«Cook Book The eal et R G How to succeed with an anti-inflammatory diet by Jeannette Birnbach MS DC CCN Disclaimer The information and recommendations ...»
Remember to store non-gluten ﬂours made of almond, ﬂax, coconut etc in the refrigerator Ba na na Rice Puddi ng 1 cup brown basmati rice 2 cups water 1/2 teaspoon salt 3 cups plus one tablespoon gluten-free vanilla rice milk or vanilla coconut milk 1/3 cup coconut palm sugar 1/2 teaspoon ground cinnamon, plus more for optional garnish 1 tablespoon arrowroot powder 4 ripe bananas 1 teaspoon vanilla extract
1. Combine the rice, water and salt in a medium sauce pan and bring to a boil.
Reduce heat to low, cover and cook until the liquid is fully absorbed, 45-50 minutes
2. Stir in 3 cups rice or coconut milk, coconut palm sugar, and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally for about 10 minutes to thicken the mixture.
3. Stir the arrowroot powder and 1 tablespoon of rice or coconut milk in a small bowl until very smooth; add to the pudding.
4. Continue cooking, stirring often, until the mixture is the consistency of porridge -- about 10 more minutes. Remove from the heat
5. Mash 2-3 bananas in a small bowl; how many you use depends on the size of the bananas and how much you like bananas. Stir the mashed bananas and vanilla into the pudding.
6. Transfer the whole mixture to a large bowl and cover with cut-to-ﬁt parchment that you press down directly onto the surface of the pudding. Refrigerate for at least 2 hours.
7. Slice the remaining banana and place slices on the top of the pudding along with a sprinkle of cinnamon to serve.
✦ Lara Bars, Amazing Grass bars, Vega bars; there are many quality bars out there, just make sure you read the labels to look for hidden gluten/wheat, peanuts, soy and other inﬂammatory ingredients.
✦ Organic nuts and seeds, raisins, goji berries, dried cranberries ✦ Sliced apples (try spritzing them with lemon juice to keep them from turning brown) You can also use insulated lunch bags (these are soft and portable, but hold the cold in) and use frozen packs of food like edamame (soy beans) or other small frozen
item as the ice pack (not a food source) and add any of these foods:
✦ Hard boiled eggs ✦ Gluten free crackers with nut butters spread on ahead of time ✦ Cold cuts like turkey ✦ Carrots, celery and other vegetables to dip in your home-made hummus (see recipe on page 39) ✦ Blue Diamond Nut Thin crackers ✦ Justinʼs Nut Butters (in to-go packages!) Notes About Nuts All nuts are high in B vitamins and they are a source of heart-healthy fats and antioxidants. They combine best with non-starchy vegetables, avocados and acidic fruits.
Soak or Sprout Your Raw Nuts for Maximum Nutrition If possible, itʼs best to choose nuts that are raw or dehydrated at a low temperature until dry and not roasted. Roasting destroys some of the vitamins and many of the valuable enzymes. Soak nuts for at least 8-12 hours or overnight in puriﬁed water with a pinch of sea salt. This makes them easier to digest, and removes an outer coating that contains a digestive enzyme inhibitor.
Try these ways to eat your raw nuts:
■ Tossed with sea salt for ﬂavor ■ Pureed with vegetables into a pate -- then roll the pate into a lettuce leaf like romaine ■ Chopped up into salads ideas fo r q u ick s nacks ✦ Hard-boiled eggs (with mustard and sea salt) ✦ Apples, pears, or berries with almond butter ✦ Brown rice, avocado and mango ✦ Sardines packed in olive oil with rice crackers ✦ Raw nuts mixed with Goji Berries (look in the bulk food section at the health food store) ✦ Gluten-free bread or crackers with 2 tablespoons of nut butter ✦ ½ cup of blackberries and sunﬂower seeds ✦ Nitrate-free chicken sausage ✦ 1 medium grapefruit and a hard-boiled egg ✦ Coconut butter (Artisana is a good brand) ✦ Celery ribs ﬁlled with almond butter ✦ 1/2 cup unsweetened applesauce and almonds ✦ Raw vegetables (cucumbers, snap peas, peppers) with hummus ✦ Organic cold roasted chicken with mustard for dipping ✦ Organic deli lunch meats (try them wrapped in lettuce leaves such as Romaine) ✦ Water-packed albacore tuna
1 cup dried figs 1/2 cup water 1 cup kalamata olives 1 tablespoon olive oil 1/2 teaspoon balsamic vinegar
1. Place the ﬁgs in a food processor and pulse for 30 seconds, until well chopped
2. Add the water and pulse to create a paste
3. Add olives and pulse until everything is mixed well
4. Add olive oil, vinegar and thyme; pulse again for 30 seconds until smooth
5. Serve over crackers Deviled Eggs 8 eggs 1 tablespoon mayonnaise 1/2 cup basil leaves, finely chopped 1 tablespoon of mango chutney from a jar (with no sugar added) 1 teaspoon gluten-free curry powder salt and fresh ground pepper to taste Place the eggs in a pot, cover with water and heat. After the water comes to a boil, let boil for about six minutes then plunge the eggs into cold water and let cool. Peel the eggs and cut in half lengthwise. Remove the yolks with a fork, mash and stir in the mayonnaise. Add basil and chutney to the yolk mixture and season to taste with curry powder, salt and pepper. Use a teaspoon to ﬁll the egg halves with the mixture. Cover and store in the refrigerator until ready to serve.
Q u i n o a S a l a d R e c i p e w i t h B r o c c o l i, O l i v e s, B a s i l a n d M i n t This awesome salad can be made ahead of time and refrigerated 1 clove of garlic, peeled 2 1/2 to 3 cups cooked quinoa 1 cup of chopped broccoli, blanched 1 carrot, grated 4 scallions, sliced thinly 1/4 cup kalamata olives, pitted and chopped 1/3 cup slivered nuts (you can try your favorite or pecans, almonds, or walnuts work well) sea salt and pepper to taste 1 tablespoon chopped fresh basil leaves Olive oil Juice of 1 to 2 lemons
1. Mix the cooked quinoa with the garlic in a glass or ceramic bowl.
2. Add the blanched chopped broccoli, grated carrot, scallions, olives, and slivered nuts to the bowl and toss lightly to combine.
3. Season with salt and pepper to taste and add the chopped fresh herbs
4. Drizzle the salad with olive oil enough to moisten and toss again.
5. Add the lemon juice, one more toss and chill before serving.
Pa rty prepa ratio n to save ti me
The day before:
1. Clean lettuces, wash and chop ﬁrm vegetables (parboil brieﬂy then rinse in cold water if desired)
2. Make dessert
Lentil Salad This dish is very inexpensive and simple to make but it does take a little longer to prepare than other recipes in this book (one and one-quarter hours).
You can prepare it one day ahead and refrigerate in a covered container but keep the endive separate.
1 cup black or green lentils 2 cloves garlic 8 sprigs thyme (leave some for the garnish) 1 dried red chile pepper 1 bunch green onions (5–6) 1 tablespoon coarse mustard 2 tablespoons white wine vinegar Salt and pepper to taste 1/4 cup olive oil 1 head of endive
1. Pour the lentils into a pot and cover generously with water. Peel the garlic, rinse the thyme and add garlic and 4 thyme sprigs to the lentils. Bring to a boil, cover, and cook over medium heat for about 35 minutes until al dente (do a taste test along the way). Remove chile pepper. Drain and let cool.
2. Remove roots and dark green parts from onions; rinse and cut into rings. Mix the mustard, vinegar, salt and pepper. Vigorously whisk in the oil. Add a pinch or more of palm sugar to taste.
3. Remove the thyme sprigs and garlic from the lentils. Combine lentils with dressing and green onions and salt and pepper to taste.
4. Rinse endive, separate leaves and arrange around the sides of a small bowl.
Pour lentil salad in the middle. Garnish with the fresh thyme sprigs.
Artichokes with dip 8 meaty artichokes, the biggest you can find 1/2 cup fresh mixed leafy herbs 1 small onion 1/4 cup white wine vinegar 2 teaspoons spicy mustard Salt and freshly ground pepper Coconut nectar 1/3 cup olive oil
1. Remove the bottom leaves from the artichokes and cut off the stems. Trim the leaf tops with scissors
2. Bring a large pot of salted water to a boil and add 4 of the artichokes. Cover and cook for 30-40 minutes. The artichokes are ﬁnished when you can pull off one of the outer leaves easily.
3. Rinse the herbs, pat dry between paper towels and mince. Peel the onion and chop. Stir together the vinegar, mustard, salt and pepper and about one tablespoon of coconut nectar. Whisk in the oil and herbs and onion.
4. Drain the artichokes upside down in a colander. Cook the other four artichokes while you are eating the ﬁrst four.
5. Pull off the leaves one at a time, dip in the sauce and scrape the meat of the leaf off with your teeth. Donʼt forget about the very tender artichoke heart at the center!
Baked Chicken Meatbal ls 1 cup zucchini, chopped coarsely 1 cup carrots, chopped coarsely 1/2 cup parsley, chopped coarsely 3 medium cloves of garlic 1/4 cup blanched almond flour 1 egg 1 pound boneless skinless organic chicken breast 1 teaspoon sea salt 1/2 teaspoon ground pepper
1. Preheat oven to 350 degrees
2. In a food processor, pulse the zucchini, carrots, parsley and garlic
3. Add almond ﬂour, egg and chicken to the food processor
4. Then add salt, pepper, and process thoroughly
5. Drop tablespoon sized balls of the chicken mixture onto a parchment lined baking sheet
6. Bake the meatballs for 20-25 minutes These are great served warm but can be eaten later cold (makes a great travel snack!)
Ha ric ot verts with al mo nds 1 pound French style green bean, rinsed and parboiled for two minutes and set aside 2 -4 garlic cloves, minced 1/4 cup sliced almonds 2 tablespoons olive oil 1/8–1/4 cup water or 1/8–1/4 cup chicken broth coarse sea salt, to season pepper to taste
1. In a large pan over medium high heat, heat oil adding almonds and toss for 1 minute
2. Add garlic to lightly brown then add the beans and water or broth cover for 5 minutes on low heat.
The links below are provided for educational purposes, and donʼt necessarily exactly conform to the anti-inﬂammatory diet guidelines.
Weston A. Price Foundation http://www.westonaprice.org/ Whole Foods Market http://www.wholefoodsmarket.com/ Raw Vegan Source (great source for health sweeteners used in the recipes in this book) http://www.rawvegansource.com/cgi-bin/commerce.cgi?display=home The True Food Shopperʼs Guide -- download a free pdf ﬁle that shows you how to avoid genetically modiﬁed food http://truefoodnow.org/shoppers-guide/ Environmental Working Group guide to the “Dirty Dozen” and “Clean 15” -- helps you choose which foods best bought organic http://www.ewg.org/foodnews/ Ordering Gluten-Free Online
Restaurants The number of people who are taking charge of their diets, including people who are removing gluten, is constantly growing and the restaurant industry is learning to cater to this group more and more. Even a mainstream restaurant like Outback Steakhouse has a gluten free menu that you can download online: http://www.outback.com/foodandmenus/nutritionalinfo.aspx. Here is a more comprehensive list of down-loadable gluten free menus from other mainstream restaurants: http://www.glutenfreetravelsite.com/restaurants/.
In general, these are unsafe choices at any restaurant
1. Fried foods
2. Sauces, stews, pot pies
3. Pastry-covered foods (you need to be able to see inside any dish!)
5. Buffets in general (unless youʼre at a gluten-free restaurant Online Resources for gluten-free dining out http://www.triumphdining.com/gluten-free-restaurants Gluten-free dining guide for the U.S.
http://www.glutenfreeonthego.com/ Celiac-friendly guide to cafes, restaurants, and hotels http://www.glutenfreepassport.com/ The Gluten Free Lifestyle Worldwide http://www.glutenfreerestaurants.org/ More and more restaurants are on board Avoid Common Gluten Pitfalls The two biggest obstacles that people run into during the process of removing
gluten from their diet and keeping it out are these:
1. Missing the hidden gluten in foods
2. Replacing gluten-containing foods with gluten-free foods that are just as processed, just as high in calories, and just as low in nutrition Avoiding Hidden Gluten In Foods The more ingredients a product has, the more likely that it contains gluten. As you learn to read labels and look at the ingredients in packaged foods, the less you will want to eat them, gluten-free or not.
Gluten hides in:
Malt ﬂavoring (made from barley) Hydrolyzed vegetable protein unless made from corn or soy Vegetable protein unless made from corn or soy; vegetable gums MSG made outside the US Natural ﬂavors Caramel coloring made outside the US Dextrins (watch out in vitamin supplements and prescription meds);
maltodextrin Malt vinegar Modiﬁed starch or modiﬁed food starch unless made from arrowroot, corn, potato, tapioca, or maize Soy sauce unless the bottle speciﬁcally states the product is gluten free Baking powder