Gluten-Free Whole Grain Snacks: Cinnamon Applesauce Muffins

I promised a few of my gluten-free patients that I'd post this delicious and healthy Cinnamon Applesauce Muffin recipe, adapted from a recipe I got from the owner of Cooqi while sampling her pancakes at the gluten-free tasting last weekend at Mississippi Market. The Cooqi Pancake Mix is made of healthy gluten-free whole grains, like buckwheat flour and brown rice flour, distinguishing it from most other gluten-free mixes, which tend to be full of refined flours that can cause health problems. This muffin is a good source of protein and fiber, making it an awesome breakfast or snack. I made a bunch of these muffins and put the ones we didn't eat right away into the freezer so we could have a healthy snack ready whenever we need it, (and so that I wouldn't eat them all at once). Next time I am going to add walnuts and use a maple syrup/blackstrap molasses combo instead of brown sugar, just to make it an even healthier snack.

Another gluten-free whole grain snack that is actually ready-made (in case you don't have time to make muffins) is Thuro Bread. I am in love with the gluten-free bars made from gluten-free oats, amaranth, and coconut flour. Delightful.


Cinnamon Applesauce Muffins
1.5 cups Cooqi Pancake Mix
.5 cup almond meal
2 Tbs ground flax
2 tsp cinnamon
2 cups unsweetened applesauce
.5 cup oil (I used half coconut oil and half organic butter)
1/2 cup brown sugar (could substitute 1/3 cup maple syrup...or perhaps 1/3 cup of maple syrup/black strap molasses combo)
2 eggs
1 tsp vanilla

Preheat oven to 350 degrees F. Grease or line muffin pans. Mix dry ingredients in a bowl. Combine wet ingredients until blended. Mix in dry ingredients until smooth. Scoop batter into muffin pans and bake for 15-20 minutes, until inserted toothpick comes out clean.

Words of Wisdom for Parents: The Gut, Microbes, and Poop

I recently came across this post from a lactation consultant in Paris, that beautifully describes a holistic approach to gastrointestinal health, starting with birth. At first glance, the title "The Gut, Microbes, and Poop" may make you uncertain whether you want to read on, but if you are about to become or already are a parent, this is worthwhile, because let's face it, poop is something all parents must learn to become very, very familar with, as it is a sign of your child's overall health and well-being. For the first few years, you will see most of this poop come and go. If you or your child have ever experienced any of the following conditions, this post is an absolute must-read: cradle cap, eczema, skin rashes, “baby acne”, a red ring around the anus, thrush, dark circles under the eyes, difficulty organizing states, cognitive delay, difficulty sleeping, poor appetite, poor growth, “colic”, “high-needs” behaviours, congestion, reflux, refusing the breast, arching at the breast, gassiness and infection. All of these can be improved dramatically by taking a naturopathic or holistic approach to optimizing digestion and uncovering possible food allergies.

Without further ado, here it is:

holisticIBCLC: The Gut, Microbes and Poop.: "There’s a topic I spend an inordinate amount of time thinking about. To the point that I think I may be obsessed. To put it into perspe..."

Spring Detox Recipes

It has been a long winter in Minnesota and now that the weather is warmer, I can feel my body just craving the freshest foods it can get, which means it is time to break out my spring detox recipes. I have been absolutely loving this Spring Green Smoothie recipe from Tom and Ali, featuring the ever-so-healthy collard green, along with apple, pear, ginger, lemon juice, and mint. The recipe calls for kiwi, which I don't have on hand at the moment, so I've been substituting peach or mango with delightful results. What I especially like about the Spring Green Smoothie is that it does not have any dairy or dairy substitutes, which feel a little heavy to my body in this warmer weather. I threw in 10 soaked almonds yesterday to give it a little protein boost, and also added my probiotics and Vitamin C powder for an immune boost. I even got Miss Fiona (now 15 months) to drink up. Getting collard greens into my picky eater is a major accomplishment!

For light lunch or dinner fare, this Greek-style Chickpea and Quinoa Salad from The Brassica Diaries with mint, kalamata olives, and cucumber is so refreshing and soon to become a weekly staple on my menu due to how easy it is to make. In case you've never tried quinoa before, it is a gluten-free grain packed with protein and B-vitamins, making it a superfood in my book. FYI: it tastes best if you give it a rinse before you cook it.

Next on my list of favorite detoxifying food ideas: BEETS. I've been shredding raw beets in my food processor and adding liberally to salad greens. I've also been adding them to smoothies. I just found this Cherry Beet Detox Smoothie and can't wait to try it out.

By the way, have you heard of FruitShare? They deliver the freshest in-season organic fruit to your door and they are truly awesome. The Minnesota Association of Naturopathic Physicians is partnering with FruitShare to help raise funds to support Naturopathic Medicine in Minnesota - woo hoo! You can help by using the code "MNANP" when you order from FruitShare online. (Be sure to mention that Dr. Orchard referred you, because the doctor who raises the most money wins a free box o' fruit.) I am seriously going to order these cherries now so they get delivered at their peak freshness. What are you going to get to put in your spring detox smoothie?

Healthy Cupcakes! What?

My daughter just celebrated her first birthday (hooray!) and in my attempt to find the PERFECT healthy cupcake recipe, I found a few wonderful gluten-free, sugar-free, dairy-free recipes here and here from Lauren via her Healthy Indulgences blog. The secret ingredient: beans, aka legumes. Yes, beans! The recipes use black beans for chocolate cake or white beans for vanilla cake, to make the cake moist and...well, healthy. Sounds crazy and, I admit, I have yet to actually make these cupcakes because I have been so busy with work...and getting ready for the birthday party...and crafting the birthday gift (inspired by this origami peace crane mobile and the Cranestorm Project at Wet Paint). So, she didn't eat cake for her birthday, which she probably would not have wanted anyways, but the concept is so fantastic that I can't wait to make healthy cupcakes for Valentine's Day and I can't wait to share the recipes with you. If you are like me, the incessant ads and media buzz about Valentine's Day has visions of cupcakes and chocolates dancing in your head. You may even be wondering how to make it through without over-indulging or straying from a healthy diet. Well, it turns out that these recipes adhere to most of my patients' anti-inflammatory diets, with the exception of cocoa/chocolate, but you can easily substitute carob. If you make either recipe before I do, please leave a comment with your results and whether you loved them or not.

And, since we are on the topic of cupcakes and chocolate, my latest obsessions in the gluten-free world are Petunia's Pies and Pastries, a gluten-free vegan baker in Portland, Oregon, and this "Valentine's Box o' Chocolate" giveaway by Kinnikinnick Foods, North America's leading provider of gluten-free goods and snacks, valuing $50.

Here's to eating healthy cake and enjoying it, too!