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Note:

Gluten & Wheat free recipes.
Diabetic recipes. 
& Simple healthy recipes.

Gluten & Wheat free recipes


Millet Mash/Cauliflower
Prep Time: 5 minutes
Cooking Time: 30 minutes
Yields: 6 people
Ingredients:    
1 cup millet
2 1/4 cups water
1/2 teaspoon sea salt
2 cloves garlic, sliced
1 medium head cauliflower, florets only
1 tablespoon umeboshi vinegar
Salt and pepper to taste
Handful of chopped parsley
Directions:
1.    Wash grains.
2.    Bring water to a boil and add grains, sea salt, and cauliflower and garlic.
3.    Reduce heat to low and simmer covered for 20 minutes until grains are cooked and water is absorbed.
4.    Turn the heat off and let sit, covered for 5-10 minutes.
5.    Add other ingredients and mash with a potato masher or mix in a blender or food processor.
6.    Garnish with chopped parsley and serve.
Notes:
•    For extra rich and delicious mash, roast garlic cloves in olive oil over low heat while the grains cook.



Quinoa Salad
Prep Time:15 minutes
Cooking Time:0 minutes
Yields:8 people
Ingredients:
2 cups cooked quinoa
1/2 cup chopped radishes
1/2 cup chopped cucumber
1/2 cup chopped celery
1/2 cup chopped red onion
1/2 cup chopped fresh parsley
1/2 cup chopped red bell pepper
1 tablespoon olive oil
2 teaspoons balsamic vinegar
Directions:
1.    Combine all ingredients together in a large bowl and mix well.
Notes:
•    Garnish with cherry tomatoes and shredded garlic cloves and chill before serving.


Quinoa Tabouleh

Prep Time:5 minutes
Cooking Time:35 minutes
Yields:6 people
Ingredients:
1 cup quinoa 21/4 cups water
1 cucumber, diced
1 tomato, diced
1 bunch mint, minced
1/2 bunch parsley, minced
2 tablespoons lemon juice
3 tablespoons extra virgin olive oil
Sea salt to taste
Directions:
1.    Wash quinoa.
2.    In a pot bring water and salt to a boil and add quinoa.
3.    Reduce heat to low and simmer covered for 20 minutes or until grains are fluffy and water is absorbed.
4.    Fluff quinoa with a fork; cover and let sit for 10 minutes.
5.    Transfer the quinoa into a large bowl and combine all ingredients.
6.    Mix gently and add lemon juice, olive oil and salt to your taste.

Quinoa with Garbanzos and Spinach
Prep Time: 10 minutes
Cooking Time: 30 minutes
Yields: 8 people
Ingredients:
1 cup quinoa
21/4 cups water or stock
Pinch of salt
1 yellow onion, diced
1 tablespoon olive oil
1/2 cup dried cherries
1 pound spinach leaves
1 cup garbanzo beans, cooked or canned
Juice and zest from 2 oranges
Directions:
Wash quinoa and toast in a dry pan for a few minutes, until it smells nutty.
Boil water and add salt and quinoa. Turn heat to low and simmer, covered for 20 minutes.
Heat oil in a skillet and sauté onions for 10 minutes on medium.
Add cherries, spinach, garbanzo beans and a pinch of salt. Cover and cook 3-5 minutes until spinach has wilted.
Mix quinoa together with the other ingredients in a large bowl.
Add orange juice and zest and stir gently.
Add additional salt and pepper to taste.

Gluten is a protein found in wheat, rye, barley, and derivatives of these grains. A gluten-free diet is traditionally used to treat individuals that suffer from Celiac disease, an autoimmune disorder of the small intestine that is triggered by an individual’s intolerance or hypersensitivity to gluten.

Celiac disease can manifest in a variety of symptoms, from gastrointestinal to neurological, and if left untreated, may develop into other autoimmune diseases including thyroid disease or even cancer. In some cases, individuals may not experience any signs or symptoms after consuming gluten, even as damage to the small intestines may be occurring.

Common symptoms of Celiac include abdominal bloating, gas, diarrhea, pale stools, weight loss, stomach pain, skin rashes, anemia, chronic fatigue, brain fog, seizures, tingling sensations, ulcers, amenorrhea, and muscle, joint, bone cramps, and pains.

It’s important to note that one does not have to have full-blown Celiac disease to experience these symptoms. Many people are varying levels of gluten-intolerant, and although they do not test positive for Celiac, may experience a great improvement in health by eliminating it from their diet.

Those following a gluten-free diet are encouraged to eat lots of fresh fruit and vegetables, high-quality meat and fish, healthy fats, and gluten-free grains. Due to the fact that many grains are enriched with vitamins and minerals, following a gluten-free diet may lead to certain deficiencies if dieters do not actively incorporate these nutrients in other forms. Processed and packaged gluten-free foods often contain yeast and preservatives that can be very hard on the system, and therefore, are not recommended.

Some Gluten & Wheat -free foods 
Plain:
◦ Fruits
◦ Vegetables
◦ Nuts/seeds
◦ Beans
◦ Most dairy
◦ Eggs
◦ Fish, poultry, meat
◦ Herbs
◦ Rice (wild rice, brown rice, black rice) 

Foods that contain gluten- Wheat:       
•       Grains such as : Barley, Rye,  Wheat,  Spelt, Otmeal, Farina, Semolina, etc.
•        Beverages:  Ales, beers, lagers (try some gluten & wheat free), bloody Mary's, malt liquor, Vodkas (Absolut, Grey Goose, Stolichnaya), Wine coolers (containing barley,malt), Whiskey distilled from wheat or barley)
•        Breakfast Cereals:  ALL BRAN CEREALS (ex: Raisin bran,  all-bran etc), Corn Flakes (Frosted Flakes, Crunchy Corn bran, etc), "Healthy Cereals"(Smart start, Special K, Trail Mix Crunch), Muesli, Oat cereals (Cheerios, Cracklin' Oat Bran, Popped Corn cereals (Corn Pops), puffed rice cereals (Rice Krispies)
•       Cheese: Blue cheese, cottage cheese (not all), Gorgonzola cheese, Roquefort

•       Energy, Protein & meal replacement bar: Clif Bars, Gatorade pre-game fuel nutrition bars, GNC pro-perfomance bars, Kashi Golean bars, Power bars, Slim- fast meal bars.

•         Meats: breaded meats, canned meats, deli meats (luncheons, salami), hot dogs, imitation crab meat (avoid processed foods)

***NOTE: A GLUTEN FREE PRODUCT INDUSTRY CAN SUBSTITUTE GLUTEN PRODUCTS BY GLUTEN FREE REFINED CARBS THAT CAN BE HIGH IN SUGAR AND HIGH GLYCEMIC INDEX. 


References:

1. Davis, William. Wheat Belly. Emmaus, Penn.: Rodale, 2011. Print.

2. Integrative Nutrition 


Diabetic Recipes
Basic Kasha
PREP TIME: 5 minutes
COOK TIME:  20 minutes
YIELD: 4 servings
INGREDIENTS:
• 1 cup kasha
• 2 cups water
• Pinch of sea salt
DIRECTIONS:
1.    Bring water to a boil.
2.    Slowly add kasha and pinch of sea salt.
3.    Cover and let simmer 20 minutes.
4.    Fluff with fork and serve.


Kasha Pilaf
PREP TIME: 5 minutes
COOK TIME: 20-25 minutes
YIELD: 4 servings
INGREDIENTS
• 2 cups water
• 1 cup kasha
•1 medium-sized sweet potato or yam, chopped small
•1/4 cup of corn (fresh or frozen) chopped
•1 small onion, diced
•1 small zucchini, chopped
• Pinch of sea salt
• Tahini (optional)
DIRECTIONS 1. Bring water to a boil. Add chopped sweet potato or yam and boil for 6 minutes. Add onion, zucchini, corn, pinch of sea salt, and kasha. Cover pot and reduce to a simmer. Simmer for 15-20 minutes, and do not stir. Fluff before serving. Enjoy! Variation: Serve topped with a little bit of tahini.


KASHA AND JICAMA SALAD
PREP TIME: 15 minutes
COOK TIME: 3 minutes
YIELD: 8 servings
INGREDIENTS
•    •2 cups leftover ‘Basic Kasha’
•    •2 tsp roasted sesame oil
•    •1 tsp ginger juice
•    •1 small jicama (10 oz)
•    1 cup coarsely grated Granny Smith apple
•    1/3 cup pumpkin seeds
•    2 tbsp chopped fresh cilantro
•    •6–8 large red lettuce leaves
•    •Juice of 1 lime
•    •Hot sauce to taste

DIRECTIONS
1. Combine leftover kasha with sesame oil and ginger juice in a small bowl.
2.Peel and cut jicama into matchsticks. Place in a non-reactive bowl with lime juice and salt. Cover and let marinate for 10 minutes.
3.Toast pumpkin seeds in saucepan over medium to high heat, stirring constantly for approximately 3 minutes or until the seeds start to pop. Remove from heat and set aside 1 tbsp of seeds. When cool, coarsely chop remaining seeds.
4.Combine kasha, jicama, apple, chopped pumpkin seeds, cilantro, and hot sauce.
5.Line serving platter with lettuce leaves, place kasha salad in the center, and garnish with whole pumpkin seeds.


The 1800-Calorie ADA Diet was set forth by the American Diabetes Association (ADA) to help diabetics control blood glucose levels by eating the right combinations of food. Although the ADA does not currently endorse this specific diet, it does promote many of its basic principles.
The focus of the diet is to restrict daily caloric intake to 1,800 calories and balance the ratio of carbohydrates, protein, and fat. The protocol includes consuming 2-4 servings of fresh fruit, 3-5 servings of non-starchy vegetables, 6 servings of whole grains, legumes, or starchy vegetables, 2-3 servings of non-fat dairy, and plenty of water daily.
Maintaining a diet of less than 1,800 calories a day may reduce or eliminate many symptoms associated with diabetes and assist in weight loss. Some health professionals use this plan to treat diabetic patients; however, it has gained widespread skepticism due to the fact that it doesn’t take into account individual nutritional needs.    
Foods to include:
•    Non-starchy vegetables
•    Fruits
•    Whole grains
•    Lean meat
•    Whole grains
•    Water
•    Lean poultry
•    Lean fish
•    Eggs
•    Beans
•    Non-fat dairy
•    Nuts and seeds
•    Healthy oils
Foods to avoid:
•    Refined Sugar
•    Trans fats
•    Saturated fats
•    Full-fat dairy
•    Processed foods
•    Refined carbohydrates


Pros:
•    Low calorie diet may help maintain weight and improve overall health
•    Eating consistently throughout the day may improve the efficacy of diabetes medication
•    Supports steady appetite
Cons:
•    Measuring tools needed to ensure correct caloric calculations are made
•    Calorie counting can be time-consuming, monotonous, and obsessive
•    May lead to eating disorders for some
Sources:
List of 1800 ADA Diet for Diabetics www.livestrong.com
The Death of the 1800-Calorie ADA Diet clinical.diabetesjournals.org
Diabetics Diet – Diabetic Exchange List umm.edu
1800-Calories ADA Diabetic Diet www.ehow.com
Healthy Eating Diet Tips: 1800-Calorie Diet Plan www.youtube.com



Healthy recipes:
SIZZLING STIR-FRY

BASIC MARINADE
PREP TIME: 5 minutes
COOK TIME: none
YIELD 1/2 cup of marinade
INGREDIENTS
• 1/2 tbsp ginger juice
• 1/2 tbsp tamari or shoyu
soy sauce
• 1/4 cup brown rice vinegar
• 1/4 cup toasted sesame oil
• 1/4 cup fresh cilantro, chopped
• 1 garlic clove, peeled and minced

DIRECTIONS
1.    Whisk all ingredients together in a small bowl and set aside for tofu or chicken.



TOFU
PREP TIME: at least 2 hours
COOK TIME: 5-7 minutes
YIELD : 2-3 serving


INGREDIENTS
• 1/2 block firm tofu
• 1 tbsp extra virgin olive oil
• 1 tbsp sesame oil

DIRECTIONS
1.    Drain liquid from tofu.
2.    Press excess water from tofu by placing it in a strainer over a bowl (or directly on a plate with a dish towel underneath).
3.    Cover tofu with a plate and place a heavy object on top, pressing the tofu, and leave to sit for 1 hour.
4.    Cut tofu into 1-inch squares after draining.
5.    Set tofu aside and prepare Basic Marinade.
6.    Marinate tofu for at least 30 minutes, or overnight, in the refrigerator.
7.    Heat olive and sesame oils in a skillet.
8.    Add marinated tofu and sauté until tofu becomes golden brown.


CHICKEN
PREP TIME: at least 2 hours
COOK TIME: 6-8 minutes
INGREDIENTS
• 2 chicken breasts, cut into 2-inch chunks
• 1 tbsp peanut oil
DIRECTIONS
1.    Marinate chicken in Basic Marinade for at least 30 minutes, or overnight, in the refrigerator.
2.    Heat oil in a skillet.
3.    Add chicken and cook for about 6-8 minutes, or until cooked through.


VEGETABLES
PREP TIME: 10 minutes
COOK TIME: 10 minutes
YIELD: 2-3 servings


INGREDIENTS
• 1 tbsp peanut oil
• 1 onion, cut into thin crescents
• 1/4 cup carrot, thinly sliced
• 1/4 cup bell pepper, sliced
• 1/2 cup cabbage, sliced
• 1/2 cup bok choy, sliced
• A splash of toasted sesame oil
• Sea salt to taste

DIRECTIONS
1.    Coat a skillet with the peanut oil and cook onion and carrot over medium heat until tender.
2.    Add cabbage, season with salt, toss, cover, and cook for 5 minutes.
3.    Add bok choy and bell pepper, cover, and cook 2-3 minutes.
4.    Season with toasted sesame oil and salt to taste.
5.    Toss with choice of cooked tofu or chicken


LENTIL STEW
PREP TIME: 10 minutes
COOK TIME: 50 minutes
YIELD: 4 servings

INGREDIENTS
• 1-2 tbsp extra virgin olive oil
• 1 tsp cumin powder
• 1 tsp oregano
• 1 onion, diced
• 1 carrot, diced
• 2 celery stalks, diced
• 1 cup black, green, or brown lentils
• 1 bay leaf
• 4-5 cups water or stock
• 1/2 tsp sea salt
• A few splashes apple cider vinegar or red/white wine vinegar

DIRECTIONS
1.    Heat olive oil in a stock/soup pot.
2.    Add onion and sauté for 3-4 minutes.
3.    Add cumin and oregano and cook, stirring for 30 seconds.
4.    Add carrot and celery and sauté for another 3 minutes.
5.    Season with sea salt.
6.    Add lentils and water or stock, plus bay leaf. Bring up to a boil.
7.    Cover, lower to a simmer, and cook for 40-45 minutes, or until lentils are soft.
8.    Add a few splashes of vinegar, stir, and taste. Add more salt if necessary.
9.    Let cook for another 5-10 minutes.
10.    Remove bay leaf before serving.



Vegetable Avocado Dip 
PREP TIME: 20 minutes
COOK TIME: none
YIELD 4-6 servings
INGREDIENTS
AVOCADO DIP
• 2 ripe avocados
• 1 garlic clove, peeled and minced
• 2-3 tbsp cilantro leaves
• 1/3 cup plain yogurt
• 1/2 jalapeno pepper, seeded and minced (optional)
• 1-2 limes, juiced
• Sea salt and ground black pepper to taste
CRUDITÉ
• 1 jicama root, peeled and sliced into
dipping sticks
• 2 carrots, cut into dipping sticks
• 3 celery stalks, cut into dipping sticks
• 1 daikon root, cut into dipping sticks
• 1 bell pepper, seeded and sliced thin

DIRECTIONS
1.    Peel avocados and remove pits.
2.    Put all dip ingredients into a food processor or blender and pulse until you reach desired consistency.
3.    Season with sea salt and freshly ground black pepper.
4.    Arrange cut vegetables on a platter. Place avocado dip in a bowl in the center of the platter.


MASSAGED KALE SALAD
PREP TIME 15 minutes
COOK TIME 3-5 minutes
YIELD 3-4 servings

INGREDIENTS
• 1 large bunch raw kale
• 1/4 cup sliced raw almonds
• 1/2 cup cherry tomatoes, cut in half
• 1/2 lemon, juiced
• 1/4 cup extra virgin olive oil
• Pecorino cheese, shaved (optional)
• Sea salt and ground black pepper to taste
DIRECTIONS
1.    Remove stems and chop kale into thin ribbons.
2.    Massage with lemon juice to soften the leaves and cut the bitterness.
3.    Combine in a large bowl with the olive oil and lemon juice.
4.    Massage until kale softens and drain any liquid released from the kale.
5.    Toast almonds in a skillet over medium heat until they begin to brown. Remove from heat.
6.    Add the almonds and tomatoes to the kale and toss.
7.    Season with sea salt and freshly ground black pepper.
8.    Top salad with shaved pecorino cheese (optional).


CARROT GINGER SOUP
PREP TIME: 10 minutes
COOK TIME: 30 minutes
YIELD : 4 servings
INGREDIENTS
• 1-2 tbsp extra virgin olive oil
• 6 carrots
• 1 medium onion
• 1 tsp sea salt
• 4 cups water, or stock
• 6-inch piece fresh ginger, peeled and cut into chunks
• Fresh parsley to garnish

DIRECTIONS
1.    Cut carrots and onion into chunks.
2.    Heat oil in stock pot on medium heat.
3.    Place carrots, onion, ginger, and salt in the heated pot.
4.    Add water, bring to a boil, and cover with a lid.
5.    Simmer on low heat for 25 minutes, or until carrots soften.
6.    Transfer soup into a blender or food processor, adding water if necessary to achieve desired consistency.
7.    Transfer to a soup bowl and garnish with fresh herbs.

STRAWBERRY SPINACH SMOOTHIE
PREP TIME: 5 minutes
COOK TIME: none
YIELD : 1-2 servings

INGREDIENTS
• 1 cup spinach, tightly packed
• 1 cup fresh or frozen strawberries
• 1 cup nut milk or coconut water
• 1 tablespoon flax or chia seeds
• 1 pitted date (optional for added sweetness)

DIRECTIONS
 1 Blend all ingredients until smooth.

KALE PINEAPPLE SMOOTHIE
PREP TIME: 5 minutes
COOK TIME: none
YIELD : 1-2 servings
INGREDIENTS
•    1 cup fresh spinach
•    1 cup fresh Kale
•    1 cup fresh or frozen pineapple 
•    1 cup apple juice (freshly juiced from a juicer of choice)
•    ½ teaspoon of Spirulina powder for energy (optional)
DIRECTIONS
 1 Blend all ingredients until smooth.

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