Aside

Come join Allergy-free Chef Lauren Hoover-West at New Leaf Market, Westside in Santa Cruz, CA for a 6 week Cooking Around the World Series without gluten, dairy, refined sugar or any of the top 8 allergens. She will teach you lots of cooking skills and techniques while you will be making recipes, and eating them, from all around the world including France, Italy, Spain, England and Latin America! 

Sign up fast, starts Thursday March 14th-April 18th 6pm-8:30pm, Includes Dinner! $225 http://www.NewLeaf.com or call 831 426 1306

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March 9, 2013 · 11:03 AM
January 27, 2013 · 11:56 AM

Flaxseeds

The first time I ate flax it was not for the health qualities, it was for the high fiber because I was in Costa Rica and very constipated! Not fun. I started to read up on it when I came home and loved all the health benefits. I then found a cookie recipe with flax! My sister was passing by on a road trip and I gave them to her with the caution of be careful not to eat too many at once or you will be very regular! Well, sisters don’t listen and she had a lot of stops on her trip!! The cookies were so good that she kept eating them and forgot about my warning! So, do eat it in moderation.Flax itself is high in omega 3,6 & 9  fatty acids which are free radical scavengers and can assist in preventing cancer. But, when it is milled with heat or heated or old, and the oils go rancid, it becomes a free radical which has been proven to cause cancer! Flax is also high in fiber, protein and the antioxidant lignans and micronutrients.

Recently, I learned from a well respected doctor and professor, who owns a gluten-free bakery, that flax is very fragile especially when used in baking. The oils can go rancid very easily when heated and after the whole seed is crushed/ground. Although flax can be very healthy when fresh, it can be dangerous when heated or milled with heat.

I met the owners of Premium Gold a farm and mill that specialize in flax and they confirmed that this is true. I asked if I bake with flax, particularly adding it to cookies, how long is the shelf life? They told me it was only….5 days! WOW! That was so eyeopening. They also use a proprietary cold milling method to mill their grains. I was able to smell the fresh flax, and it really does not smell at all when it is fresh. You will know if you smell it and the oils have gone rancid. The taste is a little bitter and nutty and grassy. They make a gluten-free flour that contains flax and some very healthy flours including Quinoa, Buckwheat and Amaranth. However, it still contains xanthan gum, a bacteria/microrganism which I do not use in my recipes. I do think that this alternative/gluten-free flour substitute is one of the best ones I’ve seen on the market.

If you wish to eat and use flaxseed I would suggest that you consider buying organic whole not ground and grind it yourself in small amounts with a spice grinder(pulsing in short intervals to avoid heat) or purchase it online from PremiumGold or a similar company. You can also buy it from a mill that cold mills it, such as Bob’s Red Mill or PremiumGoldflax.com Keep it in the freezer or refrigerator and be mindful of the expiration date. BTW, they are a family owned and operated company by women! :)

 Flax is also high in fiber and are powerful natural cholesterol controller. Cholesterol is vital to have and Americans are very misinformed about this subject, but I digress. Bob’s Red Mill flaxseed contains in a 2 Tablespoon serving size (13 grams) the fiber content is 1.33 grams of Soluble Fiber and 2.67 grams of Insoluble Fiber. Ground Flaxseeds are a good source of Omega 3 Fatty Acids. In a 2 Tablespoon serving, there is 2400 mg of Omega 3.BTW, you can never eat enough flax seed or oil to get the equivalent of the omegas you would get in good quality fish oil! If you are vegan, please study up on this and consider making an exception and taking fish oil instead of flax.

Flax can be used as an egg substitute by using 1 TBSP. Flaxseeds, ground or Chia seeds + 3 TBSP. filtered water, soak for 15 minutes which is the equivalent of one whole egg. Just remember if you are baking with it, you need to eat it within 5 days.

Cooking with flax oil is not recommended. You may use it if it is fresh to drizzle over food/veggies or salad dressing. I personally do not use it, b/c I don’t like the flavor, it is too unstable and I strongly believe in taking fish oil. I am well versed in this area since my husband is a Naturopathic Doctor and oversaw all the scientific studies(at top universities etc…) for the leading fish oil company! Our Grandparents were right, take a spoonful of Cod Liver Oil everyday and you will be strong and healthy! Some things, many things from the olden days really still ring true!

My conclusion is that I will not be using flax in my commercial baking, but would use cold milled flax at home in things I will consume in a few days. I really like Chia seeds too, but I use them fresh, raw and consume them immediately. See my article on Chia on this blog for more information.

 

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November 23, 2012 · 1:47 PM

Thanksgiving Leftover Ideas

What can I make with leftover Turkey from Thanksgiving? Tired of eating plain turkey the same old way? Here are some ideas and recipe referrals from my cookbook, No Wheat No Dairy No Problem:

Creamed Turkey(see “cream” sauce and creamed Tuna/Vegetable recipes)-make cream sauce and add diced Turkey, green peas, poultry seasoning and serve over rice, quinoa or rice pasta.

Turkey Pot Pie-use Chicken Pot Pie recipe and substitute Turkey for Chicken! Yum!

BBQ Turkey Sandwich-shred Turkey and pour your favorite GF BBQ Sauce over it(I like Bone Suckin Sauce from JonesandBones.com). Heat in a pot until it is simmering. Toast your GF bun(I love Schar baugettes or rolls  made in Italy sold at the Beehive in San Jose, CA). Slice the bun in half and pour the BBQ Turkey over it, roll up those sleeves and have lots of paper towels!

Turkey Salad/Sandwich: add organic mayonnaise to diced Turkey, chopped pecans or walnuts, diced celery, diced organic apple, chiffonade(finely sliced) fresh basil, dried cranberries. Serve on a bed of lettuce or use romaine lettuce and make a wrap or gluten free/wheat free bread with mayonnaise and cranberry sauce.

Turkey Burritos: Fill spelt tortillas(Rudi’s) with Turkey and refried or black beans-top with guacamole and fresh/refrigerated salsa.

Turkey Tacos: Fill organic corn tortillas, that have been heated in a pan with a little oil, with diced or shredded Turkey,  organic baby tomatoes halved, baby greens: arugala, mache, micro-greens. Top with guacamole and fresh/refrigerated salsa.

Ultimate Turkey Sandwich: Gluten Free or Spelt(wheat that many people with a wheat sensitivity can tolerate) bread, cranberry sauce, Toffuti(soy cream cheese) or organic mayonnaise. This was served in a Victorian House Restaurant I worked at as a teenager-originally with regular cream cheese on Brioche bread! Yummy!

The not so classic Hot Turkey Sandwich: Gluten free or Spelt bread(toasted), hot mashed potatoes, hot sliced Turkey, hot Gravy and cold cranberry sauce! Now that is what I call comfort food!

Thai Curry: Red Curry Paste, coconut milk, turkey, thai basil, broccoli florets or veggie of choice-serve over brown rice. I like Mae Ploy brand curry paste-no preservatives. Quick, easy, flavorful and delicious.

Turkey Stock: Put Turkey carcass into a large stock pot, add celery hearts/stalks, carrots, onion, bouquet garni(thyme, parsley, peppercorns) tied in cheesecloth or loose. Bring to a boil, scoop  foam off the top with laddie. Turn down to a simmer and cook uncovered for 1 hour. Season with sea salt and pepper to taste. Strain and store stock in mason jars in the refrigerator for a few days or freeze(leave 1/2 inch of room at top to expand). Use within one day to make Turkey Soup. Scrape off all meat for Turkey soup etc…discard all bones and vegetables and bouquet garni.

Turkey Soup: Bring stock to a boil and add sliced carrots and any vegetables you like(cooking times will vary-softer vegetables cook faster). Turn down to a simmer and cook until vegetables are fork tender, not mushy. Add Turkey, top with fresh chopped parley or herbs and serve immediately. You can also add cooked rice or cooked quinoa/rice pasta such as penne or fussilli. Do not attempt to cook the rice or pasta in the stock as it will be too starchy.

Variations on Soup:

Mexican-add tortilla chips, avocado chunks, diced jalapeno, chopped cilantro instead of parsley

Asian- add Tamari(wheat free soy sauce), rice noodles, cilantro, grated ginger, sliced scallions and a thai chile or chili sauce/flakes for heat if desired.

Gobble, Gobble, who knew there were so many things you can do with Turkey? Hope you love these ideas and have fun with them. Many thanks to all of you who continue to support me and read my blog…please pass the word. Remember my cookbook is now available on my blog-makes a great holiday gift. Many Blessings and Thanks, Lauren

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November 12, 2012 · 7:57 PM

Guide to a Delicious Gluten-free, Dairy-free Thanksgiving everyone will love!

Have family or friends or maybe yourself who are coming for Thanksgiving who are on a special diet or have health issues and concerns and you don’t know how to manage? Whether you just want to eat healthy and delicious food or have a food/health issue…you don’t have to spend the whole day cooking and cleaning in the kitchen this Thanksgiving! Everyone that has eaten my Thanksgiving recipes all said they are as good or better than what they have had, and they did not miss the gluten, dairy or refined sugar! Wow, this is so wonderful and many heartfelt thanks!

Here is an easy guide to help you prepare things ahead of time you so you can enjoy your holiday and guests. Trust me after 20 years of doing this…it is so much easier that trying to be the Superhero on Thanksgiving…especially if something goes wrong-very embarrassing. Don’t be afraid to send the recipe to one of your guests/relatives and ask them to make it and bring it-delegate and accept the help. I know it is not easy, especially for people who like to be in control/charge! Remember, we allow others to grow and feel needed and be blessed by their contribution/help too. This is what helped me to realize micro-managing was stunting the growth of my employees! Let go, ah, it feels so good! There is still plenty for you to do.

I am listing all the goodies you can prepare ahead of time by day from my cookbook, No Wheat No Dairy No Problem-order it now on this site!

Up to one week ahead: Pie Crust (see Recipe of the Week-15 minutes), dairy-free and Gluten Free, Cranberry Sauce(refined sugar free and way better than anything that is store bought-15 minutes)

Up to three days ahead: Candied Yams( adapted from Paul Prudhomme)-40 minutes, Mashed Potatoes 30 minutes, Sweet Potatoe Pie Filling 10 minutes

Up to two days ahead: Brine 5 minutes and soak/refrigerate Turkey(fresh or frozen)-will be the juiciest ever!, clean your house or have it cleaned, do laundry etc..!;) See my directions for thawing turkey according to weight-must be done in the refrigerator. You can now buy a Brined or Kosher Turkey and skip this step.

The day before:  make salad dressing/vinaigrette, chill wine, Pecan Pie Filling, Cornbread for stuffing, chop vegetables(onion, celery etc…), Assemble and bake pie-Sweet Potato Pecan, Pecan, Pumpkin. I highly recommend the Sweet Potato Pecan-it’s a sure winner! See my utube video for rolling pie crust and dicing an onion at http://www.utube.com search under LaurenHooverAuthor and laugh out loud!;) You try being videotaped and then laugh at yourself…I did! Take a hot bath and get a good night sleep, you’ll need it. Spend quality time with those you love, play a game together, go for a walk etc… because Thanksgiving is so busy that you may not get a quality conversation in that day. It so important to remember to be thankful and tell our loved one’s how grateful we are for them-especially children…they really are not mind readers!;)

Go to the grocery store for anything you forgot and pack your patience-it will be crowded and filled with crying children and you(or your spouse) will circle several times to find a parking place-don’t give the teenagers the car today!

Thanksgiving day: Eat Breakfast so you are not ravenous all day and then get a stomach ache from not eating for hours-you will be so much happier and your family will be very thankful.This is a lovely time to have quality time with whomever is in your home before all the rest of the guests arrive and it is crazy.

Begin with a Clean Kitchen-which will keep you organized and calm. Set out ingredients, measure them out and follow the recipes. Have fun! I like relaxing or upbeat music playing while I cook.

Get the kids/husband/family/friends to set the table, build a fire,  decorate-it will keep them busy and out of your kitchen-unless they like to cook! Kids love to make the name tags for the place settings-great project to keep them entertained.

Prepare stuffing(cornbread or regular or Gluten Free) and chop herbs, Stuff Turkey and bake (see my recipe that was even good enough for a US Senator)! The secret…cooking it at a very high temperature will create  crispy skin and juicy meat- not to mention-save time and energy! Yum! Reheat Mashed Potatoes, Candied Yams in the oven or microwave if absolutely necessary, cook and chop vegetables and wash/spin salad greens-toss at the table. Teenagers who like to cook will love to make salad or this is a good item to ask some else to bring. Pour wine and enjoy!

I do not put out a lot of snacks…just a few to tide people’s appetite, but not spoil it for a huge dinner. Perhaps a bowl of nuts and some raw vegetables and hummus or dip and deviled eggs all of which can be made the day ahead or store bought(of course I make them myself)!

Important tips: See Professional Secrets and Tips section of my cookbook-it will help to ensure YOUR success.

Use  oven and digital read thermometers-temperature is key. Enlist help, people love to help. See my guide for cooking times according to the weight of the Turkey.

Clean(with hot water and soap) all surfaces, sinks, counters, cutting boards, utensils and hands that touch raw Turkey to prevent spreading salmonella-food poisioning.

Keep Turkey refrigerated at 38 degrees until ready to stuff and bake.

Stuff the Turkey just before baking so bacteria will not grow.

Do NOT and I repeat, DO NOT leave food out at room temperature for longer than 2 hours. It is best to put out smaller batches. Optimal Bacteria growth temperatures are between 40-140 degrees…yep, room temperature! It grows extremely rapidly by the hour after four hours throw it out. I hate waste…so I put out smaller portions or serve everything at once and put it away or send it home with guests just after eating. Only follow this advice if you want to avoid food poisoning or a big tummy ache-really you will be so much happier and healthier.

Final Tip/Preference: To baste or not to baste? I like to soak a large piece of cheesecloth in grapeseed oil, fold it in half and in half again to fit over the Turkey. Cover the Turkey with it and I do not baste if you  like a crispy skin. The high temperature will crisp the skin and seal in the juices. Resting the Turkey for 20-30 minutes is the ONLY way to have the juice stay in the meat. If you cut into the Turkey right away or before 20 minutes, watch all the juice run away and there is nothing to get it back into the meat…it will be dry, I promise.

Let someone else, especially the teenagers, do the dishes!

BTW, I did all of this in a cooking class last week in 3 1/2 hours with no help- I slept very well that night!  So, You can do it too. Just follow my recipes carefully-read them first. I like to read them the night before I cook/prepare them. and again just before making them. Buy my cookbook even if you only use the Thanksgiving recipes!

Take a deep breath, have a glass of  organic wine, relax and have a very Happy Thanksgiving. From my heart to yours…may you have much to be grateful for this year. I am so grateful for many things/people  including everyone who have been so supportive of my mission in helping you change your life  with delicious, healthy food. Thank you for all your continued support and passing the word about my blog and cookbook.

Many Blessings, Be Well and Happy Thanksgiving, Chef Lauren Hoover-West

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September 8, 2012 · 11:18 AM

Coconut Palm Sugar Part II

Here is some more  information on sweeteners and Coconut Palm Sugar. If you have my cookbook, No Wheat No Dairy No Problem, you can substitute the ( maple sugar, date sugar, Succanat or any other sugar) with coconut palm sugar with the same amount/measurement. It has a little bit of a caramel flavor. If you do not wish to use Agave, which the jury is still out, go ahead and substitute it with either Coconut Palm Sugar(comes in crystals and liquid) or 100% Pure Real Maple Syrup or raw honey.
Raw honey generally scores around 30-40 on the glycemic index (making it moderate) whilst most commercial honeys seem to score between 55 and 80 on the index which is high. If the honey has been adulterated with refined glucose then it may be even higher.
Just keep the flavor you wish to achieve in mind. Maple syrup will give a stronger flavor and recipes that contain chocolate or ginger will tolerate the strong flavor, but it will change more delicate recipes like Vanilla Pudding into something that resembles Butterscotch Pudding. The crystal form of the Coconut Palm Sugar is ideal for things like Crisp Topping in Fruit Crisp recipes(see Free Summer Recipes on this site for mine).
There is no deforestation associated with Coconut Palm Sugar like with Palm Oil. The trees are not cut down and there is no harm being done as a result of Coconut Palm Tree farms. The farmers climb up ladders to collect the  sap from the white blossoms which is harvested by hand and the trees remain to produce more blossoms! The sap is then caramelized and either dried to crystallize or remains liquid to be bottled.
I think you will find the information below interesting. I hope that this will inspire you to switch out your sugar for Coconut Palm Sugar, which is low glycemic index like Agave Nectar.  Maple Syrup is not low glycemic, so use it in moderation or just be aware and remember moderation and balance in eating, cooking and thriving is key.
COCONUT PALM SUGAR
Nutritional Information

Macro-Micro Nutritional Information

The Philippine Food and Nutrition Research Institute released the following information about their analysis of nutritive values found in coconut palm sugar.  The original comparison only contained Coconut Nectar, Brown Sugar and Refined White Sugar.  To provide a broader comparative analysis, we included Light Agave Syrup, Honey and Maple Syrup.  We realize that all of these sweeteners, including Coconut Palm Nectar, are agricultural products which means this data can change from product to product, batch to batch, season to season, region to region.  This information is based on averages that we obtained from publicly available databases, primarily found on the internet.  Our posted analysis is a genuine effort to provide consumers with an authentic comparison, yet we urge all consumers to conduct their own research in order to feel confident about anything going into their bodies.

Macro-nutrients (mg / 100gm) Coconut Palm Sugar Agave Syrup Honey Maple Syrup Brown Sugar Refined, White Sugar
Nitrogen (N) 202 NA NA NA 10 0
Phosphorus (P) 79 7 4 2 3 0
Potassium  (K) 1,030 1 52 234 65 2.5
Calcium (Ca) 8 1.5 6 67 24 6
Magnesium (Mg) 29 1 2 14 7 1
Sodium (Na) 45 1 4 9 2 1
Chloride (Cl) 470 NA NA NA 16 10
Sulfur (S) 26 NA NA NA 13 2
Boron (B) 0.6 NA NA NA 0
Zinc (Zn) 2 0.2 0.2 4.2 .2 0.1
Manganese (Mn) 0.1 0.1 0.1 3.3 .2 0
Iron (Fe) 2 1 0.4 1.2 1.26 0.1
Copper (Cu) 0.23 0.1 0 0.1 0 0
Thiamine 0.41 0 0 0 0 0
Vitamin C 23.4 0.5 0.5 0 0 0

Sources:  COMPARISON OF THE ELEMENTAL CONTENT OF 3 SOURCES OF EDIBLE SUGAR -  Analyzed by PCA-TAL, Sept. 11, 2000.  (MI Secretaria et al, 2003) in parts per million (ppm or mg/li).  www.nutritiondata.com

Health Attributes of Palm Sugar Nutrients:

Macro-nutrients Health benefits provided by these nutrients
Nitrogen (N) help treat cardiovascular diseases
Phosphorus (P) important for bone growth, kidney functions and and cell growth
Potassium  (K) reduces hypertension, helps regulate blood sugar, helps control cholesterol levels and weight
Calcium (Ca) vital for strong bone and teeth, and for muscle growth
Magnesium (Mg) essential for metabolism, nerves and stimulates the brain (memory)
Sodium (Na) plays a key role in the functioning of nerves and muscles
Chloride (Cl) corrects the pressure of body fluids and balance the nervous system
Sulfur (S) important for healthy hair, skin and nails, also helps maintain oxygen balance for proper brain function.
Boron (B) essential for healthy bone and joint function, enhances body’s ability to absorb calcium and magnesium
Zinc (Zn) called the “nutrient of intelligence” is necessary for mental development
Manganese (Mn) has antioxidant, free-radical-fighting properties, is important for proper food digestion and for normal bone structure
Iron (Fe) vital for the quality of blood, mental development and the immune system
Copper (Cu) helps to release energy, helps in melanin production in the skin, helps in the production of red blood cells and aid in the absorption and transport of iron.

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June 22, 2012 · 9:59 AM

Hidden Sources of Gluten and Dairy!

Do you think you are 100% gluten or dairy free because you are not eating any? Let’s see if you could be accidentally contaminated without knowing it.

Question: What is the largest organ in the body? Answer: the Skin

Everything that goes through our skin and scalp goes directly into our bloodstream! So, shampoo, conditioner and soap, and hair products often contain gluten! It is usually labeled as Triticum(latin name for wheat) or Wheat Germ Oil(Triticum Vulgare). Read the labels of all your skin care products.

I burned my arm and needed to keep it covered, so I put an adhesive bandage over it. It started itching and I thought, Oh, good it’s healing and tried to ignore it! I removed the bandage to medicate it and change it, and found a huge  raised red rash where the glue of the bandage was!!!

—  HIDDEN SOURCES OF GLUTEN & DAIRY

—  By Chef/Author Lauren Hoover-West

Gluten: Protein in wheat, barley, rye, spelt

 

—  HIDDEN SOURCES OF GLUTEN

—  SKIN CARE: TRITICUM VULGARE(WHEAT GERM OIL)

—  RX/SUPPLEMENTS-ask Pharmacist to check ingredients in prescriptions and order Gluten-free for you. Read labels on over-the-counter supplements and medications.

—  Envelopes & Stamps-don’t lick

Bandages with glue/adhesive!

Tape, glue

Playdough

—  FOOD:

— FARM-RAISED FISH(Fed Gluten)!

— SPICES, PACKAGED FOOD

— Chips, snack mixes

— LUNCH MEAT & IMITATION CRAB, SEITAN(VEGAN MEAT SUBSTITUTE)

— SALAD DRESSINGS/MARINADES

— Anything with soy sauce/TAMARI that is not wheat free

— Anything with bread/crumbs

— SOUPS, BROTHS, SAUCES

— SPROUTED BREAD CONTAINS GLUTEN; WHEAT FREE ITEMS, too

—  HIDDEN GLUTEN AT RESTAURANTS

—  ANYTHING WITH FLOUR/THICKENED

—  ANYTHING WITH BREAD OR BREAD CRUMBS i.e.…MEATLOAF, MEATBALLS, CRUST/COATING

—  GRAINS:BULGAR, COUSCOUS, TABBOULEH, BARLEY…

—  FRENCH FRIES – COATED IN FLOUR! FRIED IN OIL

—  COCONUT SHRIMP/MACADAMIA NUT CRUSTED FISH, ETC…USE PANKO & NUTS!

—  PIZZA: CROSS CONTAMINATION IN OVEN/TOOLS

—  FARM-RAISED FISH

—  BEVERAGES:

— VODKA*(buy potato vodka), BEER, WINE/COOLERS, MALT LIQUOR-see my article on this on

http://nowheatnodairynoproblem.com/2012/02/03/what-alcohol-contains-gluten-vodka-rum-gin-whiskey-tequila-beer-wine/

—  HIDDEN SOURCES OF DAIRY

—  DAIRY IS NOT FROM A CHICKEN=EGGS ARE NOT DAIRY!

-YOU WILL NEED TO TEACH PEOPLE THIS.

—  NOT EGGS/NOT MAYONNAISE*-OK UNLESS MADE WITH CREAM

—  SKIN CARE

—  DARK CHOCOLATE(MILK FAT, CREAM) COCOBUTTER IS OKAY

—  IMITATION WHIPPED TOPPINGS like COOL WHIP, ETC…

—  CHIPS, ESPECIALLY FLAVORED

—  SOUPS

—  SAUCES

—  MARINADES :  TANDOORI CHICKEN/YOGURT

—  SALAD/ DRESSINGS

—  DIPS

—  HIDDEN DANGERS IN YOUR HOME

—  CROSS CONTAMINATION ON:

— PLASTIC CONTAINERS

— POTS & PANS-GET TAGS

— UTENSILS/KNIVES/WOODEN SPOONS/PLASTIC

— CUTTING BOARDS/COUNTER TOPS/SINK/FAUCET

— HANDLES OF CUPBOARDS/DRAWERS

— BROILER PAN

— OVEN/TOASTER OVEN

— TOASTER-Use a separate Toaster for Gluten-free items

— BLENDER/FOOD PROCESSOR

— SPONGES

— DISHSOAP AND HOUSEHOLD CLEANERS-read labels.

—  ANSWERS/SOLUTIONS/PRECAUTIONS

—  LABEL

—  GET RID OF ALL PLASTIC/WOOD/POROUS ITEMS

—  GET NEW COLOR FOR POTS, PANS OR TAG THEM(GET METAL PET TAGS AND HANG ON HANDLE OF POTS DESIGNATED FOR GLUTEN-FREE OR DAIRY-FREE ONLY) OR FIND G-FREE TAGS ONLINE

—  GET NEW COLOR CONTAINERS/MIXING BOWLS

—  GET NEW COLOR SPATULAS/UTENSILS

—  USE DISHWASHER ON HEAT DRY

—  EDUCATE EVERYONE IN THE HOUSE/KITCHEN

—  DOUBLE CHECK WITH CHEF AT RESTAURANT

—  ASK WAIT STAFF TO PLEASE DOUBLE CHECK WITH CHEF

—  ASK FOR A GLUTEN-FREE MENU

—  EAT AT GLUTEN-FREE RESTAURANTS WHEN POSSIBLE

—  COOK AT HOME MORE

—  COME TO COOKING CLASSES WITH CHEF LAUREN!

—  CONSULTING/PRIVATE CLASS WITH LAUREN IN YOUR HOME

—  GET RID OF YOUR ALLERGIES WITH A PROPERLY-TRAINED DOCTOR!

—  WHAT  DO I DO IF I GET CONTAMINATED OR EXPOSED? Things that have helped me:

—  DPP-IV/GLUTEN DIGESTING ENZYME; CAN BE PREVENTATIVE. DOES NOT MEAN YOU CAN EAT GLUTEN

—  VOMIT

—  HELPFUL SUPPLEMENTS:

— ACTIVATED CHARCOAL(4-8 Capsules),  Tablets can contain lactose!

— HOMEOPATHICS such as BRYONIA diluted in water if lactose intolerant

— HEAL/SOOTHE GUT FOR A FEW DAYS AFTER EXPOSURE

— SEE YOUR NATUROPATHIC DOCTOR RIGHT AWAY because treatment can vary depending on level of intolerance. Find one on www.Naturopathic.org or in CA http://www.CALND.org

—  THANK YOU & BE WELL

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May 27, 2012 · 3:40 PM

3 Rotisserie Chickens= Dinners for all Week!

If you were not at my cooking class at New Leaf Market last Wednesday night, you really missed a lot of fun. It was such a hit, I’ve decided to let you in on some time & money-saving Menu Planning! You won’t want to miss the next Menu Planning Class on Thursday June 14th from 6pm-8:30pm Sign up now at New Leaf.com. $35 includes dinner.

Plan your week ahead to save time and money by menu planning. I photocopy the recipes I will make and then go through my kitchen and cross off the ingredients I have. Then, I go buy the remaining ingredients.

If you want to Bake/Roast 3 Whole Chickens on the weekend for the rest of the week you can. I would recommend for the freshest that you Buy or Bake one at the beginning of the week and again mid-week to be safe and not give yourself food poisoning.

Buy 2 Roasted Rotisserie Organic Chickens-I prefer the Smart Chickens or Mary’s Chicken at New Leaf Market or you local health food store. Be sure that it is not coated with any flour or soy sauce which are gluten. Most importantly make sure they do not contain Hormones or Antibiotics!

Cut the Chicken’s up into pieces. Dice the breast meat into bite sized pieces and use for Chicken Salad and Pot Pie. Shred all dark meat for Enchiladas and Nachos and Turkey Pot Pie. Save the carcass to make Broth for Soup.

Menu:

1. Roasted Chicken with Veggies-Cut up Chicken and Roast Veggie from No Wheat No Dairy No Problem Cookbook

2. Enchiladas-2 thighs/leg meat

Heat Organic Corn Tortillas in a little Grapeseed Oil for a few minutes on each side over medium heat, & set aside on a plate lined with paper towels. Place a line of chicken & Mozzarella Daiya Cheese Alternative in the middle of the corn tortilla and roll up and set into a 9×9 Pyrex dish. Pour canned Enchilada Sauce to cover the Tortillas. Sprinkle with remaining Daiya. Bake at 350 degrees for 15 minutes or until hot and Daiya is melted. Serve with Beans.

3. Nachos-2 thighs/leg meat

Lay out a single layer of Organic Blue Corn Chips(NON-GMO always) onto a baking sheet. Heat 1 can Organic Refried Beans and spoon over the Corn Chips. Top with shredded Chicken. Sprinkle Mozzarella Daiya Cheese Alternative over the top. Top with sliced black olives if you wish. Broil with door cracked open and do NOT look away or they will burn quickly. Broil until the Daiya is just melted. This will only take a few minutes.  Put onto plates or a serving platter and serve with Guacamole and Salsa. Note: Daiya is best when hot. It will only keep in refrigerator for 7 days once opened so, I freeze it for up to 6 months. Serve these with a big green salad and a Vinaigrette(Use Lime juice and Cilantro) from No Wheat No Dairy No Problem Cookbook.

4. Curry Chicken Salad-1 1/2  Breasts

Put a 1/2 cup of Grapeseed Veganaise or your favorite Mayonnaise (no preservatives please) into a mixing bowl. Whisk in 1 TBSP Curry powder + 1 TBSP Mango Chutney. Stir in Chicken. Top with chopped peanuts, tomatoes, and any Curry toppings from No Wheat No Dairy No Problem Cookbook. Serve over a big bed of mixed Organic Baby Greens or Organic Romaine or you can make Lettuce wraps with Organic Butter Lettuce.

5. Pesto Chicken Salad-1  1/2 Breasts

You can either add 2 TBSP Pesto from No Wheat No Dairy No Problem Cookbook or put 1/2 bunch Organic Basil leaves into a food processor with 1/2 cup of Grapeseed Veganaise or your favorite Mayonnaise (no preservatives please) and blend until Basil is very finely mixed in. Put Chicken and Pesto Veganaise into a bowl and mix. Top with chopped Walnuts or Pecans. Enjoy over a big bed of Organic Arugula tossed in a Vinaigrette made with Lemon juice from No Wheat No Dairy No Problem Cookbook. If you must, you can put this on a Gluten-free(Hamburger Bun or Bread or Foccacia) with Arugula.

6. Soup-Dark and white meat & B diced Breast meat

7. Chicken Pot Pie-recipe in No Wheat No Dairy No Problem!

Put Carcass in a very large Stock Pot & cover with cold water. Add 2 Bay Leaves, 2 Stalks Organic Celery, 2 Organic Carrots, 1 lg. Organic Onion, quartered, 1 tsp. sea salt, 1/2 tsp. black or white pepper. Bring to a boil and then turn down to low and simmer 45 minutes-1 1/2 hours if you have time. Strain and add fresh organic sliced carrots, celery, onions and simmer until they are fork tender(about 10 minutes). Add in shredded and diced Chicken. Serve immediately. You can also top with fresh chopped Parsley, Basil or Cilantro. I freeze a glass jar of this, 3/4 filled only, for when I get the flu or a cold! Serve with a Salad or Gluten-free Sandwich.

7. Leftovers-if there are any leftovers you can just finish them.

Hope you have an easy, healthy and delicious week of dinners! You can also use the Chicken Salads for lunches. Be sure to join me for our next Menu Planning Cooking Class June 14th at New Leaf Market, Westside Santa Cruz. Sign up at http://www.NewLeaf.com

Be Well, Lauren Hoover-West

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