Food Intolerance

Sourdough Starter

by

It is rather early in the process to share this out, but I’m so excited about it that I just can’t wait. I’ve started to make sourdough starter from einkorn flour and although it isn’t ready for baking yet, it’s actually started to bubble and show signs of life. It takes quite a few days to get it started, and then regular maintenance to keep it going, so why do it at all you might ask. Basically I’m doing it for taste, for health, and for optimum digestibility.

I first got interested in sourdough a few years ago when I read an article about a baker in California somewhere (San Jose?) that made sourdough bread that people with gluten sensitivities could actually digest. His starter was especially potent and his stand at the farmer’s market was so famous that he got into a national magazine about it. (I can’t remember which one~ it was years ago but I do remember I was reading the article in a doctor’s office waiting room so I couldn’t take it home.) Considering my sons and I have had issues with gluten for many years, I wanted to hear more about what makes sourdough more easily digested. After looking into it, I found out it has to do with the fermentation process which balances prebiotics and probiotics in any kind of fermented food such as yogurt of kimchee, which we all know are foods recommended for digestive health. It also seems that sourdough degrades gluten a bit in the baking process, unlike baker’s yeast, although it doesn’t degrade it completely so celiacs need to stick with gluten-free sourdough breads. Sourdough’s digestibility also has to do with the wild yeasts present, instead of baker’s yeast, which is over used and many people have mild to severe intolerances to it, whether they are aware of it or not. Sourdough bread also causes less of a sugar spike according to several studies, and is generally considered to have a lower glycemic index number than other breads.

Not all commercially prepared sourdough breads are necessarily good options. Look for artisan loaves at your local grocery store or farmer’s market, or join me in making your own! I’ve been following the YouTube tutorials by Jovial Food’s founder, Carla Bartolucci, as well as the tutorial in her book, Einkorn. She uses einkorn flour to make sourdough starter, and to bake all of her breads with, because einkorn is an ancient form of wheat that is also known to be more digestible than our current wheat today, even by some who have gluten intolerances. Einkorn still contains gluten, but due to the make-up and action of the gluten in this grain compared to modern wheat, it reacts differently in baking and also our bodies react differently to it. Baking with it is a little trickier than with modern wheat, which is why it has been largely ignored in the mass marketplace, but as Barolucci explains in her book, that ‘flaw’ is probably the same mechanism that makes it a blessing to those of us with sensitive digestive systems. I’ve made cinnamon scones and bread with einkorn before, and seem to be able to digest it, but I’ve also put a lot of effort into healing my intolerances. I’m excited to bake with sourdough and see if I can really make some breads that the whole family can eat, enjoy, and digest without any problems.

Here’s what I have so far: 581583FA-CC61-4980-BD9B-664CA0C9580B

It took about six days for the starter to show any signs of life, and it’s still not quite ready to bake with because according to Bartolucci, the starter needs to bubble up within six to ten hours of refreshing to be truly ready for the job of baking bread. Mine is close. I’ll post pics on Instagram as soon as I get a loaf baked. I’m not in any hurry though, knowing that this starter will last forever, as long as it gets routinely refreshed. I feel like I have a lifetime to work with it and am happy I’ll be able to pass some of it on to friends and family who bake.

WP_20190204_17_06_07_Pro

Here’s what refreshing looks like by the way:

Push away the top layer of the starter and scoop out the better looking stuff underneath into a fresh bowl.

Add warm water and stir it up into a creamy state.

Add more flour, mix it all together and form a ball, then place it in a clean container with a lid and let it rest for 12-24 hours.

Have you baked with sourdough before? Do you have a starter of your own that has a story? I’d love to hear how long you have had your starter and how you first obtained it~ whether it was given to you or you started from scratch like I’m doing. Any tips and tricks would be appreciated too! Thank you for reading, sharing, and subscribing.

 

Gluten-Free Vegan Chocolate Chip Scones

by

The other day I was working on some herbal crafts for a class I’ll be teaching in a couple of weeks, and things were not quite working out as I wanted. I was starting to get frustrated, and for some reason thought that trying to work out a new gluten-free, vegan scone recipe might be just the answer. It could have turned out badly, adding to the list of creative projects gone wrong, or at least sub-par, that day, but luckily, these turned out good. Really good in fact. These rival the gluten-free, vegan scones we used to be able to get at a local bakery which just closed last month, and they came together quickly~ no refrigerating the dough or anything that makes a more time consuming baking project. You can make these with butter and milk if you aren’t interested in keeping these dairy free, and two eggs will work instead of the flax meal + water. The cinnamon is optional but it gives the dough extra pizzazz. I used Bob’s Red Mill’s Gluten-Free Baking and Biscuit Mix which is a self-rising flour mix. If you don’t used Bob’s, pick another mix that is self-rising, such as Pamela’s.

Gluten-free, Vegan Chocolate Chip Scones

2 1/2 cups Gluten-Free Baking and Biscuit Mix (Bob’s Red Mill)

1/2 teaspoon of Sea Salt

1/4 cup sugar

2 teaspoons baking powder

6 tablespoons coconut oil, kept solid (room temperature)

3/4 cup coconut milk (I like unsweetened vanilla but you can use any kind of milk you wish)

2 tablespoons of flax meal mixed with 6 tablespoons of warm water (or 2 eggs)

2 teaspoons vanilla extract (or make your own)

1 teaspoon cinnamon powder

1 1/2 cups chocolate chips

Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, add the water to the flax meal and set aside for about 10 minutes. In a bigger bowl, whisk together the flour, salt, sugar, cinnamon, and baking powder until thoroughly combined. Add the coconut oil, working it in until the mixture is unevenly crumbly. There will still be a lot of loose, dry flour at this point. Whisk together the coconut milk and vanilla  with the flax mixture and then add it to the dry ingredients, along with the chocolate chips. Thoroughly mix.

3614622A-26DD-414F-A306-9725AC4019B3

Transfer the dough to a floured work surface. Gently pat and round it into a circle. Cut the dough into 8 shapes, or more for mini-scones. 

CA091EA1-8964-466E-B2D9-984234B96E82

Put the scones spaced-out evenly on the prepared pan.
WP_20190118_06_31_31_Pro

Bake the scones for 20 minutes, until they’re golden brown. Remove them from the oven, and let cool on a wire rack after first cooling about 5 minutes on the pan.

Store in the fridge in an airtight container and eat within three days, or put them in the freezer.

These scones are by far the easiest, quickest scones I’ve ever made. When you are in the mood to bake something but don’t have much time, these should definitely be on your go to easy-bake list. Please share with anyone who bakes gluten-free goodies, and subscribe for a weekly wellness post.

 

Roasted Sweet Potatoes

by

Just a quick recipe this week that can be a healthy side at your Thanksgiving meal. With all the complicated foods that can be part of the meal prep, this one is thankfully straight-forward and simple with just chopping taking up most of the time. Truthfully though, we eat this dish all winter long because it’s so tasty that it’s kind of addictive actually. The garlic is really what makes it so special so add as many cloves as you like, and any kind of sweet potato works, including the ones called yams.

Before cooking
After cooking

Roasted Sweet Potatoes with Leeks and Garlic

4 sweet potatoes

1 large leek

at least 6 garlic cloves but as many as you want

olive oil to cover

black pepper to taste

sea salt or seasoning salt to taste (I use the seasoning salt and it’s also really delicious with eggs, fish, and any vegetable dishes.)

Preheat oven to 425. Cut the sweet potatoes up into bite size pieces and spread on an oiled cookie sheet or use parchment paper. Spread the cut up leek on top of the sweet potatoes and place the garlic cloves all around. Pour olive oil over the veggies, just enough so each bit has been touched with the oil. There’s no need to saturate the veggies though b/c stirring will help get the oil everywhere throughout the cooking time. Salt and pepper over the entire pan sparingly b/c you can always add more afterwards. I’ve always found the garlic and the slight caramelizing that happens with the veggies in olive oil during the cooking process give more than enough flavor and have never needed to add more seasoning afterwards. Cook for about 30-40 minutes, stirring two or three times at ten minute intervals. You’ll know it’s done when the sweet potatoes are soft and there are a few brown bits on the leeks. This is also a great breakfast/brunch dish with a fried egg or two, or can be spread on a tortilla after smashing with a fork (cook for longer time for softest veggies), add cheese and have yourself a nutrient-packed vegetable quesadilla.

For those celebrating, have a great Thanksgiving. Celebrating gratitude is indeed a beautiful thing, though Thanksgiving can bring about many other feelings for people rather than thankfulness~ holiday stress, food stress, family stress, and financial stress. I hope it’s stress free for you and yours and if it does cause anxiety, reach for help and don’t be afraid to say no to traditions and expectations that aren’t resonating for you anymore.

Take care and may your season be happy, healthy, and filled with light.

 

Gluten Free in Dublin, Ireland

by

This is a post I wrote for my former blog back in early 2017, after a trip to Dublin. I happen to be feeling restless lately and a friend of mine just jetted off to Dublin (for work, but she’s gotta eat!) so I reread this post in order to remember all the restaurant names to recommend to her and I thought I might as well share it here too. These places are great whether you need to eat gluten-free or not, but if you are avoiding gluten, Dublin is an easy place to meet all your needs.

wp_20170126_0131

Dublin was a surprisingly easy place to accommodate food intolerances and allergies. We found the food there to be fresh, healthy, and enlightened, as in menus marked with gluten information or restaurants having Paleo picks (not that we eat Paleo but it is generally gluten-free) and one even celebrating a month of the Paleo diet by offering an entire menu devoted to it. This restaurant, Saba, was right around the corner from our hotel and I could have ordered many things off their menu without having to worry about gluten. When we ate there we ordered rice with our pick which is decidedly un-caveman-ish, so we weren’t beholden to the Paleo diet thankfully, and got an excellent meal out of it.

Another place right around the corner from our hotel was our favorite restaurant of all, a healthy little breakfast, lunch, brunch place called Cocu. There are three locations and it looks like they are even open for dinner at one of two of those places so there are plenty of options for checking it out. Their menus are simple although a little hard to describe so I encourage you to look at them yourself and be inspired. Maybe so inspired that you open up your own version of their tagline “A Healthy Obsession”, and if so, please let it be within 15 minutes of Redmond, Washington because we truly were obsessed and it’s one of the first things I missed when we got back home. Basically, the main lunch items are these bowls where you choose your meat or vegetarian main which is cooked with certain spices/sauces/veggies to complement it, then add two sides such as mixed greens or rice or sweet potatoes or something else, then add a topping such as seeds, nuts, or herbs. It’s all in a big bowl together and works every time, no matter the combination. They also have soups, wraps (not gluten-free), and hot pots which is something like red lentil curry over rice and you add tofu or chicken which was my favorite dish there. Anyway, I could go on because I haven’t even started on the coffee bar area, breakfast items, or side pastries which included many gluten-free items, but unless you are in Dublin right now and can check it out yourself, there’s no point in sharing any more of the obsession.

It’d be a shame to go to Ireland and not get fish n’ chips, and luckily Beshoff Brothers has us gluten-free gourmands covered. This is not a fancy place, just as a proper fish n’ chips place should not be, but it was clean and bright and their gluten-free menu had onion rings on it which I can’t recall seeing anywhere ever before this place. This wasn’t our healthiest meal but it actually wasn’t overly greasy and we both were quite satisfied with our meals, (not gf for my husband, gf for me).

You can even have your sandwich cravings easily satisfied at O’Briens Sandwich cafes. They can make you a sandwich on gluten-free bread which also happens to be egg free, dairy free, and soy free. (Yay!) They use a brand called BFree which isn’t carried in my neck of the woods (yet) but I hope it’s coming soon because they have pita bread which is so hard to find. Do be aware that if you want your sandwich toasted though, it is toasted in the same oven as the traditional breads. I did have mine toasted and felt perfectly fine for the record, but you have to judge for yourself your own level of sensitivity. There are plenty of O’Briens around Ireland so you aren’t ever too far from a sandwich which is a nice change of pace.

Another restaurant that my husband and I found ourselves returning to the very next day after a fantastic dinner and ordering the exact same meals as the night before is Balfes.  They have plenty of gluten-free options and the food is fresh and delicious. I had a salad with chicken on it that used guacamole instead of dressing and oh my gosh, why haven’t I done that before?! It was brilliantly executed and my husband loved his meal also. We even thought about going there for a third night in a row but ended up just being too lazy.

Marks & Spencer (M&S) has plenty of gluten free options in their ‘food hall’. They do have a section of gluten-free items such as pastas, cakes, breads, granola, etc, but I only bought the granola because their baked goods all have egg in them. They have a lot more to offer though in their prepared foods sections which seemed to make up about the entire store. I’ve never seen so many individually wrapped meals in my life~ Trader Joe’s has been way outdone. My husband and I got breakfast from there several times and take-away dinner at least once. He was especially fond of the place and kept saying things like, “Look at that lettuce! It’s practically standing up it’s so fresh! It’s like it’s trying to get our attention by waving it’s arms and saying ‘pick me!'”. The fresh produce there did seem exceptionally vibrant considering it was January and I wasn’t aware that Ireland had a robust winter farming industry. I still don’t know what the deal is with their produce~ if it’s grown in greenhouses or imported from somewhere else on some wicked fast plane or what, but they have a good thing going though however they are managing it. Also, I should say that before going I had the impression M&S would be extremely expensive but we found their prices to be quite affordable which was a definite plus.

There are health food stores called Nourish around Dublin that have gluten-free options such as crackers, cookies, etc. The one I went into on Grafton Street didn’t have a huge selection but I did buy some crackers and chocolates from there which were tasty. But here’s a warning to take to heart~ if you rely on melatonin to help reset your body clock and beat jet lag, bring your own because we were told at Nourish that it is illegal to sell it in all of Ireland.  Fortunately I did bring some along but we were hoping to get more there and were sorely out of luck. What does Ireland have against melatonin? Another mystery to solve I guess.

Before going to Dublin I found a lovely listing of restaurants that are gluten-free friendly. I was so thrilled with finding it but in all honesty I didn’t have to go back to it often because it seemed everywhere I checked out had gf options. I made it a habit to look at every menu that I passed just to see how gf friendly it was and I found Dublin as a whole to be extremely aware and accommodating on that front as well as on all fronts really. It was a friendly, polite, energetic, and open place that I hope to return to soon and maybe get a chance to see the countryside a bit. If you are wondering where to take your next big vacation and gluten matters feel like a confinement, rest assured that Dublin will embrace you and your gluten issues with open arms and fantastic food.

One last thing to mention, before going I made sure to request gluten-free foods for our Delta airlines flights. They actually did a great job with the meals and I always got mine before they delivered the other passengers’ meals so I never had to wonder if they’d remember or not. I actually couldn’t even eat all the food they brought me which always included fresh fruit and/or salad which is so nice to have on a long flight. I was impressed.

Please share with anyone heading to Dublin, and if you haven’t yet, subscribe for a weekly wellness post. Also, please comment below on any experiences you have had in traveling through Ireland~ I’d love to hear it!

 

Smoothie Recipes

by

When I first started really trying to kick food intolerances, I began making protein smoothies for breakfast because my naturopath and my own research into healing food intolerances made it clear that protein is vital. That was years ago but I still do it every single day because I have found my blood sugar stays stable with a big dose of protein to start my metabolism in the morning. It’s an excellent way to take herbs too, powdered or tinctured, and I like to sneak in as many greens as possible. Now I’m making two smoothies in the morning in an effort to get more protein into my youngest before he goes off to school because he says he gets hungry before lunchtime. I sneak greens into there as well, and some herbs too. The first recipe is what I make for myself.

Berry Green Protein Smoothie

1 T. of chia seeds

1 teaspoon herbal adaptogen mix and 1/2 t. digest mix (optional but recommended)

1 leaf of kale torn into pieces or a handful of spinach

1 scoop Vanilla Protein Powder by Vega

1/2 of a frozen banana

around 3/4 cups frozen berries

First I fill the blender with 1 cup of cold water (more or less) and add 1 T. of chia seeds and let them soak for about 10 minutes. Chia seeds soaking

Next I add my 1 teaspoon herbal adaptogen mix and 1/2 t. digest mix,

then about 1 leaf of kale or a handful of spinach if I am out of kale.

Kale added

Next the protein powder goes in, along with about half a frozen banana (I freeze them myself) and about 1 C of frozen mixed berries. I use Vanilla Protein Powder by Vega because my naturopath recommended it when our family was avoiding a whole slew of foods due to intolerances. It is a vegan protein powder that is exceptionally tasty and clean, with greens built in.

Frozen fruit

After that I warn anyone nearby that I’m starting the blender because it’s loud. Feel free to replace the water and seeds with milk of choice in either of these recipes.

Berry Green smoothie

The following smoothie recipe is more kid friendly because of the vanilla yogurt, and I put in less greens and herbs. The yogurt makes this smoothie fluffier and more whipped. My youngest still gives me a little bit of a hard time about it and drinks less of a serving than I would like, but the rest of the family happily drinks all of theirs so it’s worth it.

Strawberry Vanilla Smoothie 

1 tablespoon ground flax seeds

1/2 teaspoon adaptogen mix (optional)

1/2 teaspoon digest mix (optional but highly recommended)

Small handful of spinach or kale (optional)

1/2 cup Vanilla Siggi’s Yogurt

one scoop of Vega’s Vanilla Protein Powder

1 frozen banana

1.5 cups frozen strawberries

1/4 teaspoon vanilla extract (optional)

Fill the blender with 1 cup or so of water and 1 tablespoon ground flax seeds. Let the seeds soak for about 10 minutes. Add 1/2 teaspoon adaptogen mix and 1/2 teaspoon digest mix. Next goes in a small handful of spinach (as long as no one is looking!) and 1/2 cup Vanilla Siggi’s Yogurt which is full of protein and not too much sugar. Add a scoop of Vega’s Vanilla Protein Powder, a frozen banana, and about 1.5 cups of frozen strawberries and 1/4 teaspoon vanilla extract if you want. Blends up to be enough for three servings, one of which is rather small though.

WP_20181010_06_37_53_Pro[1]

My youngest also insists that the smoothie tastes *much* better when sucked through a straw. We have a few plastic straws left in our house from bygone years, but now I wouldn’t buy them even if I could find them. I went looking for eco-friendly alternatives and only found metal ones, which will hopefully work for his very discerning taste buds, but I found these other alternatives in an article by Delicious Living which I want to try out, especially the 10 inch smoothie straw. Here are the eco-friendly straws from the article:

EcoStraw 10-inch Smoothie Straw:

ecostraw

Hewn in the United States, this Pyrex, dishwasher-safe straw is wider than standard straws to accommodate viscous liquids like smoothies.

Susty Party Paper Straws:

sustystraws

Compostable in municipal facilities, each beautiful, celebratory 7.75-inch straw comes from renewable, sustainably harvested paper. Plus, they’re made in the U.S.A.

CocoStraw Stainless Steel Drinking Straws:

cocostraw

Made with food-grade stainless steel, these unbreakable straws are perfect replacements for plastic varieties. Each four-pack comes with a cleaner, too.

Seattle is one of the first cities to ban plastic straws and utensils, but hopefully these disposable items will be nothing but a thing of the past soon. Might as well get used to the more eco-friendly alternatives now.

Please share with anyone who might be looking for a new smoothie recipe or plastic straw alternatives, and please subscribe for weekly wellness blog posts.

 

 

 

 

Allergy Friendly Picnic Foods

by

In the latest box of samples from the New Hope Network, there are some new items that make great for great picnicking. Well, the cassava flour and smoothie mix in the picture above are not exactly picnic picks, although making a baked treat with the cassava flour would certainly be lovely and allergen-free, but I’ll blog about those items another time. It’s August and it already feels like prime picnicking weather is waning so let’s get to it!

Beet chips from Bare Snacks were a big hit with my oldest son. He didn’t remember eating beets before (although he has) so I thought the strong taste might be too much for him since beets are one of those foods you generally have to have a few times before really appreciating them. He loved them though and I was impressed with the nutritional value~ simply baked beets and salt, no oil, no frying, and the nutrition information even boasts iron. How often do you see iron in a chip? I liked them too but my youngest refused to try them~ not surprising.

What was surprising was both my sons agreed that this turkey bar from Country Archer Jerky Co. was delicious. Normally if one of them likes something the other one has to hate it, so this is truly a rare food moment when both agree. They said it’s delicious, slightly spicy, kind of hard on the outside but chewy on the inside reminiscent of a pepperoni log’s texture. I didn’t try it myself since I’m still fairly new to eating poultry and thought my boys would be better guinea pigs. What excites me most is that my youngest said that he would eat these if they were in his lunchbox because he is so hard to pack lunches for, especially when it comes to protein. Now they just need to make a broccoli bar that tastes like meat or candy and he’ll be set.

What I did try and really liked though are these Quinn Snacks Pretzels. I didn’t notice at first that they were gluten-free, so I was excited when I realized they are indeed gluten-free, soy free, dairy free, corn free, and made from ancient grains. They are crisp, delicious, and addictive, just as pretzels should be. So addictive in fact that I was the only one who got to try these. Yum!

FD54DE58-10D0-489D-A44C-6E417226EBE9[1]

Now this is for the serious picnicker: Bellucci Organic Oil in individual squeeze packs. I imagine drizzling the oil on fresh bread, or adding it to a salad or sandwich once the picnic is underway so nothing gets soggy in the transport. (Miracle!) These seriously make me want to get a red checkered blanket, a classic wicker basket, and a bottle of wine and do it up in style. Their website has some lovely recipes too. By the way I’ve heard a lot about fake olive oil out there being surprisingly rampant. This company is the real deal and they even encourage you to trace your bottle to its beginnings in Italy. Fantastico!

My personal favorite and the family favorite of all these are the Laiki rice crackers from Grains of Health. They are surprisingly good and as a family with multiple food allergies over the years, we’ve had our fair share of rice crackers. These have an almost buttery taste but they are dairy-free, and the texture is thick and somewhat ‘puffed’ but not airy. You actually feel like you are eating something when you eat these, and they are good. Really good. We didn’t even try them with something on them because they have so much flavor they don’t need anything else, although I imagine they would be great as part of an hor d’oeuvre tray as well because they are nice and sturdy.

The can of Zero Sugar Mountain berry soda from Dry Soda Co. was an all around family pleaser as well. It isn’t very carbonated, has a natural taste, and stevia makes it a bit sweet without the calories. We also tried their other line of sodas which do have cane sugar in them and thought the Lavender was quite good. It has a subtle taste that would pair well in a cocktail, especially for a summer evening. These are so pretty too that they’d make a nice treat to bring to a dinner party, and they are versatile with being a stand-alone drink or mixing with liquor or champagne, or to make a mocktail for kids~ just add some orange juice to the vanilla one, and add a skewer of fresh fruits like pineapple and raspberries. This is a Seattle company by the way, so “Howdy Neighbor” to them.

The wraps from Angelic Bakehouse looked delicious but I had to give them to my wheat-eating friend for her family to try and am awaiting their thoughts. Even though sprouted wheat is easier to digest, I didn’t want to take the risk and thought regular wheat eaters would have better comparative opinions anyway. If you are looking for new ideas for wraps or other recipes, they have some great ideas on their website. I am especially drawn to this Guacamole Chipotle wrap and this Hummus and Veggie Sushi roll looks great for back to school lunches.

I’ll cover the supplements in the sample box in the next blog post, once I have a chance to give them some time to work. I’m especially excited about a new collagen product in the mix, and some essential oils from a brand I haven’t tried before. Be good to yourselves and do something you love today, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article..

 

 

 

Natural Help for Common Skin Issues

by

Many people suffer from one or more of three common skin issues~ acne, eczema, and psoriasis. These can be frustratingly stubborn problems with a series of harsh topicals and prescriptions thrown at the issues with less than stellar results. The reason usually is, although it’s a myth that chocolate causes acne, the digestive system does indeed play a fundamental role in skin health. If you have a stubborn skin issue and haven’t looked into food intolerances yet, well, you are in for a treat because most likely once you get the food intolerances under control, your skin will glow with gratitude. There’s more to healthy skin than just a healthy gut of course, but you aren’t going to have the first without the latter, so step one is just making sure your digestive system is as healthy as can be. This may mean supplementing with bitters, enzymes, and probiotics to help the digestive system be optimally healthy, and if you do have food intolerances, there are other steps you can take to heal your system. By the way, you take bitters and/or enzymes before you eat, and probiotics after the meal is finished. Bitters activate your natural enzymes while taking enzyme supplements help to break down food with the added supplementation instead of boosting your body to make its own enzymes as the bitters do. Probiotics act later and deeper in the process.

Other important things to keep in mind when addressing skin issues are toxins in your food, products, and environments, your hormones (which really means your entire endocrine system), and your overall health which of course includes stress. That’s admittedly a lot to look into, so it might be nice to start with some natural topicals and specific supplementation for acne, eczema, and psoriasis. Delicious Living has a few suggestions to help with getting started:

Problem: Acne.

Clogged skin gland follicles lead to acne, the nation’s most common skin condition.

Cause: Pesky pimples are just part of the problem. Acne indicates any number of deeper health issues: hormonal imbalances, digestive upset, overactive oil glands or bacteria buildup, says Kate Tackett, ND. Although the condition is most common among 11- to 30-year-olds (approximately 80 percent of people in this age group experience it), many adults never outgrow acne and others may even experience acne for the first time in adulthood.

Topical solution: Look for serums and washes that use antimicrobial ingredients, such as tea tree oil, witch hazel and willow bark. Recent research also supports thyme for its acne-fighting properties. Salicylic acid (from willow bark) remains an effective go-to for alleviating inflammation and irritation. Green tea and neem may also help.

Try: Derma e Very Clear Acne Cleanser

Supplements: Use vitamin A to reduce sebum production; vitamins C, E and selenium to support skin “immunity” and skin cell repair; and probiotics to restore digestive imbalances. For severe redness, Benyamin recommends a high dose of 50 mg zinc (avoid long-term use at this dose; reduce it once redness subsides to avoid copper imbalance).

Try: Terry Naturally Acne Essentials

Problem: Eczema.

Eczema, from a Greek word meaning to “bubble or boil over,” is an itchy, red rash that can appear anywhere on the body and affects more than 30 million Americans. Although there is no cure, there are various ways to manage it.

Cause: As with acne, eczema triggers are vast—and vary from person to person. Common causes, according to Tackett, include excess stomach acid and leaky gut syndrome, candida overgrowth, food sensitivities, stress and contact with irritants found in cleaning and personal care products. Skin’s moisture loss can greatly exacerbate the condition.

Topical solution: Use gentle, nontoxic lotions that contain nourishing, plant-based oils and extracts. Research has shown that shea butter and sunflower seed oil can control and soothe dermatitis- related skin issues. Avoid “fragrances,” which are common skin irritants.

Try: Salcura Bioskin DermaSpray

Supplements: Probiotics balance gut bacteria and fight eczema-related inflammation. Omega-3s and hyaluronic acid restore moisture from the inside out.

Try: SeabuckWonders Sea Buckthorn Seed Oil

Problem: Psoriasis.

Less common than acne and eczema (10 percent of people inherit one or more of the genes that eventually lead to psoriasis, but only 2 to 3 percent of people develop it), psoriasis is an autoimmune disease that causes raised, red, scaly skin patches.

Cause: One main cause is silica (a trace mineral) deficiency, says Benyamin. Other triggers include genetics, leaky gut and diminished liver function.

Topical solution: Products that use salicylic acid can reduce scales and soften lesions, according to research published in Canadian Family Physician. Research has also shown that using aloe vera for four weeks can reduce psoriasis irritation. Jojoba moisturizes and soothes, while apple cider vinegar and capsaicin (the active ingredient in chili peppers) may alleviate itching and pain.

Try: Jason Natural Soothing Aloe Vera 98% Gel

Supplements: In addition to omega-3s and probiotics, look for beauty supplements that contain silica, with additional skin- and nail-supportive nutrients such as collagen and biotin. Tackett also recommends milk thistle for liver support and fiber to help eliminate toxins from the body.

Try: BioSil

If you like to drink herbal infusions, there are several blends that address skin health and usually focus on liver and blood cleansing herbs like burdock root and/or nettles. My favorite is Yogi’s Healthy Skin Tea with cinnamon and vanilla which is delicious and along with nettles has great digestive herbs and beautifying schisandra to support a healthy glow. There are plenty of other combinations out there if cinnamon and vanilla do not sound like your cup of, well, tea (oy!) and also green tea is always a great choice for skin health with all those antioxidants. Other herbs that are particularly healthy for the skin are Turmeric, Neem, and Amla, and be sure to drink plenty of water daily.

Wishing all of you skin that radiates your optimal health and natural light, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article..

A Personal Note

by

This blog has been trucking along for a while now, so I thought I’d check in with a personal note on the goals and philosophy for this space. It might seem a tad erratic with herbal tutorials here, food recipes there, and ready-made product information, but to me the goals are the same. My main interest is to empower people with the knowledge of what is out there in the natural world, whether that means their garden, their spice cabinet, or their natural food store, that can enrich their life and enhance their health. I’m a big believer in the idea that we are advancing in technological ways faster than we can humanly adapt, a concept that has been around for decades but has been mostly conveniently ignored, and this is my small way of grounding myself and anyone else who is interested back to the real world, the actual earth we inhabit, the roots that have brought us to this crazy point, and the traditions that have made us communal creatures. So much is lost each day to isolation, stretched schedules, imitation foods, and processed products, that the richness of life is threatened in the push towards better, faster, easier. But for what end? The Slow Foods Movement is a beautiful example of people taking a stand and saying we’ll take the more nutritious meal over the faster one, and that same idea can be applied to just about every aspect of life. Technology, and especially social media, are pushing images and information onto us and into us at an ever-increasing rate, leaving everyone a little on edge, if not completely frantic, and feeling always and forever behind. The laws haven’t kept up so how could our long-evolved emotions, our sense of time and space, our ideas of community, morality, humanity? They haven’t had the time and the future certainly isn’t carving out space for us to collectively take a time out and regroup, unless something major happens which certainly wouldn’t be pretty, so the best thing I can think to do is to try to be mindful of it all and not get swept up and away into the vacuum of a false reality. For humanity’s sake, for the plants’ and animals’ sake, and for the earth as a whole, we need to remain thoughtful. Humans are so darn proud of their capacity for higher thinking, yet we collectively choose to dull it on the regular. We must be mindful caretakers of each other and the earth we inhabit because it is quite simply our birthright. We can step up, or not, but the consequences of ‘not’ are unfortunately extreme.

3C1FD6E1-D954-40E0-A007-774027D68578[1]

I engage in social media reluctantly, which is why I don’t do all the regular things bloggers generally do. There is a formula for it actually, the whole blogging thing, and I’ve studied how it’s done as is my nature, but I’ve decided against the things that do not resonate with me, which is most of it. This may very well mean this space will have to evolve into something else, but for now I’m happy to connect with people in a way that feels somewhat natural though it does involve the very technology and social media that I just now protested. It’s a complicated world and a strange time to try to fit into it in an organic way that embraces long held values, addresses fears, and is done in an effort to try to share in an authentic and positive way, but this is what I’m working towards. I guess this is just a meandering way of saying what Shakespeare said so succinctly: “Though this be madness, yet there is method in ’t.” Hamlet (2.2.204-09).

Thank you, very sincerely, for being a part of my world and allowing me to be part of yours. You are a true gift and a treasure.

All the best to you and yours.

Zucchini Muffins (Gluten-Free, Dairy-Free, Egg-Free, Nut-Free)

by

My sons still talk about the zucchini muffins I made years ago and ask me to make them again. I only made them once because shredding the zucchini by hand took me ages that first time, but now I’m ready to try again with perhaps the help of the blender. I looked up the recipe on my old blog and found I’d written it in 2014! Those muffins must have been better than I remember for my kids to still have a hankering for them four years later. Here’s the (slightly edited) original post with the recipe, though next time I’ll probably add another teaspoon of cinnamon which means a full tablespoon.

My friend gave me a zucchini the size of large 2 month old baby so I figured I’d switch my plan of making pumpkin scones to zucchini muffins. After looking for a recipe online that I could play with, I realized there wasn’t much out there that had all our needs covered~ gluten, dairy, egg, and nut free, so the “playing’ part was rather extensive. Anyone who believes that old adage, “Baking is a science, cooking is an art” has obviously never baked with food intolerances in mind. I can’t say it’s a perfect recipe as it was indeed my first go at it, but they didn’t crumble (and no xanthan gum!) and they taste pretty good. (My kids love them.) Plus we used that freaky zucchini so now my sons no longer have a prop pretending to be cavemen which was getting to be a bit much every time we were in the kitchen. I must admit though, it really did look like a primitive weapon. Here’s the recipe:

zucchinimuffins3

Ingredients:

2 T flax meal + 5 T water (set aside at least 10 minutes)

2 C grated Zucchini

1/2 C apple sauce

1/4 C sunflower oil

1 t vanilla extract

1 C brown rice flour

3/4 C oat flour (make sure it’s gluten-free)

1/2 C millet flour

1/4 C tapioca flour

3/4 C brown sugar

2 t cinnamon (or more~ actually will do more next time, but it’s personal taste)

1 t nutmeg

1 t baking soda

Preheat oven to 350. Prep muffin pan with oil, spray oil, or liners. Add the grated zucchini, apple sauce, oil, vanilla extract, and flax that has soaked in water all together and mix well. In a separate bowl mix the dry ingredients together before blending the wet and dry together~ easily done with a spoon, no need to get your mixer dirty. Fill the muffin pan~ 12 regular sized muffins. Cook for 23-25 minutes.

Two zucchini muffins
Don’t these look good for a recipe without xanthan gum?!

These were good out of the pan but I did think a little more cinnamon would have made them better so I sprinkled some cinnamon sugar on top. My boys don’t mind the extra sweetness although they’ll probably miss running through the kitchen yelling “Aaarrrgh” with the zucchini.

It’s not quite the 2018 zucchini season here yet although the berries have been going strong for a couple of months now, so I’m expecting it won’t be long before backyard summer veggies start popping up. Happy Summer Solstice! Make sure you enjoy the sun safely this summer and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Gluten-Free Waffles and Cinnamon Bread

by

When my kids were going through a period of food restrictions due to intolerances, giving up gluten was by far the hardest part. Waffles came in handy as bread substitutes because gluten or no gluten, waffles are almost always yummy. I could pack them in my sons’ lunch boxes either plain, or with peanut butter between two just like a sandwich, and they loved it. (If you have never tried peanut butter on waffles before, you have to try it. It’s way better than it sounds.) Now they are able to eat gluten again, one more often than the other, but I still make the waffles gluten free and egg free for easy breakfasts. I make a double batch and just stick them in the fridge for a quick warm up on school days, and if they ever didn’t eat them all up within a couple of days I’d put them in the freezer, but that hasn’t happened yet. I like using Pamela’s Baking and Pancake Mix, but it does contain almond meal and buttermilk in the ingredients so if you are avoiding dairy and/or tree nuts, use another brand such as Enjoy Life Pancake and Waffle Mix and follow their instructions for flour to liquid ratio, and add in the other bits down below as desired.

0B2D021F-1459-4D57-9833-E43DB0EF0CA4[1]

With Pamela’s mix, to make about 8 waffles, you will need:

4 T flax meal with 3/4 cups warm water (or 4 eggs)

2 T sunflower oil or another oil you like

1 t ground cinnamon

1 t vanilla extract

1.5 cups water

3 cups Pamela’s Baking and Pancake Mix

3/4 cups chocolate chips (optional but my kids’ favorite part)

To make:

Add the flax meal to the 3/4 cups of warm water and set aside for about 10 minutes. If using eggs, just blend everything together all at once. Eggs make more golden waffles but I use the flax meal because of the good omega-3 oil and the fiber, plus one of my sons had to avoid eggs for a while (intolerance) so I don’t like him to eat them all of the time. If using the flax, add the ingredients to the flax and water in the order I’ve written them above. Stir until just mixed, then load about 1/2 cup of the mixture at a time into the waffle iron. I spray my waffle iron each and every time with coconut oil, but I’m sure you know your specific iron’s needs.

D705522A-63B2-4CE6-9315-6EC26EA822D0[1]

These make an easy snack too. When anyone first does an elimination diet or is told they can no longer eat certain (usually favorite) foods, it really helps to have tasty alternatives to rely upon to help ease that sense of loss. It truly is a grieving period, and for kids it can be especially incomprehensible, plus it’s hard on the parents who have to suddenly scramble as well. Even adults need to know they still can enjoy delicious foods every day, even if they are not exactly the ones they relied upon for years. Any time familiarity can be reestablished, a person’s sense of security, and therefore confidence grows, and it really does take all of that and more to stick with avoiding favorite foods. It also helps to know that if it is an intolerance, rather than an allergy, you really can beat it (in most cases) as long as you systematically work on building up your digestive tract as well as avoiding the trigger foods for as long as it takes. You will inevitably find new comfort foods, healthy choices that provide both healing and joy, but the process can bring up uncomfortable feelings until you hit on those perfect-for-you finds. Go easy on yourself until you get there.

Here’s another comfort food recipe for the gluten-challenged. This one comes from Delicious Living and I plan on giving it a next weekend. One of my favorite activities to do on Sunday afternoons is to bake while listening to one of my favorite podcasts, such as Wait Wait Don’t Tell Me or This American Life, and considering this is a bread, and it has cinnamon, I know it’ll be worthwhile for my family because we love bread and cinnamon (as you might have guessed from the quite large bag of cinnamon I keep on hand in the picture high up above.)

Gluten-Free Cinnamon Roll Bread

For the Bread:

  • 2 cups gluten-free all-purpose flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ¾ cup sugar
  • 1 egg
  • 1½ cups milk
  • ⅓ cup plain Greek yogurt
  • 1 teaspoon vanilla extract
  • FOR THE SWIRL
  • ⅓ cup brown sugar
  • 2 tablespoons unsalted butter (melted)
  • 2 teaspoons ground cinnamon

FOR THE GLAZE

  • ½ cup powdered sugar
  • 2 tablespoons milk

Directions:

Preheat oven to 350˚. Grease bottom and sides of a 9-inch loaf pan; set aside.

  1. In a large bowl, combine flour, baking powder and salt. In a medium bowl, combine sugar, egg, milk, Greek yogurt and vanilla; add to dry ingredients, and mix until well combined. To make the swirl, in a small bowl, combine brown sugar, melted butter and cinnamon.
  2. Pour about ⅓ of the batter into prepared loaf pan. Spoon ½ of swirl mix into a few spots in the batter; use a knife to swirl around. Top with another ⅓ of batter, and spread evenly. Repeat the swirl step. Add the last ⅓ of batter. Use knife to create swirls.
  3. Bake in oven for 45–50 minutes or until toothpick comes out clean when inserted. Remove bread from oven, and allow to cool. In a small bowl, combine powdered sugar and milk; pour over bread.

PER SERVING (1 slice): 223 cal, 3g fat (1g mono, 0g poly, 2g sat), 24mg chol, 206mg sodium, 43g carb (0g fiber, 26g sugars), 3g protein

May your days be filled with optimal health that is tailor made for you, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.