Category Archives: The Recipe Book

Is Quinoa the Perfect Gluten-Free Grain?

Friend or Fad:
Is Quinoa the Perfect Gluten-Free Grain?
By Eric Zielinski, DC Student

Grains have gotten a bad rap recently and everyone seems to be going “Paleo!” Yet, like any diet fad or food movement, I have my suspicions that eating like our cavemen ancestors just isn’t the best option for everyone.

Omitting grains from your diet can be a great way to give your digestive system a break. If you’re fighting cancer or a chronic disease like type II diabetes, then yes, I could see the benefit of not eating grains for a season. But for the average healthy person seeking the Abundant Life, I personally view grains as a healthy addition to someone’s diet. The point of this article isn’t to bash the Paleo movement, but to offer a more balanced approach to how we eat today.

Here’s the bottom line: Considering the recent push toward a grain-free lifestyle, it is vital to remember that for millennia, people consumed grains as their primary source for nutrition. Native Americans had their corn, Incas ate quinoa, people in the Far East lived on rice, and Mediterranean countries consumed an exorbitant amount of wheat products like couscous and unleavened bread. Meat was (and still is in many countries) a delicacy reserved for the rich and the common folk lived off the land.

This is NOT to say, however, that everyone should be loading up on wheat and other gluten-rich foods. If I were writing this 100 years ago, I would have nothing bad to say about it as gluten sensitivity was relatively non-existent. Today, that’s a different story.

Gluten is the protein found in wheat endosperm that both nourishes plant embryos and makes baked goods chewy. Not only in wheat, gluten is contained in many grains like rye, barley, spelt and even oats. quinoaUp until the 20th century, people lived on wheat and gluten products with no documented problem. Then, in the mid-20th century, reports starting springing up about people having sensitivities to wheat and other grains and the issue has escalated so much that in 2009, researchers revealed that celiac disease (gluten allergy, not just gluten “sensitivity”) increased by 400% since the 1950s! Today, it has been suggested that up to 3% of people worldwide cannot digest gluten properly.

Why? What could have happened in the early to mid 1900s that could have led to this dramatic increase in celiac disease?
The answer, quite honestly, is speculative, but there is great reason to believe that it’s because of unnatural mass farming practices, genetically modifying grains and the simple fact that that the grains we have in our stores are a shadow of what pure grains once were.

According to research conducted by the Whole Grains Council, “Different types of wheat have different numbers of chromosomes, and some studies show that the older wheats, with fewer chromosomes, tend to have lower levels of gliadins, the type of gluten proteins that seem to cause most sensitivities. Einkorn, the oldest known type of wheat in our current food supply, has just 14 chromosomes, and is called a diploid wheat. Durum wheat (the kind most often used for pasta) and emmer are tetraploid wheats, with 28 chromosomes. Common wheat (used for most everything) and spelt have 42 chromosomes and are known as hexaploid wheats. Research shows that different tetraploid and hexaploid wheat varieties differ widely in gliadin levels, and it’s possible to select “individual genotypes with less Celiac Disease-immunogenic potential.”

Essentially, the grains widely on the market today have been scientifically modified and bred to be rich in gluten to improve taste, prolong shelf life, and to give foods a more appealing texture. This, mind you, has all been done at the expense of our health! Gluten in most grains today is like glue to our colon and has been linked to a variety of health concerns:

• Autoimmune disease
• Type II diabetes
• ADD/ADHD
• Learning disorders
• Autism
• Heart disease
• Cancer
• Digestive issues (constipation, diarrhea, gut inflammation, irritable bowel syndrome and leaky gut)

This is not to say, however, that all grains are bad. In the words of the Whole Grains Council, “Even if you’re not gluten-sensitive, you may want to consider some of the ancient grains. Research shows that Kamut has higher levels of antioxidants than some modern wheats, and that healthy plant sterols are higher in tetraploid wheats than in hexaploid wheats.”

My personal favorite grain is quinoa. Held to be sacred by the Incas, researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa and two flavonoids, quercetin and kaempferol, are now known to be abundant in concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry. Recent studies are also providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. In an environment where inflammation runs rampant and has been linked to many disease processes, it is imperative that we eat anti-inflammatory foods as much as possible. In addition to being one of the most protein-dense foods and containing almost twice as much fibers as most other grains, the nutrients in quinoa are:
• Manganese (43%)
• Tryptophan (21.8%)
• Magnesium (20.9%)
• Folate (19.5%)
• Phosphorus (19.4%)

Probably the most common way people eat quinoa in America is to serve it up plain as a side dish, similar to rice or couscous. I like to make a meal out of it by boiling it in a big ol’ pot with curry and some diced carrots, onions, garlic, raisins, apples and nuts. Sometimes, when I have leftovers, I like to make a leftover quinoa porridge similar to rice pudding for breakfast the next day. It’s great with plain quinoa or the curry mixture that I like to make. Here’s the recipe:

Mama Z’s Quinoa Porridge

Ever wonder what to do with that left over quinoa from lunch or dinner? Here’s a great idea you and your family will love. Mix your left over quinoa together with a little maple syrup and butter or coconut oil, and you get a delightful warm cereal alternative. Use the leftovers for the recipe below.
Ingredients:

Delicious Rice Pudding with Cinnamon• 2 large eggs
• 1 1/2 cups cooked quinoa
• 1 can coconut milk
• 1 1/2 cups Blue Diamond Almond Breeze
• 1 teaspoon vanilla
• 1/2 honey granules or coconut crystals
• 1/2 raisins or chopped dried fruit
• 1/2 teaspoon Finely Ground Pink Himalayan Salt
• 1/2 tablespoon pumpkin pie spice

Instructions:

• Heat oven to 325 degrees Fahrenheit.
• In an un-greased 1 1/2 quart casserole, beat eggs and stir in ingredients in the order listed above.
• Bake uncovered for 50-60 minutes, stirring every 15 minutes, until most of the liquid is absorbed. Top of porridge may be wet and not set (be careful not to over bake as the porridge may curdle).
• Stir well. Let stand at least 15 minutes. The more time the porridge has to settle and cool, the more liquid will be absorbed. To reach ultimate, creamy goodness, place in fridge overnight. Serve warm or cold.
• Enjoy!

Chia Seeds – Hydration Powerhouses

Chia Seeds
Hydration Powerhouses
By Caridad Claiborne, Dietetic Program

Yay for warmer weather! After the long and icy winter had us stuck indoors, I’m sure we are all delighted to be able to enjoy the sun again. With nice weather, comes more opportunities for outdoor activities, sports, and exercises. Now if you are one of those outdoor loving people and spend most of spring and summer outside, there is one rule you must follow: Stay hydrated! When the weather is hot there is a risk of dehydration and an even greater risk for those who practice high intensity workouts and sweat profusely. Dehydration can set in when you have not taken in enough fluids or lose too many fluids through sweating. Symptoms such as lightheadedness, nausea, weakness, confusion, a decrease in urine, and fainting could occur. Though an increase of thirst could occur as well, you should not always rely on thirst alone as a sign of dehydration. It is extremely important to drink plenty of liquids, water being the most effective, as well as making sure you drink beverages to replenish electrolytes.

One of my favorite ways to stay hydrated during outdoor activities in hot conditions is consuming chia seeds. Yes, these are the same chia seeds used in the Chia Pets that where popular in the 80’s. Sing it with me now…”Ch-ch-ch-chia!” Chia seeds are just as fun to eat or drink, as the jingle is to say. So what exactly are chia seed and how do they keep you hydrated? Chia seeds are these edible little powerhouses that are grown in Mexico and have been a staple food in Mayan and Aztec cultures. The word “Chia” means strength and these tiny seeds are said to increase endurance and boost energy. MyPlate states that two tablespoons of chia seeds contain 138 calories, 5 grams of protein, 12 grams of carbohydrates, 10 grams of dietary fiber, and are packed with vitamins and minerals. Additionally, they are easily digested and have higher amounts of Omega-3 fatty acids than flax seeds. Chia seeds can slow down the conversion of carbohydrates into sugars, which will fuel your body longer. Therefore, taking them before a workout can aid in endurance.

So how do you eat these black and white seeds that resemble marbled dinosaur eggs? You could sprinkle them into yogurt, oatmeal, over salad, or on toast. However, to use them to help with hydration you must first allow them to absorb liquid. Chia seeds have a hydrophilic property that allows them to absorb up to 12 times their weight in liquid. This means it is important to place the seeds in plenty of liquid and allow them to soak up the liquid for 10 minute before consuming. This is also what helps them combat dehydration. When the seeds absorb the liquid a gel forms around them. If the texture of foods is important to you, this might be a slight issue, but I assure you it is worth it to forge through. Chia seeds have a mild, nutty flavor that won’t over power the taste of whatever you mix them with. Now that you have the complete background on chia seeds, here is a super hydrating and energy packed drink recipe to try before you next outdoor adventure:

Claiborne-chia22 tablespoons of chia seeds
2 cups of coconut water (you could use regular water but coconut water is packed with electrolytes)
the juice of one lemon (or 2-3 tablespoons of any fruit juice you like)

Let the chia seed sit in the water for 10mins. Add juice. Enjoy!

Kale Yeah! Intro to Juicing

Kale Yeah!
Intro to Juicing
By Trystanna Williams, DC Student

I am addicted to juicing. I absolutely love the delicious, natural fuel that provides long lasting energy to keep me focused and going all day long. So, what is juicing and why is it so amazing? Juicing is the process of extracting vitamins and minerals from raw fruits and vegetables. The process of juicing strips away solid matter from the produce thus leaving you with pure liquid (if you have a good machine). juice2This super liquid is loaded with vitamins, minerals and anti-oxidants that will leave you feeling full and satisfied. Smoothies, on the other hand, contain a great amount of fiber providing satiety with the volume. Due to the juicing process, it lacks fiber. However, it still contains a similar amount of nutrients as smoothies, only WITHOUT the fiber. A small volume of juice aids the body’s natural detoxification properties. Smoothies are very easy for the body to digest and absorb nutrients just not as quickly as juices. For the purpose of juicing, lacking fiber is a good thing. It allows the body to rapidly digest and absorb the nutrients found in the juice as opposed to a smoothie, which slows the entire process down a bit. Through the juicing process, fiber is released allowing high concentrations of nutrients to directly enter our bloodstream in a quick and efficient manner.

It’s best to use organic fruits and vegetables when juicing. As a poor college student, I understand it may be difficult and expensive to purchase organic produce all the time. If you aren’t able to purchase organic, I would suggest buying local produce from the farmers market and try avoiding the dirty dozen. The dirty dozen is a list of twelve of the most contaminated fruits and vegetables. As of 2013, this list included: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries and sweet bell peppers.

I like to make vegetable based juices then sweeten it with some fruit. My go-to vegetables are dark leafy greens such as spinach, romaine lettuce, and kale. I also use cucumbers, celery, beets, and carrots. My favorite fruits are citrus, berries, apples, pears, pineapple, and grapes. I found out the hard way that bananas are not good to juice; I would save those for smoothies. However, you CAN juice the banana peel but you don’t get much juice.

Juicing is truly as easy as it sounds. Just wash the produce, remove the peel if needed, then pop them into the juicer and let it work its magic! As soon as your freshly made juice is exposed to air, it begins to oxidize thus decreasing the nutritional content. So, drink it within 20 minutes or refrigerate it ASAP. Fresh juice can be stored in the refrigerator for up to 48 hours. I prefer to store my juices in glass mason jars because they have tight-fitting caps and are relatively inexpensive.

I’ve included my favorite recipe below. I hope you enjoy it as much as I do!

juice1Green Juice Recipe:
Large handful of spinach
Large handful of kale
4 celery stalks
1 cucumber
½ head of broccoli
2 large carrots
2 oranges, peeled
2 green apples
Add produce to juicer and enjoy!

Sources:
http://www.projectjuice.com/pages/why-juice
http://nutritionstripped.com/juicing-101/
http://justjuice.org/juicing-tips/
http://foodbabe.com/2013/08/05/juicing-mistakes/

Hummus

Hummus: Health Benefits and Tasty Homemade Recipe
By Eric Zielinski, DC Student

Even though the chickpea has been cultivated for more than 7,000 years and variations of hummus have been made for much of that time, the health benefits are oftentimes overlooked. With ingredients including freshly squeezed lemon juice, fresh garlic, tahini, and chickpeas, hummus contains several vitamins and minerals that are beneficial for a healthy diet.

The main ingredient in hummus is the garbanzo bean, also known as the chickpea. Like most legumes, they have been heralded for their fiber content which has been linked to normalized blood lipid regulation. HummusA recent study has also shown that we can obtain health benefits from garbanzo beans that are consumed at much smaller amounts over a shorter period of time. In this study, it took only one week of garbanzo bean consumption to improve participants’ control of blood sugar and insulin secretion. Equally important, only one-third of a cup of the beans per day was needed to provide these related health benefits.

Between 65-75 percent of the fiber found in garbanzo beans is insoluble fiber, and recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line the intestinal wall. By supporting the energy needs of intestinal cells, the SCFAs made from garbanzo fibers can help lower risk of colon problems, including your risk of colon cancer.

The nutrients in one cup of cooked chickpeas are as follows: molybdenum (164 percent of daily value); manganese (86 percent); folate (71 percent); fiber (50 percent); tryptophan (44 percent); protein (29 percent); copper (29 percent); phosphorus (28 percent); iron (26 percent).

Mama Z’s Hummus Recipe
Prep time: 10 Minutes
Ready In: 15 Minutes
Servings: 8

Ingredients:
3 cloves of garlic, peeled and whole
2 teaspoons sea salt
1 (19 ounce) can of garbanzo beans, drained
3 tablespoons of tahini (sesame-seed paste)
3 tablespoons of lemon juice (fresh squeezed)
1 tablespoon of honey
2 tablespoons of purified water, or as needed
1/4 cup of Spanish olive oil, divided
1 tsp. of Herbes de Provence or Italian seasoning, 1 tablespoon of chopped, fresh rosemary or 1 teaspoon dried

Directions:
1. Combine into food processor or blender: garlic, sea salt, garbanzo beans, tahini, lemon juice, honey, purified water and two tablespoons of oil. Process until smooth. Spoon into a 16 ounce container.
2. Put herbs on top and drizzle two tablespoons of olive oil over the top.
3. Freezes or refrigerates well.

Sources for this article include:
http://nutritiondata.self.com/facts/legumes-and-legume-products/4407/2
http://hummus.jp/history_en.html
www.whfoods.com/genpage.php?tname=foodspice&dbid=58

Going Raw with Your Pet

Going Raw with Your Pet
Yamila Cruz-Martinez, DC Student

A while ago I was in iReddit and saw a post from a pet owner that melted my heart. He was alerting people not to buy “Waggin Train Jerky Tenders” because they are toxic dog treats and his dog died from eating them. According to the story, approximately 1,000 deaths have been attributed to those treats. As Chiropractic students, many of us try to have a healthy balanced diet. We avoid preservatives, buy organic food and grass-fed meats, and stay away from the frozen, canned, or boxed “food” products, etc. But what about the food that we give to our pets? Like us, they need certain vitamins and minerals, but some foods that are healthy for us aren’t healthy for them. With that in mind, I decided to write about a raw diet for our pets.

RawPetRaw food diets are controversial. Some suggest that adult dogs would thrive on an evolutionary diet based on what canines ate before they became domesticated. This includes raw, meaty bones and vegetable scraps, although some veterinarians and the FDA disagree. Are grain-based commercial pet foods healthy? Commercial pet foods are unregulated. You probably won’t even know the chemicals and preservatives that are in there, even if it says “preservative-free”, because chemicals and preservatives are frequently added at the rendering plant, before they reach the manufacturer. A raw meat diet is the way nature intended. A species-appropriate diet for dogs is one that mimics the way wolves and wild dogs eat in their natural habitat. They feed on the whole carcass, including the organs and the bones, which provides them with all the essential nutrients. A raw diet provides nutrients in their whole, unaltered, unprocessed form: vitamins, minerals, amino acids, enzymes, probiotics, etc. They have not lost their potency or been destroyed by heat. A raw diet can improve your pet’s immune function, reduce dry skin, and help to eliminate allergies and inflammation. Pets on a raw diet often have cleaner teeth, smaller stools and more energy.

Obviously, there can be potential risks to feeding your pet raw food. There can be threats to humans from bacteria in raw meat. Pet owners should clean and disinfect everything in the kitchen, so bacteria like E. coli or Salmonella spp. won’t get in your food. Another important thing is to verify what vegetables and fruits are good for your pet and what bones are appropriate to chew. A raw food diet typically consists of muscle meat, often still on the bone; bones, either whole or ground; organ meats, such as livers and kidneys; raw eggs; vegetables like broccoli, spinach, and celery; apples, or other fruit; some dairy, such as yogurt.

The cost of a raw food diet varies with the ingredients used, how it is prepared and the size of your dog or cat. It’s recommended that you prepare the food yourself, but there are also some prepared raw food brands that are sold mostly in health food stores and farmers markets. Be sure to include variety in your pets’ diet so they can get all the nutrients they need, and remember that cats and dogs may have different needs.

Here is a recipe you can make from the juice pulp, taken from rawmazing.com:

Juice Pulp Doggie Treats:RawPet2
8 cups juice pulp (make sure you don’t have anything toxic to dogs in your pulp)
1 cup sunflower seeds
1 cup ground flax soaked in 2 cups water for 1/2 hour
1/4 cup nama shoyu (optional)

1. Mix all ingredients together and spread on non-stick sheets 1/4 inch thick.
2. Score into 1-inch squares.
3. Dehydrate at 145° for 1 hour, reduce heat to 115° and continue to dry until completely dry, flipping once during dehydration. Approximately 12-14 hours.

The Unbelievably Nutritious Avocado

The Unbelievably Nutritious Avocado
Vegan Chocolate Pudding (Recipe Included)
Eric Zielinski DC Student

Avocados are one of the healthiest foods on the planet. They are filled with a plethora of nutrients including vitamins A, B, C, E, and K, as well as minerals like copper, iron, phosphorus, magnesium, and potassium. In fact, you would need to eat two or three bananas to meet the potassium content of just one avocado. Avocados also contain fiber, protein, and beneficial phytochemicals such as betasitosterol, glutathione and lutein which help protect against various diseases and illnesses, like macular degeneration and cataracts. Due to their high folate content, avocados are a great combatant against birth defects like spina bifida and neural tube defects. Folate has even been linked to stroke prevention. Phytonutrient compounds found in avocados, such as polyphenols and flavonoids, have been found to hold anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders which can affect every part of the body, including joints, internal organ systems, skin, and connective tissue. The monounsaturated fats in avocados have also been heralded as capable Avacadoof reversing insulin resistance, which helps to regulate blood sugar levels. Avocados also contain more soluble fiber than most foods, which help keep steady blood sugar levels, proper bowel regularity, and maintaining proper weight control.

When including avocados in a meal plan, it is vital to remember that they are in the fruit family. The United States have all but sequestered avocados to salads and tacos, but in most countries, they are used quite regularly in desserts. Their mild flavor, texture, and creamy consistency provide an excellent addition to many favorite treats when mixed properly. To help you keep your holidays guilt-free this year, try this naturally soy- and gluten-free raw vegan chocolate pudding recipe:

Avacado PuddingDaddy Z’s Chocolate Avocado Puddin’
Prep: 30 minutes, Yield: 8 servings
3 avocados
1 cup coconut-soaked raisins *
1 t vanilla
1/2 cup unsweetened cocoa powder
1/2 cup coconut milk
1/4 t stevia

1. Place avocados in food processor.
2. Add 1/4 cup coconut milk and the remaining ingredients and blend until smooth, making sure to scrap the sides with a rubber scraper.
3. Add extra milk to desired consistency.
* Coconut-soaked raisins are a staple for my deserts. They’re unbelievably resourceful and taste good with almost everything – and especially by themselves.

1. Pour 1 can coconut milk in a large Tupperware or glass bowl with a lid.
2. Add raisins to the top of the milk line.
3. Mix with spoon, cover bowl, and refrigerate for at least 1 day to marinate.
4. This mixture will keep for several days.

Variations
If your dietary restrictions preclude cocoa, use carob powder instead. Same measurements apply.

For Our Loving Little Picky Eaters
For those of you whose children are picky eaters, throw in some cooked vegetables and fruits into the mix, and they’ll never know. I like to steam some carrots, beets, and zucchini/squash and add it to the puddin’ recipe above. If you do this, you may want to add another avocado and some extra coconut-soaked raisins or some fresh pineapple to balance out any bitterness from the veggies.

Sources for this article include:
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=100
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
http://www.healthonlinezine.info/health-benefits-of-avocados.html
http://www.mayoclinic.com/health/fiber/NU00033

Healthy Pizza – James Beuerlein, DC Student

the recipe book

Pizza is the bane of many who have tried to make the switch to healthy eating, but it does not have to be. In fact, my wife and I make scrumptious pizza weekly and we are able to do it guilt-free in about 30 minutes. How is this possible? Let’s jump into the recipe:

The Crust:

Buy Bob’s Red Mill Gluten-Free Pizza Crust at Harry’s or Publix and follow the instructions on the package exactly. It will require 2 eggs, 2 tbsp olive oil, and one package of pizza crust mix. Bake once for 10 minutes before topping. I recommend oiling the pan with grapeseed oil, which will not go rancid when cooked.

The Toppings:

Here is where you get to be creative, I’ll list some of our go-to toppings, but pick what you like, pile it on, and make it fantastic!

Spinach

Mushrooms

Olives (black, green or both)

Onion

Red Pepper

Minced Garlic

Tomatoes

Sun-dried tomatoes

Avocado

Black Beans

Fresh Basil

Cheese – This is the ringer. The trick is to use Mozzarella Almond Cheese! This can also be found at Harry’s and Publix. Absolutely dairy-free! For those who are more adventurous in the area of cheese, we often throw in some goat cheese or feta.

Sauce – Look for an organic, natural pizza sauce in your local grocery. The key ingredients to watch out for are wheat flour and sugar of any kind. Beyond that, go with whichever brand you like best for taste.

Following the instructions on the package, you will bake the crust alone, then top the pizza, then bake again for about 10 minutes – all at 425 F.

The nutrient content of this pizza will vary widely depending upon the toppings you choose. The list I’ve included here has a great variety of antioxidants (red pepper, onion, garlic, tomatoes, basil), vitamins and minerals (spinach, basil, tomatoes), healthy fats (olives, avocado, almonds), fiber and protein (black beans, almonds and pizza crust). This much is certain: this is one indulgence you will not feel guilty about!

Recipe makes two pizzas.