Cut Sugar in Recipes Easily

healthy sugar substitutesOne of my favorite things to do is to tweek old recipes.  You know – the unhealthy cookies you loved as a kid, but surely aren’t cutting it now.  They most certainly had wheat flour, a ton of sugar and a total disregard for anything remotely healthy.

I personally love cookies and thankfully they can be a nutritious snack; yes, besides fruit and veggies – we love those too.  I’m all about making things healthier and accessible – Diabetes and Celiac disease shouldn’t equate to a life of deprivation.  Think about sweets made with: coconut oil, honey, dark chocolate, eggs and coconut flour; can you can lose the guilt?

I bet you can, and you won’t believe how delicious healthier treats taste.

What follows are a few of my tricks for decreasing sugar in recipes – via grains and sweeteners.  It’s important to remember that sugar provides more than sweetness – it also gives baked goods structure and texture and helps with the beautiful golden brown color we know and love. [Read more...]

My Refrigerator – Take a Look Inside

My Refrigerator - Take a Look Inside

What’s in my fridge you may wonder?  It’s not exactly like opening a dresser drawer, but a refrigerator can be a place that you may not want to invite friends (or strangers) into.  Many people carry a lot of guilt behind those silver doors.  But remember -  it all begins at the grocery store pushing that behemoth metal cart with the awkward wheel. You can change what’s in there quite easily – there’s a new chance every week.

[Read more...]

It’s Zucchini Season – Cook It Up!

zucchini, recipe, celiac disease, gluten free

Zucchini blossoms signal a welcome summer wink in the garden.  Incredibly proliferative and easy to grow, many gardeners find themselves overwhelmed by the mass of what they’ve produced.

The beautiful thing about zucchini is that you can literally put it in most anything from appetizers, main dishes to desserts.  It can be manipulated and disguised to fool even the pickiest of eaters. [Read more...]

Bread – Absence Makes the Heart Grow Fonder

bread, gluten free, no processed food diet
As the end of our first week on an unprocessed food diet approaches many things come to mind, but they are all overshadowed by one thing – BREAD.

If I had a dollar for every time I’ve heard – “I just need a piece of bread” – I would be rich. [Read more...]

10 Reasons to Eat Broccoli

10 reasons to eat broccoli

Broccoli has more protein than a steak…?  If you aren’t eating broccoli on a regular basis it’s time to see what you’ve been missing.

This vigorous green vegetable is a nutritional rock star.  With its gorgeous green leaves, crunchy stalks and florets, broccoli is a beauty from the garden to the plate.  Broccoli has a diverse profile of health benefits, leaving one room to tout broccoli as a winner amongst the healthiest veggies in the market. [Read more...]

Soy, a Vegetarians Meat and Milk

Soy, A Vegetarians Meat and Milk

Soybeans have been a part of our diet for thousands of years.  It wasn’t until 1999 that the FDA began allowing select companies to label health benefits on their products containing soy.

With genetically modified ingredients popping up everywhere, where do we turn to for safety benchmarks?  Is consuming soy as a whole food any different than eating it as processed isolated soy protein in bars, powders and veggie burgers?

Both the USDA and the American Heart Association recommend an intake of 25 g per week of soy. [Read more...]

Gluten Free Conversion Chart

This gluten free conversion chart is the bomb!  Your favorite recipes can easily be amended and enjoyed.

There truly is no need to recycle cookbooks from your former gluten consuming life.  Learning how to substitute old grains for new ones is a must when living with gluten sensitivity or celiac disease.

There is one caveat- don’t try to substitute these measures in yeasted bread recipes (that is another beast in and of itself). If you are interested in exploring gluten free bread baking see the links below to get you started. [Read more...]

Managing Carbohydrates as Diabetes Goes Digital


Counting Carbohydrates has become the centerpiece of managing all types of diabetes.  Whether you are injection insulin, taking medications by mouth or perhaps have pre-diabetes.

There are many wonderful books, websites and apps out there to help identify the carbohydrates in what you are eating or serving.  The question remains- what ones are the best?  In today’s digital world, why lug a book around with you?  Chances are higher that you will have your phone with you and an incredible app to utilize for counting carbohydrates on the go. [Read more...]

Veggies for Carnivores Cookbook Review

recipes, gluten free, healthyVeggies for Carnivores, a new cookbook by chef and lifestyle coach Lora Krulak is waiting to grace your kitchen.

Chef Krulak has known food intolerances herself.  Wheat, dairy and refined sugars are not common practice in her cooking but you won’t even know they are missing.  I personally appreciate her creations because they are vegetarian, naturally gluten free and have a low glycemic index.

These ethnic dishes with fresh fruits, vegetables, herbs, and spices meld together quickly and tastefully.  Base ingredients include: natural sweeteners, veggies, herbs, healthy oils, salt and acid.  Chef Krulak explains how these ingredients accent one another beautifully.  [Read more...]

No Fat, Good Fat, Bad Fat

Fats in our dietChronic inflammation is the root cause of many problems in the human body.  Knowing chronic inflammation produces disease,  let’s examine ways to modify the fats we eat.

There are three simple ways to consume fat:

1. Simply not eating any or minimal amounts
2. Consuming good fats (healthy fats)
3. Choosing bad fats (unhealthy fats)

Moderation may be the key for some, but I am fond of option number two and here’s my reasoning. [Read more...]

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