Cookies

Almond Butter & Jam cookies

 

1/2 cup smooth almond butter (or other nut butter)

1/2 cup raisins

1/4 cup soy flour

1/4 cup brown rice flour

2 T water

1/3 cup naturally sweetened jam or jelly

 

Place the almond butter raisins & flour in a food processor. Mix with blending blade until the raisins are finely ground. Gradually add as much water as needed to make a dough that will hold together when you press it.

 

Shape the dough into about 14 walnut size balls & place them on an oiled cookie sheet. Make a well in the center of each ball of dough. If desired, shape the outer edges of the cookies with your fingers to get rid of cracks in the  douch & to give the cookies a more regular form. Drop about 1/2 teaspoon of jam into the indented center of the cookie.

 

Bake at 350 degrees F on the top rack of the oven for 12 minutes. Carefully remove the cookies with a spatula & cool on a cooling rack. They will become more firm as they cool.

 

Optional: you can use any combo of flour, not just soy & brown rice. Ex. quinoa, amaranth, garbanzo bean, etc. **Recipe adapted from the Cooking with the Right side of the Brain by Vicki Rae Chelf.

Hi-Protein Snack-Treat

Hi-Protein Snack-Treat

1/2 cup almond or nut butter

1/2 cup ground flax seeds

1/2 cup tahini

1/4 cup protein powder (no sugar added, low carb.)

1/4 cup ground pumpkin seeds

1/4 - 1/2 teaspoon white stevia extract powder or liquid stevia (may need to use more) or 1/4 cup honey, maple syrup, or brown rice syrup

unsweetened shredded coconut

 

Combine all ingredients in a medium size bowl. Roll into balls about the size of a small walnut. If desired, roll balls in unsweetened coconut. Keep Refrigerated.

 

Yummy Balls

Yummy Balls

 

1 1/2 cup mixed nuts

1/8 ~ 1/4 cup unsweetened shredded coconut

1 cup pitted dates or prunes (chopped)

1 t cold-pressed (expeller-pressed) vegetable oil (walnut, avocado, almond, etc) (optional)

 

Blend to a pulp in a food processor. add a little soymilk or rice milk if too dry.

Roll into balls. If desired roll in unsweetened shredded coconut

Baking Soda & Baking Powder

I went to a mini conference & a former health inspector spoke. She said many many things & I wish I could have gotten them all down. But this is one that I remembered.

When using Baking Soda and Baking Powder in cooking. Shake it first to activate it so that it works in the recipe like it is suppose. Otherwise it won't work as well .

I guess that is why my grandfather would drop & shake his. I never understood why except it was what he did when he had a bakery. Now it makes sense.

Milk Substitutes

Rice Milk--Check the brand's label as not all are gluten -free ex. Rice Dream is not gluten free. Westbrae Natural & Pacific are gluten-free.

 

Almond Milk--high in cane sugar but is very good for occassional use in hot cereals & some recipes.

 

Soy Milk-- Soy is  a common allergen & is not tolerated by 30% of the people who are intolerant to cows milk.

 

Silk Soy Milk- found in the refridgerated section of grocery store. There are many other brands that can be found near health food items in the grocery or health food stores.

 

Vance's Dari-Free- is a powdered potato based milk substitute that can be purchased at some health food stores & through mail order.

 

Water--can be used in place of milk in many recipes

 

There are many milk recipes that can be made at home for less money made from rice, nuts, zucchini & other foods. 

 

Cows Milk Substitute~ Nut Milk Recipes

 

The number shown in parentheses ( ) is the approximate number of calories for each recipe. If, after processing in a food blender or food processor, you choose not to strain the nut milk the calorie content will be twice that listed.

 

Soy Milk (73)

1 cup purified water

4 T Soy Powder

Optional: add Vanilla Extract (Gluten Free) or Carob Powder

 

Blend well. Pour through a strainer. Refrigerate before Serving.

 

Almond Milk (70)

1 cup purified water

4 T Almond meal ( ground almonds)

 

Blend well. Pour through a strainer. Refrigerate before Serving.

 

Pecan Milk (104)

1 cup purified water

4 T Pecan meal (ground pecans)

 

Blend well. Pour through a strainer. Refrigerate before Serving.

 

Sesame Milk (98)

1 cup purified water

1/4 cup Sesame Seed

Put water in a blender & slowly add seeds blending for one minute. Pour through a strainer. Refrigerate before serving.

 

Brazil Nut Milk (133)

1 cup purified water

4 T Brazil Nut meal (ground Brazil Nuts)

 

Blend well. Pour through a strainer. Refrigerate before Serving.

 

Walnut Milk (100)

1 cup purified water

4 T Walnut meal (ground walnuts)

 

Blend well. Pour through a strainer. Refrigerate before Serving.

 

Cashew Nut Milk (98)

1 cup purified water

1/4 cup Cashew Nuts

 

Soak nuts in water for 8 hours

Blend well. Pour through a strainer. Refrigerate before Serving.

 

Dietary Websites

The Gluten-Free.Casein-Free diet site: www.gfcfdiet.com (great printable lists)

The Celiac disease site: www.celiac.com

Autism Network for Dietary Intervention site: www.autismndi.com

Teh Feingold Diet Site: www.feingold.org

www.foodallergy.org

www.allergy.co.uk

www.niddk.nih.gov/health/digest/pubs/celiac/index.htm

www.glutenfreeinfo.com

http://www.ozemail.com.au/~coeliac/gluten-free recipes.html

Personal & over-the-counter items that commonly have GLUTEN content

communion wafers
lipsticks
 chapstick
aspirin
Tylenol
 Rolaids
face powder
 toothpaste
 envelope glue
body powder
 hand lotions
sizing in new garmets

Foods w/ gliadin

Foods that commonly have GLUTEN (gliadin) content

ice cream yogurts with fruit

chip & dip mixes cocoa

hot chocolate mixes instant tea

instant coffee soup mixes

bouillon cubes mustard (processed & dry)

catsup peanut butter

tomato sauce sour cream

French Fries margarines

marshmallows distilled white vinegar

soy suace Hawaiian Punch

Worcestershire sauce vanilla with Grain alcohol

honey-baked hams brown rice syrup

corn tortillas non-dairy creamer

cheese spreads luncheon meats

wieners & sausages meat sauces

canned soups salad dressings

dry cereals brown sugar

enriched products dry roasted nuts

Uncle Bens rice mix self basting fowl

Cinnamon

Foods w/ Lactose

Foods that commonly have LACTOSE content

Processed Breakfast cereals (Ex. instant cream of rice)

Instant Potatoes, instant soups & many breakfast drinks

Margarines & Salad dressings

Lunchmeats other than Kosher

Candies & other snacks

Hot Chocolate mixes instant coffees & Ovaltine

Omelets scrambled eggs & souffles at restaurants

Gelatins made with carageenan

Cream cheese & peanut butter with milk solids (fillers)

Tater Curls corn curls & French Fries may be processed with both a milk product & wheat starch

Selected antibiotics vitamins & mineral supplements

Artificial sweetners such as Equal Sweet n Low & Wee Cal

About 20% of prescription drugs 6% of over the counter drugs including many types of birth control pills

Non-Dairy Sources of Calcium

NON-DAIRY SOURCES OF CALCIUM

Broccoli

Dark leafy greens including kale collard turnip & mustard greens

Parsley

Almonds & Almond butter

Brazil nuts

Walnuts

Sesame seeds & tahini

tofu & tempeh (processed with calcium--check labels)

Sardines

Seaweed & Sea algae

Chickpeas (Garbanzo beans)

Black-eye peas

Quinoa

Corn tortillas (processed with calcium--check labels)

Blackstrap molasses

Foods You want...Organic

Foods You’ll Want to buy Organic (High levels of Pestacides)

Fruits: Peaches, Apples, Strawberries, Nectarines, Pears, Cherries, Red Raspberries, Imported Grapes

Vegetables: Spinach, Bell Peppers, Celery, Potatoes, Hot Peppers

Foods... Low Pesticides

Foods that tend to be low in pesticides

Fruits: Pineapples, Plantains, Mangoes, Bananas, Watermelon,  Plums, Kiwi Fruit Blueberries, Papaya, Grapefruit

Vegetables: Avocado, Cauliflower, Brussels Sprouts, Asparagus, Radishes, Broccoli, Oinions, Okra, Cabbage, Eggplant

Reiki

Reiki The Healing Touch 1st & 2nd Degree Manual by William Lee Rand

Kids Food Book

My whole Foods ABC’s by David Richard--children’s Book reading level age 4-8

Cook Books

Cookbooks- Whole Foods

Amazing Grains: Creating Vegetarian Main Dishes with Whole Grains by Joanne Saltzman

Amber Waves of Grain: Traditional American Whole Foods Cooking & Contemporary Vegetarian Vegan & Macrobiotic Cuisine by Alex & Gale Jack.

Arrowhead Mills cookbook by Vicki Rae Chelf.

Cooking the Whole Foods Way: Your Complete Everyday Guide to healthy Delicious Eating with 500 Recipes Menus Techniques Meal Planning Buying Tips With & Wisdom by Christina Pirello

Feeding the Whole Family: Whole Foods Recipes for Babies, Young children & their parents by Cynthia Lair

Healing with Whole Foods: Asian Traditions & Modern Nutrition by Paul Pitchford

Nourishing Traditions by Sally Fallon & Mary G. Enig, PhD.

Rodale’s Basic Natural Foods Cookbook by Charles Gerras

Romancing the Bean: Essentials for Creating Vegetarian Bean Dishes by Joanne Saltzman

Self-Healing Cookbook: A Macrobiotic Primer for healing Body Mind & Moods with Whole Natural Foods by Kristina Turner

The Natural Gourmet: Delicious Recipes for Healthy Balanced Eating by Annemarie Colbin

The New book of Whole Grains by Marlene Anne Bumgamer

The New Whole Foods Encyclopedia: A Comprehensive Resource for Healthy Eating by Rebecca Wood

The Splendid Grain by Rebecca Wood

The Whole Foods Diabetic Cookbook by Patricia Berton RD

The Whole Foods Market Cookbook by Steve Petusevsky

Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers & Lovers of Natural Foods by Dianne Onstad

Whole Foods for Babies & Toddlers by Margaret Kenda

Whole Foods for the Whole Family Cookbook by Roberta Johnson

Special Diets for Special Kids: Understanding & Implementing Special Diets to Aid in the Treatment of Autism & Related Developmental Disorders by Lisa Lewis, PhD.

Special Diets for Special Kids II: Understanding & Implementing Special Diets to Aid in the Treatment of Autism & Related Developmental Disorders by Lisa Lewis, PhD.

The AIA Gluten & Dairy Free Cookbook by Marilyn Le Breton

Allergy & Candida Cooking Made Easy by Sondra K Lewis

Allergy cooking with Ease by Nicolette Dumke

Feasting on an Allergy Diet by Bonnie Rascon & Judith Levy

The Allergy Self-Help Cookbook: Over 325 Natural Food Recipes Free of All Common Food Allergens by Marjorie Hurt-Jones RN

The All Natural Allergy Cookbook by Jeanne Marie Martin

The complete Food Allergy Cookbook by Marilyn Gioannini

The Gluten Free Gourmet by Bette Hagman

The Gluten-Free Gourmet Bakes Bread by Bette Hagman

The Gluten, Wheat, & Dairy Free cookbook by Antoinette Savill

The Uncheese Cookbook: Creating Amazing Dairy-free Cheese Substitutes & Classic “Uncheese” Dishes by Joanne Stephaniak

Gluten Free Casein Free Food Suppliers

Allergy Resources 1-303-438-0600

American Spoon Foods 1-800-222-5886  www.spoon.com

Arrowhead Mills  1-800-749-0730

Authentic Foods 1-213-934-0424  www.authenticfoods.com

Celia Cooks  1-800-717-0005 email celiacooks@aol.com

Dietary specialties  1-716-263-2787 www.dietspec.com

Ener-G Foods  1-800-331-5222 www.ener-g.com

G! Foods 1-415255-219 www.g-foods.com

The Gluten Free cookie jar 1-215-355-9403

Gluten Free Delights 1-319-266-7167

Glutino www.glutino.com

Gifts of Nature www.giftsofnature.net

The Gluten Free Pantry (fax) 1-203-633-3826 www.glutenfree.com

Indian Harvest www.indianharvest.com

Kinnikinick Foods 1-403-433-4023 www.knnikinnick.com

Jowar Foods 1-806-363-9070 www.jowar.com

Lundberg Family Farms www.lundberg.com

Omega Nutrition 1-800-661-3529 www.omegaflo.com

Pamela's Products 650-952-4546 www.pamelasproducts.com

Recipes! members.home.net/recipenet/welcome.htm

The Really Grat Food Co. 1-516-593-5587

Miss Roben's 1-800-891-0083 www.missroben.com

Sunnyland Farms, Inc. Call for Catalog 1-800-999-2488

Tamarind Tree: 1-800-HFC-TREE (Indian Cuisine)

Vance's Foods www.vancesfoods.com (DariFree Manufacturer)

Walnut Acres (unique butters) www.walnutacres.com

Common ingredients that may contain Gluten & Casein

Distilled Vinegar, Malt Vinegar, Malt

Brown Rice Syrup (Often contains a barley enzyme)

Tamari (Westbrae Naturals brand Tamari sauce is safe & an excellent soy sauce replacement)

Starch

Dextrin

Vegetable Gum

Hydrolyzed Vegetable Protein (HVP), Plant or Textured Protein

Mono & Di-Glicerides

Carmel color

Spices & Spice Extracts

Yeast & Yeast Extacts

Natural Flavor

Be careful when buying....

milk substitutes for example: Rice milk. Check the ingredients carefully. Some may have barley or malt added in small percentages.

canned tuna fish. It is usually NOT gluten free. Even tuna packed in spring water contains vegetable broth that may contain gluten.

foods with hidden ingredients."natural flavor, "flavoring", "hydrolyzed vegetable protein (HVP)", "vegetable protein", "spices", "spice extract" "yeast extract". etc.

 

 If the manufacture does not list specifically what the ingredient is there is a good chance theya re hiding something. For example, casein, gluten, MSG, glutamate (a component of MSG) colorings, & apartame can be added to an ingredient without having to have each additive listed as an ingredient on the label. Example a blueberry concentrate may contain several other ingredients in lesser amounts than the blueberry with a listing on the label as "natural flavoring"

 

Always read labels & verify with manufacture if ingredients are not clearly stated. If in doubt, do not purchase the product in question.

 

Butter Subs

Earth Balance Buttery Spread--This product is the best tasting butter alternative & is in a tub at the health food store. It does contain "Soy" There is a look a like brand in the grocery stores labeled "Smart Balance". Do Not buy Smart Balance as it contains casein.

 

Hain Safflower Oil Margarine--available only in health food stores.

 

Nucoa Margarine-- is available at grocery stores & it is very inexpensive however it contains hydrogenated oils along with some other ingredients that are not ideal.

Yogurt

There are several soy-based yogurt products that taste good. However, flavor enhancers in soy yogurt usuall labeled as "flavorings" may contain harmful ingredients that do not have to be disclosed by the manufacturer.

 

Wholesoy--is the best tasting soy yougurt but it does contain "hidden ingredients"

 

White Wave

 

Silk Soy Yogurt

 

Nancy's Soy Yogurt

Did you know? Hair

• Hair swells to twice its normal size when wet
• The absence of iron can make hair dull & brittle
• Losing 100 - 200 hairs a day is normal
• sunlight can oxidize your color-treated hair to appear redder than you may desire
• Pouring soda water over your hair before shampooing is a good way to remove sand & salt

Did you know? Fragrance

In a survey, 71% of adults polled currently wear perfume or cologne. Those that purchase perfume may be attracted to the packaging but its sampling the fragrance before they buy that their most interested in.

Surprise

These foods items surprisingly contain Gluten so  ALWAYS check labels:

 

• Ketchup (the vinegar in ketchup may contain gluten & corn syrup a common ingredient in ketchup is often not tolerated by many children)
• Soy Sauce
• Maple Syrup (unless lableled 100% pure)
• Sauce Mixes
• Corn Starch (flour is added as an anti-caking ingredient)
• Rice Syrup (unless labeled gluten free)
• Spices (flour is added as an anti-caking ingredient)
• Medicines (Check with your pharmacist)
• Health care products such as shampoo, conditioner, and soap may contain gluten
• Play dough (unless made at home or marked gluten free)

Got Milk?

Strengthen your nails naturally by adding milk or yogurt to your diet.