Thursday, September 22, 2011

Gluten-Free Whole Grain Snacks: Cinnamon Applesauce Muffins

I promised a few of my gluten-free patients that I'd post this delicious and healthy Cinnamon Applesauce Muffin recipe, adapted from a recipe I got from the owner of Cooqi while sampling her pancakes at the gluten-free tasting last weekend at Mississippi Market. The Cooqi Pancake Mix is made of healthy gluten-free whole grains, like buckwheat flour and brown rice flour, distinguishing it from most other gluten-free mixes, which tend to be full of refined flours that can cause health problems. This muffin is a good source of protein and fiber, making it an awesome breakfast or snack. I made a bunch of these muffins and put the ones we didn't eat right away into the freezer so we could have a healthy snack ready whenever we need it, (and so that I wouldn't eat them all at once). Next time I am going to add walnuts and use a maple syrup/blackstrap molasses combo instead of brown sugar, just to make it an even healthier snack.

Another gluten-free whole grain snack that is actually ready-made (in case you don't have time to make muffins) is Thuro Bread. I am in love with the gluten-free bars made from gluten-free oats, amaranth, and coconut flour. Delightful.

Cinnamon Applesauce Muffins

1.5 cups Cooqi Pancake Mix
.5 cup almond meal
2 Tbs ground flax
2 tsp cinnamon
2 cups unsweetened applesauce
.5 cup oil (I used half coconut oil and half organic butter)
1/2 cup brown sugar (could substitute 1/3 cup maple syrup...or perhaps 1/3 cup of maple syrup/black strap molasses combo)
2 eggs
1 tsp vanilla

Preheat oven to 350 degrees F. Grease or line muffin pans. Mix dry ingredients in a bowl. Combine wet ingredients until blended. Mix in dry ingredients until smooth. Scoop batter into muffin pans and bake for 15-20 minutes, until inserted toothpick comes out clean.

Sunday, June 5, 2011

Words of Wisdom for Parents: The Gut, Microbes, and Poop

I recently came across this post from a lactation consultant in Paris, that beautifully describes a holistic approach to gastrointestinal health, starting with birth. At first glance, the title "The Gut, Microbes, and Poop" may make you uncertain whether you want to read on, but if you are about to become or already are a parent, this is worthwhile, because let's face it, poop is something all parents must learn to become very, very familar with, as it is a sign of your child's overall health and well-being. For the first few years, you will see most of this poop come and go. If you or your child have ever experienced any of the following conditions, this post is an absolute must-read: cradle cap, eczema, skin rashes, “baby acne”, a red ring around the anus, thrush, dark circles under the eyes, difficulty organizing states, cognitive delay, difficulty sleeping, poor appetite, poor growth, “colic”, “high-needs” behaviours, congestion, reflux, refusing the breast, arching at the breast, gassiness and infection. All of these can be improved dramatically by taking a naturopathic or holistic approach to optimizing digestion and uncovering possible food allergies.

Without further ado, here it is:

holisticIBCLC: The Gut, Microbes and Poop.: "There’s a topic I spend an inordinate amount of time thinking about. To the point that I think I may be obsessed. To put it into perspe..."

Thursday, May 19, 2011

Spring Detox Recipes

It has been a long winter in Minnesota and now that the weather is warmer, I can feel my body just craving the freshest foods it can get, which means it is time to break out my spring detox recipes. I have been absolutely loving this Spring Green Smoothie recipe from Tom and Ali, featuring the ever-so-healthy collard green, along with apple, pear, ginger, lemon juice, and mint. The recipe calls for kiwi, which I don't have on hand at the moment, so I've been substituting peach or mango with delightful results. What I especially like about the Spring Green Smoothie is that it does not have any dairy or dairy substitutes, which feel a little heavy to my body in this warmer weather. I threw in 10 soaked almonds yesterday to give it a little protein boost, and also added my probiotics and Vitamin C powder for an immune boost. I even got Miss Fiona (now 15 months) to drink up. Getting collard greens into my picky eater is a major accomplishment!

For light lunch or dinner fare, this Greek-style Chickpea and Quinoa Salad from The Brassica Diaries with mint, kalamata olives, and cucumber is so refreshing and soon to become a weekly staple on my menu due to how easy it is to make. In case you've never tried quinoa before, it is a gluten-free grain packed with protein and B-vitamins, making it a superfood in my book. FYI: it tastes best if you give it a rinse before you cook it.

Next on my list of favorite detoxifying food ideas: BEETS. I've been shredding raw beets in my food processor and adding liberally to salad greens. I've also been adding them to smoothies. I just found this Cherry Beet Detox Smoothie and can't wait to try it out.

By the way, have you heard of FruitShare? They deliver the freshest in-season organic fruit to your door and they are truly awesome. The Minnesota Association of Naturopathic Physicians is partnering with FruitShare to help raise funds to support Naturopathic Medicine in Minnesota - woo hoo! You can help by using the code "MNANP" when you order from FruitShare online. (Be sure to mention that Dr. Orchard referred you, because the doctor who raises the most money wins a free box o' fruit.) I am seriously going to order these cherries now so they get delivered at their peak freshness. What are you going to get to put in your spring detox smoothie?

Sunday, February 6, 2011

Healthy Cupcakes! What?

My daughter just celebrated her first birthday (hooray!) and in my attempt to find the PERFECT healthy cupcake recipe, I found a few wonderful gluten-free, sugar-free, dairy-free recipes here and here from Lauren via her Healthy Indulgences blog. The secret ingredient: beans, aka legumes. Yes, beans! The recipes use black beans for chocolate cake or white beans for vanilla cake, to make the cake moist and...well, healthy. Sounds crazy and, I admit, I have yet to actually make these cupcakes because I have been so busy with work...and getting ready for the birthday party...and crafting the birthday gift (inspired by this origami peace crane mobile and the Cranestorm Project at Wet Paint). So, she didn't eat cake for her birthday, which she probably would not have wanted anyways, but the concept is so fantastic that I can't wait to make healthy cupcakes for Valentine's Day and I can't wait to share the recipes with you. If you are like me, the incessant ads and media buzz about Valentine's Day has visions of cupcakes and chocolates dancing in your head. You may even be wondering how to make it through without over-indulging or straying from a healthy diet. Well, it turns out that these recipes adhere to most of my patients' anti-inflammatory diets, with the exception of cocoa/chocolate, but you can easily substitute carob. If you make either recipe before I do, please leave a comment with your results and whether you loved them or not.

And, since we are on the topic of cupcakes and chocolate, my latest obsessions in the gluten-free world are Petunia's Pies and Pastries, a gluten-free vegan baker in Portland, Oregon, and this "Valentine's Box o' Chocolate" giveaway by Kinnikinnick Foods, North America's leading provider of gluten-free goods and snacks, valuing $50.

Here's to eating healthy cake and enjoying it, too!

Sunday, December 12, 2010

Gluten-Free Berry Muffin Recipe

I've been sharing these delicious gluten-free muffins with family and friends recently and have been getting lots of happy faces asking for the here it is! They are delicious and very easy to make.

2 cups Bob's Red Mill Gluten-free Biscuit and Baking Mix
1 cup sugar (or less if you prefer less sweet)
1 tablespoon baking powder
1/2 teaspoon salt
2 organic eggs, lightly beaten
1 cup organic yogurt (plain or vanilla both taste good)
1/2 cup walnut oil
zest of 1 lemon (optional)
1 cup fresh or frozen berries (I used a frozen triple berry blend)

In a large bowl, combine flour, sugar, baking powder and salt. In a
small bowl, mix eggs, yogurt, oil and lemon zest. Stir into flour
mixture just until moistened. Fold in berries. Fill greased or
paper-lined muffin cups two-thirds full. Bake at 400 degrees F for
20-22 minutes or until center of muffin springs back when lightly

If you want to make muffins from scratch instead of using a baking mix, try the fabulous Gluten-Free Girl's recipe here.

Be well,
Dr. Liz

Tuesday, November 9, 2010

Top Reasons to see an Naturopathic Doctor:

  1. You want your treatment to be the best for YOU as a person, not a disease.

  2. You prefer to use a drugless method of treatment as opposed to invasive medical procedures and pharmaceuticals.

  3. You want to make informed decisions about your health and not just take orders from your GP. Naturopathic doctors often counsel patients on the many options open to them.

  4. You want to identify and treat the source of your health problems, not just treat the symptoms or mask the condition. Often just treating the symptom leads to other more complex health problems.

  5. Conventional medical practices are failing you, falling short, or you just need a doctor that can help you understand how to make informed decisions with your GP.

  6. You want a health practitioner that gets to know you and takes the time to understand your health condition(s) and needs.

  7. The availability of multiple treatment options is preferred rather than standard medical advice.

  8. You want support in improving your lifestyle, stress levels, and diet.

  9. You want to prevent disease and/or maintain optimal health.

  10. You are concerned about long term effects of prescription or OTC drugs, and/or unpleasant side effects.

  11. You may have a complicated health condition that has been treated by separate doctors for each ailment and you wish to have an integrated analysis/approach.

  12. You want help navigating the health supplementation industry and clarifying claims of marketed health products.
Adapted from Dr. Shawna Darou's website here.

Wednesday, November 3, 2010

More Ways to Eat Kale: Kale Crunch Recipe

Here is a fun and easy way to eat kale, shared with me by one of my lovely patients.

Kale Crunch Recipe
Olive Oil for the baking tray
1 giant bunch of kale, stemmed and minced (about 1 pound)
2-3 tablespoons of parmesan cheese (optional)
Preheat oven to 350 degrees F...line a large baking tray with foil then spray it with oil.
Add the kale, and spread it out as much as possible.
Bake for 10 minutes, mixing it up once or twice during that time. Sprinkle with parmesan if desired and bake for 10-15 minutes longer stirring occasionally, until its as crisp as you like it. The kale will continue to shrink and crispen the longer it bakes. If you watch it closely and stir it often enough, you can get it quite crisp without burning it.
Remove the tray from the oven, and let the kale cool on the tray.
Yield: 2-4 cups (depending on how long you leave it in the oven)

Other toppings to try instead of parmesan if you are dairy-free: sea salt, cumin, chili powder, turmeric, nutmeg.

Enjoy that healthy green vegetable. Mmmm, kale.


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