A Simple Refreshing Recipe

Those of us with food allergies often cook for ourselves.  This way, we can get what we want, know how it's prepared and just what ingredients went into it.  No one will be more careful with your food preparation than you will be.  With this in mind, I am constantly thinking of ways to make simple, delicious recipes that don't take much time so you can get to the good part . . .eating!

I made up a very simple fruit salad that was pretty tasty, satisfying AND, of course, healthy too!

Spicy Sweet Tropical Fruit Salad

Chopped fresh pineapple
Fresh cut mango
Fresh papaya
Shredded coconut
Crushed red pepper to taste

Use what ever portions you want of the above fruits or just use pineapple alone (it tastes so good on its own in this salad).  At Trader Joe's, they have pre-cut tropical fruit available in the refrigerator section.  Just chop, toss, add coconut and crushed red pepper (also available at TJ's).

The spicy sweetness of this salad is great.  It starts off sweet and finishes with delicious lingering spiciness.  It's great on its own or as a side dish for a summer barbecue (coming right up!).

This salad contains the digestive enzyme bromelain (found in pineapple), papain (found in papaya), healthy fat found in coconut and blood circulation support from the crushed red pepper.

For more information on living a healthy life, go to www.DeliciousAndHealthy.com  

Oatmeal - What to put on it . . .

I used to loathe oatmeal. The texture, the flavor, the blandness of it all. I could eat Cream of Wheat until I was stuffed silly though.

Being gluten free means, of course, that I cannot have Cream of Wheat but, I can have oatmeal since it is technically gluten free. The thing is, though, oatmeal is usually processed on machinery that is shared with wheat based cereals. Even if the equipment is not shared, if glutenous dust is in the air, it will settle all over everything in the vicinity. The cheaper the oatmeal brand, the higher the parts per million of gluten will be in the oatmeal.

Of course, gluten free oatmeal brands have popped up over the last several years. You see, it took decades for them to figure out that oatmeal is gluten free because no one was using dedicated equipment just for oatmeal so people were having reactions to it.

Enough on the information about oatmeal, now that we can eat it, I do and now that I have fallen in love with the stuff, I have come up with my own creative toppings. Here is my favorite bowl of oatmeal with a decadent twist . . .

Dr. Meg's Decadent Oatmeal Recipe

1/2 Cup gluten free oatmeal

1 pinch cayenne pepper

1/2 tsp cinnamon

stevia to taste (I use powdered)

3 tablespoons walnuts

1 handful of black berries and strawberries

4 chocolate covered power berries (or dark chocolate chip or pieces)

A little almond milk (unsweetened)

I prepare the oatmeal according to directions, mix in cinnamon, cayenne and stevia, add chocolate, fruit and walnuts then top with almond milk. The trick is to use only a little chocolate to give it a nice flavor and not overdo the sugar content.

Since I used stevia, it is sweetened without all those empty calories. Cayenne pepper gives it a nice little spice and helps with blood circulation. Cinnamon helps regulate blood sugars and berries are low carbohydrate and low sugar fruits. Chocolate covered power berries are high in antioxidents but they do contain sugar. This isn't an every day thing. Just a couple times this week. I eat eggs and vegetables on the other days.

Dang, I love breakfast!

For more information on living a Delicious and Healthy life, see www.DeliciousAndHealthy.com

Coconut Water versus Coconut Milk

I keep hearing from people that coconut milk is bad for you and not to consume it. As usual, I want to find the story behind the rumors and provide it to you so we can all make informed, healthy decisions.

Coconut Water: Typically derived from young coconuts, coconut water is found in the center of the nut. Coconut water is a good source of potassium, magnesium and calcium. It is low in sugar but gains most of its calories from it. Coconut water is also a good source for electrolytes (minerals) that can be depleted during vigorous exercise or diarrhea and is sometimes called "Natural Gatorade".

Coconut Milk: Made from mature coconuts, coconut milk is processed by mashing the meat of the coconut with water. Because the meat of the coconut is high in fat, coconut milk is very high in calories derived mainly from saturated fat. The fats in coconuts do not raise your LDL or "bad" cholesterol as they are processed differently in the body than saturated fats from animal sources.

Canned coconut milk has been controversial due to the lining of the cans containing bisphenol-A or BPA which has been linked to cancer, diabetes, ADHD, infertility and heart disease. BPA leaches into products with high acid (like tomatoes) and high fat like coconut. Canned coconut milk also contains guar gum, a thickener that is often difficult to digest and can cause diarrhea.

According to one article I read, you can make coconut milk yourself or you can purchase one brand for certain that does not have any BPA in it. The one brand without BPA is Native Forest. For more information, please read.

Today, there are a number of coconut milk brands in cartons. I was unable to find enough information on them to make a comment on how they are processed and stored.

The best source of anything in the food world is as close to the whole food as nature intended. So, if you're going to consume coconut water, get young Thai coconuts and drink directly from the nut. If you want to have coconut milk for your recipes, go with home made.

For information on living a Delicious and Healthy life, see www.DeliciousAndHealthy.com and learn how to eat for health, graceful ageing and longevity.

Crazy Good Gluten Free Sunset Treat

A yoga class just let out a few doors down from Babycakes NYC in Larchmont Village, LA. I sit watching a firey sunset as I chomp on a vegan, gluten free cookie sandwich. I get a twinge of guilt as I spy the parade of yogis clutching their mats, all refreshed after an hour of downward facing dog and sun salutations.

I take another bite. The guilt lifts as I accept my cookie consuming fate and decide beyond all doubt that this is for a good cause.

The chocolate chip cookie sandwich reminds me of a junkie treat I used to love as a child - Little Debbie oatmeal cookie sandwiches. Ultimately, I know it's like comparing a 57 Bordeaux to Two Buck Chuck but it's only a reminder.

So really, this cookie sandwich was crazy delicious! With a combination of garbanzo, fava bean, sorghum, tapioca starch, agave, coconut oil and chocolate, this rich, delicious cookie miracle hit the spot. Now it did cost $5.00 BUT, it is all organic and Babycakes has a tiny markup (unlike unhealthy bakeries with 100% markup) AND, it's as healthy as you can get while still being a dessert.

Thanks Erin McKenna, owner of Babycakes NYC for working so hard to perfect this gluten, egg, dairy, and soy free treat. It's your great gift to the world and my sunset treat.

http://www.babycakesnyc.com/

A New Soup Recipe - I Could Not Stop Eating It!!!

About a month ago, I made up this soup and invited my friend, Claire to come eat it with me. She loved it (as did I). She told me to write it down while it was fresh in my mind but I kept forgetting to and, like all memories, it faded away.

Tonight, I decided to revive it and it was SO much better than the original that I simply could not stop eating it. Luckily it was nutricious so I did not feel super guilty about it. I was truly thrilled with it. Here is what I did.

Curried Yam with Chicken Soup

1 Rotisserie Chicken (from the market or home made)

1 box chicken broth (or juices from home made chicken plus water to top off)

3 cloves garlic chopped

1/2 yellow onion

1 1/2 cups minced carrots

2 tablespoons olive oil

2 tablespoons butter or non-hydrogenated substitute

1/2 teaspoon mustard seed

1/2 teaspoon sea salt

1 1/2 teaspoon curry powder

1/2 teaspoon powdered ginger

1/2 teaspoon turmeric

1 teaspoon cumin

1/4 teaspoon cayenne pepper (or to taste)

3 large chopped yams

Chop up yams, onions, garlic, mince carrots in a food processor if you have one otherwise, chop them. Heat soup pot on medium high until hot. Add olive oil and butter. Add garlic and sautee. Add onion, sautee. Add carrots, sautee. Add mustard seed and salt and stir. Add other spices mixed. Sautee until aromatic. Add yams and sautee for about 1o minutes. Add boxed chicken broth or pan drippings from home made chicken plus water to covering. Bring to a boil and simmer for 20-30 minutes or until tender.

Scoop out most of the soup into a blender or vitamix and blend well. Return creamy soup back in with chunks and broth to create a creamy and chunky effect together. Chop up cooked chicken and add as much or as little as you like and stir. Simmer a few minutes more and serve.

I seriously could not stop eating this. My eyes rolled back in my head upon first taste so I knew it was perfect. I hope this comes out as great for you as it did for me.

For more information on living a gluten free, dairy free, delicious and healthy life, go to http://www.deliciousandhealthy.com/

Thank you!!!!

Be Delicious!

Dr. Meg

Gluten Free Treats in Larchmont Village, Los Angeles

When I saw the sandwich board on the sidewalk outside of The Larchmont Bungalow today I nearly fell over. It read "Gluten Free Desserts" and something about a new vegan menu. Of course I had to run in and check out the glass encased sweets.

I stood there on the wide plank wooden floor of this fabulous eatery that screams seaside village joint on Cape Cod. I peered into the dessert case to find creamy white frosted cupcakes with bright pink and yellow sprinkles on them next to a sign reading "Gluten Free Cupcakes". That was fine but not nearly as decadent and tempting as the mini chocolate bundt cakes situated to their immediate right. Oh, now you're talking.

So were they any good? What was the texture like? The flavor? Ok, you're going to think I'm a seriously lame blogger when I tell you that I did not order either of the aforementioned treats. I was just way to sugared out from Christmas and my own sickeningly delicious chocolate cake and chocolate chip cookies to try something new.

The point is, and I do have a good one, THERE ARE GLUTEN FREE DESSERTS IN LARCHMONT!!! Go try them for yourself and see what you think.

For information on living a Delicious and Healthy Life, check out my website at http://www.deliciousandhealthy.com/

To get one of my books, now available in Whole Foods Markets in the Los Angeles area, click here.

Four Italian Restaurants With Gluten Free Pasta!

Recently I had the great fortune of traveling to San Diego to meet up with a BFF from the east coast for a few days. She is quite the officiando of Italian cuisine. Being gluten free, I am painfully aware of the amount of flour flying around Italian Restaurants so the mention typically strikes a bit of panic in my heart. Don't get me wrong, I LOVE Italian food! It's just that pasta, and all that delicious bread have gluten in them. In spite of my fears, I decided to venture in to see just what they had to offer.

First, we went to Chianti Restaurant where pictures of clebrities including Oprah hung on the walls. Even though I was only in the mood for a salad, I asked if they had GF pasta. They did! I was thirilled that I could, at the very least, pass this information on.

The next Italian restaurant we went to was Osteria Panevino where I asked again. Yes! They had gluten free penne. I ordered my absolute favorite pasta dish. Linguine and clam sauce with penne instead. I was in heaven! It was so delicious that I nearly licked the pasta bowl.

The third place we went to was Opera Caffe. They also had gluten free pasta! I opted for a salad - which was fabulous - because I wanted to cut down on simple carbohydrates. But this particular restaurant was really my favorite in terms of atmosphere, food quality, preparation, presentation and flavor. I highly recommend this one.

Back in Los Angeles, I dined at my favorite Italian restaurant in The Grove - La Piazza. My LA BFF, celebrity hairstylist Billy Lowe and I love to dine on the patio and watch the people go by as the fountain sprays its song and dance each half hour. When I asked if they had gluten free pasta, they also said yes! I had the pasta bolognese and again, I was thrilled.

A very important tip for you here is to also ask if they have a colander, pot and utensils that are dedicated to gluten free pasta. If you are super sensitive, you need them to say yes to all of the above before you eat so you can be certain not to have a reaction.

The moral of this story is: ASK!!! If you don't, it's an automatic "NO".

For more information on living a gluten and dairy free life, go to http://www.deliciousandhealthy.com/

Looking for a Natural Energy Boost? This Is Amazing!

A lack of energy is a problem I hear described by many of the people that I work with. My clients that have the most energy to spare are super health conscious - some are raw foodists.

While not everyone can afford the time and money involved in a raw diet, there is an easy solution that can help you get the most important thing you can put into your body on a daily basis - quickly and easily - fruits and veggies!

I found this fantastic raw, vegan, fruit and veggie powder at Whole Foods Market on sale this week (in the West Hollywood store - check your location for certain by calling your Whole Body Department.)

Macro Life Naturals makes "Macro Greens" powder that is gluten free and low carbohydrate. It's delicious! Not too sweet. I cut it with filtered water alone and really enjoyed the flavor. If you know you are sensitive to flavors, try putting this in a smoothie or in apple juice.

I have dips in my energy levels due to early menopause symptoms and a suspected hypo thyriod issue. I was dipping in energy late this morning and really wanting a nap. BUT, I drank one glass of this and did not need one. In fact, I am very focused with plenty of energy to get everything done that needs to be!

This delicious powder supplement surpasses the suggested four servings of fruits and veggies each day. I am very happy with this product and will keep you posted over the next few days as to how I am feeling as I continue take it. So far, I am IMPRESSED!!

To read more about the product, go here: http://www.macrolifenaturals.com/

To sign up for my newsletter: http://www.deliciousandhealthy.com/ or click on the "Newsletter" tab of this blog!

Brussels Sprouts; From Yuck to Yum

As a child, brussels sprouts seriously made me gag. I remember being forced to eat "at least two bites" and hearing how "good they are for you". Y-u-c-k! I did not care if they were the antedote to snake venom. They were gross.

Turns out that I was fed frozen Brussels sprouts. They are nasty bitter and they got soggy too. There was no amount of sauce or spice that could mask that fact. Mom couldn't possibly hide them in a casserole without my gag reflex finding out. Blech!

So, fast forward to 2009 and a cooking class I took in South Carolina. The chef sauteed fresh Brussels sprouts in butter, salt and pepper. That was it. Simple. When I bit into it, I was so pleasantly surprised by the flavor and even more so by the fact that I couldn't stop eating them! No gagging. No joke.

Tonight, I sauteed up some of those little cruciferous cabbages in olive oil, salt and pepper. I like to let the pan get nice and hot while I cut the sprouts in half. I then add the olive oil (about 2 tablespoons).

I drop them sizzling loudly as they hit the skillet. What a great sound. Music, really. I then add salt and pepper using my eyes and my intuition to determine the amount. I stay with them, stirring them, watching their color change to a bright, hot green. They get a little brown. A sign of flavor on the plate.

Ultimately, I like them salty and crunchy. I don't cook them long. I add a little water if the pan gets overheated to prevent burn. Too much water makes them soggy. Too little and it splatters. Just right and it will cook down and steam the outer leaves.

Pretty green half cabbages on a plate and I can't stop eating them. Yum. We have arrived.

A bag, already washed is only $1.99 at Trader Joe's - just so you know . . .

The Best Raw Snacks Ever!

I was in the kitchen at Whole Foods Market in West Hollywood, California preparing to teach a class when an angel floated in. She bestowed two huge bags full of her culinary gifts for me to sample, gave me a heartfelt hug and left. I was excited. I love food and presents and she had delivered both!

The angel in the kitchen was Susan O'Brien, the owner of Hail Merry raw food products. It's a Dallas, Texas based company with some of the best products I have ever tasted in the gluten free, raw, vegan world of foodstuffs.

Her "Grawnola" is scrumptious! She dehydrates the nuts (after soaking them in filtered water to release the enzymes), seeds and gluten free oats then mixes them with pure cane sugar and cinnamon. This is a great morning cereal or snack to take with you where ever you go.

Other treats she provided included gluten free macaroons, chili spiced pecans and lemon thyme pecans. All were extremely well balanced in their flavors. She certainly knows what she is doing in the kitchen!

The most impressive of all her gifts to me were her gluten and dairy free Merry's Miracle Chocolate Tarts. I have had numerous raw food chocolate desserts and have made many of them myself. These were, by far, the best I have tried. In fact, her tart won in the Natural Foods Expo West for best new product out of, are you ready for this? - thirty six hundred entries! Yeah, they are that good!

Now available in most Whole Foods Markets around the country, you can get her delicious treats too. Or, order online by clicking here.

Many thanks to Susan O'Brien and her angelic treats. Even if you are not into raw foods, try them. They are far better than most cooked foods I have had!

Kale Chips

In an earlier blog, I gave you a recipe for raw, spicy kale salad. What I did not tell you is that you can make a simple delicious snack out this raw salad - kale chips!

Once you have made the salad, all you have to do is spread the raw, marinated kale on cookie sheets and place them in a dehydrator or dry them out in the oven on a low setting - say, 170 degrees.

If you use the oven, check the drying kale about every 20 minutes to see how it is doing. You don't want to burn the kale unless you like that smokey burned flavor (some people do!) If it is mostly dried but not all the way, you can turn the oven off and let the chips finish drying in the oven overnight.

When dried, place the chips in a bowl and leave them out. The refrigerator is not necessary. The thing is, they are so good (they strangely taste a little like cheese!) they will disappear in no time flat.

To read about the benefits of kale - and boy are there! Click here.

Single Man's Soup - A Stupid Simple Recipe

On yet another cold and rainy night in what is supposed to be sunny Los Angeles, I received a call from my BFF, celebrity hair stylist, Billy Lowe with a simple request. "Meg! I want soup tonight! Can you come over and make it here?"

Knowing my dear bachelor friend, I began to ask questions pertaining to cookware and basic food supplies to see just what I had to work with. There were no knives, no chopping board, no salt, no pepper, and no olive oil BUT, he did have a stock pot, an a couple of wooden spoons.

My love for a challenge in the kitchen was ignighted by this request. My passion for teaching the kitchen clueless also perked right up. I then set off to a nearby Trader Joes to pick up the ingredients.

Here's the recipe:

Single Man's Soup

1 bag chopped vegetables (we used Asian Stir Fry Vegetables)
1 bag chopped onion
1 box Just Chicken (cooked and ready to eat)
1 box Chicken Broth (organic, free range)
2 tablespoons Earth Balance Buttery Spread (or Olive Oil)
Salt and Pepper to taste

First we sauteed the onion in Earth Balance butter substitute. Next we added the whole bag of veggies followed by the entire box of broth. We then added salt and pepper until it tasted great. We brought that to a boil then turned it down to low to simmer for a few minutes. We both like our veggies to be a little bit crunchy so we didn't cook them for long. For the last few minutes, we added the entire box of Just Chicken. You want to add the chicken last so that it just gets heated and not over cooked as it will become tough. Next thing we knew, it was ready to eat.

With no soup ladle, Billy improvised, using a mug to scoop his soup out. He had one bowl that he insisted I use while he used a glass, two cup, measuring cup. We then sat down at his table (yes, he does have a table) and began to devour this hot, delicious, simple treat. And it was tasty. Billy gushed about it's goodness - from it's health value to it's flavor - all throughout the meal. He loved it so much, he had a second helping - also known as four cups of soup!

When asked if he would make this soup again on his own, Billy offerd an emphatic "Yes!" But, we both agreed it's a lot more fun to make it together.

You can find all of these ingredients in most super markets. At Trader Joes, the soup cost about $15.00 (including salt and pepper grinders).

For a Trader Joe's near you, click here.

Food 411 - Goji Berries (Chinese Wolfberry)

This is one delicious berry that has received lots of attention in the natural health communites over the past few years. The goji berry, also known as The Chinese Wolfberry, is a small red berry that, when dreid, tastes slightly sweet, is a little bit chewey but always satisfyingly yummy.

Goji berries have a number of health benefits with a high antioxidant content.`They are also high in iron, selenium, vitamin B2 and vitamin C. Goji berries have been shown to have anti cancer properties, anti inflammatory, cardiovascular and benefits for serious diseases associated with the eyes.

A word to the wise:

Goji Berries are often treated with organochlorine pesticides (linked with cancer) where they are grown in China. Those grown in Tibet claim to be organic but there has been some question about that. High amounts of pesticide residue has been found on shipments to the US. The use of poisons are questionable, so thier consumption is up to your discretion. Avoid off brands found in mainstream markets. Markets like Whole Foods are very strict on what they will sell. They are an excellent resource for more information on goji berries.

If you would like to try a delicious tasting goji berry, you can find them at Whole Foods Markets. They are excellent as a stand alone snack, in oatmeal, on salads or with vegetables. For the best Goji Berries - organic and consciously grown - you can order them online by clicking here.

Nana's Gluten Free Cookie Review

I was at Rainbow Acres in Marina Del Rey with a dear friend today. She suggested I try Nana's Gluten Free Cookies. Her cookies are also fruit sweetened, egg and dairy free. Being a chocolate fiend, I chose the "Chocolate Crunch Cookie". Here is what I thought.

I like the big, individually wrapped cookie concept with the bright yellow and purple wrapper. The "O" in "NO" has a line through it with a drawing of a shaft of wheat. I thought, "clever". When I bit into the soft cookie, I immediately noticed the grainy texture of the flour. That's a big deal to me after nearly two decades of trying gluten free baked goods. It doesn't have to be grainy.

The flavor was nice. I really liked the crunch of the chocolaty rice and the richer flavor contained in that puffy rice crunch. It was like they added cocoa puffs to the recipe - without the nasty sugar content.

Over all, I enjoyed this cookie. It was satisfying and great to eat after a simple lunch of tuna salad and a veggie juice. I liked that I only had to buy one big cookie. It's nice not to have to commit to an entire box of them (for a number of reasons.)

As always, I recommend limited sweets, even ones that are fruit sweetened and especially gluten free ones with the high sugar content of rice flour, tapioca and potato starches. I would never say never to sugar unless you know it will do serious damage to you. Once in a while, go for it. Enjoy a delicious treat and as for Nana's, I recommend it as a healthier alternative to a lot of the products out there that are aiming mainly for taste and not nutrition. This brand cares. That's my impression.

For more information on Nana's, click here

Food 411 - Blueberries - Delicious and Healthy Living

Did you know that blueberries are high in flavanoids and cartanoids (powerful anti-oxidants), selenium, vitamin A and C? Do you know what that means? It means that among many things, Blueberries are great for the eyes. They have been shown to prevent and/or delay any number of eye related disorders associated with aging. So eat as much as you can for eye health.

A word to the wise:

Whenever you can, please buy organic blueberries. All thin skinned fruits and vegetables take on more herbicide (weed killer) and pesticide (bug killer) chemical residue. Certified organic blueberries do not use these dangerous chemicals that have been associated with a number of neurological disorders like Parkinson’s Disease and cancers.

A Restaurant with Gluten Free Taste

Recently I was at Jonathan's beach club in Santa Monica with a dear friend. I thought to myself that at a high end beach club where the memberships are not cheap, they ought to know what gluten free means. No such luck. The guy at the register actually said, with incredulity "You're allergic to glue?!"

Tonight for dinner was an entirely different experience. I had dinner with the same dear friend at a place called "Taste" and boy does this joint have plenty of it. I was SO impressed with their menu. It was the first time in sixteen years that I ordered pasta with sauteed basil, tomato, garlic and spinach over brown rice penne! This happens to be my favorite pasta dish so I was thrilled.

I savored every bite and happily went to talk with chef Brian about his gluten free option. He was highly knowledgeable on cross contamination and issues facing the gluten free. He said he would re-work any dish he could to satisfy the gluten free eater and with great pleasure.

There are two locations in the LA area. Their menu is inventive and their food well prepared and presented. They use hormone and antibiotic free meats and fresh organic vegetables when available. These are my kind of people.

They have two locations - one at Melrose near La Cienega and one in The Palisades. Go! Eat, drink and enjoy a conscious restaurant choice.

Here's their website: http://www.ilovetaste.com/