food solutions magazine aug 2014

A U G U S T 2014 I S S U EFOODSOLUTIONSG

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NEW RULES FOR BACK

TO SCHOOL

G L U T E N F R E E 101

RAISING HEALTHY EATERS

WITH DR. MARK HYMAN

N U T R I T I O N

BACK TO SCHOOL

NEVER TASTED SO GOOD!

R E C I P E S

SHOULD YOUR CAT BE

GLUTEN-FREE?

H E A LT H Y P E T

HOW TO PACK AN AFFORDABLE

BALANCED LUNCH

B U D G E T F R I E N D LY

www.hodgsonmill.com

SCIENCEBack to school means more places the kiddos can come into contact with gluten. In two informative pieces, we have the info you need to send them back to school worry-free.

NUTRITIONDr. Hyman shares his tips on how to get your children to eat healthy and Chef Alain Braux helps us pack the perfect gluten-free lunchbox to start the school year off right!

FOODDon’t miss this collection of simple delicious gluten-free recipes, including a special week of vegetarian menus from THE Vegetarian Mamma, Cindy Gordon! We even have a recipe for homemade gluten-free play dough (non-edible, of course!).

BEAUTIFUL YOU Our resident Beauty Writer and Makeup Artist, Kavita Kaul, is back with Fast and Fabulous Beauty to help us get glam fast in this busy season of back to school.

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Editors Letter ...................................................................................................4

Contributors .....................................................................................................6

Letters to Editor ...............................................................................................8

Gluten Free 101 Back to School .................................................................10

Gluten Hot Spots in the Classroom and Avoiding Cross-Contamination ...14

Check Up with Dr. Mark Hyman....................................................................18

Cruciferous Veggies & Your Health ..............................................................22

Get Fresh! with Grapes .................................................................................24

Hurry Up Healthy ...........................................................................................25

The Gluten Free Lunchbox from Home ........................................................26

Breakfast for a Healthy Mind .......................................................................30

Recipes ..........................................................................................................32

Our Editor’s Picks ..........................................................................................51

Your Food Solutions ......................................................................................52

Back to School on a Budget .........................................................................54

Feline Heath ................................................................................................. 56

Travel: The Weekend Warrior ........................................................................58

Beautiful You .................................................................................................60

DIY Beauty with a Perky Coffee Scrub .........................................................64

5 Beauty Tips to Teach Your Kids .................................................................66

| T A B L E O F C O N T E N T S |

EDITOR��IN�CHIEFGigi Stewart [email protected]

CREATIVE�DIRECTORSocrates [email protected]

COPY�EDITORJody Baratz [email protected]

CHIEF�TECHNOLOGY�OFFICER�Brian A. Yablon

DIRECTOR�OF�PRODUCTION Joe Alexander [email protected]

WEB�DEVELOPER�Dmitry Bogorodskiy

DIRECTOR�OF�DATA�MANAGEMENT�David Greenfeld [email protected]

PUBLISHER�Scott R. Yablon [email protected]

ADVERTISING [email protected] / 561.450.8808

ACCOUNTING [email protected]

ARTICLE�[email protected]

INFORMATION�[email protected]

CONTRIBUTING�WRITERSMark�Hyman,�MDChristopher�ClarkChef�Lisi�ParsonsCindy�GordonKavita�KaulChef�Alain�BrauxLeigh�Reynolds�Cynthia�Rudert,�M.D.,�F.A.C.P.

ADVISORY�BOARD�Cynthia�S.�Rudert, M.D., F.A.C.P., Celiac Disease & Gluten Intolerance SpecialistMarci�Page�Sloane, MS, RD, LDN, CDE, Registered and Licensed Dietitian/Nutri-tionist and Certified Diabetes EducatorLeigh�Reynolds, GF Therapeutics/ Celi-Vites PresidentChef�Alain�Braux, Executive Chef- Nutrition Therapist, Anti-GMO Expert

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| L E T T E R F R O M T H E E D I T O R |

Regardless of what blue skies, sunbeams and soaring tempera-tures tell me, I cannot deny the signs of Back to School around me. Mothers and children bustle around the school supplies aisle in the local shops, printed list in hand, filling their carts with markers, binders, pencil cases and the rest.

Shopping mall displays feature clothes that make me itch just looking at them. It’s still hovering in the high 80s where I live, so the idea of knitted sweaters and suede boots is not one I’m soon to entertain. Daylight hours are on the decline, too. Have you noticed? The first dark morn-ing happened few weeks ago, and I could not help but think “winter” when I stared through the window into the inky morning.

While many of us are still in vacation mode, it’s on the way. And while you don’t have to give in to it just yet, we want you to be pre-pared when the lunch-packing, bus-stop-waiting days return. That is what this informative issue is all about!

This month we make getting back into the swing of things sim-ple and peaceful so you’re your family can slip gently into Back to School mode, prepared for handling your gluten-free lifestyle with ease, even when the hustle-bustle days return.

From how to handle the basics of celiac disease in the classroom to preventing cross-contamination in a variety of settings, to recipes that will make your life so much easier (and tastier!) when time is short, this issue is your go-to guide.

So, dig in, breathe deep and soak up the last freewheeling days of summer break living deliciously gluten-free!

Keep in touch,

Gigi�Stewart,�M.A.Editor in Chief

FOODSOLUTIONSG

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www.GlutenFreeResourceDirectory.com

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M A R K H Y M A N , MD has dedicated his career to identify-ing and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine. He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public policy work, he strives to improve access to Functional Medicine, and to widen the understanding and practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic.

Dr. Hyman is Chairman of the Institute for Functional Medi- cine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show. He is on the Board of Directors of The Center for Mind-Body Medicine, and a faculty member of its Food As Medicine training program. He is also on the Board of Advisors of Memhet Oz’s HealthCorps, which tackles the obesity epidemic by “educating the student body” in American high schools about nutrition, fitness and mental

resilience. He is a volunteer for Partners in Health with whom he worked immediately after the earthquake in Haiti and continues to help rebuild the health care system there. He was featured on 60 Minutes for his work there.

C H R I S T O P H E R C L A R K is an independent writer, researcher, consultant, and chef with specialized knowledge in nutritional science and healing cuisine.

His approach to health and wellness merges ancestral dietary wisdom and modern nutritional science. Rejecting all dogma and myth, Christopher embraces scientifically-sound concepts and principles, incorporating them his highly-successful, results-oriented nutritional philosophy.

His dietary program emphasizes nutrient-dense animal foods, a wide variety of vegetables, and healthy dietary fats (including the kinds you were told are un-healthy). Christopher focuses on continual detoxification, perpetual nourishment, and time-honored culinary traditions. His cuisine is Mediterranean and pan-Asian inspired, scientifically vetted, and deliciously prepared.Born and raised in metro Detroit, Christopher attended the University of Michigan, where he graduated with a Bachelors of Business Administration degree.

He then moved to Chicago to work as an analyst for United Airlines, then a Fortune 100 company. By his mid-20’s, Christopher was ready for new challenges and new beginnings.

He decided to merge his life-long interest in nutrition with his emerging interest in cooking. He moved to Austin where for three years he studied holistic cooking and nutrition at the Natural Epicurean Academy of Culinary Arts. During this time, he established Miso Hungry, a catering and private chef operation. Eventually, Christo-pher’s Austin success led him to the majestic shores of southern Greece.

In 2005 Christopher began running the kitchen for Triopetra Yoga Retreat in Crete. There, his creations dazzled many of the world’s most renowned yoga teachers and their students. With a growing reputation and scores of impressed clients, he received many exciting opportunities throughout Europe. During the yoga retreat off-seasons, Christopher organized cooking classes in Prague, London, Paris, Munich, Madrid and many other cities. Since the relocation of Triopetra Yoga in 2008, Chris has continued to teach, write, and consult for restaurants, spas, and individuals.

During 2012, Christopher was based in Geneva where he worked as consultant, teacher, and guest chef for Insens, a luxury spa and wellness center. During this period, he also worked with many elite clients while collaborating with his friend, colleague, and fellow nutrition expert, Karim Chubin. Christopher is currently based in Dubai. He designed the menu for Comptoir 102, a thriving health-conscious restaurant, and

has many other exciting projects in development. Christopher is also an accomplished writer. His second book, Nutritional Grail, is now available.

Chef L I S I P A R S O N S , two-time author of Gluten Free & Paleo Cookbooks, a recipe developer for fitness profession-als, and a diagnosed celiac. She also suffers from Hashimoto’s disease and recovered from a disabling nerve injury with the help of whole foods. Lisi has worked as a personal trainer and meal planner for Fire and Police Departments. She is also a frequent contributor to fitness magazines and fitness web pages. www.wortheverychew.com

C I N D Y G O R D O N is the founder and recipe creator at Vegetarianmamma.com. Cindy shares gluten-free and allergy friendly recipes, product reviews and information on her website Vegetarian Mamma. Her family


| C O N T R I B U T O R S |

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loves to spend time in the kitchen creating simple and easy gluten-free and allergy friendly meals and snacks! You can connect with Cindy on facebook, twitter, pinterest, linkedin, instagram and google+. Learn more about the Vegetarian Mamma cookbook here!

C H E F A L A I N B R A U X is an award-winning Executive Chef and Nutrition Therapist. He’s an Amazon.com best-selling and award-winning food and health author. Chef Braux is the co-host on the podcast: Low Carb Paleo Show. Chef Braux is a food and health consultant, a speaker and panelist on food allergies, Paleo and anti-GMO issues.

Chef Braux is an expert in food allergies diets and the author of multiple award-winning food and health books. “How to Lower your Cholesterol with French Gourmet Food”, “Living Gluten and Dairy-Free with French Gourmet Food”, “Healthy French Cuisine for Less Than $10/Day” and most recently “Paleo French Cuisine”. Chef Braux upcoming book is titled: GMO 101. A Practical Guide.

Chef Braux is the Executive Chef and Nutrition Therapist at A Votre Santé – To Your Health Nutritional Services, a health food consulting private practice. Chef Braux provides customized food

plans for a wide assortment of food allergies: Gluten-free, Dairy-free, Sugar-free, Paleo, Vegetarian and Vegan. He has helped clients with Celiac, Autism, ADD/ADHD, Diabetes, Crohns’ disease, IBS and other diseases. Chef Braux is also an expert in GMO issues. You can also find him on Facebook, LinkedIn, Google+ and Twitter.

L E I G H R E Y N O L D S recognized a need for high quality gluten free nutritional supplementation so she founded Gluten Free Therapeutics™. Leigh set out to make one of the most beneficial gluten free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

Originally from London, K A V I T A K A U L brought her vibrant style and bright personality to New York in May

2011; since then she has quickly become a firm fixture, and familiar face within the fashion, print and commercial industries. With clients such as Nike, Toyota, Grolsch, Puma and Honda behind her, her work can also be found in publications such as Creem Magazine, Filler Magazine, Genlux, Teen Vogue and Elle UK. Her love of skincare and cosmetic products also means Kavita’s Beauty Writing can be found in several international magazines. Believing in the transformative power of Make-Up her goal is not to change a woman’s face, but to use it to empower women into owning own unique beauty. See more of Kavita’s work here.

C Y N T H I A S . R U D E R T , M.D., F.A.C.P., is a Board Certified Gastroenterologist in Atlanta, Georgia, whose practice is primarily devoted to the screening and following of patients with celiac disease. With one of the largest practices in the United States that manages adults and teenagers with Celiac, she has evaluated over 1000 patients with celiac disease and gluten sensitivity. Dr. Rudert’s focus is identifying the core causes of gastrointestinal issues with a comprehensive evaluation enabling her to treat underlying medical conditions that may have previously been undetected. Dr. Rudert then creates an individualized course of treatment tailored to each

patient’s unique set of needs. Rather than just treating the symptoms of the disease, Dr. Rudert believes the best results are achieved by getting to the core cause of the problem and treating the disease accordingly. Dr. Rudert sees patients from all over the United States for second opinion consults on a variety of gastrointestinal disorders. Committed to educating the public, patients and physicians about this commonly missed disorder, Dr. Rudert lectures throughout the United States and Canada on celiac disease. She also lectures on inflammatory bowel disease, irritable bowel syndrome, pancreatic exocrine insufficiency and small intestinal bacterial overgrowth. Dr. Rudert is Medical Advisor for the Celiac Disease Foundation, the Gluten Intolerance Group of North America and for the Gluten Free Certification Organization (GFCO). She is Medical Director for Atlanta Gluten Intolerance Group (GIG), and founder and president of the Atlanta Women’s Medical Alliance, the largest alliance of female physicians in the United States. In demand as an expert in Celiac Disease, she was the Keynote Speaker for multiple programs including the New England Celiac Conference, co-hosted with the Beth Israel Deaconess Medical Center/Harvard, and national GIG meetings. Dr. Rudert was the advising physician for the popular television series House which featured a segment concerning celiac. Dr. Rudert is a former Assistant Professor of Medicine with Emory University. Learn more about Dr. Rudert and her practice at DrCynthiaRudert.com.

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http://vegetarianmamma.com/cookbook/

www.celivites.com

www.kavitakaul.com

www.drcynthiarudert.com/

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Love that you’re including something on Paleo living and even some recipes. I think the trend is going that direction and may continue for a while. I have successfully lost 42 pounds on a loosely Paleo diet (low carb, no dairy). Keep up the great work! ~ Ron T., Chandler, AZ

My gastro doctor told me about Food Solutions at my last visit and since then, I’ve spent my eve-nings reading the past

three issues. I love them all! Thank you so much for making this available! ~ Roberta K., Des Moines, IA

So far I’m loving the magazine, but I wonder if you’ll have any articles on genetically modified foods (GMOs) and their effects on health and digestion? I’d really like to learn more on that topic and know which foods to avoid and which are OK. ~ Rachelle M., Rochester, NY

Editor’s Reply: We’re excited to welcome Chef Alain Braux to our Advisory Board as our Anti-GMO Expert. Look for Alain’s series on GMO foods beginning in our September issue.

I’m loving the summer foods, especially those for backyard barbecues! I can’t wait to see what you have in store for us for the holidays! ~ Janice R., Ashland, KY

LETTERS TO EDITOR




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World-renowned gluten-related disorders expert Dr. Alessio Fasano presents the truth about gluten and the highly popular gluten-free

diet, along with a comprehensive roadmap to a gluten-free lifestyle.

Dr. Alessio FasanoFounder and Director of the Center for Celiac Research at Massachusetts General Hospital

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“If you’re new to the gluten-free diet, this

is the first book you should buy. If you

already have a shelf full of gluten-free

books, make room for Gluten Freedom.”

Amy Ratner, Editor, Gluten-Free Living

“An engaging, comprehensive, and

easy read, Gluten Freedom is an

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Marilyn G. Geller, CEO,

Celiac Disease Foundation.

“This tremendously valuable book provides clear and understandable information about the history of gluten

sensitivity, autoimmunity in the gastrointestinal tract, and celiac disease, linked with best current knowledge

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World-renowned gluten-related disorders expert Dr. Alessio Fasano presents the truth about gluten and the highly popular gluten-free

diet, along with a comprehensive roadmap to a gluten-free lifestyle.

Dr. Alessio FasanoFounder and Director of the Center for Celiac Research at Massachusetts General Hospital

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Susie FlahertyCommunications DirectorCenter for Celiac Research

www.celiaccenter.orgPortions of proceeds of sale of book support Center for Celiac Research.

“If you’re new to the gluten-free diet, this

is the first book you should buy. If you

already have a shelf full of gluten-free

books, make room for Gluten Freedom.”

Amy Ratner, Editor, Gluten-Free Living

“An engaging, comprehensive, and

easy read, Gluten Freedom is an

excellent reference for those with

gluten-related disorders, their

caregivers, physicians, dietitians,

and the general public as well. Dr.

Alessio Fasano and Susie Flaherty

are to be congratulated for this

myth-dispelling must-have work.”

Marilyn G. Geller, CEO,

Celiac Disease Foundation.

“This tremendously valuable book provides clear and understandable information about the history of gluten

sensitivity, autoimmunity in the gastrointestinal tract, and celiac disease, linked with best current knowledge

about identification and treatment. —James M. Perrin, MD, FAAP, Professor of Pediatrics,

Harvard Medical School, MassGeneral Hospital for Children

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Gluten-Free 101:

New Rules

for Back to School

A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 3A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 3A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 3

IIf you’re the parent of a child with celiac disease or gluten sensi-tivity, you know there’s so much more to preparing for going back to school than trendy new clothes and backpacks to ensure your child’s safety when they’re away from you each day.

Before the school bell rings, use this guide to get on track at home, and in the classroom, for your child’s best year yet!

TALKING IS PERMITTED!There may be a “No Talking” rule in the classroom, but before school starts, as well as during the school year, be sure to keep the conversation about your child’s food issues open.

Talk to your childFirst, be sure you speak to your child about their health and the importance of adhering to their gluten-free diet. Remind them that it is important to be even more diligent with their gluten-free diet when they are away

at school.For younger children with celiac disease, books like Mommy, What is Celiac Disease? by Katie Chalmers, can be effective, kid-friendly tools to use as you explain exactly what celiac disease means in terms of your child’s daily life. Older children can research about a healthy gluten-free diet online with you and on their own. Websites like Kids Central from the National Foundation for Celiac Awareness and Kids Health are excellent resources for children!

Regardless of their age, be sure your celiac child knows that even if they aren’t feeling sick from eating gluten, damage to their small intes-tine is occurring and can lead to a variety of health issues. The good news to share with your children is that they can avoid those health issues as long as they adhere to their gluten-free diet.

Talk to your child’s teachers and school staff

In addition to talking to your children, be sure to communicate early and of-ten with your child’s teachers, in-class aides, other school staff, the cafeteria manager, school nurse and principal to be sure everyone has a clear under-standing of your child’s needs in terms of avoiding gluten.

It is also helpful for both school staff, as well as your child, to desig-nate a “go-to” person at school that your child can turn to when in doubt about a food or other gluten-related situation.

Talk to other parentsWhile you want to discuss your child’s situation with them and with the school staff before the school year be-gins, as the year gets going you may want to share with parents of other children your child befriends. After all, it won’t be long until birthday par-ty invitations and afterschool activi-ties begin to crop up. When they do, be sure to connect with the parents of your child’s friends and classmates,


as appropriate, to share about your child’s need to avoid gluten and why that is so critical to your child’s health. Most parents are understanding and want to help keep other children safe. By beginning such a dialogue and keeping it open, you are building an excellent support team for your child when they are away from home.

NO SHARING!Sharing markers and notebook paper is just fine, but when it comes to food, sharing is definitely not caring for a child who must be on a glu-ten-free diet.

Let your kids know that you under-stand trading snacks or lunches with friends at school may be fun, but the aftermath of their consuming foods with gluten is damaging for their body.

Getting children to help plan their lunches and snacks and taking foods they really enjoy eating will help discourage sharing. These days, due to food allergy risks, many schools do not permit sharing food.

NO CHEATING!We all know cheating on exams is a

no-no, but how about cheating on the gluten-free diet? Even if you have the most honest kid in the class, this is an important discus-sion, especially in the middle and high school years when peer pressure to fit it and be “just like everyone else” can cause kids to be tempted to eat what everyone else is enjoying.

With older children, reminding them exactly how gluten damages the body in those with celiac disease and how this can have widespread negative effects on their health can be effective.

Providing foods your child enjoys that resemble the foods their friends are eating can help, too. This may mean bending the “junk food” rule a bit and sending mainstream chips or similar snacks that are naturally gluten-free on occasion. A little can go a long way with this age group when it comes to fitting in.

Just like with younger children, get older kids involved with lunch plan-ning to be sure you’re sending foods they will eat.

GET A PLAN!If your child has celiac disease, you

may want to consider a 504 plan for school. A 504 plan is document that details your child’s condition and the special accommodations and modifica-tions needed by your child’s teachers and other school staff to help protect the child from associated risks while at school.

In order to implement a 504 plan for your child’s celiac disease, you will first need to provide your child’s school with proof of your child’s diagnosis. The National Foundation for Celiac Disease has an excellent resource, the “504 Roadmap”, for parents interested in learning more about implementing a 504 plan for their child with celiac disease.

While education for celiac disease or any food-related health issue, begins at home, clearly, it extends into all aspects of your child’s life – from school to af-terschool activities to social situations. Keeping the lines of communication open and revisiting the topic of staying safe when away from home is essential to a happy, healthy school year!

Don’t miss Cross-Contamination in the Classroom on page 16 for more on avoiding gluten in school!

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GLUTEN HOT SPOTS IN THE CLASSROOMAND AVOIDING CROSS-CONTAMINATION

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FOOD IS THE FIRST THOUGHT OF MOST WHEN THE GLUTEN-FREE DIET IS MEN-TIONED. Of course, as anyone with celiac dis-ease soon learns, gluten can be almost anywhere. Sometimes, it feels like gluten is everywhere. That “anywhere” and “everywhere” is not necessarily restricted to the foods we eat.

This can be a challenge for anyone, but particu-larly for children when they are away from home. Although we think of their school classroom as a safe place for learning and fun, a child’s school environment can be filled with gluten “hot spots” and lead to frustrating cross-contamination that is difficult to pinpoint.

Here are 5 gluten hot spots to be aware of this school year, and solutions for avoiding those gluten landmines!

Note: Most experts assert gluten on the skin is not a concern because the protein cannot cross from skin into the body; however, in situations with children in particular, it makes sense to avoid gluten at all costs, especially when alternatives are available. Small hands tend to make their

way to the mouth more than we realize. Further, avoiding skin contact with gluten is critical for individuals with dermatitis herpetiformis, the skin manifestation of celiac disease. Consult your child’s health care provider and use your best judgment for your child’s unique situation.

1.�Art�Class.Certain art supplies and craft projects can present a risk of gluten contamination.

In early grades, be aware of products like Play-Doh® and Crayola Dough®, which both contain wheat.

Solution: Check out the recipe for Gluten Free Play Dough in Little Chef’s Corner, page 53).

Other modeling clays and some finger paints, like Elmer’s brand, contain wheat and/or oat ingredients.

Solution: Check the handy supplies list organized by brand at the end of the article for more on what is/is not safe for your little ones to use during art class.

Be aware of upcoming activities such as papi-er-mâché that use a flour-based medium. A conversation early in the year with the art teacher (and other teachers, as needed) is warranted and goes a long way in preventing accidental contamination for your child.

Solution: Substituting gluten-free flour for wheat flour or using thinned white glue are both acceptable alternatives to this fun crafting process.

2.�Balls�and�other�gym��equipment�in�P.E.�It may seem far-fetched, but any time a large num-ber of children engage in an activity, you can bet someone forgot to wash their hands. In the case of gluten, if lunch occurs just before P.E. class that could mean gluten on hands is transferred to gym equipment.

While the amount of gluten would likely be very small, if your child is particularly sensitive, or has dermatitis herpetiformis (the skin manifestation of celiac disease), this may be a concern.

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Solution: No one wants to be “that parent”, but when it comes to an ultra-sensitive child and food sensitivities, we may need to be. Ask the gym teacher about how often sports equipment is wiped down and discuss a possible plan to make sure equipment your child touches is wiped down before their gym class.

3.�Cafeteria.It’s not only food in the cafeteria setting that can be an issue, it is also the tables, chairs and any-thing else hands touch. Gluten residue on tables and chairs can lead to cross-contamination when a child who is gluten sensitive inadvertently touches those surfaces, then touches their own food or mouth.

Solution: Have your child or their teacher wipe down their table/chair area before lunch. Anti-bacterial wet wipes are a great option, and you can even tuck a small travel size pack into your child’s lunch box so they can quickly wipe their area before enjoying lunch.

4.�Desks�in�the�classroom.There is clearly a theme here: Small hands, many surfaces, much potential for contamination with gluten. Speak to your child’s teacher about how often the classroom surfaces are wiped down, and also inquire about the in-class hand washing habits. Many classrooms are equipped with sinks for convenient clean-up and frequent hand-washing.

Solution:�Send antibacterial wipes to school to help stock the classroom and encourage your child’s teacher to keep desks and tables in the classroom clean. Suggest a scheduled hand washing time, for example, right after lunch break and art class, to make sure any stray gluten is washed away.

5.�Electronics.With all the technology available these days, there is no shortage of high-tech gadgets in classrooms. From hand-held responders for inter-active in-lesson quizzing to keyboarding class, there are devices that present a potential risk of gluten contamination. Speaking to the teacher about how and when the devices are sanitized is a good start to determining if this is a risk for your child.

Solution: As mentioned earlier, cleaning the area/devices before your child uses them is a good idea. In the case of electronics, computers and components, be sure your child’s teacher handles this, as there could be a risk to your child when electricity is involved, and a risk to the equipment if not cleaned properly.

Bonus�tip!Don’t forget about off-campus field trips as a source of possible cross-con-tamination for your child. Send along a small travel size pack of wet wipes in their lunch box and remind them to wash their hands before eating lunch or snacks, and of course, to only eat the gluten-free lunch and snacks you send along. Check with the teacher beforehand to determine if the field trip is food-related and whether food will be served. If so, discuss the details with the teacher and plan to provide a substitute food for your child if the one served is unsafe.

Gluten-Free Supplies List by BrandThis list contains a variety of common school supplies and arts and crafts products, which, at the time of publication, were confirmed gluten-free by the respective manufacturers. Please remember to always verify the ingredients and gluten-free claims of manufacturers as ingredients may change without warning or without notice.

Crayola• Chalk• Crayons• Markers, including Color Wonder • Paints, including oil pastels, powder paint, water soluble paint, and finger paint• Model Magic® modeling material, Model Magic Fusion™, Modeling Clay, and Air-Dry Clay are gluten-free; however these products are produced on the same machinery as Crayola Dough, which does contain wheat and is NOT gluten-free. Crayola reports they clean equipment between process-ing, but the risk of cross-contamination with these products does exist.• Silly Putty®

Rose Art• RoseArt Fun Dough does contain gluten and is NOT gluten-free. Rose Art now has a gluten-free version available called Magic Fun Dough. The company notes their products are not labeled as gluten-free or made in gluten-free environments and there is the possibility that cross-contami-nation may occur.

Elmer’s• All products except finger paint• Glue sticks

Ross• All paints except finger paint• Glue sticks

Palmer• Paints

A1 8 / F O O D S O L U T I O N S M A G A Z I N E / A U G U S T I S S U E

As a father of two, I have had my share of parenting trials and tribulations. Raising children is the hardest yet most rewarding job I have had. What I have come to realize as a parent is that there is a great deal of letting go and going with the flow.

Flexibility is the secret ingredient to raising healthy children and eating well is the most important act we can do to ensure health. So how did I raise my children to eat and live well and what guidelines did I follow?In this issue, I will share my UltraKid tips and hope the wisdom I have gained from my experience as a doctor and dad inspires you to raise the healthiest family.

Change is often nerve wracking for new parents and actually for kids too. What thrills me the most about eating healthy is that change actually makes sense and is completely normal. Just as infants grow and change into toddlers, so do the seasons change, making different local foods available at different times of the year.

When spring comes I know that aspar-agus is fresh and at its peak. And after a summer of eating crisp, farm-fresh vegetables I look forward to the cooler fall weather making warm stews and cooked vegetables.

The more I noticed the cycles of nature paralleled those of humans, the easier

my experience was in knowing how to feed my kids as a new father. When ev-ery parenting book provides a different protocol, I learned to trust my intuition which took a load off my sometimes stressed-out parenting mind!

WHAT TO EAT: LOCAL, SEASONAL, AND WHOLE FOODSWhat is local, seasonal or “cool” to eat as a kid will constantly change, but the fundamentals of sound nutrition and family mealtimes are pretty much set. Fresh, whole, real and if possible, organic food is best. I often get asked by my patients what a whole food is. I answer them exactly how I taught my children:

RAISING HEALTHY EATERS

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PART 1


1. How many ingredients does the food have? There should really only be one. A whole food’s ingredient list is simply itself.2. Was the food grown in a plant or did it come from one? Real food is grown on a plant, not manufactured in one! The less processing and steps taken to transform the food is ideal.3. Can you picture what the food looked like in its natural state before you bought it? I can picture a chicken easily but chicken nuggets? Model Healthy Eating–Actions Speak Louder Than Words!

What you eat, how you eat, and why you eat what you do is really important because little people are keen observ-ers who absorb everything you do. Think of them as sponges soaking in all the details from their parents.

Eating wholesome meals is more than modeling sound nutrition; it is about fostering family unity, connectedness, ritual, and identity as a group.

Children, even more than adults, enjoy and require routine. Studies show the family who eats together, stays togeth-er. Adolescents are less prone to risky behavior, disordered eating, drug and alcohol abuse, and tend to be better socially adjusted when they have a ta-ble filled with family or community to sit at and share meals with. Instill the following in your household to ensure the best for your children, and YOU!

4Set realistic boundaries about food choices and mealtimes. Ellyn Satter is a pioneer in feeding the family and raising competent young eaters. Her most acclaimed work set the standard for the division of responsibility around mealtimes. Next time your picky eater is giving you trouble, keep this mind: You provide the what, where, and when and your child decides the if and how much.4Always provide at least one

high quality food you trust is healthy but enjoyed by your child. You are in charge of deciding what, but remem-ber, your child can decide how much or not to eat at all. It is okay if at first your child only eats a little bit of one food, he or she will eventually become hungry for change and ask to try what you are having.

4Keep in mind that it takes younger taste buds numerous times to taste something new before really deciding whether or not they like it. Be sure to offer your child a disliked food several times and in different recipes to give them an opportunity to keep trying.

4Make mealtimes pleasant, relaxed, and fun. Meals are a time to commune as a family. Engage your child in conversation and keep the energy light and positive. Stress is neither healthy nor productive for optimal digestion, absorption, and metabolism.

4Do not use food to punish, restrict, or even reward! Food is nourishing information for all the cells that make up your child’s body. Teach him or her from an early age to have a healthy relationship with food by not associating it with positive or negative reinforcement parenting. Instead, use games or something non-food related to use as a reward for good behavior.

4Know when to be the parent and enforce healthy eating. For example, holidays, birthdays, or stressful times such as when your kid is sick can make it difficult to know what boundaries to establish. When a child is sick, be a parent and keep all sugar and junk food away even if this is a struggle. When they are healthy, they will thank you and, more importantly, trust you.

4When there is a birthday or festivity, be celebratory and flexible but have a plan. For instance, on birthdays give your child a choice between two whole food-based treats and have them choose one. For example, ask your child

which meal of the day they want to be their special birthday meal. Make it clear that birthdays aren’t excuses to binge on sugar and abandon healthy eating–in fact, it is a day to honor their life and celebrate good health! If your child loves pancakes, start their day by making a healthier version such as my Soy-Nut Pancakes with Strawber-ry-Banana Sauce or make your own pancakes using lower glycemic almond flour and your child’s favorite berry. Again, kids like boundaries and some-times too many choices can overwhelm the young eater. Keep it simple…

4Other ideas include making your own birthday dessert instead of buying store-made options which usually

Children know exactly what foods to eat when we don’t sabotage their natural instincts with candy or processed and convenient junk foods.

ABOUT��MARK��

HYMAN,��MD

MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symp-toms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr.�Hyman and Functional�Medicine, visit drhyman.com.


have disease-causing ingredients. In my family we like to be creative and use tofu or avocado to make the base of a mousse or “fudge”. The special birthday person gets to decide top-pings such as cacao, shredded coconut, berries, antioxidant-rich pomegranate powder, or crunchy nuts. It’s fun to start traditions the whole family can look forward to!

4If it is a holiday and you are won-dering how to contain eating without letting the myriad holiday fare over-whelm you and your child, discuss the meaning of the holiday and make it a point to focus on the greater purpose of coming together. Involve your child in food preparation and have them menu plan, shop, and cook with you. Partic-ipating in meal preparation breeds respect for the hard work involved and is an excellent way to get your child to develop an interest in healthier eating. For example, as you decide between Spicy Roasted Squash versus Whipped Yams (recipes available in The Blood Sugar Solution) for Thanksgiving you can also teach them about selecting vitamin-rich squash or sweet potato as smart carbohydrate options. You can also discuss why only one starch is necessary before moving on to select perhaps another low glycemic carbohydrate-based side dish such as Roasted Quinoa with Kale and Almonds or Pecan Wild Rice and Goji Berry Pilaf. When you make your child a part of the festivities they proactively learn about eating well in a way that encourages bonding and fun without having to be lectured at or embarrassed later.

4Most of all trust your young child to be naturally attuned to their hunger and satiety levels. When a child is pro-vided real, whole foods, unadulterated with sugar, poor quality fats, toxic addi-tives, and food dyes their body knows exactly what to eat and how much. They will eat just what their growing body needs when provided this high quality diet that their DNA evolved from. Over a few days, or even a week in certain cases, children will eat every type of food and receive proper nutrition if we do our part as parents. They know exactly what foods to eat when we don’t sabotage their natural instincts with candy or processed and convenient junk foods! Remember, adults aren’t the only ones whose brain can become hijacked by sugar, salt, and fat!

HOW CAN YOU INTEGRATE HEALTHY EATING INTO YOUR FAMILY’S LIFESTYLE?Often, I find that parents have the best intentions but not the easiest sched-ules or food literacy to make changes. Follow these tips the next time you feel inspired to get your family on the UltraWellness track!

4Your time away from your family is spent working so you can provide for them. Look at your hard-earned paycheck and consider the effect that associating your earnings with your time can have in making better choices when you go food shopping. It makes more sense to spend your money on healthy foods for your family than to throw your paycheck away in empty

calories that make them sick.

4Think about the power food has on your body and mind as well as your child’s. What do you want food to do for you and your family? Give you energy? Make you a productive member of society? Help you look and feel your best? You can journal with your child about your family’s nutrition and health goals. Make sure there is no judgment and allow your child to dream as big as they wish.

4Remember, start slowly and take small, baby steps towards these goals. Change takes time, focus, persever-ance, and support. Your family will be more successful if everyone is on the same page so try to be inclusive of everyone’s needs and wants.

4Of course, the key to change is to find inspiration, not just motivation. Why put off what you can do today for tomorrow? In other words, most peo-ple wait until a crisis occurs to make changes. If you can find inspiration together or as individuals supportive of one another, then this energy tends to sustain short-term goals and transform them into life-long lifestyles!

Now that I have your attention on feeding your family, are you curious to know what foods are best to provide children throughout their lifecycle? In the next issue I will share how I helped nourish my children from the earliest days in their mother’s womb, to provid-ing nutrition as they became newborn infants and even through growing into young toddlers and early adulthood.

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www.drhyman.com

www.10daydetox.com/successfuldetox/


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WHERE HAVE ALL THE CRUCIFEROUS VEGGIES GONE?

By Christopher Clark

IIf there’s one thing everyone in the highly compartmentalized field of nu-trition agrees upon, it’s the health ben-efits of cruciferous vegetables. When I say everyone, it’s no exaggeration. The vegan community agrees with the Paleo community. The low-fat crowd agrees with the low-carb crowd. Even the US government and the American Cancer Society are decidedly on board. Why then are cruciferous vegetables nowhere to be seen on the list of Amer-ica’s most consumed vegetables?

Before we go any further, let’s define our terms. Cruciferous vegetables are members of the brassica genus and include the following:

The numbers after each vegetable indi-cate per capita annual US consumption in pounds. In general, US vegetable consumption is disturbingly low, but especially with respect to cruciferous vegetables. On average, we eat only four pounds of broccoli for an entire year, three pound of cabbage, and a pittance of the rest. Really?

The graph below shows the top seven consumed “vegetables” in the US. Never mind that tomatoes are fruit and sweet corn is grain. Never mind that iceberg lettuce is little more than water and fiber. The real story here is the conspicuous absence of cruciferous vegetables.

The US, and indeed the entire world, is plagued by obesity, a problem that con-tinues to escalate. A recent study pub-lished by The Lancet found that more obese people live in the US than in any other nation, including China, which has quadruple the population. Roughly one third of US adults are obese, which means unhealthy foods are displacing nutritional powerhouses, like crucifer-ous vegetables. The obesity problem is multifaceted and complex, and there are no simple solutions, but as we be-come more serious about health, both nationally and individually, cruciferous vegetables should feature more promi-nently on our plates.

Cruciferous vegetables are exception-ally rich in vitamin A carotenoids, vitamin C, folic acid, and fiber. They also contain glucosinolates, unique sul-fur-containing compounds from which they derive their pungent aromas and bitter tastes. Glucosinolates break

down into various biologically active compounds, including indoles and iso-thiocyanates, which many researchers believe inhibit cancer. These com-pounds are thought to help the body eliminate carcinogens before they can damage DNA. The National Cancer Institute is cautious about calling cru-ciferous vegetables anti-carcinogenic, but they do say that higher vegetable consumption “in general may protect against some diseases, including some types of cancer.”

What’s the best way to cook crucifer-ous vegetables? In general, steaming is best. Glucosinolates are water-soluble, which means they can leach during cooking. A 2007 study demonstrated significant glucosinolate losses for boiled cruciferous vegetables, but not for steamed or stir-fried. Most of the losses for the boiled vegetables could be detected in the cooking water. I’m most fond of steaming cruciferous veg-etables and tossing them with olive oil or butter, post-cooking. I also typically add a squeeze of lemon, salt and pep-per, and sometimes a pinch of cumin.

Unlike most cruciferous vegetables, cauliflower lends itself nicely to oven roasting. Check out my Curry Roasted Cauliflower recipe on page 35.

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•Arugula�(n/a) •Collard greens, 0.10

•Bok choy (n/a) •Kale, 0.05

•Broccoli, 4.09 •Kohlrabi (n/a)

•Brussels sprouts, 0.22 •Mustard greens, 0.08

•Cabbage, 3.32 •Radish, 0.14

•Cauliflower, 0.44 •Rutabaga (n/a)

•Chinese cabbage (n/a) •Turnip (n/a)

SOURCE:�USDA, ECONOMIC RESEARCH SERVICE, LOSS-ADJUSTED FOOD AVAILABILITY DATA.

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WHAT’S SO GREAT ABOUT

GRAPES?

WWITH BERRIES GALORE THIS TIME OF YEAR, GRAPES CAN GET OVERLOOKED IN THE PRODUCE DEPARTMENT, BUT THEY SHOULDN’T! These sweet orbs are the perfect summertime snack, either chilled or frozen, and they are a power-house of nutrition! Check out What’s So Great about Grapes…

1.�Antioxidants��There are hundreds of antioxidants in grapes, ranging from the familiar (vitamin C and beta- carotene) to the less well known (stilbenes like resveratrol, found in the skin of grapes as well as in blueberries and cranberries). Research has even identified the hormone melatonin in grapes.

Powerful antioxidants are more highly concen-trated in the skin and seeds of grapes, with lower concentrations in the juicy flesh. This is one reason grape seed extracts and oil have become so popular in recent years.

The antioxidant powers of grapes have been shown through research to help combat free radi-cal damage to cells, reducing oxidative stress.

Some research suggests eating whole grapes is nearly as beneficial as consuming grape juice or wine, with the added benefit of dietary fiber in whole grapes (skin on).

2.�Anti-inflammatory�PropertiesStudies like those conducted by E. Mitchell Seymour, Ph.D. and his team, of the University of Michigan Health System, indicate regular consumption of grapes lowers levels of pro-inflam-matory compounds in the body and may protect against metabolic syndrome.

Note: Metabolic syndrome is the name for a group of risk factors that raises the risk of heart disease and other health problems, such as diabetes and stroke. ~ U.S. Department of Health & Human Services, National Heart, Lung and Blood Institute.

3.�Blood�Sugar�Balance��Grapes are considered a low glycemic food, with glycemic index (GI) values ranging between 43 and 53, depending upon the particular grape variety.

Research published in The Journal of Nutrition in 2009 indicates plant compounds in grapes, such as resveratrol, quercetin, catechins and anthocya-nins may even provide benefits to type 2 diabetics in terms of reducing hyperglycemia (high blood glucose) and improving the function of vital β-cells in the pancreas.

4.�Brain�BoosterStudies on grapes and brain function have been limited to grape juice. So far research indicates improvements in both cognition and memory occurring with daily consumption of red or purple grape juice (like Concord) over a period of months. Grape juice consumption also shows promising ef-fects in elderly individuals with mild memory loss.

5.�Cancer�HighterIt is the rich antioxidant profile of this sweet fruit that proves responsible for its multitude of health benefits and that is no different when it comes to the cancer fighting power of grapes.

Two key factors shown to increase cancer risk in general are free radical damage (oxidative stress)

and inflammation in the body. Grapes have a rich supply of compounds that reduce both.

In particular, research on the role of grapes in reducing cancer risk has focused on breast, colon and prostate cancers, with indicators that dark (red, black, purple) grape varieties pack the biggest cancer fighting punch. This is due to the specific compounds that contribute to the dark color of those varieties.

In colon cancer, the fiber factor of eating whole grapes also plays a significant role.

6.�Heart�Health��After more than two decades of hearing a low-fat, low-cholesterol diet was the key to heart health, the news that inflammation is really the primary cause of cardiac disease turned the medical community upside down.

While news of reducing inflammation to reduce the risk of cardiac disease came as a surprise, more and more research supporting this claim has evolved. A primary research focus is on certain antioxidants and anti-inflammatory com-pounds in foods like grapes.

As with many of grapes’ other benefits, scientists look at compounds in grapes shown to reduce oxidative stress and inflammation as key factors in this fruit’s ability to reduce the risk of cardiac disease.

From improved blood pressure readings to reduced LDL (“bad”) cholesterol, and many other cardiovascular benefits, grapes are definitely a heart smart food.

| N U T R I T I O N | G E T F R E S H !


5 FACTS FOR FAST (SAFE!) WEIGHT LOSS

| N U T R I T I O N | H U R R Y U P H E A L T H Y

Fact�#1:��Eggs�for�breakfast�lead�to�fat�loss.One egg contains approximately 6 grams of protein and 5 grams of fat, both essential mac-ronutrients our bodies need. The combination of fat and protein makes eggs high in satiety, meaning they keep us feeling full longer. Starting off the day feeling full and satisfied means we’re less likely to take that mid-morning stroll to the vending machine, and research shows we also eat less throughout the day.

If you’re concerned about cholesterol levels and cardiac health, not to worry. Research indicates eggs are not a culprit in healthy individuals when it comes to increasing “bad” cholesterol. In fact, eggs contain compounds responsible for a multi-tude of health benefits that are hard to beat!

One egg contains the following recommended daily allowance (RDA) for key vitamins and minerals:Vitamin A, 5% Vitamin D, 11%Vitamin B6, 5%Vitamin B12, 10%Calcium, 2%Iron, 3%Magnesium, 1%Selenium, 28%

Fact�#2:�Controlling�carbs�leads��to�effortless�weight�loss.While carbohydrates are an essential macronutri-ent our bodies need, many of us consume far too many of the wrong type of carbs, which can lead to weight gain.

Cutting out simple carbohydrate foods like calorie-laden, non-nutritive sugary beverages, pastries and “junk” foods and replacing those with complex carb foods like fruits, vegetables and gluten-free whole grains can lead to near immediate weight loss from the calorie cut alone. And that doesn’t mean a zero-carb diet is in or-der. Most health professionals agree that getting 100-150 grams of complex carbohydrates per day is healthy for the average adult.

Fact�#3:�Protein�means�weight�loss�power!It is well-established in nutrition research that protein boosts metabolism, balances blood sugar and keeps us feeling full for a long time after consuming it. That is, in part, because protein takes longer time and more calories to digest than other macronutrients. Those factors make protein an essential part of a weight loss and maintenance program.

While meat may be the first food to come to mind when we think of increasing protein intake, eggs, fish and even non-animal sources of protein are

excellent choices. Plant foods like quinoa and amaranth contain a significant amount of protein per serving and make a versatile gluten-free choice!

Fact�#4:�Veg�out�to�lose.No, we’re not talking about crashing in front of the TV. Veg’ing out to lose weight means adding lots of nutritious vegetables to your diet. Vegeta-bles tend to have a high water content, are high in fiber and are less calorie-dense than other foods, making them perfect weight loss tools.This is especially helpful for those who like a large quantity of food at meal time. Vegetables allow you to eat more while consuming less calories than other foods. Try to make a variety of veggies the mainstay of your meals, with a smaller amount of protein and carbohydrates for macronutrient balance and weight loss success.

Fact�#5:�Snooze�to�lose.��Poor quality, or lack of, sleep is one of the most significant (and most overlooked!) factors in obesity.

Without enough sleep, hunger regulating hor-mones in the body become out of control, which leads to increased appetite and strong cravings, often for sugary foods with little nutrient value.

To keep metabolic hormones in check, aim for 7 to 8 hours of quality sleep each night and keep to that schedule every night if possible. If you do slip up and skimp on sleep one night, be sure to allow your body time to sleep in and recover the next day.


THE GLUTEN-FREE LUNCH BOX FROM HOMETips & ideas for making lunch the best meal of the day!By Chef Alain Braux


Have you noticed? In some schools, it’s “cool” to bring your lunch and in oth-ers, it’s not. Dealing with the lunches the school provides is bad enough for kids with no food allergies but if your kid is allergic to gluten or has celiac, it’s even worse. Most school districts provide menus in advance, so you can choose days that are safe for your kid but there is always a chance for cross contamination. What can you do as the mom of a GF kid? HOME-MADE LUNCH BOXSome schools will allow special excep-tions when provided a doctor’s certifi-cate proving that your child is allergic to gluten and has to follow a special diet prepared in a GF-safe environ-ment, your home. While preparing your kid’s lunch, please keep in mind that, typically, younger children enjoy car-rying a lunch box filled with a variety of bite-size yummy foods while older children prefer to “brown bag it” with a GF sandwich, veggies, and a fruit.

Here are a few ideas on how to make your kid’s lunch box not only glu-ten-free but also fun and healthy.

4Enlist your child’s help in packing the lunch box or bag lunch. If your child helps choose and prepare his/her food, not only it gives you a chance to educate him/her on what’s good for him/her, it also makes it more likely he/she will eat it.

4To save time in the morning, pre-pare as much of the lunch as possible the night before. Sandwich spreads can be made ahead of time. GF sliced meat or cheese (real cheese, not “cheese food” or “cheese products”) sandwich-es can be made at night and wrapped up tight in waxed paper. Wrap lettuce leaves and tomato slices separately so they won’t wilt. Your child can add them right before he/she eats the sandwich.

4Another idea is to wrap his favorite sandwich spread in cabbage, spinach, or romaine lettuce leaves. Use a tooth-pick to hold the green “wrap” together. Or stuff green/red peppers or potato skins with fun sandwich “stuffing”.4If you kid is not allergic to dairy, add a couple of cheese balls made from real cheese. Serve with nut crackers or cel-ery sticks. Add a plastic knife to make it easier to eat.

5If your kid is not allergic to nuts, use a natural nut butter made from organic nuts only (almond, cashew, peanut) and sea salt, Make sure it does not contain added sugar, HFCS (high fructose corn syrup) or hydrogenated vegetable oils. Some health food stores will allow you to grind your own nut butter fresh. Spread on nuts or rice crackers. Top with a dab of all-fruit preserves (no sugar added).

4Slice an apple in half and remove the core. Fill the gap with nut butter and top with a few raisins, cranberries or banana slices. Wrap each half tightly in plastic wrap.

4Spread organic pizza sauce on toast-ed GF bread slices or corn tortillas. Add sliced veggies. Top with real cheese. Place under broiler until cheese melts. Wrap in wax paper. Refrigerate until next day.

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4Hot dishes like homemade GF macaroni and cheese, stew, chili, or homemade soup may be packed in a wide mouth thermos. Add nut or rice crackers on the side and recyclable utensils. You can find utensils made of recycled corn nowadays.

5Top taco shells with refried beans and real cheese. Toast and wrap the next morning.

4Pack cold foods like unsweetened apple sauce, fresh fruit salad with a squeeze of lemon (so fruits don’t turn brown), cottage cheese and homemade gelatin salad (use agar gel if you are vegetarian) in small plastic containers with tight lids and add to lunch box.

5Place plain organic yogurt in a small container, add his/her favorite fruit preserves and close with a tight lid. This way you control the quality and sugar amount in that yogurt. Add recyclable spoon.

4Most schools now provide a mi-crowave oven. Place a piece of meat, like oven-roasted chicken, a couple of homemade meatballs, or a slice of meatloaf. Reheat in oven. Add a few nut or rice crackers and Voila!

4Prepared egg dishes: deviled eggs, scrambled eggs with favorite toppings, omelet or oven-baked Spanish torta with veggies are other great ideas. These are great cold or hot.

5Include a piece of whole fresh fruit with their own wrapping - banana, apple, kiwi, pear, peach, orange or man-darin, or grapes. Or cut fruits cubes like pineapple, mango or papaya and place in a plastic container with lid. Add recyclable fork.

4Unprocessed raw nuts and seeds are good protein source additions.

4For a touch of sweetness, add GF chocolate chips or candied fruits: dates, figs, apricots, ginger, mango (my per-sonal favorite), papaya and more.

5Add a small bag of homemade air-popped or microwaved popcorn (made from only organic popcorn kernels and sea salt).

5Include baby carrots, cherry toma-toes, or other cut-up fresh vegetables. Add a cup (with lid) of natural nut butter or a vegetable dip.

4Drinks: To keep your kid hydrated, the best choice is a bottle or two of good quality water. If your kid needs a little sparkling sweetness, I like to mix half of 100% fruit juice (no added sug-ar) with half of sparkling water (Perrier, San Pellegrino, etc.) to make a low-sug-ar natural soda. It’s very refreshing and it limits the amount of added sweeten-er in your kids drink. No sodas please. They are loaded with sugar (up to 6 teaspoons per drink), or even worse, artificial sugar.

A Votre Santé – To Your Health. These ideas, recipes and more can be found in Chef Alain’s book: Living Gluten and Dairy-Free with French Gourmet Food.

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www.alainbraux.com/mybooks/living-gluten-and-dairy-free-with-french-gourmet-food-a-practical-guide

www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X/ref=sr_1_1?s=books&ie=UTF8&qid=1399818753&sr=1-1&keywords=grain+brain

W3 0 / F O O D S O L U T I O N S M A G A Z I N E / A U G U S T I S S U E

With school back in session, it’s important to send the kids off with a healthy breakfast for energy and nutrition, and to get their brains in gear each morning. This info applies to adults, too, so this is a great time to practice what we preach by making time for a healthy family breakfast each day!

Dozens of research studies confirm the importance of breakfast each day when it comes to overall health and well-ness, and how breakfast is particularly

important for children’s developing brains.

In fact, eating breakfast consistently is associated with better overall nutrition, healthier weight and improved brain function on memory tasks in children. Studies also show kids who chow down before school each day have better overall grades and even a better atten-dance record!

Of course, everyone’s short on time in the morning, at least on occasion, but

that doesn’t mean there’s no time for a healthy breakfast.

Opt for easy-to-prepare foods rich in protein and complex carbohydrates that are shown to sustain us longer and allow for a steady release of energy throughout the morning.

Try foods like eggs, gluten-free whole grain low-sugar cereal, low-sugar yogurt with fruit or a low-sugar fruit and veggie smoothie for breakfast on the go.

BREAKFAST FOR YOUR BRAIN

| N U T R I T I O N | H E A L T H Y M I N D

www.CaliforniaAvocadosDirect.com

| F O O D |


This month the focus is on fast and nutritious food that fits an even busier schedule. With school back in session

and free time at a minimum, we need healthy meals on the table – or in the lunch box – quick!

From hearty breakfast recipes to vegetable-based weeknight meals, our chefs have you covered with family-pleasing

dishes you can have on the table in no time.

If your crew prefers some meat or poultry on the plate, no problem! Take that week of vegetarian meals and add in your choice of ani-mal protein to please every palate. The menu plan can be used as a guide for countless meals when you substitute other fruits and veggies for those listed to make each meal your family’s favorite!

We even have desserts you can feel good about serving your fam-ily. Our healthy versions of ice cream and cookies may have your kids thinking you’re giving in, but you’ll know you’re helping them

power up with wholesome, naturally gluten-free ingredients!

Remember to continue to take advantage of summer’s finest produce by shopping farmers markets and local produce

stands to stretch your family food budget, too!

Recipes

| F O O D | S O Y - N U T P A N C A K E S


PANCAKESSOY-NUT WITH STRAWBERRY-BANANA SAUCE RECIPE

By Mark Hyman, MD

I N G R E D I E N T S :1 small banana 2 cups fresh strawberries, frozen un-sweetened, thawed, with juice1 teaspoon honey½ cup drained silken tofu½ cup plain soy milk2 Tablespoons ground flaxseed3⁄4 cup almond flour1⁄2 cup soy flour2 teaspoons baking powder1 pinch kosher salt1 teaspoon vanilla extract1 whole omega 3 egg1 Tablespoon grapeseed oil for griddle

Yield: 3 Pancakes (3 Servings)

You can add fresh fruit to the batter and try whipped natural nut butter with a touch of honey in it as a topping.

D I R E C T I O N S :In a blender, combine the banana, strawber-ries, and honey. Puree for 5 to 10 seconds for a chunky sauce. Set aside sauce in a small bowl.

Without washing the blender, combine the tofu, soy milk, flaxseed, almond and soy flours, baking powder, salt, vanilla, and egg, and mix until smooth.

Preheat a griddle to 400 degrees and lightly brush with grapeseed oil. Pour approximately 1⁄4 cup batter directly from the blender onto the griddle for each pancake.

Cook pancakes until bubbles form on the surface and burst, about 4 minutes. Turn pan-cakes over and cook about 2 more minutes, until cooked through. Serve 3 pancakes per person with 1⁄2 cup of sauce.

Nutritional Analysis Per 3-pancake serving: 221 Calories, 14 g Fat, 1.7 g Sat, 53 mg Chol, 5 g Fiber, 14 g Protein, 17 g Carb, 79 mg Sodium

Per 1⁄2 cup sauce: 66 Calories, 0 g Fat, 0 g Sat, 0 mg Cholesterol, 3 g Fiber, 1 g Protein, 17 g Carb, 3 mg Sodium

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COOKIESNOT PEANUT BUTTER AFTERSCHOOL

I N G R E D I E N T S :1 cup sunflower seed butter, no added sugar1 cup granulated sugar (plus a little extra for dipping the fork when cross-hatching the cookies before baking)1 egg, room temperature½ cup allergen-free chocolate pieces, optional

Makes�about: 1 ½ dozen cookies

These old fashioned cookies are familiar to most of us, but off limits to those with a peanut allergy. Now, you can once again fill the cookie jar with these incredibly simple 3-ingredient treats! Feel free to add in your favorite allergen-free chocolate pieces, too, for a favorite flavor combo.

D I R E C T I O N S :Preheat the oven to 350F and line a baking sheet with parch-ment paper or grease lightly.

Combine all ingredients until the batter is smooth.

Scoop batter with a 1-inch cookie scoop and space 2 inches apart on prepared pan.

Use a fork dipped in granulat-ed sugar to make cross-hatch marks on each cookie in oppo-site directions.

Bake 10-12 minutes, until the edges begin to turn golden brown. Remove the pan from the oven and cool on the pan.

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| F O O D | N O T P E A N U T B U T T E R A F T E R S C H O O L C O O K I E S


| F O O D | C U R R Y R O A S T E D C A U L I F L O W E R

CAULIFLOWERCURRY ROASTED

By Christopher Clark

I N G R E D I E N T S :1 medium cauliflower2 tablespoons coconut oil½ inch ginger (finely chopped)1 or 2 cloves garlic (pressed)1 tablespoon curry powder2 pinches sea saltFreshly milled black pepperFresh parsley (finely chopped, for garnish)

Yield:�Serves 3 to 4 peopleActive�Time: 5 to 10 minutesCooking�Time: 20 minutes

D I R E C T I O N S :Peel the ginger and chop finely. Use a garlic press to process the garlic or chop finely.

Put the coconut oil in a bowl and add the ginger and garlic as shown in Quadrant 1 of the photo.

Wash the cauliflower and cut or break into bite-size pieces as shown in Quadrant 2.

Put the cauliflower pieces in a bowl and sprinkle with curry powder, salt, and pepper. Mix well as shown in Quadrant 3.

Add the coconut mixture to the cauliflower and mix well again.

Line a baking sheet with parchment paper (optional) and arrange the cauliflower pieces in a single layer as shown in Quadrant 4.

Bake at 350°F for 15 to 20 minutes or until the cauliflower becomes lightly browned.

Transfer to a serving bowl and sprinkle with freshly chopped parsley.

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POTATOESCAULIFLOWER MASHED PSEUDO

By Mark Hyman, MD

I N G R E D I E N T S :1 Tablespoon extra virgin olive oil1 medium head cauliflower, cut into large florets, stem sliced in half1 medium apple, peeled and cored, chopped1 medium yellow onion, chopped2 teaspoons curry powder1 pinch sea salt1 pinch freshly ground black pepper1 cup water

Yield: 3 ServingsPrep: 10 minutesCook: 25 minutesReady�In:�35 minutes

You will never miss mashed potatoes once you try this yummy cauliflower substitute. And you get all of the healthful benefits of the vegetables, spices, and flavors in this dish.

For more healthy recipes from Dr. Hyman, click here.

D I R E C T I O N S :Heat the oil in a large cast-iron pan over medium heat. When the oil is shimmering, add the cauliflower, apple, onion, and curry powder. Season to taste with salt and black pepper and mix well until the cauliflower is coated in the oil and spices. Cook, stirring frequently, for 8 minutes.

Turn the heat down to low and add the water. Cover and cook until the cauliflower is completely tender, 10–15 minutes.

Transfer the contents of the pan to a food processor and pulse the cauliflower mixture until it is creamy but thick, similar to the consistency of mashed potatoes. Add a lit-tle more water if necessary, but be careful or you’ll wind up with cauliflower soup.

Check for seasoning and add more salt or pepper if nec-essary. Any leftover mashed cauliflower can be stored in the refrigerator for up to 4 days.

Nutritional Analysis : per Serving (1 cup): calories 215, fat 11 g, saturated fat 2 g, cholesterol 147 mg, fiber 7 g, protein 20 g, carbohydrate 13 g, sodium 226 mg

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| F O O D | C A U L I F L O W E R M A S H E D P S E U D O P O T A T O E S


POTATOESCAULIFLOWER MASHED PSEUDO

| F O O D | C H O C O L A T E A N D O R A N G E B R I O C H E

BRIOCHECHOCOLATE AND ORANGE

IN FRENCH OVEN POTBy Chef Alain Braux

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I N G R E D I E N T S :2 ounces water, warm2 teaspoons turbinado sugar2 teaspoons instant baker’s yeast2 ounces rice milk, warm2 ounces olive oil8 ounces eggs (around 4)1 pound 2 ounces brown rice flour4 ounces turbinado sugar½ teaspoon sea salt¼ teaspoon xanthan gumZest of 2 oranges4 ounces bittersweet chocolate chips

Yield: One 2 lb loaf in a French oven pot (also known as a Dutch oven) or bread panOven�Temp:�350FThis�recipe�is�gluten�and�casein�free.

This is a variation on an old brioche recipe I used to make for the Hotel du Pilon in the Alps in my youth.

For more of Chef Alain’s recipes, see his book, Living Gluten and Dairy-Free with French Gourmet Food.


D I R E C T I O N S :Place a small glass or ceramic bowl on top of an electron-ic scale. Weigh the warm water, sugar and yeast. Mix well with a hand whisk. Cover. Place in a warm place. Let sit for about 15 minutes until your yeast becomes active and starts foaming.

Weigh the wet ingredients in a large measuring cup: warm rice milk (or water), oil, and eggs. Mix together.

Weigh the dry ingredients in your mixer’s bowl: brown rice flour, sugar, gum, and orange zest. Start mixing with the paddle attachment at low speed. Pour in your wet ingredients and mix until your dough reaches the “ear lobe” consistency. Scrape the sides of your bowl. Add chocolate chips and mix on low speed for another min-ute. Do not overmix.

Line a 2 pounds baking pan with aluminum foil, folding the excess foil over the edges. Cut off the foil at a one inch overhang. Spray with olive oil.

Place dough gently into the pan. Cover with a clean towel and let rise in a warm area for about 45 minutes, or until it has risen about 50 percent. Meanwhile, preheat your oven to 350F.

Bake on the middle rack for about 45-50 minutes or when a knife’s blade comes out clean. Cool for a few minutes. Take out of the pan. Allow cooling on a grid.

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| F O O D | N I Ç O I S E S A L A D

By Chef Alain BrauxNIÇOISE SALAD


I N G R E D I E N T S :1 head of fresh lettuce or your favorite garden salad8 heirloom tomatoes, firm and not too ripe½ pound of new small potatoes or small red potatoes4 ounces haricots verts or green beans (about ¾ cup)2 small artichokes, peeled and sliced or 1 can artichoke hearts (optional)1 colorful pepper (green, red, yellow)8 ounces canned tuna pieces in water1 celery branch with leaves2 green onions or 2 shallots

T O D E C O R AT E : 6 eggs, hard-boiled2 ounces small black olives Niçoises (about 1/3 cup)8 anchovies filets in olive oil, patted dry

R E D W I N E V I N A I G R E T T E : 8 Tablespoons extra virgin olive oil2 Tablespoons red wine vinegar½ teaspoon sea salt¼ teaspoon freshly ground black pepper

These recipes and more can be found in my book: Living Gluten and Dairy-Free with French Gourmet Food.

| F O O D | N I Ç O I S E S A L A D

Here’s another classic from my hometown, Nice. Also called “la salade du soleil” (salad of the sun) in our region. It is loaded with fresh produce bought from the daily neighborhood open market or picked fresh from the garden. This salad will evolve with the seasons. It will be slightly different in Spring than in Summer. I will give you a modern version. Have fun and be proud of your own version. Needless to say, this is a whole meal to be enjoyed with family and friends.

Servings: 4Prep�Time:�40 min.This�recipe�is�gluten�and�casein�free.

D I R E C T I O N S :Cut the salad leaves from the core, wash and drain properly.

Wash the tomatoes; cut them in 8 parts, do not slice them (it looks prettier and you won’t have tomato seeds all over the salad). Sprinkle them with sea salt and let sit in your refrigerator.

Hard-boil the eggs; cool and peel them and cut them in quarters.

Cook the potatoes until tender but not too soft. Drain, cool and set aside. Cut in halves or quarters.

Steam your haricots verts for 5 minutes or until al dente. Drain, cool, set aside. Cut in 2 inch pieces.

Peel and mince the green onions or shallots.

Place the anchovy fillets between two paper towels to pat them dry.

Wash the pepper; cut the top off; take the seeds out and slice thin.

Wash the celery and cut into small dice.

If you wish to use fresh artichokes, pull the outer leaves out and with a small knife, cut out the outer part to expose the heart. Rub with a half fresh lemon all over to keep it from darkening. Slice thin and reserve. Or drain canned artichoke hearts.

Using a large deep platter or salad bowl, place the salad leaves at the bottom; add a layer of tomatoes, a few potato halves, a few cut haricots verts, a few slices of artichoke (optional), a couple of slices of colorful pepper, tuna pieces, a couple of pinches of diced celery and green onion slices.

Repeat this operation until you run out of ingredients.

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12A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 9

PEACHESGRILLED BALSAMIC ROSEMARY

I N G R E D I E N T S :4 peaches1 Tablespoon fresh chopped rosemary2 Tablespoons melted ghee or coconut oil2 teaspoons sea salt4 Tablespoons fig balsamic vinegar¼ cup goat cheese crumbles12 baby figs (optional)

Recipe�Yields: 4 servingsActive�Time:�10 minutesCook�Time:�10 minutes

If you are a fan of peaches, then you are going to love this grilled version. The peaches are combined with fig balsamic vinegar, rosemary and creamy luscious goat cheese crumbles to bring you a scrumptious flavor combina-tion. This recipe is the perfect addition to the remaining backyard barbeques this summer!

| F O O D | G R I L L E D B A L S A M I C R O S E M A R Y P E A C H E S


WITH FIGS AND GOAT CHEESE CRUMBLES By Chef Lisi Parsons

D I R E C T I O N S :Preheat grill to medium heat.

Cut peaches in half and re-move pits.

Brush cut side of peaches with melted ghee or coconut oil and sprinkle with chopped rosemary.

Grill peaches until they are slightly tender and have nice grill marks.

Remove peaches from grill, place on serving plate and drizzle with balsamic vinegar, sprinkle on sea salt and goat cheese.

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PEACHES| F O O D | C H O C O L A T E C O V E R E D C O C O N U T I C E C R E A M

By Chef Lisi Parsons

I N G R E D I E N T S :1 ½ cups canned coconut milk½ cup desiccated unsweetened coconut½ cup melted gluten-free chocolate chips (optional)

Recipe�Yields:�4 ice cream barsActive�Time:�10 minutes

Here is a delicious creamy dairy-free ice cream treat that parents and children can enjoy together. This healthy ice cream can be served coated with or without chocolate. But, you will want to make two batches of these ice cream bars because your children are going to gob-ble them up! A great afterschool snack or after dinner treat!


D I R E C T I O N S :Mix coconut milk and desiccated coconut together in a blender.

Pour mixture equally into Popsicle molds.

Freeze 3-4 hours.

If you choose to coat with chocolate, simply melt chocolate chips per package directions and then spoon onto each ice cream bar. For a fun way to get children involved, allow them to sprinkle on their favorite topping.

Note: Ice cream pops, with or without chocolate, will store in freezer for two weeks.

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COCONUTCHOCOLATE COVERED

ICE CREAM

COOKIES PLANTAIN CHOCOLATE CHIP

I N G R E D I E N T S :2 large yellow plantains1 teaspoon grain-free baking powder2 whole eggs¾ cup coconut flour1 teaspoon pure vanilla extract½ cup desiccated unsweetened coconut2 Tablespoons honey or pure maple syrup2 Tablespoons gluten-free chocolate chips

Recipe�Yields:�20 cookiesActive�Time:�15 minutesCook�Time:�20 minutes

These decadent plantain chocolate chip cookies are the perfect healthy after school snack. Serve these to your children with a glass of your favorite milk and dinner will not be spoiled. These are made with only natural ingredients and zero refined sugar, they are soon to become your favorite mouth-watering cookie recipe.

| F O O D | P L A N T A I N C H O C O L A T E C H I P C O O K I E S



D I R E C T I O N S :Preheat oven to 375F.

Place plantains in a food processor or blender and mix until no chunks remain

Add remaining ingredients except chocolate chips and blend until all ingredients are mixed well.

Gently mix in chocolate chips by hand.

Drop by tablespoon full onto a baking sheet, preferably a sheet lined with parchment paper.

Bake for 20 minutes.

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COOKIES | F O O D | W A T E R M E L O N G R A N I T A


I N G R E D I E N T S :1 small watermelon

Recipe�Yields:�4 servingsActive�Time:�30 minutes

This refreshing Watermelon Granita may be the perfect afterschool snack! It is easy enough to make ahead of time and keep in the freezer for a quick delicious treat. And with zero added sugar, without com-promising taste, parents will be happy and the little ones will be asking for seconds!


D I R E C T I O N S :Cut watermelon out of rind and place in blender or food processor and mix until liquid is formed.

Pour mixture evenly into containers of choice that have a lid and place into freezer.

Remove from freezer after 30 minutes and break apart frozen pieces with a spoon and then return to freezer for another 30 minutes and again break apart frozen pieces with a spoon.

Enjoy immediately or store in freezer until you are ready to eat.

Note: If granita has been stored in freezer for several days, simply place on countertop for about 5 minutes to thaw slightly before scooping and serving.

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GRANITA WATERMELON

MONDAYSpinach and Shallot Risotto

This is an elegant but easy to make dish the entire family will enjoy.

TUESDAYRaspberry Breakfast Casserole

Having a breakfast for dinner night is a fun switch up to keep your menu plan exciting!

WEDNESDAYPower Salad

This power salad is packed with a bounty of fresh, healthy ingredients.

It’s so yummy, it has the power to make everyone at the dinner table happy!

THURSDAYLemon Mushroom Zoodles This is a fun recipe that uses in

season zucchini as noodles. If you don’t have access to a spiralizer you

can easily use gluten-free pasta noodles in place of the zoodles.

(Editor’s�Note: Spiral vegetable slicers, or “spiralizers”, are available in

home stores, kitchen gadget stores and online via Amazon.)

FRIDAYMushroom Spinach Pizza

Kick off the weekend with a fun pizza! Feel free to adjust the toppings

to your family’s tastes.

This month, it’s all about affordability, and to help us make our menu more budget-friendly, it’s Vegetarian

Mamma, Cindy Gordon, to the rescue with a fantastic Menu Plan for Vegetarians.

When you live with celiac disease, food allergies or food intolerances your grocery bill is often times

drastically higher than others’ at the checkout. That doesn’t have to be the case. With a little

planning (a.k.a. Menu Planning) you can reduce the cost of your grocery bill and eat healthy.

By simply creating a menu plan and grocery list you are on your way to a more organized dinner plan and a less stressful trip to the store. When you enter the store with a grocery list, will find

that you start buying only what you need. This reduces the final cost at checkout.

Here is a simple budget friendly dinner menu plan for the work week. Enjoy!

Visit Cindy’s website for more satisfying vegetarian meal ideas!

A WEEK OF CHEF APPROVED AFFORDABLE VEGETARIAN MEALS

FROM VEGETARIAN MAMMA!

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http://vegetarianmamma.com/

| F O O D | S P I N A C H A N D S H A L L O T R I S O T T O


D I R E C T I O N S : Pour the 1 Tablespoon of extra virgin olive oil into a pan. Heat the pan to a medium heat and sauté the chopped onions and shallots. Once onions and shal-lots are cooked, add dry rice and sauté for 1 minute. Next, add the wine to the pan. Let the liquid cook down for about 1 minute. Next, add 2 cups of the vegetable broth. Let the broth cook down while you continually stir to avoid burning. Once the liquid cooks down, add 2 more cups of the broth. Con-tinue with this process until all 6 cups of the liquid is used and the rice is soft. This process should take about 20 minutes.

Finally, season with salt and pepper, stir in the raw spinach. Stir and let the heat of the rice, wilt the spinach.

Next, stir in the parmesan cheese and enjoy!

Note: This recipe can be made with dairy or dairy-free butter and cheese.

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By Cindy GordonRISOTTO

SPINACH AND SHALLOT

I N G R E D I E N T S :6 cups vegetable broth 3 Tablespoons butter 1/2 cup of your favorite white wine 1 Tablespoon extra virgin olive oil ½ small onion, diced 2 Tablespoons diced shallot1 cup raw spinach 5 ounces parmesan cheese 2 cups arborio rice Salt and pepper to taste

Makes:�4 servingsActive�Time:�10 minutesCook�Time:�35 minutes

RASPBERRY BREAKFAST CASSEROLE

By Cindy Gordon

I N G R E D I E N T S :10 slices gluten-free bread, cut into 1-inch cubes8 ounces dairy-free cream cheese 2 cups fresh raspberries 7 eggs 1 ½ cups dairy-free milk ½ cup maple syrup

Makes:�6-8 servingsActive�time:�15 minutesCook�time:�45 minutes

D I R E C T I O N S :Spray a 9X13 pan with oil.

Place half the bread on the bottom of the pan.

Dollop the cream cheese evenly on bread cubes.

Place half the raspberries on top of the cream cheese.

Top with remaining bread and then remaining raspberries.

Beat eggs, milk and maple syrup.

Pour directly over mixture in pan.

Bake covered at 350 degrees F for 45 minutes.

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RASPBERRY BREAKFAST CASSEROLE

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D I R E C T I O N S :Preheat oven and cookie veggie bites as directed on box. Set aside.

Evenly divide greens on four plates.

Next divide all the ingre-dients onto the plates.

Top with your favorite gluten-free, allergen friendly salad dressing!

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By Cindy GordonSALADPOWER

I N G R E D I E N T S :8 cups of salad greens, washed and dried1 bag of gluten-free Veggie Bites like Hillary’s brand (optional, the salad is still delicious without these!)1/2 cup cooked edamame 1/2 cup cooked corn 1/2 cup cooked peas 1/2 cup black olives 1/2 cup cooked garbanzo beans, drained1/2 cup mushrooms, sliced1/2 cup cherry tomatoes 1/2 avocado

Makes:�4 servingsActive�time:�15 minutesCook�time:�Depends on veggie bites used, typically 20 minutes

ZOODLESLEMON MUSHROOM

By Cindy Gordon

I N G R E D I E N T S :2 medium zucchini, spiral cut with a spiral vegetable cutting tool 1 teaspoon olive oil 1 bunch of asparagus, ends removed and cut into 2 inch segments 1 Tablespoon water 16 ounces mushrooms, sliced Zest of one lemon Juice of one lemon

Makes 2 large servingsActive�Time:�10 minutesCook�time:�20 minutes

Note: If you do not have a spiral cutting tool you can substitute one box of GF pasta for the two spiral cut zucchini.

D I R E C T I O N S :Toss asparagus with olive oil. Broil until asparagus is soft. Set aside

Heat skillet to medium temperature. Add 1 T water and mushrooms, stir to heat. Cook 1-2 minutes.

Add spiral cut zucchini. Cook 3 minutes.

Add lemon zest and lemon juice, stir to coat.

Gently stir in cooked asparagus.

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| F O O D | L E M O N M U S H R O O M Z O O D L E S


ZOODLESLEMON MUSHROOM


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PIZZA MUSHROOM

By Cindy Gordon

I N G R E D I E N T S :1 large gluten-free pizza crust of your choice, prepared 6 ounces tomato sauce 1/2 Tablespoon dried oregano 1 cup fresh spinach 1 cup white button mushrooms, quartered 3/4 cup mozzallera cheese (or other cheese of your choice; dairy-free cheese product may be substituted)

Makes:�6 servingsActive�time:�20 minutes (includes prep of pizza crust)Cook�time:�10minutes

D I R E C T I O N S :Spread sauce on your pre-pared crust and top with oregano.

Evenly spread fresh spinach on top of sauce.

Sprinkle quartered mush-rooms on top of spinach and top with cheese.

Bake for 10 minutes or until cheese is melted at 350F. 04

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| F O O D | M U S H R O O M P I Z Z A


CLEVER HEN PRODUCTS Fine food has never been so much fun! A collective of connoisseurs, the folks at Clever Hen seek out exceptional products from artisans all over the country to supply us with the best products available. From baking chips to unique oils, vinegars to teas and beverages, you’ll love all Clever Hen has to offer. Visit them at www.CleverHen.com for a tasty peek!

0103O OLIVE FIG BALSAMIC Juicy, ripe California mission figs are aged in a spectacular balsamic vinegar for a deliciously exciting flavor that pairs well with prosciutto, cheese, fruit or even brushed over pork loin before roasting. My favorite way is to use it for a simple vinaigrette that makes any salad sing! I get my O Olive Fig Balsamic from my friends at Clever Hen.

BRAGG NUTRITIONAL YEASTIf you think nutritional yeast is just for those on a plant-based diet, think again! This nutrient powerhouse is an excellent addition to so many foods. From sprinkling onto popcorn to adding to your pasta for a creamy cheesy flavor, nutritional yeast is a great way to add flavor and nutrition to your diet without gluten, dairy, soy or sodium. It’s also GMO-free, sugar-free and kosher certified.

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| P R O D U C T S | E D I T O R ’ S P I C K S


04 APPLEGATE FARMS DELI MEATS Nothing makes preparing a back to school lunch easier than a wide variety of “clean” deli meats on hand, and Applegate has you covered! With a range of deli meats, from chicken to turkey to roast beef to ham, Applegate offers natural products with minimal ingredients that even the kiddos can pronounce. Check them out here and start building a better sandwich today!

www.cleverhen.com

| F O O D |

Y O U R F O O D S O L U T I O N SWHICH RICE FLOUR? Lori writes, “Lots of gluten-free reci-pes I see in cookbooks and online call for white rice flour. Can I substi-tute brown rice flour for the white? How much should I use?”Yes, white and brown rice flour are interchangeable in gluten-free recipes. You can substitute an equal amount of one for the other. Keep in mind, when substituting flours in gluten-free baking, it is most accurate to substi-tute by weight.

“MADE IN A FACILITY WITH WHEAT” – SAFE FOR CELIAC? Joe asks, “I get so frustrated shop-ping for gluten-free foods and seeing “made in a facility that also produces wheat” on the label. I’m never sure ex-actly what that means and if I should risk eating those products since I have celiac disease. Advice?This can be confusing. When you see “made in a facility with wheat” statements on foods, it means some-

where in the same facility, there are products made with wheat. It doesn’t necessarily mean there is wheat in the gluten-free product you’re looking at, or even that the wheat is in the same processing room where that product is made. Of course, it could mean the product containing wheat is made on the same equipment as the gluten-free product in question. Some manufac-turers who use a shared facility may process their wheat-containing goods on certain days, then break down and thoroughly clean the equipment before processing their gluten-free products. For individuals with celiac disease or another medical need to be gluten-free, it is best to contact the manufacturer any time you are uncer-tain about a product before risking contamination. Most manufacturers are open and willing to provide details on their manufacturing practices when you explain the severity of your situation.

SUBSTITUTE FOR ALMOND MEAL? Rachel writes, “I want to make some healthier baked goods, but most of the recipes I find call for almond meal, which my daughter cannot eat due to an allergy. Is there something I can use that is not a grain flour as a substitute?”One nut-free substitute for almond meal is meal made from sunflower seed kernels. For individuals with nut allergies, it is important to be sure the sunflower seeds you use are from a nut-free facility. Use your food processor to grind the sunflower seed kernels into a fine meal. Do not over-process the seeds or you will end up with sunflower seed butter! Substitute the sunflower seed meal 1:1 for almond meal in recipes for similar results without the nuts.


If you need a food solution, email us at info@foodsolutionsmag. com and we may feature it in an upcoming issue.

| F O O D | L I T T L E C H E F ’ S C O R N E R


Recipe courtesy of the Celiac Support Association. Learn more about the CSA on their website.PLAY DOUGH

GLUTEN-FREE

Traditional Play Doh® and many similar products con-

tain wheat, which means they are not gluten-free.

While gluten-free versions of molding dough are

available, it’s so simple and affordable to whip up

a batch with ingredients you likely have on hand!

I N G R E D I E N T S :½ cup sweet rice flour½ cup cornstarch½ cup salt2 teaspoons cream of tartar1 cup water1 teaspoon cooking oilFood coloring, if desired

D I R E C T I O N S :Mix ingredients. Cook and stir on low heat for 3 minutes or un-til it forms a ball. Cool complete-ly before storing in a sealable plastic bag.

www.csaceliacs.org

BACK TO SCHOOL

ON A BUDGET

| G L U T E N - F R E E O N A B U D G E T |


| G L U T E N - F R E E O N A B U D G E T |



When it comes to packing lunches each day, it’s important to keep it fun and creative for the kids so they will actually eat what we send, but it’s also a top priority to make school lunches healthy and affordable! Here, we share our best tips on getting back to school on a budget with tips to keep it fun, healthy and affordable!

4Make every addition to the lunch box a valuable one. Spending on nutritious foods like lean proteins, in-season fruits and vege-tables and gluten-free whole grains instead of empty calorie foods like cookies, cakes and chips stretches the grocery dollar like nothing else!

Reality check: Most kids love snack foods, and many of their friends will be bringing them to school. If you want to send a special snack of chips or store-bought treats, make a deal with your child to do that only once or twice each week, so that the kids are satisfied with their snacks and you know that most of the time they are eating well.

4Forgo “convenience” foods and make your own version. It’s not only more affordable, but it can also be much healthier. The major

hit a budget takes for someone who is gluten-free comes from pre-made prod-ucts. When it comes to some products you may want (or need) to buy them premade, but some items, like tortilla chips (great for dipping in hummus or guacamole at lunch!) are simple and much more affordable to make.

DIY chip tip: Simply buy whole glu-ten-free corn tortillas, cut them into wedges using a pizza cutter and place on a lightly greased baking pan. Lightly spray the tops with oil, add a sprinkle of salt if you like and bake at 350F for 10-12 minutes, until golden brown and crisp. The chips will continue to crisp as they cool. Cool completely, then pack into zip top bags for individual servings to tuck into the lunch box!

4Don’t skimp on treats. Every kid loves to open their lunchbox to find a sweet treat. Instead of buying gluten-free cookies, whip up a batch on the weekend and pack a couple into your child’s lunch-box every other day, alternating with healthier options like fresh fruit. Our Not Peanut Butter Afterschool Cookies on page 34 are ready in no time flat!

4Don’t send foods you know your child will not eat. It may sound like a no-brainer, but ac-cording to many teachers and cafeteria personnel, an incredible amount of food goes straight from lunchbox to the garbage simply because kids don’t like what their parents are sending.

This usually happens because parents know what is healthy and want their children to eat the best foods for their bodies. Problem is, sending healthy foods doesn’t mean the kids will eat them. And food not eaten is money wasted.

4Make leftovers “bestovers”! Last night’s roasted chicken can be today’s chicken wraps, perfect for small hands to hold! Use leftover meats, poultry and even roasted vegetables to make creative and tasty wraps kids will gobble up the next day.

Simple solution: Talk to your child about their favorite foods, even have them make a shopping list of foods they love. Then, find the healthiest versions of those foods, make some healthy suggestions of your own and meet in the middle. Getting kids involved in the decision making can go a long way in getting them to adopt healthy habits.

| H E A L T H Y P E T S |


2 MISTAKES VETERINARIANS WANT YOU TO AVOID FOR AHEALTHY CAT

YYour�cat�probably�doesn’t�care�about trendy labels for how they eat, but veterinary science suggests a low carbohy-drate diet is best for our feline friends.

Think about what cats eat in the wild: Meat, meat and more meat. We can accurately describe cats as carnivores with a very low thirst drive.

That’s why it’s important to note the top mistakes most veterinarians report cat owners making: feeding cats dry pet food and overfeeding the animals.

SAY GOOD-BYE TO DRYDry cat food contains roughly 10% moisture, which is not nearly enough for felines due to their low thirst drive, a carryover trait from their desert-dwelling ancestors who had limited access to water and adapted to their arid environment.

Wet food contains as much as 75% water, which provides needed hydration overall and also goes a long way in keep-ing the feline urinary tract functioning properly.

Wet cat food can also be beneficial with weight manage-ment and other health issues like diabetes in cats. Opting for a wet cat food that is at least 50% protein and no more than 10% carbohydrate means your furry friend gets a less calorie-dense meal than dry food provides, helping them consume less calories bite for bite. The high protein content of the wet food is also a bonus, leaving cats feeling more satisfied, causing them to eat less.

RESIST THE URGE TO OVERFEEDToday’s typical house cat is far more sedentary than their active desert-dwelling ancestors mentioned earlier. If your fluffy feline spends most of her days lounging on the win-dow seat observing nature and napping, she doesn’t need to eat like a fierce hunter.

How much a cat should eat in a day is a question your pet’s veterinarian can answer best because there are several variables to consider, such as age, activity level and overall health. Having our pets assessed annually for body condition can help guide us on how best to meet our cat’s nutritional needs.

If you do decide a low-carb diet best suits your cat, there’s an added bonus for those of us with celiac disease or glu-ten sensitivity: Many low-carb wet cat foods are gluten-free. That eliminates the risk of accidentally contaminating ourselves when serving our feline friends, making it a winning situation for not only your pet’s health, but for yours, too!



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the weekend warriorFOR MOST OF US, BACK TO SCHOOL TIME MEANS LESS TIME FOR TRAVEL. IF YOUR AUTUMN EXCURSIONS ARE LIMITED TO WEEK-END ROAD TRIPS, REMEMBER TO PREPARE IN ADVANCE FOR A SAFE, FUN TRIP!

4Pack healthy snacks for the car like fresh whole fruit you’ve washed in advance, raw unsalted nuts or seeds, gluten-free muffins or your favorite trail mix.

4Add protein to each snack to help keep hun-ger at bay. Try carrying along a cooler packed with dairy products like low-sugar yogurt or cheese sticks. Most cheese is gluten-free (check labels on blue cheese, which is some-times cultured from wheat bread).

If you’re dairy-free, take along some all-natural gluten-free deli meat or hummus and cut

veggies for dipping.

Several companies offer all-natural preserva-tive free deli cuts like Applegate Farms, Dietz and Watson and Boar’s Head.

4Stock your cooler with plenty of pure water for essential hydration. Instead of pushing your limits and limiting liquid intake to reduce pit stops, enjoy the journey as well as the destina-tion and schedule bathroom breaks. That way, you aren’t restricting fluid intake and you’ll feel much more like enjoying yourself when you do arrive at your final stop.

4In case you accidentally end up consuming gluten while traveling, be sure to pack some things that help you ease the pain. Products like Tummy Drops that are all-natural and designed to ease gastrointestinal distress may

help if you suffer from GI issues, while an over-the-counter pain reliever may help if you have gluten-related headaches.

Soothing herbal teas and coconut water may also help you stay hydrated if you’re unable to eat for a bit after accidental gluten consump-tion.

If the weather is pleasant, you may want to car-ry along picnic items like salt, pepper, utensils, napkins and antibacterial hand wipes, as well as a rubbish bag to hold discarded items until you stop at a garbage receptacle.

A little planning goes a long way in making your weekend getaways stress-free!

| T R A V E L |


the weekend warrior| T R A V E L |


WITH ACCLAIMED MAKEUP ARTIST AND

BEAUTY WRITER, KAVITA KAUL

THE FAST AND THE

FABULOUS


| B E A U T I F U L Y O U |

With Back-to-School chaos fast ap-proaching many of my girlfriends will soon spend their mornings rushing somewhere between walking the dog(s), feeding and readying the kid(s), readying themselves and running out the door usually in a somewhat frazzled state.

Without little people to account for my-self, I can only imagine that whirlwind, however as a Makeup Artist what I can bring to the table is how to get face-fab-ulous in a flash, and I have two words for you…multi-tasking!

Now, I had an ongoing fight with an ex-boyfriend of mine about whether multi-tasking was realistically possible. He liked to call it efficient-sequen-tial-processing, and though I was of course loath to say it at the time, in hindsight he was on to something.

In the morning when I’m throwing my-self together, the reason I’m able to do it quickly is because of multi-tasking, or rather because of efficient-sequen-tial-application!

So, with that in mind here are some suggestions from my personal routine to help shave off minutes from your usual time.

P U R G E & O R G A N I Z EDoing a product purge means when it comes to the crunch, you’re not rum-maging around in a bottomless pit of products. You’d be surprised how much time is saved when you don’t have to search for things.

W O R K W I T H I N Y O U R T I M E F R A M EFive, 10 and 15 minutes at the mirror can all yield very different results so de-pending on what your timescale is ask yourself this: What are the keys points on my face that help me look and feel the most put-together?

On a day-to-day basis, I get a full face on in 10 to 15 minutes, but if I have 5 minutes and it’s bare-bones, I go straight for under my eyes, my eyelash-es and eyebrows.

For others it may be their skin and eyes; if you have thick dark eyebrows and eyelashes, you can focus elsewhere…see where I’m going with this?

If you’re really pressed for time zoom in on your key features and work on those first. If you’ve time leftover to tweak the rest then that’s a bonus, however if I’ve less time I would rather focus on

what I know works best for me and do a great job rather than a shoddy all-over number that looks hurriedly applied.

D O N ’ T WA S H Y O U R FA C E I N T H E M O R N I N GUnless you battle with very oily or acne-prone skin, all those great natural oils your skin has released overnight are a conditioning barrier that you strip away by washing your face first thing. Eliminating this step not only saves time but I’ve also found my skin is in better condition as a result.

Instead I use a facial spritz and when my skin is on the drier side I like Vichy’s Eau Thermale which is packed with 15 beneficial minerals and anti-oxidants, or in the summer when my skin is a little oilier Caudalie’s Organic Grape Water is fantastic for tightening and toning up my pores. While your face is damp, massage in your favorite moisturizer for a good-morning glow.

M E T H O D O L O G YThis is where it gets personal, so think of this as a template to riff-off and cre-ate your own routine.

On myself I use either my fingers or a non-latex sponge wedge (the jumbo size is perfect and they’re super cheap




to buy at the drugstore). Whichev-er you choose, be sure to start with squeaky-clean hands and anti-bacterial soap (sometimes that can be the root cause of a pesky and mysterious break-out you can’t figure out).

1 MascaraStart with your eyes so the moisturizer has time to soak in. Curl and apply mascara working on alternate eyes, not one eye at a time. That way your mascara has a minute or two to slightly dry which helps each coat adhere to the last and gives you more impact.

Also because your face is bare, you can make a mess without ruining anything!

Maybelline Volum’ Express The Falsie is great because it’s double-end-ed so you can use the little brush to hit those bottom lashes when the top ones are drying.

2 ConcealerDraw on 1-2 clicks of YSL’s Touche Éclat under each eye where needed, and DON’T RUB IT IN, LEAVE THE STREAKS TO DRY OUT…trust me on this.

3 Skin It’s time for tinted moisturizer. Provid-ed you’re not prolonging sun exposure that day, one with an SPF 20 should suffice.

For a dewy result I love Dermalogica Sheer Tint SPF 20, which is brilliantly buildable, and for a more velvety finish

Tarte’s Amazonian Clay BB Tinted Moisturizer with SPF 20 is a hard-work-ing oil-free product to help reduce redness and keep oilier skin mattified (i.e., less oily and shiny).

Either way, I get hands-on and use my fingers and/or the makeup sponge to work it into my skin.

A good tip is once you have the prod-uct where you want it use the flat of your fingers or the sponge to pat it into the skin to avoid a cakey built-up look. One or two applications is a personal preference, but get it on and done so you can move onto the next step giving that time to dry down to a natural finish.

4 Clean-Up Your Mascara smudges have had time to dry by now so go ahead and use a cotton swab to clean that up, giv-ing any makeup remover you use time to dry. Tempting though it may be to rub it in, leave the YSL concealer (from step 2) alone!

5 BrowsI use Anastasia Beverly Hill’s Brow Wiz in light short strokes to subtly fill in any patches in my eyebrows. It doesn’t need sharpening (also a time-saver!) and is double-ended so you can simply flip it to use the spooley to brush through your brows.

6 ConcealerNow you’re ready to pat in the YSL Touche Éclat (from step 2) under your eyes. It’s had time to dry out a fair

amount thereby giving better coverage yet still providing luminosity.

7 Color As the tinted moisturizer has now dried down into the skin, I use Elizabeth Arden Ceramide Cream Blush with my fingers or the clean side of the sponge on the apples of my cheeks to give a gorgeous rosiness that livens up the face.

Follow that with a slick of my summer-time addiction, Carmindy & Co Kiss Me Lip Butter in Rose Passion, which has the yummiest feel and the best sheer tint that suits everyone for a perfectly juicy pucker.

And you’re done! I know your brain might feel like scrambled eggs, but I promise once you get this down you’ll be done in 15 minutes flat, if not less.

The thing to remember is this: Most product textures take time to dry/adhere/soak in, and if you focus on only one part of the face at a time you’ll just be piling them one on top of the other. Give each product time to slightly set, work on something else then come back to it and this way you’ll be finished in no time and everything will have already had time to sit on the skin for the best result.

Having a tight timeframe in the morning doesn’t mean you have to leave the house feeling less than fabu-lous. After all, we women are so good at multi-tasking!


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Some of us say we can’t get going in the morning without that cup of coffee, but have you ever considered using coffee to wake up tired skin? This Perky Exfoliating Facial Scrub will get you glowing in no time and it’s a great way to the most from used coffee grounds!

I N G R E D I E N T S & D I R E C T I O N SUse equal parts ground coffee (either fresh ground or used grounds from your coffee maker) and coconut oil, combine into a paste and rub onto the face and neck, massaging into the skin.

About 1 Tablespoon of each, coffee and oil, are a good amount to begin with.

Once you’ve massaged the skin, use a clean paper towel to rub off the scrub and discard in the trash since coffee grounds and oil could clog your drain.

Rinse the skin with warm water and pat dry.

There’s no need to add additional moisturizer!

In addition to being a great exfoliator, coffee also reduces puffiness and swell-ing because of the caffeine it contains. Use care when exfoliating the delicate skin around and under eyes.

P E R K Y E X F O L I AT I N G FA C I A L S C R U B


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5 B E AU T Y T I P S T O T E A C H YO U R K I D SNo, it’s not about vanity and en-couraging our children to primp and pose in front of the mirror each morning before school.

Beauty is truly more than skin deep and it’s all about instilling healthy habits in our kids for healthy bodies inside and out. When it comes to beauty, there is nothing more attractive than healthy!

1.�Keep�it�clean.Healthy, glowing skin begins with clean skin. Even young children need to learn the importance of keeping skin clean. Mild facial wipes are a great way to encour-age kids to wipe away the day and keep skin fresh and clean!

2.�Protect�it. Clean skin is the first step. Next, teach kids to protect their delicate skin from the sun’s rays. Using sunscreen when playing outdoors, especially on their face which is always exposed, is a great habit for kids to adopt. Try Kiss My Face® sunscreen for kids ~ it’s gluten-free!

3.�Moisturize.Just because they’re small doesn’t mean they don’t get dry skin, just like adults do. Knees and elbows are often on the floor and taking the brunt of the day’s play, so pay special attention to those areas. A light all-over body moisturizer is great to keep

handy for kids and perfect for after bath time.

4.�Hair�care.�Every parent can relate to tan-gle-related screams from their kids.

To keep hair healthy and tangles to a minimum, pick a style your child likes and feels good about, then teach them to brush their hair each morning before school and again at the end of the day. Even for children too young to style their own hair, letting them help brush is important to es-tablishing a healthy routine each day. When it comes to washing hair, choose products that are mild and free from allergens

your child is sensitive to. Aubrey products for kids are gluten-free and mild! Choose from sun-screen, lotions and shampoo specially formulated for kids.

5.�Brush.�Don’t forget the other brushing that needs to be done! Dental care is so important to overall health. Research even shows a link between dental bacteria and cardiac disease, so it’s import-ant for our whole body to keep those pearly whites and gums in tip-top shape. Establish good brushing and flossing habits early on and be sure to check out the gluten-free dental products feature in the June issue of Food Solutions Magazine!



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Food Solutions magazine (FSM) is pub-lished by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other health-care professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provid-er. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services adver-tised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such prod-ucts, services, methods, and/or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate for them. The information on

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