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  1. I was going to make hamburger Salad but recalled a mini burger receipe from a cook book I got from ketosummit. Modified slightly and made 2 regular size buns in 2 cup glass dishes. I have their permission to repost this. Today is also National Comfort Food Day....well not having ate a burger bun in 5 years I think this counts. (I made a extra bun and ate it mashed avocado) Makes 2 buns or 4 slider buns. 2/3 cup (70g) Almond Flour 1 tsp (4g) Baking powder 1/2 tsp salt 2 eggs 5 tbsp (75ml) Nutiva Butter Flavored Coconut oil 1. Put half of each dry ingredient in each dish (1/3cup (35g) almond flour, 1/2 tsp baking powder, 1/4 tsp salt) whisk. Now add 2.5tbsp Coconut oil, 1 egg to each and mix well. 3. Microwave on high 90 sec each and let set a min and they should pop out. 4. If using the 2 cup dishes cut in half, if using coffee mugs you get 4 slices for sliders each. Thrive Market 25% off http://thrv.me/gf25 https://thrivemarket.com/p/bobs-red-mill-super-fine-almond-flour https://thrivemarket.com/nutiva-butter-flavored-coconut-oil And Check out they have cook books and recipes that are pretty much all gluten free, low carb, and easily made dairy free https://ketosummit.com
  2. Found a way to make low carb and dairy free green bean casserole. As a kid I only really ate the French onions on top so I loaded a whole special batch of them on my casserole. Start by making my French fried onions from the other post but add in 2 thin sliced scallion. Then the following. 2 cans greenbeans drained 8oz sliced mushrooms chopped rough 2tbsp Nutiva Butter Flavored Coconut oil 3 minced cloves garlic 1/2 cup chicken stock 1 can full fat coconut milk 1/4-1/2 cup nutritional yeast 1. Preheat oven to 400F 2. Over medium heat sauté mushrooms and garlic in the coconut oil til soft (5min) 3. Add the coconut milk, stock and bring to a boil reduce heat and simmer til it starts to thicken. 5. Stir In the nutritional yeast til combined and then the green beans stirring to coat. 6. Transfer greased 8x8 dish and top with the onions as desired then bake 15 mins. For extra crisp few mins under broiler.
  3. So a few days ago when experimenting with making something else, I managed to make french fried onions by accident adding stuff in the wrong order and then did it again trying. Update Perfection, 2 cups (220g) Blanched Almond Flour 2 tsp Black Pepper 1 tsp Salt 4 Eggs Whisked 1 large onion cut into small slivers then into 1/2-1" Lengths. Mix your almond flour, Pepper, salt and whisk Cut up your onion as described Mix the almond flour and egg mixture then coat the onions in it and proceed to pan fry in 1/2" of oil over medium high heat in small batches, letting the oil come back up to temp between batches (check temp you do not want it too hot or to burn) Pan frying gave blacked edges and crisper, while air frying gave something a bit more like crisped blooming onion result, the deep fry in the oil was a bit messy and required setting on a paper towel covered plate This is a concept I would like to throw out there for thanksgiving to see if anyone has better luck with and can perfect it These would be great over dressing or casserole
  4. 1/2 onion sliced thin 2 shallots sliced thin 2 cloves garlic minced 8 Oz sliced mushroom rough chopped 2 packs Miracle Noodles, prepared chopped 2 cans Tuna with the water shredded 8tbsp Primal Kitchen Mayo 1 tsp Primal Kitchen Mustard 1Tbsp lemon Juice or apple cider vinegar 1/2 cup (55g) Blanched Almond Flour 1/2 tsp crushed dried rosemary 1 tsp ground pepper 1 tsp salt 1. Preheat oven to 325F and grease a 8x8 pan 2.Pan fry onion and shallots over medium heat til tender, then add in the garlic and chopped mushroom cook a few more min til soft and cooked well, Remove from heat. 3. In a bowl mix chopped noodles, mayo, tuna and water, mustard and lemon juice. 4. In another bowl mix almond flour, rosemary, black pepper, and salt. Then mix half of the seasoned almond flour into the noodle mixture and combine well. 5. Add noodle mix to the pan and combine well with the mushrooms and onions, transfer to baking dish and top evenly with the rest of the almond flour mix. 6. Bake 30-40min til lightly browned. I used Capellini noodles as the thin texture worked best in my mind But Angel Hair Could also work. This recipe is my own and a combination of aspects from two other tuna recipes and another casserole dish. http://thrv.me/gf25 For 25% off your first order. https://thrivemarket.com/p/bobs-red-mill-almond-flour https://thrivemarket.com/p/thrive-market-wild-albacore-tuna-no-salt-added https://thrivemarket.com/p/primal-kitchen-organic-spicy-brown-mustard https://thrivemarket.com/p/primal-kitchen-avocado-oil-mayo https://thrivemarket.com/p/miracle-noodle-shirataki-noodles-angel-hair
  5. Southern Keto Coleslaw (Sweet with a tang) 2lb shredded cabbage 70g grated carrot (5 baby carrots) 1/4 medium onion sliced thin strip (Mandolin cutter on the shallow setting is perfect for this) 220g (about a heaping 3/4 cup) mayo 3 tbsp (45g) Apple Cider Vinegar 2 tbsp Mustard 2-6tbsp Swerve (or other erythritol like pyure, truvia adjust to taste) Combine and mix mayo, mustard, sweeteners, vinegar then add in the rest mixing til well combined. (I like putting on gloves and using a claw and twist like working burger) Let it set overnight, if it needs more tang or sweetener then add to adjust. I find it best served with a few cracks of black pepper. Extra 25% off your first order with Thrive Market http://thrv.me/gf25 https://thrivemarket.com/p/organicville-stone-ground-mustard https://thrivemarket.com/p/bragg-organic-apple-cider-vinegar https://thrivemarket.com/p/primal-kitchen-avocado-oil-mayo https://thrivemarket.com/p/swerve-granular-sugar-replacement
  6. Salmon Cakes, Grain Free Paleo Bit inspired by a few of our members and limitations I decided to combo and modify a few recipes to make this one without garlic, or onion in the base cakes. 3 6oz cans Salmon drained, crumbled 2 tbsp Fresh Dill minced fine (6 grams) 4 Eggs whisked (Room Temperature) 1/4 cup (28g) Coconut Flour 1/4 cup (20g) shredded Unsweetened Shredded Coconut 1/2 tsp Baking Powder 1/4 cup (60g) Unrefined Coconut oil (Melted) Black Pepper and Salt to taste (I omit salt) 2 tbsp coconut oil to fry them in 1. Whisk together your coconut flour, baking powder, shredded coconut, black pepper salt, 2. In another bowl mix your whisked eggs, coconut oil, salmon, and dill combining thoroughly with your hands or a spatula 3. Combine both bowls and mix well working like a meat loaf by hand. 4. Put in the fridge to set up for 30-60 mins, 5. Form into patties cooking 1-2 mins each side on medium heat adding more oil as needed between batches. These pair well with ranch, ketchup, or dill sauce. I can provide recipes for sauces if needed
  7. NOTE on this recipe you can change the cilantro, lime, garlic, for any simmering sauce base, BBQ, teriyaki, harissa etc. 1/2 cup or so worth. Cilantro Lime Pork Chops Pork Chops a lean and finicky meat, being lean they dry out easy. This cooking method of searing then oven baking, followed by simmering in sauce, helps keep them moist. 4-5 boneless pork chops thin 1 tbsp oil for the pan 1/2 cup chopped cilantro 2 large limes (zest and juice) 2 minced garlic cloves 2tbsp butter flavored coconut oil (Nutiva) Cast iron skillet 1. Preheat oven to 400 2. Oil pan and cook the chops 1min each side over medium heat til lightly browned. Transfer to plate to sit. 3. In a small food processor pulse the, cilantro, oil, garlic, lime zest, juice. 4. Place pork chops back in the skillet and place in the oven for 6-7 mins (tip sheet of foil loose over top for splatter reduction. 5. Move skillet to stove pour in cilantro sauce, setting juices and stir around over medium heat for about a min or two. Pairs well with salsa, guacamole, salads.
  8. Some people ask what I use for breading that is gluten and grain free. Here are my top 3 Chip Breading Simple, preseasoned, 1bag of chips (I use https://eatprotes.com/products/chips as they are low carb the Zesty Nacho, BBQ, Chili & Lime and even the Toasted Coconut all have their own niche in breading foods) 1 cup Coconut Flour 4 eggs 2 cup almond or coconut milk Meat, shrimp, Or even Vegan cheese cut into sticks 4 Bowls/bowl plates for the line 1. Put your chips in a food processor and pules til crumbed Put this in a bowl 2. Now prep your other bowls 1 with whisked eggs, 1 with the coconut flour, 1 with the milk, 3. Dip the item to be breaded in the milk, then dredge in the coconut flour, dip in eggs, then roll in the crumbed chips 4. Cook either deep fry, air fry, or bake in a oven to crisp/cook. (Oven 400-425F 15-20mins depending on item) 5. BONUS when done combine the leftovers from the bowls add in some some more milk if you need....you got hush puppies that are great fried in a bit of coconut oil. Heavy Coconut breading (Fryer/Deep skillet and refined coconut oil fry) This is perfect for cutting chicken into nuggets, fish nuggets, shrimp etc. Small pieces 4 eggs 5 tbsp (35g) coconut flour 1/2 tsp baking powder salt&Pepper to taste 2 tsp seasoning of choice (try http://bigaxespice.com/shop.html here, choose the blend for your dish) 1 cup unsweetened shredded coconut (This can be skipped and just use the batter, I like the extra through with seafood) 2 bowls 1. Heat your oil to 325F 2. Whisk your eggs in a bowl 3. Now add in your coconut flour, baking powder, seasoning, salt & pepper, mix until smooth 4. In another bowl put your coconut flakes 5. Dip your food in the batter and mold it onto the item, roll in optional coconut flakes. dropping into the oil after 6. Flip once when the underside is golden, most foods will float up when done. I found these store bought nut based breading crumbs by https://nutcrumbs.com/collections/all that work great with everything. Choose your flavor and go, You take 2 eggs 1/4cup of almond milk" 1-2 cups of the crumbs 1. Mix your eggs and milk in one bowl, and dump the crumbs in another 2. Dip your prepared meat, veggies (cauliflower, zucchini etc) in the egg mix then dredge in the crumbs 3. Cook how ever you want, baked, fried, etc use like you would in any recipe you have for gluten breading or panko.
  9. Ennis_TX


    Here is a nice flavorful Jambalaya from my Paleo based catering, 1 tablespoon oil 1 chopped onion 1 chopped red bell pepper 1 tablespoon minced garlic 12 ounces andouille sausage, sliced (Aidells is Gluten Free and found in most walmarts) 2 package Miracle Rice 1 tablespoon Cajun seasoning like Big Axe Spice No Salt Black'N Jack 1 teaspoon paprika 1 teaspoon freshly ground black pepper 1 teaspoon dried oregano 1/2 teaspoon onion powder 1/2 teaspoon dried thyme 3-4 cups Pacific Chicken Bone Broth 1 tablespoon tomato paste 1 (14.5-ounce) can no salt-added diced tomatoes, undrained 3/4 pound peeled and deveined medium shrimp 2 (Frozen pre cooked works great, or 12oz of Canned Crab or chopped up surumi) 2 tablespoons chopped fresh parsley to finish (Optional) 1. Prepare and pan dry the Miracle rice as instruction set aside in a bowl 2. Add the first 5 ingredients and stir cooking til vegetables are tender 5-7mins 3. Add in the Miracle rice, paprika, pepper, oregano, thyme, onion and garlic powder stir well cook another 2 mins 4. Then pour in the chicken broth, water, tomato paste, can of tomatoes stir well. Bring to boil, cover and reduce to low heat and simmer for 20mins 5. Add in your Shrimp/Crab, and Cajun Seasoning stir in and cover for another 5mins(I found I could sub a can of crab meat, or surumi) 6. Remove from heat let stand for another 5-10 mins then stir in the parsley and serve. Extra 25% off your first order with Thrive Market http://thrv.me/gf25 https://thrivemarket.com/p/miracle-noodle-shirataki-rice https://thrivemarket.com/p/pacific-foods-chicken-bone-broth https://thrivemarket.com/p/brother-bru-brus-african-hot-pepper-sauce-very-hot http://bigaxespice.com/shop.html
  10. Another almond Butter recipe, Almond Butter Fudge 1 cup (240g) Almond Butter (The 8oz tub of my Artisan Blends works great for this) 1 cup (240g, Coconut Oil 1/4 cup (60g) Coconut milk (Canned) 1 tsp Vanilla or extract of choice Stevia to taste, or a bit of maple syrup (Lakanto Sugar free can work) 1. Melt Almond Butter and coconut oil together 2. In a food processor or blender mix everything together. 3. Pour into muffin tins, or baking pan and refrigerate for 2-3 hours for it to set.
  11. This is a fun blend, can be a bit thin, and consistency is dependent on a hand blender and how much you work with it. But easy to recall, and your choice of adding a extra extract and jam of choice changes it up. I made a orange one this morning. 2 cups milk of choice (or water) 2 tbsp coconut flour 2 tbsp ground flax 2 tbsp almond meal or butter 2 tbsp sweetener of choice (I use swere) 2 tbsp Jam of choice (I use sugar free smuckers) 2 tsp vanilla (Optional fun extracts for any dessert your desire, Look up http://www.lorannoils.com/1-ounce-larger-sizes[1/2tsp of their supers will do] for any flavor you could imagine cheap. Or for a premium look up https://www.capellaflavors.com/4oz) 2 ways 1. Blend water (not the milk), and all other ingredients in a 2 cups measuring cup 2. Heat 2 mins in the microwave, pulse with hand blender again and pulse heat til it starts to boil, blend again. 3.Pour into a large 4+cup pot and add your milk blending with the hand blender then simmer while stirring and it should thicken up. NOTE ingredients bought through the Thrive link get you a extra 25% off, great for gluten free shopping. Thrive Market http://thrv.me/gf25 https://thrivemarket.com/nutiva-organic-coconut-flour https://thrivemarket.com/bobs-red-mill-almond-flour https://thrivemarket.com/p/swerve-granular-sugar-replacement https://www.luckyvitamin.com/p-299197-premium-gold-flax-products-100-natural-true-cold-milled-golden-flaxseed-24-oz https://www.luckyvitamin.com/p-435169-nutiva-organic-coconut-flour-3-lbs
  12. Paleo Cinnamon Cake 1/4 cup (33g) Ground Flax Seed + 1/4 cup water 1 ripe banana (120g) 1/4 cup Maple syrup (65g) 1/4 cup coconut oil (65g) 1 tsp vanilla 1 1/4 cup almond flour (140g) 1/3 cup coconut flour (40g) 1 tsp cinnamon 1/4 tsp salt 1/2 tsp baking soda 1/4 tsp stevia Topping 2tbsp(32g) coconut oil 2tbsp(32g) Maple syrup 1tbsp(15g) cinnamon 1. Preheat Oven to 350F 2. Combine Flax and water and heat lightly 15-20 sec in microwave and let sit (Makes Flax Egg) 3. Mash and heat the banana and coconut oil together for 30sec 4. Mix in maple, vanilla, Flax Egg, and stir until smooth 5. In a separate bowl mix all dry ingredients together then combine bowls and mix well 6. Grease a 8" Pie pan with coconut oil and press the mix into the pan it will have to be spread with a spatula or your hand 7. Mix up topping and pour over the top spreading it slightly making sure it does not fall over the edges 8. Bake for 30mins or until topping is slightly crispy (it will firm up a tad more once cool) NOTE ingredients bought through the Thrive link get you a extra 25% off, great for gluten free shopping. Thrive Market http://thrv.me/gf25 https://thrivemarket.com/nutiva-butter-flavored-coconut-oil https://www.luckyvitamin.com/p-435169-nutiva-organic-coconut-flour-3-lbs https://thrivemarket.com/nutiva-organic-coconut-flour https://thrivemarket.com/bobs-red-mill-almond-flour https://www.luckyvitamin.com/p-299197-premium-gold-flax-products-100-natural-true-cold-milled-golden-flaxseed-24-oz https://www.luckyvitamin.com/p-2001037-lakanto-maple-flavored-syrup-sweetened-with-monk-fruit-13-oz https://www.luckyvitamin.com/p-111113-nunaturals-pure-extract-nustevia-1-oz
  13. This is a simple squash some from my mothers recipe, I personally make it with just chicken bone broth, and it is great on a cold day. Can be made with Vegtable Broth instead like Pacifics and no meat for a vegan version. 1-2 cup chopped turkey or chicken 5 tender zucchini sliced or chopped (mexican squash also works) 1/2 cup onion chopped 1/2cup - 1 can diced tomatoes 1 garlic clove crushed 1 tsp cumin salt and pepper to taste 1. Heat the turkey/chicken in 2 cups water to a boil to make stock and let simmer 5 mins 2. Add in all other ingredients and heat on medium til bubbling 3. Turn to simmer and close lid cooking until the squash is tender. I like to serve this garnished with a bit of sliced cilantro, protes chips or beanito chips, my mother always would serve this with corn tortillas.
  14. These were like the insides of butter finger but gooier, can not eat them anymore, especially since they stopped making sugar free coconut flake cereal. Last time I made them with xylitol sugar free honey, lakanto sugar free golden, and that grain free cereal was last year. Figured I would share the missed love so someone else can have them. Almond Butter Bars 1/4cup (60g) Agave 1tbsp (15g) molasses 3 1/2tbsp coconut sugar (40g) 1cup smooth almond butter (225-240g) 1 1/2 cup (56g) flake cereal (Buckwheat, corn, or coconut flake [check thrive market from blog top link for discount and search their coconut flake cereal for a paleo grain free option]) 1/8tsp salt 1. Combine first 3 ingredients in a small sauce pan and brink to a boil on medium heat. 2. Boil about a min stirring constantly, then remove from heat. 3. Add almond butter and salt and stir into a paste 4. Add the cereal and stir well to coat, partially crushing the cereal flakes as you stir. Make sure they are evenly coated. 5. Press into a 8x8 pan that lined with parchment paper and place in freezer. After 30-40 min cut into bars before it completely hardens, then return to freezer.
  15. Vegan Cheesy Garlic Knots 1/2 cup almond flour (60g) 1/4 cup coconut flour (36g) 2 tsp baking powder 1/2 tsp garlic powder 1/4 tsp salt 1 1/2 cups shredded vegan mozzarella cheese sub (6oz) 6 tbsp virgin coconut oil , melted 1/4cup apple sauce 1. Preheat oven to 350F and line a large baking pan with parchment paper 2. In a medium bowl, combine almond flour, coconut flour, baking powder, garlic powder, and salt. 3. In a large saucepan, melt cheese over low heat until it's melted and can be stirred together. 4. Add oil, apple sauce, and stir to combine. Stir in almond flour mixture until dough comes together (keep heat on low). It will still have some large streaks of cheese. Turn out dough onto a parchment-lined surface and kneed it a bit 5. Divide dough into 12-16 equal portions. Roll each portion into a 5-inch log and tie gently into a knot. Place on prepared baking sheet a few inches apart. I often do this without the coating, and package them up, these freeze GREAT, you take them out wrap in a paper towel and zap for 30sec in the microwave. Always reheat them, the cheese inside will remelt and make them soft, hot cheezy bread. Love to just form them into little 3-4" logs and make mini cheesy bread sticks out of them. Daiya Cheese, and Julian Paleo Cheese also tested well, Try with different cheeses for different flavors >.> Colby Jack, Jalapeno Havarti and Smoked gouda from Daiya is glorious. Coat with a garlic herb oil coating of 3tbsp virgin coconut oil melted 2 tsp minced garlic 2 tsp hemp vegan Parmesan or Parmesan grated fine 1/2 tsp salt 1/2 dried rubbed parsley 5. Bake 15-20mins til golden Feel free to coat with a bit more of the oil coating when done
  16. Cauliflower Pizza Crust Recipe 1 medium head cauliflower (1lb) 2 tbsp coconut oil divided 1 egg (Flax Egg will work here 1tbsp ground flax +2 1/2 water let sit 5min) dash of salt 1/2 tsp garlic 1/2 tsp oregano 1/2 tsp basil pinch of red pepper 1 cup fine shredded(4oz) vegan cheese (Lisanatti Mozzarella Almond Cheese is what I used) 2 tbsp almond meal 1 tbsp nutritional yeast 1.Preheat oven to 450, with a cooking sheet or pizza stone in it. 2.prep parchment paper rub 1 Tbl coconut oil all over it 3.Cut the cauliflower into florets, removing the core. 4.In batches in a food processor with a grating blade, grate the cauliflower into a rice like texture. (This can also be done with a hand grater.) 5. Put 1 inch of water in a sauce pan and put the grated cauliflower in it and bring to a boil on high then turn to low and cover stirring occasionally for 10-15mins The cauliflower will be soft when done, drain into a clean towel or cheese cloth and press ALL THE WATER out when cool enough (this makes sure it is firm and not crumbly when done) 6.In a large bowl beat the egg well. 7.Add the cauliflower rice, 1tbsp coconut oil, salt, pepper, basil, nutritional yeast, almond meal, oregano, red pepper, and vegan cheese. Mix well. 8.Shape mixture in a large circle on the parchment paper, and place the paper with the dough on the sheet/stone. 9.Bake for 13-15 minutes, until golden brown. 10. Add your toppings and cook another 5-7mins then remove parchment with pizza from sheet and let cool 5-10mins so it firms up.
  17. Celiac.com 03/08/2016 - I bake frequently using a variety of flours. This, gluten-free paleo bread with dried fruit and pecans is a recipe I devised when trying to create a sweeter bread with virtually no grains. That's right, no grains! I used almond butter in place of the majority of the flours which makes this paleo bread extremely hearty. It pairs very well with an afternoon tea or with some free-range scrambled eggs for a nourishing breakfast. Bread is one item that many people find hard to give up. Oprah also talks about how much she loves her bread! I don't feel anyone should have to give up flavor. I enjoy working up recipes that are tasty and healthy so we can all enjoy them while living a long healthy life. A truly high quality of life. I incorporated fresh (or home-roasted) nuts and dried fruit into my recipe but you can omit them if preferred. My celiac and paleo family enjoy every bite, including the nuts and fruit surprises in each and every bite. Children love the heartiness of this. The sooner flavors and textures are introduced to a child at the proper age, the more they can get accustomed to a variety as well as the multitude of nutrients in a recipe like this. I hope you enjoy! Ingredients: ¾ cup almond butter, mixed well 4 large eggs (room temp) ¼ cup tapioca flour ½ teaspoon salt 1 teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon cider vinegar ¼ cup dried blueberries (sugar-free) ½ cup raisins (I used ¼ cup Golden and ¼ cup Thompson Seedless Raisins) ½ cup cranberries (I find it hard to locate sugar-free) Coconut oil for greasing pan Directions: Preheat oven to 350F degrees. Place rack in center of oven. Grease a loaf pan with coconut oil or oil of choice. In one bowl add the almond butter and eggs. Whip on low and then medium and then high, getting a really frothy thick mix. Lower the speed and add 1 teaspoon cider vinegar. Increase speed a few more seconds. In a second bowl combine the tapioca flour, salt, baking soda and cinnamon. Sift well. Add the second bowl with the dry ingredients to the first bowl with wet ingredients, folding in and mixing (do not over mix). Add in blueberries, raisins and cranberries. Pour into greased loaf pan and spread evenly. Optional: For a sweeter breakfast bread, I will add 3 tablespoons sugar-free raspberry preserves. Swirl in gently along the top of the bread creating a marbled effect. Immediately place in oven and bake for 25 minutes. Turn the baking pan around and bake for another 25 minutes. Test bread by placing a clean knife in center of loaf. If it comes out clean, it is done. If knife does not come out clean, turn down oven to 325 degrees. Bake for 5-15 minutes more, checking frequently with the knife test. Take out when moist but not wet – Paleo breads will continue to “bake” outside the oven. Homemade baked Paleo breads always taste better the next day as opposed to fresh “wheat” bread hot out of the oven–interesting! Let cool then remove from pan. NOTE: This bread freezes well.
  18. Celiac.com 09/08/2017 - For for the overwhelming majority of our time here on this planet we've all followed a paleo, or hunter-gatherer, diet. This is not a way of eating invented by the latest Hollywood guru – though truth be told there are now plenty of stars who eat this way. It's common sense, really, if you're able to unlearn a good portion of the dietary wisdom we've been force-fed over the last generation or two. Paleo means little more than, in the words of Ray Audette, what you could find to eat if you were "naked with a sharp stick.” And the foods you'd find would have to be, at least in theory (though usually not in practice), edible raw. So what foods would have been available to our ancestors? Meat, for sure. There are no known hunter gatherer populations who were vegetarian/vegan. Animal protein is vital to human health. Why then do we hear about healthy vegetarian diets? Because they are healthy as compared to the modern Western diet, with its ubiquitous high fructose corn syrup, artificial fats and sweeteners, and high-glycemic carbohydrates. Ok, so animal protein. What else could have been found by our ancestral hunter-gatherers? Fruit and true vegetables, in season. That's basically it: meat, fruit, vegetables. And of course, plenty of good, cold water. What did we not eat then? Grains in any form, gluten-free or not. Legumes, which are extremely toxic raw and have to be soaked and cooked in order to be edible. (Hint: peanuts are legumes!) New world foods like chocolate, coffee. The list goes on and you should have the hang of it by now. Again, the standard: foods edible raw that would have been available to our ancestors. Question: Would dairy have been available to our ancestors? The answer is clearly no, other than in the form of human breastmilk for the first few months or years of life. Bovine milk, meant for calf populations, is not a natural human food. Sound overly restrictive? Let me tell you today's menu: For breakfast, three eggs over easy with bacon and a glass of fresh-squeezed orange juice. Lunch was tuna on romaine lettuce with sliced almonds and a vinaigrette with iced green tea to drink. And dinner, a mere five minutes away, is grassfed flank steak lettuce-wrap tacos with roasted hatch green chile guacamole. And a nice glass of New Zealand Sauvignon Blanc. Give paleo a try. It's the ultimate gluten-free way of eating.
  19. Celiac.com 10/10/2016 - Omega-3 fatty acids are an important part of our diet. These key players help with brain function, are good for your heart, improve cholesterol and provide numerous other benefits. Salmon tastes delicious alone but why not dress it up a tad and enjoy a bit of change? I always love to work with gluten-free spices and add new and unique flavors to my gluten-free recipes. My maple salmon recipe is the perfect amount of sweet along with all the spices playing perfectly with one’s palate. Remember when purchasing salmon, ensure each piece is a similar thickness for consistent cooking. Most grocery stores will have precut pieces all ready to go. As a side note, this sauce pairs well with other proteins like chicken. Ingredients 8 6 oz. salmon fillets 1 lemon, cut into wedges 4 teaspoons extra virgin olive oil â…› teaspoon nutmeg â…› teaspoon cinnamon 2 tablespoons garlic powder ¾ teaspoon salt 1 tablespoon onion powder â…› teaspoon black pepper ¼ cup gluten-free soy sauce ¼ to ½ cup grade-B maple syrup Directions: Rinse and dry salmon fillets. Rub each with a lemon wedge. Brush 2 teaspoons of oil onto the fleshy side of the salmon (to help seasoning adhere). In a bowl, mix nutmeg, cinnamon, garlic powder, salt, onion powder and black pepper. Sprinkle each filet with spice mix. Let sit covered in fridge for 1 hour. Heat skillet and coat bottom with 2 teaspoons of oil. When oil is hot, place salmon in skillet, flesh side down, and cook over high heat for about 4 minutes or until brown. Turn over and cook for an additional 4 minutes. In a saucepan, mix together soy sauce and maple syrup over medium heat until sauce is thick enough to coat the back of a spoon (about 7 to 10 minutes). Drizzle sauce over salmon fillets and serve. Enjoy!
  20. Celiac.com 07/05/2016 - This is hands down one of the easiest and most loved weekend recipes I whip up. Healthy, protein packed, sugar-free, gluten-free, paleo and satisfying. When I have the entire family over they always request this easy sausage and peppers recipe. It works for brunch, lunch or even dinner. I must warn you though, this will go fast. Make plenty of extra so you have leftovers as this gluten-free recipe is delicious heated back up. If I have everyone over for brunch I will usually make a homemade frittata to go with this or some sweet potato breakfast potatoes. Even my two Maltese pups go crazy over the aroma that emanates from my kitchen. They are always predictably there under my feet just in case "something" happens to drop. You can make this ahead of time, then heat it up in an oven safe dish too so you are not so rushed on the day of your get together. Enjoy! Ingredients: 1 orange pepper 2 yellow peppers 2-3 packages of sausages (12-18 ounce packages) 2-4 tablespoons Olive oil Note: Green peppers are okay to use as well. Directions: Slice sausage 2-3 inches in thickness, diagonal cut is fine. Clean and then cut the peppers. Cut into 1-2 inch pieces. Heat large skillet with olive oil. Add sausage 2 cups at a time so as not to crowd. Stir now and then until they appear a tad bit charred. Add more oil only as necessary. Remove and do this with all of the sausage. Set all aside on paper towels to drain and pat with paper towel lightly. Add peppers to the same oil until they start to soften. Place all in a large, heat-proof skillet. Cover with tin foil. Place in oven for 30 minutes. Remove and serve. Enjoy! NOTE: can be served as a protein side to main dish; excellent for BBQ type meals and sit-down dinners. NOTE: Can be prepared days in advance. If so, place in fridge covered. Remove about 5 hours before eating time. Place in preheated oven at 350F for 40 minutes.
  21. Celiac.com 06/23/2016 - This is a very versatile gluten-free recipe. This paleo and gluten-free brownie pie crust can be made into a crust or simply eaten as gluten-free cookies. It is also totally OK to consume it raw since it is made out of all vegan ingredients. Based on the feedback I've received, it tastes delicious when prepared raw. This crust/cookie recipe is a wonderful base to build upon. I create a lot of raw cheesecakes with the crust and any leftovers are made into little cookies for later. The chocolate flavor in this is quite light so it won't overpower the other flavors you may want to work in with it. The only piece of machinery required is a food processor and this healthy recipe comes together easily. Nuts are the real star of this recipe though. I purchase nuts in bulk since I use them for homemade nut milk as well as many baked items and as an on-the-go snack. Certain nuts offer a variety of health benefits you would have never even thought of. Almonds for example, which are used in this recipe, rank highest out of all tree nuts in protein, fiber, calcium and vitamin E. Enjoy! Ingredients: 2 cups almonds 1 cup pecans or walnuts 1 ½ cups dates, chopped ¼ cup 100% cacao powder 2 teaspoons vanilla extract ¼ teaspoon salt 2-4 teaspoons water Directions: Preheat oven to 325F degrees. Place almonds in food processor and grind until somewhat fine. Add pecans or walnuts and grind until somewhat fine. Add the remaining ingredients excluding water. Pulse in the food processor. Add water until mixture isn't flaky, just until dough holds slightly together. Line a 9” spring form pan with waxed paper. Add dough mixture to the pan and spread over the top of the paper. If you are doing crust up the sides of the pan, you will need to line the sides of the pan as well. Press firmly. Bake for 15-17 minutes. OPTIONAL: do not bake if you are on a raw diet. Enjoy!
  22. Celiac.com 06/11/2016 - It's never become so clear to me how much our health and quality of life are dependent upon the food we eat since seeing myself, my family and more than my share of celiac friends and acquaintances make the transition to grain-free from gluten-free. This is evident in witnessing such positive results just from eating a biologically appropriate diet, the paleo diet, which is grain-free and thus gluten-free. Some have this simple diet termed as the caveman diet, the paleolithic diet and what-have you, but in essence it has been deemed "man's original" diet. In my approaches to the topics of the paleo diet, I discovered the affects this diet has on man's health as a low glycemic alternative to man's diet, aiding ills and physical betterment through glycemic control. In my research and through working with many professionals over the years I've explored a variety of diet, health and lifestyle regimens and looked in depth into the prevailing topic of non-responsive celiacs, also known as refractory celiac disease. The paleo gluten-free diet is based on the premise that humans do best eating the foods our ancestors ate prior to the advent of agriculture and animal husbandry around 10,000 B.C. This proven theory is that modern humans do best on paleolithic nutrition because human genetics have largely remained the same since the pre-agricultural era, and thus our genetic makeup is best suited to the ancestral human diet—no grains at all. Taking our current bodies and then applying how man ate back in the day has been having profound effects on the general health and well-being within research and study results. According to research, pre-agricultural humans were free of the diseases of the civilized world such as cardiovascular disease, cancer, obesity, and autoimmune diseases. Modern studies, including clinical studies, have shown as well that eating paleo gluten-free can help or reduce risks of a variety of serious health conditions. This includes issues associated with high insulin and blood sugar levels, which can lead to a variety of diseases and health conditions such as hypertension, high cholesterol levels, obesity, type 2 diabetes and gout. That's because many foods on the paleo gluten-free diet are low-glycemic, which is evidenced in the ills they are void of, which we now classify as "normal" or aging, or an aging "disease". Grains are biologically similar to table sugar, causing an unhealthy spike in insulin upon consumption. Most of the carbohydrates consumed on the paleo gluten-free diet, consisting of a variety of vegetables, fruits, proteins and healthy fats are low-glycemic. Honey, maple syrups, etc. are currently debatable and this is another topic all together. What's the big deal about the Glycemic Index? According to studies, a low-glycemic diet can help with obesity, type 2 diabetes, polycystic ovarian syndrome, cardiovascular disease, as well as other conditions such as Alzheimer's, depression and non-responsive celiac disease. Some of the benefits of low glycemic eating include: improved weight loss, decreased hypoglycemia, steadier moods, mental clarity, sleep improvement, and reduced food cravings, which means less binge eating. This also means less overweight children with early onset diabetes, which is truly a rapidly growing concern. It is to our benefit that we all take a good look at our diets and the effects that the carbohydrate intake of the currently prevailing "standard" gluten-free diet has on our bodies. Let's determine if what we are eating could be causing health conditions that could possibly be reversed or avoided. Should we be willing to entertain the idea of change? The change could be as simple as taking a sincere look at man's original diet, the diet we were biologically designed to live on. Could our original diet of no grains, low carbohydrates and high "good" fats be a door we need to open, step through with our eyes wide open and be willing to learn about? I truly believe this topic answers many mysteries and unresolved diagnoses.
  23. Celiac.com 06/07/2016 - Where are all my Mexican food lovers? This one is especially for you. These Mexican stuffed zucchini boats are a perfect gluten-free party dish. You can cut them up into smaller pieces and serve them as a tray snack that is nutritious and protein packed. I don't know about you but I love when I go to a party and there are plates of healthy items to snack on. I never feel good filling up on just potato chips and veggie sticks. Junk food makes you feel pretty junky. I really enjoy hosting get togethers at my house. Since I am a mom of three "kids" and am a grandmother as well, I tend to have a full house and like to make healthy gluten-free and sugar-free snacks and meals for my friends and family. No matter how old your kids get, they still always love coming over for a homemade meal. My youngest son is a mexican food "junkie" and really likes this recipe even though it is grain-free as well. He doesn't mind at all giving up the corn tacos. You can change the heat level to whatever you desire too. As always, my recipes are for you to enjoy and alter for whatever suits your taste and likes. Ingredients: 4 large organic green zucchinis ½ pound ground free-range turkey, chicken or grass-fed beef 4 slices Canadian bacon ½ small white onion, chopped fine ½ cup Salsa Verde (no preservatives) 1-1/4 cup chopped cilantro 3 tablespoons coconut oil or olive oil 1-2 tablespoons chili powder 1 tablespoon tabasco sauce (or to taste) 1 teaspoon salt or to taste 1 teaspoon pepper or to taste Optional: Grass-fed cheese Directions: 1. Preheat the oven to 400F. 2. Cut each zucchini lengthwise down the middle, to make 2 halves from each. 3. Take an apple corer and remove the inside, but be careful not to cut into the dark green. Leave about â…› inch on sides and bottom. This will be your "boat". 4. Take the zucchini pulp and chop semi fine. 5. Heat 1 tablespoon oil on medium until hot. 6. Add the onion and cook until semi-glossy then add the zucchini pulp and saute for 1 minute. You may add some tabasco at this point if you like spicy or hot. 7. Transfer to a deep bowl. 8. Add 1 tablespoon of oil to the same pan and heat oil on medium. 9. Add ground meat and cook until done. 10. Add to bowl with onions and zucchini. 11. Drain all but 1 tablespoon of the juices and oils and sauté Canadian bacon in same pan until slightly browned. 12. Remove bacon to cutting board - slice into small slices. 13. Add to same bowl. 14. Add Salsa Verde, cilantro, chili powder, Tabasco and salt and pepper to taste. 15. You may add shredded cheese at this point if you desire. 16. Mix all ingredients. 17. Stuff the boats with the mixture and pile them nice and high, then stack them close to one another in a baking dish so they stand upright. 18. Cover with tin foil. 19. Bake for 30 minutes. 20. Remove and let sit still while covered for 5 minutes. 21. If you have extra meat mixture, you may heat the leftover meat as well in the oven. 22. You may serve a little extra protein on the side of each boat with a garnish of cilantro and a touch of hot sauce. 23. Enjoy!
  24. Celiac.com 05/26/2016 - Apple pie is one of those classic desserts that really takes me back to when my children were little. I remember making apple pie with my daughter repeatedly. I would make a "healthier" version of the pie with maple syrup instead of sugar. This was long before being diagnosed celiac and long before cutting out grains from my diet. This gluten-free and dairy-free apple pie recipe is extra special as it is a raw recipe. There are many health benefits to eating raw foods. When you heat food past a certain temperature it lowers the nutritional value of the food. Now this doesn’t mean you need to go eat a whole head of raw broccoli. In fact, that would probably give you a pretty bad stomachache and some major stomach bloat. Just be sure to eat a certain share of your food items raw so you get all of the benefits they have to offer. Usually, I am all about quick and easy recipes. This one takes a little extra time but is well worth it. And for any of you who have trouble digesting nuts, be sure to soak all of your nuts before utilizing them. This will help break them down and make them much easier to digest. Crumble Ingredients: 1 ½ cups pecans (pieces or whole) 2 teaspoons honey 1 ½ tablespoons cinnamon 1 ½ tablespoons carob powder ½ tablespoon date sugar Apple Pie Sauce Ingredients: ½ teaspoon clove, ground 2 teaspoons cinnamon ¼ teaspoon allspice 2 teaspoons vanilla extract ½ cup cashews, soaked 3 hrs 1 teaspoon orange peel, fresh or dried (You can find it dried in spice sections of most gourmet markets.) ¼ teaspoon cardamom ¼ cup currants (or raisins) ¾ cup water 1 tablespoon date paste ½ teaspoon salt Coconut Whipped "Cream" Ingredients (Prepare third): 3 medium young Thai coconuts, meat only (3/4 to 1 cup meat total) ½ cup coconut oil, firm (best to use Raw Skinny Coconut oil!) â…› cup honey or to taste 2 tablespoons vanilla extract ¼ teaspoon salt Apple Filling Ingredients (Prepare last): 4 medium apples, cored and cut into large pieces (optional: soaked in Kahlua or rum) ½ teaspoon sea salt (brings out the sweetness) 1 tablespoon lemon juice Directions: 1. Grind first set of ingredients in a food processor until finely textured, but don’t over grind or else they’ll release too much moisture (about 15-20 seconds of grinding depending on equipment). 2. On a Teflex dehydrator sheet, lay out the mixture so that it is as thin and evenly spaced as possible. 3. Dehydrate for 4-5 hours, and reserve extra for later use on topping. Apple Pie Sauce Instructions: 4. Using a very high-powered blender, blend all of the apple pie sauce ingredients until very smooth. 5. Keep the mixture reserved in the blender for later use. Coconut Whipped "Cream" Instructions: 6. Blend all the ingredients in a high-powered blender until very smooth. 7. Place into a storage container and refrigerate for later use. (Stays good for up to 3 weeks.) Apple Filling Instructions (Prepare last): 8. Just before serving, pulse the ingredients listed above a few times in your food processor just to roughly chop the apple pieces into a chunky consistency. Apple Pie Assembly: 9. Re-blend the apple pie sauce on a continuous run for 1-1 ½ minutes to warm the mixture. 10. While blending, in a serving casserole dish (1-cup size) or large ramekin, place the pulsed apple filling leaving about an inch from the top for the crumble. 11. Spoon 2-3 tablespoons of the crumble over the apple. 12. Add a dollop of the Coconut Whipped "Cream" over the crumble and add a dash of nutmeg or add some dairy-free ice cream and some homemade chocolate syrup (no sugar), as I did in the above recipe. 13. Enjoy!
  25. Celiac.com 05/17/2016 - The paleolithic diet, or paleo diet which happens to be gluten-free, has been growing increasingly popular among athletes and health advocates, but it has a history dating back to the mid-1970's as a means of preventing diseases and health conditions such as autoimmune diseases and cancer, when investigations were made of the eating patterns of our hunter-gatherer ancestors. The paleo gluten-free diet, the "biologically appropriate" diet, is named for the Paleolithic era, which extended 2.5 million years ending in 10,000 B.C. with the advent of agriculture and animal husbandry. It's comprised of the foods our human ancestors consumed during this period, namely wild-caught fish, grass-fed meats, fruits, vegetables, roots, and nuts. Any "modern" foods introduced from the agricultural era forward such as grains, dairy, sugar, and processed foods are eliminated. People all over have found the paleo gluten-free diet is an effective answer for weight loss, optimizing health and fitness—and building muscle tone. According to research, pre-agricultural humans were free of the diseases of the civilized world such as cardiovascular disease, cancer, obesity, and autoimmune diseases. Modern studies, including clinical studies, have shown as well that the paleo diet and the restoration of the lifestyle conditions of our ancestors, such as exercise, have resolved numerous diseases. The theory behind the diet, supported by extensive archeological and anthropological evidence, is based on the premise that modern humans do best on paleolithic nutrition because human genetics have largely remained the same since the pre-agricultural era and thus our genetic makeup is best suited to the ancestral human diet. If you're looking to build muscle tone, meet with a qualified health practitioner to see if the diet is for you. I think you'll find that whatever your reason for starting the paleo diet and lifestyle, whether to optimize your fitness routine, lose weight, alleviate autoimmune disease symptoms such as celiac disease, or increase your longevity, eating in the biologically appropriate way for our bodies not only has the power to change your body and your health, but your quality of life. While many people are eating paleo gluten-free as a way to correct health conditions or improve their overall health, active individuals and athletes have been following the diet in order to lose fat and build muscle more efficiently, according to MuscleMag. In fact, one of the best known proponents of the paleo diet, Robb Wolf, former biochemist and author of The Paleo Solution, regards the diet as performance-enhancing and trains world-class athletes at his gym in Chico, California. According to Robb, our human ancestors were taller, leaner, and better built than humans now, as anthropological evidence shows us. According to MuscleMag, only during the last 10,000 years, since the advent of agriculture, have humans consumed grains, legumes and dairy—and during this same period, humans have also become "significantly shorter, fatter, less muscular and more prone to disease," as anthropological studies point out. Let's take a look at some of the reasons why the paleo gluten-free diet is optimum for building muscle tone. The paleo gluten-free diet, consisting wholly of unprocessed foods like seafood, lean meat, fruits and vegetables, nuts and roots, is much more nutritious than the foods from the Neolithic era and beyond. The optimal nutritional intake on the paleo gluten-free diet is a vital part of developing muscle tone. Although you'll hear grain advocates singing the praises of the fiber and B vitamin content of grains, you'll actually find more of these nutrients in grain-free foods, as long as you eat a variety of nutrient-rich whole foods. According to GrainFreeLifestyle.com, "If you can find the nutrient in grain, you can find the nutrient in better quantities in other foods." For example, 100 grams of whole wheat flour contains 44 mcg of folate, but a 100-gram serving of lamb liver yields 400 mcg of folate and a 100-gram serving of yard-long beans offers 658 mcg. Also, 100 grams of cooked brown rice has 1.8 grams of dietary fiber, whereas a 100-gram serving of cooked collard greens has 2.8 grams and green peas offer approximately 5 grams of fiber per serving. In fact, grains that are poorly prepared, which is most often the case, can prevent the absorption of vitamins and minerals. Your diet may be rich in nutrients, but if it's also rich in improperly prepared grains, you won't be able to absorb them due to substances in grain such as phytic acid, which binds with minerals so you can't absorb them properly. Gluten is a protein found in wheat, barley, and rye. The paleo diet is a naturally gluten-free diet because it is a grain-free diet. Studies show that 1% of the population has celiac disease, an autoimmune condition triggered by the ingestion of gluten, which causes the immune system to attack the lining of the digestive tract and inhibits the proper absorption of nutrients from your food. But experts are saying that a large proportion of non-celiac individuals are suffering from gluten intake as well. Some researchers estimate that as much as 40% of the population is also sensitive or downright intolerant to gluten, which can lead to the same symptoms and conditions of celiac disease. Celiac disease and gluten sensitivity are severely undiagnosed, and it could be the case that you yourself have gluten issues. Not only grains but other Neolithic and modern foods, such as legumes, dairy products, sugar, and processed oils can irritate the digestive tract as well. For example, legumes contain antinutrients such as lectins, saponins, and protease inhibitors, which cause damage to the intestines and hormonal and immune systems, leading to inflammation and increasing the risk of inflammatory and autoimmune diseases. All soy products and peanuts are actually classified as legumes and are to be avoided on the paleo gluten-free diet. With intestinal inflammation, nutrient absorption is severely limited, especially when it comes to protein. Furthermore, the inflammatory response in the gut can spread throughout the body. This systemic inflammation can lead to the retaining of water as well as weakening the immune system, while a strong immune system is vital when it comes to recovering from intense exercise and building muscle. Let's dive into how to get superior sources of protein, weaning off of detrimental grains and improve muscle tone and exercise recovery time in the next issue.