The Whole You

Darcie's Gluten Free Flatbread

Darcie brought her son to see us for our NeuroWellness Program. Testing indicated that he had a number of food sensitivities. Working with us to learn what foods were not supportive of his body and how to build a better nutritional plan she was able to make significant modifications to his diet and he began to feel better.

One of the challenges that she faced however was the search for a bread product that would meet the needs of the family and also taste good. After trying many different brands of commercially available products Darcie decided to try making her own. This flatbread has become a family favorite. We're happy to say Darcie agreed to let us share it with you.

A gluten-free, dairy-free, egg-free bread it's a wonderful recipe to still allow those families who have to deal with food sensitivities to include bread in their diet. And for those who don't need to, well...it's still pretty tasty. These gluten free flours can be purchased commercially in larger grocery stores    

1 cup gluten-free oat flour    
1/4 cup white rice flour  
1⁄4 cup sorghum flour  
1⁄4 cup tapioca starch  
3⁄4 teaspoon xanthan gum  
1 teaspoon crushed rosemary  
1⁄2 teaspoon sea salt  
1⁄2 teaspoon gluten free baking powder  
2 tablespoons olive oil
1 cup hot water  
2 teaspoons honey
extra white rice flour for kneading    

Mix dry ingredients together until fully combined
In a separate bowl mix together hot water, oil, and honey  
Add to dry ingredients, mixing well  
Let batter rest for 10 minutes  
Sprinkle a small amount of white rice flour on a cutting board  
Place 1 heaping tablespoon of batter on the cutting board and sprinkle with white rice flour  
Gently work the batter into a circle about 8 inches in diameter    
Turn over about half way through the process to prevent sticking    
Place a cast iron pan or comal on the stove and bring to medium heat  
Carefully transfer the flatbread to the hot pan
Cook approximately 2 minutes on one side, flip and cook 1 minute on the other side  
Remove from pan and allow to cool, the flatbread will soften as it cools    

Note: you may need to re-form the bread after transferring to the pan as the dough is rather delicate

Darcie says: "This flatbread is perfect for making taco-like sandwiches. I fill mine with all kinds of meats, lettuce, tomatoes, avocados, pesto -- you name it. It's delicious and doesn't have the typical strange taste so many gluten free recipes do."

Washing Your Produce

It's getting close to the season for fresh fruits and vegetables.  So many of us have become conditioned to the idea that the producer will triple wash and clean all the produce that we don't take proper sanitary precautions at home.

This can be a problem when there are pesticides on the food or when there is a bacterial contamination.  Pesticides don't come off with just a quick water rinse.  They're chemical creations that are designed to be water insoluble (otherwise how would they stand up to the rain).  And if there is some sort of bacteria on the food simply cutting into it can transfer these bacteria from the outer skin to the flesh of the fruit or vegetable.

Therefore in order to have the best possible kitchen hygiene it is important to follow a few simple rules.  These rules won't protect you in the case of serious outbreaks or contamination from the production end.  But they certainly go a long way toward helping you to have the cleanest food possible.

1. Wash your fruits and vegetables with a solution designed to help clean them.*
2. Always use a clean cutting board and knife on a clean counter.
3. Do not cut meat on the same cutting board or with the same utensils as fruit, vegetables, bread, or cheeses.
4. Always sanitize your equipment and counter after working with meat.
5. Scrub any hard outer layers.  This includes melons and squashes.
6. Discard the outer leaves of leafy vegetables which are often also tougher and less tasty.

*Because water alone is not enough to thoroughly clean your produce, consider using a wash.  You can purchase fruit and vegetable washes at the grocery store however you can also save a little money by making your own at home.

Combine the following ingredients:

1 C. water
1 T. vinegar
2 T. baking soda

Let mixture fizz a little and then pour into a spray bottle.

To use this wash spray onto produce and let sit for a couple of minutes.  Wash in cold water, scrubbing with a brush if the produce has a tougher rind or peel. 

 

 

 

 

 

 

 

 

 

 

 

 

 

photo:  marykbaird

make your own Greek yogurt

Greek yogurt has taken the grocery store by storm.  Higher in protein, slightly more tangy flavor, people are buying it on a regular basis.

But did you know that you can make it at home?  Often less expensive and just as tasty it's simple and easy.

When making this recipe use organic, whole milk yogurt.  Organic dairy is a good choice, one that allows you to estrogenic additives, antibiotics and preservatives which can be found in conventional dairy products.  Whole fat dairy is important to allow the body to fully utilize the vitamin D (vitamin D is a fat-soluble vitamin) and properly assimilate the calcium.

Greek Yogurt

1 32-oz organic whole milk yogurt*

Line a colander with cheese cloth or an unbleached coffee filter

Pour the yogurt into the colander

Place the colander over a bowl

Place the colander and bowl into the refrigerator overnight

In the morning the yogurt will have thickened and in the bowl will be the whey which has separated out.  This whey can be used in a number of different ways.  You can drink it, use a tablespoon in the water when you soak beans, use it in bread baking for a sourdough tangy flavor, it can replace milk or water in muffin or snack bread recipes, add it to smoothies or protein drinks.  If all else fails and you find you cannot use it you could at least feed it to your dog who will benefit from the nutritious profile.

The longer you let the yogurt sit the thicker it can get.  Putting a small weight on top can help press even more liquid out.  This thicker product can be used as a yogurt cheese, replacing cream cheese.  If you fold in herbs or spices to taste it can substitute as a boursin-style cheese.  

roasted chickpeas

Chickpeas, also called garbanzo beans, are a great high protein, high fiber food.  Roasted they make a delicious snack that can be spiced and flavored any way you like.

1 bag dried chickpeas, sorted and rinsed
2 T. olive oil
sea salt to taste
paprika, cumin, or other spice to taste

Soak the chickpeas in 4 cups of water overnight
Drain the chickpeas, rinsing well
Place chickpeas in a pot, cover with water and bring to a boil
Reduce heat to medium and cook until chickpeas are done (approximately 1 hour)
Remove from heat and drain
Run through cool water and then remove the skins from the chickpeas
Pat chickpeas dry and then place on a cookie sheet, tossing with the oil to coat them
Bake 400F for 30-35 minutes
Season with salt and spices
Let cool and then enjoy
May be stored in an airtight glass jar 

 

Bean Dips

Hungry for something tasty and yet good for you?  Consider adding legumes to your nutritional plan.  High in fiber and loaded with micronutrients this is a satisfying way to snack healthy.

Before you consider pairing it with chips or crackers, think about using veggies instead.  This gives you a great nutritional boost and adds in at least an oh-so-important serving.

Here are two delicious recipes that are easy to make up at home.  Placed into takeaway containers with veggies sticks or rounds on the sides, and you've got a good-for-you snack that you can feel good about.

Hummus

2 cups cooked chickpeas
¼ cup water or whey
2-3 tablespoons lemon juice depending on your preference
1 ½ tablespoons tahini
2 cloves garlic, crushed
½ teaspoon sea salt
2 tablespoons olive oil paprika or fresh parsley for garnish

Combine chickpeas, water and lemon juice/whey in a food processor.
Blend together, slowly adding olive oil until the mixture starts to stick together.
Add remaining ingredients and a little extra olive oil if needed to make it smooth.
Garnish with paprika or fresh parsley and serve.

Black Bean Dip

2 cups black beans
2 tablespoons raw apple cider vinegar
1 tablespoon lime juice
1 tablespoon chopped fresh cilantro
1 tablespoon olive oil
1 garlic clove, peeled
1 teaspoon ground cumin
Sea salt and freshly ground pepper, to taste

Combine black beans, vinegar and lime juice in a food processor.
Blend together, slowly adding olive oil until the mixture starts to stick together.
Add remaining ingredients and a little extra olive oil if needed to make it smooth.

mineral rich bone broth

 Our modern diet is often low in minerals.  One delicious way to add minerals back into our system is by making, and drinking, delicious mineral rich broths.  These broths are a great warm drink either in between meals or as a starter to a meal.

The addition of raw apple cider vinegar or fresh squeezed lemon juice to the pot helps to pull calcium from the bones and further enriches the soup.  Letting the pot sit for approximately 30 minutes before starting to cook it gives the vinegar a chance to work.

 

To make this recipe you need:

1 medium sized chicken, cut into parts, plus gizzards

water

2 T. raw cider vinegar or fresh squeezed lemon juice

1 onion roughly chopped (optional)

2 carrots roughly chopped (optional)

2 ribs celery roughly chopped (optional)

1/2 bunch flat leaf parsley (optional)

 

place all ingredients in a large stock pot

Add water until it covers the chicken by at least 2 inches

Let this mixture sit for 30 minutes

Turn on the heat and bring to a boil

Reduce heat to low and simmer until the meat is fully cooked (at least 2 hours)

Add more water if needed to ensure meat remains covered

Strain and separate, disposing of bones and vegetables

The meat can be eaten, the broth can be refrigerated and reheated to serve

Delicious with fresh green onions, herbs, and a pinch of salt simply as broth, this also makes a delicious soup base