Gluten-Free Berry Muffin Recipe

I've been sharing these delicious gluten-free muffins with family and friends recently and have been getting lots of happy faces asking for the recipe...so here it is! They are delicious and very easy to make.

Ingredients
2 cups Bob's Red Mill Gluten-free Biscuit and Baking Mix
1 cup sugar (or less if you prefer less sweet)
1 tablespoon baking powder
1/2 teaspoon salt
2 organic eggs, lightly beaten
1 cup organic yogurt (plain or vanilla both taste good)
1/2 cup walnut oil
zest of 1 lemon (optional)
1 cup fresh or frozen berries (I used a frozen triple berry blend)

In a large bowl, combine flour, sugar, baking powder and salt. In a
small bowl, mix eggs, yogurt, oil and lemon zest. Stir into flour
mixture just until moistened. Fold in berries. Fill greased or
paper-lined muffin cups two-thirds full. Bake at 400 degrees F for
20-22 minutes or until center of muffin springs back when lightly
touched.

If you want to make muffins from scratch instead of using a baking mix, try the fabulous Gluten-Free Girl's recipe here.

Be well,
Dr. Liz

Top Reasons to see an Naturopathic Doctor:

1. You want your treatment to be the best for YOU as a person, not a disease.


2. You prefer to use a drugless method of treatment as opposed to invasive medical procedures and pharmaceuticals.
   


3. You want to make informed decisions about your health and not just take orders from your GP. Naturopathic doctors often counsel patients on the many options open to them.
   


4. You want to identify and treat the source of your health problems, not just treat the symptoms or mask the condition. Often just treating the symptom leads to other more complex health problems.


5. Conventional medical practices are failing you, falling short, or you just need a doctor that can help you understand how to make informed decisions with your GP.


6. You want a health practitioner that gets to know you and takes the time to understand your health condition(s) and needs.


7. The availability of multiple treatment options is preferred rather than standard medical advice.


8. You want support in improving your lifestyle, stress levels, and diet.
   


9. You want to prevent disease and/or maintain optimal health.


10. You are concerned about long term effects of prescription or OTC drugs, and/or unpleasant side effects.


11. You may have a complicated health condition that has been treated by separate doctors for each ailment and you wish to have an integrated analysis/approach.


12. You want help navigating the health supplementation industry and clarifying claims of marketed health products.

Adapted from Dr. Shawna Darou's website here.

More Ways to Eat Kale: Kale Crunch Recipe

Here is a fun and easy way to eat kale, shared with me by one of my lovely patients.

Kale Crunch Recipe

Olive Oil for the baking tray

1 giant bunch of kale, stemmed and minced (about 1 pound)

2-3 tablespoons of parmesan cheese (optional)

Preheat oven to 350 degrees F...line a large baking tray with foil then spray it with oil.

Add the kale, and spread it out as much as possible.

Bake for 10 minutes, mixing it up once or twice during that time. Sprinkle with parmesan if desired and bake for 10-15 minutes longer stirring occasionally, until its as crisp as you like it. The kale will continue to shrink and crispen the longer it bakes. If you watch it closely and stir it often enough, you can get it quite crisp without burning it.

Remove the tray from the oven, and let the kale cool on the tray.

Yield: 2-4 cups (depending on how long you leave it in the oven)

Other toppings to try instead of parmesan if you are dairy-free: sea salt, cumin, chili powder, turmeric, nutmeg.

Enjoy that healthy green vegetable. Mmmm, kale.

Yummy Fall Stews and Magical Coconut Basmati Rice

With the fall weather quickly reminding me that I live in Minnesota again, I've been craving some yummy fall stews.

Here is one from Mississippi Market's very own self-proclaimed food snob, Liz McMann. Her Copy Cat Stew is quick and healthy. I substitute almond butter for the peanut butter for an anti-inflammatory meal.

Another stew to warm the insides on a cool Minnesota day: Curried Red Lentil Dal with Coconut Basmati Rice. Just writing those words here make my mouth water. I made these while carrying my baby in her sling, so it should be a cinch to make sans baby. My favorite part about stews: leftovers. They are even more delicious.

Curried Red Lentil Dahl

1.5 cups lentils (rinsed)
4 cups water (or a little less if you want it less soupy)
2 Tbs olive oil
1 onion (diced)
2 sweet potatoes (cubed)
2 red or green peppers (diced)
1-2 Tbs red curry paste (depending on how spicy you like it)
1 tsp cumin
1-2 Tbs grated ginger
3 handfuls of spinach leaves
sea salt to taste

Boil lentils in water until soft, about 15 minutes. In the meantime, heat a heavy stockpot over moderate heat and then add oil to coat the bottom. Cook the onion with a sprinkling of salt, stirring occasionally, until golden. Add sweet potatoes, peppers, and ginger and cook for 2-3 minutes more. Add cumin and curry paste and cook over low heat for 1 minute.
Once lentils are cooked, puree for about 30 seconds in blender or food processor. Then add lentil mixture to stockpot mixture and bring everything to a boil. Reduce heat and simmer, covered, stirring occasionally, for about 15-20 minutes until sweet potatoes are soft. Stir in spinach and salt to taste. Laddle over Coconut Basmati Rice (recipe below).

Coconut Basmati Rice
1 cup white rice
1 cup coconut milk
1 cup water
1 cinnamon stick
1/4 cup currants
1/2 tsp turmeric

This is simple: Make rice as usual, but use water and coconut milk to boil the rice (instead of just water) and the above add-ins once the rice is simmering. It's magical. Seriously, how does something so simple taste so good? Magic.

Stay warm and be well!
Liz

Parkinson's Disease and Vitamin D

Vitamin D is one nutrient I recommend to nearly all my patients because it offers so many health benefits. One of the many benefits of Vitamin D is it's ability to reduce the risk of Parkinson's Disease. In one study, those with the highest vitamin D levels showed a 65 percent lower risk of the disease. Vitamin D truly is an amazing nutrient as it is useful for many other reasons, including it's role in prevention of breast cancer, osteoporosis, depression, and fatigue. I typically recommend that 25-OH-vitamin D3 levels be monitored (this is a blood test) to determine how much vitamin D to supplement, as needs vary from person to person.

Be well,
Dr. Liz

Organic really is more nutritious!

Have you wondered whether organic produce is really that much better for your health or not? Need proof to help justify spending a few more cents? Well, here it is.

David Derbyshire writes:

"Organic strawberries may cost more, but it's a price worth paying, scientists say. The fruit is both tastier and better for your health, research shows. The most detailed study of its kind has found that they contain higher levels of anti-cancer nutrients than fruit sprayed with chemical pesticides. Naturally-produced strawberries also have a longer shelf life and a richer, more fruity flavour, according to the researchers. Their findings add to a growing body of evidence that organic food is healthier than conventional fruit and vegetables."

Read the whole article here at London Daily Mail, United Kingdom.

Be well,
Dr. Liz

Transcontinental Run for Naturopathic Medicine Awareness

"The Run" is a transcontinental running event to promote Naturopathic Medicine awareness. The event is scheduled to begin in San Francisco on July 2011. The Run for Naturopathic Medicine awareness will include 107 days of actual running (with days off for breaks and lectures), with 30.5 miles per day on average, ending in Connecticut. I wish it were going through Minnesota, then we could all run a piece of it together. Check out the website for ways to endorse or support this exciting piece of Naturopathic Medicine history in the making. Is it just me or are Forrest Gump scenes running through your head, too?

Gluten-free Vegetarian: Easy Roasted Asparagus

This gluten-free and vegetarian recipe for Roasted Asparagus from Ina Garten is so simple it literally takes less than 5 minutes to prep and 25 minutes in the oven. Asparagus is rich in folate, is a natural diuretic, and helps promote healthy intestinal flora.

Gluten-free Vegetarian: Jalapeno Lime Hummus Recipe

Move over ho-hum hummus because we are kickin' it up a notch with this Jalapeno and Lime Hummus recipe by Gluten-Free Goddess. Hummus is a great protein-filled snack that can be used as a healthy vegetable dip recipe for fresh vegetables like carrots, celery, cucumbers, bell peppers, and broccoli.

Weight Loss Tip: Add Spice to Subtract Fat

One of my favorite weight loss tips is to use spices liberally in the diet. Why? Several spices have been shown to exhibit activity against obesity through antioxidant and anti-inflammatory mechanisms. The most extensively studied is Turmeric (aka Curcumin). Other spices with similar activity include cinnamon, ginger, and black pepper.

Fabulous Tahini Cookie

This recipe is the reason I have an extra jar of tahini in my cupboard at all times. It is so easy so make and truly fabulous tasting. Tahini is made from sesame seeds, which are both rich in calcium and essential fatty acids. Enjoy!

Why Popeye Ate Spinach

If you want to maintain your muscles, emphasize fruits and vegetables - not protein - in your diet. According to a 2008 study at Tuft's University, that's because produce is a good source of potassium. Our bodies convert protein and cereal grains, both heavily represented in the North American diet, into acid residues. This triggers the breakdown of muscle to produce ammonia, which removes the excess acid. Potassium-rich diets are alkaline - the opposite of acidic - and buffer acids without sacrificing muscle.

Gluten-Free Vegetarian: Quinoa, Mango and Black Bean Salad

Quinoa, Mango and Black Bean Salad

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Gluten-free Vegetarian: Sweet Potato, Black Bean, Quinoa Chili

1 sweet potato, diced
2 tomatoes, diced
2 cans black beans, drained and rinsed
1/2 to 1 onion, diced
2-3 cloves garlic, minced
1 lime
1 cup quinoa, rinsed
1 avocado
vegetable broth
chili powder, 1-2 tsp
cumin, 1/2 tsp
oregano, 1 tsp
salt and pepper, to taste
cayenne powder, dash for heat
cilantro, for garnish

In a stock pot, heat olive oil over medium heat. Add onion and cook 4-5 minutes. Add garlic, chili powder, cumin, oregano, and a little salt and pepper. Add enough vegetable stock to fill stock pot to about 2 inches. Then add tomatoes, quinoa, and black beans. Bring to low simmer for 15 minutes to allow stock to become well flavored. Add sweet potato and simmer 10-15 minutes more, or until sweet potato is soft. Add juice of 1 lime (depending on your preference). Taste and adjust seasoning. Serve alone or over rice. Add chopped cilantro and fresh avocado slices to top as garnishes. Serves 4.

Quick nutrition assessment:
Sweet potatoes are rich in Vitamin A, which may prevent autoimmune disease. Protein sources: black beans, quinoa, avocado. In addition to being a good source of protein, quinoa is rich in many nutrients, such as B vitamins which are important for combating stress and fatigue. Garlic and onion are great for minimizing inflammation. And cilantro is detoxifying.

Gluten-free Vegetarian

I love the Food Network. But I wish one of my food heroes - Bobbie Flay, Rachel Ray, Ina Garten, or Giada de Laurentiis - would cook gluten-free vegetarian recipes. So now I am on a mission to fill the void and start gathering the most delicious and nutritious recipes around.

And so it begins.

Mulligatawny Soup Recipe with Jasmine Rice
from http://glutenfreegoddess.blogspot.com

1 tablespoon olive oil
1 tablespoon Thai Kitchen Green or Red Curry Paste, or GF curry powder, to taste
1 medium red onion, peeled, diced
3 cloves garlic, minced
6 medium carrots, peeled and diced
2 stalks celery, chopped
2 medium apples, peeled, cored and diced
1 medium sweet potato, peeled and diced
1 quart light vegetable broth
1 cup coconut milk
Juice from 1 or 2 medium limes, as needed
1 teaspoon raw organic agave nectar or organic raw sugar
Sea salt and fresh ground pepper, to taste
1 14-oz. can chick peas, rinsed and drained
Finely diced red onion, apple, or chopped fresh cilantro, for garnish

You'll also need:

1 pot of cooked jasmine rice

Heat the olive oil over medium high heat in a medium size soup pot. Add the curry paste and stir briefly to season the oil. Add in the onion, garlic, carrots, celery, apples and sweet potato; stir and cook until softened, about 7 minutes.

Stir in the vegetable broth. Bring to a high simmer and then cover the pot; reduce the heat and simmer the soup, stirring occasionally, until the vegetables are tender, about 20 to 30 minutes.

Add the coconut milk, a squeeze of lime juice and a touch of agave or raw sugar. Stir with love. Taste for seasoning adjustments. Could it use more lime to tart it up a bit? A little salt and pepper?

Adjust the seasonings to your liking. Heat through gently; don't boil.

Puree the soup with a handheld immersion blender (you could also puree in small batches, covered tightly, in a blender or a food processor; hold the lid on, though as hot soup sputters and expands when it is blended). Return the puree to the soup pot.

Stir in the drained chick peas. Heat through on low heat until serving.

Note: If you prefer a little more texture, you can also puree only half the soup- or mash it lightly with a potato masher until you have the consistency you desire. Then add the chick peas and warm through.

Serve the mulligatawny with a garnish of diced red onion, apple or cilantro. Offer a side of hot cooked jasmine rice.

Add a spoonful of rice to the soup as you eat it. Delicious!

Serves 4.

Read more: http://glutenfreegoddess.blogspot.com/2010/01/mulligatawny-soup-with-jasmine-rice.html#ixzz0k4G8qSkk

Build a Strong Immune System with Probiotics

Did you know that about 70% of your immune system is actually centralized in the gastrointestinal tract? This means that a healthy digestive tract is one of your best defenses against illness.
You can help your immune system and digestive tract function optimally with probiotics. I'm sure most of you have heard of probiotics by now - they are healthy bacteria that can be found naturally in cultured foods such as yogurt, keffir, saurkraut, and miso. In addition to eating probiotic foods, it is also useful to eat foods that are prebiotics, which help healthy bacteria grow in the intestines. Prebiotic foods include artichokes, asparagus, oats, honey, many fruits, and goat’s milk.

Here are some beneficial effects of probiotics:
- inhibit growth of bacteria that can cause disease
- synthesize vitamins, such as B vitamins
- increase availability of nutrients
- decrease intolerance of lactose in some individuals
- decrease symptoms of acid reflux, gas, bloating, constipation and other digestive compliants
- decrease prevelance of allergies and upper respiratory infections
- support healthy immune system function

People with the following concerns often require a probiotic supplement:
- women who suffer from chronic yeast infections or Candida
- people who have taken antibiotics, which kill of the good bugs in the intestinal tract
- people who suffer from diarrhea, constipation, gastrointestinal distress, or irritable bowel syndrome

Almost EVERYONE can benefit from taking probiotics, but not all probiotic supplements are created equally. Talk to your Naturopathic Doctor about the type of probiotic supplement that would be best for you.

Things Your Naturopathic Doctor Tells You: Diet Soda Bad. Stevia Good.

Aspartame alert: Diet soda destroys kidney function

Dr. Oz says "Try Reiki"

One of the modalities I use in my practice is Reiki, which was recently recommended by Dr. Oz here: