One of the challenges that she faced however was the search for a bread product that would meet the needs of the family and also taste good. After trying many different brands of commercially available products Darcie decided to try making her own. This flatbread has become a family favorite. We're happy to say Darcie agreed to let us share it with you.

A gluten-free, dairy-free, egg-free bread it's a wonderful recipe to still allow those families who have to deal with food sensitivities to include bread in their diet. And for those who don't need to, well...it's still pretty tasty. These gluten free flours can be purchased commercially in larger grocery stores    

1 cup gluten-free oat flour    
1/4 cup white rice flour  
1⁄4 cup sorghum flour  
1⁄4 cup tapioca starch  
3⁄4 teaspoon xanthan gum  
1 teaspoon crushed rosemary  
1⁄2 teaspoon sea salt  
1⁄2 teaspoon gluten free baking powder  
2 tablespoons olive oil
1 cup hot water  
2 teaspoons honey
extra white rice flour for kneading    

Mix dry ingredients together until fully combined
In a separate bowl mix together hot water, oil, and honey  
Add to dry ingredients, mixing well  
Let batter rest for 10 minutes  
Sprinkle a small amount of white rice flour on a cutting board  
Place 1 heaping tablespoon of batter on the cutting board and sprinkle with white rice flour  
Gently work the batter into a circle about 8 inches in diameter    
Turn over about half way through the process to prevent sticking    
Place a cast iron pan or comal on the stove and bring to medium heat  
Carefully transfer the flatbread to the hot pan
Cook approximately 2 minutes on one side, flip and cook 1 minute on the other side  
Remove from pan and allow to cool, the flatbread will soften as it cools    

Note: you may need to re-form the bread after transferring to the pan as the dough is rather delicate

Darcie says: "This flatbread is perfect for making taco-like sandwiches. I fill mine with all kinds of meats, lettuce, tomatoes, avocados, pesto -- you name it. It's delicious and doesn't have the typical strange taste so many gluten free recipes do."

It's getting close to the season for fresh fruits and vegetables.  So many of us have become conditioned to the idea that the producer will triple wash and clean all the produce that we don't take proper sanitary precautions at home.

This can be a problem when there are pesticides on the food or when there is a bacterial contamination.  Pesticides don't come off with just a quick water rinse.  They're chemical creations that are designed to be water insoluble (otherwise how would they stand up to the rain).  And if there is some sort of bacteria on the food simply cutting into it can transfer these bacteria from the outer skin to the flesh of the fruit or vegetable.

Therefore in order to have the best possible kitchen hygiene it is important to follow a few simple rules.  These rules won't protect you in the case of serious outbreaks or contamination from the production end.  But they certainly go a long way toward helping you to have the cleanest food possible.

1. Wash your fruits and vegetables with a solution designed to help clean them.*
2. Always use a clean cutting board and knife on a clean counter.
3. Do not cut meat on the same cutting board or with the same utensils as fruit, vegetables, bread, or cheeses.
4. Always sanitize your equipment and counter after working with meat.
5. Scrub any hard outer layers.  This includes melons and squashes.
6. Discard the outer leaves of leafy vegetables which are often also tougher and less tasty.

*Because water alone is not enough to thoroughly clean your produce, consider using a wash.  You can purchase fruit and vegetable washes at the grocery store however you can also save a little money by making your own at home.

Combine the following ingredients:

1 C. water
1 T. vinegar
2 T. baking soda

Let mixture fizz a little and then pour into a spray bottle.

To use this wash spray onto produce and let sit for a couple of minutes.  Wash in cold water, scrubbing with a brush if the produce has a tougher rind or peel. 

photo:  marykbaird

But did you know that you can make it at home?  Often less expensive and just as tasty it's simple and easy.

When making this recipe use organic, whole milk yogurt.  Organic dairy is a good choice, one that allows you to estrogenic additives, antibiotics and preservatives which can be found in conventional dairy products.  Whole fat dairy is important to allow the body to fully utilize the vitamin D (vitamin D is a fat-soluble vitamin) and properly assimilate the calcium.

Greek Yogurt

1 32-oz organic whole milk yogurt*

Line a colander with cheese cloth or an unbleached coffee filter

Pour the yogurt into the colander

Place the colander over a bowl

Place the colander and bowl into the refrigerator overnight

In the morning the yogurt will have thickened and in the bowl will be the whey which has separated out.  This whey can be used in a number of different ways.  You can drink it, use a tablespoon in the water when you soak beans, use it in bread baking for a sourdough tangy flavor, it can replace milk or water in muffin or snack bread recipes, add it to smoothies or protein drinks.  If all else fails and you find you cannot use it you could at least feed it to your dog who will benefit from the nutritious profile.

The longer you let the yogurt sit the thicker it can get.  Putting a small weight on top can help press even more liquid out.  This thicker product can be used as a yogurt cheese, replacing cream cheese.  If you fold in herbs or spices to taste it can substitute as a boursin-style cheese.  

One way to help relax the body and the mind is to take a detox bath.  This bath is very soothing for many people and the addition of calming essential oils helps to further support the transition to sleep.

To make a detox bath combine the following ingredients in a hot, but not scalding, tub of water:

    1 cup epsom salts
    1 cup baking soda
    3-5 drops of essential oil

Soak for 20 minutes immediately before bedtime.

This bath can be repeated up to twice per week.

Calming essential oil choices would include:

• lavender
• chamomile
• ylang-ylang
• geranium
• grapefruit
• vanilla

Note: if desired rub 1-2 drops of essential oil on each big toe before getting into the tub (in which case oil would not be added directly to the water) 

Caution: Do not use this bath if you are pregnant, nursing, have high blood pressure, or other health conditions that might be severely impacted by immersion in a hot bath.

photo: mconnors

An elimination diet is one way to see if gluten is a problem for your body.  Removing all sources of gluten from the diet, every last crumb, for 21 days is the first step.  This requires reading the label and making sure that there is no gluten in the ingredients.  At the end of 21 days you may find that many of your previously unobserved symptoms have disappeared.  You may have less bloating, less gas, less diarrhea or constipation, less gut irritation, less heartburn.  You may also find that you feel better, your mood is improved, your frequent headaches are gone, you feel more energetic.  These could all be symptoms that gluten sensitivity has been a problem for you; one which you were not aware of.

Writing down how you feel every day for the 21 days is helpful.  Not a detailed journal, but perhaps a few words about how you feel physically and emotionally.  It is useful to write down how you are feeling as often we think we will remember from day to day, but frequently we either forget or get confused as to which day was which.

The second part of the elimination is to then challenge your system after 21 days.  To have a piece of bread, some crackers, or something with gluten in it.  If you have a response that often can be a clear indication of food sensitivity.  If you are uncertain as to whether the response was to the gluten you can wait five days and challenge again. 

A second method for discovering food sensitivity is to test for it through blood.  A sample is drawn and sent to a lab where the blood is exposed to a number of different foods.  If there is a reaction that reaction is gauged as to severity.  The end result shows food sensitivity.  This can be done for a large number of food substances however gluten is almost always included because it is a food that many people are sensitive to.

If you have a food sensitivity to gluten it is important that all sources of gluten be removed from the diet.  

When it comes to avoiding gluten a useful mnemonic is BROWS – Barley, Rye, Oats, Wheat, and Spelt. These are the grains that contain gluten and which should be avoided. Any grain not on this list, rice, corn, amaranth, quinoa, teff, buckwheat, millet, etc. should be safe to consume.

The one exception to the BROWS rule is oats. Oats do not specifically contain gluten, however they are often grown near or warehoused or transported with glutinous grains. Gluten free (GF) oats are an acceptable choice.  It is important to note that if you eat them and do not feel well, in spite of the GF status, discontinue eating them.

Brands that are gluten free include:

• Bob's Red Mill Gluten Free Oats
• Cream Hill Estates
• GF Harvest Gluten Free Oats
• Gifts of Nature
• Only Oats
• McCanns (they claim to process in a dedicated oatmill although they do not have GF certification - consume with caution)

photo: karpati

via addwellnessgroup.typepad.com

Breakfast is the most important meal of the day.  Starting the day with fiber and protein will keep blood sugar stable.  This often helps to avoid the temptation to overindulge later in the day.  It can also help younger ones not be as prone to meltdown.

Snack before the party.  Instead of skipping meals so that you will be "really hungry" before a party have a small high protein snack.  This will help reduce the possibility of overeating.  It also helps keep the blood sugar more stable if you do choose to have sugary treats.

Enjoy the company more than the food.  Quick and mindless eating often leads to overindulgence which often leads to feeling overfull and possible indigestion.  Holiday gatherings are supposed to be more about the friends and family than the food.   Eating slowly will help you recognize when you've had enough.

Look before you leap. If you are attending buffet style holiday gatherings take the time to look at what is offered before you fill your plate.  Instead of putting "just a little bit of everything" on the plate (which often leads to an overfull plate and more chance of overeating) choose what you really want to eat and take a smaller amount.  It's better to go back for seconds than to overeat.

Three polite bites.  This is a great rule to remember for desserts.  Denying yourself desserts altogether can lead to a deprivation-induced binge.  But by choosing what you really want and limiting yourself to three polite bites you will get maximum enjoyment for minimum claoric intake.  If you want more than one dessert item see if you can share with someone so you can both enjoy it without overindulging.

Take a break.  Give yourself permission to say no.  You do not need to go to every party you are invited to.  Or, if you go to a party and are feeling tired or overwhelmed it's okay to leave early.  Taking care of you allows you to make it through the holidays without feeling like a grinch.

Have a happy healthy holiday!

1 bag dried chickpeas, sorted and rinsed
2 T. olive oil
sea salt to taste
paprika, cumin, or other spice to taste

Soak the chickpeas in 4 cups of water overnight
Drain the chickpeas, rinsing well
Place chickpeas in a pot, cover with water and bring to a boil
Reduce heat to medium and cook until chickpeas are done (approximately 1 hour)
Remove from heat and drain
Run through cool water and then remove the skins from the chickpeas
Pat chickpeas dry and then place on a cookie sheet, tossing with the oil to coat them
Bake 400F for 30-35 minutes
Season with salt and spices
Let cool and then enjoy
May be stored in an airtight glass jar 

Before you consider pairing it with chips or crackers, think about using veggies instead.  This gives you a great nutritional boost and adds in at least an oh-so-important serving.

Here are two delicious recipes that are easy to make up at home.  Placed into takeaway containers with veggies sticks or rounds on the sides, and you've got a good-for-you snack that you can feel good about.

Hummus

2 cups cooked chickpeas
¼ cup water or whey
2-3 tablespoons lemon juice depending on your preference
1 ½ tablespoons tahini
2 cloves garlic, crushed
½ teaspoon sea salt
2 tablespoons olive oil paprika or fresh parsley for garnish

Combine chickpeas, water and lemon juice/whey in a food processor.
Blend together, slowly adding olive oil until the mixture starts to stick together.
Add remaining ingredients and a little extra olive oil if needed to make it smooth.
Garnish with paprika or fresh parsley and serve.

Black Bean Dip

2 cups black beans
2 tablespoons raw apple cider vinegar
1 tablespoon lime juice
1 tablespoon chopped fresh cilantro
1 tablespoon olive oil
1 garlic clove, peeled
1 teaspoon ground cumin
Sea salt and freshly ground pepper, to taste

Combine black beans, vinegar and lime juice in a food processor.
Blend together, slowly adding olive oil until the mixture starts to stick together.
Add remaining ingredients and a little extra olive oil if needed to make it smooth.

This is a rather controversial issue as some studies show a distinct correlation while others claim there is not.  Ask any parent of a child with ADD however and you will find that the majority do notice a difference.

This is supported in part by the fact that eating sugar causes a spike in glucose levels followed by a drop in glucose as the sugars are metabolized.  When this drop occurs it can influence the neurotransmitters in the brain, exacerbating the symptoms of ADD.  This may explain, in part, why these children do so much better on a breakfast that is higher in protein.  Having protein instead of just carbohydrates gives them a more stable start to the day.  Protein also contains amino acids, the building blocks of neurotransmitters, which can add to providing what their brain needs.

The following breakfast choices each provide 6-8 grams of protein (the amount of protein needed varies per child depending on weight and age):

• 1 ounce lean meat (be sure to choose preservative free options)
• 8 ounces of yogurt (preferrably organic and unflavored - serve with fresh fruit)
• 1 whole egg
• 2 tablespoons of almond butter
• 1 ounce sausage patty

Starting your child with a healthy breakfast that includes protein and then reducing their sugar intake throughout the day can help reduce the overload that sugar causes.  This includes festive situations.  Be aware of the temptations and pitfalls of parties and goodies during this time of the year.  Limit the amount of sugar your child has access to and when you know that you will be attending a function where many sugary treats will be available make appropriate changes to their diet during the rest of the day.