Traditional Favorites & Traditional Favorites &

GLUTEN FREE
FOOD
SOLUTIONS
NOVEMBER 2014 ISSUE
FOOD
TRADITIONAL
FAVORITES &
VEGETARIAN THANKSGIVING
PALEO DESSERTS & MORE!
NUTRITION
CHECK UP WITH
MARK HYMAN, MD
THE SIMPLE BLOOD

TEST THAT COULD
SAVE YOUR LIFE
SCIENCE
LINGERING
SYMPTOMS
OF CELIAC?
IT COULD BE
YEAST ALLERGY!
FOOD
5 ESSENTIAL
TIPS FOR A
GLUTEN FREE
THANKSGIVING
NUTRITION
5 STRATEGIES
FOR WINNING THE
BATTLE OF THE BULGE
Editors Letter................................................................................................... 4
Contributors...................................................................................................... 6
Letters to Editor................................................................................................ 8
What You Need to Know about Crohns Disease.........................................11
Can You Lose Weight on a Gluten-Free Diet?...............................................16
Check Up with Dr. Mark Hyman....................................................................18
Get Fresh! with Wild Rice...............................................................................23
Hurry Up Healthy: Tips for Cooking Ahead....................................................24
A Spirited Debate: Grain-Based Spirits on a Gluten-Free Diet....................26
7 Steps to Make Being Healthy a Habit........................................................28
table of contents
32
10
FOOD
SCIENCE
Its holiday time and we have the

recipes you need to enjoy a relaxing
gluten-free Thanksgiving with recipes for a traditional Thanksgiving,
a vegetarian holiday meal and even
desserts suitable for paleo diets!
FSM Advisory Board Member,

Leigh Reynolds shares the
research regarding why celiac
patients are twice as likely to
have coronary artery disease.
NUTRITION
Dr. Mark Hyman tells us about

the blood test that could save
our life and how widespread
inflammation is the culprit to
many of our health issues.
16
BEAUTIFUL YOU
For a flawless gluten-free

Thanksgiving, or any holiday,
follow our essential tips!
62
Editors Letter............................................................................................ 4
Be a Gracious Diner................................................................................. 30
Our Monthly Contributors............................................................................ 6
Your Favorite Thanksgiving Recipes and More...................................... 32
Letters to the Editor..................................................................................... 8

Celiac disease and Coronary Artery Disease Connection...................... 10
The Connection between CD and Yeast Allergy...................................... 14
Check Up with Dr. Mark Hyman............................................................... 16
Gearing up for a Healthy Holiday with author Sherry Strong................. 20
An Interview with Cookbook Author, Jeanne Savage............................. 54

Our Editors Picks..................................................................................... 56
Bonus Recipe: Gluten-Free Cutout Cookies!..........................................58
5 Essential Tips for a Gluten Free Thanksgiving.................................... 60
Is Your Wine Vegan?................................................................................. 23
Quick & Easy No Cook Appetizers........................................................... 61
5 Strategies for Winning the Battle of the Bulge.................................... 24
Beautiful You: Fall Trends........................................................................ 62
Seasonal Favorite: Cranberries................................................................ 26
Your Food Solutions................................................................................. 66
NOVEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /
GLUTEN FREE
letter from the editor
FOOD
SOLUTIONS
EDITORIN CHIEF
Gigi Stewart
gigi@FoodSolutionsMag.com
CREATIVE DIRECTOR
Socrates Gomez
mail@socratesgomez.com
COPY EDITOR
Jody Baratz
jody@FoodSolutionsMag.com
CHIEF TECHNOLOGY OFFICER
Brian A. Yablon
DIRECTOR OF PRODUCTION
Joe Alexander
Production@FoodSolutionsMag.com
The holidays are upon us and its the perfect time to take off to the
kitchen and whip up those family favorites! This month, Im so pleased
to bring you an issue filled with delectable dishes from our talented chefs
to suit every palate.
From a full traditional spread to a vegetarian feast that will leave your
guests feeling satisfied to indulgent tasting desserts that are just a bit
better for you, we have it all!
We even have a special sneak peek at the perfect holiday cutout cookies
from acclaimed cookbook author, Jeanne Sauvage. You can learn from
Jeannes tried and true baking tips in our interview on page 52.
And as always, weve filled this issue with useful fact-based information
WEB DEVELOPER
Dmitry Bogorodskiy
DIRECTOR OF DATA MANAGEMENT
David Greenfeld
David@FoodSolutionsMag.com
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Scott R. Yablon
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ACCOUNTING
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about living with celiac disease, food allergies and related health issues
ARTICLE SUBMISSIONS
Articles@FoodSolutionsMag.com
from trusted voices like Mark Hyman, MD, Aviva Romm, MD and more.
INFORMATION REQUESTS
Sit back, relax and enjoy this issue, and this holiday season!
Info@FoodSolutionsMag.com
CONTRIBUTING WRITERS
From the Food Solutions family to yours, Happy Gluten-Free Thanksgiving!
Mark Hyman, MD
Chef Lisi Parsons
Kavita Kaul
Aviva Romm, MD
Cynthia Rudert, M.D., F.A.C.P.
Sherry Strong
ADVISORY BOARD
Gigi Stewart, M.A.

Editor in Chief
Cynthia S. Rudert, M.D., F.A.C.P., Celiac

Disease & Gluten Intolerance Specialist
Marci Page Sloane, MS, RD, LDN, CDE,
Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator
Leigh Reynolds, GF Therapeutics/
Celi-Vites President
/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE
contributors
chronic illness through a ground-
training program. He is also on the
Grolsch, Puma and Honda behind
breaking whole-systems medicine
Board of Advisors of Memhet Ozs
her, her work can also be found in
approach known as Functional
HealthCorps, which tackles the
publications such as Creem
Medicine. He is a family physician,
obesity epidemic by educating the
magazine, Filler magazine, Genlux,
an eight-time New York Times
student body in American high
Teen Vogue and Elle UK. Her love
bestselling author, and an
schools about nutrition, fitness and
of skincare and cosmetic products
internationally recognized leader in
mental resilience. He is a volunteer
also means Kavitas beauty writing
LEIGH REYNOLDS recognized a
his field. Through his private
for Partners in Health with whom
can be found in several internation-
need for high quality-gluten free
practice, education efforts, writing,
he worked immediately after the
al magazines. Believing in the
nutritional supplementation so she
research, advocacy and public
earthquake in Haiti and continues
transformative power of make-up
founded Gluten Free Therapeu-
policy work, he strives to improve
to help rebuild the health care
her goal is not to change a womans
tics. Leigh set out to make one of
access to Functional Medicine, and
system there. He was featured on
face, but to use it to empower wom-
the most beneficial gluten-free
to widen the understanding and
60 Minutes for his work there.
en into owning own unique beauty.
supplement lines available. With
practice of it, empowering others to
high quality pharmaceutical grade
stop managing symptoms and
ingredients and scientifically
instead treat the underlying causes
researched formulations Gluten
of illness, thereby also tackling our
Free Therapeutics is proud to
chronic-disease epidemic.
See more of Kavitas work here.
offer its customers a superior line

of nutritional supplements called
Dr. Hyman is Chairman of the
CeliVites.
Institute for Functional Medicine,

and was awarded its 2009 Linus
Pauling Award for Leadership
in Functional Medicine. He is
Originally from London, KAVITA
currently medical editor at the
KAUL brought her vibrant style and
CYNTHIA S. RUDERT, M.D.,
Huffington Post and on the Medical
bright personality to New York in
F.A.C.P., is a Board Certified
Advisory Board at The Doctor
May 2011; since then she has
Gastroenterologist in Atlanta,
Oz Show. He is on the Board
quickly become a firm fixture and
Georgia, whose practice is primarily
M A R K H Y M A N , MD has
of Directors of The Center for
familiar face within the fashion,
devoted to the screening and
dedicated his career to identifying
Mind-Body Medicine, and a faculty
print and commercial industries.
following of patients with celiac
and addressing the root causes of
member of its Food As Medicine
With clients such as Nike, Toyota,
disease. With one of the largest
contributors
practices in the United States that
United States and Canada on celiac
celiac. Dr. Rudert is a former
frequently in the community, is
manages adults and teenagers with
disease. She also lectures on
Assistant Professor of Medicine
coordinator of American Diabetes
celiac, she has evaluated over 1000
inflammatory bowel disease,
with Emory University. Learn more
Association (ADA) programs, an
patients with celiac disease and
irritable bowel syndrome,
about Dr. Rudert and her practice at
ADA Valor Award recipient and
gluten sensitivity.
pancreatic exocrine insufficiency
DrCynthiaRudert.com.
does radio, television and
Dr. Ruderts focus is identifying the
and small intestinal bacterial
magazine interviews. Marci is
overgrowth.
passionate about her work and it
core causes of gastrointestinal
shows when you meet her.
issues with a comprehensive
Dr. Rudert is Medical Advisor for the
evaluation enabling her to treat
Celiac Disease Foundation, the
underlying medical conditions
Gluten Intolerance Group of North
that may have previously been
America and for the Gluten Free
undetected. Dr. Rudert then
Certification Organization (GFCO).
creates an individualized course
She is Medical Director for Atlanta
of treatment tailored to each
Gluten Intolerance Group (GIG), and
MARCI PAGE SLOANE, MS, RD,
patients unique set of needs.
founder and president of the
LDN, CDE is a Registered and
Rather than just treating the
Atlanta Womens Medical Alliance,
Licensed Dietitian/Nutritionist and
symptoms of the disease, Dr.
the largest alliance of female
Certified Diabetes Educator in
Chef LISI PARSONS, two-time
Rudert believes the best results
physicians in the United States.
south Florida. She grew up in New
author of gluten-free & Paleo
York City where she graduated
Cookbooks, a recipe developer for
are achieved by getting to the

core cause of the problem and
In demand as an expert in celiac
from Columbia University with a
fitness professionals, and a
treating the disease accordingly.
disease, she was the Keynote
double Masters degree in Nutrition
diagnosed celiac. She also suffers
Dr. Rudert sees patients from all
Speaker for multiple programs
and Physiology.
from Hashimotos disease and
over the United States for second
including the New England Celiac
Marci is CEO of Food Majesty, Inc.
recovered from a disabling nerve
opinion consults on a variety of
Conference, co-hosted with the
author of Reality Diabetes ~ type 2,
injury with the help of whole foods.
gastrointestinal disorders.
Beth Israel Deaconess Medical
The Diet Game: Playing for Life!,
Lisi has worked as a personal
Center/Harvard, and national GIG
The Divorced Womans Diet and is
trainer and meal planner for fire
Committed to educating the public,
meetings. Dr. Rudert was the
contributor to Chicken Soup for the
and police departments. She is also
patients and physicians about this
advising physician for the popular
Soul Healthy Living Series
a frequent contributor to fitness
commonly missed disorder, Dr.
television series House which
Diabetes. Sloane is a nutrition and
magazines and fitness web pages.
Rudert lectures throughout the
featured a segment concerning
disease counselor, speaks
www.wortheverychew.com
letters to editor | november
Letters
TO THE EDITOR
Thank you for the informative article on Multiple

Sclerosis and its connection with celiac disease in
the October issue (page
15). I had no idea there
could be a link between
the two. ~ Rachel K.
Just read my first issue of

FSM and added four new
recipes to this weeks menu!
Thank you!
~ Linda, via Facebook
I want to share this

magazine with everyone
I know! I cant believe its
filled with so many FREE
resources and gluten-free
recipes each month. Keep
up the good work and
thank you! ~ Diane
I made the cupcakes

pictured on the cover of the
October issue as a trial
run to practice for our
family Thanksgiving
dinner and they were SO
EASY to make! Thank you
for this recipe, they are
delicious! ~ Jean C.
click the share button
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Food Solutions Magazine?
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science
INDIVIDUALS WITH CELIAC DISEASE

ARE TWICE AS LIKELY TO HAVE
coronary
artery
disease
Evidence mounts about the role systemic

inflammation may play in heart health and
the increased risk for individuals with celiac disease.
CORONARY ARTERY DISEASE (CAD) IS

THE NUMBER ONE KILLER OF ADULTS IN
THE U.S., CLAIMING MORE THAN 380,000
lives every year. Like most types of heart
disease, coronary artery disease has been
linked with increased inflammation that
occurs as a result of undiagnosed infections, aging-related changes or autoimmune disorders like celiac disease which
causes chronic low-grade inflammation in
the small intestine. In fact, a recent study
shows that people with celiac disease are
twice as likely to have coronary artery disease compared to the general population.
The relationship between CAD and celiac
10
BY LEIGH REYNOLDS
disease is becoming clearer and is important information for celiac patients to know.
The study is the first to look at the
association between celiac disease and
coronary artery disease and adds to the
evolving understanding of how systemic
inflammation and autoimmune processes
might influence cardiovascular disease
development.
Conducted by researchers at the Cleveland
Clinic, the studys researchers evaluated more than 22 million health records,
including 24,530 patients diagnosed with
celiac disease, to compare levels of CAD

among men and women with and without
celiac disease. Researchers found that
while 9.5% of celiac patients had CAD, it
occurred in only 5.6% of normal controls
(p<0.0001). The prevalence is greater in
celiac patients over the age of 65. Almost
1 in 3, or 29%, of these older people had
CAD, compared to only 13% of normal
controls (p<0.0001). In addition to the
overall twofold increase in CAD among
celiac patients, data also showed a slightly
higher risk of stroke, a 1.4 fold relative
risk, among people with celiac disease
compared to controls. Even among young-
science
Research shows having

an autoimmune disorder
like celiac disease, which
causes chronic low-grade
inflammation in the small
intestine, increases an
individuals risk of coronary
artery disease, compared to
the general population.
11
science
People with celiac disease have some
persistent low-grade inflammation
in the gut that can spill immune mediators into the bloodstream, which
can then accelerate the process of
atherosclerosis and, in turn, CAD.
er celiac patients, the increased risk for

coronary artery disease remained at
nearly two times the levels of healthy
men and women.
Although earlier studies have demonstrated potential links between celiac disease
and heart failure and arrhythmia, co-investigator R.D. Gajulapalli, M.D., said the researchers were surprised by the strength
of the association between celiac disease
and coronary artery disease.
This is an important study because it
highlights a specific patient population
who might be at higher risk for coronary
artery disease, even in the absence of
traditional cardiovascular risk factors,
Dr. Gajulapalli said. Whether patients
with celiac disease will need more intense
risk factor modification like in diabetic
patients with coronary artery disease will
need to be studied. For now, he says peo-
ABOUT
THE
AUTHOR
ple with this and other inflammatory

diseases should maintain a healthy lifestyle and be aware of traditional cardiovascular risk factors including diabetes, high
blood pressure and high cholesterol.
The possible mechanism for the heightened risk may be related to chronic
inflammation. People with celiac
disease have some persistent low-grade
inflammation in the gut that can spill
immune mediators into the bloodstream,
which can then accelerate the process
of atherosclerosis and, in turn, CAD,
Gajulapalli explained in a statement. Our
findings reinforce the idea that chronic inflammation, whether its from an infection
or a disease, can have an adverse role in
CAD and heart health in general.
These data remind us that other inflammatory states like lupus erythematosus,
rheumatoid arthritis, and inflammatory
bowel disease have also been linked

to CAD, so perhaps we can add celiac
disease to this list, echoed moderator
Dr. Jeffrey Kuvin (Tufts Medical Center,
Boston, MA). Larger studies are needed
to confirm this association and to examine
how the severity of celiac disease may
play a role. Because so many people may
have gluten sensitivities but do not have
celiac disease, future research should
investigate whether this larger population
may also be at risk for coronary artery
disease. Earlier studies have linked
celiac disease with arrhythmias, which
is what prompted researchers to conduct
this study.
The National Foundation for Celiac
Awareness says about 1 in 133 Americans
suffers from celiac disease, but another
study says as many as 1.8 million have
the disease but 1.4 million remain
undiagnosed.
Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line
of scientifically developed nutritional supplements specifically designed for celiac patients. Leigh set out to
make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical
grade ingredients and scientifically researched formulations Gluten Free Therapeutics is proud to offer its
customers a superior line of nutritional supplements called CeliVites.
12
top
doctors
make a
difference
Find a doctor with the
Castle Connolly Top Doctor search
FREE
access
+
1,900+
doctor profiles
online
www.GlutenFreeResourceDirectory.com
Gluten-Free just got a lot easier!
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R E S O U R C E D I R E C TO RY
science
THE CONNECTION BETWEEN
CELIAC DISEASE
AND YEAST ALLERGY
When individuals with celiac disease

continue to have symptoms even after
adhering to a strict gluten free diet,
it is sometimes due to bakers yeast
allergy. Bakers yeast allergy and celiac
disease share common physical
symptoms, such as:
4skin rash
4fatigue
4gastrointestinal upset
In addition, both conditions:
4are hereditary
4wreak havoc on intestinal lining
4prevent nutrient absorption
Because individuals with autoimmune
disorders like are more likely to have
an allergy to bakers yeast, researchers
believe there is a connection between the
two health issues.
So, what do you do if you believe bakers
yeast may be responsible for the uncomfortable symptoms youre experiencing?
If you are on a gluten-free diet and continue to have symptoms similar to those
of celiac disease, consider keeping a food
journal. This is a helpful tool when you
speak to your physician about a possible
food allergy. If a bakers yeast allergy is
suspected, the food journal will point to its
sources in your diet.
Based on your symptoms and food journal
recordings, your physician may order a
blood test to measure certain antibodies
(anti-Saccharomyces cerevisiae mannan
antibodies) that an individual with bakers
yeast allergy will test positive for.
14
Vaccines can be a hidden

source of bakers yeast. If
you have been vaccinated
for Hepatitis B, you may
have been exposed to
bakers yeast.
But what if you dont eat yeast breads on

your gluten-free diet? Even if you do not
consume yeast breads, you may still be
consuming yeast. Many of us take in yeast
unknowingly through other foods we eat,
even on our strict gluten-free diet.
Heres how
SURPRISING (AND SNEAKY!)

SOURCES OF BAKERS YEAST
In addition to showing up in the obvious
places like yeast breads and even some
flat breads and crackers, yeast is also
a common food additive. Bakers yeast
extract is often used as a flavor enhancer
in foods like gravy mixes, marinades, and
even some frozen meals.
There is another hidden source of bakers
yeast that may shock you: vaccines. If
youve been vaccinated for Hepatitis B, you
may have been exposed to bakers yeast.
According to manufacturers GlaxoSmithKline and Merck and Co., this common vac-
cine, given to children and adults, is made

from bakers yeast cultures, with yeast
residual remaining in the final product.
For individuals with a bakers yeast allergy,
this could lead to an allergic reaction ranging from mild (hives) to severe (difficulty
breathing and fatally low blood pressure).
This hidden source of bakers yeast could
also affect those with celiac disease even
those without a yeast allergy. According
to research from 2008, the Hepatitis B
vaccine containing yeast was ineffective in
individuals with untreated celiac disease.
If you have a yeast allergy or celiac disease
(or both), make sure to ask your doctor
about being checked for Hepatitis B
vaccine resistance. And if you are suffering
from symptoms of celiac disease, even on
a strict gluten-free diet, be sure to examine
the foods you are eating for traces of yeast
to determine if it is the culprit.
YES.
Click here to find gluten and allergen free

products with our easy search tool.
Gluten-Free
nutrition
c h e c k u p w i t h D r. M a r k H y m a n
this simple
blood test could
THE NEXT TIME YOU VISIT YOUR DOCTOR

FOR BLOOD WORK, MAKE SURE THAT
ALONG WITH YOUR LIPID PROFILE YOU
request a C-reactive protein (CRP) test.
CRP measures the degree of hidden inflammation in your body.
Mounting evidence underscores the critical
role that inflammation plays in the development and continuation of diabesity. One
study in JAMA: The Journal of the Medical
Association1 found people with a high
C-reactive protein blood level have a 1,700
16
Save
Your
Life
BY MARK HYMAN, MD
percent increased probability of

developing diabetes.
Besides obesity and type 2 diabetes,
inflammation contributes to almost every
modern disease including heart disease,
cancer, and dementia as well as arthritis,
autoimmune disease, allergies, and digestive disorders.
Acute Versus
Chronic Inflammation
Inflammation comes in two flavors.
Acute inflammation is your bodys

appropriate response to infection or
trauma. Youve experienced a sore
throat, rash, hives, or a sprained ankle.
But inflammation should do its job
and then leave. With allergies,
rheumatoid arthritis, autoimmune
disease, or asthma, an overactive
immune response and chronic
inflammation can slowly wreak h
avoc, eventually leading to illness
and rapid aging.
nutrition
Your CRP levels should be less than one.
Anything higher provides a giant warning
sign that you have hidden inflammation.
Inflammatory Culprits
and Type 2 diabetes. A vicious cycle results

as insulin resistance creates even more
chronic inflammation. Eat an anti-inflammatory high fiber, plant-based, whole
foods diet.
Especially with high CRP levels, you want

to do everything possible to reduce inflammation. Even if your results come back
within normal range, youll want to target
inflammatory culprits, including:
A high-sugar, processed foods diet
Inflammatory fats (omega 6 fats like
processed vegetable oils and trans fats)
Lack of exercise
Stress
Food allergies and sensitivities
Hidden or chronic infections with viruses,
bacteria, yeasts or parasites
Mold and other environmental allergens
Toxicity from an overload of environmental toxins
8 Strategies to Reduce
Chronic Inflammation
Couple the Standard American Diet with
its abundance of vegetable oils, trans fats,
and sugar with high stress levels and
crappy sleep, and youve got a surefire
recipe for chronic inflammation.
Reversing inflammation can reduce your
risk for disease, help you lose weight, and
leave you feeling and looking better no
matter what your age. When my patients
have high CRP levels or otherwise experience chronic inflammation, I employ these
eight strategies to normalize inflammatory
levels:
1. Eat real food. Too many sugary foods,

including wheat flour, raise insulin, eventually paving the path for insulin resistance
4. Actively relax. Learn to actively relax

to engage your vagus nerve, the powerful
nerve that relaxes your whole body and
lowers inflammation, by doing meditation,
deep breathing, or even taking a hot bath.
One study in the journal Psychosomatic
Medicine3 found yoga could reduce inflammation and stress, and regular practice
could have substantial health benefits.
2. Make an oil change. Besides sugar,

omega-6 rich soybean, corn, and other
vegetable oils stoke your inflammatory
fire. Eat healthy fats from olive oil, nuts,
avocados and omega 3 fats from small
fish like sardines, herring, sable, and wild
salmon. If you dont eat wild-caught fish at
least three or four times each week, consider a high-quality fish oil supplement.
3. Exercise regularly. One study in the

Journal of Applied Physiology2 found exercise protected against chronic diseases
including diabetes and cardiovascular
diseases. If youre just starting out, incorporate aerobic exercise 30 minutes, five
times a week. If you want to step things
up a few notches, try interval training and
weight resistance.
5. Address food allergies and

sensitivities. One study in the journal
Experimental and Clinical Endocrinology
& Diabetes4 compared obese kids to normal-weight kids and found obese children
had a threefold higher level of CRP and
2.5 higher level of IgG antibodies for the
277 foods tested. Food sensitivities,
weight gain, and insulin resistance are
intricately connected. Eliminating common
highly reactive foods, including soy,
gluten, and dairy can dramatically reduce
inflammation.
17
nutrition
c h e c k u p w i t h D r. M a r k H y m a n
6. Studies show natural

probiotic foods, as well
as probiotic supplements, can reduce intestinal inflammation.
7. High quality supplements

can cover any nutritional
gaps in your diet.
6. Take probiotics. Studies show

among their benefits, a probiotic supplement can help reduce intestinal inflammation. These healthy gut flora also improve
digestion, further reducing inflammation.
Look for a high-quality probiotic supplement that contains 10 billion CFU of
Bifidobacteria species and Lactobacillus
species.
7. Address nutrient deficiencies. Look
at a high-quality multivitamin/ multimineral as your best insurance policy
to covers any gaps you might not
get in a whole foods diet. One study in
The American Journal of Medicine6
found a multivitamin could lower
C-reactive protein levels.
ABOUT
MARK
HYMAN,
MD
18
8. Spice it up. Turmeric is one of my

favorite spices to help reduce inflammation. Others include ginger, rosemary
and garlic.
SOURCES:
1. Pradhan AD, Manson JE, Rifai N, Buring
JE, Ridker PM. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA: The Journal of the Medical Association 2001 Jul 18;286(3):327-34.
2. Petersen AM1, Pedersen BK. The anti-inflammatory effect of exercise. J Appl
Physiol (1985). 2005 Apr;98(4):1154-62.
3. Kiecolt-Glaser JK1, Christian L, Preston H,
Houts CR, Malarkey WB, Emery CF, Glaser
R. Stress, inflammation, and yoga practice.
Psychosom Med. 2010 Feb;72(2):113-21.
8. Spices like turmeric,

rosemary, ginger and garlic
are anti-inflammatory.
doi:10.1097/PSY.0b013e3181cb9377.
Epub 2010 Jan 11
4. Wilders-Truschnig M1, Mangge H,
Lieners C, Gruber H, Mayer C, Mrz
W. IgG antibodies against food
antigens are correlated with inflammation and intima media thickness
in obese juveniles. Exp Clin Endocrinol
Diabetes. 2008 Apr;116(4):241-5. Epub
2007 Dec 10.
5. Mengheri E. Health, probiotics, and
inflammation. J Clin Gastroenterol. 2008
Sep;42 Suppl 3 Pt 2:S177-8. doi: 10.1097/
MCG.0b013e31817eedc4.
6. Church TS1, Earnest CP, Wood KA,
Kampert JB. Reduction of C-reactive protein levels through use of a multivitamin.
Am J Med. 2003 Dec 15;115(9):702-7.
MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through
a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician,
a eight-time New York Times bestselling author, and an international leader in his field. Through his private
practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic.
To learn more about Dr.Hyman and FunctionalMedicine, visit drhyman.com.
nutrition
GEARING UP
FOR A HEALTHY
HOLIDAY SEASON:
IT IS POSSIBLE!
By Sherry Strong
M
MAYBE YOU KNOW THE FEELING OF
IMPENDING CELEBRATIONS... THE FUN,
FRIVOLITY AND FOOD FOLLOWED BY THE
flat feeling and lethargy. Then, perhaps
your clothes feeling tighter than when
the season began. Now imagine sailing
through the holidays with great food,
really enjoying yourself and making choices that dont make you feel like youre
missing out and as the holidays come to a
close. Imagine feeling brighter and lighter
than any holiday before.
Most of the food we eat around the

holidays is vastly different from what we
would have eaten 100 years ago. Even
amongst the affluent youd rarely see the
level of festivities the average person
today is exposed to, and you never would
have seen on any tables the level of
processing food we see today. Flour wasnt
filled with additives and high fructose corn
syrup didnt exist because the technology
to alter these foods did not exist. Animals
farmed intensively and fed unnatural diets
was science fiction.
Food treated this way has a completely different effect on the body and in Return to
Food - the life changing anti-diet I explain
why I suggest it is not really food at all.
Food in nature is designed to nourish, energize and protect the body not removed of
nutrients, processed with toxic chemicals
and literally have hundreds of substances
in it that could not be found in nature.
Even if we worked off our indulgences
calorically, we cannot possibly burn off
the toxic residue that modern food leaves
behind in our body.
The solution to not feeling deprived
and still enjoying the holidays is to
simply return to eating real food, as
close to its natural state as we can get
ABOUT
SHERRY
STRONG
nutrition
it, which means sourcing seasonally,

organic, local and whole ingredients.
Eating food made from scratch with quality
ingredients may sound daunting if youre
used to buying pre-prepared food from
supermarkets, but every step you take to
source food closer to its natural state, the
better your body will feel (not to mention
the reciprocal benefit for the environment).
Here are some suggestions to take the
stress away from staying on track this
holiday season:
1. Plan ahead. Start today.
2. Simplify the menu, choose less options
and have larger amounts of them, you
dont need 10 dishes on the table to have a
fabulous meal.
3. If you are daunted by preparing big
meals, look at the parts of the menu you
can make ahead and freeze like stuffing or
desserts.
4. Create a schedule and work on one dish
a week that you can freeze. Make the dishes that cannot be frozen the day before
and on the day of the big feast.
5. Gather your best friends for holiday
cook-offs where you get together and
make the things you can prepare in
advance as a group, dividing up the work.
Figure out who makes the best dishes and
then they prepare that dish for everyone
wholl be attending. Divide up the fruits of
your collective labor and everyone takes
home one of each dish. For example, say
you make the best pumpkin pie. You create
four pies and at the end of the day three
friends take home a pie and you keep
one. Or, if your best friend makes stellar
stuffing, she makes enough for four meals
and everyone gets a dish. Before you know
it your whole menu is complete!
The benefits of this system are:
You prepare one or two different dishes
instead of four or eight.
You only have to source seasonal, local,

organic and whole foods for those one or
two dishes.
You share the cost of ingredients so you
save money.
You get to come together as a community to have quality time with friends leading
up to the holidays.
You have dishes that are prepared by
people who prepare them best and you
only make those you are best at preparing.
You can encourage each other to find
healthier ways of preparing decadent
favorites, and even introduce new favorites
as you explore each others idea of holiday
favorites.
Theres also a great story as you are sharing the meal with your family about how
each dish came together.
If the communal cook up doesnt work for
your lifestyle, here are a few tips that will
help you maintain your energy as you kick
off the holiday season without a big crash
as the end:
Plan your menu and tasks in advance
and complete one thing each day in the
month leading up to the holiday.
Avoid the Lethal Recipe of toxic highly
processed versions of holiday favorites
and seek out the seasonal, organic, whole
food versions.
In a time when the alcoholic beverages
are flowing, keep hydrated with locally
sourced spring water throughout the
day leading up to festivities, as well as in
between alcoholic cocktails.
The lead up to the holidays are always
better if you are feeling your best, so take
time to schedule self-care in between
taking care of everyone else. Combine that
with making sure you are eating real food
and youll feel great long after the celebrations cease.
SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator &
Co-Founder of the World Wellness Project. Sherrys written & illustrated a book called A Return To Food how
going back is the way forward which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for
a body & life that works. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program
for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat
with Sherry Strong on Bowen Island. https://www.returntofood.info
21
1
2
Gluten-Free
nutrition
Is Your Wine
Vegan
Friendly?
These days, holiday entertaining means

more to the hostess than filling the
table with a hearty spread and clinking
glasses. The rising number of individuals
with special dietary needs means it is
likely youll have at least one to consider
at your holiday meal.
Of course, keeping gluten at bay is on
your list, but how about keeping your
menu vegan friendly? With an increasing
number of people adopting a strict plantbased diet, its something to consider. But
a vegan-friendly meal doesnt only mean
skipping the turkey and using vegetable
broth in place of chicken stock.
If youre truly serving vegan-friendly
fare, you must consider every aspect
of the meal, the ingredients and the
materials used to produce the foods
and beverages you serve.

That includes those holiday cocktails, too.
With the holiday season the most popular
for uncorking a favorite bottle of wine, it
helps to know which wines are acceptable
for your vegan guests.
While wine is in and of itself a plantbased product, it can come in contact
with animal products during the fining
process. Fining is the act of adding a
product, called a fining agent, to wine
to remove undesirable solids such as
tannins, proteins and tartrates. Fining
wine results in a clear and appealing
finished product. Not all fining agents
are animal-based products, but there are
several that are. For example, casein (milk
protein), egg whites (albumen), gelatin
(an animal protein) and isinglass (collagen
extracted from the swim bladders of fish)
are all fining agents that may be used

to clarify wine.
Many winemakers now label their wines
as vegan, usually on the back of the
bottle, as demand for animal-free
wines soars.
Look for vegan wines that are clarified
with fining agents from materials like
clay (bentonite) and activated charcoal
in the specialty wines section of your
wine shop, along with organic and
eco-friendly wines.
Look for vegan-friendly wines from
Yalumba (all), Bonny Doon (all), Stellar
Organics (all), Kendall Jackson (some) and
Bonterra (some). Check individual product
labels or contact the vintner direct to be
sure if your selection is vegan.
23
nutrition
5 STRATEGIES FOR WINNING
The Battle of the Bulge

T H I S H O L I D AY S E A S O N
With the holidays

near, weight loss may
be something you
consider out of reach
until after the New
Year, however, weight
maintenance is
another matter.
Fortunately, that doesnt need to be the
meal and snack.
case. In fact, with a dose of self-control
So, how much is a serving of each of
and these useful tips, you can sail
these? Heres an easy way to estimate so
through the holiday festivities feeling
you dont go over (or under) on portions:
your healthy best without gaining
Protein When it comes to lean meats,
an ounce!
poultry and fish, go for pieces the size and
Keeping your weight steady and stable

during the Season of Eats can be a
challenge, with the minefields of platters
of cookies, buffet tables lined with appetizers and high-calorie cocktails. That sort
of temptation can be a recipe for disaster
when it comes to your weight goals.
24
1. Plan like a pro
thickness of your palm

Fat For butter/butter alternatives, olive
Regardless of how busy you are, taking
and other oils, servings should be about
two to three hours of your weekend (or day
the size of the tip of your thumb (small,
off ) to plan and prep healthy gluten-free
isnt it?!). For avocado, aim for no more
meals for the week ahead will make all the
than 2 Tablespoons with a meal or snack.
difference for your weight management
Complex carbs Peas, potatoes, carrots
goals during the busy holidays.
and corn should be eaten moderately,

say no more than 1/2 cup at a meal; other
Aim for a serving of lean protein, healthy
veggies can be eaten liberally, so fill your
fat and complex carbohydrates at each
plate with those first.
nutrition
Lean animal proteins: lean beef or bison,
skinless poultry, boneless trimmed pork
loin, fish and egg whites.
Plant-based proteins: quinoa, amaranth,
millet, rice and beans (combined) and nut
or seed butters (like sunflower seed butter
or peanut butter).
Healthy fats: avocado, olive oil, nuts and
seeds, fatty coldwater fish (like mackerel,
herring and salmon) and ground flaxseed.
Complex carbs: gluten free whole grains

(like millet, brown rice, oats, buckwheat,
cornmeal, amaranth), fruits, vegetables
and legumes.
provide healthy protein, fat and complex

carbohydrates to jumpstart your body
and prime it for burning calories efficiently
all day long.
3. Snack smart
Healthy snacks are another way to keep

our metabolism going strong all day long.
While its easy to grab a piece of fruit or an
ounce of nuts for a snack on the go, combining the two makes a lot of difference in
how the body breaks that food down and
uses it.
Give one of these healthy pairings a try
and see how much energy you have, and
how full you feel, for hours afterward:
2 Egg whites (cut in half and discard
yolks) filled with hummus
1 cup of pumpkin soup and one serving
of gluten-free baked white corn tortilla
chips or lentil-based chips.
Thin slices of avocado and red bell
pepper strips rolled up inside all-natural,
preservative-free low sodium slices of
turkey.
Enjoy your favorites on occasion and in

moderation, but consider that the liquid
calories really do add up!
If youre consuming alcoholic beverages,
try these tips to keep those non-nutritive
calories in check:
For every alcoholic drink you have, drink
a tall glass of water (plain or sparkling) to
keep hydrated.
If youre having alcohol near or during
mealtime, eat fewer carbohydrates (especially when it comes to the calorie-dense
ones like potatoes, peas, corn, etc.) to
offset the additional carbs contained in
your drink.
Be sure to have at least a small balanced
snack before cocktail time.
Food in the stomach prior to consuming
alcohol slows the absorption of sugar from
the alcohol, keeping insulin levels and
blood sugar more stable. Stable blood
sugar aids the body in burning calories
and can help prevent storage of excess fat.
Youll notice some foods overlap groups.

For example, a palm-size portion of salmon
(protein and healthy fat) paired with a
large salad (baby spinach, diced tomatoes,
sliced mushrooms, diced sweet bell peppers, etc. tossed with balsamic vinegar)
covers all three essential nutrients, making
a complete healthy meal. This makes planning, preparing and eating healthy meals
so easy!
2. Start your
metabolic fire
Even if you arent hungry when you first

wake up, research shows eating within two
hours of waking is one of the best ways
to fire up the metabolism. That means
you will burn calories at a more efficient,
steadier pace throughout the day.
If traditional breakfast foods dont appeal
to you, try a mini-meal like a dozen
almonds and a piece of fruit, which will
Create 3 favorite snacks for your busy days

and keep those ingredients on hand so
theres always something healthy to grab
when hunger hits.
4. Learn cocktail
control
Holiday time can mean cocktail time (alcoholic or not) at parties and events.
5. Recharge
and replenish
Get enough sleep each night, and if you

dont, take a nap.
Research shows a dramatic difference in
weight loss between individuals who get
enough sleep and those who do not.
Aim for 7-8 hours each night, and dont
feel guilty for sneaking an hour nap during
the day if youre able when you fall short
on sleep.
25
seasonal favorite
Cranberries are a
Total Body Food
The first thing that pops

into most of our minds when
someone mentions cranberries around the holidays is the
over-sweetened condiment
most often seen on the Thanksgiving table. Thats unfortunate
because there is so much more to cranberries than canned and jellied. These little
rubies, with their refreshingly tart taste
and deep red hue, are good for us from
head to toe! In fact, based on the latest
research, we can say cranberries are a
total body food.
Bursting With Nutrients
You may already know cranberries contain

an ample amount of vitamin C, but theres
26
much more going on in this tart fruit to

benefit our health.
contain potent preventatives when it comes

to many serious diseases.
A -cup serving (about 50 grams) of fresh

cranberries has a mere 23 calories, but
provides a significant amount of our Daily
Recommended Values of:
Vitamin C.......... 11%
Vitamin K.......... 3%
Vitamin E.......... 3%
Fiber................. 9%
Manganese. ..... 9%
Cranberries Protect
Us Head to Toe
The impressive nutrient profile of cranberries doesnt end there. Cranberries have
unique qualities in terms of nutrients they
contain. Thats why certain substances
in cranberries have caught the eye of
researchers in recent years. Cranberries
{Antioxidants substances that protect the

bodys cells from free radical damage.}
Lets start at the top - cranberries are exceptional brain food! They contain some of the
highest levels of special antioxidants that
protect brain cells. This means consuming
cranberries can help maintain cognitive
and motor abilities that typically diminish
as we age.
{Free Radicals - toxic substances resulting

from cell metabolism that cause damage to
cells in our bodies; Free Radicals also enter
seasonal favorite
the body via the environment (pollution,
cigarette smoke, etc.)}
When it comes to the

antioxidant benefits of
cranberries, researchers
stress these points:
Cranberries contain a special combination
of antioxidants not found in any
other food.
It is the synergy between these specific
antioxidants, combined with the vitamin C
and manganese in cranberries that yields
the berrys incredible health benefits. And
these benefits are a great reason to love
cranberries with all our heart. Thats because cranberries are loaded with a specific
type of antioxidant, flavonoids, that are
shown to reduce the risk of atherosclerosis.
{Atherosclerosis - the accumulation of
bad cholesterol (LDL) in the arteries,
which causes blood flow to be restricted
and makes the heart work harder than it
should.}
A natural preventative defense against
heart disease never tasted so good! And
when we add delicious cranberries to our
gluten-free diet, our digestive tract benefits, too!
Scientists have found every category of
phytonutrient in cranberries plays a role in
digestive tract support, and recent research
shows these nutrients help to balance the
bacteria in our digestive tract.
{Phytonutrients ~ Substances found in
plants that provide health benefits such as
anti-inflammatory, antioxidant, liver-cleansing properties when consumed; they are
not essential nutrients like fats, proteins,
vitamins, and minerals, but they do have an
astounding positive impact on our health.
The more colorful a food, the more phytonutrients it contains!}
The berry benefits dont end there! As
mentioned earlier, research supports
the cancer-fighting ability of cranberries,
particularly when it comes to cancers of
the breast, colon (or large intestine), lungs
and prostate. Super-compounds found in
cranberries combat cancer-causing free
radicals by stabilizing them and preventing
Super-compounds found in cranberries combat cancer-causing free radicals by stabilizing them and
preventing them from damaging the body. Additional anti-cancer benefits come from phytonutrients
that give cranberries their anti-inflammatory effects.
them from damaging the body. Additional

anti-cancer benefits come from phytonutrients that give cranberries their anti-inflammatory effects. This is terrific news
since research demonstrates that chronic
inflammation is associated with approximately one-fourth of all cancers.
tures of 350F or greater.
The anti-inflammatory properties of the

cranberry help reduce our risk of diseases
in these areas of the body:
Gums
Stomach
Large intestine (colon)
Cardiovascular system (especially blood
vessel linings)
To be sure you receive the full
benefit from cranberries, follow
these useful tips:
Selecting & Storing

Superior Cranberries
For Maximum Antioxidant,

Anti-inflammatory and
Anti-cancer Benefits of
Cranberries
Use whole fresh or frozen cranberries instead of cranberry extracts or supplements.
Research shows these concentrated products do not pack the same nutrient punch
as the real thing!
Try to use uncooked berries as often as
possible, as some nutrients are destroyed
when exposed to standard baking tempera-
Do not rely on cranberry juice for antioxidant benefits.

In making cranberry juice, it is what remains after berries are pressed to extract
the juice that contains all the nutrients.
Fresh cranberries are available October

through December in the produce section
of most supermarkets.
Cranberries are typically packaged in
12-ounce clear plastic bags, available in
organic and non-organic varieties.
Look for glossy skins with a deep red color. The deeper red they are, the more highly
concentrated their phytonutrients are.
Berries should appear plump and very
firm to the touch.
Fresh cranberries bounce! They are often
referred to as bounceberries for this
reason.
Wash fresh cranberries by placing them
in a colander and running cool water over
them, gently turning the berries with your
fingers to be sure they are rinsed well.
Dry berries completely on clean paper or
cloth kitchen towels before storing.
Store fresh berries for up to 1 month in
the refrigerator. Prior to storing, inspect
27
seasonal favorite
A WORD OF CAUTION ABOUT
CONSUMING CRANBERRIES
For most of us, there is no problem consuming

cranberries and enjoying their various health
benefits. However, for some individuals, consuming cranberries may not be a good idea.
Heres why...
Cranberries and Oxalates
Oxalates are substances (classified in biochemistry as organic acids) that occur naturally in
humans, animals and some plants.
Our bodies also convert certain substances (like
vitamin C) into oxalates.
Most berries, including cranberries, contain
oxalates and vitamin C.
Replace similar fruits (blueberries, raspberries, etc.) in your favorite muffin, cookie or quick bread
recipes with delicious tart cranberries. You may want to increase the amount of sugar in your
recipe by cup per cup of fresh cranberries.
berries for imperfections. Discard berries

that are soft or those with dry or dull
skins.
To freeze cranberries for longer storage
(up to 1 year!) place washed, dry berries
in a single layer on a clean cookie sheet
and freeze until solid (about 3 hours).
Once the berries are fully frozen, scoop
them into zip-top freezer bags and label
with contents, quantity and date.
Thaw frozen cranberries at room temperature for 30 minutes.
The berries will be soft and should be
used immediately. Frozen berries can be
added to baked goods like muffins and
cakes, just as frozen blueberries can,
without thawing.
Fabulous Ways
to Enjoy Cranberries
Cranberries are tart as can be, but that
doesnt mean they must be soaked in
sugar to enjoy.
Try these unique serving ideas to incorporate fresh in-season cranberries into
your diet and begin reaping the complete
health benefits of this marvelous fall fruit!
Use cranberries in place of vinegar or
lemon juice in salad dressings. Simply
pulse the berries in a blender or food
processor alone for a chunkier dressing,
or with the other ingredients (like olive
28
oil) for a smooth pured dressing.

Slice fresh cranberries in half and toss
them with other fresh fruits like sweet oranges and pineapple chunks for a festive
and nutritious fruit salad.
Roast cranberries with a drizzle of
honey and a dash of sea salt for an incredibly simple (but very flavorful)
side dish or garnish for a bed of baby
spinach leaves.
For more traditional uses,

try these ideas
Replace similar fruits (blueberries,
raspberries, etc.) in your favorite muffin,
cookie or quick bread recipes with
delicious tart cranberries. You may
want to increase the amount of sugar in
your recipe by cup per cup of fresh
cranberries.
Add fresh or dried cranberries to your
morning gluten-free oatmeal, rice pudding or other warm cereal as it cooks for
spectacular color and flavor!
Replace raisins in your favorite recipes
(snack mixes, cookies or granola) with
whole dried all-natural cranberries.
With these all these tips, youre sure
to find a way to enjoy the total body
nutrition of cranberries this season! Of
course, even with healthy foods, there
are certain cases when they should not
be consumed.
This is not a problem for most individuals;

however, individuals with certain rare health
conditions must restrict oxalates.
Health Conditions Requiring

Oxalate Restriction:
absorptive hypercalciuria type II
enteric hyperoxaluria
primary hyperoxaluria.
These are all urinary stone diseases (that lead

to kidney stones).
While cranberries are not considered a high
oxalate food, their strong acidity and vitamin
C content impact urine oxalate content. In individuals diagnosed with one of the above urinary
stone diseases this increase the likelihood of
stone development.
Note: For other, less common types of kidney
stones (like struvite stones that contain magnesium sulfate and brushite stones containing calcium phosphate) drinking cranberry juice may
actually lower the risk of stone development.
Its a confusing connection between cranberries and oxalates; however, if you feel you have
one of the conditions above, or are concerned
about oxalate consumption, please speak to
your medical doctor before making a decision to
include cranberries in your diet.
Cranberries and Warfarin
Warfarin is a prescription anticoagulant used

to prevent blood clot formation in individuals
prone to developing them.
While research is limited, there are some
studies that show consuming cranberry juice or
eating cranberries while taking warfarin may be
very dangerous and even fatal in some cases.
Thats because some substances in the
cranberry prevent enzymes in the body from
breaking down warfarin, causing excessive
anti-clotting of the blood.
If you are taking warfarin, please speak to
your doctor before consuming cranberries or
cranberry juice.
the complete
gluten-free resource
click here
nutrition
how to
stay healthy
and be a
gracious
dinner guest
BY AVIVA ROMM, MD
BACK IN THE EARLY 1980s I went au natural - that is, I became an organic vegan. At
the ripe age of 15 I was militant about it.
At that same time I had a boyfriend with
a really terrific mom. She made homemade
bread, soups, and desserts - you name it and was so generous in trying to use
all natural ingredients for me. But she
didnt really get vegan (think My Big Fat
Greek wedding - He dont eat meat? Its
okay, Ill make lamb.). So I repeatedly
said, Thank you so much, but no thank
you.
Now, 30+ years later, as an organic
flexitarian I cringe at how I rejected
her kind gestures over my high-intensity
political views. Eating is such a social
event and food is an important way for
those who love us to express their
desire to nourish us.
30
At the same time, as a functional medicine

doctor, I am well aware of the incredible
number of people who suffer from serious
food intolerances - from gluten and dairy
to fructose and grains. For many of you,
a little bit of graciously saying yes can
lead to days or weeks of symptoms including brain fog, joint pain, fatigue, bloating,
diarrhea, and depression. Saying No,
thank you, is, for some, a matter of life
and health.
So how can you enter the holiday season,
with all of its visiting and shared meals, be
a gracious and kind dinner guest, not give
into the temptation to acquiesce so you
dont cause hurt feelings, and follow the
food rules that keep you feeling on top of
your game and health?
Here are 5 simple tips:
1. Let your host know as far as possible
ahead of time that you are looking forward

to the shared meal, and that you also happen to have health-based food restrictions
that you really do have to follow or else
you pay for it later. You dont want to be
a nuisance but this is important to you. A
bit of disclosure ahead of time will make
things less uncomfortable for you than
rejecting platter after platter at the dinner
table.
2. Ask your host if it would be helpful and
welcomed for you to bring a couple of
dishes that will meet your health needs
and that you can also share with others.
Find out what foods coordinate with what
is being served so your dish will harmonize
with the meal. Its quite likely that another
dinner guest will have some food restrictions if the dinner party is large enough,
so prepare foods that are as allergen-free
as possible - i.e., gluten-free, dairy-free,
nutrition
sugar-free will cover a lot of peoples needs

these days.
3. Eat something at home before you go
to the dinner party. Getting satisfied on
healthy foods before the festivities will
make it less tempting to fill up later on
things that will leave you feeling bad in the
long run.
4. If you have a food intolerance but not a
terrible food allergy, bring along some digestive enzymes to take at the start of the
meal - this can help prevent some of the
ABOUT
AVIVA
ROMM
THE WOMENS
DOCTOR
symptoms that might usually result from

eating foods that dont agree with you
should you inadvertently eat something
contraband or decide to go with the flow.
5. Dont internalize guilt! Be true to your
health and tell the truth without apology
while at the table. A simple statement such
as I dont mean to be rude, but I am truly
gluten intolerant and cant eat that as
much as I really want to can make a huge
difference when you decline that basket
of bread or pumpkin pie. It might even get
you a wink of admiration from someone,
and get a conversation going about health

and food. Others may find themselves
eating healthier because of your honesty.
Regardless, others food issues, their judgments, or disapproval should they express
any, are not your problem. You have the
right to eat well and feel well!
Carrying inner grace and reflecting outward appreciation, grace, and generosity
while keeping true to self is a powerful way
to be in the world. So get out there and
enjoy your holiday meals with gratitude
and power!
Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She
is the internationally respected authority on botanical and integrative/functional medicine for women and children.
Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their
kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her
at her website www.avivaromm.com.
31
food
november
Happy
Gluten-Free
Thanksgiving!
This month marks the beginning of the holiday season, with festive family gettogethers, gatherings with friends and of course, delicious holiday dishes! When you
must live gluten-free, holiday meals can cause you to stress out about what you can
and cannot enjoy at the dinner table. This month, we show you that it is completely
possible to enjoy everything on the menu, as long as you have the right recipes and ingredients. Our chefs make it simple, too! With dishes for a traditional Thanksgiving meal
to a vegetarian feast and even some healthier, paleo-friendly desserts, you can make
everyone happy at your holiday table this year, while keeping the gluten-free diners safe
and satisfied! Make a complete meal, or mix and match dishes to create your own custom
menu. And dont forget, these dishes make great additions to weeknight family meals,
too, so you can enjoy the flavors of the season all month long!
32
food
november
A Traditional
Harvest Feast
Celebrate this season
of thanksgiving with a
traditional feast perfect
for serving to family and
friends, gluten-free or not.
Everyone will love this
meal, complete with
traditional pumpkin
pie for dessert!
Serve a refreshing, fruity
white wine with the meal.
Choose your favorite
Riesling, Sauvignon Blanc
or Viognier for a perfect
pairing with turkey.
Roast Turkey with Gravy

Homemade Stuffing
Brown Sugar Glazed Carrots
Roasted Brussels Sprouts
with Crispy Bacon and Chives
Traditional Pumpkin Pie
33
food
turkey
Turkey
ROAST A
FOR
THANKSGIVING
If you go the traditional route and roast

a Thanksgiving turkey, youll love this
simple method that yields a succulent
main course for your special meal. Even
if this is your first time to prepare the star
of the Thanksgiving show, youll have no
problem at all impressing your guests!
Make sure your turkey is gluten-free.
The process begins at the market by selecting a turkey that is gluten-free. While
turkey itself is naturally gluten-free, there
are often additives, seasonings and gravy
packets included that are not free from
gluten. It pays to read labels carefully
and call manufacturers if youre in doubt.
Some Brands of Gluten-Free Turkey:
Perdue
Jennie-O
Butterball
Be sure to avoid pre-stuffed turkey and
gravy packets included with turkey.
Once you select your turkey, use this
simple method to roast it to holiday
perfection!
directions
1. Begin with a fresh or thawed
(if previously frozen) turkey and
remember if your turkey is frozen,
it can take up to two days to thaw
properly in the refrigerator, so plan
accordingly.
2. Preheat your oven to 325F and
prepare a roasting pan by lightly
greasing it.
3. Remove the giblets from the turkey cavity and discard, or reserve for
cooking and adding to gravy later.
4. Rinse the turkey under cool water
inside and out, then pat dry with
clean paper towels.
34
5. Place the turkey on prepared

roasting pan and season it inside
and out with salt and pepper. Add a
quartered onion, sprigs of rosemary
and thyme and 2 quartered lemons
to the turkey cavity, then brush the
top with olive oil or melted butter.
6. Tent the top of the turkey with a
sheet of lightly greased aluminum
foil and place in the oven to roast
for about 2 hours (for a 10-pound
turkey; you will need to roast 15-25
minutes more for each additional
pound after 10 pounds).
7. After cooking time, remove the
foil and discard, then baste the bird

with pan juices and turn the oven
temperature up to 400F. Roast for
an additional hour, or until a meat
thermometer registers at least 165F
at the thickest part of the breast (do
not touch bone). Your turkey should
reach an internal temperature of at
least 165F for safe consumption.
Let turkey rest to reabsorb some
of its juices while you make the gravy and finish moving the rest of your
dishes to the serving table. Carve
and enjoy!
Chestnut
food
stuffing
STUFFING AMERICANA
Recipe courtesy of 4C Gluten Free Bread Crumbs
ingredients
pound salt pork
1 onion, chopped
2 celery stalks, chopped
1 pound chestnuts, coarsely
chopped
2 Tablespoons chopped parsley
1 Tablespoon poultry seasoning
6 cups 4C Seasoned Gluten Free
Crumbs
cup melted butter
2 eggs, beaten
directions
1. Cook pork in frying pan on
medium heat until brown.
2. Add onions & celery to pan
and simmer for 5 minutes.
3. Combine all other ingredients
into mixing bowl.
4. Add onion mixture to the rest
of the ingredients.
5. Mix well and stuff lightly into
turkey and cook according to
turkey package directions.
SUFFICIENT TO STUFF 15-18
pound turkey.
35
food
brussel sprouts
Roasted
Brussels Sprouts
with Crispy Bacon and Chives
If youre not a fan of Brussels

Sprouts, this recipe may change your
mind. Crisp bacon and fresh snipped
chives take these tiny green veggies
to another level. Give this dish a try
at your holiday meal and watch
them disappear!
SERVES: 8-10
ingredients
5 6 cups baby Brussels Sprouts,
ends trimmed and any damaged
leaves removed (smaller sprouts are
more tender and less pungent tasting)
6 slices thick all-natural bacon, diced
teaspoon salt
Fresh ground pepper, to taste
2 -3 Tablespoons fresh snipped chives
directions
1. Preheat your oven to 375F and
have a large baking sheet ready
for baking (you may want to line
the baking sheet with foil for
easy cleanup).
2. Cook the bacon in a large skillet
until crisp. Turn off the heat, drain
the bacon pieces and transfer
them to a bowl. Reserve the fat
in the skillet.
3. Cut the sprouts in half, then
toss in the bacon fat reserved in
the skillet.
4. Using a slotted spoon, transfer
the sprouts to the prepared baking
pan and sprinkled with salt and
pepper.
5. Bake 15-20 minutes, depending
upon the size of the sprouts. Test
with a fork for tenderness.
6. When the sprouts are done, remove
the pan from the oven and transfer
them to a serving bowl. Add bacon
pieces and toss, then sprinkle chives
over the top. Serve immediately.
36
Carrots
food
carrots
Brown Sugar Glazed
with Pecans
Only a few ingredients and about
20 minutes and you can have this
holiday-worthy side on the table!
Substitute walnuts in place of
pecans if you prefer, or for a nut-free
option, use toasted pumpkin seeds.
SERVES: 8-10
ingredients
1 Tablespoon coconut oil
5 to 6 cups carrots, washed, scrubbed
and sliced about -inch thick
1 cup light brown sugar, firmly packed
teaspoon ground cinnamon
teaspoon ground ginger
Pinch of salt
cup toasted chopped pecans
directions
1. Melt coconut oil over medium-high
heat in a skillet.
2. Add carrots and cook about 5
minutes, stirring often.
3. Add sugar, cinnamon, ginger and
salt; stir to coat carrots. Cook and
stir until sugar is dissolved, about 3
minutes.
4. Add pecans and stir until a glaze
forms, about 5 minutes.
5. Remove from heat and serve
immediately.
37
food
pumpkin pie
Pumpkin Pie
TRADITIONAL
What is Thanksgiving without

pumpkin pie? This is the simplest
version, with only a handful of ingredients that are naturally gluten-free.
Use your favorite homemade or
store-bought gluten-free pastry and
top with fresh whipped cream and
a dash of cinnamon for everyones
favorite holiday dessert!
ingredients
15 ounce can of pure pumpkin (or
an equal amount of fresh cooked
pumpkin, well-drained)
cup granulated sugar
2 large eggs, lightly beaten
teaspoon pure vanilla extract
1 - 2 teaspoons pumpkin pie spice
(adjust to taste)
teaspoon salt
1 cup milk (dairy or plant based)
1 gluten-free pie pastry, unbaked
directions
1. If you are making homemade pie
pastry, prepare it first. If you are using a
pre-made gluten-free crust, be sure it is
thawed.
2. Preheat your oven to 425F.
3. In a mixing bowl, combine all ingredients except pastry and whisk by hand
until smooth.
4. Pour filling into the pie pastry; carefully
transfer the pie to the oven (you may wish
to place your filled pie on a baking sheet
for easy transport to the oven).
5. Bake at 425F for 15 minutes, then reduce oven temperature to 350F and bake
an additional 40-50 minutes, until pie
is set and a knife inserted in the center
comes out clean.
6. Cool your pie completely at room
temperature before serving. You may also
chill the pie, if you prefer.
7. Refrigerate pie if you are baking it
ahead of time or will not be serving within
4 hours after baking. Store leftovers in the
refrigerator, too.
38
food
holiday options
A Vegetarian
Thanksgiving Feast
A roast turkey is not a
requirement for a festive
and delicious Thanksgiving meal! In fact, with
the recipes our chefs have
for you this month, your
guests will not miss the
turkey, whether they are
vegetarians or not. Enjoy a
vegetarian (or vegan) wine
with your meat-free meal.
Choose something light and
crisp to complement the
following recipes. All wines
from Fetzer and Bonterra
white wines are vegetarian
and vegan, and all Fetzer
and Bonterra red wines are
vegetarian (not vegan).
Wondering about vegetarian
and vegan wines? See page
23 for our article, If youre
vegetarian or vegan, before
you sip, read this!
Eggplant Steaks with Figs,

Pomegranate and Leeks
Holiday Vegetarian
Bread Stuffing
Tender Kale Salad
with Apples and Feta
Cranberry Orange Relish
Cranberry Caramelized Garlic
Rosemary Galette
39
food
eggplant
Eggplant Steaks
WITH FIGS, POMEGRANATE AND LEEKS

By Lisi Parsons
The savory flavors of these eggplant

steaks finished off with the sweetness
of pomegranate offers a unique taste
experience that will be the highlight of
your holiday table.
RECIPE YIELDS: 4 servings
ACTIVE TIME: 30 minutes
40
ingredients
directions
2 medium purple eggplants cut lengthwise

into - inch slices
2 tablespoons melted ghee (clarified butter)
1 leek sliced into thin rounds
1 cup figs cut into quarters
cup shredded goat cheese mozzarella
(or your favorite mozzarella)
cup fresh basil leaves finely chopped
2 teaspoons sea salt
2 teaspoons black pepper
cup pomegranate arils (seeds),
for garnish
1. Preheat grill to medium heat and brush

eggplant with ghee; sprinkle with sea salt
and black pepper. Place on grill and allow
to cook until eggplant just starts to soften.
2. When eggplant has about 8 minutes

remaining cook time, top with remaining
ingredients dividing ingredients between
eggplant steaks.
3. Allow to cook for 8-10 minutes longer or
until mozzarella has melted slightly.
4. Remove from grill and garnish with
pomegranate seeds.
food
stuffing
HOLIDAY BREAD
Stuffing
You dont need a turkey to enjoy delicious
gluten-free holiday bread stuffing! This recipe
incorporates all the flavors of Thanksgiving,
no bird required. Vegetable broth replaces
chicken broth for a moist, flavor-infused side
dish! Top with gravy and enjoy!
ingredients
6 cups gluten-free bread,
toasted and cut into cubes
cup butter
(or dairy-free butter substitute)
1 cup diced onion
cup diced celery
2 cloves garlic, minced
2 teaspoons dried ground sage leaves
2 teaspoons dried ground thyme leaves
1 teaspoon salt
Freshly ground black pepper, several
grinds, or to taste
1 cups organic gluten-free
vegetable broth
directions
1. Preheat your oven to 325F. Grease a
9x13-inch baking dish lightly.
2. In a skillet over medium heat, melt
the butter and add onions and celery.
Cook, stirring often, until tender, about 8
minutes.
3. Add garlic and cook and stir 1 2 minutes more.
4. Add herbs and seasonings and 1/2 cup
of the broth and cook about 10 minutes,
reducing broth volume by about half.
5. In a large mixing bowl, combine toasted
bread cubes, vegetable mixture from
skillet and remaining broth. Toss to coat
bread cubes, then transfer to prepared
baking dish.
6. Bake 30-35 minutes, until mixture is
heated through and golden brown on top.
7. Serve immediately.
41
food
kale
Kale Salad
TENDER
WITH APPLES AND FETA
Step up your salad game
ingredients
directions
with a hearty bowl of kale,
2 Tablespoon light olive oil

(or other oil of your choice)
2 Tablespoon fresh squeezed
lime juice
1 teaspoon sugar
teaspoon salt
4 cups tender kale leaves, torn
1 large Honey Crisp (or other)
apple, diced or sliced thin
cup herbed feta cheese
Fresh ground pink peppercorns
1. Combine oil, lime juice, sugar and salt

in a small bowl and whisk to blend.
lightly massaged for tenderness, and top it with

tangy Honey Crisp apples
and herbed feta cheese
for a dish bursting
with flavor!
42
2. Place kale in a large bowl; drizzle with

oil/lime juice mixture and gently massage
the vinaigrette into the leaves, coating eat
piece. (This tenderizes the kale.)
3. Just before serving, add the apple, feta
and several grinds of fresh ground pepper.
food
cranberries
CRANBERRY ORANGE
Relish
Forget canned cranberry
sauce this year! It is so
simple to make your own
delicious Cranberry Orange
Relish from scratch with
only a few simple seasonal
ingredients, youll never go
back to the canned variety.
ingredients
2 cups fresh or frozen cranberries
(no sugar added)
1 cup sugar
cup fresh squeezed orange juice
Zest from 1 orange
cup toasted pecans, optional
directions
1. Combine all ingredients except
pecans in a saucepan over medium
heat; bring mixture to a boil.
2. Once mixture comes to a boil,
reduce the heat to low and simmer
10-15 minutes, until the cranberry
skins pop open. Stir occasionally to
prevent sticking.
3. Remove the saucepan from the
heat and stir in pecans, if using.
4. Cool the mixture completely to
room temperature, then transfer to a
covered dish to chill.
5. Serve chilled in individual dishes
or in lettuce cups.
43
food
galette
Rosemary
Galette
CRANBERRY CARAMELIZED GARLIC
By Lisi Parsons
44
food
galette
A deliciously unique way to serve cranberries

at your holiday table this year. The combination
of savory and tart is finished off perfectly with
creamy goat cheese and luscious rosemary. With
zero added sugar, gluten-free, paleo friendly and
a vegan option, this will satisfy even your most
discriminating guest.
ingredients
FOR THE FILLING
1 cup caramelized garlic cloves*

16 ounces fresh cranberries
2 tablespoons fresh chopped rosemary
1 tablespoon coconut oil, melted
1 teaspoon powdered stevia
3 tablespoons crumbled goat cheese
FOR THE CRUST
1 cups almond flour

1 cup coconut flour
4 tablespoons coconut oil
4 tablespoons canned coconut milk
1 teaspoon grain-free baking powder
1 large egg (or 1 flax egg** for vegan option)
teaspoon pure vanilla extract
*To caramelize garlic peel each clove and coat liberally

with coconut oil and add a few shakes of salt. Place in a
375F preheated oven and roast for 40-45 minutes turning several times throughout the cooking process.
**To substitute flax eggs for whole eggs: For ONE
egg, combine 1 Tablespoon flaxseed meal (not whole
flaxseed) with 3 Tablespoons warm water; stir and allow
to rest several minutes to thicken.
directions
1. Preheat oven to 375F.
2. Add melted coconut oil, cranberries, rosemary
and stevia to a small baking pan and mix by hand
to combine all ingredients.
3. Place in oven for 7 minutes and remove and
set aside.
4. Line a baking pan (17x11x1-inch) with parchment
paper.
5. Combine all ingredients for the crust into food
processor or blender and mix until all ingredients
are evenly distributed. The crust will have a
granular consistency but you will be able to form
it into a ball.
6. Next, press the crust onto the parchment lined

baking pan and place another piece of parchment
paper on top of the dough ball and then roll
with a plastic cup (or small rolling pin) to form
an even crust.
7. Leave one inch on all sides of the crust as you
will fold this portion over to form an edge.
8. Alternate a line of cranberries and a line of
caramelized garlic.
9. Fold over the edges of the crust and place
in oven for 20 minutes and remove.
10. Add goat cheese crumbles and return to
oven for 2 more minutes and remove.
11. Allow the galette to cool for 15 minutes
before slicing and serving.
45
food
smoothie
Pumpkin
ENERGY SMOOTHIE
By Sherry Strong
ingredients
1 cup almond milk, see recipe for how
to make your own almond milk, page 47
1 cup raw butternut squash,
pumpkin or yam, diced
1 cup ice made from spring water
1 teaspoon lacuma powder*
teaspoon ground ginger
teaspoon ground cinnamon
teaspoon vanilla bean powder
directions
1. Blend all ingredients until smooth
in a high powered blender.
Note: Lucuma powder is a low-glycemic, nutrient-rich
natural sweetener made from whole lucuma fruit. The
fruit is dried at low temperatures and milled into a fine
powder. This alternative sweetener contains many
nutrients such as beta-carotene, iron, zinc, vitamin B3,
calcium and protein. It is available in natural foods and
health food stores, as well as online.
46
food
milk
Make Your Own
Almond Milk
at Home
By Sherry Strong
ingredients
1 cup almonds raw
2 pitted dates
teaspoon vanilla bean powder
(or half a vanilla bean)
directions
1. Soak almonds in plenty of spring
water overnight.
2. Drain water in the morning and
add 4 cups of spring water, fresh
dates and 1/2 vanilla bean nely
chopped.
3. Allow to sit for at least 2 hours
to allow the date to break up and
the vanilla bean to soften.
4. Blend in a blender at highest
speed until the mix is very smooth.
Notes:
Serve as is, or if you prefer a true
milk texture, strain the liquid from
the pulp through a nut milk bag or
strain through cheesecloth over a
mesh strainer.
Vanilla bean powder is available
in specialty grocers or online.
ABOUT
SHERRY
STRONG
SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator &
Co-Founder of the World Wellness Project. Sherrys written & illustrated a book called A Return To Food how
going back is the way forward which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for
a body & life that works. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program
for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat
with Sherry Strong on Bowen Island. https://www.returntofood.info
47
food
scones
Scones
SPICY MAPLE BACON

AND DARK CHOCOLATE
By Lisi Parsons
These unique scones provide

multiple levels of delicious
flavor. They offer the perfect
amount of spicy, sweet and savory in every luscious bite. The
perfect treat for all of the Paleo
lovers in your life.
ingredients
directions
1 cup coconut flour

1 cups almond flour or macadamia flour
1 teaspoons grain free baking powder
1/3 cup canned coconut milk
(at room temperature)
2 tablespoons coconut oil (melted)
2 whole eggs (at room temperature)
1 cups spicy maple bacon pieces
(see how to make these in steps 2 & 3)
1 cup dark chocolate pieces
Spicy Seasoning of choice
(such as ground cayenne or chipotle pepper,
for making spicy maple bacon pieces)
1. Preheat oven to 450F.
48
2. Line baking sheet with parchment

paper and place bacon slices on parchment
paper; drizzle with pure maple syrup and
sprinkle with favorite spicy seasoning
such as cayenne pepper.
3. Bake for 10 minutes and then turn
each slice of bacon and bake for 8 minutes
or until it is slightly brown but not burned.
4. Remove bacon from oven and allow
to cool completely.
5. Reduce oven temperature to 375F.
6. In a large mixing bowl combine coconut

flour, almond flour and grain-free baking
powder; mix well.
7. In another bowl combine eggs, coconut
milk and coconut oil.
8. Combine wet and dry ingredients in food
processor until a dough ball is formed.
9. Remove dough from food processor and
place in a bowl and gently mix in the cooled
bacon pieces and dark chocolate pieces.
10. Form into scone shape of choice and place
on baking sheet lined with parchment paper.
11. Bake 20-35 minutes or until slightly
browned.
find
Gluten and Allergen Free
products
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now
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/ 49
food
spice bars
Gevulde
Speculaas
DUTCH ALMOND-FILLED
SPICE BARS
By Paula Onink, Gebaksjuwelier, The Netherlands

This sugary spicebar (Gevulde Speculaas)
is a typical Dutch pastry eaten during fall. It is
delicious with a hot cup of cocoa. These are
typically eaten around Sinterklaas, a holiday
celebrated on December 5th, but to be honest,
I can eat it any time of the year! It resembles
gingerbread, though the spices and proportions are slightly different. Enjoy!
PREP TIME: 45 minutes + cooling time
COOK TIME: 40 minutes
MAKES: 12 bars
ingredients
FOR THE ALMOND FILLING
1 cup (160 grams) blanched white almonds,

finely grounded
1 cup (160 grams) powdered sugar
water
zest of 1 lemon
FOR THE SPICE DOUGH
1 cup (200 grams) gluten-free self rising flour

cup (95 grams) coconut sugar
Spice mix: Combine 1 tablespoon ground cinnamon, 1 teaspoon ground nutmeg, teasoon
ground cloves, teaspoon ground ginger,
pinch of ground cardmom
pinch of salt
1 cup (150 grams) solid coconut oil
2 free range eggs
(1 for the dough, 1 beaten in a separate bowl
for egg wash)
Rice flour for dusting
Handful of almond flakes (for decoration)
50
food
spice bars
directions
FOR THE ALMOND FILLING
The almond filling needs

some time to set. You can
make this well in advance,
best to make it at least 3 days
before use. It will keep in the
fridge for up to 3 months, just
wrap it in plastic wrap.
1. Grind the almonds and the
powdered sugar in a foodprocessor. Add the zest and 1
tablespoon of water, process
it until the paste forms a
firm mass. Add more water if
necessary.
2. Wrap the almond filling in
plastic wrap and leave it to
set in the fridge.
3. When you are ready to use
it and you find the filling is a
bit dry or crumbly, add half an
egg to make the paste more
cohesive and moist again.
directions
9. Take just over half of the dough to form the bottom layer. Leave the
rest in the fridge.
FOR THE SPICE DOUGH
By hand:
1. Put flour, spices, salt and sugar in a bowl. Whisk it until blended.
2. Add 1 egg and the coconut oil. Knead this by hand quickly, until it
starts to clump together.
With a free standing mixer:
10. Make a square that is just a bit larger than the pan. Use a rolling pin
and additional rice flour to keep the dough from sticking to the surface
or rolling pin. If the dough is a bit too sticky, you can put it between two
pieces of parchment paper and roll it.
11. Transfer the dough into the pan. Smooth out uneven parts and line
the edges, about half a inch high.
4. Add an egg, beat well.
12. Knead the almond filling, add a little bit of egg wash to make it a
smooth mixture. It should be firm but not too lumpy. Flatten it with your
hands or rolling pin, make it the size of the pan. Put the layer of almond
filling on the layer of dough in the pan.
5. In a separate bowl, whisk the flour and the spices together. Add this
to the coconut oil mixture. Mix it and stop when the dough starts to
clump together.
13. Use the remaining dough from the refrigerator to roll out another
square layer, put this on top of the almond paste. Make sure the dough
near the edges cover the almond filling.
6. Shape the dough in a rectangle, wrap it in plastic wrap and leave it

to cool in the fridge for about half an hour.
14. Brush the dough with egg wash. Sprinkle the almond flakes on top.
3. Put the coconut oil, coconut sugar and salt in the mixing bowl. Beat
on low untill mixed.
7. Preheat the oven to 350F (175C)

8. Prepare a 9x9-inch square pan by lining with parchment paper so
that the parchment comes above the pan edges (for lifting the bars out
later); set pan aside.
ABOUT
PAULA
ONINK
15. Bake the filled spice bars in the middle of the oven - for about 40
minutes. Leave to cool in the pan for half an hour. Lift the square out of
the pan, cut in slices. Although the bars are very tasty when warm, the
flavor is best the next day; be patient! Store them in a sealed container.
Theyll keep for a week, if they last that long!
Paula Onink is the owner and pastry chef of the Gebaksjuwelier - pastry jeweler, gluten-free pastry shop in Culemborg,
the Netherlands. Paulas mission is to make nice and tasty gluten-free pastry for people with celiac disease and other
gluten intolerances, so they can eat worry-free and enjoy their food. If you have any questions, drop a line via www.
facebook.com/gebaksjuwelier or check out Paulas website at www.gebaksjuwelier.nl. Shed love to hear from you!
51
food
expert tips
Baking with Cookbook Author,
Jeanneof Sauvage
The Art of
Gluten-Free
Baking
52
IF YOU HAVE VISITED JEANNES WEBSITE,

YOU CERTAINLY KNOW IT IS APTLY NAMED.
HER BAKING IS TRULY ART. JEANNE PAIRS
her vast knowledge of the science of baking
what chemically makes recipes work - with
years of hands-on experience developing gluten-free recipes that are no different, tastewise, from their gluten-laden counterparts.
Well, with one exceptionJeannes recipes
may be better than the so-called real thing.
In her first book, Gluten-Free Baking for the
Holidays: 60 Recipes for Traditional Festive
Treats (Chronicle Books, October 2012) you
can find many festive recipes for the winter
holidays and beyond. Jeanne shares her
delectable cutout cookie recipe with us this
month (see pages 58-59) along with her tried
and true gluten-free flour blend (page 54).
Just like on her information-filled website,
Jeanne was eager to share some of her
top baking tips with us in preparation for a
successful holiday baking season. Take these
practical tips and apply them to your baking
for increased success all year long!
Jeannes Tips for Successful

Gluten-Free Baking
1. Start from the beginning with easy recipes
like cookies in order to get used to ingredients and equipment you will need. Do not
start with puff pastry. That can come later
when youre more experienced and familiar
with your new ingredients and methods.
2. Follow the recipe exactly, including all

ingredients, steps listed in the method and
even pan size. Approaching a good recipe this
way increases the chances of success. With
each tweak one makes, that success rate
decreases. Once youre more experienced
with a recipe, the more likely it is that you can
successfully make adjustments with success.
3. Start with a good recipe, see how that
turns out, then tackle other special issues,
like making healthier substitutions, making
recipes low-sugar or sugar-free, etc. If and
when you do make those special adjustments, tackle those one at a time.
ABOUT
JEANNE
SAUVAGE
4. Choose a recipe that you really want to

make. This may seem obvious, but the point
is if you want to bake a sweet treat, and
youre going to put your time, ingredients and
energy into making it, make it what you want
and do not settle. Keep in mind, the baked
goods I make are not intended to be eaten all
at once. Balance and moderation are important to consider, so make a great treat you will
enjoy, have a modest portion and move on.
ingredients you can afford to buy. She is an

advocate of nourishing the body with organic,
GMO-free foods, and recommends above all
else buying organic dairy products.
Even buying organic products, which carry
a higher price tag than non-organic, Jeanne
points out that we still save money when we
bake from scratch.
While gluten-free baking may take a bit of

getting used to, Jeanne also points out it is
worth your time hanging in there to master at
least the basics since gluten-free baking is far
less expensive than buying pre-made baked
goods.
In her next book, Gluten-Free Wishlist: Sweet

and Savory Treats You Miss the Most, Jeanne
will share all of those baked goods that are
so difficult to come by, like croissants, bagels,
puff pastry, soft pretzels and English muffins.
Be sure to look for this new title from Chronicle Books in Fall 2015.
Jeanne recommends using the extra money

saved from buying those pre-packaged baked
goods and using that to purchase the best
Meantime, visit The Art of Gluten-Free Baking

blog where you will find a wealth of baking
knowledge via Jeannes Tips and FAQ page.
Jeanne Sauvage is the author of the cookbook, Gluten-Free Baking for the Holidays: 60 Recipes for Traditional Festive
Treats from Chronicle Books, which was included in The Daily Meals Top 25 Cookbooks of 2012 and on NPRs
2012 Cookbook Roundup Shortlist. She is also the voice behind of the popular blog, Art of Gluten-Free Baking,
where she shares recipes, baking tips, and other information to help others bake gluten-free treats that are indistinguishable from their wheat counterparts. She has been gluten-free since the birth of her daughter in 2000 triggered a
gluten intolerance. Her goal is to help folks know that eating and baking gluten-free is fun and delicious! She teaches
gluten-free baking classes in Seattle and the surrounding areas. She is currently working on her next cookbook with
Chronicle, Gluten-Free Wishlist: Sweet and Savory Treats You Miss the Most, due out Fall 2015. You can also follow
Jeanne on Facebook at Art of Gluten-Free Baking and Twitter @fourchickens.
53
food
flour
Flour
JEANNES
GLUTEN-FREE
ALL-PURPOSE
By Jeanne Sauvage
ingredients
directions
1 cups/170 grams brown rice flour

1 cups/205 grams white rice flour
1 cup/165 grams sweet (also known
as glutinous) rice flour
1 cup/120 grams tapioca flour
Scant 2 teaspoon xanthan gum
1. In a large bowl, whisk together the brown and white rice flours,
sweet rice flour, tapioca flour, and xanthan gum thoroughly.
2. Transfer the mix to an airtight container.
3. Store in a cool, dark place for up to 6 weeks or in the refrigerator
for up to 4 months.
See Jeannes recipe for gluten-free cutout cookies on page 58!
MAKES: 4 cups / 660 G

54
food
e d i t o r s p i c k s
SHILOH FARMS
PURELIVING
ORGANIC SPROUTED
GLUTEN-FREE FLOURS
JICACHIPS
BY ORTO HARVEST
In an effort to provide the healthiest (and tastiest!) snacks

for her family, founder and creator of JicaChips, Melissa,
realized that jicama, a crisp, slightly sweet root vegetable,
made irresistibly crunchy chips. These chips, in flavors like
Sea Salt, Smoked BBQ, White Cheddar and Cinnamon Sugar,
are out of this world with flavor, but all are gluten-free, GMOfree and most are vegan. With only pure, simple ingredients,
youre going to love your new favorite healthy snack! Try the
Cinnamon Sugar with all-natural unsweetened applesauce for
a deliciously healthy on-the-go snack! You can find JicaChips at
http://www.jicachips.com/ and via Amazon Prime. Follow them
on Facebook and Twitter @ortoharvest
3
4
56
These flours ranging from brown rice flour to green lentil flour to sorghum, quinoa, amaranth and more are the best Ive used to date for
my gluten-free baking. Ive tried them all, and I recommend you do, too!
Youre going to be amazed by the fine milling, mild flavors and superior
results these flours bring to your baking! Check them out online http://
www.shilohfarms.com/liv-organic/ and follow them on Facebook @
shilohfarms and Twitter @shilohfarms and @purliv
BUTTERNUT MOUNTAIN
FARM MAPLE SYRUP
Nothing beats a drizzle of 100% pure Vermont maple syrup over that stack
of gluten-free pancakes on a chilly winter morning! If youre after minimally
processed, real ingredients, pure maple syrup is the only way to go. At Butternut Mountain Farm, theyve been crafting pure maple syrup from nature
for more than 40 years in a family-run operation that not only looks after the
consumer, but also works to protect and sustain the precious woodlands
that provides their raw ingredients. Check out their extensive maple product
line here http://butternutmountainfarm.com/products and find them at fine
retailers like Williams-Sonoma.
NATURAL VALUE
WAX PAPER AND
WAX PAPER BAGS
Healthy living is about more than only the foods we eat. Its also about
our total environmental experience. That means using products that
are GMO-free, BPA-free and made from sustainable, healthy-friendly
materials. Sometimes, the problem is these better-for-us (and better for
the planet) products dont perform as we wish. That is not an issue with
Natural Value Wax Paper and Wax Paper Bags. These unbleached wax
paper products are not only made from superior materials, they perform
better than the traditional brand. Pick them up online at Amazon or in
an organic grocer near you! You can visit Natural Value and see all their
products online at http://www.naturalvalue.com/
food
cookies
GLUTEN-FREE BAKING
FOR THE HOLIDAYS:
Cutout
Cookies
By Jeanne Sauvage
Cutout cookies are a must for the holiday season. The wonderful thing about this dough is
that it can be cut into any shape or size that a
particular holiday requires. I make the dough
year-round and use cookie cutters that suit
the occasion. The cookies are fun to decorate.
When my daughter was a toddler, we painted
the icing on the cookies instead of piping
it. Painting the cookies was so much easier.
Now that she is older, it is a wonderful way for
both of us to get creative when decorating the
cookies. Each cookie can be a masterpiece.
SERVINGS: 30 cookies
ingredients
2 cups / 280 g Jeannes Gluten-Free
All-Purpose Flour (see page 54 for recipe)
1 tsp baking powder
tsp salt
cup / 115 g unsalted butter,
at room temperature
1 cup / 200 g granulated sugar
1 extra-large egg, at room temperature
1 tsp pure vanilla extract
tsp grated lemon or orange zest
(optional)
Tapioca flour for dusting
Colored sugar for decorating (optional)
ICING INGREDIENTS
2 cups / 225 g confectioners sugar, sifted
1 tsp pure vanilla extract
4 to 6 Tbsp heavy cream, or more if needed
Food coloring in various colors (optional)
58
directions
1. In a medium bowl, mix together the
flour, baking powder, and salt.
2. In a large bowl, using a hand mixer on
medium-high speed, beat the butter until
light and fluffy, about 2 minutes. Add the
granulated sugar and beat for 1 minute.
Add the egg and beat for 1 minute. Add
the vanilla and beat to combine. Add
the lemon zest (if using). Add the flour
mixture and beat until combined.
3. Divide the dough in half, shape each
half into a disk, and wrap tightly in
plastic wrap.
4. Refrigerate until firm, about 30 minutes, or for up to 3 days.
5. Preheat the oven to 375F/190C/
gas mark 5. Line two cookie sheets with
parchment paper.
6. Remove one dough disk from the refrigerator. If the dough is rock hard, let it
warm up a bit. Place the dough between
two pieces of waxed paper and roll to 1/8
in/3 mm thick.
7. Using cookie cutters dipped in tapioca
flour, cut out as many shapes as possible.
Using a spatula, place the cutouts on the
prepared sheets, spacing them at least
1 in/2.5 cm apart. Roll out the dough
scraps and repeat the process until all
the dough is used or the cookie sheets
are full. The dough is best cut when it is
firm, so you may have to return it to the
refrigerator before cutting more shapes.
8. Sprinkle the shapes with colored
sugar (if desired or leave them plain and
decorate with icing after baking). Bake
until the edges of the cookies are lightly
browned, 8 to 10 minutes. Let cool on the
cookie sheets for about 2 minutes, then
remove to wire racks to cool completely.
Let the sheets cool completely and repeat
with the remaining dough.
9. While the cookies are cooling, make
the icing. Place the confectioners sugar
in a large bowl. Add the vanilla and 4
Tbsp of the cream. Whisk until all the
ingredients are combined and smooth.
If desired, add more cream to make the
icing thinner. If you want to color the
icing, divide it among small bowls and
tint each bowl of icing with a different
food coloring. Using a small paintbrush
per color, decorate the cookies. Place the
decorated cookies on the wire racks to let
the icing set.
Store the cookies in an airtight container,
between layers of waxed paper, at room
temperature for up to 5 days or in the
refrigerator for up to 2 weeks.
59
food
tips
Essential Tips for Your

Gluten-Free Thanksgiving
Whether its our first or 31st

Thanksgiving living gluten-free,
there is always something more
to learn. With these useful tips
and ideas, this years feast will be
simply delicious!
1. Plan ahead.
A little prep goes a long way when it comes
to making the holiday meal come together
effortlessly. Try incorporating a prep task
into your normal dinner routine to keep
kitchen cleanup to a minimum. For example,
while the oven is hot baking bread, wrap a
few sweet potatoes in foil and bake them
at the same time. You can do this up to 1
week ahead and youll have the main ingredient already cooked when its time to make
dishes like sweet potato casserole. You
can also boil eggs up to 3 days in advance
for devlied eggs if theyre on your menu.
Prebake cornbread or other breads for
stuffing, or purchase gluten-free breads
in advance to have on hand.
2. Lets talk turkey.

If you buy a fresh turkey, purchase it no
more than two days prior to cooking for
optimal freshness. If you buy a frozen turkey, be sure to leave enough time to thaw
the turkey properly. The USDA Food Safety
and Inspection Service recommends using
one of two methods: Refrigerator Thawing:
Place wrapped frozen turkey in a pan to
catch any leaks, then place in the refrigerator. Allow 24 hours for each 4-5 pounds
of turkey you need to thaw. For example,
a 20-pound bird requires approximately 4
days to thaw in the fridge.
If you have a 20-pound turkey in your
60
cooking time to thicken and cook out the

flour taste. A starch like cornstarch will yield
a less opaque sauce-like gravy and requires
less cooking time to release its thickening
qualities. Various starches have different
properties, so be sure to test in advance if
youre using a new starch or flour.
4. Stuffing (or Pan Dressing).

For some, this is the star of the show. It
can be difficult, though, on a gluten-free
diet since the dish is mainly bread. For
cornbread dressing, simply substitute gluten-free cornbread in your favorite recipe.
For dressing or stuffing without cornbread,
substitute an equal amount of gluten-free
bread, like Udis or Canyon Bakehouse
sandwich slices, cut into cubes for the
bread in your favorite recipe.
5. Side Dishes.
freezer, you may need to resort to the

other method recommended. Cold Water
Thawing: Fill your clean kitchen sink with
cold water. Submerge the wrapped turkey.
Drain and refill sink every 30 minutes. For a
20-pound turkey, this will take 8-10 hours.
Adjust time up or down, depending on the
size of your bird.
3. Gluten-Free Gravy.
Gluten-free gravy is no more difficult to
make than the gluten-laden version. Use
your familys tried and true gravy recipe
and substitute gluten-free flour or starch
where traditional flour is used. When selecting gluten-free flour for your gravy, keep
in mind flour like brown rice flour yields
opaque gravy and requires a few minutes
If youre fresh out of ideas or simply want

to try something different (and healthy!)
this year, consider serving a heaping
bowl of roasted vegetables as a side dish.
Simply roasting veggies may seem like too
little work to some of us for such a special
holiday, but the truth is, for vegetables like
sweet potatoes, broccoli, parsnips and even
whole fresh green beans, roasting brings
out a wonderful flavor and sweetness
we cannot achieve any other way. Its so
simple to do! Cut veggies into uniform size
pieces, drizzle in a little olive oil (about 1
teaspoon per 2 cups veggies), sprinkle with
coarse salt and toss in your herb of choice
(I love rosemary on roasted veggies!). Place
veggies in an even layer on a baking pan
and roast at 400F until tender and caramel
colored on the outside.
Now, take these tips, add them to your
own handy shortcuts and holiday knowhow and youre off to a smashing start for
a gluten-free Thanksgiving everyone will
enjoy!
food
snacks
Quick and Easy No Cook
Appetizers
and Snacks
During the holidays, it seems you

can never have too many snacks on
hand for friends, family and those
sometimes unexpected (but still
welcome) guests that pop in to wish
you a happy holiday. This year, turn
down the stress and turn up the fun
with these quick to fix apps that will
keep your guests satisfied and keep
you out of the kitchen.
the cheese plate

Include a variety of flavors
and textures, arrange the
cheeses on a pretty wooden
board (even a cutting board
will do!) and serve with an
assortment of fresh fruit,
like grapes, and gluten-free
crackers or toasted gluten-free bread.
Try a trio of firm Manchego cheese, a soft creamy
Camembert and a Cranberry
studded Stilton.
olives
& feta
These days, most markets have an olive bar,
and that is a terrific spot
to find your next party
fare! Try a selection of
olives or marinated olive
salads and add cubed
feta for a flavorful appetizer that is excellent
served with a loaf of
crusty gluten-free French
bread.
not your
average
chips & dip
These days, most markets have an olive bar,
and that is a terrific spot
to find your next party
fare! Try a selection of
olives or marinated olive
salads and add cubed
feta for a flavorful appetizer that is excellent
served with a loaf of
crusty gluten-free French
bread.
hummus
filled
endive
petals
These days, most markets
have an olive bar, and that
is a terrific spot to find
your next party fare! Try a
selection of olives or marinated olive salads and add
cubed feta for a flavorful
appetizer that is excellent
served with a loaf of crusty
gluten-free French bread.
say cheers!
Keep a bottle or two of
sparkling wine, Prosecco or
champagne in the fridge,
along with bottles of flat
and sparkling water.
Keeping these foods and
beverages on hand will
mean youre never caught
off guard during this celebratory season, and youll
be able to enjoy spending
more time with family and
friends instead of in the
kitchen!
61
beautiful you
FALL IN LOVE
WITH THIS
SEASONS
makeup
trends
BY KAVITA KAUL,
BEAUTY WRITER & MAKEUP ARTIST
Straight from
the Fall/Winter
2014 runway,
Kavita Kaul
brings the chicest
looks of the season
right to your
makeup kit!
62
JUST LIKE THAT! SUMMER WHIZZED

PAST AND HERE WE ARE IN FALL, AND
UNDENIABLY WINTER-BOUND. WHILST
some may lament those long-gone beachbound days, I for one absolutely adore
blustery fall days; fiery leaves, the warmth
of crackling fires, and the richer, deeper
hues of the season inspire curled-up
coziness and softer, sensual textures that
extend beyond the knitted sweaters youve
taken out of storage.
This seasons makeup trends on Runways
around the world during Fashion Week
Fall/Winter 2014, saw dewy skin swapped
for a more grown-up, velvety finish; glossy
lips for intensely rich, matte mouths, and
those bright poppy summer nails, gave
way to darker, moodier shades.
With that in mind, Im going to take you
through a few key looks that can easily
translate from the Catwalk to your makeup
bag for sensational, seasonal trends that
youll fall in love with.
Firstly we all know that central heating
combined with these colder, drier months
can wreak havoc on the skin, so the most
important step is to hydrate, moisturize,
Charlotte Tilbury Magic cream
beautiful you
Untold Color
Collection
Quad Brown
hydratethen moisturize some more! Dry,

dull, flakey skin is not in this season!
Makeup Legend Charlotte Tilbury has an
incredibly nourishing Treat & Transform
Moisturizer that will see you through
the season with beautifully supple skin.
Comforting, soothing and hard-working,
its packed with Peptides to battle the
signs of aging, Hyaluronic Acid to seal in
moisture, Antioxidants, Vitamins A, C and E
to revitalize the complexion, and combined
with Charlottes famous 5-minute collagen
boosting facial massage (the pamphlet
enclosed with the product will walk you
through), this pot is basically a push-up
bra in a jar to use her own words. Once
applied, your prepped and primed for
whichever look youre going for.
As seen for Givenchy and Balenciaga, the
makeup theme there was minimalist and
ultra clean. Skin made a more matte appearance and there was no one standout
feature, but only beautifully subtle beige
on beige tones that were pure sophistication. If you want to re-create this look,
NARS has you covered with their fabulous
Pressed Powders. A Makeup Artists
must-have, these are a staple in my kit!
They come in a myriad of shades and are
brilliant for blotting out any shine without
overloading the skin; they are potent however, so use sparingly as you want to look
polished not powdery! If youre addicted to
contouring, you could use a shade deeper
than your natural skintone to add a little
depth underneath your cheekbones, but
be sure to blend like crazy to avoid patches. This product is endlessly versatile
and you can even play with lighter and
darker shades for a perfectly matte, nude
eyeshadow thats super chic.
Oscar de la Renta and Thakoon showcased rich espresso shadows on the eyes
that are wonderfully easy to wear and
appropriate for all skin tones. Elizabeth
Arden can help you achieve the look in
a cinch with the Chic Browns Eyeshadow Quad from their new limited edition
Untold collection. I was running to an
event the other day and needed to do a seriously fast day-to-evening turnaround, so
I quickly smudged the chocolate brown all
over my eyelids and underneath my lower
lashes at the corners, and I was ready to
roll in under 5 minutes! For a different
take, leave your eyelids totally clean and
only lightly trace color
along the outside
corner of the top lashline and more heavily
underneath the lower
eyelashes. The brown
in the Chic Browns
quad is warm enough
to suit everyone and
the compact is the
perfect day-to-evening transformer for
women on the go. Pop
a touch of the pale
gold highlighter on
the inside corners of
your eyes at the tear
duct, finish off with
one of my favorite
mascaras by Tarte,
Lights, Camera,
Lashes and
hey presto!
63
beautiful you
Sapphire is a
deliciously deep
blue that lets others
know you have your
finger on the pulse
of fall trends.
Create the look of sheer

elegance with hazy grey
eye shadow washed across
eyelids and assertively
filled in eyebrows.
Of course the red-blooded Roberto

Cavalli brought us into the bedroom this
season with gorgeous, smudgy morning-after eyes that alluded to late nights
and long stories. For this sultry look,
I think grey is a softer more wearable
alternative to black and a nice change
from brown and Elizabeth Ardens
Beautiful Color eyeliner pencil in Slate
is perfect! I was seriously impressed
when I absent-mindedly scribbled one
on the back of my hand and produced
a precise line of deep, true color in one
effortless stroke that stayed put! If
you wanted to combine this trend with
the blues of Giles Deacon as seen in
London, Sapphire is a deliciously deep
blue that lets others know you have your
finger on the pulse; and for those with
green/hazel eyes, dare to try Blackberry to really compliment your eye color.
Lightly draw the pencil all over your
eyelid and smudge with your finger for
an even finish (repeat for more impact);
then go in again with Slate for added
definition and trace along your upper
Elizabeth Ardens
Beautiful Color
64
and lower lash-lines for a an easy smoky

finish; these pencils are another great
day-to-evening tool to keep in your bag
for after office- hours.
For the Fade to Grey Womenswear
Collection by Giorgio Armani, Makeup
Artist Linda Cantello created the look of
sheer elegance with hazy grey eye shadow washed across eyelids, assertively
filled in eyebrows and just a hint of tint
on the lips. This look is great if you want
an alternative to an eye or lip focus, but
still want to create impact. Elizabeth
Arden Natural Brow Pencil is a precise,
slim-line product thats hard to go wrong
with. For all you Blondes with a cool
undertone out there, I know it can be a
struggle finding a pencil that isnt reddish, and the Honey Blonde is a great
shade that just might put an end to the
search. Use short sketch-like strokes to
fill in any natural gaps, and be sure to
regularly use the wand at the other end
to brush through and make sure your
eyebrow shape is on the right track. A
favorite little trick of mine is just a spritz
of non-aerosol Aveda Brilliant hairspray
on a disposable mascara wand to set the
brows and avoid gloopy eyebrow gels.
Lastly, Bottega Veneta showcased
deeper colors of the season with a
seductive burgundy lip. When Im doing
a strong lip on myself, or a model,
preparation is key. Buff off any dry skin,
slather with lip balm and let it sit whilst
you do everything else. When it comes

to crunch time, blot off all excess lip
balm to ensure your color doesnt slip
and slide, make sure your lip pencil is
warmed up by scribbling it a little on the
back of your hand, then go straight in
and fill in your lips for intense color and
serious staying-power. NARS* famous
Velvet Matte Lip Pencil in Damned is
amazing for creating a dramatic deep
magenta pout; pair this with a neutral,
well groomed makeup on the rest of
your face for a fashion-forward fall look.
Another little tip is, you can use the pale
gold from the Elizabeth Arden Untold
compact, previously mentioned, to highlight your cupids-bow and add a little
extra sex-appeal. Then the only thing
left for you to do is to wrap up warm and
head out knowing youre bang-on trend
for fall and winter.
And now Dear Readers, Im excited to
let you know that the next issue of Food
Solutions Magazine is going to be all
about you! We want you to write in with
any makeup troubles and questions,
skincare queries, etc. for me to troubleshoot. Im here for you, so get those
questions in and Ill get back to you!
*Many NARS products do not contain ingredients
derived from barley, oats, rye, spelt or wheat, which
are commonly known sources of gluten. However, due to the wide range of raw materials and
equipment used during the manufacturing of the
products, NARS cannot confirm that the products
are free from any traces of gluten.
connect
Join The Discussion!
Get gluten-free, allergen-free news. Ask questions. Share recipes.
like us at facebook.com/GlutenFreeResourceDirectory
3 follow us at twitter.com/TheGFRD
pin us at pinterest.com/TheGFRD
Gluten-Free
we can help
FSM Reader Q& A
YOUR FOOD
SOLUTIONS
WITH THE HOLIDAYS UPON US, THERE IS NO SHORTAGE OF
QUESTIONS ABOUT INGREDIENTS, TECHNIQUES AND PRODUCTS. HERE ARE A FEW OF OUR FAVORITES WITH ANSWERS
TO HELP KEEP YOUR HOLIDAYS MERRY AND BRIGHT!
Is mascarpone the
same as cream cheese?
Mascarpone is not the same as cream cheese. This Italian

export is a soft, silky texture cheese made by when acid is
added to cream, causing it to coagulate or curdle. You may be
familiar with mascarpone as a main ingredient in the famous
Italian dessert, Tiramisu. Its smooth texture and rich flavor are
the result of a very high fat content, between 60 and 75%.
Cream cheese, on the other hand, is made from a mixture of
milk and cream and must be a minimum of 33% milk fat, with
no more than 55% moisture content.
While not the same product, many times cooks substitute
cream cheese for mascarpone due to cream cheeses lower
price tag. Both products are gluten-free.
I have heard how you measure

your flour for baking makes a
difference. Is that true? How
should I be measuring?
It is true that how we measure our flour for baking makes a

significant difference in the final outcome of our dish, especially when it comes to high flour content foods like breads,
cakes and other baked goods.
Properly measured flour each time ensures consistency in
our baking, as well.
To properly measure your gluten-free flours most accurately, use a digital kitchen scale. If you still prefer the old
fashioned way using measuring cups, spoon flour into the
measuring cup, then level the flour with the back of a butter
knife. Do not pack flour into the cup, and do not scoop the
cup into the flour container. Either of these will compact the
flour and result in too much flour in your recipe.
When I bake yeast breads and

baked goods that must rise, what
can I use to cover them during
the rising time that wont stick
to the dough?
When breads rise, keeping them covered is important so

that the tops do not dry out. The best covering for yeastleavened baked goods when they are rising is either an oiled
piece of plastic wrap or wax paper. Use a light neutral tasting
oil to brush onto the paper, or spray with cooking spray.
If you prefer to omit the oil, use a piece of plastic wrap
that you have crumpled into a ball, then stretched back
out. The crumpling will prevent the wrap from sticking
to your bread.
66
the complete
Gluten-Free
Resource
Easily find the best gluten-free

and allergen-free products.
Find a doctor
with the
Castle
Connolly
Top Doctor
search
gluten-free
bakery finder
Search our
database for the
best dedicated
Gluten-Free
bakeries.
Celiac Disease
and gluten-free
resources
Find the top Celiac disease
centers, related health
organizations and more!
new products
Gluten-free
just got a lot
easier!
recipes
Featured gluten-free
recipes, desserts, bread,
rolls, muffins and more!
Gluten-Free
c
new recipes
just one
click away
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Great Recipes
Gluten-Free
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GLUTEN FREE

THE SIMPLE BLOOD

Its holiday time and we have the

FSM Advisory Board Member,

Dr. Mark Hyman tells us about

For a flawless gluten-free

Our Monthly Contributors............................................................................ 6

Your Favorite Thanksgiving Recipes and More...................................... 32

Letters to the Editor..................................................................................... 8

An Interview with Cookbook Author, Jeanne Savage............................. 54

Is Your Wine Vegan?................................................................................. 23

Quick & Easy No Cook Appetizers........................................................... 61

5 Strategies for Winning the Battle of the Bulge.................................... 24

Beautiful You: Fall Trends........................................................................ 62

Seasonal Favorite: Cranberries................................................................ 26

Your Food Solutions................................................................................. 66

NOVEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

letter from the editor

From the Food Solutions family to yours, Happy Gluten-Free Thanksgiving!

Gigi Stewart, M.A.

Cynthia S. Rudert, M.D., F.A.C.P., Celiac

/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

chronic illness through a ground-

training program. He is also on the

Grolsch, Puma and Honda behind

breaking whole-systems medicine

Board of Advisors of Memhet Ozs

her, her work can also be found in

approach known as Functional

HealthCorps, which tackles the

publications such as Creem

Medicine. He is a family physician,

obesity epidemic by educating the

magazine, Filler magazine, Genlux,

an eight-time New York Times

student body in American high

Teen Vogue and Elle UK. Her love

bestselling author, and an

schools about nutrition, fitness and

of skincare and cosmetic products

internationally recognized leader in

mental resilience. He is a volunteer

also means Kavitas beauty writing

LEIGH REYNOLDS recognized a

his field. Through his private

for Partners in Health with whom

can be found in several internation-

need for high quality-gluten free

practice, education efforts, writing,

he worked immediately after the

al magazines. Believing in the

nutritional supplementation so she

research, advocacy and public

earthquake in Haiti and continues

transformative power of make-up

founded Gluten Free Therapeu-

policy work, he strives to improve

to help rebuild the health care

her goal is not to change a womans

tics. Leigh set out to make one of

access to Functional Medicine, and

system there. He was featured on

face, but to use it to empower wom-