Sweet Potatoes with Pistachio Butter

sweet potatoes with pistachio butter

This week officially kicks off holiday season on the blog, and I’ll be featuring a different pistachio-inspired, gluten-free, and diabetes-friendly recipe each day. Today is everyone’s favorite, sweet potatoes–and this time it comes with a pistachio punch! Tis the season for wonderful food!


Sweet Potatoes with Pistachio Butter

This is a great make ahead dish as they actually taste better if allowed to refrigerate overnight before serving.

Yield:  Eight ½ cup servings

//Ingredients//

  • 2 pounds cleaned and trimmed sweet potatoes
  • 2 tablespoons Pistachio Butter*
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon smoked salt
  • 1/2 teaspoon ground allspice
  • Optional garnish:  2 tablespoons chopped pistachios

 

//Instructions//

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Place sweet potatoes on a baking sheet and prick with a fork.  Bake until very tender when a fork or knife is inserted, approximately one hour.  Remove from oven.
  3. When cool enough to handle, remove peel and place in bowl of a food processor.
  4. Add the remaining ingredients.  Process until smooth.
  5. Transfer to ovenproof serving dish.  Cover and refrigerate overnight (or for up to two days).
  6. Bring to room temperature one hour before warming.
  7. Preheat oven to 300 degrees.
  8. Place casserole in oven and heat just until warmed through, approximately 25 minutes.
  9. Remove from oven and garnish with chopped pistachios if desired.  Serve immediately.

 

*Pistachio Butter

Yield: Approximately 1 cup or 16 tablespoons

//Ingredients//

  • 1 cup roasted unsalted pistachio kernels
  • 2 ½ tablespoons grapeseed oil

 

//Instructions//

  • Place pistachios and olive oil into food processor or blender
  • Process or blend until pistachio butter is smooth and creamy.

 

Nutrition Analysis for one 1/2 cup serving of Sweet Potatoes with Pistachio Butter

  • Calories   140
  • Calories from Fat    15
  • Total Fat  1.5g
  • Sat Fat  0g
  • Trans Fat     0g
  • Cholesterol  0g
  • Sodium  270mg
  • Total Carbohydrate 30g
  • Fiber    4g
  • Sugar  6g
  • Protein  3g
  • Vitamin A  380%
  • Vitamin C    25%
  • Calcium  2%
  • Iron     2%

Turkey Roast with Sausage, Fruit and Pistachio Dressing

Turkey Roast with Sausage, Fruit, & Pistachio Dressing

Turkey Roast with Sausage, Fruit, & Pistachio Dressing

This week officially kicks off holiday season on the blog, and I’ll be featuring a different pistachio-inspired, gluten-free, and diabetes-friendly recipe each day. Today we focus on the main event, the Turkey Roast with Sausage, Fruit, & Pistachio Dressing. Tis the season for wonderful food!


 

Serves 8 (Two slices per serving)

//Ingredients

  • 1/2 boneless, skinless turkey breast, about 1 1/2 pounds
  • 1 1/2 cups Sausage Fruit and Pistachio Dressing
  • Kitchen twine
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon thyme
  • 1/2 teaspoon sage
  • 1 Tablespoon grapeseed or olive oil

 

//Instructions:

  1. Preheat oven to 350 °Fahrenheit.
  2. Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap.
  3. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
  4. Remove plastic wrap from top of turkey and spread 1 ½ cups of the dressing evenly lengthwise over surface, almost to edge.
  5. Roll turkey lengthwise. With kitchen twine, tie roast lengthwise once and in several places across turkey. Discard plastic wrap.
  6. In small bowl, mix together spices.
  7. Rub oil over all surfaces of roast; rub spice blend evenly over roast.
  8. Place turkey roast in shallow roasting pan, then place in preheated oven. Roast for 45-60 minutes or until internal temperature measured with an instant-read thermometer reads 155 °F. 
  9. Remove roast from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices.

 

Nutrition Analysis – per two-slice serving 

  • Calories: 190
  • Calories from Fat: 70
  • Total Fat: 7g
  • Sat Fat: 1g
  • Trans Fat: 0g  
  • Cholesterol: 40mg
  • Sodium: 230mg
  • Total Carbohydrate: 9g
  • Fiber: 1g
  • Sugar: 2g
  • Protein: 23g
  • Vitamin A: 8%
  • Vitamin C: 2%
  • Calcium: 2%
  • Iron: 10%

 

Cornbread Stuffing with Sausage, Dried Fruit and Pistachios

Cornbread Stuffing with Sausage, Dried Fruit and Pistachios (gluten free)

Cornbread Stuffing with Sausage, Dried Fruit and Pistachios (gluten free)

This week officially kicks off holiday season on the blog, and I’ll be featuring a different pistachio-inspired, gluten-free, and diabetes-friendly recipe each day. We continue our succulent side dishes with this Cornbread Stuffing with Sausage, Dried Fruit, and Pistachios. Tis the season for wonderful food!


Yield: Sixteen ½ cup servings (8 cups)

//Ingredients//

  • 6 cups dried cornbread cubes (or dried whole wheat bread cubes)
  • 1 tablespoon grapeseed or olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped celery
  • 1/4 cup finely chopped carrot
  • 1 tablespoon chopped garlic
  • 8 ounces lean turkey sausage, cooked, drained and crumbled (2 links)
  • 1/2 – 1 cup diced dried fruit (apples, apricots, cranberries, raisins, figs or pears)
  • 2 cups fat free chicken broth, divided
  • 1 teaspoon dried sage
  • 1/2 teaspoon dried thyme
  • 1 large egg
  • 1/3 cup minced fresh parsley
  • 3/4 cup roasted salted pistachio kernels, chopped (3.25 ounces)

//Instructions//

  1. Place cornbread cubes in a large mixing bowl.
  2. In large nonstick skillet, heat oil over medium heat.
  3. Add onions, celery and carrot; cook 5 minutes, stirring frequently.
  4. Add garlic and cook for 1 minute longer, but don’t allow garlic to brown.
  5. Add cooked sausage, fruit, herbs and 1⁄3 cup of the broth. Bring to a boil. Reduce heat, cover and simmer 3 minutes.
  6. Remove from heat and add vegetable mixture to the cornbread. Stir well, cover and refrigerate overnight.
  7. Just before roasting turkey, add parsley and pistachios to the dressing; stir well. Season to taste with salt and pepper.
  8. Whisk together egg and 1 cup broth and pour over cornbread mixture, tossing well. Mixture should just hold together but should not be wet.  Add extra 2/3 cup broth if necessary.
  9. Spray 2-quart baking dish with cooking oil spray (use larger baking dish if not reserving dressing for Turkey Roast) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
  10. After Turkey Roast has been in oven 30 minutes, place covered baking dish of remaining dressing in oven.
  11. After 15 minutes (or when internal temperature of roast, measured with instant-read thermometer, is 155 °F), remove roast from oven.
  12. Remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown. Serve hot.

 

Nutrition Analysis for one – 1/2 cup serving

  • Calories: 210
  • Calories from Fat: 110
  • Total Fat: 12g
  • Sat Fat: 2g
  • Trans Fat: 0g
  • Cholesterol: 20mg
  • Sodium: 310mg
  • Total Carbohydrate: 23g
  • Fiber: 4g
  • Sugar: 6g
  • Protein: 6g
  • Vitamin A: 15%
  • Vitamin C: 8%
  • Calcium: 4%
  • Iron: 15%

Holiday Green Beans with Pistachio Pesto

Pistachio Green Beans

Holiday Green Beans with Pistachio Pesto

This week officially kicks off holiday season on the blog, and I’ll be featuring a different pistachio-inspired, gluten-free, and diabetes-friendly recipe each day. Let’s start the week out with a healthy green bean side dish, sure to rival any traditional green bean casserole out there. Tis the season for wonderful food!


Holiday Green Beans with Pistachio Pesto 

Yield: 8 servings

//Ingredients:

  • 1 1/2 pounds (24 ounces) trimmed green beans, cut in 2 to 3 inch pieces, blanched*
  • 1 tablespoon grapeseed or olive oil
  • 1 cup chopped onion (red, yellow or white)
  • 4 slices turkey bacon, cooked, drained and crumbled
  • 2 roasted yellow or red Bell peppers, peeled, seeded and cut in matchsticks
  • 1/4 cup Pistachio Pesto (recipe below)

//Instructions:

Heat oil in large nonstick sauté pan.  Add onion and cook for 4 to 5 minutes or until softened and just beginning to brown. Add bacon and cook one minute longer.  Add beans and bell pepper and cook for 2 to 3 minutes or until beans are tender but still bright green.  Crumble the pesto over the beans and toss evenly to distribute.  Serve immediately.

Nutrition Analysis for one serving

  • Calories: 100
  • Calories from Fat: 50
  • Total Fat: 6g
  • Sat Fat: 1g
  • Trans Fat: 0g
  • Cholesterol: 5mg
  • Sodium: 85mg
  • Total Carbohydrate: 10g
  • Fiber: 3g
  • Sugar: 5g
  • Protein: 3g
  • Vitamin A: 15%
  • Vitamin C: 70%
  • Calcium: 6%
  • Iron: 6%

* I used 1 24 oz. pkg TJ’s frozen green beans FYI – thawed but not blanched


Pistachio Pesto

Pistachio Pesto

Pistachio Pesto

In addition to the Holiday Green Bean recipe, this pesto is fabulous on pasta or bruschetta too.

Yield:  ~ 2 cups or 32 tablespoons

//Ingredients

  • 1 1/2 cups roasted, unsalted pistachio kernels (6.5 ounces)
  • 1/2 cup grapeseed (or olive) oil
  • 1/2 cup roughly chopped fresh basil
  • 1 tablespoon chopped garlic
  • 1/4 cup warm water
  • 1/2 cup grated Parmesan or Romano cheese
  • 1 teaspoon smoked salt
  • 1/2 teaspoon ground black pepper.

//Instructions:

In the bowl of a food processor, chop the pistachios. Add the oil, basil, garlic and pulse til mixture is somewhat smooth but slightly chunky.  Transfer to a small mixing bowl.  Add cheese, salt, pepper and transfer to covered container.  Refrigerate.

Nutrition Analysis for 1 tablespoon Pistachio Pesto

  • Calories: 70
  • Calories from Fat: 60
  • Total Fat: 7g
  • Sat Fat: 1g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 90mg
  • Total Carbohydrate: 2g
  • Fiber: 1g
  • Sugar: 0g
  • Protein: 2g
  • Vitamin A: 0 %
  • Vitamin C: 0%
  • Calcium: 2%
  • Iron: 2%

Cold Busting Shopping List + Chicken Soup Recipe

What you need to stay healthy and happy this cold and flu season

What you need to stay healthy and happy this cold and flu season

Turn up the volume on your immune system to combat colds before they knock you out! Here are some potent cold-busting foods to top your next shopping list. 

Cold Busting Shopping List

Chicken Soup[1] – the most requested food of cold sufferers.  Though its medicinal role isn’t clearly defined, a slew of doctors agree this all-time favorite has a certain je ne sais quoi that seems to work wonders. It may be the steaming broth acting as a decongestant, or a combination of some of the ingredients that elicit an anti-inflammatory response to the respiratory system.  Either way, few foods offer the same soothing combo of savory comfort and old-fashioned memories

Citrus fruits [2] contain a myriad of antioxidants including the star power of Vitamin C.  But it’s not all in the juice.  Most of the vitamin C in oranges is actually found in the peel (53 percent), while lesser amounts are found in the juice (23 percent) and the pulp and rind (21 percent).  Be sure to zest your fruit and stir it into your juice or your favorite recipe.

Garlic[3][4]has a distinctive role in enhancing immune function among its many health benefits.  It has also shown promise in moderating healthy cholesterol levels, antitumor activity and antioxidant properties.

Ginger [5]– contains several phytochemicals, including shogaol and zingerone which have anti-tussive and anti-inflammatory properties. This means they bring relief for cough and congestion from a cold or the flu.

Zinc- rich foods – zinc is a potent supporter of several different immune functions. Zinc- rich foods include mushrooms, fresh parsley, lean beef, low fat dairy and sesame seeds.

 

Additional Guidelines for Prevention

  • Wash hands frequently – this is the number one form of cold transmission
  • Avoid nutrient-poor foods which are processed, refined, fried, including sugar, excess fat & salt
  • Get plenty of rest
  • Moderate exercise (or lay off for a couple days if you’re feeling hammered)
  • Minimize stress
  • Optimal hydration; – drink plenty of fluids; especially if you have a fever 

Whether you’re trying to stay at the top of your game, or you’re already in the throes of a nasty cold, here are some recipes to tickle your palate while they chase away the chill.

 
Recipe: Spiced Chicken Soup

Yield: 2 quarts

No noodles here — a fragrant blend of spices punctuates this robust soup.   For a vegetarian version, replace the chicken with garbanzo beans or cubes of firm tofu.

Ingredients:

  • 1 tablespoon olive oil
  • 2 cups finely chopped onions
  • 2 tablespoons finely chopped. peeled fresh ginger
  • 2 tablespoons chopped garlic
  • 1 cup diced fire-roasted tomatoes or 1 cup tomato sauce
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin1/2 teaspoon ground cardamom
  • 1/4 teaspoon ground cinnamon
  • 4 cups fat-free low-sodium chicken or vegetable broth
  • 1 (12-ounce) sweet potato, peeled and cut into 1/2-inch dice (about 2 cups)
  • 12 ounces boneless, skinless chicken breasts, cut into 1/2-inch cubes
  • Salt and pepper to taste
  • 1/4 cup chopped fresh cilantro, without stems

Instructions:

  1. Heat oil in a large heavy pot over medium heat. Add onions and cook, stirring occasionally, until onions are tender but not brown, about 10 minutes.
  2. Add ginger and garlic; sauté until fragrant, about 1 minute. Do not brown garlic.
  3. Add tomatoes and simmer for 5 minutes. Add spices and cook until very fragrant, about 1 minute.
  4. Add chicken broth and bring to a boil. Stir in sweet potato and simmer for about 4 minutes. Add chicken and simmer until cooked through, about 5 minutes. Season with salt and pepper. Serve hot, sprinkled with cilantro

 

[1] “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro”  Rennard, B, Ronald F. Ertl, BS; Gail L. Gossman, BS; Richard A. Robbins, MD, FCCP and Stephen I. Rennard, MD, FCCP  Chest. 2000;118:1150-1157
[2] With permission from Stop the Clock! Cooking:  Defy Aging – Eat the Foods You Love, Penguin Group, 2003
[3] ” Garlic – A Natural Source of Cancer Preventive Compounds” Das, S. Asian Pac J Cancer Prev. 2002;3(4):305-311
[4] “Garlic and aging: new insights into an old remedy” Rahman, K  Aging Res Rev. 2003 Jan;2(1):39-56
[5]  Pharmacological studies on ginger. I. Pharmacological actions of pungent constituents, (6)-gingerol and (6)-shogaol  Suekawa M, Ishige A, Yuasa K, Sudo K, Aburada M, Hosoya E. J Pharmacobiodyn. 1984 Nov; 7(11):836-48.
[6] “Recipe adapted from Stop the Clock! Cooking:  Defy Aging – Eat the Foods You Love, Penguin Group, 2003

 

5 Tips to Fight Flu Season

Adopt these 5 healthy habits to stay strong through flu season

Adopt these 5 healthy habits to stay strong through flu season

It’s that time of year again! Yes, it’s fall and the holidays are upon us–but it’s also that time of year that pesky colds can keep you from enjoying this festival season. Besides getting your flu shot, how can you help build your body’s defenses stay strong? Below are 5 lifestyle habits that are proven to help fight flu-like symptoms to keep you healthy and happy for the holidays.

 

Catch Some Zzzzz’s

Getting enough sleep is proven to help fight infection, by allowing your body to focus on repair and recovery. Harvard University says that in sleep studies looking at amount of sleep and recovery rate, those who slept more had shorter symptom times than those who didn’t. Getting your zzzz’s is not just important during a time of sickness, it’s best used to prevent the cold or flu altogether! Studies suggest that regularly getting 7-8 hours of sleep a night is one of the best ways to keep your immune system recharged and ready for action

 

Break a Sweat

I know, you’ve heard it all before–but that’s because exercise really does help keep your body in tip-top shape, including your immune system. It is recommended to get at least 30 minutes of exercise 5 times a week, but in this busy time of year a little can go a long way. Doing just 10 minutes of exercise three times throughout the day can meet your goal, so take a short walk on your break, put a little more elbow grease into cleaning the house, and do a little dancing in the living room with your family. That leads us to the next habit to stay healthy….

 

Laughter Really is the Best Medicine

They’re not kidding, happiness and laughter keep you healthy. In a study looking at optimism and changes in immunity, it was found that happiness and an optimistic outlook may protect health by counteracting stress-induced increases in inflammation. A positive outlook on life can increase overall well being, whether it be mental or physical. So enjoy family and friends, and have a chuckle…for your health.

 

Hydrate for Health

Staying hydrated is an important part of backing up your immune system’s natural defenses. Your body is 60% water and even slight dehydration can result in lowered body function. Staying hydrated throughout the day can help your body’s natural immunity stay strong throughout the cold and flu season. Aim for 8 or more glasses of water a day, and spice up your agua with a little lemon or apple cider vinegar for an extra immunity punch!

 

Food as Flu Defense

So we all know that the foundation for keeping a healthy body, and immune system, is a healthy diet. But what foods should you choose when you feel those flu symptoms coming on? Getting a variety of fruits and vegetables helps your body meet its vitamin and mineral needs, and chicken soup has been proven to be anti-inflammatory–showing that there is some truth to old wives’ tales. Lemon can help break down mucus, and ginger and garlic may help alleviate symptoms. But steer clear of juice and dairy–the high sugar in juice feeds infection and dairy has been shown to increase mucus in some people. Overall, eat a balance of protein, complex carbs, and fill up on vegetables and fresh fruits. The best defense is a good offense!


To find out more tips to stay healthy and happy, check out my book Positively Ageless!

Biggest Loser Chef and Nutritionist on peaches and probiotics

peach smoothieProbiotics are healthy bacteria that discourage the growth of harmful bacteria.

Some manufacturers add “live” healthy bacteria cultures to their dairy or soy products during processing to enhance the health-promoting potential. These cultures may include Lactobacillus Acidophilus. The probiotic bacteria pass through the stomach to the gastrointestinal (GI) tract, where they help maintain a good balance between the many kinds of bacteria that live there, while promoting overall GI health. There is some scientific evidence that fermented foods containing probiotics may help to prevent some forms of cancer, too.

Go for a probiotic boost. Health experts are putting a lot of focus on the use of probiotics to prevent and treat a variety of diseases. According to Sandra McFarlane, PhD, of the University of Dundee in Scotland, by the age of 60 the number of “friendly” bacteria populating the GI tract can be reduced by up to a thousandfold. Many scientists believe that this in turn can lead to an upset in the balance of the immune system, less resistance to infection, less tolerance to a variety of antigens, and an increase of allergic responses.

A poor diet that’s high in fat, sugar, and white flour doesn’t help you maintain an optimal GI environment and a strong immune system. Probiotics are live bacteria that offer health benefits when you consume them.

Deliberately eating bacteria might seem odd, but many types of yogurt contain bacteria—referred to as “live cultures” on the label—and you probably don’t give these invisible ingredients a second thought.

Some strains of probiotics are well known to enhance people’s immune systems. Research has found that people who drank milk containing lactobacillus and bifidobacterium strains for 3 weeks had increased activity of phagocytes (immune cells that respond to threats by eating them). Supplemental probiotics in the diet may help address the decreased phagocyte activity that occurs with age. There isn’t an established RDA for probiotics, but excellent sources include yogurt, kefir, and miso.

Do dairy. Whether it’s milk on your cereal, yogurt for snacks, or cottage cheese with a salad, go for two servings of organic low-fat or fat-free dairy each day. They’re great sources of lean protein, calcium, and (in the case of yogurt) probiotics for a healthy GI tract.

Kefir is a thick, creamy, tangy beverage that’s similar to drinking yogurt, except it also contains beneficial yeast and friendly probiotic bacteria (similar to those found in yogurt). Together, the bacteria and yeast in kefir combine to provide a variety of health benefits when consumed regularly.

Kefir can be made from any type of milk — coconut, cow’s, goat’s, rice, sheep’s, or soy. Kefir is made from gelatinous particles called ‘grains’ that contain the bacteria/yeast mixture clumped together with complex sugars and milk proteins (casein). The grains ferment the milk to create the cultured product. The grains are then strained out to leave the residual kefir.

You can actually buy cultured grains to make your own kefir, but most of us find it’s easier to buy our own quarts of kefir in the dairy case, near the milk and yogurt products.

I love using kefir in smoothies because it allows me to replace two of my typical smoothie ingredients (yogurt and milk) with one. I love peach smoothies and this month there are so many different varieties of stone fruit available. You can substitute any kind of fruit in this smoothie during the winter months when fruit varieties are more limited.

Peachy Kefir Smoothie

If fresh peaches aren’t available, frozen are fine – just eliminate the added ice.

Yield: 2 cups

Ingredients:

  • 1 cup plain lowfat kefir
  • 1 large peach, diced (about 3/4 cup diced peaches)
  • 2 teaspoons agave syrup (optional – depending on sweetness of fruit)
  • 1/2 teaspoon pure vanilla extract
  • Pinch nutmeg
  • 3 ice cubes

Instructions:

Combine all ingredients in jar of a blender and puree until smooth. Serve immediately.

Nutrition Facts:

Calories 90, Total Fat g 1.5, Saturated Fat g 1, Cholesterol mg 5, Sodium mg 70, Total Carb g 14, Dietary Fiber g 1, Sugar g 12%, Protein g 5%, Calcium 15%, Iron 2%, Vitamin A 6%, Vitamin C 8%

Weekend Book Special!

For those of you who read this week’s The Biggest Loser weight loss article in the Sacramento Bee, here is an irresistable

weekend book special just for you!

Gluten-Free? Not for me!

Perhaps the longest lasting “trend” in recent years is the widely popular gluten-free craze.  For many people who have gluten intolerance or celiac disease this is no craze – it’s a necessity. Some people have a very real allergy or intolerance to this protein which is found in several grains. They may suffer mild to severe digestive (and other) problems if they don’t adhere to a very strict gluten-free diet.

Wheat is the primary gluten-containing grain, but there is also naturally occurring gluten found in rye and barley.  Many oat products also contain gluten, but gluten is not naturally occurring in oats.  It is found in oats because of cross contamination during processing.  That said, you can purchase oats that are gluten-free (not cross-contaminated) and it will very clearly state this on the label. (If it doesn’t say gluten free, assume it’s not.)

But what is gluten? If you ask a large number of people who swear by a gluten-free diet, you will find they don’t know what gluten is.  But they may claim to feel better avoiding it, and they may even say that “going gluten-free” helped them lose weight.  How can this be?

Gluten (also known as glutenin) and gliadin are two proteins that are found in wheat. Glutenin provides the structure of many baked goods such as bread, bagels and pizza crust.  Some baked good recipes even called for the addition of extra pure gluten to their wheat flour to deliver an extra bang of gluten for extra chewy texture. For those who don’t have an allergy or intolerance, this can be a very good thing. Who doesn’t love the texture of a perfectly chewy bagel, a crispy pizza crust, or a warm slice of homemade bread?

Many people can’t enjoy any of these things and are forced to eat gluten-free to maintain their health.  Because of the recent increase in “GF” preference, there are now a plethora of GF products on the market.  But just because it’s GF does not mean it’s necessarily healthier.

Gluten-free products may be void of wheat, barley, rye and gluten, but some contain highly refined flours (e.g. NOT whole grain), and/or lots of sugar and not so healthy fats to make the taste and texture more tolerable.  On top of that, many manufacturers are charging a premium price for using ingredients that are not necessarily more expensive…..buyer beware!  Be sure to check the ingredient list and nutrition facts label.

I don’t deny that many of us might feel better or even lose weight going GF – but that’s often because too many of us are simply eating too many carbs, including too much wheat (often refined).

If you’re thinking of going GF because you believe you have a physical problem with it, please see your health professional to be tested before embarking on a GF lifestyle plan.  Otherwise you may never know if going G-free really made a difference in your symptoms (if any).

I am not a heavy carb eater, but I do enjoy my whole grains, including wheat (rye AND barley).  I’m always trying new grains and new preparations to share with my clients and students not just because they’re healthy, but also because they’re delicious and have incredible textures too.

Stay tuned for more whole grain recipes! and check out my new book

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