Sunday, August 28, 2011

Grain-Free Zucchini Lasagna

After the stress of being couped up because of Hurricane Irene this weekend, I was in the mood for some good ole' fashioned comfort food today.  Nothing says comfort food like a big tray of lasagna, right?  Of course, traditional lasagna dishes can easily be made gluten-free, simply by substituting a gluten-free noodle for the regular pasta.  However, because I strive to follow a lacto-paleo diet (no grains or sugar), I am always looking for more unconventional recipes and seeking to create grain-free alternatives to all of our favorite meals.

Well, when I stumbled upon this recipe for zucchini lasagna from the Wellness Mama's blog, I was super excited and could not wait to try it!  It was just the recipe I was looking for.  I adapted it slightly, kept it simple, and stuck with my basic Italian spices.  The end result was delicious (if I don't say so myself) and it really hit the spot.  I will definitely be making this again.  The best part was that I just felt satiated and satisfied quickly, and did not have that urge to reach for a second helping (as I would have if I were scarfing down loads of gluten-free pasta).  Who knew you could have amazingly good lasagna without the noodles?!  Enjoy!!

Grain-Free Zucchini Lasagna
  • 1 lb ground beef (organic, grass-fed)
  • 1 jar of pasta sauce (I used Field Day organic pasta sauce) or you can make your own (here is a simple marinara sauce recipe)
  • 1 large container ricotta cheese
  • 1 cup mozzarella cheese, grated
  • 1/4 cup parmesan cheese
  • 4 eggs
  • 2-3 medium zucchini, peeled and thinly sliced lengthwise
  • 1-2 tbsp coconut oil or butter
  • spices to taste (I used basil, oregano, garlic, sea salt, pepper)
  1. Thinly slice zucchini lengthwise into 1/4 inch slices (the thinner the better). Saute zucchini slices in saucepan with coconut oil until they are slightly browned on each side and slightly tender (not mushy!)
  2. Brown meat in a large skillet.  Add the pasta sauce to skillet to warm.
  3. In a bowl, mix ricotta cheese with eggs, parmesan, half of mozzarella cheese, and spices.  Set aside.
  4. In large 9×13 glass baking dish, start layering: meat sauce on bottom, followed by zucchini slices, then ricotta mixture.  Make sure the meat sauce layer is on the top when done. (If making the lasagna ahead, throw it in the freezer at this point, and it will be ready to bake when you need it.
  5. Bake in oven at 350 degrees for 45 minutes to an hour.  About 15 minutes before it's done, sprinkle remaining mozzarella cheese on top and put back in oven.

Grain-Free Zucchini Lasagna
delicious!

Saturday, August 27, 2011

Sunshine Kate's- Wholesome Gluten-Free Goodness

As the Jersey Shore braces for Hurricane Irene, we have been hunkered down for most of the day in preparation.  With all this nasty weather and the forced break from the everyday hustle bustle, all I want to do is read and write and cook.  Just tonight, I have found at least a dozen new gluten and grain-free recipes to try.  Just as soon as this hurricane has passed, of course, and I can get out to gather the necessary ingredients.  Stay tuned for these new recipes in the next few weeks!

While I have a few quiet minutes to write, I wanted to tell you about Sunshine Kate and her delicious gluten-free goodies.  I first heard about Sunshine Kate's products from the owners of Jason's Organic Pizza, who carry some of her desserts for their gluten-free customers.  I was very excited last Sunday, when I had the pleasure of meeting Kate in person and sampling some of her yummy baked goods at the Point Pleasant Beach Farmer's Market.

All of Sunshine Kate's products are gluten-free (and soy-free) which thrills me of course.  But even more, I love that Kate encourages healthy, sustainable living and making conscious food choices.  In our conversation at the farmer's market, she told me how she studied nutrition on the West Coast and developed a love of organic cooking.  When I asked how she became interested in gluten-free baking, Kate explained that she first learned of the gluten-free diet when studying in Seattle, as there were many people out there catching on to the diet's health benefits.  Kate says she could see there was a real demand for gluten-free products, and she was eager to bring her experiences in nutrition and organic cooking back to NJ. The result of Kate's passion for cooking and experience with special diets was the birth of her gluten-free specialty food company, Sunshine Kate's.

On Sunshine Kate's website, you can read her bio and learn more about her company's mission statement. It states, "The core of living a vibrant and healthy life starts with making conscious food choices. Each product we make contains the highest quality Earth-grown natural ingredients. All products are gluten-free, but by no means lacking in great taste!"

Sunshine Kate's offers many wholesome and tasty gluten-free goodies from muffins to cupcakes to granola.  Kate's products can be found at Rockn' Joe in Point Pleasant Beach, Nature's Corner in Spring Lake Heights, Jason's Organic Pizza, and the Point Pleasant Beach Farmer's Market.  I encourage you to go sample some of these yummy, gluten-free treats.  You will not be disappointed!  And if you run into Kate at the Point Pleasant Beach Farmer's Market, stop and say hi. Be sure to tell her Gluten Free Jersey Girl sent ya!


gf chocolate cupcakes with vegan buttercream icing

gf chocolate chip banana muffins


good ole' granola


Sunday, August 21, 2011

Tips for Eating Gluten-Free on a Budget

If there is one thing that we don't skimp on, it's food.  I don't do manicures.  I don't splurge on spa treatments.  I rarely spend money on expensive clothes.  But when it comes to food, we spend more than most.

When we began the gluten-free diet in 2008, I was appalled by the exorbitant cost of pre-made gluten-free foods.  The thought of spending $7.00 on one loaf of gluten-free bread seemed like insanity.  Yes, gluten-free foods are expensive.  Hopefully with time and increased demand among consumers, the prices will deflate, but for right now, it's sadly just the way it is.

If you are like many people, you recognize the benefits of the gluten-free diet, but you have turned away from it because it does not fit into your budget.  If you fall into this category, or if you are a gluten-free expert looking for ways to cut costs, this list is for you.  I have compiled some easy, doable tips for going gluten-free on a budget.

1) Cook and bake from scratch- Yes, just like Grandma did fifty years ago.  When you cook from scratch, the benefits are two-fold.  First off, when you cook your own meals, you get to consciously choose what goes in it, how to prepare it in the most healthful way, and you can be certain to avoid nasty GMOs, chemicals, preservatives, or additives (all of which are likely to contain hidden gluten).  Secondly, by getting your hands dirty in the kitchen, you can save a tremendous amount of money on pre-made food. 

In our house, as a rule of thumb, 90% of what we eat is made from scratch.  This includes most of the kids' snacks.  At the beginning of the week, I like to make a big batch of gluten-free cookie dough, bread, or muffin mix, and I bake a little at a time throughout the week for snacks and treats.  The frugality in baking this way is tremendous. You can stretch one bag of gluten-free flour, some butter, and a dozen eggs a long way.  For some awesome gluten-free recipes, check out one of my favorite recipe sites, Gluten-Free Mom.  You can also browse the recipes on this blog for easy, tried and true, gluten-free menu ideas.  Check back often as I will be adding recipes frequently.

2) Support your local farmers and buy seasonal- I have said this before, but it needs repeating.  When you buy local, you not only support the small farmers, but you can also save immensely on your produce cost.  We make several trips to farmer's markets and farms every week, and it is well worth the extra effort and time to get delicious, organic, local produce at a fraction of the cost of supermarket organics.  At the supermarket, you pay a premium for those mangoes to be shipped from Mexico, and because of the long distances the produce has had to travel, it has lost much of its nutritional value.  Lucky for us in New Jersey, we can get some of the most delicious tomatoes, peaches, apples, and blueberries right in our backyard. 

Also, much like our ancestors did, it is important to cook with seasonal ingredients.  A peach is going to cost a whole lot more in November than in July because it's going to need to travel many miles to get to your local Shoprite.  Stick with using ingredients that are in season for the most bang for your buck on your grocery bill.  And if you need even more of an incentive to stick with seasonal foods, many nutritionists now agree that eating in season is better for your health.   According to Dr. Laura Washington, ND, "As the season changes and certain foods are no longer available, it is time for us to move on to other foods. The foods of summer are perfect for that season. They are light, refreshing, hydrating, and cooling to the body. As the temperatures get colder we need a different kind of fuel. We need foods that are grounding, provide sustained energy, and generate warmth."  Shop local, seasonal produce for the best prices and the best overall health benefits.


3) Avoid faux-gluten food/stick with the basics-In other words, aim to eat naturally gluten-free foods.  The easiest, healthiest, and most cost-efficient way to do the gluten-free diet is to avoid all of the tempting (and EXPENSIVE) gluten food substitutes, like gluten-free cakes, breads, cookies, pasta, etc.  These are the foods that make the gluten-free diet so costly.  You can feast on a great variety of delicious foods, and avoid the starches altogether.  If this seems too extreme to you, then you can eat naturally gluten-free (and cheaper) starches like rice, quinoa, oats, corn, and potatoes.  For a review of which foods are naturally gluten-free, refer back to The Beginner's Guide to the Gluten-Free Diet.

Of course, the faux-gluten foods are great to have in a pinch if you want to blend in with the rest of the gluten-eating world (ie. kids' birthday parties, school/work functions, etc), but indulging in gluten-free muffins, cakes, pasta, bread, and cookies on a daily basis is not only unhealthy, but also is going to get downright expensive. 

4) Use coupons when possible- You're probably thinking, yeah, yeah, but there are never any coupons for the gluten-free products I buy.  Most coupons you see are for big, brand name food companies, while most gluten-free products are manufactured by small, lesser-known health food companies.  This is true; however, with a little extra effort, you can snag some good deals on your favorite gluten-free products.

Almost every gluten-free company out there offers some sort of printable coupon on its website.  By doing some prior planning and clicking through a few of your favorite product sites, you can acquire many money-saving coupons and trim a good amount off your grocery bill.  For a list of some gluten-free food manufacturer websites to browse, click here.

5) Buy in bulk- Adding on to #4, do check for specials on your favorite gluten-free foods, and when possible buy in bulk for extra savings.  Supersites like Amazon and Gluten-Free Mall often have good prices on bulk items.  You also may want to invest in a spare freezer for your home if you have the room, so that you can freeze extras (most gluten-free foods need to be refrigerated or frozen at all times).

Wednesday, August 17, 2011

Jason's Organic Pizza- Point Pleasant Beach

I stumbled upon Jason's Organic Pizza by accident.  Because I am always looking for local restaurants that offer healthy options, I will often call pizzerias to see if they offer gluten-free pizza or pasta.  One day a few months ago, my husband and I were taking the kids to the beach and searching for a quick place for lunch on our way.  I called Jason's, thinking it was a different restaurant, to ask about any gluten-free options.  You can imagine my joy, when A) I heard it was an organic pizzeria, and B) the person on the phone informed me that they serve gluten-free pizza.  Yeah, baby.

Jason's Organic Pizza is located in Point Pleasant Beach on Richmond Ave (the same plaza as Surf Taco).  With the exception of the sometimes difficult parking situation, I have nothing but rave reviews for this great restaurant.  The gluten-free pizza is awesome, and in my opinion, it is the BEST gluten-free pizza at the shore.  It comes in an 11 inch personal pie size, which is enough for both of my kids, and at $8 a pie, it is very reasonably priced (I've paid up to $14 for a personal size gluten-free pie!).

Aside from the gluten-free pizza, Jason's also offers vegan and vegetarian options, gluten-free desserts, all-natural salad dressings and condiments (free of hydrogenated oils), and salads made with locally grown organic produce and free-range chicken.  According to their website, "Jason’s Organic Pizza provides a healthy option to the pizzeria experience. All sauces and vegetable toppings are organic. Our organic flour is higher in protein and lower in gluten without containing pesticides or preservatives. We believe that all natural foods help you feel better. At Jason’s our wish for you is to eat good and feel good."

As if this isn't enough to make a nutrition nut like me happy, Jason's takes it one step further.  As part of their mission, they make it a priority to educate their customers about topics like why organic is better, why to say no to GMO's, or why to choose pastured meat over commercially farmed.  There is a great big binder of information available for the customers to browse through and read with some awesome nutrition resources.  Major bonus points in my book!

Jason's Organic Pizza may be my favorite go-to restaurant these days for a delicious gluten-free pizza or a healthy salad.  The owners and workers are all very friendly too, which makes the dining experience very enjoyable.  All in all, I highly recommend that you go check out this pizzeria.  Be sure to tell them Gluten Free Jersey Girl sent ya!

For more info, go to http://www.jasonsorganicpizza.com/ or call (732)899-2900.     

Jason's Organic Pizza Cafe located at 1314 Richmond Ave in Pt Pleasant Beach
  
the BEST gluten-free pizza at the Jersey Shore!  
   
Jason's strawberry almond salad (you can add shrimp, chicken, tofu, or chickpeas)

Monday, August 15, 2011

Coconut Chicken with Honey Peach Dipping Sauce (Paleo)

I love Sundays, and as a bonus, it's a rainy Sunday. Just perfectly lazy, and, not surprisingly, all I want to do is cook. 

I spent this morning watching an amazing documentary called The Beautiful Truth about the connection between diet and your risk of cancer.  It was nothing ground-breaking for me; rather it simply reinforced my belief in eating organic, whole foods in their natural state and avoiding processed foods for the sake of my family's health.  Of course, the very best way to take ownership of your health and be sure that you are in control of what is in the food that you eat is to spend time in the kitchen cooking and creating nutritious meals.

Coconut chicken is one of my absolute favorite summer dishes, and so I wanted to experiment with a gluten-free version. This recipe, which is adapted from one at Paleo Plan, came out great.  And, even better, it is entirely grain-free and paleo (for more info on why to avoid grains, even gf grains, check out this great article from Mark's Daily Apple).

For the dipping sauce, I just experimented with what I had: some leftover peaches, lemons, honey, and onions.  I'm impressed with how tasty it all turned out.

The complete dinner menu is below.  If you try it, let me know what you think.

In health,
GFJG

Paleo Coconut Chicken

1 lb boneless, skinless chicken breasts (preferably free-range)
1/4 cup coconut or almond flour
1/2 cup unsweetened shredded coconut
1/4 tsp sea salt
1 egg
2 tbsp coconut oil

Beat egg in a bowl.

Mix flour, shredded coconut, and sea salt in a separate bowl.

Dip chicken breast in egg and roll in dry mix.

Heat a frying pan over medium heat and add coco oil when hot.

Pan fry chicken until cooked through.

Serve with dipping sauce.


Honey Peach Dipping Sauce

-1 large organic peach, diced
-1 tbsp honey
-1 tsp lemon juice
-1 tbsp crushed garlic
-1/4 onion, diced
-1 tbsp coconut oil

Heat all ingredients in a saucepan over low heat for five minutes. Transfer to Magic Bullet and puree.  Let cool and serve with coconut chicken.

*Note: If you wanted to add some heat to this sauce, you could always add a little jalapeno or cayenne pepper.  I left it out because I was making it for the kids and knew they wouldn't eat it if it was too spicy.

 

Tuesday, August 9, 2011

Let Food By Thy Medicine- The Healing Properties of Bone Broth

I wish I could freeze time right now. Both kids are napping soundly, totally zonked out from a morning of swimming and playing. The darkening of the summer skies and the welcome break from the sunshine are perfect complements to this lazy afternoon. The raindrops on the roof beckon me to just stop and take it all in. The peace. The quiet.  Pure bliss.

In the kitchen, I've got a big stockpot of bone broth simmering.  It's going on just over 18 hours now.  I will likely let it go for another 12 hours or so until it is just right.  It smells wonderful, and the aroma has me fantasizing of crisp, fall days ahead. 

I was introduced to the miraculous healing properties of bone broth just about three years ago by my wonderful naturopath.  Bone broth (or chicken/meat/fish stock) is commonly referred to as "Jewish penicillin" because of its ability to fight colds, flu, and other immunosuppressions.  Any Jewish grandmother will tell you that chicken soup cures all.  In fact, meat and fish stocks have been used worldwide in almost every traditional cuisine from Russian to Italian to Middle Eastern.  These slow-cooked, nourishing bone broths have also been nicknamed "liquid gold" and  "the poor man's glucosamine" because of their outstanding nutritive qualities (and they are gluten-free of course!). 

But it's not just folklore that these soups can heal.  Back in the 12th century, Egyptian Jewish physician and philosopher, Moshe ben Maimonides, was recommending chicken soup to his patients for respiratory tract infections.  Fast forward to the 21st century, and now there is actual research to substantiate these health claims.  Dr. Stephen Rennard of the University of Nebraska Medical Center did a study which concluded that "chicken soup contains a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections."  I guess those Jewish grandmothers were on to something afterall.

Jenny from Nourished Kitchen writes, "Homemade broth is rich in calcium, magnesium, phosphorus and other trace minerals...(which) are easily absorbed by the body.   Bone broth even contains glucosamine and chondroiton – which are thought to help mitigate the deletorious effects of arthritis and joint pain."  And that's not all.  In her book, Nourishing Traditions, Sally Fallon elaborates on the health properties of bone broth by stating that the soup is especially nutritious because of the high gelatin content from the bone, cartilage, and marrow.  "Gelatin is of great use in the treatment of many chronic disorders, including anemia and other diseases of the blood, diabetes, muscular dystrophy, bone disorders, rheumatoid arthritis, and even cancer."

Don't believe it?  Well, let me tell you my story then.  Three years ago, I was a total mess.  I mean a mess.  At age 30, I literally had the body of someone twice my age.  I was riddled with joint pain, I had lost most of my hearing, and I was showing signs of premature osteoporosis.  Did I mention that I was a MESS?!

Luckily, I decided to venture outside of the conventional medical world, and found a naturopath who was willing to help me.  She took one look at me and could see that I needed a serious nutrition intervention.  Her first order for me was to make a giant pot of bone broth and drink THREE huge glasses a day!  You can imagine that as a vegetarian for the past five years, the last thing that would appeal to me was drinking tall glasses of chicken fat!  But, I knew I needed to make a change, and I was willing to try everything to get some relief.  So after not having eaten a piece of meat in over five years, I literally went to Whole Foods that day and bought myself a big ole' pastured chicken for my soup. 

Two days later, my soup was ready, and I very reluctantly drank my first glass.  Immediately, I could feel my body being rejuvenated.  I swear I could almost hear my bones applauding and envision the cells in my body illuminating in appreciation of the nourishment.  The healing began to commence that day.  Within a week, I noticed a major reduction in my overall pain levels.  My cheeks regained their rosy color, and I started to feel more energized. 

Since then, bone broth has become a staple in our house.  I will drink it straight up, but for the kids, I like to disguise it in sauces and soups.  From time to time, I will even cook veggies or rice in the broth for extra nutrition.  It is a great, versatile, amazingly nutritious addition to just about any meal. 

I encourage you to make some of these broths and experience the healing properties for yourself.  Your body will thank you later.  Enjoy!

Bone Broth
This recipe is adapted from one in the Nourishing Traditions cookbook.  Feel free to add as many veggies as you like and season to your liking.

-one whole free-range chicken (gizzards included)
-4 quarts filtered water
-1/3 cup raw apple cider vinegar
-1 large onion, chopped
-3 carrots, peeled and chopped
-3 celery sticks, chopped
-sea salt

Place chicken in large stockpot.  Pour vinegar on top.  Then add water and veggies.  Let sit for 30 minutes.

After 30 minutes is up, bring contents to a boil.  Once boiling, scrape off any gray film that rises to the top. 

Reduce heat, cover and simmer for 18 to 36 hours (the longer, the better). 

Once soup is done, carefully remove chicken from soup (I pour the soup through a strainer into a large bowl).  Add salt to taste. 

Store in refrigerator or freezer.


Bone broth glistening, going on 30 hours

"Good broth resurrects the dead."- South American Proverb
* Shared at Food Renegade.

Monday, August 8, 2011

Tips for Dining Out on the Gluten-Free Diet

One of the biggest fears that people have about the gluten-free diet is that they will never be able to enjoy a meal out again.  I mean, let's face it: gluten is everywhere, right?  How are we going to avoid it when we are out at a restaurant and have no control over how the chef prepares our food?  This apprehension is justified I suppose.  However, with some careful planning and a little prior knowledge, there is absolutely no reason that you cannot enjoy a safe, gluten-free meal while dining out.

The following are some tips on how to safely dine out while on the gluten-free diet:

1) Do some research and call ahead- In the perfect world, you could research local restaurants ahead of time and find those that offer gluten-free menu items.  However, many times the restaurant will not be your choice; in which case, you need to just go with the flow.  I recommend that if possible, you call the restaurant ahead of time and speak to a manager or the chef about your gluten-free diet.  In my experience, the restaurant staff is usually more than happy to accommodate you with your special diet.  By calling ahead, you are prepared with some possible, safe menu choices, and the staff is aware of your unique needs before you arrive.

If you are local, then check out my reviews of establishments in the shore area that offer gluten-free menu options.  Check back from time to time, as I will be updating the list constantly.

2) Eat a pre-dinner snack- One of the worst mistakes you can make (and believe me I make it all the time) is to go out to eat on a totally empty stomach.  Trust me, this makes refusing the gluten-full menu options even more sadistic.  Eat a small, healthy snack before leaving or on the way (I try to always keep some nuts in my purse for snacking).  This pre-meal snack will be very helpful in alleviating the urge to make poor food decisions at the restaurant.

3) Speak up- When it's time to place your order, don't be bashful.  Do tell your server that you avoid gluten.  Ask questions about how things are cooked and prepared.  If it seems like the server is not taking your needs seriously, then you may have to throw out the big "A" word.  Even if it is not entirely true, I find nothing wrong with telling people that I am "allergic" to gluten.  In this day and age, food allergies affect nearly 1 in 25 people, and restaurants do not take food allergies lightly.  I find that in most cases when I say I have a food allergy, the server is much more willing to accommodate my special requests than if I just say that I don't eat gluten. 

Be aware that many items on the restaurant menu will contain hidden sources of gluten.  For a good list of restaurant menu terms that typically indicate gluten, click here.  Remember that while the restaurant staff will do their best to help you, the bulk of the responsibility in safely avoiding gluten falls on you.  You need to know your stuff.  If you need a refresher, you can always review the beginner's guide to the gluten-free diet.

4) Just say NO to the bread basket- This one is not always easy or appropriate to do, especially if you are dining out with a large group.  But I do have to say that nothing is more frustrating than having to sit and stare at the bread basket while you are waiting for your food, knowing that you just can't have it.  Even more annoying is watching everyone around you chow down while you sit there with your hands folded.  If it's possible, politely pass on the bread basket when it's offered and save yourself from having to stare down the unnecessary temptation.

5) Look for simple, grain-free dishes- I've said it many times before, but I'll say it again.  The easiest way to go gluten free is to just stick with meats/fish and veggies.  That being said, even if you order the filet mignon and the side of a spinach, you still cannot be sure that it is gluten-free unless you ask.  Many sauces contain flour for thickening, and almost all condiments contain hidden gluten.  If your server cannot tell you definitely that your food is prepared free of gluten, then skip it, or just ask to have your meat and veggies cooked plain (or with just butter or olive oil).  The simpler you keep your menu choice, the safer it will likely be. 

6) B.Y.O.C.- Bring Your Own Condiments, that is:)  And yes, I know this may seem a little strange by most people's standards, but I have absolutely no problem with packing my own safe, gluten-free salad dressings or condiments when I go out to eat.  You can be discreet about it (they make cute little cooler bags that look like purses and they even come in every color!).  Best part is, when you bring your own condiments, you don't have to worry about whether or not there is any gluten lurking.

So there you have it- my best tips for a safe, pleasant, gluten-free dining experience.  Good luck and enjoy!!

In health,
GFJG 



my girlfriends and I at 709 in Point Beach (they have a great gf menu!)

Saturday, August 6, 2011

"Well, what DO you eat?!"

I can't tell you how many times I get this question.  In fact, just today at a birthday party when someone noticed that I had brought my own food for the kids, the conversation came up about our family's gluten-free diet.  The woman's face instantly became all contorted, and she asked in horror, "Well, what DO you eat?!!"

The simple answer is we eat everything (well, not everything), except for gluten-containing foods.  And, believe it or not, for every gluten food out there, we have managed to find a reasonable, more healthful substitute.  I personally do my best to follow a paleo diet most of the time (completely grain and dairy-free), but the hubby and kids do well with dairy and gf grains in moderation.

So what does that leave us with, as far as food options go?  Well, there are literally thousands of combinations of foods to eat when you simply combine meats and/or seafood with veggies and fruits.  One of my favorite paleo gurus, Robb Wolf, even created a food matrix to illustrate to all the skeptics out there just how many meal options there are to enjoy that don't include grains.  According to his calculations, when considering all the different meat, seafood, fruit and veggie options, he claims that you could literally not eat the same meal for 221 years!

Well, that's cool and all, but to be honest, I am not the meal planner type.  I basically open my fridge and freezer every morning and see what ingredients I have to work with, and that's how I decide what I cook for dinner.  I also try really hard not to overcomplicate things (afterall, life with a 3.5 and 5 year old is hairy enough most days without fretting about dinner menus).

So, here you have it.  In answer to the question, "What do you eat?", I have included tonight's dinner menu below.  Everything on the menu is completely grain-free, simple to make, and most importantly, delicious.  As you will see, we are certainly not depriving ourselves at all with this way of eating.  Enjoy!

In health,
GFJG


Organic Grass-Fed Sirloin Steak with Creamed Spinach and Zucchini

-3 (5oz) grass-fed top sirloin steaks
-one large zucchini
-one head of spinach
-2 cloves garlic (minced)
-olive oil
-splash of organic heavy cream
-sea salt
-pepper

Rub steaks with salt and pepper.  Grill over medium heat until desired temperature.

In saucepan, saute garlic in olive oil for two minutes.  Add spinach, cream, and salt.  Cover and simmer for 10 minutes.

Saute zucchini in olive oil for ten minutes.  Salt and pepper to taste.


Coconut Flour Brownies (Grain and Sugar-Free)
(This recipe is adapted from one in Dr. Fife's book, Cooking with Coconut Flour)

- 8 squares unsweetened dark chocolate
-1/2 cup honey
-3/4 tsp sea salt
-6 eggs (organic, cage-free)
-1 cup coconut flour
-3/4 cup unsweetened coconut milk
-2 tsp GF vanilla
-1 1/2 cups organic butter, ghee, or coco oil
-OPTIONAL: 1 cup crushed walnuts or chocolate chips

Preheat oven to 350 degrees.

Melt butter and chocolate over low heat.  Remove from heat when melted.

Mix together eggs, honey, salt, coco milk, and vanilla.  Stir in chocolate mix and flour and mix until smooth.  Add nuts or chocolate chips if desired.

Pour mixture into greased glass dish and bake for 20-25 minutes.

Serve with 2-Minute Blueberry Ice Cream (see recipe below).


2-Minute Blueberry Ice Cream

-1/2 cup organic half and half
-1/2 cup organic heavy whipping cream
-stevia
-1/2 cup frozen organic blueberries
-handful of ice cubes

This literally is the easiest ice cream recipe ever, and of course, it can be made in a million different varieties.  I happen to have a ton of organic blueberries in our freezer from our trip to the berry farm this week, so we ended up with blueberry ice cream tonight.

Put the cream, half and half, and blueberries into the Magic Bullet.  Sweeten to your liking with stevia (I used the liquid stevia tonight and added about 7-8 drops of it- you DON'T need a lot!).  Then fill the rest of the canister with ice cubes.  Blend for 30 seconds and you have instant ice cream!  Serve over your coconut flour brownies.  Yum!!

Note: if your ice cream is too liquidy, you may have to add more ice cubes and experiment to get the right consistency, but I guarantee you, from start to finish, it won't take more than two minutes tops!

One of my favorite GF and paleo meals- a big slab of meat with a heap of sauteed spinach and veggies

Coconut Flour Brownies served with Blueberry Ice Cream

Rachel chowing down on her awesome coconut flour brownies and blueberry ice cream. 

Mmmmmm!

Thursday, August 4, 2011

Emery's Farm, New Egypt- A "Berry" Good Time

After swim school on Tuesday, we decided to take a drive out to New Egypt to one of my favorite farms.  Emery's Berry Patch is a local farm that grows amazingly delicious, completely organic blueberries.  To the best of my knowledge, it is the only organic berry farm in Monmouth and Ocean counties. 

Emery's Farm, which has been growing and selling for over 50 years, boasts over 60 acres that are mostly dedicated to growing its organic blueberries.  The farm also houses an adorable farm market that sells jams, preserves, and an impressive array of baked goods (no gluten-free goodies though, boo!).  During the fall, they harvest pumpkins and also have hayrides, a corn maze, and straw bale maze for the kids (and adults) to enjoy!  And the farm animals are always there to greet the visitors.  My kids had a blast hanging out and feeding the goats, sheep, donkey, and chickens.  Fun, fun!

The highlight of Emery Farm, however, are the awesome blueberries.  It is worth a trip out to New Egypt just to bring home a 3lb bag (they also sell them in 10lb boxes) of these mouth-watering berries.  During berry season, the farm offers U-pick passes so that you can go out in the fields and pick your own.  Since blueberry picking season just ended last week, all blueberries are now sold frozen in the farm market.  We bought 3lbs (at only $4 a pound!), and I will definitely be heading back for more to stock up throughout the fall/winter.  They are absolutely the most delicious blueberries you will ever eat!

Emery's Farm and Berry Patch is located at 346 Long Swamp Road in New Egypt.  Take the trip out and treat yourself to some organic blueberries and support your local farmers.  Be sure to tell them Gluten Free Jersey Girl sent ya!

For more info, check out www.emerysfarm.com/






Buy local and support your farmers!
the kids at the farm market, open 7 days a week from 9-6 until Dec. 23rd.
the best blueberries you will ever eat!

Tuesday, August 2, 2011

GF Zucchini Sticks with 10 Minute Marinara Sauce (Paleo-Friendly)

We stopped at the farm today to pick up our week's worth of eggs, and I grabbed some freshly-picked zucchini, eggplant, tomatoes, and cucumbers as well from the farmstand.  I have been having a major craving for zucchini sticks, so I decided to make some tonight.  I served them as an accompaniment to our bunless grass-fed burgers.  They were delish! 

GF Zucchini Sticks
-2 large zucchini (peeled and chopped into finger-like pieces)
-2 cage-free eggs
-any GF flour (I used coconut today because it was the only one I had in the pantry)
-oregano
-garlic powder
-sea salt
-pepper
-olive oil or coco oil

Mix flour with spices and set aside.  Drench zucchini slices in egg batter and roll in flour mixture.  Brown zucchini sticks in olive oil in a saucepan for a few minutes.  Then transfer to a cookie sheet.  Bake at 350 for 15-20 minutes until crispy.  Serve with marinara sauce.

10 Minute Marinara Sauce
-3 ripe organic tomatoes (diced)
-olive oil
-fresh garlic (minced)
-sea salt
-basil
-oregano

Put all ingredients in a saucepan and cook on low for 10 minutes.  Transfer to Magic Bullet and blend for 30 seconds.  Serve with zucchini sticks.

Yum!!

Monday, August 1, 2011

Top 10 Reasons To Go Gluten-Free (Part 2)

The following is Part 2 of the Top 10 Reasons To Go Gluten-Free:
(Click here to read Part 1) 

6) To prevent infertility- Infertility is an ever-increasing problem in our society today.  By some reports, as many as 1 out of every 6 couples is affected.  There is a growing body of research that links infertility to celiac disease.  In fact, the University of Chicago Celiac Disease Center states that, “Any individual who has experienced persistent miscarriage or infertility where a medical cause could not be found needs to be tested for celiac disease.”  Crazy, huh?

Why would gluten intolerance contribute to infertility?  Well, because undigested gluten in the intestines can damage the gut severely.  More specifically, the undigested gluten destroys the tiny villi in the intestines that are responsible for absorbing the nutrients from the food we eat.  If our intestinal villi are damaged, we cannot extract key nutrients from our food, and consequently, we suffer from malabsorption.  It makes sense that if you are in a state of malabsorption, you will not be able to nourish the lining of your uterus or your growing fetus properly.  For this reason, undiagnosed gluten intolerance has been implemented as the cause of spontaneous miscarriages, early menopause onset, absence of ovulation and menstruation, and other infertility complications. 

So is there any good news in all of this? YES! When these untreated celiac sufferers are put on gluten-free diets,  there is a "decrease in miscarriage rates, improvement of fetal nutritional support and overall perinatal outcome."  Here is a link to an abstract from 2001 with more information.


Worried about infertility?  Go gluten-free!

7) To maintain strong bones- In 2005, Dr. William Stenson conducted a study that found the gluten-free diet to be beneficial in halting and reversing bone loss in individuals with osteoporosis.  What's the connection?  Well, remember what we talked about above.  A gluten-containing diet will damage the villi in the intestines, leading to malabsorption.  If you are not absorbing necessary nutrients like calcium and magnesium, your bones will most certainly suffer.  Conversely, if you eliminate the gluten, you will allow your gut to heal and proper absorption will resume.  What's the end result?  Stronger bones!

Want to safeguard your bones?  Get rid of the gluten!

8) To have better teeth-  According to the blog, Living Gluten Free, "Gluten-intolerant individuals who continue to eat gluten frequently suffer from bone-related issues, including dental-specific problems such as loss or thinning of tooth enamel, bone loss in the alveolar process (the ridge of bone in the jaw housing the sockets in which the roots of the teeth nestle), abscesses and other root problems, decay, and fractured, broken, loose or missing teeth."  Just as the gluten-free diet can strengthen bones, it can also strengthen your teeth.  Afterall, your bones and teeth are made of the same material and need the same nutrients for optimal health.  Here is a link to a study published in the Journal of the American Dental Association explaining the connection.

Want a better smile? Just say no to gluten!
9) To obtain more energy- One of the most marked improvements I noticed immediately on the gluten-free diet was the gain in energy.  I was no longer relying on 5-6 cups of coffee to get through my crazy days of dealing with two young children.  I just felt better, lighter, more energetic.  There are many factors that contribute to this energy gain.  One is that when you eliminate gluten (and ideally all grains), you are eliminating a major source of blood sugar-spiking carbs that tax your energy levels.  Secondly, avoiding gluten makes for improved digestion, which in turn, leads to more energy.

I found it so interesting to learn that even elite athletes are now adhering to the gluten-free diet for improved performance.  In a recent Men's Journal article entitled, Winning Without Wheat, professional cyclists, Christian Vande Velde and Tom Danielson discussed the amazing results they've had on the gluten-free diet.  According to Danielson, "My performance really improved a lot — there was definitely a correlation.  I think that my digestion is better, and because of that my sleep is better and my recovery is better."  Also, there has been a lot of press surrounding tennis pro, Novak Djokovic's gluten-free diet.  Djokovic recently won the Wimbledon and has apparently been having a really stellar year.   In fact, the Wall Street Journal just published an article entitled, The Diet That Shook Up Tennis, which reported on the tennis star's ascendency in the tennis ranks and its correlation to his gluten-free diet. 

If eliminating gluten can help elite athletes perform better, do you think it might give you a little more energy too?

Gluten-free athlete, Novak Djokovic, recently won the Wimbledon. 

And, now for the final, and maybe MOST important, reason to go gluten-free (drumroll please):

10) To optimize your immune system- Okay, in simplest terms, gluten is bad because it is a pro-inflammatory food.  The word inflammation has a Latin root (inflammare) which literally means "to set on fire" or "to flame."  So basically if you are one of the millions of people out there with a sensitivity, intolerance, or allergy to gluten, imagine that tiny little sparks are igniting in your gut every time you ingest it.  These sparks, if left unextinguished, ultimately lead to full-blown fires that spread throughout your body.  Subsequently, your body goes into a state of inflammatory distress which weakens your immune system drastically. 

Dr. Daniel Kalish puts it this way: "If a gluten sensitive person eats gluten-containing foods for extended periods of time, over and over again, the low-grade inflammation can lead to a variety of problems. With long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can be devastating to a variety of body systems." 

Most doctors today agree that inflammation is truly the root of all disease.  Furthermore, gluten has been thoroughly implicated in the cause of autoimmune disorders.  In her blog, Dr. Vikki Peterson states that, "Gluten seems to be an underlying root cause of autoimmune disease."  She goes on to say that, "(Family history of) autoimmune  disease is a definite red flag that should cause an individual to evaluate the possible role that gluten is contributing."  In other words, if you or someone in your family suffers from an autoimmune disease, you need to seriously consider the fact that gluten may be exacerbating your problems. 

The bottom line is this.  By eliminating the gluten from your diet, you are avoiding a major source of inflammation, and thereby, strengthening your immune system so that it can do what it was innately designed to do.  Keep you healthy.  I encourage you to talk to your doctor about the gluten-free diet and its possible health benefits for you.