gluten free by nature — casein, soy and entirely almost sugar free…

Just to set the record straight, I have never ventured into the land of making my own nut butter. I always dismissed it, speculating that it was too complicated or time consuming a task. Now that I have made it – and understand how easy it is – I’m a little sad that I waited so long. Oh, how I have been missing out. Seriously missing out.

The desire to fiddle with making my own nut butter came out of the need for us to be on a pretty strict rotation diet. The pecan butter we were eating by Artisana contains cashew butter. But, we have our own (separate) rotation day dedicated to cashews. Sadly, I came up empty handed in my search for a (strictly pecan) nut butter. I understand why manufacturers do it: cashews render the pecan butter extra creamy.

Without cashews, some liquid was going to be necessary to achieve a spreadable consistency.  I remembered my love: the maple masala pecans I made a year ago after sampling them at the farmers’ market. If you’ve never given them a try you should: pecans and maple syrup are such a stellar combination.

Pecans, like macadamia nuts, have a higher fat content than most other nuts. But, don’t let that scare you off, it’s the good kind (mono and polyunsaturated). According to The Journal of Agricultural and Food Chemistry pecans have the highest antioxidant level of any nut out there (yes, even more than the beloved walnut). They are also a great source of protein, iron, calcium and B-complex vitamins. Never mind that eating nut butter satisfies your appetite. For a snack,  spread some on apple slices or banana halves. We had it for lunch in the form of pecan butter and jelly sandwiches. The sky is the limit – go ahead, shake it up a little bit!

Side note: You don’t have to use soaked and dehydrated nuts. I choose to do so because I digest them much more easily (ahem, without any of the lovely side effects of un-soaked nuts: gas, bloating, discomfort).

2 cups pecans, soaked overnight in filtered water with salt, thoroughly rinsed, then sun-dried (or dehydrated) for 12-24 hours.
2 to 4 tablespoons maple syrup (I prefer Grade B) or honey (depending on your taste)

1. ) In the bowl of a food processor, pulse the dried nuts for about 20-25 seconds, until they resemble coarse crumbs.

2.) Through the feeder tube, with the motor running, pour in the maple syrup/honey one tablespoon at a time. The pecans will form a ball of sweet, spreadable nut butter. Scrape down the food processor and transfer nut butter to an airtight container. Refrigerated, mine lasted a full week. We ate it all before the nut butter had a chance to spoil. The second batch shared the same fate.

3.) Makes about one 1/2 cup to 3/4 cup heavenly maple-y pecan goodness.

I’ve been away for a while because of our recent relocation across the country: we said farewell to Colorado in late March and arrived in New Jersey just as the moving truck began to unload our belongings.  A few rooms  still remind us that we are knee deep in boxes. But, overall we are getting there. As much as you can get there with three little ones in tow. It’s comic relief, really. How does one unpack any of one’s belongings with less than five minutes of uninterrupted time, you ask?? Perhaps I should rephrase that: Q: how do you eat an elephant? A: One bite at a time. My father has bestowed these words of wisdom upon me since I was a young girl.  I refer back to them quite often, actually.  It’s surprising the number of circumstances to which they can be applied.

As sad as it was to say goodbye to the Rockies, living in New Jersey really and truly is a new adventure for our family. Spring is in full bloom. And, seriously, if you’re lucky enough to be able to choose the time of year to move – well , this is it babycakes. Each day that passes is like a little present: something new pops up out of the ground, tulips are emerging, bushes are showing off their colorful buds, and trees are leafing out – all seeming to say – we welcome this much needed post-winter stretch….

The kids and I have been outside so much. Exploring parks, riding bikes on trails and adventuring in our wooded back yard. My children have bestowed the name of “the forest” upon New Jersey. Which is understandable seeing that we come from the “high plains” of the Rocky Mountain West, a place more  akin to The Central Plains than densely wooded areas in the East. To them, this truly is the forest. It’s too sweet.

This oatmeal recipe is something I started making last fall topped with gently stewed apples and cinnamon. I’ve continued to make it since then because it works so well with our rotation diet. That is the beauty of this recipe: it can be changed right along with the seasons. Millet has an inherently savory taste. But, topping it with the strawberries and maple syrup compote balances it quite nicely. And it’s hearty enough to get you through until lunchtime. For more protein-filled breakfast ideas, you can see my post here. Side note: If you don’t want to grind the millet (or don’t have a blender) you can simply cook the whole millet as is. The more water you add, the creamier the oatmeal.

This recipe is also my submission for this months Go Ahead Honey, it’s Gluten Free “Breakfast in Bed” hosted by the lovely Naomi over at Straight Into Bed Cakefree and Dried.

for the oatmeal:
1 cup uncooked millet, ground to a powder in your blender
3 cups filtered water (add 4 cups if you like it really creamy)
pinch salt

for the strawberry topping:
1 cup organic strawberries, pureed in a blender (you won’t need to add any water)
1/4 cup maple syrup (I prefer Grade B)
2 cups hulled and diced strawberries

1.) Put the millet, water and salt in a saucepan. Bring to a boil and simmer for about 10 minutes. You’ll need to stir it occasionally until all the water has been absorbed. If you’re cooking the millet whole, you’ll need to cook it longer – say, 25 minutes.

2.) Place the pureed strawberries and maple syrup in a saucepan and simmer on medium high heat for about 5 minutes. Add in the diced strawberries, simmer two more minutes and remove from the heat.

3.) Pour the strawberry compote over the millet. Enjoy. Serves 2-3.

In its April/May issue, Living Without Magazine published an article detailing the world of gluten free labeling. The author features yours truly in the article – and chronicles my frustration and sadness about the state of affairs with the current labeling “system.”  My son sadly was a bit of a guinea pig and there are thousands of other children out there who are suffering because of – to put it plainly – inaction. Last year, I wrote an article about Wellshire Farms, a company owned by Whole Foods who continued to sell (and voluntarily elected NOT to recall) two of their contaminated frozen kiddie items simply because a “recall would constitute an admission of guilt.”  How is that for business ethics?

Sadly, there aren’t a huge amount of choices out there for breakfast meats, deli meats, etc that are gluten free, casein free and soy free. However, I’ve made a conscious choice: I’d rather go without than support said company through the purchase of their products.

I was both excited and honored to be asked to contribute my story to Living Without. As a long time subscriber I have come to greatly value the articles, recipes and baking tips.  Simply put, the magazine gives me hope,  inspires me. Reading about others who have lived a journey that parallels ours is in so many ways comforting. Knowing we are all connected – it’s a powerful thing. For the full article, click here.

One of my beloved readers inquired about  good way to weave protein into the most important meal of the day: breakfast.  She was explaining to me that she finds it difficult to eat something healthy, wholesome and “powerhouse” enough with so little time to prepare it. I totally agree. It is a challenge. It doesn’t really matter if you’re on your way out the door to work, to bring the kids to school or en route to catch the bus or subway. Heck, I am blessed to be able to stay at home with my children and I still struggle to eat a meal that is going to sustain me and give me the energy to push through the morning.

I’ve discovered a way the helps me along – I only hope it gives you some guidance. Most Sundays, I spend a few hours cooking. As hard as it is to set aside this time, the payoff is well worth it. I prepare a few things for the week and I literally have to grab and go. Or just reheat. And I have a nutritious protein filled meal waiting for me. This winter I have made and refrigerated large batches of both chicken and butternut squash soups. Vats of oatmeal. And loads of muffins.

Here are some suggestions for things you can eat in a pinch:

leftovers: Perhaps you may find it a bit odd, but often times I will have something savory for breakfast. Just yesterday, I had a leftover bowl of spaghetti and turkey meatballs. Another time, I had leftover home-made chicken fried rice. Both are hearty protein-filled meals  – and I was good to go. Some people can’t even conceive of eating dinner-like foods in the morning. But, my husband is South African and he’s a big fan of the savory breakfast. And I’ve been happily converted. Don’t get me wrong, most mornings I do awake with (American) breakfast foods on my mind. But, let’s just say I have adopted an open-minded approach…

oatmeal: make a pot of teff, quinoa, amaranth, millet, sorghum (grain), rice or buckwheat oatmeal. Or, like me, make a porridge containing some or all of these together. Add some honey or maple syrup and some cinnamon. In winter, slice in some banana. In summer, fold in some berries. I always double the recipe so I have leftovers for later in the week.  Don’t have time to babysit the pot? Make it in a rice cooker. All that is required is reheating (you may need to add a little liquid) and you’re good to go.

waffles: Make a double batch of waffles adding a scoop of protein powder and up to 2 tablespoons extra liquid to the batter. Just drop the leftover waffles in the toaster or if you have time, reheat them in the waffle iron for 2 minutes. I think they taste better this way but both ways are fine. If you don’t have time for syrup – spread with nut butter and go. Don’t have nut butter? I recently saw this recipe for 2T whipped coconut oil + 2T butter (ghee) + 1T honey = coconut spread. Yum!

soup:  soup travels well in an insulated coffee mug. You don’t even need a spoon: you can sip it as you go.

eggs: I adore eggs but I cannot eat them right now because I am nursing my daughter and she does not tolerate them. Back when I could still eat them, I used to take leftover roasted potatoes and veggies and toss them in a brown rice wrap with some scrambled eggs. (Practically) instant power breakfast. I am a proponent of eating the whole egg (for the biggest nutritional bang for the buck). They are truly a fantastic food source (5 1/2 grams of protein per egg, rich in vitamin B, iodine and selenium).

granola:You can make your own variation depending on what tickles your fancy. But, I have a recipe here for granola that we really like. Instead of dried fruit you can really jazz it up with seasonal fruits. In summer, we love to slice fresh peaches on top. And berries, berries and more berries. One great way to add more nutrients to this? Add some walnuts.

fruits with nut butter: apple slices with (any) nut butter. Banana  spread with nut butter. Fat, protein, vitamins. Need I say more?

pancakes: Since we’re not doing eggs right now – pancakes and french toast are a bit tough. Until we found an egg-free pancake recipe here. I often change it up   (always using whole grain flour) just so it gives us some freedom with our rotation diet. I’ve made buckwheat, sorghum and teff pancakes all with great success. Leftovers are perfect for on the go snacks.

smoothies: so good. so good for you. There are about 1 million possible smoothie combinations.  So, there is something for everyone. And it doesn’t get boring. In winter, I like mango and banana pureed with some coconut milk. Summertime is all about the berries. In autumn, you could do carrot/apple or apple/pear. In springtime, we are fortunate enough to have plentiful greens to choose from. Protein powder is the perfect companion for these shakes. My favorite as of late is adding 1 tablespoon of ground hemp seeds (ground in my spice grinder) – for an added 11 grams of protein. Another suggestion would be to add in some raw cacao powder for an additional 5 grams of protein.

muffins: try these – they are so hearty. Not only do they have 3 grams of protein per muffin, they are high in calcium, iron and manganese. Who couldn’t use more of that? You can keep them at room temperature for a day or two. After that, refrigerated is best. They are great for snack-time too. Inspired by the lovely Ali over at Whole Life Nutrition. side note: in place of the sorghum flour, I  have also used chestnut flour with great success.

dry ingredients:
1 1/2 cups teff flour
1/2 cup sorghum flour
1/2 cup tapioca or arrowroot starch
2 tsp baking powder
1/2 tsp baking soda
1 tsp xanthan gum
2 tsp ground cinnamon
1/4 tsp ground cloves

wet ingredients:
1/2 cup grated (peeled) pear, firm but ripe
1 cup grated organic carrot
1/4 cup (mild-tasting) grapeseed oil
1/4 cup unsweetened applesauce
1/2 cup Grade B maple syrup
1 cup warm water

1. Preheat oven to 350 degrees.
2. Whisk dry ingredients together in a large mixing bowl. Set aside.
3. Combine all wet ingredients (I used a box grater for the carrot and pear).
4. Stir dry ingredients into wet. Mix just until combined so that no flour is visible. Using an ice cream scoop, transfer batter into a muffin tin.
5. Bake for 25 minutes.  Let cool. Enjoy!

Makes 12 delicious muffins.

Several weeks ago I received an email from Lauren, blog owner of www.celiacteen.com. Here is a 16 year old young woman who has a very big heart. Feeling a sense of helplessness for the Haitians devastated by the earthquake, Lauren came up with the idea to create a recipe book full of recipes “that mean home to us” in order to raise money for the victims. Over 70 people heard the call. Over 90 recipes are included.

Lauren is Canadian, so all donations are going to the Canadian Red Cross. And amazingly enough, the Canadian government is matching ALL contributions through February 12, 2010. The book has only been for sale for 48 hours and already she’s raised close to $2800.

Lauren has more information about the book on her site. I, for one, am so honored to be a part of this effort. But, I am also very proud of Lauren for making such an impact for so many in need.

grilled lemon chicken satay

I struggle to wrap my head around the fact that we are nearly to the Superbowl. That the President has been in office for an entire year already. That it’s 2010!  The pace of life has remained a steady gallop for quite some time. Not that I would have it any other way. I know it’s sounds so cliche, but,  time really does appear to literally fly by right before our eyes.

This year, my family will be watching the Superbowl with my parents who are going to be stopping through Colorado on their way back from a business trip. They are fantastic people. And I’m not just saying that because they are my parents. Truthfully – even if they weren’t mine – I would thoroughly enjoy every moment of their company. They are fun, easy-going and they just recently decided to take the gluten free diet by the horns.  They have been calling, asking for guidance, checking and double-checking throughout the process. And I have remained their enthusiastic cheerleader. I give them an enormous amount of credit. Going gluten free in your sixties is no easy feat – especially when you have a lifetime gluten imprint begging impatiently to be indulged.

Even though the Patriots or Broncos are not playing I still intend to enjoy the game. Because it’s really all about spending the day with the people you enjoy most.  My parent’s visit gave me the idea to throw out some Superbowl love to all you gluten free football fans (myself included). Perhaps your party is going to be gluten free. Or maybe a few of your party-goers have special dietary needs. Give some of these nutritious and satisfying treats a whirl (mangorita is sort of healthy, right?)  I ‘ll be serving some of these apps to my parents so they can appreciate that a more limited diet certainly does not have to mean being deprived.

Happy game day!

louise's lemon dill dip

yellow split pea dip

mangorita

curried avocado dip

hummus

This year, I have welcomed the New Year with a different kind of approach. Given the extreme hectic nature of our lives at the moment:  three young children, a husband that travels extensively for work,  my home up for sale – that  was sold (then it wasn’t) then it was (and then it wasn’t again) -  I decided to take a step back and ask myself : what am I truly capable of resolving for 2010?

Living in such a state of limbo makes it quite difficult to settle into any kind of rhythm. The ride we have been on has taught me a lot about myself. But, it’s also given me the opportunity to use this situation as a lesson: to not be so hard on myself. And to make my 2010 aspirations a day-by-day commitment as opposed to an insurmountable task or unrealistic goal that I will no doubt have a difficult time adhering to. In short, this year I am determined to be realistic in my expectations so that I remain focused and feel confident in my progress instead of disappointed.

I usually don’t initiate any kind of detox until the delicious greens of springtime arrive to the farmers market. This year I won’t be partaking in a ‘traditional’ detox due to the fact that I am still nursing my infant daughter. She, like her mother, is quite sensitive to a large array of foods.  As such,  my annual springtime detox will instead become a series of mini-detox-processes throughout the year.   Here’s how I am going to do it:

Consistent yoga practice. I intend to practice at least every other day. Don’t get me wrong – there have been a few mornings since the first of the year where I lie in bed at 5am dreading the thought of dragging my tired body out from under the covers. But, then I can’t help but focus on the end result: the amazing energy I am rewarded after I’ve finished my practice, the lightness of my body and the clear head that allows me to take charge of my day. As I roll up my mat, I am grateful that I have made the effort to do something for myself – to treat my body AND mind. It’s like starting the day with a clean slate.   I am more capable of receiving, managing, coping with and juggling things that come my way. Yoga makes me a better person, wife,  mom and friend.  It empowers me.

I am not saying that you must do yoga – perhaps there is another form of exercise that fulfills you: walking, biking, running, skiing, etc. The reason I choose yoga (among other forms of exercise) is because it affords us the opportunity to detox every time we practice by aiding in digestion, benefiting the kidneys as well as our lymphatic system. Calming (yogic) breathing facilitates the release of the daily stress we carry around. And I have plenty of that.  Certain poses are more suited to detoxification. My friend Mary, a certified yoga instructor, recommends  ‘any pose with a twist’. Suggestions include seated twist, triangle pose or even eagle pose. For more on yoga as detox, see this article.

Another way to aid detox daily ? Help the kidneys (in flushing out toxins) by drinking more water. Although I try, I sometimes find myself so busy that I neglect to drink as much water as my body needs. All of a sudden, it’s early afternoon and I’ve become  sluggish. For me, it is the first sign of dehydration.

Another way I enable body detox is by eating seasonally. History bestows upon us a birds eye view into the nutritional ebb and flow that nature provides by eating seasonally: eating cleansing greens in spring, cooling foods in summer (berries, salads) and warming foods in late fall and winter   (ginger, soups and stews). I find it truly remarkable that nature provides foods in autumn – that stored properly (i.e., root cellar) – will keep throughout the winter months. Squashes and root vegetables are a beautiful thing.

And while we are on the subject of eating seasonally….I happen to be a huge fan of the quarterly magazine called Edible (Front Range). They are published all over the United States and celebrate all things local. Each issue has seasonal recipes, lists of what is currently in season (depending on where you live) and interviews or articles of interest with respect to local food news. They also have a pretty cool feature on their website: you can see exactly what is in season in your area right now. Go here to check it out.  I highly recommend a visit to  Local Harvest - a wonderful resource for people interested in buying local. They offer detailed information (just input your zip code) and you will be provided with a lengthy list of nearby farms, dairies and farmers markets.  There’s quite a bit of CSA information here as well.

Wishing you the best in your quest for making 2010 a great year !