This recipe is a little gem. It is so decadent and delicious yet lacks gluten, dairy and excessive sugar. The ingredients come together quickly. Using a blender is a cheater’s way to make sure your custard is smooth and silky rather than lumpy.
S'more Cupcakes
This week is a birthday week at my house. I strongly believe that life is meant to be celebrated, but not at the expense of feeling unwell. In our household, three out of four of us eat gluten and dairy free to ensure we feel our best. Over the years, I've become adept at creating gluten-free, dairy-free, and (mostly) refined sugar-free treats that are both indulgent and perfect for celebrations. These cupcakes have a delightful graham cracker-like flavor, thanks to the cinnamon and honey, which pairs beautifully with the rich chocolate frosting and toasted marshmallow. The recipe is too good not to share!
Grain-Free Chocolate Zucchini Muffins
The squash plants in my garden have yielded an incredible amount of fruit this year. I've been creative in utilizing this bounty: crafting sautéed zucchini with caramelized onions and oregano, preparing zucchini fritters, incorporating zucchini into turkey meatballs and burgers, concocting zucchini fried rice, sharing the surplus with my neighbors, and even relishing zucchini muffins! While I've managed to gather most zucchinis when they're small and tender, inevitably there are a few that escape notice and grow larger below the garden foliage. This recipe proves excellent for utilizing such oversized produce; just remember to remove any seeds.
How To Complete An Elimination Diet Suited To You
Elimination diets are commonly used tools in functional medicine. The food we eat is the foundation of our wellness yet, some foods, even seemingly healthy ones, may triggers unwanted symptoms in some people. It is estimated that between 2–20% of people worldwide may suffer from some form of a food intolerance. An elimination diet is the process of removing a food or group of foods from a person’s diet for a set period of time. The absence of the food(s) and then careful reintroduction of the item(s) helps determine whether specific foods or ingredients in foods contribute to unwanted symptoms. Elimination diets are individualized based on each patient’s history, eating patterns, and overall symptom picture.
How to Eat for Mental Clarity
Many doctors do not recognize the term “brain fog.” It is not technically a medical diagnosis, but it is a common complaint I hear in the office. Although tough to describe, people will often complain of forgetfulness, slow thinking, difficulty focusing, words-finding, or clouded thoughts. They may call it “mommy brain” or “frequent senior moments” and have valid worries about Alzheimer’s disease. Short, transient bouts of “fog” related to a missed night of sleep or a physically taxing day may be normal, but when these symptoms are chronic, they are warning signs of brain inflammation and compromised health.
Addressing the root cause of these symptoms is important to restoring normal brain function. Addressing brain fog takes a comprehensive approach. Optimizing sleep, managing stress, balancing hormones, reducing sedating medications and controlling other illnesses like diabetes are all important. Diet is also an important tool to leverage. We can use our food choices to nourish our brain with important vitamins and minerals and turn on or off inflammation.
Here is what you need to know:
Gluten & Dairy Free Gingerbread Biscotti
Gingerbread is the scent of Christmas for me. I love a spicy cookie to dip in my coffee. This recipes is adapted from the NYT cooking website. The list of spices is lengthy, but worth the effort to assemble. There is no oil in this recipe making the cookies even more crisp and coffee perfect.
Tips to Make Your Holiday Cookies More Wholesome
How to Eat for Mental Clarity
Many doctors do not recognize the term “brain fog.” It is not technically a medical diagnosis, but it is a common complaint I hear in the office. Although tough to describe, people will often complain of forgetfulness, slow thinking, difficulty focusing, words-finding, or clouded thoughts. They may call it “mommy brain” or “frequent senior moments” and have valid worries about Alzheimer’s disease. Short, transient bouts of “fog” related to a missed night of sleep or a physically taxing day may be normal, but when these symptoms are chronic, they are warning signs of brain inflammation and compromised health.
Addressing the root cause of these symptoms is important to restoring normal brain function. Addressing brain fog takes a comprehensive approach. Optimizing sleep, managing stress, balancing hormones, reducing sedating medications and controlling other illnesses like diabetes are all important. Diet is also an important tool to leverage. We can use our food choices to nourish our brain with important vitamins and minerals and turn on or off inflammation.
Here is what you need to know:
Dutch Baby Pancake
When I was a little girl, I would go visit my Grandmother during the holidays. She would take my siblings and I to a restaurant in the Chicagoland area that specialized in Dutch babies, also called German pancakes. These delicacies are pure nostalgia for me. Dutch babies are large puffy pancakes that are a bit like popovers or soufflés. The pancake is made from simple ingredients but look very impressive and festive on the table. Dutch babies are traditionally (at least in my memories) served with lemon and powdered sugar but can be served with other fruit or savory toppings. It has taken me some testing in the kitchen, but I have been able to convert my memories of this treat into a gluten-free and dairy-free version that is perfect for breakfasts and brunches for my family. Sometimes I’ll expand the recipe and add a dollop of sautéed apples in the skillet just after I add the batter. Enjoy!
Toasted Marzipan
I first tasted marzipan while in Seville, Spain. I purchase the candies from a church gift shop in town. The candy was supposedly made and blessed by local nuns. To me the candy tasted heaven sent. I’ve had a love affair with it ever since.
Luckily, marzipan is very easy to make and is naturally a gluten and dairy free treat. This is the recipe I use at the holidays.
Moroccan Lentil Soup
The warm and cozy spices of this dish take comfort food to a new level. This soup, also known as harira, has many variations across the Middle East and is a staple to break the fast of many religious traditions. It has the added benefit of several anti-inflammatory ingredients, including turmeric and ginger.
Chicken Marbella
Chicken marbella was made famous by The Silver Palate Shop that opened on Manhattan's Upper West Side in the 1980’s. The briny olives and capers combined with the sweet prunes to create an edgy, sophisticated dish that is over-the-top delicious. The recipe transformed ordinary pantry ingredients into an easy, elegant dish fit for a weekend dinner party or simply a week-night meal.
Seasonal Agrodolce Sauce
I’ve felt inspired by the gorgeous fruit in the market recently. The plums, peaches and pluots have vibrant color and sweetness that I find especially appealing. “Agrodolce” is a traditional sweet and sour sauce in Italian cuisine. I taught this recipe in a recent cooking class. It is easy to prepare yet makes a dramatic and elegant statement. The recipe captures the flavor of the fruit to make a savory accompaniment to a variety of dishes including fish like salmon or halibut, poultry, pork or even roasted veggies like squash or cauliflower.
Milk and Health
Milk, cheese, yogurt and their many variations are big part of the standard American diet. Most of us have grown up believing dairy is an essential part of a healthy diet. Americans have been told by the U.S. Department of Agriculture (USDA) that adults or kids over 9 years old should enjoy three 8-oz servings per day of milk or equivalent portions of cheese and yogurt for calcium and reduce the risk of bone fractures. But is this really necessary or even true?
In a recently published review article, The New England Journal of Medicine summarized the research related to one of America’s favorite foods. According to research this is what we know today:
Homemade Coconut Yogurt
Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food.
I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.
Enjoy!
10 Tips for Starting a Plant-Based Diet
Have you made a resolution to make changes for a healthier 2020? I know many people kickstarted the year with a "cleanse" or a specific or restrictive diet. However, a healthier year usually takes a longer-term approach. I recommend setting goals that move your eating in the right direction in realistic and sustainable ways. My one size fits all advice is to simply eat more plants. Whether you are interested in a vegetarian or plant-based diet or simply adding more vegetables to your diet these strategies may be helpful.
Dairy Free, Egg free Indulgent Eggnog
Dairy-free eggnog... it’s that time of year when one of my favorite drinks is available. While you can certainly add bourbon or rum, and enjoy this classic drink by the fire; my preference is to enjoy it without the alcohol. It can be an afternoon treat, a dessert, or sometimes I add a splash in my morning coffee. Whenever I see dairy-free eggnog at my grocery I indulge because that limited time label means “buy now because you won’t see it again this season.” Last year I bought a carton before Thanksgiving and never saw it at the grocery again. In case you missed the eggnog already, I have an easy recipe below to put on repeat for the season.
How to replace butter when baking
Dairy is a delicious and nutrient-dense food, however not everyone can tolerate digesting it. Scientists estimate that 75% of the world’s population is lactose intolerant. Many other people have a sensitivity or allergy to the protein in milk and find their health is better when dairy is left out of their daily diet.
Replacing dairy milk with a nut milk and foregoing cheese are straightforward solutions to going dairy-free. However, converting a baking recipe with butter to a non-dairy alternative can be challenging. I’ve listed a few tips below to help you convert your favorite recipes with success.
The Ultimate Nut Lovers Granola
Granola is a family favorite at our home. When done well, it can provide a great source of fiber, protein and heart-healthy, unsaturated fats to fuel your morning. Unfortunately some granolas on the market can be loaded with sugar and unhealthy fats. See the recipe below for how easy it is to make a nutritious and delicious option at home.