Awesome Grain-Free Banana Bread

I love baking with coconut flour.  I first got the tip to try this grain-free flour from Kat James, author of The Truth About Beauty (great book by the way; I highly recommend!).  It is delicious, nutritious, and completely grain-free, so there is no blood sugar spike, like with other gluten-free flours. 

However, there are some things you need to know about baking with coconut flour.  First off, it is very dense, so you need much less than with traditional flour.  In addition, because of its density, coconut flour recipes often call for large amounts of eggs.  This can be a challenge, as the last thing you want is for your bread to be too "eggy."  Finding the right blend of eggs and flour is key.  Coconut flour is also very dry, so it does best in recipes that add veggie or fruit puree for extra moisture.  That being said, the banana bread recipe below is superb!  I have tweaked it over time, and I think the recipe I have now is about as good as a gluten-free banana bread is going to get.  Enjoy! And try not to eat the whole loaf!

Grain-Free Banana Bread

4 eggs
3-4 bananas (mashed)
1/4 cup coconut oil (melted)
2-3 tbsp honey, sugar, or stevia (or to your preferred sweetness)
1/2 tsp sea salt
1/4 tsp GF baking soda
3/4 cup coconut flour
pinch of cinnamon
chopped walnuts or chocolate chips (optional)

Directions:
1) Preheat oven to 350.
2) Blend eggs, bananas, honey, and coconut oil.  Mix the dry ingredients.  Then blend dry ingredients with the wet.
3) Pour batter into a greased bread pan.  Bake for 40-45 minutes

delicious, grain-free banana bread (made with coconut flour)

Top 10 Reasons To Go Gluten-Free (Part 1)

The following is Part 1 of the Top Ten Reasons To Go Gluten-Free (in no specific order):

1) To avoid insulin resistance- Here's the harsh reality.  If you consume a high-sugar, high-carb diet for a prolonged period of time you will likely end up with diabetes. Excess carbohydrate consumption in the form of gluten-containing foods (bread, pasta, cakes, cookies) and other grains is one of the major factors in developing insulin resistance.  Dr. Phil Maffetone states, "Problems caused by excess carb intake include heart disease, hypertension, stroke, high blood cholesterol and triglycerides, and diabetes.  The correct term for the problem in its early stages, before these diseases apprear, is insulin resistance.  In my opinion, perhaps half the population is insulin resistant to some degree." 

Because gluten foods are high-glycemic (they break down into sugars quickly), they tax your body tremendously by demanding that the pancreas release large amounts of insulin to control the glucose.  If one consumes a gluten-rich, high-carb diet for a prolonged period of time, the pancreas can no longer keep up with the insulin demands, and this is when diabetes occurs.

However, by eliminating gluten (and other grains if possible), you can avoid insulin resistance, maintain stable blood sugar levels, and resensitize your body's insulin receptors for optimal health.  Don't believe me?  Click here to read a study done in 2007 that showed the Paleo diet (completely gluten and grain-free) to be the most effective in reversing insulin resistance.

2) To have better skin-  There is a very clear, well-documented connection between acne and gluten.  Because gluten is a difficult food to digest, it causes inflammation in the gut, which in turn leads to acne flare-ups.  According to Seppo Puusa, author of Clear For Life,  this inflammation caused by the gluten "triggers hormonal reactions that lead to increased sebum production, blocked pores and overgrowth of acne-causing bacteria."  Clear the gluten from your diet, and I promise you will notice a difference in your skin for the better.  Conversely, once you have cleared the gluten from your diet, you will be amazed at how noticeable your slip-ups are when you look in the mirror.  I call this strange phenomenon "gluten face," and trust me, it is not pretty!  You will typically see the ill effects of gluten ingestion on your skin for 3-7 days after consumption (so...not...even...worth...it).

Want beautiful, blemish-free skin? Just say no to gluten!

3) To be happier- I have to admit that of all the reasons that I knew the gluten-free diet could be beneficial, this one surprised even me. Can eliminating gluten actually make you happier and less susceptible to depression and mood disorders? The answer is YES!  It all boils down to the well-recognized brain-gut connection, that is now a basic tenet of physiology and medicine. We recognize this innate connection when we are very stressed, nervous, or anxious about something and suddenly we feel sick to our stomach. We also understand this concretely when we drink too much alcohol and have subsequent impaired speech or coordination. The brain and gut are intimately intertwined; in fact, many doctors and scientists now refer to the gut as the "second brain."

When the gut is in turmoil, so will be the brain. Believe it or not, serotonin receptors, which are responsible for making us feel happy, are most highly concentrated in the intestines (not the brain).  So it makes sense that when the gut suffers dysbiosis from undigested gluten, these serotonin receptors will be inhibited. This often results in depression, anxiety, or mood disorders.  Dr. Mercola's article does a great job of explaining this connection in more detail. 

Want to be happier? Get rid of the gluten.  

4) To increase focus- Individuals with ADD, ADHD, and forms of ASD (autism spectrum disorder) often describe feeling like they are in a brain fog. Researchers have discovered that this has less to do with the individual's brain than it does with the gut. For the same reason that the removal of gluten can improve a person's mood, it can also increase clarity and focus. Many individuals diagnosed with ADD, ADHD, and ASD report a drastic improvement of symptoms on the gluten-free diet.  Here is a great link to more science validating the gluten-free diet in treatment of autism spectrum disorders.

Increase your focus- go gluten-free!

5) To achieve weight loss- By cutting down on your grain and sugar consumption, you will likely drop excess pounds. It all goes back to the importance of stabilizing your insulin levels. By decreasing or eliminating your grain intake, you help ensure that your pancreas does not overproduce insulin.  The overproduction of insulin leads to weight gain, as excess insulin triggers the body to store extra fat.  However, when your blood sugar levels are properly regulated by adhering to a low-glycemic, low-carb diet, your body will let go of the extra fat.  Here is a link to a wonderful article published recently in the LA Times that explains why refined carbs, not fats, are what make us fat. 

(Note: I encourage those of you who want to experiment with the gluten-free diet to try to avoid all grains as much as possible. Due to the high demand for it, there are now many varieties of gluten-free junk food, ie. cakes, cookies, brownies, muffins on the market today.  Clearly, if you consume large quantities of this type of junk food, gluten-free or not, you will not lose weight.  The key to achieving and maintaining a healthy weight is to use the gluten-free diet to wean yourself off of the processed grain foods entirely.) 

Stay tuned for Part 2 of the Top Ten Reasons To Go Gluten-Free... 



Grass-Fed Beef Chili with GF Corn Bread (and Kale Chips)

For most people new to the gluten-free diet, there are many challenges in the beginning.  Besides mourning the loss of most of their favorite, all-American comfort foods (pizza, bread, cookies, cake, etc), they are often shell-shocked by the exorbitant cost of gluten-free foods.  When people bemoan their ridiculous grocery bills, I tell them that it doesn't have to be this way.  Yes, you will pay more for quality, organic, whole food than for processed garbage.  Absolutely.  That being said, there are many to go gluten-free on a budget. 

The first way to cut costs is by shopping locally and hitting up your neighborhood farms and farmer's markets.  Today, the kids and I took $30 to the farmer's market in Manasquan and came home with more fruits and veggies than we could carry.  To buy this same, organic produce in a grocery store, it would easily cost twice as much.  The second key to managing the gluten-free diet on a budget is to do your own baking.  Yes, it IS painful to pay $7 for a loaf of gluten-free bread.  And at the bakery, you can literally pay $5 for ONE gluten-free cupcake!  It's definitely not cheap to buy gluten-free mixes and baked goods.  But the way to avoid this is to get your hands a little dirty in the kitchen and bake your own food.  Even better than cutting costs, is the fact that when you cook from scratch, you know exactly what's going into your food. 

With our bounty today from the farmer's market, the kids and I made some kale chips (two big batches), a loaf of gluten-free corn bread, and a big pot of delicious grass-fed beef chili.  It was a delicious, nutritious, gluten-free meal that everyone loved!

I encourage you to experiment with some gluten-free recipes (you will have some major fails in the beginning, trust me!).  And maybe even invite your children to join you and make it a fun activity for everyone.  In my experience, kids love being able to enjoy the "fruits of their labor" by sitting down to a meal that they helped prepare.  Enjoy!

In health,
GFJG

Kale Chips
-one bunch of organic kale
-olive oil
-sea salt
-parmesan cheese (optional)

Cut or rip the kale off of the stems.  Wash thoroughly and let dry.  Break kale into small pieces and lay them on a cookie sheet lined with parchment paper.  Drizzle olive oil on the kale.  Sprinkle with sea salt and/or parmesan cheese.  Bake at 350 for 10 minutes or until edges are brown.

Let cool and pour into a bowl to enjoy!


Grass-fed Beef Chili
(Note: My chili varies depending on what I have in the house.  Today I used the veggies that I had gotten from the farmer's market)

-1 lb organic, grass-fed ground beef
-1 medium onion (chopped)
-2 tbsp olive oil
-4-5 cloves garlic (minced)
-1 can organic tomatoes 14.5oz (petite-diced)
-1 green bell pepper (chopped)
-1 cup green beans (chopped)
-1 cup frozen organic corn
-1 can organic black beans
-3-4 tbsp chile powder (depending on how you like the heat :)
-1-2 tsp ground cumin
-salt and pepper

Add olive oil to a pan on medium heat.  Brown ground beef with chopped onion and minced garlic. Add veggies, chile powder, cumin, and salt. Then simmer the mixture for 20 mins or so. Salt and pepper to taste.

My favorite toppings for chili are raw, cheddar cheese and Fage Greek yogurt.  Delish!!

Gluten-Free Corn Bread
(Note: this recipe is adapted from one I found in the book, Artisanal Gluten-Free Cooking by Kelli and Peter Bronski)

-1 cup GF all-purpose flour (I use Bob's Red Mill)
-1 tbsp GF baking powder
-1 cup cornmeal
-1 tbsp honey or stevia
-1 tsp sea salt
-2 eggs
-1 cup milk of your choice (I use coconut milk)
-4 tbsp butter (melted)

Preheat oven to 425.  Grease a 9 inch square baking pan.

Mix together the flour, baking powder, cornmeal, and salt.  Add the eggs, milk, and honey, and mix.  Stir in the melted butter and mix until all dry ingredients are incorporated.

Pour batter into prepared pan.  Bake for 20 minutes.   Serve warm with chili.  Yum!!



Today's bounty from the Manasquan Farmer's Market (note the empty carton on the bottom left- that would be what's left of the organic blackberries we purchased.  Kids devoured them on the way home.)



Kale chips fresh from the oven.  So yummy and so good for you!

Kids taking a break, watching a movie, and munching on their kale chips that they helped make!

our finished product- grass-fed beef chili with a dollop of Greek yogurt, homemade GF corn bread, and kale chips

Welcome to Shangri La Farm: Heaven on Earth

One of the most important lessons we can teach our children about nutrition is to understand and appreciate where our food originates.  It might sound silly but it brings me joy that my kids know that olives and apples grow on trees, watermelon and pumpkins on vines, eggs come from chickens, and cheese from cows, goats, and sheep.  It makes me happy that my children love to grow and pick the strawberries and cucumbers in Grandma's garden and devour their harvest before they make it back inside.  Sometimes, over dinner, my husband and I will make a game out of quizzing the kids on the origins of the various foods on our plate.  This is fairly easy when you cook and prepare foods that are whole, unprocessed, and in their natural state.  However, try this same quiz over a bag of Doritoes and it might be a little more difficult.

One of the great tragedies of the standard American diet today is that most of the food (which is not really "food" in my opinion) is so denatured, processed, and far removed from its original state, that we have no idea where it comes from and most of the time cannot even pronounce the ingredients.  These processed foods are made in laboratories and factories, mostly comprised of chemicals, preservatives, and other harmful additives.  Contrast this to food grown on local, organic farms that can literally be plucked directly from the earth and go right to our mouths for instant nourishment and enjoyment. 

By shopping local farms, you can get quality, organic food at a fraction of the cost that you would pay in a supermarket, more nutritious produce (supermarket produce often has travelled long distances and time, which causes it to lose much to all of its nutritional value), and most importantly, you have the opportunity to support your local farmers and economy.  What could be better?

Today the kids and I had the unique pleasure of visiting a local, organic farm for an authentic, hands-on lesson about food growing and sustainable living.  Shangri La Farm in Howell, NJ is owned and operated by Elaine Taylor and Rick Pier.  On their website, the farm's mission is outlined:  "We want to live a sustainable life. Grow and share nutritious food for ourselves and others. Keep livestock in a healthy and humane way. Offer others the opportunity to learn a sustainable lifestyle by educational programs and hands on training."

I stumbled upon Shangri La Farm after a friend gave me the tip about a local farm that sells delicious, organic, free-range eggs.  Because I am always looking to support the local farmers, I decided to drive out with the kids to check it out.  When we pulled up, the barking of some of the family dogs signaled our arrival, and Elaine came out to greet us with a smile.  After purchasing a few dozen eggs from her, she quickly offered to show us around.  The kids, of course, were elated, and while it was rather impromptu, I was excited to get a behind-the-scenes look at farm life too.

As we walked the grounds, Elaine pointed out the various crops and explained the different harvest seasons to us.  We got to see the gorgeous horses (Molly was my favorite!), goats, roosters, and rabbits.  The kids got a kick out of the fact that all the animals ate carrots out of the farmer's hand.  My three year-old giggled and said, "We eat carrots too, right, Mom?"  And when we came across the yard where the chickens were free-roaming, my son was quick to remark that the eggs we had just purchased came from those same "happy chickens."  Very cool if you ask me.

At one point we were among the gardens, and the kids noticed and commented on the broccoli that was growing.  Elaine reached down, clipped a few small heads, and gave them to the kids to try.  Without hesitation, Tyler took a big bite (yes, my kids like raw broccoli) and declared that it was "so good!"

On the way back to the car, Elaine and I had a chance to chat some more.  She told me how she makes different teas and other products by hand, and how she even created an all-natural insect repellant that is now sold in Whole Foods! We also talked about the importance of sustainable living and supporting local farmers.  I told her that from now on, I will be buying my eggs from her. 

It was truly a wonderful experience to be able to provide my children with a real glimpse of the day-to-day workings of a local, organic farm, and I have a feeling that our trip to Shangri La Farm is going to be the highlight of their week.

For more information about Shangri La Farm or to contact Elaine, go to shangrilafarmllc.com.  Shangri La Farm is also at the Asbury Park Farmer's Market on Thursdays from 4-7PM.  To purchase organic, free-range eggs or other produce, stop by the farm at 1055 Maxim Southard Road in Howell, or catch Elaine at the farmer's market.  Be sure to tell her Gluten Free Jersey Girl sent ya!

Shangri La Farm located at 1055 Maxim Southard Rd in Howell (sign hand-painted by Elaine)

"Hey, is anybody home?"





organic, cage-free eggs $2.50/dozen (you'll pay double that in a grocery store!)

goats

horses

beautiful, farm fresh eggs

Elaine's all-natural insect repellant (it smells great!)

The Beginner's Guide to the Gluten-Free Diet

I hear it literally everyday.  In speaking with someone, the conversation comes up about the gluten and grain-free diet.  The person remarks how she knows this diet could be so "good" for her.  As I smile patiently and encouragingly, she runs off the gazillion symptoms that she has that resemble those of gut inflammation, these same symptoms that can be greatly improved with this diet.  I swear if I look closely enough, I can almost glean a twinkle in her eyes that something (ANYTHING!) could possibly help her, and maybe (JUST MAYBE!) this could be it.  Then without fail, almost every time, I can predict what's coming next: "Yeah, but I just don't think it would work for me. Too much of a bother.  I mean, how do you LIVE without bread?"

So, in honor of all of the naysayers, pessimists, or curious folks out there who may have dabbled with the idea of going gluten-free, here is my best attempt at the beginner's guide to living gluten freely.  Enjoy!

What is gluten?
In very basic terms, gluten is a protein found in wheat, barley, rye, and other grains. Originating from the Latin word for "glue", gluten is responsible for giving bread and other baked goods their elasticisity and chewiness. It is also why fresh baked bread can so impressively soak up olive oil and other dressings. The gluten in bread gives it the ability to bind with liquids with ease.

The following is a list of symptoms associated with gluten sensitivity/intolerance:
-Abdominal Distention
-Abdominal Pain and Cramping
-Acid Reflux
-Adrenal Fatigue
-Anemia
-Excessive Belching
-Bloating
-Bone Density Loss
-Borborygmi (stomach rumbling)
-Constipation
-Stunted Growth and Failure to Thrive
-Depression, Anxiety, and Irritability
-Dermatitis Herpetiformis (skin rash)
-Diarrhea
-Diverticulitis
-Fatigue
-Grayish Stools
-Hair Loss (Alopecia)
-Headaches and Migraines
-Hypoglycemia
-Indigestion
-Infertility
-Irregular Menstrual Cycles/PMS
-Joint pain
-Lactose intolerance
-Mouth sores or mouth ulcers
-Nausea
-Numbness or tingling in the patient’s hands and feet
-Peripheral Neuropathy (including either a tingling or sensation of swelling your toes and fingers)
-Teeth and Gum Problems
-Vitamin and Mineral deficiencies
-Vomiting
-Unexplained Weight loss

The gluten-free diet has been shown to be beneficial in the treatment of the following diseases/disorders:
-ADD/ADHD
-Addison's Disease
-Allergies (seasonal)
-Arthritis
-Asthma
-Autism Spectrum Disorders
-Autoimmune Thyroid Disease
-Bipolar Disorder
-Celiac Disease
-Crohn's Disease and Ulcerative Colitis
-Cystic Fibrosis
-Diabetes
-Endometriosis
-Kidney Disease
-Lyme Disease
-Multiple Sclerosis
-Osteoporosis
-Polycystic Ovary Syndrome (PCOS)
-Schizophrenia
-Sjogren's Disease
-Turner Syndrome

Note: There are over 250 reported symptoms and diseases associated with gluten sensitivity and intolerance.  The above is a condensed list of the most common.

The following are grains that contain gluten:
-wheat
-barley
-rye
-spelt
-bran
-bulgur
-kamut
-semolina
-orzo
-farina

The following are other foods and ingredients that contain gluten:
-alcohol (we will look at gluten-free alcohol in a later article)
-beer
-brewer's yeast
-couscous
-germ
-graham flour
-hydrolyzed wheat starch
-hydrolyzed wheat protein
-soy sauce (there are a few gluten-free soy sauces on the market)
-malt (in all forms- extracts, syrups, flavoring, vinegar)
-matzah
-seitan
-many salad dressings
-tabouli
-teriyaki sauce
-many processed broths and soups
-udon (wheat noodles)
-durum

If, at this point, you are hyperventilating with your eyes crossed, thinking you will never eat a normal meal again, please take a deep breath and continue when you are ready. There is good news coming.

Now for what you can eat.

The following grains are gluten-free:
-rice
-amaranth
-buckwheat
-corn
-millet
-quinoa (KEEN-wah)
-sorghum
-teff
-oats (oats are often contaminated with wheat during growing, so only buy oats that are deemed gluten-free)

As an aside, whenever I tell people that rice does not contain gluten, they typically breath a sigh of relief. They may not be able to eat their shrimp scampi over linguine (actually there are some really tasty gluten-free linguines out there), but they're okay with being able to have it over rice.

The following are local stores that carry a good selection of gluten-free foods:
-Nature's Corner, Spring Lake
-Monmouth Health Food, Manasquan
-Stop and Shop, Point Pleasant Boro
-ShopRite, Wall (Rte 34 and Lakewood Road)
-Whole Foods Market, Middletown
-Wegmans, Englishtown
-Dean's Natural Food Market, Ocean and Shrewsbury
-Trader Joe's- Shrewsbury

(Note: You can pretty much find gluten-free options at all supermarkets nowadays; however, the grocers above have extensive selections from which to choose.)

The following is a list of gluten-free food producers:
-Kinnikinnick http://www.kinnikinnick.com/
-Udi's Gluten Free http://www.udisglutenfree.com/
-Enjoy Life http://www.enjoylifefoods.com/
-1-2-3 Gluten Free http://www.123glutenfree.com/
-Ener-G Foods http://www.ener-g.com/
-Applegate Farms http://www.applegatefarms.com/
-Glutino and Gluten Free Pantry http://www.glutino.com/
-Bakery on Main http://www.bakeryonmain.com/
-Bard's Tale Beer Company http://www.bardsbeer.com/
-Blue Diamond http://www.bluediamond.com/
-Bell and Evans http://www.bellandevans.com/
-Crunchmaster http://www.crunchmaster.com/
-The Grainless Baker http://www.thegrainlessbaker.com/
-San-J Asian-inspired products http://www.san-j.com/
-Rudi's Gluten Free Bakery http://www.rudisbakery.com/
-Pamela's Products http://www.pamelasproducts.com/
-Bob's Red Mill http://www.bobsredmill.com/
-Tree of Life http://www.treeoflife.com/
-Tinkyada http://www.tinkyada.com/
-Simply Asia http://www.simplyasia.com/
-Food For Life http://www.foodforlife.com/
-Coleman Natural http://www.colemannatural.com/
-Cherrybrook Kitchen http://www.cherrybrookkitchen.com/

I hope that this beginner's guide to the gluten-free diet provides you with some confidence and useful resources.  Please note that this list will be constantly updated, as I am always learning more and gathering new information.  Stay tuned.

Good luck on your gluten-free adventure! 

In health,
GFJG

Devil's Food, Ocean Grove, NJ

The first time I stumbled upon this bakery, I chuckled out loud. Ocean Grove refers to itself as God's Square Mile at the Jersey Shore. Founded in 1869, it is a beautiful, quaint beach town founded as a Christian tent community. That being said, you can imagine that the name "Devil's Food" may raise a few eyebrows or elicit some smiles (depending on how you look at it).

Because I am always in search of new gluten-free options, my daughter and I decided to check it out.  Picture my elation when on the door was a sign that said "Vegan and Gluten-Free Specialties Now Available." Jackpot.

Inside, the bakery is cozy, warm and inviting. Jars of various types of flour and spices line the shelves and the menu is written by hand on chalkboards. A large devil's pitchfork hangs from the wall. The food spread is presented attractively, with mini quiches displayed on cutting boards, cupcakes and cookies laid out on pretty tiered stands, scones in large, clear jars, and then many more treats behind the glass.

The gluten-free and vegan offerings vary day-to-day, but so far we have sampled chocolate chip cookies, scones, cupcakes, macaroons, brownies, you name it, and all have been very tasty.  The baking is done on premises, and the owners encourage requests for any type of gluten-free treats. I was also thrilled to hear that they will do gluten-free birthday cakes if requested.

Another thing that I absolutely love is that the staff of Devil's Food is always smiling, courteous, and friendly. They really are. One of my favorite girls is Amy, and I had the chance to chat with her today. When asked why they began offering gluten-free and vegan specialties, she said that they realized there was a true need and demand for it among their customers, and they recognized that there were really no other bakeries around that had these special dietary offerings.  This is why I always tell people if you want to see more gluten-free choices in your local establishments, open your mouth and ask about them. If there are enough people asking, you will begin to affect the menu offerings.

As for the prices, the gluten-free items are moderate to expensive. However, as an experienced gluten-free girl, I know that this is just the norm. You are always going to pay more of a premium for special ingredients and menu items. Prices range from $2 to $3.75 for various items.

Gluten-free or not, clearly these yummy treats are not health foods and should be eaten only in moderation (thus the name Devil's Food).  But I do have to say that as a gluten-free mom, it is excellent to have a local bakery that I can run to for a quick, safe cupcake for the kids when I'm in a pinch for a birthday party. Can't put a price on that.

All in all, I really enjoy Devil's Food bakery in Ocean Grove and highly recommend it to my friends on the gluten-free diets. The store is located at 69 Main Avenue. Stop in for a sinfully delicious treat, and tell them Gluten Free Jersey Girl sent ya!

(Note: Stay tuned for a review of Devil's Food's sister restaurant, Yvonne's in Ocean Grove, that I hear offers many gluten-free dinner options!)





Devil's Food Bakery, 69 Main Avenue in Ocean Grove

 

Rachel is surveying all of the yummy, gluten-free choices

Taste-tester approved!



delicious gluten-free chocolate cupcake









Sausage, Egg, and Cheese Cupcakes (gluten and grain-free)

One of the most common questions that people ask me about the gluten-free diet is, "If you don't eat gluten, what do you eat for breakfast?" For most people, breakfast is a hurried meal that typically consists of cereal, muffins, pancakes, or other high sugar, low nutrient foods. It is difficult to avoid gluten if you are used to this type of breakfast fare. My answer to people is that we eat a lot of eggs for breakfast. And I will admit that my son doesn't always like it. I struggle sometimes with finding ways to keep breakfast interesting, while still incorporating nutrient dense foods and avoiding empty, sugar calories.

The recipe below is adapted from a recipe that I found on http://www.foodrenegade.com/. It is one of my favorites, and it's a super easy way to jazz up your morning meal. My kids enjoy the familiar taste and get a kick out of eating "cupcakes" for breakfast.

You can also add any veggies to this recipe. Broccoli, sun-dried tomatoes, onions, and asparagus all go well in the cupcakes.

(Note: This can easily be Paleo-modified by eliminating the cheese and using coconut oil instead of butter.)

Sausage, Egg, and Cheese Cupcakes

Yields a dozen cupcakes

12 organic, pastured eggs
1/3 cup organic cream or milk
1 tbsp butter
10 oz. mild turkey breakfast sausage
1/2 cup shredded organic cheese of your choice, plus some for topping
sea salt and pepper

1) In a large saucepan, brown the sausage with the butter, breaking up into small pieces.
2) While this is cooking, beat the 12 eggs and cream in a large bowl.
3) When meat is finished cooking, stir meat mixture into eggs and add cheese and salt/pepper.
4) Ladle into oiled cupcake tins and sprinkle a little extra cheese on top.
5) Bake at 325 for 25-30 minutes until brown on the edges and cooked through.

Sausage, Egg, and Cheese Cupcakes served with sweet potato bites, and slices of avocado.

Chocolate Chip Macaroons (Gluten and Grain-Free and Paleo-Friendly)

Speaking of macaroons...if you'd like to try to make them on your own, here is a recipe borrowed from www.paleojustdoit.blogspot.com for simple macaroons that you and your kids will love!  Enjoy! 

Ingredients
6 egg whites
3 cups unsweetened shredded coconut
1/2 cup raw honey
1/4 teaspoon salt
1 tablespoon vanilla extract
1 teaspoon cinnamon
1/2 bag dark chocolate chips (optional)

Directions
1. In a mixing bowl whisk egg whites and salt until stiff
2. Fold in honey, vanilla, coconut, and cinnamon. Then add chocolate chips (if desired) and continue to fold in
3. Drop batter onto a parchment lined baking sheet, one rounded tablespoonful at a time (***Make sure that the parchment or baking sheet it greased with coconut oil, butter, or some kind of spray in order to ensure that they don't stick)
4. Pinch each macaroon at the top (like a kiss)
5. Bake at 350° for 10-15 minutes, until lightly browned (baking time will depend on size of macaroons...if you make 40 small ones, may only take 10 minutes, but the larger 20 will probably take at least 15 minutes).

Recipe makes approximately 30 macaroons.

The Macaroon Shop, Avon-by-the-Sea

So in my opinion, the easiest way to live gluten freely is to avoid grains altogether.  For this reason, macaroons are a favorite treat of mine.  They are completely grain-free and are made with only a few ingredients (coconut, eggs, sugar, vanilla). 

When it comes to macaroons, no one does it better than The Macaroon Shop in Avon.  They specialize in this sweet treat, and offer many sizes and varieties from which to choose.  They also offer fresh-baked, gluten-free almond horns most days.  Even better, they clearly mark their treats so you can quickly discern which are gluten-free.  I like that.  It makes me happy.

Today, I took my son by the store for a sampling.  With little persuading, he agreed that he was willing to be my taste tester for my new blog (hey, it's a tough job, but somebody's got to do it).  So we ordered two small macaroons, one was coconut and the other almond.  Both were delightful, and Tyler wholeheartedly gave them both two thumbs up!

Check out http://www.macaroonshop.com/ for more info or stop in for a yummy gluten-free treat.  Be sure to tell them Gluten Free Jersey Girl sent ya!

The storefront- 107 Main Street, Avon-by-the-Sea

Yay!

And the taste tester approves!

Mmm, so moist and delicious!!

Call me crazy

I'm a lucky girl.  I really am.  Not only do I have a wonderful family who loves me unconditionally, but I also have great friends.  I mean that.  Friends who accept me, quirks and all.  So, yeah, maybe I'm a tad bit over the top when it comes to my nutritional views.  Call me crazy if you wish.

I do bring my own pizza and cupcakes to birthday parties. I do buy my meat (only organic and pastured) from local farms. I do forbid my children from consuming red dye in any form (you should hear the comments, "Like one lollipop is really going to hurt them, sheesh.").  I do get more than a little giddy over a good farmer's market. My kids can rattle off five different kinds of milk (coconut, almond, rice, cow and goat).  And this one really gets people: my kids don't drink juice. Gasp!  We don't buy or drink juiceboxes ever (with the rare exception of being at a birthday party and having no other options). So what?  We're a little strange by most people's standards. I won't deny it.

This way of life works for us.  Since going gluten free (I am actually about 90% grain-free these days), I am no longer riddled with back, knee, and joint pain.  I have more energy and clarity.  My moods are better.  For my five year-old son, it has been different.  Since going strictly gluten-free, we have noticed that he has less behavior problems, more patience, and fewer meltdowns.  My mother now comments on the positive changes she's noticed in him. Believe it or not, the diet has even helped to completely eliminate my son's night bed-wetting (who knew?).  Even my husband has seen the benefits of the diet. Last year, he was diagnosed with Lyme disease and going gluten free helped alleviate some of his symptoms. I was pleasantly surprised to learn that the gluten free diet is a widely prescribed treatment for Lyme patients today.

If you think the gluten free diet is just for celiacs and nutrition extremists, think again.  Statistics show that up to 1% of the total population has gluten intolerance aka celiac disease (that's about 3 MILLION people), and sadly most people who have celiac are walking around undiagnosed. Many doctors also believe that there are MANY other people living with a gluten sensitivity, who would benefit greatly from eliminating it from their diets. The list of gluten intolerance/sensitivity symptoms is almost comically vast, and it includes everything from arthritis to fatigue to infertility.

And to be perfectly honest, based on all of the research I've done on ancestral and traditional diets (popularly known today as paleo diets) and the works of Dr. Weston Price, it has become rather clear to me that the Standard American Diet (SAD) is so foreign from the diets of early humans, that it really is no wonder that, as a society, we are sick, debilitated, and exhausted.

One of my favorite bloggers, the Food Renegade, speculates on the reasons behind the increase in gluten intolerance today. She asserts that many people today live with majorly damaged gut flora, which makes digesting gluten nearly impossible. When these undigested gluten proteins linger in the intestines, they are often attacked by the immune system as foreign invaders. This sets up a vicious cycle of malabsorption and gut dysbiosis.

So why are so many of us plagued with damaged guts? Well, there are many plausible reasons. For one, antibiotic overuse is rampant in our society today. It is a well-understood fact that antibiotic use destroys the beneficial bacteria in the gut that help to keep it well-balanced. Also excessive sugar and alcohol consumption can disrupt a healthy gut, often leading to candida overgrowth. Everything from ubiquitous environmental toxins to our propensity to introduce grains to our early infants, can lead to damaged gut flora, which in turn can contribute to gluten sensitivity and intolerance.

We are a very sick society, and despite the medical world's best attempts at cures and prevention, we continue to get sicker and sicker. This is the norm in America today. Chances are you or someone you know intimately is suffering from cancer, heart disease, diabetes, arthritis, or some other chronic illness. I just read a stat that said the average American takes over eleven prescription meds everyday. Please tell me I am not the only one out there that is shocked and appalled by this!

And here are some other stats with which you may or may not be familiar.  By the CDC's own admission (probably a gross underestimation in my opinion), one out of three adults in America is obese (that's a BMI higher than 30) and one out of every five CHILDREN is obese!  There's more.  One out of three adults reports no leisure-time physical activity (AT ALL!).  And only one out of four adults, and one out of five kids, are getting five servings of fruits and veggies a day.  As an aside, my students used to laugh at me because I would FREAK when they would tell me that the only "veggies" they ate all week were french fries and ketchup.  REALLY?!!  Really? 

This is the norm in America today, folks.  When considering the alternative, I think I'll stick with being a little crazy.

This is what happens to children who are raised by "crazy" moms like me:)

Welcome!

Welcome to my new blog about health, nutrition, and gluten free living at the Jersey Shore! I hope that this blog will serve as a place for good information, support and understanding about living life with special dietary needs.  My desire is that this will be a friendly place where you can come for valuable information and encouragement about proper nutrition and how it can lead to optimal health for you and your families.  I also will use this blog to share recipes and reviews of local restaurants and establishments that cater to those of us on the gluten-free diet.  First, though, a little about me and how this blog came to be.

For sometime now, I have been wildly interested in nutrition and health.  This came about because of a need to get to the bottom of some health issues that I was experiencing a few years back, that seemed to baffle my doctors.  After a few years of sheer hopelessness and desperation, I began to uncover many truths about the role that food plays in health and healing.  It was absolutely incredible to me when I began to alter my diet and see immediate health gains because of it.  This was after years of surgery and drugs that did little to improve my conditions.

Enter the gluten-free diet.

In November of 2008, I met with my naturopath who first introduced me to the nutritional research and tenets of Dr. Weston Price and the Price Pottenger Nutrition Foundation.  She stressed the importance of eating real foods, rich and dense in nutrients, and encouraged me to consider eliminating or minimizing grains from my diet.   Interestingly enough, my naturopath also did some food sensitivity tests on me, and they showed that I had a definite sensitivity to gluten, as does my son.  So as a family that day, with the support and guidance of an amazing doctor and friend, we made the decision to eliminate gluten from our diet.  The rest is history.

While we now consider ourselves to be gluten-free experts, it wasn't always this way.  I remember many exasperating moments of reading food labels in the grocery store aisle, trying to interpret "mystery" ingredients, feeling frustrated by the limited options while eating out, and just feeling very much alone and an outcast in my quest to maintain this way of life.  My hope is that this blog can help just one person feel less overwhelmed and more armed with knowledge and confidence about gluten free living. 

Whether you are completely new to this diet or an old pro, I welcome you and hope that you will find this blog a good resource for all things gluten free at the Jersey Shore.  I encourage your comments and feedback, so please let me know your thoughts and suggestions.

In health,
GFJG