Category: Gluten-Free (Page 1 of 4)

Meet Crunchy Kat: Living Well Made Easy

For the past three and a half years, I’ve written every single post on this blog. I love sharing what I’m learning and creating, but I also have a desire to build community in a more intentional way. For that reason, I’m going to start introducing you to some amazing people I’ve connected with along my journey, so you can get to know them and what they have to offer, too. These are people I align with philosophically and people who bring hope, light, nourishment and passion to the world with the goal of making it a better place.

My hope is that you will connect with these great people, too, and follow their work to learn about different aspects of health, wellbeing and nutrition that I may not cover. We’re better together 🙂

I’m excited to introduce you to my friend and fellow blogger, Kat Downs from Crunchy Kat. I think you’ll really love her and will be inspired to check out the cool work she is doing, too. Here she is!

I first met Rachel at a Swapfoods Swapple tasting back in February, and I could immediately tell she was someone I wanted to get to know. So when she asked if I wanted to write a guest post for her blog, I was pumped!

In getting to know Rachel, it’s clear we have a lot in common. I love Rachel’s post on her food philosophy because mine is almost exactly the same!

I launched Crunchy Kat in August 2016, but I’ve been learning about health and wellness for more than five years. I’ve always had an interest in food and nutrition, even though I’m not a Registered Dietitian or Nutritionist. I’m an average person and a former athlete, and by all accounts, I was a fairly healthy person. But I’ve noticed that I feel so much better when I feed my body real food.
I didn’t always used to be like this though.

I’ve always loved food, but it’s taken me awhile to refine my eating habits, and it’s still a work in process. I’ve realized that I feel better when I eat a mostly gluten-free, dairy-free diet, but it’s sometimes hard to make those choices.

I’m the first one to admit that I like to streamline things in the kitchen.I believe food and cooking shouldn’t be complicated, so on Crunchy Kat I talk a lot about eating real food with simple ingredients. You’ll never find me whipping up a 12-course meal all day on a Saturday. That’s just not my thing! I’m all about simple, healthful recipes that are quick and easy. Click the picture below for some of my favorite salad dressing recipes!

I love thinking about where our food comes from and how it sustains us. I also love researching information about what’s in the products we put in our bodies and on our skin. I’d been spending so much of my free time finding better food and beauty products that I decided to share what I was learning with others.
My goal is to take the work out of it for you and offer solutions I’ve found. I know how confusing and overwhelming it can be to eat well, so I want to bring healthy products and options to people who don’t have time to do the research themselves. I want to help people make good choices when it comes to food.

One of my favorite things is to do is grocery shop or visit a farmer’s market. I love exploring the grocery aisles for new products and dreaming about how I can incorporate them into my next meal.

I like offering easy-to-follow recipes for people who may not have the energy to think about their next meal. Because of that, experimentation in the kitchen is something that excites me, but I know not everyone has time for that. That’s one of the reasons I started Crunchy Kat.

Some of my favorite things to experiment with are smoothies (like this cherry banana almond butter smoothie), energy bites (like these coffee cacao bites), easy weeknight meals (like this cauliflower fried rice), and homemade dairy-free milks (like this coconut milk). And you can always find me posting impromptu recipes on my Instagram account.

Would you try any of these recipes? I’d love to know which ones you might like to try! Thanks for letting me hang out with you today! 🙂

What We Eat: A Peek at Our Weekly Menu

I’ve had people ask time and time again what a typical week of eating looks like for me and Bill. Every week is different, but I thought I’d give you a glimpse of what last week and the upcoming week consisted of for our meals.

I tend to make a combination of my own recipes from this blog and often look to the Nourishing Meals Cookbook, The Undiet Cookbook, Forks Over Knives: The Cookbook or one of Rebecca Katz’s many healing cookbooks, with a recent focus on The Longevity Kitchen Cookbook. 

We pretty much follow Michael Pollan’s advice to “Eat food, not too much, mostly plants.” Sometimes I’m a little off on the “not too much” part, if I’m being completely honest, but we prioritize eating real food made from ingredients we recognize and can pronounce. The vast majority of what we eat, especially for me, consists of plant-based foods like veggies, fruit, beans, grains, nuts and seeds, and we load up on herbs and spices for flavor. I do eat some animal proteins a couple of times a week, usually wild caught fish or pasture-raised chicken or eggs.

My husband Bill’s German heritage demands a higher animal protein ratio than what I eat. He just feels better eating a bit more of it than me! That’s why I’m such a huge advocate of listening to your body and paying attention to what gives you energy and what takes it away. I encourage you to experiment with different foods to see which ones make you feel best. For more on my philosophy around food and eating, check out this recent post.

Okay, now let’s get back to the food. Want to know what a week of breakfast, lunch and dinner looks like for us? Check out the list below!

Breakfast

Because I’m on a healing foods protocol through my nutritionist, as I’m restoring my body from Epstein-Barr Virus, I’m not eating certain things that Bill eats on a regular basis, like eggs. He loves making breakfast and puts in a lot of work each morning. A typical breakfast for him consists of roasted sweet potatoes, sautĂ©ed onions and tomatoes or peppers, and an egg, usually served on or with a Swapple, which is one of my favorite freezer staples as well. We also like Bilinski’s casing-free, real food chicken sausage, especially the kale balsamic version!

I usually have a smoothie because it’s the easiest way to pack a lot of goodness into one glass (or smoothie bowl!). I’ve been opting for blueberries as my main fruit because of how antioxidant-packed they are. I alternate which fats I use, including coconut butter, chia seeds, flax seeds, hemp seeds and avocado. I usually throw in a handful of baby spinach or baby kale and round out everything with a scoop of protein powder or an extra sprinkle of hemp seeds.

I’ll have to share the smoothie I’ve been making lately, so you have the recipe, but this Blueberry Blast Smoothie is pretty similar!

I absolutely LOVE the Oat Berry Yogurt Muffin recipe from the Forks Over Knives Cookbook and have been serving that with Trader Joe’s mixed nut butter. I also tried the Detoxinista’s Vegan Almond Flour Banana Bread. It’s RICH and pretty hearty, since it’s made with almonds as the base, but I really liked the flavors!

Lunch & Dinner

To be honest, lunch and dinner don’t look that different for us. I almost always have a big salad for lunch as my base and often serve up leftovers from dinner for lunch because it makes things easier and saves us time. I’m a big advocate of making grain or salad bowls, which basically consists of throwing together some cooked and raw veggies (focus on leafy greens!), some source of protein (usually beans), something crunchy like nuts or seeds, and a grain like quinoa or brown rice if I’m making a grain bowl. I top it all off with a dressing and toss everything together.

As much as I love to cook, sometimes I need something nourishing when I haven’t planned ahead and packed. When I’m on the go, some of my favorite places to hit up are Stall11 at RHouse, sweetgreen, Harmony Bakery, the Naked Lunch Cafe, and Whole Foods Market hot bar and salad bar. I link to all of those places and others in my healthy foodie dining guide to Baltimore.

Here’s what we’ve been cooking up lately!

That’s a look at some of what we’ve been cooking up in our kitchen lately. We stick with some of our favorite familiar staples and try a few new ones here and there.

How about you? What’s on your menu? Try anything new lately? Feel free to share in the comments below! I love trying new recipes 🙂

3 Beautiful Smoothie Bowl Recipes to Try

I’ve been a fan of smoothies for years because of how many nutrients you can pack into one meal. But I’ve also noticed something you may find to be true as well.

I tend to drink them fast. Like, under two minutes fast.

That’s a lot of food entering your stomach at an unnaturally fast rate, which can lead to things like bloating, gas, indigestion, and overeating. You can drink fruits and vegetables at a rate of about two cups per minute when you get them through a smoothie. This can undermine your body’s capacity to recognize that you’re full because the body needs about 20 minutes to register that you’re satiated once you start eating.

So, what’s one idea for slowing down your smoothie drinking pace?

Put it in a bowl!

Yup, make a smoothie bowl.

It’s not that complicated either. All you’re really doing is using slightly less liquid (1/4-1/2 cup less than usual), so you end up with a thicker consistency that can be poured into a bowl instead of into a glass. It’s also important to use thickening ingredients like chia seeds, avocado, frozen banana, soaked raw cashews, and even peeled zucchini to reach your desired consistency.

Now, I do have a few words of caution and something you’ll want to keep in mind when going this route. Smoothie bowls are often topped with heaps of granola, honey, maple syrup, nuts, a whole banana, etc., which makes for a pretty picture. But, on top of all of the ingredients that are already in a smoothie, this can be overkill, so use your toppings sparingly. Try not to overdo it. Notice how your body feels and adjust accordingly! Less is more 🙂

Check out the three smoothie bowl recipes below that I’ve previously posted on my instagram page. If you’re looking for even more smoothie bowl inspiration, here is a list of nine smoothie bowls from Greatist and 11 from Buzzfeed!

Berry Good Smoothie Bowl 

Ingredients

1 tsp flax seeds or flax meal
2 teaspoons hemp seeds
2 teaspoons chia seeds
1 teaspoon coconut butter (optional but tasty!)
1 teaspoon vanilla powder or extract
1/2 tsp raw honey
1 cup baby spinach
1-1.5 cups almond milk (start with one cup for a thicker bowl)
1 cup frozen blueberries
1/2 cup frozen raspberries

Directions: Blend all ingredients, except the berries, in a high-speed blender for about 15-20 seconds. Then, add berries and blend until smooth, adding additional almond milk, as needed, until it reaches your desired thickness. Pour into a bowl and top with additional berries and a sprinkle of hemp seeds.

Shrek Smoothie Bowl

Ingredients

1/2 cup frozen mango
1/2 cup frozen pineapple
1 tsp fresh ginger root
1 tablespoon fresh lime juice
1/2 small avocado
1 cup baby spinach
1 scoop unflavored protein powder (I like Vital Proteins and Bulletproof Collagen Protein because they are flavorless!)
1/2 tsp raw honey
1-1.5 cups water (start with 1 cup and add more as needed)

Directions: Blend everything together until you reach a smooth, thick consistency. Pour into bowl, sprinkle with shredded coconut, and serve with a spoon!

Berry Chocolate Smoothie Bowl

Ingredients

1 cup frozen mixed berries (strawberries and raspberries)
2 tablespoons chia seeds
1.5 tablespoons raw cacao powder
1/2 tsp vanilla extract
1 Medjool date, pitted
1 scoop unflavored protein powder (I used Vital Proteins)

1 – 1.5 cups dairy-free milk (start with 1 cup and add more 1/4 cup at a time)

Directions: Put everything in a blender and blend for about a minute or until smooth. Pour into bowl and sprinkle with goji berries and cacao nibs.

So, what about you? Are you a fan of smoothie bowls? Do you have any favorite recipes? Feel free to share them below!

14 Valentine’s Day Sweet Treat Recipes {Gluten-Free, Dairy-Free}

Bill and I love holidays and find ways to make them special. My family always did that growing up, so it’s a tradition I’ve carried into my marriage.

This past week, I thought it would be neat to buy a card and a treat for Bill for each day leading up to Valentine’s Day.

I put a card and a treat in a brown paper bag with “Happy <3 Week” written on it and put it in his backpack each day.

heartweek

It was fun for me to do and I know it will be at least one bright spot in the midst of his hectic days as an elementary school phys ed teacher. I’m not sure what he has planned for this weekend, but I’m looking forward to it!

When it comes to Valentine’s Day, one thing is for sure – BOTH of us love chocolate.

We are fans and followers of our favorite Baltimore-based chocolatier, Jinji, and know that Valentine’s Day is not complete unless we are eating some of her amazingly delicious chocolate creations. It’s seriously the purest, richest chocolate I’ve ever tasted.

truffles

Truffles galore! They’re always so creative and decadent.

If you can’t make it out to your favorite chocolate shop, or you just want to make a delicious sweet treat at home, try one of these 14 Valentine’s Day-worthy recipes below.

They are all dairy-free, gluten-free, and made without refined sugar. Many of them are paleo-friendly as well, so give at least one of them a try!Vday Collage.jpg

The first recipe holds a special place in my heart because dark chocolate caramels are pretty much the best thing ever.

Homemade Rolos by oh she glows

homemade-rolos-7159.jpg

Photo Credit: Angela Liddon. Used with permission.

Oatmeal Heart Cookies by Nourishing Meals

oat heart cookies71

Photo Credit: Nourishing Meals. Used with permission.

Sweet & Salty Super Food Chocolate Bark by RNK

Superfood Bark

Cherry Dark Chocolate Chip Almond Butter Cookies by RNK

cherry choco chip cookies

Two Layer Raw Chocolate Brownies by oh she glows

Brownies.JPG

Photo credit: Angela Liddon. Used with permission.

Cacao Mousse & Raspberry Parfaits by Begin Within Nutrition

mousse

Photo Credit: Begin Within Nutrition. Used with permission.

Cherry Chocolate Brownie Bites by RNK

cherry choco bites

Seductive Raw Chocolate Walnut Fudge by oh she glows

fudge2.jpg

Photo Credit: Angela Liddon. Used with permission.

Easy Strawberry Cheesecake by Kasia Kines (my nutritionist!)

Chocolate Hazelnut Truffles by RNK

Dark Chocolate Berry Cups by Yuri Elkaim

Healthy Valentines Berry Cups

Photo Credit: Yuri Elkaim. Used with permission.

Peanut Better Balls by oh she glows

PB Balls.JPG

Photo Credit: Angela Liddon. Used with permission.

Mint Chocolate Crunch Bliss Balls by RNK

Mint Chocolate Chip Bliss Balls

Peanut Butter Cup Pie by The Detoxinista

no bake

What are your favorite sweet treat recipes?

Feel free to leave a comment below and share!

 

Simply Sautéed Mushrooms {& Cauliflower Mash}

Jenna, one of the participants from a recent cooking class I taught about healing foods, had this to say about today’s recipe:

Everyone in my family thought the cauliflower mash was potatoes!!!! They were super creamy.”

Jenna is in high school but is going to be doing big things in the healing foods space in the coming years, as she pursues studies in nutrition in college. Keep your eye out for her!

rachel-jennaI’ve shared the base of this recipe before in this post for Roasted Garlic Cauliflower Mash but put a new spin on it by topping it with mushrooms, a food often used as a stand-in for meat because of their chewy texture.

Mushrooms are immune-boosting, cancer-fighting powerhouses and don’t get nearly enough love in our kitchens and on our plates.

mushrooms-solo

I hated mushrooms for most of my life because I was too grossed out by what they looked like to even be open to trying them. Now, I’m a big fan, whether they are chopped up in a soup or stew, roasted, or served sautĂ©ed like they are in this dish.

You can serve this up as a Thanksgiving side dish. It’s a great way to upgrade your plate without sacrificing flavor. With a whole head of roasted garlic and a tablespoon of fresh thyme in the potatoes along with a generous sprinkling of oregano on the mushrooms, no one will complain that this dish lacks flavor.

Next step? Come up with a sauce to top it off 🙂

mushroom-mash-angle mushrooms-mash-closeup

Simply Sautéed Mushrooms 

Ingredients

1 (8-ounce) package cremini (baby Portobello) mushrooms, wiped clean and sliced
2 tablespoons avocado oil, coconut oil, or extra virgin olive oil
1/2 tsp sea salt
Black pepper, to taste
1⁄2 tsp dried oregano

Directions

  1. Heat oil in a large skillet over medium high heat until oil shimmers.
  2. Add mushrooms to pan, evenly coating them with oil. Spread into a single layer and let cook for 5-6 minutes.
  3. Add salt and pepper, stir and cook 5-6 minute more, until mushrooms begin to brown and soften. Toss with oregano and serve.

Serve as a side dish or on top of some roasted garlic cauliflower mash.

Shredded Brussels Sprouts Salad with Walnuts

Isn’t fall food the best?

What’s not to like?

Soups, stews, chilis, squash, apples, Thanksgiving, and

Brussels sprouts!brussels-salad-closeup

I’ve always liked certain vegetables that other kids didn’t like, including Brussels sprouts, but I think the Parmesan cheese shower I coated them with as a kid helped hide the taste. I think I liked the taste of the cheese…not so much the bitter taste of the overcooked Brussels sprouts.

Brussels sprouts get a bad rap because most of us have only ever eaten them steamed or boiled to death, which releases all of the not so pleasant smells most of us associate with Brussels sprouts.

BUT it doesn’t have to be that way? Brussels sprouts don’t have to be awful.

They can be incredibly delicious, especially when roasted, sautĂ©ed, or prepared raw, which is what we’re doing for today’s recipe. I first served this dish at a Healing Foods cooking class I taught in Baltimore recently, and it was a hit.

healing-foods-group

It gave me an excuse to use the food processor, which I demo’d on a Facebook live video. Using a food processor is SO MUCH FASTER and more efficient than chopping things like Brussels sprouts by hand.

The brand I recommend and have had the most success with is Cuisinart. I have an 11-cup style and a 14-cup style, and the 11-cup is sufficient for most things I do on a daily basis. You can find the best deals on their food processors on Amazon.

Brussels sprouts are in the cruciferous veggie family, which includes all-stars like broccoli, cauliflower, cabbage, arugula, collard greens and kale.

The compounds in Brussels sprouts help activate cancer-fighting enzyme systems in your body and support detoxification (cleaning out the gunk). Upping your intake of these mini cabbages can also help reduce inflammation and your risk of chronic diseases like heart disease and cancer.

If you’ve always been a Brussels sprouts hater or skeptic, I encourage you to give this recipe a try. Serve it up to family and friends – I bet they’ll never know they’re eating Brussels sprouts!

brussels-salad-whole-platebrussels-salad-angle

Shredded Brussels Sprouts Salad with Walnuts

Ingredients

1 pound Brussels sprouts, ends trimmed
1/4 cup lemon juice (about 1.5 lemons)
Zest from 1/2 lemon
1/2 tsp coarse sea salt
1 tsp Dijon mustard
1 tsp 100% pure maple syrup
1 clove garlic, peeled and grated or finely minced
1 shallot, finely chopped
1/4 tsp black pepper
1/3 cup extra virgin olive oil
1/3 cup walnuts, lightly toasted and chopped
1/4 cup naturally sweetened cranberries (optional)

Directions
1. Working in small batches, place brussels sprouts in feed tube of processor fitted with shredding blade. Pour shredded Brussels sprouts into large bowl.

2. Whisk dressing ingredients (lemon juice through black pepper) together starting with the lemon juice, streaming in the olive oil last. Toss with brussels sprouts to coat evenly. Add more dressing if needed. To soften Brussels sprouts, refrigerate salad at least 30 minutes.

3. Top with walnuts and dried cranberries.

This salad will hold up well for a few days in the fridge 🙂

Do you have any favorite Brussels sprouts recipes? Feel free to share them below!

Triple Orange, Fennel & Beet Salad with Arugula

Wouldn’t you love to know how to make the most of your food, so you waste as little as possible AND stay nourished with delicious food?

I’m here to help 🙂

beet-salad-plated

In the first part of a two-part series I’m teaching about the restorative, healing power of food, I shared several anti-inflammatory, antioxidant-rich, nutrient-dense recipes. All of the recipes are free from wheat, milk, eggs, soy, shellfish, and peanuts, which are some of the most commonly allergenic foods.

In their book, The Elimination Diet, Tom Malterre and his wife Ali Segersten point out that 80% of their patients felt significantly better after removing dairy and gluten from their diet. I found that all of my symptoms – allergies, congestion, frequent colds, dry skin, acid reflux – were reversed when I changed my diet and removed dairy and gluten.

One of the reasons I started this blog was to share recipes and inspiration for you to make changes based on what your body is telling you it needs.

We made homemade almond milk, chocolate-covered cherry smoothie, white bean and fennel soup, sauteed greens with pumpkin seeds, and the recipe in today’s post. I was inspired to make a salad with beets and oranges as I was reading Dr. Michael Miller’s book Heal Your Heart. But I wanted to upgrade it by adding in some stomach-soothing fennel, anti-inflammatory avocado, and anti-cancer arugula.

Not only that but this recipe features all three components of the orange – zest, juice and whole segments. It’s a great way to reduce food waste and make the most of the dollars you are spending!

triple-orange-salad-cover
beet-salad-side

Ingredients

4 beets, diced (Love Beets is my favorite brand)
1 fennel bulb
2 oranges
1/4 tsp coarse sea salt
1/2 tsp fresh ginger root, peeled and grated
1 tsp raw honey
1/2 cup extra virgin olive oil
1 avocado, diced
1/4 cup pecans, chopped

Directions

  1. Prep fennel following these steps from The Kitchn and put in a large bowl. I used a mandolin to thinly slice it.
  2. Peel one orange, cut into slices, then pull segments apart. Set aside.
  3. Zest half of second orange using a microplane grater into a medium bowl. Cut the orange in half and squeeze the juice into the bowl, being careful to remove the seeds. Whisk salt, ginger, and honey into bowl with juice and zest. Whisk in olive oil until it starts to thicken.
  4. Pour half of dressing over fennel and let sit for 10 minutes, so orange juice can soften fennel. Add beets and orange slices and toss to combine. Add arugula, avocado and pecans and toss gently to combine. Add additional dressing if needed. Serve immediately.

10 Tasty New Food Finds from Natural Products Expo East 2016

What a whirlwind the past few weeks have been!

From the Natural Products Expo East in Baltimore to the Culinary Nutrition Expert Retreat in Toronto, a Holistic Health Conference in Madison, Wisconsin and the New Jersey Veg Fest yesterday, and teaching a few workshops in between, I’ve been on what felt like a natural health tour of North America.

a9f46d56-3f06-4fae-ab77-e245c00df1e7

I’ve also gotten some clarity around how I want to focus and what I want to share. I feel drawn to go deeper on this blog than I have been in the past few months. I’m grateful for your patience with me as I’ve been a bit less regular with posts over the past month, but the clarity I’ve gained during that time was worth it.

One of the reasons you’ve told me you come to me with questions or follow me on Instagram and Facebook is to be up to date on the latest and greatest natural food products that I use in my own home and recommend to you. I know one of the most frustrating aspects of starting to eat well and remove foods like dairy and gluten is the overwhelm you feel when you step into the store and blankly stare at a wall with 20 options for one product.

How do you know which to choose?

I’m here to make it easier AND to introduce you to some fun, new products before they hit stores. For the past three years, I’ve attended the Natural Products Expo East in Baltimore as Press because of how much this community supports my efforts on social media (THANK YOU!).

img_7868 img_7892

I want to pay it forward by sharing with you my top finds from the expo. As with all of my recommendations and recipes, they are all gluten-free and dairy-free.

I think you’ll be excited to see what is going to be coming to grocery stores in the coming weeks and months!

img_8294

1) Hilary’s Eat Well Breakfast Sausage Patties

I first found out about Hilary’s Eat Well veggie burgers two years ago at my first Expo. To be honest, I wasn’t someone who ate veggie burgers; I thought they were pretty nasty and full of a bunch of ingredients I wouldn’t have in my own pantry.

These burgers are different. They are one of the ONLY foods we have in our freezer at all times. Bill loves to have them for breakfast, topped with an egg or on top of a sweet potato hash, and we also love them toasted and then crumbled up on a salad. I featured these burgers in my mason jar salad recipe at the end of the summer. They are SO good!

To make things even better, they now have a breakfast sausage version. It contains all real food for ingredients (i.e., no weird soy protein isolates) AND is dairy-free, gluten-free, soy-free, and egg-free. The two versions I tried were Apple Maple and Spicy and my favorite was definitely the Apple Maple.

Where to Find Them: Click this link to find a store near you where you can buy all of Hilary’s Eat Well products.

img_8032img_8029

2) Farmhouse Culture Ginger Beets & Kraut Krisps

Since over 70% of our immune system sits in and around our digestive system, eating fermented foods is one of the best things we can do to boost our immune system, not get sick, clear up our skin, reduce bloat, and have regular bowel movements (at least 1/day!).

I’ve been a fan of Farmhouse Culture’s Kimchi and Sauerkraut for about a year now and a few months ago I started taking their Gut Shots to support my digestive and immune systems. When I stopped by their table and saw their new branding (love it) and their new products, I was stoked!

The ginger beets were amazing and would be delicious chopped up and put on a salad or just eaten as a snack. But one of the coolest snacks I tried all day was the Kraut Krisp. With almost 50% sauerkraut, organic corn masa and a shelf stable probiotic blend in the seasoning mix, this is a chip you can feel good about eating. The dill pickle is amazing! I’m hoping to see both of these yummy foods in my local store soon!

Where to Find It: Here is the link to their Store Locator. On the link is a Product Request form that you can print out and take to your local store!

img_8192

3) Beetnik Organic Frozen Meals 

We discovered beetnik Organic frozen meals about a year ago.What I love about them is that they are made with real, whole food ingredients and taste more like a homemade meal than a frozen one.

They are Bill’s #1 go to choice for lunch at school when he hasn’t packed leftovers or planned ahead. As an elementary school teacher, he’s lucky if he gets 20 minutes to enjoy his lunch, so convenience is key, but so is staying fueled and energized throughout the day.

Bill has liked every single one he has tried, and I know he’ll be excited to check out some of their new flavors like Ragu Alla Bolognese, Pollo Alla Cacciatora, Organic Lemon Chicken with Cauliflower Rice, Organic Shepherd’s Pie with Grass Fed Beef, and Organic Beef Chili with Sweet Potato. The first two are pasta sauces, and the last three are paleo-friendly and grain-free.

Where to Find Them: I buy them at MOM’s Organic Market or Roots Market, but you can use this store locator to find them near you.

img_8257

4) Miyoko’s Creamery {Dairy-Free Cheeses}

When you stop eating dairy, one of the things you miss the most is the creaminess of cheese. Fortunately, food has come a LONG way, and brands like Miyoko’s give us the opportunity to get that beloved texture back 🙂

At the Expo, they were sampling their Smoked Farmhouse, Fresh Loire Valley and Double Cream Chive cheeses as well as a few others. They also have Garlic Herb, Sundried Tomato Garlic, Winter Truffle and Herbs de Provence varieties. Organic cashews are the base of their cheeses and give them a rich and creamy texture

Where to Find It: I buy mine at MOMs Organic Market or Whole Foods but you can use this store locator to find where they are sold near you!

img_7865

5) Soul Sprout Snacks

After undergoing a rebranding from Two Moms in the Raw (who I’ve written about here) to Soul Sprout, these snacks are better than ever. They have granola bars, almond butter truffles, nut bars, grain-free cereal, and almond protein crackers.

Their plant-based snacks are made with sprouted ingredients and have recently undergone a makeover in the ingredient list. They used to use agave as a sweetener but upgraded to coconut sugar, which is less controversial and even more delicious.

Where to Find Them: I buy mine at MOMs Organic Market, but Whole Foods and The Fresh Market carry their products as well. Look for them at your local grocery store or shop online on their website here.

img_7872

6) Jackson’s Honest Chips

I first tried these chips at Expo East two years ago and fell in love. They have become our go to chip and I’ve introduced them to dozens of people through my workshops and cooking classes, and my coworkers are kind of obsessed with them, too. They’re perfectly crunchy and incredibly satisfying.

The founders of the company created the chips as a result of helping their son recover from an illness doctors couldn’t diagnose or treat. They discovered how powerful coconut oil was in his healing and use it as an ingredient in all of their chips. My favorite variety is the sweet potato chips, but they introduced two *new* products at the Expo – Maple Cinnamon Sweet Potato and Rippled Red Heirloom Potato Chips. All I can say is YUM.

Where to Find Them: I buy mine at MOMs Organic Market, Wegmans or The Fresh Market, but you can find them near you using their store locator here.

img_8293

7) Cappello’s Cookie Dough

I first fell in love with their chocolate chip cookie dough two years ago at the first Expo East I attended. Their cookies are gluten-free, dairy-free, and grain-free and use almond flour as the base. They introduced three new kinds of dough at the expo: Double Chocolate, Lemon Zest and Ginger Snap. I have a pack of each sitting in my freezer right now along with some of their fettuccine and lasagna sheets that I can’t WAIT to use!

Where to Find Them: I’ve bought their products at MOMs Organic Market and Whole Foods Market, but you can find them near you using this locator.

img_8227

8) Simple Mills Crackers & Baking Mixes

I fell in love with Simple Mills baking mixes when I met them at Expo East two years ago. They have the best boxed bread mix, pancake and waffle mix, cake mix, muffin and cupcake mix, and pizza dough. I use their bread mix to make this delicious paleo-friendly, gluten-free stuffing, perfect for the upcoming holidays!

At the Expo, they were introducing their new almond flour crackers. My favorite is the Sun-dried Tomato Basil version, but they also have a Fine Ground Sea Salt and Rosemary & Sea Salt variety. You HAVE to try them!

Where to Find Them: I buy their products at MOMs Organic Market, Target, Home Goods (hit or miss!), or online at Amazon. Use their store locator to find them near you.

img_8295

9) Forager Dairy-Free Yogurt

I used to eat yogurt every day growing up. I didn’t like sandwiches as a kid, and yogurt was one of the few foods that was easily portable and filled me up. It took me 25 years to figure it out, but the yogurt I was eating wasn’t the healthiest. It was usually full of lots of sugar and the brands I used to buy (Yoplait and Dannon) rank as two of the BOTTOM FIVE of a list of 129 yogurts rated by the Cornucopia Institute here.

Most dairy-free yogurts have a funky texture and more gelatinous than smooth and creamy. Fortunately, companies like Forager are beginning to step up their game and bring us delicious dairy-free yogurts that taste closer to the real thing. I loved how velvety smooth their cashew milk-based yogurt was and think you will, too!

Where to Find It: I’ve found their other products at MOMs Organic Market, so I’m hoping they will carry the yogurt soon! You can find out more on Forager’s website.

img_827010) Coco-Roons Superfood Cookies

I have to admit it – I used to hate coconut. At Halloween, every Mounds bar or Almond Joy went straight into the trash. No thank you! Over the years, I’ve come to love coconut no matter what form it takes – coconut flakes, milk, oil, and butter. It’s so rich and full of flavor.

One of my favorite desserts are the Coco-Roons made by Wonderfully Raw. My usual go-tos are the brownie and vanilla maple versions, so I was super excited to find out that they rebranded AND introduced two new flavors at Expo – Salted Caramel (YESSSS) and Chocolate Chip Cookie.

Where to Find Them: The best deals are at Home Goods, but you can also buy them at MOMs Organic Market, The Fresh Market, Whole Foods, and Safeway. Check out their store locator for more store options!

Well, that’s a wrap, friends! Those are my first ten finds. I think you’ll love them and can’t wait to share another round of awesomeness in my next post!

Healthy Dining in Portland: An East Coast Foodie’s Guide

Whether you live near Portland, Oregon, have plans to go there sometime soon or are looking for ideas for future vacations, you’ll want to read this post! (Or just scroll to be tempted by the amazing food in the pics!).

————————————————————————————————

When we booked our trip to Portland, Oregon several months ago, and I told people we were going there, their responses were unanimous:

“You’re going to LOVE it there!”

“You’ll be with ‘your’ people.”

By “my people”, they were mostly referring to foodies that have some food preferences not so easily accommodated here on the East Coast (i.e,. gluten-free, dairy-free, organic). Portland is known for being a very allergen-friendly food city, so you can go just about anywhere and find gluten-free, dairy-free options.

Whenever Bill and I travel, we look for three things:

  1. Delicious, nourishing food
  2. Farmer’s markets
  3. Walkability & hiking

IMG_7081Portland happened to have the trifecta, so we couldn’t wait for the trip to begin. During the six days we were in Portland, we made the rounds and tried over a dozen different eateries, all of which offered and often specialized in gluten-free, dairy-free options that tasted as good as, if not better than, the originals.

If you’re traveling to Portland (or if you live there and want to check out some new spots) AND are looking for nourishing and delicious options, use this list as your guide.

Portland Farmer’s Market

Portland State University, SW Park & SW Montgomery; www.portlandfarmersmarket.org

6FF96655-D7E0-43CE-A5D9-0694EC6D32C1

We had heard that this market was all the rage and were stoked to check it out on Saturday morning. We liked it so much that we spent three hours there. I love the energy of farmer’s markets. The people. The sounds. The colors. This market was no different.

We also made friends with one of the volunteers, Steve, who gave us some pretty stellar recommendations about places to check out while we were staying in Portland. It always pays to talk to the locals, the people who will send you somewhere other than the places all the tourists go. They tend to be way better (and less crowded).

What We Ate / Drank

  • Chai Donut (Petunia’s Pies & Pastries)
  • Everything Bagel (New Cascadia)
  • Honey Mama’s chocolate bars (Sample every chocolate! We bought a 4-pack)
  • Lentil Dal (Portland Curry Co.)
  • Strawberry Ginger Kombucha (Symple Foods)

Harlow Restaurant 

3632 SE Hawthorne Blvd, Portland; 971-255-0138; www.harlowpdx.com

IMG_71580C19EC8E-E8BF-43D9-8524-042A4B24666FIMG_6965Considering we ate here three different times and sat in on a cooking demo they did at the Farmer’s Market, this became our go-to spot. Everything they sell is gluten-free and dairy-free (win!), and they source their ingredients from local, sustainable sources.

We went there for breakfast twice and lunch one time but could have easily spent every meal there because they have such a variety of delicious options including smoothies, juices, bowls, salads, and sides. Their sister shop, Prasad Cafe, has a few locations downtown and their menus are pretty similar, so we were happy sticking with Harlow but would definitely check out Prasad on our next go around.

What We Ate

  • Betty Bowl (with a perfectly poached egg)
  • Chipotle Chili Bowl
  • Turmeric Toddy (iced or hot – I had both – SO GOOD!)
  • Strawberry Short Stack
  • Outlaw Scramble
  • Mercy Blues
  • Pesto Garden Scramble
  • Trail Mix Cookie

Portobello Vegan Trattoria

1125 SE Division Street, Portland; 503-754-5993; http://portobellopdx.com/

IMG_7151

Delicious. Italian food…Vegan.

Say what??

How could a restaurant with cuisine based entirely around cheese, pasta and bread possibly have options that a gluten-free, dairy-free eater (and her husband) could enjoy?

They did! We’re so glad we gave this place a shot. I’m glad we didn’t let its not-so-fancy storefront deter us from checking out what ended up being one of our favorite meals of the entire trip. For starters, our server, Corinn, was sweet and spunky as can be and guided us through the menu. With a variety of gluten-free options (including pizza!), we had plenty of options to choose from and enjoyed every single one – so much so that two dessert-lovers like us didn’t have room for dessert.

What We Ate

  • Beet Tartare with New Cascadia Gluten-Free bread (even Bill said that bread tasted BETTER than the regular bread)
  • Kale Caesar Salad
  • Tom’s Pizza on gluten-free crust
  • Bliss Tea

Blossoming Lotus

1713 NE 15th Ave, Portland; 503.228.0048; www.blpdx.com

FDC8891B-EBB2-4A9C-A3ED-85A23370021AWe picked a beautiful day to check out this restaurant in the Irvington neighborhood. Another dairy-free, gluten-free find, we were drawn in by the pictures of their live nachos on Instagram and Yelp! and knew we had to include them on our self-guided food tour of the city.

What We Ate

  • Live Nachos (man oh man were these good!)
  • Curry Bowl
  • Lotus Benedict

Departure

525 SW Morrison St, Portland; 503-802-5370; http://departureportland.com/

IMG_7155We’re Top Chef fans and have watched just about every season of the show. One of our favorite seasons featured Gregory Gourdet, who is now Executive Chef of Departure Restaurant. His inspiring story of becoming sober and prioritizing nourishing, quality food in that process was certainly one draw to bring us to this trendy rooftop restaurant in the heart of downtown. That, and Farmer’s Market Steve highly recommended it, too!

I loved that they provided both vegan and gluten-free menus in addition to the standard menu, so there was no shortage of options for appetizers, entrees or desserts.

What We Ate

  • Tandoori Spiced Scallops
  • Kani Avocado Roll
  • Shaved Collards Salad

Verde Cocina

Multiple locations; Portland Farmer’s Market; www.verdecocinamarket.com

0BB50060-A2CA-4E70-9E86-44324C75E942Farmer’s Market Steve came through again when he recommended we check out this place for a meal. Fresh, bright Mexican food with handmade, corn tortillas. Bill had a dish for breakfast at the farmer’s market and we liked it so much that we went back for a happy hour at their main restaurant a few days later.

What We Ate

  • Buenos Dias Breakfast
  • Sweet Potato-Black Bean Salad
  • Carne Asada Taco
  • Guacamole & Tortillas
  • Gringas con Mole

Nong’s Khao Man Gai

Multiple locations; http://khaomangai.com/

IMG_7147People flock to this food cart for what might seem like too simple of a dish. But simple done well and with the highest quality of ingredients can be simply delicious
and it was. They had a gluten-free option, too, so I was in!

How’s this description for your taste buds?

Poached, organic chicken with rice simmered in chicken stock and Thai herbs, served with sauce of fermented soybeans, ginger, garlic, thai chilies, vinegar, house made syrup and soy sauce. Garnished with cucumbers and cilantro, and accompanied by a light soup

What We Ate: Chicken & Rice with sauce (Khao Man Gai)

a.n.d. Cafe

5420 E Burnside St, Portland; 503-233-4550; http://andcafepdx.com

IMG_7150This was our last official stop and was a welcome meal after running a 5k through Portland that morning. Once again, we were given a whole menu of delicious dairy-free, gluten-free options. This place was a bit off the beaten path but well worth the run there!

What We Ate

  • Full Nest with 2 poached eggs
  • Hashtastic with a poached egg

Slow Squeeze Juice Bar

2880 SE Division St, Portland; www.slowsqueezejuice.com

IMG_6795Another gem at the Tidbit Food Farm pod, I swung by Slow Squeeze while I was waiting for my waffle to be finished. The turmeric tonic made with fresh turmeric root, carrot, spinach, apple, cucumber and ginger caught my eye and gave my immunity and digestive system a nice boost before enjoying my Smaaken waffle.

What I Drank: Turmeric Tonic

KURE Juice Bar

Multiple locations; http://kurejuicebar.com/

IMG_7146 IMG_6875This was another gem and a place we hit up twice on our trip – once for lunch, and then the next day for breakfast. They use organic ingredients and are, like so many other places in Portland, gluten-free and dairy-free, so I had lots of options to choose from. No matter time of day it is, you can find something at Kure to give you a nourishing energy boost.

What We Ate / Drank

  • Vietnum Bowl (recommended by Britt from Harlow)
  • Full Moon Salad
  • Eisenhart Smoothie
  • Bowl of the Gods Acai Smoothie Bowl
  • Green eLemonator Juice

Greenleaf Juicing Company

Multiple locations; http://greenleafjuice.com/

IMG_7153Another juice, smoothie, and acai bowl in the heart of Portland, I decided to check it out after seeing their menu of steamed soups. They use a broth of fresh-pressed vegetable juice – celery, carrots, etc. and steam it with an array of vegetables before blending it all in a high-powered blender. It was a little windy the day we stopped by, so a cup a soup was a perfect between-meal snack to hold me over.

What We Ate

  • Zen Shot
  • Spinach & Cauliflower Steamed Soup

Petunia’s Pies & Pastries

610 SW 12th Ave, Portland; Saturday Farmer’s Market; 503-841-5961; http://petuniaspiesandpastries.com/

A gluten-free, vegan bakery. It seemed too good to be true. It was our first purchase at the market, and while we were debating which goodies to purchase, a local came up to the stand and said, “They have the best donuts at the market,” as he noshed on a bagel from New Cascadia, a 100% gluten-free bakery. We were sold. Now, I wouldn’t say this was the most nourishing stop on the trip (after all, we were eating donuts!), but it was one that gave me the opportunity to try a food I hadn’t eaten in years, so why not? Live a little 🙂

What We Ate

  • Chai Donut (yes, please!)
  • Chocolate Mousse Donut

Back to Eden Bakery

2217 NE Alberta St, Portland; Tidbit Food Farm Food Truck Pod; 503-477-5022; www.backtoedenbakery.com

IMG_7152A gluten-free, vegan bakery. Again, I was in heaven! At the recommendation of our AirBNB hosts, whose son is gluten-free, we checked out this place
twice. They have a food cart at what was arguably the best food cart pod for healthy options (Tidbit Food Farm) as well as a storefront in the Alberta neighborhood. We went to both because
why not?

What We Ate

  • The Alberta Park Sundae
  • Peanut Butter Toffee Bar

Smaaken Waffles

2880 SE Division St, Portland; www.smaaken.com

IMG_7157In retrospect, our trip to Portland gave me an opportunity to indulge in some foods I never eat at home because of the lack of places that make them in Baltimore. If I want waffles, I have to make them myself or use Simple Mills boxed mix (so good!), so it was nice to have someone make me one for a change. ALL of their items can be ordered with gluten-free and/or vegan batter.

This was one of the food trucks at the Tidbit Food Farm & Garden (arguably the best food cart pod in Portland!).

What We Ate: I had the special, which was a gluten-free waffle with roasted beets, arugula, and an egg (subbed that in instead of the chùvre). It was fun and messy to eat
and delicious.

Vtopia Restaurant & Cheese Shop

1628 SW Jefferson St., Portland; 971-271-7656; http://vtopiancheeses.com/

IMG_6761

Shortly after posting a picture of our cheese plate from this place, my friend Yvette texted me, “The cheese plate is vegan?!?!?!? No lo creo. No entiendo!!” (Translation: I don’t believe it. I don’t understand!).

When you don’t eat dairy, cheese is one of the foods you miss because, well, nothing else really tastes or feels like cheese
except cheese. Having said that, vegan chefs have gotten incredibly creative with their recipes to reinvent the texture, consistency and tang of dairy-based cheeses by using ingredients like raw cashews.

What We Ate: Cheese Plate with 5 cheeses: Chive & Dill, Peppercorn Brie, Cheddar, Caramelized Onion Camembert, Chocolate Strawberry Brie with gluten-free bread, fruit compote, and pickled vegetables

Salt & Straw

Multiple locations in Portland and Los Angeles; http://saltandstraw.com

IMG_7148

Sometimes you wonder if the long lines outside of popular eateries are just another tourist trap. We decided to take the risk and wait in the 20-minute line (there was ALWAYS a line)…and it was so worth it.

Since I was a kid, my favorite ice cream has been mint chocolate chip. I had it in every birthday cake for as long as I can remember (you know, the Carvel cakes with the chocolate crunchies?).

Since removing dairy from my diet, finding a respectable mint chocolate chip ice cream that doesn’t have a funky aftertaste has been a challenge. So I was skeptical but open when I found out that one of Salt & Straw’s vegan ice cream flavors was none of there than Petunia’s Mint Chocolate Chip Cookie Ice Cream.

HOLY COW! It was worth the wait in every way. It lived up to every expectation – smooth, creamy, minty, crunchy, chocolatey and downright delicious. I didn’t want the magic to end.

Maple Parlor

3538 SE Hawthorne Blvd, Portland; 503-206-4757; www.themapleparlor.com

IMG_7156

Conveniently, it was a block away from Harlow, which made it the perfect stop for our first dessert in Portland. Not only do they have paleo ice cream options (the peanut butter hard serve is to die for!), but they have a toppings bar that is entirely gluten-free. Score!

What We Ate: Twist of Cashew Maple & Peanut Butter Cashew soft serve with Oregon Berry Compote and Granola

Eb & Bean

1425 NE Broadway Portland; 503-281-6081; www.ebandbean.com

IMG_7154Ice cream is such a treat for me because I rarely eat it but absolutely love it. Finding this gem right around the corner from our lunch visit to Blossoming Lotus was one of the highlights of our sweet treat experience in Portland.

What We Ate: Twist of Chocolate Hazelnut Pudding and Coconut Caramel Cream soft serve flavors topped with Honey Mama’s CocoNoNut bar and gluten-free, vegan cookie dough crumbles

Townshend Tea House

Multiple locations; www.townshendstea.com

IMG_7149

We stopped by this tea house on our last night there and were wowed by their tea selection. I’ve never seen so many tea options in my life! They sell tea, kombucha and coffee, and the vibe is super cool. I wish Baltimore had a place like this!

What We Drank

  • Tummy Tamer Tea (post Portobello dinner)
  • Chamomile Mint Tea

Places to Check Out Next Time

  • Ava Gene’s
  • The Bye & Bye
  • Gigi’s Cafe
  • Prasad
  • Xico

Non-Food Fun

IMG_7080Clearly, we like to eat
but we also like to do other things! Check out the list below for some fun ideas for things to do around Portland:

  • Cannon Beach (the rock from The Goonies movie!)
  • Cascade River Gorge
  • Living Room Theater
  • Powell’s Book Store
  • Saturday Waterfront Market
  • Bike Rentals (Nike has orange bike rentals throughout the city)
  • Jet Boat Tour (recommended but we didn’t get to do it)
  • 4T Tour (recommended but we didn’t get to it)

Ginger Lemon Energy Bites {Gluten-Free, Paleo}

We’re approaching the final week of construction on our kitchen (YAY!), which has been going on for almost two months. I’m excited to get back in my kitchen so I can come up with more delicious, nourishing recipes to share with you!

One piece of equipment I’ve had access to throughout the remodel process is my food processor. It is one of the most versatile and useful tools in our kitchen. We use it to shred cabbage and carrots and to whip up hummus, pesto, and chocolate avocado pudding.

But we use our food processor most often to make raw, no-bake energy bites, including these Cherry Chocolate Brownie Bites, Coconut Chai Almond Butter Bites, and Snickerdoodle Donut Holes.

I wanted to come up with a new no-bake bite recipe to celebrate my friend Jinji’s birthday. She makes our favorite chocolate treats that I slowly savor on a weekly basis, so I thought I’d check with her to see what flavor combinations she might like. Lettuce Party Card

Citrus

Coconut

Ginger…LOTS of ginger.

Ginger for Jinji 🙂

I took her inspiration and combined a few tastes and textures that I thought would complement each other and came up with my newest no-bake recipe!

The bite from the ginger, zing from the lemon zest, tartness of the cranberries and a pinch of salt come together in a special way in these energy bites. For more energy bite recipes, check out this page.

Ginger Lemon Bite Closeup Ginger Lemon Bites TrioGinger Lemon Bite Wrapper

Ingredients

  • 1 cup raw cashews
  • 1/2 cup shredded coconut, unsweetened
  • 2/3 cup Medjool dates, pits removed
  • 1/2 cup dried cranberries
  • 1 tablespoon ginger root, peeled and grated
  • 1/2 teaspoon lemon zest
  • 1/4 teaspoon fine grain sea salt

Directions

  1. Process cashews and coconut in a food processor until it reaches the consistency of a fine meal/flour.
  2. Add the rest of the ingredients and process until the ingredients start sticking together.
  3. Shape dough into a small ball with your hands and roll to smooth them out. Store in the fridge or freezer.

Page 1 of 4

Powered by WordPress & Theme by Anders Norén

%d bloggers like this: