Food Solutions Magazine Dec 2014

TABLE OF CONTENTS
SCIENCE
16
FSM Advisory Board Member, Leigh Reynolds explains

the genetics of celiac disease.
FOOD
Celebrate the holiday season

with amazing gluten- and
allergen-free recipes everyone will enjoy! Plus our
expert chefs top tips for
successful Paleo baking!
NUTRITION
10
Mark Hyman, MD, shares 15

(practical!) ideas for surviving
the holidays while feeling
and looking great!
64
BEAUTIFUL YOU
32
Makeup Artist and Beauty

Writer, Kavita Kaul, answers
your beauty questions and
shares her favorite glutenfree product picks to keep
you looking fabulous for the
holidays and beyond!
Editors Letter................................................................................................ 4
Are You Picking Around the Gluten?.................................................28
Contributors................................................................................................... 6
4 Strategies for Avoiding the Holiday Food Hangover..................30
Letters to the Editor.................................................................................... 8
Festive & Fabulous Holiday Recipes.................................................... 33
Celiac Disease is in Your Genes.............................................................. 10
20 Paleo Baking Tips from Our Expert Chef.....................................48
5 Fixes for a Faster Metabolism.............................................................12
Editors Top Holiday Gift Picks...............................................................50
4 Reasons You Shouldnt Cheat on Your Gluten-Free Diet........... 14
Pet-Proof Holiday Home Checklist.......................................................58
Check Up with Dr. Mark Hyman.............................................................16
Holiday Meal in a Biscuit for Fido........................................................ 60
Whats Healthier? Superfoods Challenge.........................................20
Homemade Treats for Your Frisky Feline...........................................62
Say Cheers! to Better Memory............................................................21
Question Time with Kavita......................................................................64
Holiday Spices that Heal.......................................................................... 23
Your Food Solutions: Equivalent Measures & More for
Healthy Leftover Ideas for Holiday Turkey & Ham..........................26
Holiday Baking............................................................................................70
DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /
03
GLUTEN FREE
Two broad topics drive nearly every

conversation I hear this time of year: the
impending Christmas holiday and how to
keep the holidays as healthy as possible. It
seems we decide on which indulgent treat
to make in one breath, then try to figure
out how to stay on track with our diet in
the other. For those on a special diet, both
can pose a challenge.
Finding the recipes that really work to
recreate your family favorites and sticking
to your gluten-free, allergen-free diet can
throw up some serious road blocks.
Here at FSM, we understand that food is to
be enjoyed every day of the year, but
especially during the holidays. We also
know some treats simply must make it on
the table. My family is no different! Im
sharing one of my familys favorite
Christmas morning splurges, Cinnamon
Pull-Apart Bread with Caramel Glaze, with
you on page 45. This is a new, more
indulgent version of my original recipe,
revamped for a recent holiday TV special.
There are so many more holiday recipes
youll want to try in this issue, too! Along
with traditional Christmas dishes, youll
enjoy Chef Lisi Parsons scrumptious paleo
creations, like her Paleo Peppermint
Brownies on page 46.
your memory! Click over to page 21 for more

on the positive effects of wine consumption
on the brain.
Speaking of raising a glass, I hope you will
celebrate with me as I launch my book, The
Gluten-Free Solution: Your Ultimate Guide to
Positive Gluten-Free Living! I poured
everything I have into this information-filled,
essential resource for living your best
gluten-free life, and I cannot wait to share it
with you! You can learn more about it here.
I will also be toasting all of you as this year
comes to a close. Along with the entire FSM
team, I thank you for your support and wish
you a Merry Christmas and happy holiday
season!
See you in
the New Year!
Gigi Stewart, M.A.
Editor in Chief
And when it comes to keeping healthy

eating on track this holiday season, were
serving up plenty of tips, strategies and
advice in that department, too! Get Dr.
Mark Hymans 15 tips for a healthy holiday
beginning on page 16, and check out
part two of Sherry Strongs series on
page 30. This month, Sherry tells us
how to avoid that holiday hangover (and shes not just talking
about alcohol).
Of course, if you do decide to
raise your glass to toast this
festive season (in moderation,
of course), youll be glad to
know you may be boosting
04
/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE
FOOD
SOLUTIONS
EDITOR-IN-CHIEF
Gigi Stewart
gigi@foodsolutionsmag.com
CREATIVE SERVICES
Kreative Direktions
CONTRIBUTING WRITERS
Mark Hyman, MD
Chef Lisi Parsons
Kavita Kaul
Cynthia Rudert, MD, FACP
Sherry Strong
Jennifer Fugo
COPY EDITOR
Jodi Palmer
PUBLISHER & CEO
Scott R. Yablon
syablon@foodsolutionsmag.com
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ADVISORY BOARD
Cynthia S. Rudert, M.D., F.A.C.P.,
CD & Gluten Intolerance Specialist
Marci Page Sloane, MS, RD, LDN, CDE,
Registered & Licensed Dietician /
Nutritionist & Certified Diabetes Educator
Leigh Reynolds, GF Therapeutics /
Celevites President
CONTRIBUTORS
chronic illness through a
Medicine training program. He is
her, her work can also be found in
groundbreaking whole-systems
also on the Board of Advisors of
publications such as Creem
medicine approach known as
Memhet Ozs HealthCorps, which
magazine, Filler magazine, Genlux,
Functional Medicine. He is a family
tackles the obesity epidemic by
Teen Vogue and Elle UK. Her love
physician, an eight-time New York
educating the student body in
of skincare and cosmetic products
Times bestselling author, and an
American high schools about
also means Kavitas beauty writing
internationally recognized leader in
nutrition, fitness and mental
can be found in several interna-
LEIGH REYNOLDS recognized a
his field. Through his private
resilience. He is a volunteer for
tional magazines. Believing in the
need for high quality-gluten free
practice, education efforts, writing,
Partners in Health with whom he
transformative power of make-up
nutritional supplementation so she
research, advocacy and public
worked immediately after the
her goal is not to change a
founded Gluten Free Therapeu-
policy work, he strives to improve
earthquake in Haiti and continues
womans face, but to use it to
tics. Leigh set out to make one of
access to Functional Medicine, and
to help rebuild the health care
empower women into owning own
the most beneficial gluten-free
to widen the understanding and
system there. He was featured on
unique beauty. See more of
supplement lines available. With
practice of it, empowering others
60 Minutes for his work there.
Kavitas work here.
high quality pharmaceutical grade
to 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.
Pauling Award for Leadership
Originally from London, KAVITA
CYNTHIA S. RUDERT, M.D.,
in Functional Medicine. He is
KAUL brought her vibrant style
F.A.C.P., is a Board Certified
currently medical editor at the
and bright personality to New York
Gastroenterologist in Atlanta,
Huffington Post and on the
in May 2011; since then she has
Georgia, whose practice is
Medical Advisory Board at The
quickly become a firm fixture and
primarily devoted to the screening
Doctor Oz Show. He is on the
familiar face within the fashion,
and following of patients with
MARK HYMAN, MD has dedicated
Board of Directors of The Center
print and commercial industries.
celiac disease. With one of the
his career to identifying and
for Mind-Body Medicine, and a
With clients such as Nike, Toyota,
largest practices in the United
addressing the root causes of
faculty member of its Food As
Grolsch, Puma and Honda behind
States that manages adults and
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
06
CONTRIBUTORS
teenagers with celiac, she has
celiac disease. She also lectures on
Assistant Professor of Medicine
coordinator of American Diabetes
evaluated over 1000 patients with
inflammatory bowel disease,
with Emory University. Learn more
Association (ADA) programs, an
celiac disease and gluten
irritable bowel syndrome,
about Dr. Rudert and her practice
ADA Valor Award recipient and
sensitivity.
pancreatic exocrine insufficiency
at 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
evaluation enabling her to treat
the 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
MARCI PAGE SLOANE, MS, RD,
of treatment tailored to each
Gluten Intolerance Group (GIG),
LDN, CDE is a Registered and
patients unique set of needs.
and founder and president of the
Licensed Dietitian/Nutritionist and
Rather than just treating the
Atlanta Womens Medical Alliance,
Certified Diabetes Educator in
symptoms of the disease, Dr.
the largest alliance of female
south Florida. She grew up in New
Chef LISI PARSONS, two-time
Rudert believes the best results
physicians in the United States.
York City where she graduated
author of gluten-free & Paleo
from Columbia University with a
Cookbooks, a recipe developer for
are achieved by getting to the

core cause of the problem and
In demand as an expert in celiac
double Masters degree in
fitness professionals, and a
treating the disease accordingly.
disease, she was the Keynote
Nutrition and Physiology.
diagnosed celiac. She also suffers
Dr. Rudert sees patients from all
Speaker for multiple programs
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
injury with the help of whole
gastrointestinal disorders.
Beth Israel Deaconess Medical
2, The Diet Game: Playing for Life!,
foods. Lisi has worked as a
Center/Harvard, and national GIG
The Divorced Womans Diet and is
personal trainer and meal planner
Committed to educating the public,
meetings. Dr. Rudert was the
contributor to Chicken Soup for
for fire and police departments.
patients and physicians about this
advising physician for the popular
the Soul Healthy Living Series
She is also a frequent contributor
commonly missed disorder, Dr.
television series House which
Diabetes. Sloane is a nutrition and
to fitness magazines and fitness
Rudert lectures throughout the
featured a segment concerning
disease counselor, speaks
web pages.
United States and Canada on
celiac. Dr. Rudert is a former
frequently in the community, is
www.wortheverychew.com
from Hashimotos disease and
07
DECEMBER / LETTERS TO EDITOR
Thank you so much for the recipes in

your November issue!! I made my
entire Thanksgiving meal from the
traditional menu you shared and
everyone (even the non-gluten free
people) loved it! ~ Rochelle
I never knew making grain-free

foods could be so simple. Thank you
for including Chef Lisi Parsons
recipes each month! I have started
clicking first to those so that I can
plan all the goodies Im going to
make. Its fun to make a healthy
paleo treat then sit back and enjoy it
while I read the entire issue of FSM
cover to cover! ~ Denise
08
My family LOVED the Thanksgiving

spread my daughter and I made for
our family of 15! It was a true
gluten-free feast and we barely had
any leftovers. I added several
recipes to my normal dinner menu
recipe box to have handy. Those are
just too good to save only for the
holidays! ~ Darla
I am taking the article about celiac

disease and yeast allergy with me to
my doctor later this month. I think
that is what is going on with my
body. Thank you so much for
sharing this information! ~ Anne
I made my own almond milk from

the recipe on page 47 of the
November issue and it was unbelievable how much better it tastes
than store-bought almond milk! I
love using this in my protein shakes
for an extra boost of nutrients
after a workout. Thank you for this
recipe. ~ Jackson
SCIENCE
The Genetics
Celiac Disease
BEHIND
The facts about

genetic testing for
Celiac disease
Why do a genetic test for celiac disease?

As we know, celiac disease is genetic, so
many doctors advise genetic testing.
Genetic testing can be used to rule out
celiac disease when a patient is already
on a gluten-free diet or test results are
inconclusive. Once one family member is
diagnosed with celiac disease doctors
often encourage first degree relatives to
get antibody testing (every 3 years or
immediately if symptoms develop).
Genetic testing can be done by blood
test, saliva test or cheek swab. Genetic
testing is not a diagnosis of celiac
disease nor does it mean you will ever
develop celiac disease. To diagnose celiac
disease there is a separate set of testing
methods. Keep in mind that positive
antibody or genetic test results only
suggest the presence of celiac
diseasethe test results cannot confirm
it. If these screening tests come back
positive, the next step in diagnosing
celiac disease is to get a biopsy of the
small intestine.
10
DEMYSTIFIED
BY LEIGH REYNOLDS
The Genetics of Celiac Disease
The majority of people diagnosed with

celiac disease share common genes.
Genes are inherited, one copy comes
from your mother and one from your
father. Among all of the possible HLA
genes, greater than 90% of patients have
at least one copy of a gene called HLA
DR3-DQ2.5, sometimes those with celiac
disease have 2 copies of this gene. Other
common HLA genes in celiac patients
include DR4-DQ8. Harboring these
genetic variants is not enough to develop
celiac disease; these genes are common
in the general population. Patients with 1
or 2 copies of DR3-DQ2.5 have a greater
risk of developing the disease than those
with 1 or 2 copies of DR4-DQ8.
Genetic testing
can be used to rule
out celiac disease
SCIENCE
Why are HLA genes important?
An
additional
risk factor for
developing
celiac disease
was living
in Sweden.
HLA stands for Human Leukocyte

Antigen and produces the protein that
holds small pieces of foreign material
(viruses, bacteria) on the surface of a
cell so that it can be recognized by white
blood cells. When such foreign material
is recognized by while blood cells, the
immune system can then attack the
foreign invaders in order to protect the
body. In the case of celiac disease, the
HLA molecule probably presents
fragments of gluten in an imprecise
way, so that it too is recognized as a
foreign invader and attacked for
destruction. Your own tissues are
innocent bystanders that also get
attacked while the body tries to rid the
system of gluten. Certain HLA variants
are probably more likely to form an
imprecise interaction with white blood
cells and allow this incorrect interpretation to occur.
What is new in the field of

celiac genetics?
In a recent study published in the New

England Journal of Medicine, Edwin Liu
and co-authors examined a group of
children with the genes listed above to
determine their risk of developing celiac
disease. Among 6403 children followed
in the U.S and Europe, 12% developed
celiac autoimmunity, defined as an
elevated anti-tissue transglutaminase
antibody on 2 consecutive doctors visits.
The risks for developing celiac autoimmunity and biopsy positive celiac
disease by the age of 5 were 11% and 3%
among those with a single copy of
DR3-DQ2.5, and 26% and 18% among
those with 2 copies of DR3-DQ2.5.
Relative to those with 1 or 2 copies of
DR4-DQ8, children with one copy of
DR3-DQ2.5 were 2 times more likely to
develop celiac disease, and those with 2
copies of DR3-DQ2.5 copies were 6
times more likely.
An additional risk factor for developing

celiac disease was living in Sweden.
Relative to children in the U.S., those
with susceptible genotypes in Sweden
were almost twice as likely to develop
celiac disease. The reasons for a higher
risk in Sweden are not evident, but
environmental factors are likely at play.
What does this mean to me?
Since most patients carry 1 or both of

the HLA alleles described above,
understanding your genetic susceptibility may help you rule out the condition if
you and your doctor are unsure of your
diagnosis when testing for celiac
disease. The most important use of the
findings from this study may be
increased screening of 1st and 2nd
degree relatives of those with celiac
disease at a young age, to enable early
detection and treatment.
ABOUT
THE
AUTHOR
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.
11
SCIENCE
Add lean protein to every meal and snack!
Protein is essential to a healthy metabolism and

maintaining muscle mass. Choose lean proteins like
turkey, chicken, fish, pork loin and eggs. Dairy
products are also rich in protein. For plant-based
proteins, choose beans and legumes, soy and
protein-rich veggies like potatoes, spinach, broccoli,
Brussels sprouts. Remember to keep your diet
balanced by combining proteins with healthy fats
and complex carbohydrate foods.
Pump it up in the gym!
Whether in the gym or at

home, incorporating
strength training exercises is
a great trick to boost
metabolism. From weight
lifting to yoga, there are a
wide range of strength
training exercises you can do
to keep lean muscle mass
fired up to burn more
calories throughout the day.
Aim for two or three days of
strength training each week.
Eat the breakfast of champions.
Kick off the day with a protein-packed

breakfast eggs! Eggs are considered natures
most bioavailable form of protein and are
loaded with other nutrients like vitamin A and
B-complex vitamins. Remember, most of an
eggs nutrients are in the yolk, so it is
important to eat both the yolk and the
white (the protein component) for
optimal nutrition.
Move more! Staying active
overall is a vital part of

keeping your metabolism
healthy. Whether you take an
aerobics class, walk on your
treadmill at home or simply
take the stairs instead of the
elevator, every step you take
is one in the direction of a
healthier you! Remember to
check with your health care
provider before altering your
diet or exercise regimen.
12
This time of year we

think about keeping
those extra pounds at
bay, and while it may
seem nearly impossible
to do that, there are
some strategies that
really work for revving
up our metabolism to
help maintain a
healthy weight.
Incorporate these
simple, fast fixes
to boost your
metabolism this
holiday season!
Count your calories, to make

sure youre eating enough.
One of the first approaches dieters

take is slashing calories, and while
eating fewer calories can help you
lose weight, if you eat too few
calories each day, your metabolism
will slow down and your body will
hold onto extra pounds. Most
healthy adult females need a
minimum of 1200 calories each day
to function normally. Men and very
active individuals require more.
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SCIENCE
With tempting holiday goodies at every turn, it is

challenging for some individuals with celiac disease to resist their favorite treats. After all, it is the
holidays and those are your favorite foods. And,
just one cookie wont really hurt anything, will it?
Yes! It will. In fact, that one cookie (or any other
gluten-filled food you are tempted to cheat and
eat) can literally put you at risk for disease, prevent
necessary gut healing and rob your health overall.
If youre tempted to cheat, read this first for the
facts about why celiac patients should never cheat
on their gluten-free diet.
04
01
03
You put yourself at risk

of developing another
autoimmune disease.
Individuals with an autoimmune disease like celiac disease

are more likely to develop
additional autoimmune
diseases, especially when
nutrition and overall health are
compromised as a result of
cheating on your gluten-free
diet. When you have an
autoimmune condition like
celiac disease, your body
requires constant nutritional
support (like sticking to your
100% gluten-free diet) in order
to heal and to remain healthy.
Cheating by eating gluten, even
on occasion, sets back the
healing process and compromises your health.
14
Your risk of lymphoma

increases dramatically.
02
You prevent your body

from using the nutrients
in the foods you eat.
Continued damage to villi of the

small intestine means continued malabsorption of nutrients
from the foods you eat. Even if
you maintain an overall healthy
diet full of nutrient-rich foods,
your health will suffer because
many of those nutrients cannot
make their way across your
damaged gut lining and into the
blood stream to support body
functions.
Research published in the

Annals of Internal Medicine in
August 2013 reveal that
individuals with celiac disease
who suffer from continued
villous atrophy (continued
damage to the villi lining the
small intestine) are at a far
greater risk of developing
lymphoma (blood cell tumors)
than those who experience
healing of the mucosal lining of
the gut as a result of adhering
to a strict 100% gluten-free
diet. (Adhering to a gluten-free
diet and allowing gut healing to
occur brings lymphoma risks
for celiac patients down to a
near-normal level.)
You send the message to

everyone around you
who sees you cheat that
celiac disease isnt such a
big deal and you dont
really need a gluten-free
diet. If you have celiac disease,
chances are at some point
along the way, you have
experienced at least a degree
of negativity from someone
who did not understand the
severity of the disease, or who
could not believe something as
innocent-looking as a piece of
bread could make someone
sick. This is especially true for
individuals who have no
obvious outward symptoms of
celiac disease. By eating gluten
foods, even on occasion or as a
special splurge, you are
reinforcing that message and
minimizing the importance of
your disease. For others to take
your celiac disease seriously,
you must do the same.
top
doctors
make a
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Find a doctor with the
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R E S O U R C E D I R E C TO RY
NUTRITION
Its
Holiday
time!
16
This is when we are all tempted (even me) to indulge and eat
too many things that taste good but make us feel bad. Then,
of course, we promise ourselves to go into food rehab right
after the holidays. But what if you could enjoy the
holidays, have amazing food and not be smothered in
mounds of sweets and cakes and heavy foods that give you
that momentary pleasure that you immediately regret.
Remember that commercial for antacids, I cant believe I ate
the whole thing? Holidays are a festive, joyful time to
celebrate with family and friends. And you can avoid turning
those social functions into sugary, processed food orgies
that do nothing good for your health or waistline and
ultimately, can contribute to diabesity.
CHECK UP WITH DR. MARK HYMAN
Especially during the holidays, youll

likely find yourself somewhere where
you have no control over what is served
a party, an event or a friends house.
But that doesnt mean you need to lose
control and devour whatever sugary
concoction your host has made.
These 15 strategies can become
incredibly helpful for your next dinner
party or other holiday social gathering:
Holidays are a
festive, joyful
time to celebrate
with family and
friends. And
you can avoid
turning those
social functions
into sugary,
processed food
orgies that do
nothing good
for your health
or waistline and
ultimately, can
contribute to
diabesity.
1. Make special requests. Tell your

host about any food sensitivities you
might have. Most will be more than
happy to accommodate your request.
01
4. Load up on real foods first.
Stick with whole fruits, vegetables,

non-gluten grains, healthy fats and
wild-caught fish or other animal protein.
These foods signal your brain to stop
eating and youre less likely to reach for
sugary processed foods and dessert.
5. Watch out for sugar pushers.
Every family has one of these. They give

you a guilt trip about not trying their
special pie, persuading you to Live a
little. If you must sample their creation,
having a few bites will usually appease
them. Just be careful that a few bites
dont become two pieces.
04
2. Dont skip meals on the big

party day. Instead, eat early and eat
often. Keep the fire of your metabolism

burning all day, rather than slowing it
down during periods of mini-starvation.
Always have breakfast, eat every 3 to 4
hours, and try to schedule meals at the
same time every day. Your metabolism
will work faster and more efficiently. You
will lose weight, have more energy and
feel better.
3. Eat before you go. I will often eat
before I go to an event. I am happier,

have more fun, and can enjoy talking and
interacting if I dont have to focus
on eating.
6. Make family and friends, not

food, your focus. The holidays are
about giving and celebrating with those

we love most. Food usually becomes the
center of attention during these social
situations. Remember to shift your focus
on what really matters rather than
making a beeline for the buffet.
7. Have a potluck get-together.
You can do this at your office. Have

coworkers share the responsibility of
making lunch for the group once a week
or every two weeks. Or create a holiday
dinner and request everyone brings one
dish. Coordinate those dishes ahead of
time so you know everyone brings
something different and that every dish
will be healthy.
17
CHECK UP WITH DR. MARK HYMAN
ABOUT
THE
AUTHOR
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
Functional Medicine, visit
drhyman.com
You can always have something before

you go in and after you leave if you are
still hungry. Over time you will find your
favorite version of the life pack, but
heres an example of what you could
include:
A small bag of raw almonds, walnuts
or pecans
A small bag of cut carrots or cucumbers
A small container of hummus
A can of wild salmon
A can of sardines
A container of chickpeas with olive oil,
lemon, salt, and pepper
A healthy whole-food protein bar
10. Be aware of food

sensitivities. Dairy and gluten are the
most common triggers of food allergies,

and they appear often during the
holidays. For patients who have trouble
losing weight, I often recommend a short
elimination, like the one in The Blood
Sugar Solution. Both dairy and gluten
are linked to insulin resistance and,
therefore, weight gain. This one move
may be the single most important thing
you can do to lose weight.
11. Just relax and eat. Eat things
8. Watch your alcohol.
Among its problems, alcohol depletes

mood-boosting B vitamins, is a brain
toxin and slows down brain metabolism.
It also makes you uninhibited around
food. If you drink at parties, stick with a
dry wine or tequila. Whatever you do,
avoid eggnog and other sugary alcoholic
drinks. Also remember to stay hydrated
during the event.
9. Bring an emergency pack. If you

are not sure what the food choices will
be, then be prepared. Having your
emergency life pack is a great backup.
18
that nourish you such as meat, fish or

chicken. Ask for extra vegetables or a
second salad. Or just do your best and
relax and have fun you can always get
back to your routine in the morning.
12. Dont skimp on sleep. Sleep
often takes a backseat during holiday

festivities, but getting sufficient
amounts becomes even more important
among what can sometimes become
stressful, frenzied days. Take a little
holiday in the two hours before bed.
Creating a sleep ritual, a special set of
little things you do before bed to help
ready your system physically and
psychologically for sleep, can guide your
body into a deep healing sleep.
13. Workout before you go.
Exercise is the only thing besides eating

breakfast that has been correlated with
long-term weight loss. You dont have to
exercise to exercise. Instead of going to
the gym, try going for a brisk walk, ice
skating, playing with your kids or going
for a hike.
14. Bring your supplements. Just
because you eat a big dinner doesnt

mean you should neglect crucial
nutrients you might not be getting in
your food. For almost everyone, I
recommend a multivitamin and mineral
supplement; calcium and magnesium
with vitamin D; and omega-3 fatty acids
(fish oil) as foundation nutrients.
15. Journal your experience. One
study published in Kaiser Permanente

Research found people who recorded
what they ate lost twice the amount of
weight as those who didnt journal.
Writing down everything including
what you eat, your exercise and any
emotional or psychological experiences
that might become relevant can help
you pinpoint what may have gotten you
off track.
That period between Thanksgiving and
New Years can also be a very stressful
time. We often soothe our stress with
endless desserts and other processed,
sugary foods that are everywhere during
the holiday season. Instead, try to focus
on strategies to calm the mind and
relieve stress like deep breathing
exercises, yoga, and meditation. During
the holidays, or any day, these are
terrific stress-busters!
Volkow ND1, Hitzemann R, Wang GJ, Fowler JS,

Burr G, Pascani K, Dewey SL, Wolf AP.,
Decreased brain metabolism in neurologically
intact healthy alcoholics. Am J Psychiatry. 1992
Aug;149(8):1016-22.
SUPERFOODS
BROCCOLI
31
2.6g
6g
2.4g
0.7mg
566 IU (11% DRI)
81 mg (135% DRI)
43 mg (4.3% DRI)
$0.63
KALE
CALORIES
PROTEIN
CARBOHYDRATES
FIBER
IRON
VITAMIN A
VITAMIN C
CALCIUM
AFFORDABILITY
Nutrient information courtesy of the USDA National

Nutrient Database. Pricing information reflects average
cost of fresh, in-season produce, in a 1-cup portion,
courtesy of the USDA Economic Research Service.
20
34
2.2g
6.7g
1.3g
1.1mg
10,301 IU (206%)
80 mg (134% DRI)
91 mg (9% DRI)
$0.60
Of course, you cant go wrong with either of these

naturally gluten-free superfoods, but if youre
dairy-free, you may want to go for a large kale salad
to ramp up your calcium intake. And kale cant be
beat on its vitamin A content! Both are such affordable, nutritious choices, the best advice is to include
both of these wonder foods as part of your overall
diet. When you can, reach for organic varieties and
shop sales when these green gems are in season.
B R A I N H E A LT H
With the holidays here, it seems

cocktail hour may be coming around
more often than the norm for many
of us. If you enjoy toasting the
holidays with a glass or two of wine,
theres more to the merry-making
than whats in that cup o cheer.
Research from the American Journal
of Alzheimers Disease and Other
Dementias reveals that individuals
who drink a modest amount of
alcohol daily (about 1 glass of wine),
score higher on memory tests about
life events and experiences relative
to non-drinkers.
Scientists at the University of Texas
Medical Branchs Sealy Center on
Aging examined MRI scans of both
modest imbibers and non-drinkers
to find those areas of the brain
involved in converting short-term
memories to long-term memories
were actually larger in those who
drink moderately.
The hippocampus, this noteworthy
area of the brain that is responsible
for converting memories for
long-term storage, is known to
shrink slightly with age, and more
significantly with age-related
diseases like Alzheimers. A shrinking hippocampus means a reduced
capacity for remembering.
While researchers are not 100%

certain about why a moderate
amount of alcohol consumption
has this preservative effect on the
hippocampus, they believe the
alcohol has a stimulating effect
on certain protective proteins
in the brain.
Of course, keep in mind, more is not
better when it comes to consuming
cocktails for memory. The positive
effects of alcohol of preserving the
hippocampus of the brain is only
noted in very light alcohol consumption. So, if youre clinking glasses
this holiday season, limit yourself to
one or two and alternate drinks
with sparkling water to stay
hydrated and to keep alcohol
consumption in check. Researchers
also found that consuming too much
alcohol has the opposite effect on
those protective brain proteins that
help preserve our memory.
Remember to always consume
alcohol responsibly.
21
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NUTRITION
5 Holiday Spices
01
CINNAMON STABILIZES
BLOOD SUGAR.
Cinnamon is effective in several areas

of health, but medical research
involving cinnamon for health focuses
primarily on this spices ability to
stabilize blood sugar.
Adding a bit of cinnamon to your
morning (gluten-free) oatmeal or
other warm cereal can help keep blood
glucose levels in check, helping us feel
full longer and keeping us from
overeating later in the day.
Current studies indicate adding up
to 1 teaspoon of ground cinnamon to
the diet each day can
be useful in type 2
diabetes as a
natural way to
control post-
meal blood
sugar spikes.
FOR YOUR HEALTH
Holiday dishes are filled with spices like cinnamon, sage and ginger.
But did you know these festive
flavorings have more to offer than
great taste? Spices like those associated with the most wonderful
time of year hold some wonderful
health benefits, too!
Research shows certain spices are
effective in warding off illnesses from cancer to Alzheimers
disease. In addition, adding these
healing spices to our favorite dishes allows us to reduce the amount
of salt, sugar and fat, yielding
even more healthy results.
ROSEMARY ENHANCES
MENTAL ACUITY.
Rosemary is prized for its ability to

enhance mental acuity and alertness.
In fact, one study found individuals
performed better on tests of memory
when rosemary oil mist was piped
into the room where they were
being tested.
R O S E M A RY
CINNAMON
Rosemary also holds antibacterial

properties. This is believed to be the
reason this spice was traditionally
used in meat and poultry marinades in
ancient times to help fight bacteria
and prevent meat from spoiling.
Modern research indicates rosemary
extracts added to ground beef prevent
formation of cancer-causing compounds that are produced when meats
are grilled, broiled or fried.
Cinnamon pairs well with other

spices like cloves, nutmeg, mace and
allspice, as well as foods like
chocolate, nuts, seeds and fruit.
Add cinnamon to your breakfast
cereal, muffin or cookie batter, use it
in a savory rub for meats (think of
Caribbean-inspired dishes), or
sprinkle some into your coffee or tea
for added flavor.
02
S AG E
Rosemary pairs well with flavors like

citrus, honey, garlic, onion, and even
spicy peppers. Add sprigs of rosemary
to vegetables while roasting in the
oven, or use larger rosemary stems to
skewer meats and/or vegetables for
grilling the foods will be infused
with wonderful rosemary flavor!
23
NUTRITION
03
5 Holiday
Spices
FOR YOUR
HEALTH
TURMERIC ALLEVIATES
ARTHRITIS PAIN.
Turmeric contains a compound called

curcumin, known to have potent
antioxidant and anti-inflammatory
properties. Research indicates turmeric helps alleviate pain associated with
arthritis and dental procedures, too.
Further research of turmeric delves
into using curcumin as an agent to
manage heart disease, diabetes and
even Alzheimers disease.
TURMERIC
In India turmeric is considered as

precious as gold for its healing
properties, where it is even made
into a paste and applied to wounds to
speed healing, or prescribed to be
steeped in water as a tea to relieve
cold symptoms and respiritory
infection. Speaking of gold, turmeric
adds a lovely warm golden hue to
foods to which it is added.
04
SAGE BOOSTS MEMORY.
Sage, a word associated with wisdom,

shows evidence of boosting memory
in research studies. In fact, preliminary studies indicate there is evidence
chemicals in sage may improve some
of the early symptoms of Alzheimers
disease by altering chemical activity in
the brain.
Sage tea has long been use a
soothing tonic for upset stomachs
and sore throats (leaves are steeped
in hot water, then the liquid is sipped
as a tea).
Sage pairs well with rosemary, thyme,
parsley, as well as nuts like walnuts
and pecans, squash and apples. During
the holidays, sage is an essential
ingredient for bread stuffings.
GINGER
Turmeric pairs well with garlic and

citrus, as well as coriander and cumin.
Since it is an ingredient in most curry
powders, the two can be used
together, as well.
Always seek the advice of your trusted
health care professional before
incorporating any product natural
or not into the diet, especially when you
have a pre-existing health condition.
24
05
S AG E
GINGER REDUCES
INFLAMMATION. Ginger is has
exceptional anti-inflammatory
properties, attributed to the compounds called gingerols it contains.
Research on ginger and its healing
properties extends to a possible pain
reliever for those with osteoarthritis.
While research conducted used ginger
extract injections or capsules, further
studies indicate the anti-inflammatory
properties of this healing root are also
found (in less concentrated form, of
course) in normal consumption in
foods or brewed into tea.
The gingerols in ginger hold promise
in the research community as
potential cancer-fighters, too.
Ginger works well in dishes with
cinnamon and similar spices, as well
as with citrus, chili peppers, onions
and garlic. Ginger also enhances Asian
and Middle Eastern cuisine.
Steep fresh ginger in boiling water to
make ginger tea, use fresh ginger in
marinades and salad dressings, and
add ground ginger to baked goods like
scones, cookies, muffins and cakes.
If you are taking blood thinners, speak to
your doctor before consuming ginger, as it
can interfere with certain blood thinning
medications.
INNOVATIVE EDUCATION + FOOD + HEALTHCARE
CeliacCentral.org
the go-to place for information on celiac disease and the gluten-free diet
Recipe of the Week

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b
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Restoring Health. Reclaiming Lives.
NUTRITION
Savory
Ham Muffins
26
NUTRITION
Green Eggs and Ham Dinner Omelet
Pasta Salad with Ham & Peas
Turkey Cranberry Quesadillas
Once the holiday

table is cleared and
everyone gets that
post-feast nap out of
the way, its time to
think about what
well do with all that
leftover turkey and
ham! If you have
more roasted poultry
or pork on your hands
than you think youll
ever eat, turn those
leftovers into quick
and easy weeknight
meals with these
simple, creative,
nutritious ideas!
Use your favorite gluten-free tortillas

and layer with thin sliced turkey,
creamy goat cheese and leftover
cranberry sauce, top with a second
tortilla and warm in a skillet until
tortillas are toasted and cheese b
egins
to melt.
30-Minute Turkey Corn

Chowder Whisk 2 tablespoons of
gluten-free flour into 2 tablespoons

melted butter in a 2-quart saucepan,
then slowly add 2 cups milk or chicken
stock (or a combination of the two).
Whisk and cook to thicken, then add
up to 2 cups diced turkey and 1 can
low-sodium cream style corn. Season
with salt and pepper as needed and
stir in fresh chopped herbs before
serving.
Mexican Turkey Salad Line
individual serving bowls with glutenfree tortilla chips, then top with
handfuls of fresh salad greens, diced
avocado, thinly sliced red onion, diced
turkey. Top with salsa, sour cream and
grated cheese, if desired. Garnish with
chopped cilantro and lime wedges.
Turkey Cranberry Quesadillas
Savory Ham Muffins For 12 muffins,
beat 8 eggs with cup milk and add in up

to 1 cup diced ham and 2 tablespoons
diced onion if desired, season with pepper
and add cup grated cheese, if you like.
Divide mixture between sections of
greased muffin pan and bake at 350F for
about 20-25 minutes, until set.
Pasta Salad with Ham & Peas
Toss your favorite gluten-free (cooked)

pasta with butter, cooked green peas and
diced ham. Top with a few grinds of fresh
black pepper, a dash of allspice and
grated parmesan.
Green Eggs and Ham Dinner

Omelet Whisk beaten eggs with
shredded baby spinach leaves, salt and

pepper, then cook as you would an
omelet, filling with diced ham.
Ham Black Bean Soup Use low- sodi-
um canned black beans to speed up this

hearty soup. Sautee a small diced onion in
olive oil, add 1 clove minced garlic, and 1
teaspoon cumin. Stir in 2 cans of black
beans and 1-2 cups of diced ham. Simmer
for 20 minutes, then serve with minced
cilantro and diced red onion.
27
NUTRITION
IF YOURE
!
N
E
T
U
L
G
E
H
T
D
N
U
O
DONT PICK AR
BY
JENNIFER
FUGO
While the holidays

can be a great time
to enjoy family and
friends, its pretty
common to do so
over a meal. Because
of gluten (and other
food sensitivities),
you may be the odd
woman or man out,
requiring a special
meal. The host may
want to make you
feel included in the
gathering with a
certain dish made
especially to
accommodate your
dietary needs.
Sounds great, right?
28
While the hosts thoughtfulness is

always appreciated, it can prove to be
incredibly treacherous for you. The
reason is that being unable to eat
something like gluten isnt just about
avoiding that particular food. Crosscontamination in the kitchen and with
cooking supplies is a real concern as is
how knowledgeable the cook is on what
actually constitutes a gluten-free dish.
One of the biggest holiday fails is when
part of a dish is gluten-free, but comes in
contact with, or literally touches, gluten.
To be clear, that entire dish is no longer
gluten-free. But due to a variety of
reasons, it may be passed off as being
gluten-free when it is not. One of the
main reasons this happens is because
the host may not realize that a single
gluten-free component of a dish doesnt
mean the entire final dish is safe for you
to eat. And no amount of coaxing on the
hosts part should entice you to eat
questionable or outright unsafe food.
As an example, a lovely woman I met
named Anna shared with me that her
sister made her a special gluten-free
cheesecake and served her a slice to try.
Upon closely examining the slice of
cheesecake, Anna discovered that there
was a crust on the bottom and inquired
about the ingredients.
Oh, its just graham crackers, but you

can eat the rest! said her sister.
While the thoughtfulness was certainly
appreciated, Anna actually couldnt eat
the rest. The entire cheesecake was
contaminated making it a terribly unsafe
option for Anna since she has celiac
disease (and even if she didnt, this rule
still applies to anyone with a sensitivity
or who avoids gluten).
The bottom line is that once you add
gluten to a recipe, even if it bakes on the
side or the bottom, or you add wheat
croutons or breadcrumbs to the top,
nothing in the entire dish is gluten-free
anymore. Nothing.
The lesson here is that you cant pick
around the gluten and be fine. You cant
eat whats on top and figure it is safe for
you to eat. Everything in the dish is
contaminated and you will get sick.
Gluten-free means gluten-free,

not gluten-sort-of-free.
Another great example of this includes
the stuffed turkey served during the
holidays. While the turkey itself may be
gluten-free, it certainly isnt after being
handled by gluten-contaminated hands
and stuffed with wheat-based bread
stuffing.
NUTRITION
A Word for the Thoughtful,

but Guilty, Cook
If youre one of those guilty cooks who
doesnt take someone in your life
seriously about eating gluten-free and
has determined its not a lot of gluten, it
wont bother them, please understand, it
will. You are making someone you love
sick. Your actions, no matter how
thoughtful, will harm them.
Please take family members who are
diagnosed with celiac, gluten sensitivity
or any other issue that requires a glutenfree lifestyle, seriously. Its not a claim
thats lightly made because your glutenfree relatives and friends feel like
throw- ing a wrench into everyones
dinner plans. Eating gluten-free isnt a fad
diet or some far-fetched idea thats all in
ones head. There are plenty of serious
health concerns that can be triggered by
eating gluten for those who are sensitive.
If you want to really be thoughtful, tell
your concerned guest the truth ahead of
time that you dont know how to cook
gluten-free so that they can bring safe
food and at least eat with everyone.
Otherwise, you can read up on what it
means to serve safe food and purchase
unopened, certified gluten-free products.
Ill never forget my first Thanksgiving

being gluten-free when my aunt found a
frozen container of certified gluten-free
lasagna for me to eat while everyone at
normal pasta. Her effort made me
realize how thoughtful and caring she
was and has never been forgotten.
And one final point to those who might
not yet have the gumption to pass on the
sort-of-gluten-free dish:
Dont eat it. And dont feel bad.

Eating gluten-free means that you have
to radically choose to take care of
yourself. You have to stop putting
everyone elses needs and desires before
your own. While this may initially seem
difficult, it is key to maintaining and
improving your health and even healing
damage done by years of eating foods
harmful to your body. You are your bodys
sole guardian so know that re-prioritizing
how you view your health versus
appeasing and accommodating others is
essential.
ABOUT
THE
AUTHOR
Jennifer Fugo is the founder of Gluten Free
School and teaches gluten-sensitive
individuals simple, savvy and empowering
steps to get healthy. Living gluten-free
since early 2008 after a gluten sensitivity
diagnosis, she knows what its like to feel
overwhelmed by the cost and seemingly
complicated aspects of going gluten-free.
A sought-after expert, advocate & speaker
about healthy, gluten-free living, Jennifer
has been featured on Dr. Oz, Yahoo! News,
eHow, CNN, and Philadelphia Magazine
and is the best-selling author behind the
ground-breaking book The Savvy
Gluten-Free Shopper: How to Eat Healthy
without Breaking the Bank.
And use the opportunity to talk about

your diet this holiday season as a way to
advocate for yourself and stay fully
gluten-free without feeling guilty. Your
health and happiness depend on it!
29
NUTRITION
Eat real food by choosing the

most natural, chemical-free,
minimally processed versions
of what youre consuming.
30
NUTRITION
Keep these tips

in mind, not only
for the holidays,
but as a wonderful way to make
every day a celebration of health!
The holidays are a time for celebration.
Where once we had one day full of
merriment with foods that took months
to grow and prepare, today we eat these
foods almost every day of the holiday
season and the accumulation causes
holiday weight gain, energy drain and
indulgence pain.
But there is a way that you can still
celebrate without missing out on all the
food and fun, while avoiding the ill
effects of holiday indulgences. Use these
four strategies from my Return to Food
Holiday Challenge.
1 - Avoid the Lethal Recipe
This is tricky, as the holiday season is

filled with highly processed, chemical-laden foods. Replacing over-processed foods with their organic, natural
counterparts is a simple trick that will
leave your body much better off and less
vulnerable to the colds and flu that are
typical of the season.
2 The Replace Principle
Eat real food by choosing the most

natural, chemical-free, minimally
processed versions of what youre
consuming. Choose organic, free-range
poultry and meats. Make your treatsfrom scratch using organic, wholesome
ingredients or buy them from natural
food stores that offer all-natural,
minimally processed items. Always read
labels carefully, looking for ingredients
that you recognize and can pronounce,

while avoiding products with ingredients
like chemical additives, refined sugars,
hydrogenated oils and excessive
amounts of sodium.
3 Live by Natures Principle
Begin your day with nutrient-dense

foods to help keep you satiated, your
cravings at bay, and to nourish your body
in general. Consuming nutritious foods to
start your day can work to protect you
against illness and weight gain, as well
as increasing your energy.
Start the day with a power-packed
Wonder Greens Smoothie (see the recipe,
page 32). Adding plant protein to your
smoothies helps with the detoxification
process, allowing your body to readily
digest what you take in. Plant proteins
like soaked chia seeds and homemade
almond milk are great options to pair
with nutritious fats like avocado or cold
pressed coconut oil. This combination
will help burn fat and keep you satiated
longer. Try to bring nature into every
meal with and dark leafy greens for
added nutrition.
4 - Pick your Poisons
If you are going to have alcohol or

high-sugar foods, know that they come
at a cost to the body. The more processed the food choices you make are,
the greater the food hangover you will
experience afterward. If you are going to
indulge, be sure to make the best choice
for your chosen poison which means the
most natural, chemical- and drug-free
version. Consider organic wine and
cocktails made from pure spirits and
natural ingredients for mixers. There is a
significant difference between a
margarita made from scratch with fresh
limes and good quality tequilaversus
those sugary premade mixes with
unnecessary, artificial additives.
All of this is not to say you are making
healthy alcoholic drinks, but every step
you can make toward more natural
versions of the foods and beverages you

consume is less for your body to have to
clean up in its constant fight to keep you
well. Of course, the best way to help your
body do its job is to abstain. The second
best is to keep things as natural as
possible. Also remember to keep drinking
water throughout the day and alternate
water or sparkling water between
alcoholic drinks for hydration.
We are so fortunate to have an abundance of food around us, during the
holidays, and all year. Giving thanks for
all we have and focusing on the nutritious foods we can enjoy is a great way
to make adhering to a healthy diet a
positive experience. Adding in nourishing
bites throughout your day to energize
and protect you make a huge difference
at the end of the season.
Keep these tips in mind, not only for the
holidays, but as a wonderful way to
make every day a celebration of health!
ABOUT
THE
AUTHOR
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.
www.returntofood.info
31
FOOD / DECEMBER
The holiday spirit may best be captured in the

kitchen. After all, so many holiday traditions are
rooted in food. From hot cocoa on chilly snowy
evenings to decorating cookies for family and
friends (and Santa!), the kitchen is where all
those memories begin.
This month, we have such a delicious mix of
recipes from traditional favorites like stuffing
and Cinnamon Pull Apart Bread to treats that
are sure to become new favorites, like Paleo
Peppermint Brownies!
Youre sure to find something to delight everyone at your table this year, from simple appetizers to elaborate cheesecake and everything in
between, we have what youre looking for, and
perhaps the best part is that no matter who
youre serving this holiday season, these recipes
will please any palate, gluten-free or not.
So, get ready for inviting aromas and new taste
sensations with gluten-free recipes sure to
revive past holiday memories and certain to
spark new ones!
32
FOOD / SMOOTHIE
Wonder Greens
BY SHERRY STRONG
In-season fruits are a great way to maximize the nutrient

value of your smoothies. In the autumn and winter months,
focus on fruits like apples, pears and citrus.
INGREDIENTS
1 apple, quartered and then halved

(8 pieces) remove stem and core
(or leave intact, if you prefer and
have a high powered blender)
1 kiwi fruit, quartered
6 chopped leaves of kale or black
Tuscan cabbage (Cavaleri Nero) or
1 packed cup of fresh spinach or
any dark greens you enjoy
2 peeled cucumbers
Water, to cover
Try these tasty variations to
keep your smoothies exciting
and nutritious!
Use 1 ripe avocado and 1
tablespoon of raw cacao
In summer, add ripe juicy peaches,
apricots and nectarines (make sure
you pit them)
Fresh or frozen berries like
raspberries, blueberries,
blackberries, huckleberries and
bramble berries or a mixture of
your favorites, in season.
Fresh or frozen pineapple
Sprouts or your favorite greens
DIRECTIONS
1. Add all ingredients

to your blender and
blend until smooth.
2. Drink immediately,
but consume
slowly and enjoy!
33
FOOD
Cheese
Rounds
CRISPY
CRANBERRY
& PANCETTA
BY LISI PARSONS
For a unique festive cranberry treat, serve these crispy colorful cheese rounds at your holiday table. Your guests will love
the multiple layers of flavor these savory treats have to offer!
INGREDIENTS
cup shredded pecorino

Romano cheese (grated with
large holes on grater)
cup shredded pecorino
Romano cheese (grated with
small side of grater)
24 small fresh cranberries
cup pancetta
2 tablespoons fresh rosemary
finely chopped
DIRECTIONS
1. Preheat oven to 450F.

2. Mix the different sized shredded
cheeses together in a bowl by hand.
3. Place 2 tablespoons cheese into a circular
pattern and a baking pan lined with
parchment paper.
4. Place cheese rounds in oven for 4-5 minutes.
5. Remove from oven and add pancetta,
cranberry and rosemary.
6. Return to oven for 2-3 minutes or until edges
just start to brown slightly.
7. Allow to cool on pan undisturbed before
moving crisps to allow them to
slightly harden.
Recipe Yields:
12 servings
Active Time:
20 minutes
Crispy Cranberry
and
Pancetta Cheese
Rounds
34
FOOD
Festive
Xmas
Dip
INGREDIENTS
2/3 cup Greek style yogurt

1/3 cup mayonnaise
cup diced pimiento peppers
(from a jar, well-drained)
2 tablespoons fresh chives,
finely chopped
1/8 teaspoon onion powder
1/8 teaspoon garlic salt
DIRECTIONS
1 Stir all ingredients together

in a serving bowl, cover and
refrigerate for at least 4 hours.
2 When ready to serve, remove
from refrigerator, stir and serve
with red and green vegetables
for dipping. Try fresh broccoli,
red bell pepper strips, cherry
tomatoes, celery sticks.
Note: Dip may be made up to 2
days ahead of time.
.
35
FOOD
Brandied
INGREDIENTS
Wild Rice
2/3 cup organic golden raisins

cup brandy
1 1/3 cups uncooked wild rice
3 cups vegetable broth
2 tablespoons cooking oil
teaspoon salt
cup chopped pecans,
lightly toasted
DIRECTIONS
1 In a small bowl, combine

raisins and brandy and set aside.
2 In a 2-quart saucepan,
combine wild rice, broth, oil and
salt; stir and bring liquid to a boil,
then cover and reduce heat to
low. Cook 45-50 minutes, until
wild rice is tender and most liquid
is absorbed.
3 Stir the raisins and brandy
into the wild rice, then spoon into
a serving dish and top with
pecans.
Serves 6 generously
as a side dish.
36
FOOD
SWEET POTATO
Turmeric Latkes
INGREDIENTS
2 cups shredded sweet potato (peeled)

2 shallots, peeled and chopped fine
1 tablespoon cilantro, finely chopped
cup gluten-free flour blend
1 teaspoon ground turmeric
teaspoon ground cumin
teaspoon sea salt
2 eggs, lightly beaten
2 Tablespoons oil, for frying
DIRECTIONS
Before you begin, you will need:

A skillet for cooking.
A pastry brush for brushing the pan with
oil for cooking.
A baking sheet lined with foil.
An additional piece of foil (for tenting the
pan to keep cooked latkes warm).
A paper towel lined plate for draining
latkes after frying.
Applesauce and sour cream (optional, but
nice to have ready as soon as the latkes are
cooked since they are best when served
immediately after cooking).
- Other toppings of choice, such as diced
tomatoes and sliced green onions
Preheat your oven to 200F (warm

setting) to keep cooked latkes warm
while you cook the remainder of the
mixture.
1. In a large bowl, stir together potato,

shallots, cilantro, flour, seasonings and
eggs.
2. Heat 1 tablespoon oil in a large skillet
or griddle over medium heat.
3. Place heaping tablespoons of the
potato mixture in the skillet and flatten
to form a circle, about 3 inches in
diameter (use the back of a spoon to
flatten latkes). Do not overcrowd latkes,
but put as many as you can fit in the
skillet at once, with a bit of space (for
easy turning) between each.
4. Cook 3-5 minutes, until golden and
crisp, per side. Transfer cooked latkes to
a paper towel lined plate to drain
briefly, then to a foil lined baking sheet
tented with foil to keep warm while you

finish using all the mixture. (If you are
keeping your latkes warm in the oven,
this is the time to place the pan in the
200F oven.)
5. Serve immediately with accompaniments.
Regardless of the holiday

you celebrate this time of
year, youll love this twist
on traditional latkes! Serve
them for Hanukkah, or as a
simple side dish with your
weeknight meal. Traditional
accompaniments are sour
cream and applesauce.
37
FOOD
INGREDIENTS
24 large button mushrooms

1/4 cup onion, minced
2 Tablespoons olive oil
1 cup 4C Seasoned Gluten-Free
Crumbs
2 carrots, peeled & grated
1/2 cup walnuts, finely chopped
2 Tablespoons salsa
Salt & pepper
1 - 2 teaspoons fresh
snipped chives
Stuffed
Mushroo
RECIPE COURTESY OF
4 C F O O D S C O R P.
DIRECTIONS
Complete all
steps except
for baking and
garnishing. Chill
stuffed caps
up to 4 hours
in advance of
serving. Just
before serving,
bake as directed and garnish.
38
- Preheat your oven to 350F and

butter a baking dish.
- Clean mushrooms and remove
stems. Set mushroom caps aside,
discard stems.
- In a small skillet over medium heat,
cook onion in olive oil until translucent, about 5 minutes.
- Add 4C Gluten Free Crumbs,
carrots, walnuts, salsa, salt & pepper
and cook until warm, about 4
minutes. Remove from heat.
- Using a teaspoon, place mixture on
each mushroom cap, dividing evenly
among the mushroom caps.
- Place stuffed mushrooms on
prepared baking dish and bake,
uncovered for about 15 minutes.
- Remove from oven and garnish
with fresh snipped chives.
FOOD
Substitute pecans for the

walnuts, if you prefer.
oms
39
FOOD
Stuffing with
Kale & Bacon

RECIPE COURTESY
O F 4 C F O O D S C O R P.
INGREDIENTS
2 bunches kale, stems removed &

coarsely chopped
5 Tablespoons good quality olive oil
1 pound all-natural, preservativefree bacon, diced
1 medium onion, diced
3 celery stalks, washed and diced
Salt and pepper, to taste
6 cups 4C Plain Gluten Free Crumbs
3 cups turkey or chicken stock,
warmed
DIRECTIONS
Preheat your oven to 375 F and

butter a 9 x 13 baking dish.
In a large saut pan over medium

heat, cook kale 3-5 minutes, until
wilted but still bright green. Transfer the kale to a plate and set aside.
Serves 10-12.
In the same pan, heat 2 tablespoons

of the oil and add the bacon. Cook
bacon until evenly browned, about
6 minutes. Drain bacon on a paper
towel-lined plate.
In the same pan, heat the remaining
3 tablespoons of olive oil. Add the
onion, celery, salt & pepper and
saut the vegetables until they are
translucent, about 8-10 minutes.
Transfer onion mixture to large bowl.
To the bowl with the onions and
celery, add the 4C Gluten Free
Crumbs and stir until well combined.
Stir in the stock, cup at a time,
stirring after each addition, then
fold in the bacon and the kale.
Transfer the stuffing mixture to the
prepared baking dish and cover with
buttered aluminum foil (to prevent
sticking to the stuffing during
baking) and bake 20 minutes.
40
After 20 minutes, remove the foil

and continue baking until the top is
golden brown and crisp, about 25
more minutes. Let rest 10 minutes
before serving.
Put a fresh
twist on an old
favorite by adding kale to your
stuffing this
year! Kales mild
flavor combined
with seasonal
ingredients will
leave guests
pleasantly
surprised!
FOOD
41
FOOD
elegant
Chocolate
mint
Cheesecake
42
FOOD
Serve thin wedges of this rich, creamy

cheesecake with coffee for a dessert your
guests will remember!
INGREDIENTS
For the Crust

2 cups of crushed gluten-free
chocolate cookies (like Mi-Del
Chocolate Sandwich Cookies)
cup butter, melted
For the filling:
Five 8-ounce packages cream
cheese, softened
1 cups sugar
3 eggs
2 cups sour cream
cup crme de cacao (white)
cup crme de menthe (green)
2 teaspoons pure vanilla extract
Garnish
- Whipped cream
- Mint leaves
- You will also need a 10-inch
springform pan.
DIRECTIONS
Grease the springform pan and

preheat your oven to 350F.
Prepare the crust by combining
crushed chocolate sandwich cookies
with butter; stir to combine, then
press into the bottom and about 1
inch up the sides of the prepared
springform pan.
Bake the crust for 8 minutes, then
remove from the oven and set aside
while you prepare the filling.
For the filling, combine cream
cheese and sugar in the bowl of
your stand mixer and mix, first on
low speed, then increasing the
speed to medium, until mixture is
smooth.
Spoon the filling into the crust.

Bake the cheesecake for 40 minutes, then turn off the oven, leaving
the cheesecake inside (door closed)
for an additional 25 minutes.
Remove the cheesecake from the
oven and allow to stand at room
temperature to cool completely.
Add the eggs, one at a time, beating

after each addition.
Use a butter knife to loosen the

cheesecake from the sides of the
pan by carefully running the knife
around the edge of the cake.
Add sour cream, crme de cacao,

crme de menthe and vanilla
extract then mix on low speed until
ingredients are combined.
Remove the outer ring of the

springform pan.
Cover the cheesecake with wax
paper, then with plastic wrap and
refrigerate overnight.
When ready to serve, top with
whipped cream and mint leaves,
if desired.
Serves 16.
43
FOOD / EGGNOG
INGREDIENTS
3 cups dairy-free vanilla ice cream

(like So Delicious Vanilla Bean
Coconut Milk Frozen Dessert)
1 quart So Delicious Dairy-Free Nog
Coconut Beverage
to cup bourbon (optional)
Ground nutmeg, for garnish
DIRECTIONS
1 Scoop softened ice cream into a

punch bowl and pour Nog beverage
over the top.
2 Add bourbon, if using, and stir
gently to combine.
3 Garnish with nutmeg and ladle into
punch cups. Serve immediately and
store leftovers in the refrigerator.
Recipe may be doubled.
Shortcut
Dairy-Free
Eggnog
Makes approximately
9 one-cup servings.
44
FOOD
Gigis Christmas Morning
Cinnamon
Pull-Apart Bread
BY GIGI STEWART, M.A.
INGREDIENTS
For the dough:

375 grams King Arthur
GF Multipurpose Flour
(approximately 3 cups)
1/2 cup light brown sugar,
lightly packed
1 tablespoon baking powder
1/2 teaspoon salt
3 tablespoons melted butter
4 ounces cream cheese, cold and
cut into cubes
3/4 cup milk
For the cinnamon sugar
coating for dough:
1/2 cup granulated white sugar
1 tablespoon ground cinnamon
For the caramel glaze:
1 cup light brown sugar
1/2 cup half-and-half
1/4 cup butter
Dash of salt
1 teaspoon pure vanilla extract
DIRECTIONS

2. Spray a Bundt pan (or other tube
pan) with non-stick cooking spray.
3. In a large mixing bowl, combine
flour, sugar, baking powder and salt;
whisk to blend.
4. Drizzle melted butter over dry
ingredients, then add cream cheese
and cut in with a fork until mixture
resembles coarse crumbs.
5. Add milk and stir with spoon until
dough is uniform. It will be sticky, but
will firm up while you prepare the
cinnamon sugar coating.
6. In a small bowl, combine sugar and

cinnamon coating ingredients; stir to
blend.
7. Set up your work area by having the
bowl with dough, a tablespoon
(measuring spoon) or small ice cream
scoop, the coating mixture and your
greased baking pan lined up. (This will
keep the process moving along and
keep the mess to a minimum
8. Dip scoop or tablespoon in water
and scoop dough in tablespoon
portions, give each dough ball a good
coating with the cinnamon sugar
mixture, then place in the prepared
pan. You will make a complete circle in
the bottom of the pan, then begin
again with an inner, then an outer
circle of coated balls of dough. No need
to press the dough together.
9. Evenly sprinkle leftover cinnamon
sugar over the top of dough in the
baking pan.
10. Place the pan in your preheated
oven and bake 25 minutes.
11. While the bread bakes, whip up the
caramel glaze by combining all
ingredients except vanilla extract in a
medium saucepan over medium heat.
Stir until mixture bubbles, then cook
about 5 minutes. Removed from heat;
set aside.
12. When bread is baked, remove from
oven, pour about of the glaze over
the top and allow it to cool in the pan
for about 15-20 minutes.
13. After cooling time, invert bread
carefully onto a serving plate. Pour
remaining glaze over the top of the
bread and serve.
For more delectable gluten-free recipes
from Gigi, visit GlutenFreeGigi.com.
45
FOOD
Peppermint
Brownies
CHOCOLATE FROSTED
46
FOOD
These chocolaty
paleo approved
peppermint
brownies will have
your guests in
disbelief that these
luscious treats are
actually a healthy
dessert. With no
added sugar in the
brownies, you can
feel good about
letting your little
elves indulge.
INGREDIENTS
FOR BROWNIES:
1 cups cooked and mashed
butternut squash
4 eggs or 4 flax eggs for vegan option
cup coconut oil
cup coconut milk
1 teaspoon coconut vinegar (or apple
cider vinegar)
12 drops liquid stevia or 1 teaspoon
granulated stevia
1 teaspoon peppermint extract
(optional)
1 cup almond flour
cup coconut flour
1 teaspoon baking soda
2 teaspoons grain free baking
powder
2/3 cup cacao powder
cup shredded coconut
3 tablespoons cacao nibs or paleo
friendly chocolate chips
cup crushed candy canes (not paleo
and optional)
1. Preheat oven to 375*F.
FOR FROSTING:
2 medium avocados
2 tablespoons cacao powder
6-8 drops liquid stevia or teaspoon
granulated stevia
5. Now, mix contents of both bowls

together and pour into baking pan.
Recipe Yields: 12 brownies

Active Time: 45 minutes
DIRECTIONS
2. Line a glass 13x9 inch (33x22.9cm)

baking dish with parchment paper.
3. Mix together mashed butternut
squash, eggs, coconut oil, coconut
milk, coconut vinegar, stevia and
peppermint extract in one bowl.
4. In another bowl, mix together
almond flour, coconut flour, baking
soda, baking powder, cacao powder,
cacao nibs and shredded coconut.
6. Bake for 45-50 minutes or until

brownies are fully cooked.
7. Allow to cool completely and then
spread with avocado frosting.
47
FOOD / PALEO
Paleo
Baking
Tips
20 TOP
FROM
EXPERT
CHEF
LISI PARSONS
Use a combination
of flours to improve
texture of baked goods.
48
FOOD / PALEO
1. The best paleo approved baking flours

are macadamia nut flour, almond flour,
coconut flour, chestnut flour, pecan flour,
walnut flour, tapioca starch.
Use
sweeteners
such as
maple syrup
or honey
for best
results.
2. Make homemade flours by grinding

nuts in food processor.
3. Make homemade nut butters by
prolonged grinding in a food processor.
4. All paleo flours should be sifted into a
11. Use fats such as coconut oil,
ghee or beef gelatin dissolved in water.
mixing bowl to allow even distribution

without clumps.
12. Use sweeteners such as maple syrup
5. Paleo flours cannot be substituted 1:1
13. When making paleo breads or rolls
for regular flours, consult a conversion

chart for appropriate measurements.
6. Store paleo baking flours in the
refrigerator or freezer to prolong shelf

life.
7. Use grain free baking powder.

8. Use a combination of flours to
improve texture of baked goods.
9. Paleo flours can produce very dense
baked goods so, add shredded coconut,

crushed nuts or seed to make your baked
goods less dense.
10. Use pureed fruits or vegetables to

add moisture content to your recipes.
Such as; bananas, beets, pumpkin,
butternut squash, pears, avocados.
or honey for best results.
add xantham gum or guar gum to

produce dough like consistency.
14. Paleo flours tend to burn faster so
to help prevent this, always use a glass

dish lined with parchment paper.
15. Always mix together dry ingredients

in one bowl and then wet ingredients in
a separate bowl before combining.
16. Adding apple cider vinegar or
coconut vinegar will help your baked

goods rise.
17. Use natural food for food coloring

such as; beet powder (red), carrot
powder (orange) or matcha powder
(green).
18. All ingredients should be at room
temperature prior to mixing together. If

you use cold eggs or cold coconut milk,
these can cause the coconut oil or ghee
to solidify and not be evenly distributed.
19. Once you have combined all
ingredients, allow mixture to sit in the

refrigerator for 10-15 minutes before
rolling out the crust or dough.
20. Always make adjustments for your

specific altitude and atmospheric
conditions.
49
PRODUCTS EDITORS PICKS
This month, Im sharing some of my

favorite holiday gift ideas for the
gluten-free folks on your nice list!
So.Loved Silver Stuff
01
I fell in love with these hand stamped vintage spoons, created with
abundant love by Angie, the creator of So.Loved. You can choose from
pre-stamped spoons with inspirational, uplifting, and funny messages
or you can create your own custom spoons. I love my custom Gluten
Free Gigi spoon and I know there are some special folks on your gift
list who would cherish one of Angies handcrafted creations, too!
Visit http://www.solovedsilverstuff.com/ to learn more!
Bobs Red Mill Bakers Bundle
If theres a gluten-free baker on your list, this gluten-free bakers bundle has just what they need to
whip up delicious breads, treats and more! With a
variety of gluten-free flours and starches, any baker
would love receiving this gift pack! Learn more about
this gift and others at http://www.bobsredmill.com/
gluten-free-bakers-bundle.html .
02
Ozeri Digital
Kitchen Scale
If youre serious about turning

out top quality gluten-free
baked goods, its time to
invest in a kitchen scale. I love
this glass topped one from
Ozeri. Its sleek and easy to
use, and its affordable, too!
Put yourself at the top of your
gift list and treat yourself to
a handy kitchen gadget that
I just couldnt live without!
Check out http://ozeri.com/
kitchen.html for more info
and their full line of scales.
03
Bone Suckin
Gift Packs
If theres a barbecue aficionado on your list this year, youll
definitely want to check out the
gift packs that our friends at
Bone Suckin Sauce offer! From
mouthwatering sampler boxes
of sauce to Big Game day boxes
to sauce & cookbook combo
gifts, youll find it all for the barbecue lover in your life! Have a
look at bonesuckin. com
50
04
Click here to get your copy now!
FOOD / CAKE
Buche
Chocolat
R E C I P E C O U R T E S Y O F M O N D AY
MORNING COOKING CLUB ~
FOOD, STORIES, SISTERHOOD
INGREDIENTS
For the Cake

225 grams (8 ounces) best-quality
dark chocolate, chopped
1 teaspoon instant coffee dissolved
in 80 ml (1/3 cup) hot water
7 eggs, separated
230 grams (1 cup) caster sugar
300 ml (1 1/3 cup) pure or
thickened cream (35% fat)
2 teaspoons confectioners sugar
1 vanilla bean, split and seeds
scraped from inside
2 tablespoons unsweetened cocoa
powder
For the Cake
500 grams (18 ounces) fresh or
frozen raspberries
40 grams (1/4 cup) confectioners
sugar, or to taste
DIRECTIONS
- Preheat the oven to 170C/340F.

Line the base of a 38 x 26 cm (15x10)
swiss roll baking pan with baking
paper.
- You will also need a few food picks
(wooden skewers) to secure the cake
after rolling.
- Melt the chocolate with the coffee
and water in a double boiler. Allow
to cool slightly.
- Whisk the egg whites until stiff
peaks form.
52
- In a separate bowl, beat the egg

yolks with the sugar until pale and
fluffy, then beat in the melted
chocolate. Fold this mixture into the
egg whites and spread it out into
the prepared pan.
- Bake for 20 minutes or until a
skewer inserted into the cake comes
out clean. When the cake is cool,
cover with a clean kitchen towel
and refrigerate for 1 hour.
- Meantime, beat the cream with
the confectioners sugar and vanilla
seeds until thick, and set aside.
- Remove the cake from the refrigerator and sift the cocoa powder
over the cake, then cover the cake
with a piece of baking paper and
carefully flip the pan over (to
release the cake). Remove the cake
pan and the baking paper that was
on base of the cake.
- Place cream in the middle third of
the cake, along its full length, and
make a large long log as follows:
- Lift up the two long sides of the
cake and bring them over to meet in
the middle, sliding one side under
the other to encase the cream.
- Using wooden skewers or picks to
secure the package, join the paper
and fold down, holding the paper
tightly around the log to help hold
its shape. Dont worry if the cake
cracks as you roll it. Refrigerate the
cake until ready to serve.
This recipe
makes a rich
and delicious
flourless
chocolate cake,
which is then
rolled with
fresh cream
to create a
spectacular
do-ahead
dessert.
- To make the coulis, put the raspberries and confectioners sugar

into a blender and puree. Sieve to
remove the raspberry seeds.
- When ready to serve, remove cake
from the refrigerator and remove
the paper from the cake. Serve with
the coulis and extra raspberries or
mixed berries.
Serves 8-10
FOOD / CAKE
Serve the cake with

raspberry coulis and
extra raspberries.
53
FOOD / COOKIES
Linzer
Cookies
RASPBERRY
INGREDIENTS
1 cup coconut flour + 2 tablespoons

for dusting cookies
teaspoon baking soda
1 teaspoon grain-free baking
powder
cup coconut oil + 2 tablespoons
for coating parchment paper
1 tablespoon coconut milk
2 eggs
4 tablespoons of your favorite
fruit preserve (for paleo, use no
sugar added)
BY LISI PARSONS
Just in time
for the Holiday
season, the classic
Raspberry Linzer
Cookie that is
paleo approved.
A decadent light
and airy treat
you can feel good
about serving
because there is
no added sugar
and they fit any
grain-free diet.
These are so
delicious your
guest will never
know they are
grain-free.
Recipe Yields:
12 cookies
Active Time:
30 minutes
54
DIRECTIONS

2. Combine dry ingredients in one bowl
and mix well.
3. Combine wet ingredients (except for
fruit preserves) and mix gently until just
combined.
4. Place contents of both bowls into
food processor and blend mix until all
ingredients are evenly distributed.
Dough should look like small granules;
it will not be one solid dough ball.
5. Pour dough onto a piece of
parchment paper lightly coated with
coconut oil.
6. Place a second piece of parchment
paper lightly coated with coconut oil
directly on top of the dough.
7. Use a rolling pin to roll the dough flat
(about 1/8) and this will press the
dough together forming one solid piece.
8. Cut out cookies with Linzer cookie
cutter and gently transfer cookies with
spatula to baking sheet lined with
parchment paper.
cookies are just set.
10. Remove cookies from oven and
gently transfer to cooling rack.
11. Allow cookies to cool completely
before adding fruit preserves.
12. Add fruit preserves to whole cookies
and then dust cookies that will be top
portion with coconut flour before
placing them on top of the cookie with
the fruit preserves.
FOOD / COOKIES
Recipe Yields:
18 servings*
Active Time:
30 minutes
Paleo
Holiday
BY LISI PARSONS
COOKIE CUT OUTS
A traditional cookie cut out recipe that is paleo

approved and can be used to make your cut out
cookies all year long. These are fun to make,
fun to decorate and fun to eat.
INGREDIENTS
1 cup almond flour

cup coconut flour
1 teaspoons grain-free
baking powder
4 tablespoons coconut oil
4 tablespoons canned coconut milk
1 large egg
DIRECTIONS

2. Combine dry ingredients in one
bowl and mix well.
3. Place egg in a small dish and
gently mix with a fork.
4. Pour dry ingredients and
remainder of ingredients along with
the egg into your food processor and
blend until a dough ball is formed
(dough may be slightly crumbly).
5. Pour dough onto a piece of

parchment paper lightly coated with
coconut oil.
6. Place a second piece of parchment
paper lightly coated with coconut oil
directly on top of the dough.
7. Use a rolling pin to roll the dough
flat (about 1/8) and this will press any
crumbly pieces of the dough together
forming one solid piece.
8. Cut out cookies with favorite cookie
cutters.
9. Transfer cookies with a spatula
to a baking sheet lined with
parchment paper.
cookies are set. (Baking time will vary
depending on the size of your cookies.)
Frost and decorate as desired.
* Servings will vary depending on the
size of cookie cutters you use.
55
FOOD
Chocolate
Peppermint Bark
BY LISI PARSONS
A paleo version of
luscious chocolate peppermint bark we all love
during the holidays, only
this is much healthier.
This velvety chocolate
treat is sure to become
a holiday tradition in
your house.
INGREDIENTS
1 cup coconut butter, melted

cup coconut oil, melted
2 tablespoons cacao powder
teaspoon peppermint
extract
cup crushed peppermint
candies
DIRECTIONS
1. Line a flat dish with parchment

paper, don not skip this step.
2. Mix together coconut butter,
coconut oil, peppermint extract
and cacao powder in a bowl.
3. Transfer the mixture to a parchment
lined dish and spread evenly.
4. Top with crushed peppermint
candies.
5. Place in refrigerator for 30 minutes
before breaking apart or cutting
into squares.
Recipe Yields: 12 servings
56
FOOD
Pomegranate
Peppermint Bark
BY LISI PARSONS
A healthy paleo version

of the classic holiday
peppermint bark. This
creamy decadent treat is
low in sugar and is also
vegan approved. Now
everyone surrounding
your holiday dessert cart
can enjoy your creations.
INGREDIENTS
1 cup coconut butter, melted

cup coconut oil, melted
teaspoon peppermint
extract
cup pomegranate arils
2 tablespoons chocolate chips
(for vegan option, use vegan
friendly chocolate chips)
DIRECTIONS
1. Line a flat dish with parchment

paper, don not skip this step.
2. Mix together coconut butter,
coconut oil and peppermint extract
in a bowl.
3. Transfer the mixture to a parchment
lined dish and spread evenly.
4. Top with pomegranate arils and
chocolate chips.
5. Place in refrigerator for 30 minutes
before breaking apart or cutting
into squares.
Recipe Yields: 12 servings
57
PETS
While most pet owners

love their pets as much
as human family members, that doesnt mean
pets should be treated the
same. You already know
certain foods and activities
are off-limits, but what
about the holiday-specific
hazards that that can harm
your furry friends? Is your
home pet-proof for the
holidays? Use this handy
check-list to make sure
your four-legged family
members have a holly
jolly holiday, too!
58
PETS
Pet-Proofing
FOR THE HOLIDAYS
Keep this checklist

handy and keep your
furry family members
safe and sound this
holiday season!
O CHRISTMAS TREE!
For live Christmas trees, make sure

pets do not chew on branches as
the oils in needles can be mildly
toxic to cats and dogs, causing
burning in the mouth and stomach
upset.
Keep pets away from tree water,
which can contain leaching fertilizer
from the tree and can harbor
bacteria that could lead to stomach
upset.
For artificial trees, the plastic
needles can be a choking hazard, as
well as a potential toxin if eaten.
Ornaments are always a concern
with both cats and dogs. If your pet
has trouble resisting the temptation
of shiny ornaments, you may want
to consider leaving the lower
branches free from ornaments to
keep them out of immediate reach.
You may also consider using
non-breakable items, just in case
one makes its way off the tree.
OTHER HOLIDAY PLANTS
HOLIDAY FOODS
Poinsettia plants are only mildly

toxic to pets, contrary to the
popular misconception that they are
deadly.
Although we humans may enjoy

these foods during the holidays, be
sure you never share the following
foods with your pets:
Holly and mistletoe are much

greater concerns, as these plants
can be moderately to severely toxic
to pets. If either of these is ingested
by your pet, seek medical attention
immediately.
Alcohol (including desserts that

contain alcohol and foods made
from yeast dough) is absorbed
quickly into your pets system and
can lead to a rapid and dangerous
drop in blood sugar, blood pressure
and can impair respiration
Amaryllis and plants in the lily

family as well as Narcissus and
plants in the daffodil family are
extremely toxic for cats. Daffodils
are also toxic to dogs, particularly
the bulb of the plant.
HOLIDAY LIGHTS
Cords from strands of holiday

lights can be tempting chew toys for
some pets. Keep cords out of access
for your pets if possible and keep a
daily check on cords, looking for
worn or chewed areas. Pets that
chew electrical cords could suffer
mouth burns or electric shock.
Be sure to keep lit candles away
from pets, too. Pets are curious and
sometimes tread too close to the
flame. This not only poses health
risks for your pet, but also a serious
fire hazard.
Chocolate contains fats, caffeine

and substances toxic to your pet
Foods containing the sugar
alcohol, xylitol results in a rapid
and strong release of insulin from
the pancreas, and subsequently in a
serious drop in blood sugar; xylitol
consumption by non-primate
animals (non-humans) can be
life-threatening
Bones pose a choking hazard or
cause an obstruction in the airway
Fat trimmings from meat can
lead to pancreatitis
Nuts (macadamia nuts, pistachios,
walnuts, almonds, and any moldy
nuts) can cause stomach upset,
lead to obstruction of the digestive
tract or cause seizures, vomiting
and loss of muscle control (depending upon the type of nut consumed)
59
PETS / RECIPE
Holiday
Meal in aBiscuit
TREATS FOR YOUR FAVORITE FURRY FRIEND
BY LISI PARSONS
INGREDIENTS
1.5 cups shredded chicken or turkey, cooked

2/3 cup quinoa, cooked
cup shredded green beans, raw
1 cup shredded carrots, raw
cup rice flour
2 tablespoons bone broth or chicken stock
3 tablespoons flax meal
3 tablespoons coconut oil
4 slices of bacon cut into small pieces, raw
2 whole eggs
DIRECTIONS

2. Place all ingredients in a food processor
and mix well until a dough is formed.
3. Remove dough from food processor and
place on a piece of parchment paper that
has been lightly coated with coconut oil.
4. Place a second piece of parchment paper
that has been lightly coated with coconut
oil on top of dough.
5. Roll dough out to 1/8 and remove top
piece of parchment paper.
6. Transfer bottom piece of parchment paper
containing dough to a baking sheet and
place in oven.
7. Bake for 12 minutes and remove from oven.
8. Use cookie cutter to cut out biscuits and
return biscuits to oven and cook for 15 minutes
longer or until treats just start to brown.*
*If you want these crunchier, just
lengthen the cooking time until
desired consistency is reached
without allowing treats to burn.
60
These healthy
homemade dog
biscuits make the
perfect gift for
your four legged
family members.
They only contain
whole natural
ingredients that
you would feed
your family. In
fact, they can be
consumed by
anyone in your
family, not
just your furry
friends.
Recipe Yields:
12 biscuits
Active Time:
30 minutes
the complete
gluten-free resource
click here
PETS / RECIPE
Feline
Friendly Treats
BY LISI PARSONS
MADE WITH LOVE
The perfect healthy treat for your furry, frisky

family member. These treats are a great way
to use your turkey or chicken leftovers and
your kitty cats will gobble these up.
INGREDIENTS
1 cup shredded chicken or turkey, cooked

cup quinoa, cooked
cup shredded green beans, raw
cup shredded carrots, raw
cup rice flour
2 tablespoons bone broth or chicken stock
1 tablespoon flax meal
1 tablespoon dried catnip
1.5 tablespoons coconut oil
3-4 sardines
1 whole egg
DIRECTIONS

2. Place all ingredients in a food processor
and mix well until a dough is formed.
3. Remove dough from food processor and
place on a piece of parchment paper that
has been lightly coated with coconut oil.
4. Place a second piece of parchment paper
that has been lightly coated with coconut
oil on top of dough.
5. Roll dough out to 1/8 and remove top
piece of parchment paper.
6. Transfer bottom piece of parchment paper
containing dough to a baking sheet and
place in oven.
7. Bake for 12 minutes and remove from oven.
8. Use cookie cutter to cut out biscuits and
return biscuits to oven and cook for 15 minutes
longer or until treats just start to brown.*
*If you want these crunchier, just lengthen the
cooking time until desired consistency is reached
without allowing treats to burn.
62
Recipe Yields:
12 biscuits
Active Time:
30 minutes
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Question Time
W I T H K AV I TA
BEAUTIFUL YOU
So without further ado, our reader

Carla kicks us off with a common
complaint.
Q:
Hello FSM family!
As promised, this
month I put my
thinking cap on for
you and Im troubleshooting some
questions sent in
by readers from all
over the world.
I would like to preface this piece by
saying, thank you
so much for writing
in; not that I need
an excuse, but your
questions did give
me the perfect
chance to totally geek out about
product, which is
one of my favorite
things to do!
Dr. Hauschka
eyeliner
Hi Kavita,
I have been accidentally glutened
twice in recent weeks by beauty
products; once by a hair serum and
once by a CC cream, both containing
wheat germ oil. Now that Im more
conscious about reading ingredient
lists more carefully, Ive been seeing
wheat germ oil show up in a lot of
popular hair and beauty products.
What does it do for these products
that other oils cant? And if one of the
listed ingredients says natural oils,
should I avoid that product?
Thanks!
Carla.
A:
skincare products). However, the biggest

quandary with wheat germ oil is that
whilst it is often derived from sources of
gluten, it is not always. It can be found
sneakily hiding in many cosmetics under
other names such as tocopherol, Triticum
vulgare, or vitamin E and to add to the
confusion, sometimes gluten-free
products containing tocopherol are ok
because either theyre from non-wheat
sources, or the aggravating protein is no
longer present in the end result due to the
refining process.
To answer the second part of your
question regarding natural oils, this mysterious ingredient has me perplexed and
feeling suspiciouswhat on earth have
those natural oils been extracted from?
If youre at the stage where youre
investigating ingredients, I would take
such broad labeling as a red flag.
Next up, Deb wants to know,
Dont you hate it when that

happens? You think youve checked
out the ingredients thoroughly, know
what youre in for, and SURPRISE!
Whilst its still somewhat controversial as to whether gluten is actually
absorbed by the skin, I say you know
you best and you have the right to
know what youre using. Wheat germ
oil is so popular because it helps to
preserve products longer, wheat is
readily available (being produced in 42
states in America) and wheat germ oil
is also one of the purest forms of
plant-derived vitamin E available.
Coming from the germ of the wheat
kernel, its packed with nutrients to
nourish a budding plant; high in
anti-oxidants, Vitamins A, B and D, it
is extremely conditioning (which is
why its common in hair products),
nourishing, soothing and healing
(which is why its found in many
Q:
I am looking for gluten free

eyeliner. Could you please let me know
what company has it?
A:
The gorgeous Dr. Hauschka range

is gluten-free and their eyeliners come in
five fabulous shades from slate blue to
jet-black. Im a big fan of this brand and
love their Kajal liners containing Rose
Damascena Flower Oil, as theyre very
gentle on the delicate eye area.
If you want a variety of textures, Tarte
have an array of liquid, pencil and crme
liners that range from smolderingly
smudgy, to smudge-proof. I love the
currently limited edition dual-toned
Amazonian clay liner; one side is intense
black and the other bronze, so its a
perfect one-stop-shop depending on how
youre feeling. Lastly my all-time favorite,
65
BEAUTIFUL YOU
BOBBI BROWN
Longwear Gel Eyeliner
Thankfully
brands are
wising-up
to the fact
that consumers are
more and
more interested in
gluten-free
living
go-to, bulletproof eyeliner pick is Bobbi

Brown Longwear Gel Eyeliner; its a
constant in my makeup kit and probably
my longest standing love affair in the
eyeliner department. You can smudge
them for a smoky finish, or draw a graphic
line with your favorite brush; this product
is so versatile and the dense texture
makes it easier to use than liquid. Take
note here however, depending on your
level of gluten intolerance the brand
assures me no wheat, barley or oats have
been used in the product, but it is not
certified gluten-free.
And now for a brand-specific questions
several of you had
Q:
Do you know if Bare Minerals

make up is gluten-free?
A:
Bare Minerals does not actively

contain ingredients derived from barley,
oats, rye, spelt or wheat, which are the
most common sources of gluten in
cosmetics. However, like many brands,
they cannot guarantee that each product
is produced in a gluten-free facility.
Q:
What is a good gluten-free

makeup and body wash?
JASON
Body Wash
66
A:
Thankfully brands are wising-up to

the fact that consumers are more and
more interested in gluten-free living that
extends to topical products, so there are
an impressive number of gluten-free
BEAUTIFUL YOU
Its a gluten minefield out there as

the FDA does not
mandate allergen
labeling for oats,
rye, barley, malt and
brewers yeast.
makeup lines available now. One that

Im thrilled to say makes the cut is
RMS, which I love, love, looooove!
Developed by veteran makeup artist
Rosemary Swift, her makeup is
certified organic, gluten-free, GMO-
RMS
The LIving
Luminizer
free, soy-free, packaged in recyclable

glass containers with aluminum lids, and
they do not test the products on animals.
Did I mention that I love RMS? The Living
Luminizer is a cult classic amongst
models, makeup artists and celebrities,
and in general, the products are coconut
oil and shea butter based, so they couldnt
be kinder to your skin. Invest in RMS for
makeup that is creamy, sheer and will
leave your skin glowing and gorgeous.
As for body washes, JASON has launched
a special gluten-free range of shower
products, hurrah! Widely available and
extremely affordable these are great
in-shower staples that you can use
lavishly and replenish without breaking
the bank.
Q:
Hi Kavita, What are some

of the most missed products that
we think are gluten-free?
Julie
A:
Oh boy! If youre anything like me

Julie, this topic often leaves you feeling a
like the kitten that got tangled up in the
ball of yarn it innocently started tugging
at. Staring at nonsensical scientific blurbs
on the sides of bottles that seem hopeless, but dont lose heart, its not our fault
when were unsure of what to look for. Its

a gluten minefield out there as the FDA
does not mandate allergen labeling for
oats, rye, barley, malt and brewers yeast,
yet these ingredients must of course also
be avoided by those with celiac disease.
Even if companies dont actively add
ingredients containing gluten to their
products, they may be produced in a
facility that also produces products
containing gluten or allergens that can be
problematic.
As previously mentioned, wheat germ oil,
tocopherol, vitamin E and anything
beginning with Triticum are all hotly
debated ingredients when it comes to
gluten, regardless of the refining process
(although wheat can hide in labels such as
zinc undecylenoyl which is hydrolyzed
wheat protein).
To save you getting eye-strain and a
headache, start off small by watching out
for these sneaky lablels: anything Avena
sativa is basically oat derived; look out for
the word Hordeum as that is barley, and
rye often hides as Secale cereale.
Of course, its not always only gluten
were concerned with on our beauty
products. For those with multiple foods
allergies in addition to being gluten-free,
there is more to look for!
67
BEAUTIFUL YOU
Q:
Hi Kavita,
Can you recommend soap or body
wash for someone with multiple
allergies. My skin seems to react to
just about everything I use.
Thanks for any suggestions.
Sherita
A:
Hi Sherita,
When it comes to sensitive skin and
allergic reactions, I empathize. Have
you thought about using skincare
products for babies? It might sound
silly, but Ive found that to be a great
help. Fragrance is often an irritant so I
always have a bottle of Dr. Bronners
Unscented Baby-Mild Castile Soap in
my shower. Certified fair trade, this
liquid soap is no nonsense and I
personally have not found it irritating to

my skin at all. This product is also a
perfect example for when tocopherol is
definitely gluten-free, as in this case it is
derived from sunflower seed oil.
Another great product you can rely on is
California Baby Super Sensitive Shampoo
& Shower Gel. Also fragrance-free, both
these products double as shampoo so
theyre also perfect for gym bags, yoga
bags and travel.
For all you beach babies out there Ahava
have harnessed the mineral-rich content
of the ocean and packed it into their
Moisturizing Sea Salt Soap and Anti-Bacterial Purifying Mud Soap which are both
wonderful bar soaps.
Take your pick Sherita, and let
me know how you fare!
By now, Readers, you may have learned

of the love/hate relationship I have with
my ever-tempestuous skin; to say its
sensitive would be the biggest understatement Ive made this year, so Im
with you! Im with you trying to find a
routine that works, trying to find
products, trying not to tear my hair out
in frustration. Feel free to write in with
your questions at any time, and lets
stick together on this journey and find a
way through the maze together.
Happy gluten-free holidays,
Kavita
Dr. Bronners
Unscented
Baby-Mild
Castile Soap
Always remember to read labels. At the time of publication the

products mentioned here were verified with the manufacturers as
not containing gluten, however it is always best to verify this as
formulations and manufacturing processes can change.
68
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
YOUR FOOD SOLUTIONS
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DISCLAIMER
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TABLE OF CONTENTS

FSM Advisory Board Member, Leigh Reynolds explains

Celebrate the holiday season

Mark Hyman, MD, shares 15

Makeup Artist and Beauty

Are You Picking Around the Gluten?.................................................28

4 Strategies for Avoiding the Holiday Food Hangover..................30

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

Festive & Fabulous Holiday Recipes.................................................... 33

Celiac Disease is in Your Genes.............................................................. 10

20 Paleo Baking Tips from Our Expert Chef.....................................48

5 Fixes for a Faster Metabolism.............................................................12

Editors Top Holiday Gift Picks...............................................................50

4 Reasons You Shouldnt Cheat on Your Gluten-Free Diet........... 14

Pet-Proof Holiday Home Checklist.......................................................58

Check Up with Dr. Mark Hyman.............................................................16

Holiday Meal in a Biscuit for Fido........................................................ 60

Whats Healthier? Superfoods Challenge.........................................20

Homemade Treats for Your Frisky Feline...........................................62

Say Cheers! to Better Memory............................................................21

Question Time with Kavita......................................................................64

Holiday Spices that Heal.......................................................................... 23

Your Food Solutions: Equivalent Measures & More for

Healthy Leftover Ideas for Holiday Turkey & Ham..........................26

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

Two broad topics drive nearly every

your memory! Click over to page 21 for more

And when it comes to keeping healthy

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

chronic illness through a

Medicine training program. He is

her, her work can also be found in

also on the Board of Advisors of

publications such as Creem

medicine approach known as

Memhet Ozs HealthCorps, which

magazine, Filler magazine, Genlux,

Functional Medicine. He is a family

tackles the obesity epidemic by

Teen Vogue and Elle UK. Her love

physician, an eight-time New York

educating the student body in

of skincare and cosmetic products

Times bestselling author, and an

American high schools about

also means Kavitas beauty writing

internationally recognized leader in

nutrition, fitness and mental

can be found in several interna-

LEIGH REYNOLDS recognized a

his field. Through his private

resilience. He is a volunteer for

tional magazines. Believing in the

need for high quality-gluten free

practice, education efforts, writing,

Partners in Health with whom he

transformative power of make-up

nutritional supplementation so she

research, advocacy and public

worked immediately after the

her goal is not to change a

founded Gluten Free Therapeu-

policy work, he strives to improve

earthquake in Haiti and continues