Welcome to Carol Fenster Cooks!
I have had a love affair with food since I was a small child. But I didn’t understand that it was the very food I loved that made me ill. When I learned that gluten was the culprit, I left my corporate job to start Savory Palate, Inc. where I specialize in gluten-free, allergen-free, and vegetarian/vegan cooking. I believe that eating food is the most profound thing we do to our bodies each and every day. So my mission is to help everyone eat well and I love my job!
Celebrate Cinco de Mayo with Crispy Beef Tacos
Here in the Southwest where I live, we observe Cinco de Mayo (May 5) seriously, a day of celebrating Mexican heritage and pride. While it has some significant roots in the history of Mexico, this date is also a good excuse to indulge in Mexican food and have a little fun—and it’s an excellent excuse for a margarita.
Crispy Beef Tacos
We celebrate Cinco de Mayo with many foods, but one of the most family-friendly is simple tacos. My grandkids love them, adults love them, and they are colorful and versatile. You can use beef, as I do here, but we often use ground turkey instead and no one’s the wiser.
Crispy Beef Tacos
Anything goes when it comes to tacos. I usually use leftover cooked meat (such as browned ground beef or shredded pork) in the fridge or freezer, but you can use browned ground turkey as well. You can also use soft white or yellow corn tortillas. Just check the label to make sure they are gluten-free since some corn tortilla brands also include wheat. This recipe makes 6 regular-size tacos; simply double the ingredients to make 12 tacos.
3/4 cup browned ground beef or turkey (or shredded pork)
Salt and pepper, to taste (optional)
1 ½ to 2 teaspoons chili powder, or to taste
1/4 cup diced red onion
1/2 diced tomato
1/4 cup store-bought Mexican salsa
1/4 cup shredded cheddar cheese or Monterey Jack cheese, or a mixture of cheese
1/2 cup shredded iceberg lettuce (or lettuce of your choice)
1/4 cup chopped fresh cilantro
4 crisp gluten-free corn taco shells
 In a small skillet over medium heat, toss the browned ground beef with the salt and pepper (if using) and chili powder and then heat to serving temperature.
 For each taco, layer the beef, onion, tomato, salsa, cheese, lettuce, and cilantro in a taco shell. Serve immediately. Makes 6 tacos.
Per taco: 505calories; 23g protein; 32 g total fat; 6g fiber; 33g carbohydrates; 79mg cholesterol; 466mg sodium
Lentil Underground? What is that, a crime organization? When I first heard of this book during an interview with author Liz Carlisle (a Michael Pollan protégé), on Splendid Table I thought I misunderstood. But since I’m a huge fan of pulses (which includes lentils, but also beans and legumes such as peas) I listened anyway. I am glad I did.
Enjoy Beans in This Quick Main Dish (photo by Jason Wyche)
The Story Behind the Book
The story behind the book, Lentil Underground: Renegade Farmers and the Future of Food in America, began forty years ago when corporate agribusiness told small farmers to “get big or get out.” But twenty-seven-year-old David Oien took a stand, becoming the first in his conservative Montana county to plant a radically different crop: organic lentils.
Why lentils? Lentils make their own fertilizer and tolerate variable climate conditions, so farmers aren’t beholden to industrial methods that require chemical fertilizers. Today, Oien leads an underground network of organic farmers who work with heirloom seeds and biologically diverse farm systems. Under the brand Timeless Natural Food, their unique business-cum-movement has grown into a million dollar enterprise that sells to Whole Foods, hundreds of independent natural foods stores, and a host of renowned restaurants. You have probably seen these legumes in stores and may have a bag of them in your pantry. Most importantly for us—they are gluten-free.
Why Lentils Are Good for You
While I support farming methods that restore the soil, I’m more intrigued by the importance of underrated legumes in our diet because they are so good for you. Here is a brief summary of these benefits; for more details read here and here:
*full of fiber, protein, vitamins, and minerals
*facilitate weight loss
*reduce cholesterol (when eaten regularly)
*have a low glycemic index (they break down slowly in the digestive tract)
*help people feel fuller, sooner, and the fiber in these foods “may reduce the absorption of fat.”
How to Prepare Legumes
I will add another benefit to legumes: they taste good and are amazingly versatile. But the question most people have is: “How do I eat them?”
To answer that question, Pulse Canada (a Canadian industry association) asked noted dietitian Shelley Case, RD and me to write a booklet about the various ways to prepare them, ranging from using them in salads, main dishes, and ground into flour for baking. In Canada (and Europe), they use the term “pulses” to collectively include beans, chickpeas, legumes, and peas. So, Shelley and I produced this booklet, which is free here .
Using Beans and Lentils in Gluten-Free Cooking
Meanwhile, enjoy this quick, one-skillet dish that features beans:
Mexican Skillet Beef & Rice
Reprinted with permission from 100 Best Quick Gluten-Free Recipes by Carol Fenster (Houghton Mifflin Harcourt, 2014).
This dish will become one of your go-to choices for those nights when you need dinner on the table pronto. You control the heat with the spiciness of the salsa (mild, medium, or hot), so choose accordingly. It is very colorful to serve it with avocado slices and sour cream.
8 ounces lean pork sausage
2 cups tomato juice
2 (15-ounce) cans pinto beans, rinsed and drained
½ cup Mexican salsa, plus more for garnish
2 cups corn tortilla chips
½ cup shredded Monterey Jack cheese or cheddar cheese or both, or cheese alternative
1/2 cup chopped fresh cilantro
1 small head iceberg lettuce, chopped
 In a large, heavy, deep skillet, cook the sausage over medium heat, breaking it up with a spatula, until deeply browned, about 5 minutes. Pour off the fat and drain the meat on paper towels to remove excess fat. Return the meat to the skillet.
 Add the tomato juice, beans, and salsa and stir to combine. Bring to a boil over high heat, reduce the heat to low, and simmer, covered, for 5 minutes. Remove the lid and stir in the tortilla chips. Sprinkle with the cheese and cilantro, cover, and heat over low heat just until the cheese melts, 3 to 5 minutes. Serve immediately over a bed of lettuce, garnished with a drizzle of salsa.
Per serving: 480 calories; 20g protein; 23g total fat; 14g fiber; 49g carbohydrates; 34mg cholesterol; 778mg sodium
Maple syrup is one of life’s little pleasures. Most of us are familiar with this delicious nectar from maple trees, but we typically think of it only in relation to pancakes and waffles. But wait…. there’s much more to maple syrup.
Gluten-Free Granola Sweetened with Maple Syrup
Benefits of Maple Syrup
According to the Huffington Post, maple syrup is 100% natural, pure and free of any coloring or additives. Boiled down directly from tree sap, which is harvested from maple trees towards the end of winter, pure maple syrup is an unprocessed product of nature. White sugar, for example, is typically derived from sugar cane, and processed and purified before being sold. Because maple syrup is not as highly processed, it contains higher levels of potentially beneficial nutrients including calcium, potassium, sodium and copper, making it an excellent sugar alternative.
In addition, pure maple syrup does not contain high fructose corn syrup, a modified sugar substitute commonly found in processed syrup brands that may also contain additives like artificial flavorings and coloring agents. So, I always look for pure maple syrup so I know I’m getting the real thing.
Other Uses for Maple Syrup
Besides pancakes and waffles, maple syrup can be used in other ways, such as
-sweetening sauces on meats, such as BBQ sauce
-drizzled over roasted or cooked vegetables such as carrots or squash
-replacing honey in baked goods; replacing white or brown sugar in baking is harder because sugars are dry and maple syrup is liquid so use a recipe that calls for a liquid sweetener for best results.
-sweetening smoothies or puddings
Maple Syrup in Granola
In addition to the above uses, one of my favorite uses for maple syrup is to sweeten homemade granola. It leaves a hint of maple flavor, but lends a lovely texture to the granola and it also browns beautifully. Try this easy recipe from www.GfreeCuisine.com, my weekly e-cookbook that is only $7 a month. And, this recipe can be tinkered with to suit your taste, so feel to change out the raisins for dried cranberries or blueberries. Instead of sunflower seeds, try pumpkin seeds and the pecans can be replaced by almonds or walnuts. Sometimes, I add dried banana chips because I like how their crispy texture contrasts with the oats. Feel free to experiment!
Maple Pecan Coconut Granola
Reprinted with permission from www.GfreeCuisine.com, a weekly online recipe and menu planning service
We keep this granola on hand everyday at the Fenster household. I like it with sliced bananas and soy milk. It is also a great breakfast when you have overnight guests, because they can just help themselves whenever they like.
7 cups GF rolled oats*, such as Bob’s Red Mill
1 1/2 cups chopped pecans
2/3 cup coconut flakes (the large size, not tiny shredded coconut)
1/2 cup sunflower seeds
1/2 teaspoon cinnamon
1/2 teaspoon coarse sea salt
6 tablespoons butter or buttery spread, such as Earth Balance
1 cup maple syrup
2 tablespoons brown sugar
1 1/4 cups raisins
*Check with your physician about whether oats are approved for your diet.
Preheat oven to 325 degrees
 In a large bowl, stir together the oats, pecans, coconut, sunflower seeds, cinnamon and salt. In a small saucepan over low heat, melt the butter with the maple syrup and sugar, stirring until the sugar is dissolved. Pour the butter mixture over the oat mixture and stir until thoroughly combined.
 Spread the granola mixture evenly on a large rimmed baking sheet. Bake until golden, about 20 minutes, stirring frequently to prevent overbrowning. Remove the oven (even if it doesn’t appear crunchy, it hardens while it cools.)
 Cool the granola for 20 minutes. Mix in the raisins. Store for up to one week. Makes about 20 small servings.
per serving: 301 calories; 7 grams protein; 14 grams total fat; 5 grams fiber; 4 grams saturated fat; 41 grams carbohydrates; 9 mgs cholesterol; 64 mgs sodium
It’s been a long, cold winter in Denver so we were vulnerable.
Snowstorms, the death of my father-in-law, family discord, and cabin fever weighed heavily upon us. Advertisements for warm, sunny skies beckoned on TV and in magazines, so hubbie and I eventually caved in and booked a last-minute trip to Scottsdale, AZ. We arrived at the Phoenix airport late at night, so we couldn’t see much but we could feel the warmth and it felt good.
Bougainville in Arizona
But the next morning, wow!! Brilliant red bougainvillea was everywhere, birds were singing, and the grass was green. Surrounded by all this beauty and sunshine, I still wondered: How was I going to eat for the next 4 days?
Well, as it turns out, in the greater Phoenix area it is as easy to dine gluten-free as it is in my hometown of Denver. Of course, I checked GlutenFreeTravelSite.com and Findmeglutenfree.com before I left home. However, we were not always near the recommended restaurants, so I just “winged it” much of the time. Yet, I had some great meals. Read on for details.
Hilton Scottsdale Resort & Villas
This was our home for 4 nights and I was bowled over the first morning when the chef offered to order in gluten-free pancake mixes, etc. for me. As it turned out, I declined his offer because we had other breakfast plans but I was impressed at the customer service.
Tonto Bar & Grill, Cave Creek
The hotel concierge steered us to this restaurant, located on a golf course in Cave Creek, AZ—about 25 miles north of Phoenix.
Tacos at Tonto Bar & Grill
Cave Creek is an old mining and ranching town and embodies the wild, wild west; it’s worth a visit. Tonto’s is famous for their “al fresco” dining, right on the golf course and the food was terrific. Both of us ordered the Puerto Nuevo tacos, with Mexican shrimp. The filling came in a sizzling-hot cast-iron bowl and we assembled our own tacos with corn tortillas that were gently steamed in a waxed paper so they stayed warm and moist throughout the meal.
Chocolate Cake at Tonto’s Bar & Grill
But they blew me away with dessert: Vegan Gluten-Free Chocolate Cake with Coconut Ice Cream.
Bink’s Kitchen + Bar, Scottsdale
I searched for James Beard-nominated chefs and found this restaurant just blocks from our hotel. Chef Kevin Binkley was a finalist for the “Best in the Southwest” award. Lots of vegetables on the menu, so I chose a Beet Salad for my first course, followed by Brussels Sprouts for my main course—both were divine.
Beet Salad at Bink’s Kitchen + Bar
Brussels Sprouts at Bink’s Kitchen + Bar
Of course, I was feeling very virtuous after eating all those vegetables. A Starbucks latte for dessert, and I was a happy camper!
Picazzo’s Pizza, Sedona
Sedona is magical, mystical, and beautiful. If you are anywhere close, take the time to visit. It is about 2 hours north of Phoenix, but worth the drive. We had pizza at Picazzo’s; frankly, I like my own pizza crust better but it was fun to see what restaurants do with gluten-free pizza crust made in-house. But the real winner here was dessert: a huge Chocolate Brownie baked in its own cast-iron pan so it’s still warm when they bring it to the table. Wow!
Chocolate Brownie at Picazzo’s
Gluten-Free Pizza at Picazzo’s
Cartwright’s Sonoran Ranch House, Cave Creek
While at Tonto’s the previous day, we learned of this sister-restaurant just a mile away. So, on our way home from Sedona, we stopped there for dinner. It is named after a famous ranching family that settled in this area in the late 1800’s.
The restaurant was gorgeously decorated and offered an extensive gluten-free menu, but I was most impressed by the house-made 3-seed bread: quinoa, flax, and sunflower seeds. It was fabulous and I ate the whole loaf myself. I was still full from my huge pizza lunch in Sedona, so I just ordered a salad… but the bread completed my meal!
Cartwright’s Gluten-Free 3-Seed Bread
Zinc, Westin Kierland Shopping District, Scottsdale
We have eaten here before and loved it, drawn mainly by the Truffled French Fries which are drizzled in white truffle oil and dusted with Parmesan and fresh parsley. I could make a meal of this, but I complemented it with a light, crab salad which was perfect. Like most of the other restaurants we dined at in AZ, we ate outside because the weather was lovely.
Blanco Tacos + Tequila, Scottsdale
This was a last-minute decision, near our hotel, and easy to drive to so we took a chance. Well, it turned out to the happening spot….. packed so full that we had to wait 45 minutes for a table. But the tacos were great and I had no problem with gluten-free choices. I wouldn’t go here on a Friday night again (too busy and noisy) but I would go when it’s less busy.
What is the Best Meal of the Trip?
“What is the best meal of the trip?” That’s the question I pose to my husband on each and every trip. We agreed, hands down, that Tonto’s won. The tacos were superb, the outdoor dining was perfectly situation right off the beautiful golf course, and the service was terrific. I would go there again in a heartbeat.
March is National Nutrition Month- Eat More Whole Grains
I am a devoted believer in eating whole grains, not only for their important nutrients but if they are prepared correctly they can be a low-calorie dish—perfect for weight-loss. And whole grains, like this Red Quinoa Grain Bowl, are amazingly versatile. Eat them for breakfast, as a side dish, or as a main dish topped with grilled salmon or chicken breast.
Red Quinoa Grain Bowl
Quinoa: The “Mother” Grain
Since March is National Nutrition Month, I am featuring this Red Quinoa Grain Bowl today. Technically a seed, quinoa—called the “mother grain” because it is one of the most nutritious of all grains—cooks just like rice, in about 15 to 20 minutes, so it easy to plan its preparation for our gluten-free meals. That quick 15-20 minute prep time makes it on a good choice for busy households.
I use the term “whole grain” but after reading an article called “Grain Man” in the February, 2015 issue of Food & Wine Magazine, we could also call them “intact grains” which means they have not been taken apart, pulverized, or processed…they are the way they grew, untampered with. Quinoa is an intact grain.
My Inspiration for This Dish
I first tasted red quinoa a few years ago at True Food Kitchen in Scottsdale—a Dr. Andrew Weil-inspired restaurant— in a grain bowl similar to the one below. I was hooked because the flavor of red quinoa is a little less intrusive and a little more pleasantly nutty than the regular, white-tan quinoa—and I think it’s prettier.
I’ve been tinkering with my idea of a red quinoa grain bowl for awhile now and really like this vibrant, nutritious version that is also extremely flavorful. Red beets, pomegranates, and spinach (or arugula) are powerhouses of nutrition and the Clementines (called Cuties) add color and Vitamin C. Even beet-haters (including my husband) like it because the beets are cut in shoe-strings and just blend in with all of the other wonderful parts of this salad. But, recipes like this just beg for tinkering so change out the ingredients as you wish and make it your own.
Red Quinoa Grain Bowl
By Carol Fenster©
Red quinoa is much more colorful than white quinoa and—along with the vibrant colors from the beets and Clementines—is a stunning dish, especially when made with dark green spinach for a lovely color contrast.
1 ¾ cup vegetable broth or low-sodium chicken broth
1 cup red quinoa
¼ teaspoon salt
2 small Clementines or 1 medium orange, some segments reserved for garnish
½ can (14-ounce) shoestring beets, thoroughly drained
Seeds from 1 pomegranate (about ½ to ¾ cup), reserve some for garnish
½ cup raisins or dried cranberries
1 cup baby spinach or arugula, washed and patted dry
½ cup slivered almonds (optional)
2 tablespoons chopped fresh parsley or cilantro, plus 1 tablespoon for garnish
[1/4] cup freshly-squeezed orange juice
2 tablespoons sherry vinegar
1 medium garlic clove, minced
[1/4] teaspoon sea salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
 In large saucepan, bring broth to boil high heat. Add quinoa and salt and cook, covered, until broth is absorbed, about 20 minutes. Transfer quinoa to large bowl; drain any excess broth.
 Grate the Clementine (or orange) to yield two teaspoons zest and add to quinoa, then cut Clementine into segments and add to quinoa. Add the beets, pomegranate seeds, raisins, spinach, almonds, and 2 tablespoons of parsley. Toss to combine thoroughly
 Make dressing: In small bowl or glass jar, whisk together orange juice, vinegar, garlic, salt, and pepper until blended. Slowly whisk in oil in thin stream until well combined. Add enough dressing to quinoa to coat thoroughly and serve, either in large bowl or large platter, garnished with remaining Clementine segments, pomegranate seeds, and parsley. Serves 4 as a main dish; 6 as a side dish
Calories for each of six servings: 310; 11g protein; 13g fat, 4g fiber; 42g carbohydrates; 360mg sodium; 0 mg cholesterol
Well, it’s that time of year again. Just like we want Irish Soda Bread on St. Patrick’s Day, we want Hot Cross Buns for Easter. For some people, it just isn’t Easter without Hot Cross Buns, although history suggests they were traditionally baked and eaten on Good Friday. According to Wikipedia, sharing a hot cross bun with someone else is supposed to ensure friendship throughout the coming year, particularly if you recite this poem while sharing:
“Half for you and half for me, between us two shall goodwill be.”
Gluten-Free Hot Cross Buns from Carol Fenster
The “cross” of frosting on each bun is supposed to ward off bad spirits as well as mold. Chances are good, however, that mold won’t be an issue since you’ll gobble these treats soon after they are baked.
Hot Cross Buns
adapted from 1,000 Gluten-Free Recipes by Carol Fenster (Wiley, 2008)
A tradition at Easter, these delectable lightly-spiced buns can also be enjoyed year-round.
3/4 cup warm (110°F) milk of choice
1 packet (2¼ teaspoons) active dry yeast
1/3 cup granulated sugar
3 large eggs (about 2/3 cup), at room temperature
1½ cups potato starch
1½ cups Carol’s Gluten-Free Flour Blend (see below)
1 ½ teaspoons xanthan gum
1 teaspoon guar gum
¾ teaspoon table salt
¼ teaspoon each ground cinnamon, cardamom, and allspice
1/8 teaspoon each ground cloves and nutmeg
¼ cup unsalted butter or buttery spread, melted and cooled
1 teaspoon cider vinegar
½ cup dried currants or cranberries
Brown rice flour for dusting
1 large egg
1 tablespoon milk of choice
¾ cup powdered sugar
1 tablespoon milk of choice
Drop of lemon extract (optional)
 Generously grease 11×7-inch nonstick (gray, not black) pan. Line with parchment paper, leaving 2-inch overhang on two ends for easier removal.
 Dissolve yeast and 1 teaspoon of the sugar in warm milk and set aside to foam for 5 minutes.
 In large bowl of heavy-duty mixer, beat eggs on Medium speed until thick and foamy and then reduce speed to Low and add yeast-milk mixture and remaining sugar, potato starch, flour blend, xanthan gum, guar gum, salt, spices, melted butter, and vinegar. Beat in ingredients until blended, then increase speed to medium and beat one minute or until mixture is thoroughly combined and slightly thickened.
 Use 1 ½-inch metal spring-action ice cream scoop to measure 15 equal pieces of dough. Dust pieces of dough with rice flour and with very lightly oiled hands, gently shape each into round ball. Place balls very close together in prepared pan in 3 rows of 5 each for a total of 15 rolls. To make the egg wash, whisk together the egg and milk until very smooth, then brush it on the tops of the rolls. Cover lightly with foil (don’t let foil touch dough), and let rise in warm place (75°F to 85°F) until dough is just level with top of pan.
 Preheat oven to 375°F. Bake 20 to 25 minutes or until tops are lightly browned, then brush rolls with egg wash again and bake another 10 to 15 minutes or until an instant-read thermometer registers 200°F when inserted into the center of roll.
 Remove pan from oven and cool 10 minutes on wire rack. To serve on platter, use edges of parchment to lift rolls from pan (discard parchment) and cool another 10 minutes on wire rack then transfer to serving platter to cool completely.
 To make frosting, whisk together powdered sugar, milk, and lemon extract (if using) until very smooth; it will be fairly thick. Transfer glaze to heavy-duty plastic food storage bag, cut 1/8-inch hole in one corner, and pipe an “X” or “cross” on each roll. These are best eaten on same day they are made. Makes 15 rolls.
Carol’s Gluten-Free Flour Blend
1 ½ cups brown rice flour
1 ½ cups potato starch
1 cup tapioca starch/flour
Whisk together thoroughly and store tightly covered in a dark, dry place.
Carol’s Kitchen Notes
 Be sure to cool the buns completely before adding the frosting “cross,” or it will simply melt and slide off into oblivion. The buns can be reheated in a Low microwave, but they are best eaten on the same day they are made.
 The reason that you tightly pack these buns into the pan is so they rise higher rather than spread out. But this also means that the sides of the buns don’t brown. I have tried it both ways and believe me, arranging them tightly in the pan works better for our soft gluten-free dough than trying to create individual buns that brown on all sides but spread out too much while baking.
 The dough may seem impossibly soft, but dusting the balls with brown rice flour makes it easier to shape them with your hands into a smooth ball.
 My favorite place to let dough rise is my warming oven, which has a setting for this. You can also use your microwave oven: place 1 cup water in a glass Pyrex measuring cup heat on High for 1 minute. Leave water in the oven and place the pan of dough inside (no need to cover since it is a moist, airtight enclosure). The nice thing about using a microwave is that you can see the bread rising through the window. Other places to let bread rise are the top of your dryer (while it is running, the metal frame heats up a little), or on a heating pad, but be sure to cover the bread with foil to avoid drying out, which is an especially big problem for me in dry Colorado. You can also use your regular oven by turning on the light which generates some heat, but don’t let the temperature rise above 85°F or you will dry out the crust and the buns won’t rise.
 The reason that I use both xanthan gum and guar gum is that there is a natural synergy between these two gums that produces a better texture. Gum experts (yes, there is such a specialty in the baking world!!!) verified this fact. If you can’t find guar gum in stores, order it from www.BobsRedMill.com. If you prefer to use xanthan gum only, use 2 teaspoons.
Culinary Nutritionist Amie Valpone sent me an advance copy of new her book and I think it’s something many of you might be interested in.
Sunrise Nori Wraps with Spicy Tahini Drizzle from Eating Clean by Amie Valpone
Why Amie Valpone Wrote Her New Book, Eating Clean – on sale March 8, 2016
It’s time to think not just outside the box, but out of the bag and the can as well. With Amie Valpone’s EATING CLEAN: The 21-Day Plan to Detox, Fight inflammation and Reset Your Body (on sale March 8th, 2016) readers learn how to get on a path to better health and wellness by eating whole natural foods and eliminating toxins from their diet.
As a healthy woman in her mid-twenties, Amie Valpone’s life turned upside down when she found herself nearly bedridden, suffering from a range of ailments, and utterly without a conclusive diagnosis. And then, with a complete and total detox, Amie Valpone healed herself. In her first book, EATING CLEAN, Valpone—now a Culinary Nutritionist—shares her incredible success in ridding her body of illness and reclaiming her life. EATING CLEAN is the complete guide to cleaner living, and it includes a 21-day Elimination Diet, a two-week meal plan, more than 200 sumptuous recipes free of gluten, dairy, soy and sugar and a guide to cleaning up your home environment for healthier living.
Dr. Mark Hyman Endorses Eating Clean
In his foreword, Dr. Mark Hyman (nine-time #1 New York Times bestselling author, founder and medical director of The Ultra Wellness Center and Director at the Cleveland Clinic Center for Functional Medicine) writes: “If you struggle with toxicity and all its miseries, I’d love to work with you at my practice, but I realize not everyone can do that. That’s why I’d like to ‘prescribe’ Amie Valpone’s Eating Clean, which becomes the next best thing to a functional doctor visit.”
With her 21-day Elimination Diet, Valpone gives her best tips to kickstart the food and lifestyle transformation that comes from clean eating long-term. By switching from foods that trigger sugar cravings, chronic symptoms, and other imbalances to fresh ingredients that feed good bacteria, reduce inflammation, improve the ability to fight off pathogens, and lose weight, Valpone makes the detox experience one of abundance instead of deprivation. While going through the 21-day Elimination Diet, readers are encouraged to fill out a journal each day of what they ate, how they felt, and coping techniques they used for a thoughtful and lasting behavioral modification.
Amy provides this recipe from her book:
Sunrise Nori Wraps with Spicy Tahini Drizzle
Text excerpted from EATING CLEAN, © 2016 by AMIE VALPONE. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
If you like California rolls, you’ll love these nori wraps (though personally, I think they’re so much better!). The tahini dressing is truly addictive—you’re going to want to dress everything in it—and the cabbage provides a nice crunch. If possible, use a food processor to slice the cabbage so you can get it super thin. Also, make sure the vegetable strips are all the same width and length so that they don’t hang over the edges of the nori sheets; this will make rolling up the wraps easier. Use leftover tahini drizzle as a dressing for salads or as a dip for crudités.
Sunrise Nori Wraps
4 nori seaweed sheets
¼ small head red cabbage, very thinly sliced
1 large carrot, peeled and julienned
1 small yellow summer squash, julienned
1 small cucumber, julienned
1 large ripe avocado, pitted, peeled, and sliced
1 recipe Spicy Tahini Drizzle
Spicy Tahini Drizzle
2 tablespoons freshly squeezed lemon juice
1 ¼ tablespoons chickpea miso paste
1 tablespoon raw tahini
2 medjool dates, pitted
1 garlic clove, minced
¼ teaspoon crushed red pepper flakes
Water, as needed to thin the drizzle
 Place the nori sheets on a flat surface. Divide the cabbage, carrot, squash, cucumber, and avocado among the sheets. Top each pile of vegetables with a heaping tablespoon of the Spicy Tahini Drizzle, and then roll up the nori sheets into a tube shape.
 Make the tahini: Combine all of the ingredients except the water in a blender. Blend, adding water 1 teaspoon at a time as you go, until the mixture becomes a thin sauce. Serves 4
For more information about Amy and her work, go to http://thehealthyapple.com/books/eating-clean
The Academy Awards are this coming Sunday night (February 28). Of course, most of us will be watching for the “best-dressed” list, who walks the Red Carpet with whom, and wondering what the social and political gaffes will be when the stars accept an Oscar.
Chocolate Mousse with a Healthy Twist
But my mind also automatically goes to “what should we eat?” While Wolfgang Puck prepares his marvelous feasts for the Hollywood elite, we can prepare something special at home. I plan to make this special Chocolate Mousse for two people (hubby and me). It can be made ahead of time and chilled so I’m not torn away from the TV screen at a critical moment to serve it. It waits patiently in the fridge until we’re ready for dessert.
And, it is guilt-free with healthy fats from avocado, protein from the tofu, and it is only moderately sweetened. It is not only gluten-free…it’s free of grain, dairy, and eggs, as well. I topped it whipped topping and nuts, but use whatever you like to adorn it.
Chocolate Mousse with a Healthy Twist
Recipe by Carol Fenster©
Serve this super-easy dessert anytime, but it’s perfect for Academy Awards night.
1/2 medium ripe avocado, pitted and cubed
3/4 cup soft silken tofu, drained and cut in 1-inch cubes
1/2 cup milk of choice
3 tablespoons chocolate syrup
2 tablespoons unsweetened cocoa (either natural or Dutch-process)
1 tablespoon coffee or chocolate liqueur or milk of choice
1/2 teaspoon pure vanilla extract
1/16 teaspoon salt
Garnishes of choice (whipped topping, chopped nuts, vanilla yogurt, fresh berries, mint, etc.)
 Place all ingredients in a blender (I use a mini-blender called a bullet) or a mini-food processor and whirl until smooth and thoroughly blended, scraping down the sides at least once. Add more milk, a tablespoon at a time, if you want a thinner mousse.
 Divide between two dessert bowls or wine goblets. Chill for at least 1 hour. Serve plain or garnished as you wish. Makes 2 servings (a generous ½ cup each)
Per serving: 285 calories; 9g protein; 14g total fat; 4g fiber; 33g carbohydrates; 2mg cholesterol; 124mg sodium
Cold weather means it’s baking time at my house. There’s something about winter that sends me to kitchen to create wonderful aromas and eating pleasure. This week, our cold January weather suggested Gingerbread. The spices fill my kitchen with deliciously taunting aromas.
But I’m not entertaining any guests this week and I don’t want a lot of leftovers sitting around, so I downsized my traditional recipe to serve just my husband and me. And, that’s the recipe below, a cute little loaf that will delight your senses. Enjoy!!!
GINGERBREAD FOR TWO
Gingerbread for Two
©Copyright Carol Fenster
Decidedly aromatic, this spicy gingerbread fills your kitchen with delicious smells …making it the perfect dessert for a cold winter day—or anytime the urge strikes. It keeps nicely on the countertop, so you can enjoy it for a couple of days after baking. Topped with a dollop of whipped cream and a twist of lemon, it’s divine.
Makes a 3¼ x5¾-inch loaf, 4 small slices
Preparation time: 10 minutes
Baking time: 20 to 25 minutes
[1/3] cup Gluten-Free Flour Blend (see below)
3 tablespoons packed brown sugar
[1/4] teaspoon each ground ginger, cinnamon, and cloves
[1/16] teaspoon grated nutmeg
[1/4] teaspoon xanthan gum
[1/8] teaspoon baking powder
[1/8] teaspoon salt
[1/16] teaspoon baking soda
2 tablespoons canola oil
2 tablespoons molasses
1 large egg, at room temperature
 Place a rack in the middle of the oven. Preheat the oven to 350˚F. Grease a 3 ¼ x5 ¾-inch nonstick (gray, not black) loaf pan.
 In a medium bowl, whisk together the flour blend, brown sugar, ginger, cinnamon, cloves, nutmeg, xanthan gum, baking powder, salt, and baking soda until well blended. With an electric mixer on low speed, beat in the oil, molasses, and egg until well blended, about 30 seconds. Spread the batter evenly in the pan.
 Bake until a toothpick inserted into the center of the gingerbread comes out clean, about 20 to 25 minutes. Cool the gingerbread in the pan on a wire rack for 20 minutes, cut into 4 slices, and serve slightly warm.
Per slice: 188 calories; 2g protein; 8g total fat; 1g fiber; 28g carbohydrates; 47mgs cholesterol; 66mgs sodium
Gluten-Free Flour Blend
1 ½ cups brown rice flour
1 ½ cups potato starch
1 cup tapioca flour
Whisk together until thoroughly blended and store, tightly covered, in a dark, dry place.