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Topics - Barbara from New Jersey

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Wheat Free Recipes / MASHED AVOCADO with FETA and PEPITA
« on: August 18, 2018, 07:10:25 AM »
This is a recipe from Meghan Markle's former blog, Tig.  While she would spread it on toast, we would just use it on suitable crackers, lettuce leaf, salads or just plain on a plate.


1 avocado mashed smooth or chunky
blend in a dash of red chile flakes
sprinke with feta cheese
dash pepita
salt and pepper to taste
squeeze of lemon

Wheat Free Recipes / Chicken Avocado Burgers
« on: February 28, 2018, 04:24:34 AM »
This recipe won an award from the California Avocado Association contest I think.  It is tasty, easy to make, freezes well and may be eaten hot, room temp or cold.  I wore wet latex gloves to mix and form patties.  I also wiped the patties with avocado oil (or other high temperature oil) to prevent sticking. 

What I really like is that you can slice up additional avocado when serving.  I used wraps, low carb buns or just on a plate.  Tomato, bacon, mayo or sauteed onions are some of the toppings.  Works nicely on top of salad or veggies.


1 lb ground chicken
1 large ripe avocado cut into chunks
1 minced garlic clove
1/3 cup almond meal
1 minced jalapeno or problano pepper or dash of hot sauce (optional but recommended)
1/2 tsp salt
1/4 tsp pepper

Wet hands or wear disposable gloves.  In large bowl, add all ingredients and mix gently. 
Shape into desired pattie size.
Wipe with high temperature oil to prevent sticking.
Grill inside or outside or bake about 20 minutes in 400* oven, turning once.

Wheat Free Recipes / New source of good recipes!
« on: February 20, 2018, 05:26:32 AM »
I've recently come across a new web site with wonderful recipes.  It is keto style, but the recipes are low carb and very tasty.  I've tried several of them and am really enjoying roasted radishes as a substitute for potatoes and the recipe for gnocchi.  The web site is:

I can't get this site to work properly so please use your search engine to find it.


Food Elements / Honeyville Black Friday sale
« on: November 21, 2017, 06:00:37 AM »
Honeyville is having a Black Friday sale with deeply discounted prices on their almond and other nut flours, freeze dried fruits and other items we use.  You do pay a flat $5 shipping fee for your entire order, but the steep discount makes up for it.  I think their almond flour produces a lighter, fluffier baked good compared to most of the other brands and it lasts a long time.  Yes, you can grind you own flour from the nuts, but it can be tricky.  I also like their freeze dried fruits like blueberries for baking during the winter when these fruits are imported and very expensive.  These can be stored for months to years and do not need refrigeration.


Food Elements / Fish and Seafood
« on: September 05, 2017, 05:36:09 AM »
I've just read a book by Paul Greenberg called "American Catch: the Fight for our Local Seafood."   This book explains why about 90% of the fish and seafood Americans eat is from foreign sources, mainly Asia and India.  Because of our environmental laws, we have the cleanest and healthiest fish/seafood in the world.  We export most of it.  We import the farmed products grown in filth and fed anything available to enhance quick growth, bathed in antibiotics because of parasites and disease.  These are sold at a low price which substantially undercuts that of American fisherman. 

An easy to read 250 page book, Greenberg writes about history, politics, environmental policy and marine biology.  The frightening part is how blatantly unhealthy most of the imports are and how these foreign coastlines are left void of life because of the way the farmed fish are raised. the book sure gives you pause every time you are tempted to buy that cheap fish and seafood at you local market. 

Food Elements / Vertical Farming for Organic Produce
« on: July 28, 2017, 01:23:37 PM » is a new company trying to develop vertical farming in trailers.  The produce is raised to provide much more nutrition, uses less water and is grown with LED lighting.  It is expected that the produce will be organic, not GMO and price competitive with traditionally grown produce.  The company has raised ofer $200,000,000 to develop this idea through grants from Amazon and Alphabet and SoftBank.  No pesticides or herbicides are needed.  The produce is grown in trailers.  It is expected that the farmland formerly devoted to the foods raised will be able to return to its natural state.  Very  interesting concept!  Worthwhile following their progress and seeing if you can buy this produce in your neiborhood store.

Sorry, the link doesn't work, so just type  into your search engine.

Wheat Free Recipes / California Dreaming Avocado Soup
« on: June 10, 2017, 01:07:27 PM »
This recipe is from Dr. Alan Christianson's Adrenal Reset Diet.  He posted it today and said it was one of his most popular recipes for breakfast. 

Avocado California Dreaming Soup

1 1/3 medium avocado
1 Quart vegetable broth
2 cooked chicken breasts cut into bite-sized pieces
1/2 tsp. ground tumeric powder
1/2 tsp ground ginger powder
S & P to taste
*** optional additional lefttover vegetables such as onions, tomato, red pepper, cabbage, etc.

Blend the avocado, broth, turmeric, onion powder together until smooth.  Heat.  Add chicken and any other vegetables.  Serve hot or warm or even cold.

Wheat Free Recipes / Avocado Coconut Crabmeat Cold Soup
« on: May 03, 2017, 05:35:20 AM »

Serves 4

This is an easy soup for a light summer meal.  Ready in 10 minutes, it is satisfying and a good way to use avocado and any cooked shrimp, crab, thick filet fish like cod.  It is ready in about 10 minutes.  Kate Morgan Jackson submitted the recipe to our local paper. 

2 ripe avocado, peeled and pitted
4 scallions trimmed and chopped
1 clove garlic, peeled
1/2 tsp. cumin
3 C chicken broth
1 C coconut milk
4-6 oz. lump crabmeat, cooked shrimp, cut up flaked cooked fish
S & P
Toasted Coconut Chips for topping

Place all ingredients except for fish and coconut flakes in blender and puree until smooth.  Taste and season with S & P.
Ladle into bowls and add fish and coconut chips as a garnish.  Serve room temperature or chilled.

General Discussion / Restore
« on: April 18, 2017, 12:41:56 PM »
Dr. Mercola had several columns on Restore which is a liquid mineral solution (mainly lignite) developed by Dr. Zac Bush, MD.  This solution is supposed to help tighten the joints of your leaky gut, ultimately ending your health issues.  Very interesting and cutting edge science.  I was wondering if anyone on this forum has tried this product or if they have an opinion about it.  You can find information by googling Dr. Bush's name, Youtube discussions or go to web site.

This seems to make sense to me and he is reporting great successes with autistic children and autoimmune diseases.  Does anyone with a more sophisticated scientific background have an opinion?

Food Elements / fenugreek spice
« on: March 28, 2017, 08:58:29 AM »
I was fascinated that Dr. Doulliard recommends the spice called fenugreek as a tea or supplement for spring cleaning of your lymphatic system.  This is very inexpensive to purchase. 

In checking my spice cabinet, I found a jar of it.  It is a bittersweet flavor, most commonly found in Indian and Ethiopian foods.  It has a maple flavor-essence and is delicious when combined with coriander, cumin or paprika.  Tomatoes also enhance the bittersweet flavor. Most often lemons or limes are used to offset the bittersweet flavor. It is often used in small amounts with recipes calling for rich, complex gravies and sauces.  If you like the cuisine from southern India, you will like using fenugreek.  They also use fresh or dried leaves as well as the seed. 

Off Topic Discussions / Kernza
« on: March 07, 2017, 04:55:52 PM »
There is some print on a new grain called Kernza.  It is supposed to be a long rooted perennial and not need pesticides  nor annual replanting.  Low amounts of gluten.  Not much other nutritional information available that I could find.  Does anyone have more information or an opinion of this grain? 

Wheat Free Recipes / Flourless Chocolate Cake
« on: February 13, 2017, 04:59:19 AM »
This recipe was published by Viking Cruise Lines a while ago.  I've made it and it is delicious, like a giant truffle with a crunchy top and fudge center.  Pairs walnuts with chocolate instead of almonds.  Make it a day before to let flavors mingle. Keep refrigerated, but serve at room temperature.


6 T unsalted butter
2/3 C walnut pieces
3/4 C + 1 T coarsely ground walnuts
8 oz chopped dark chocolate
3 T cocoa powder
1/4 tsp baking powder
1/4 tsp salt
1 C sugar equivalent
4 eggs
1 1/2 tsp vanilla


Chocolate bar shavings, nut crumbs, raspberries with sauce, vanilla ice cream etc.

Preheat oven to 350*F.
Grease 8" springform pan with butter or coconut oil.
Place 2/3 cup walnut pieces in food processor and pulse until coarsely ground.  Set aside.
Place chopped chocolate in microwave safe bowl and heat on high at 30 second intervals until melted and smooth.  Set aside.
Mix cocoa powder, baking powder and salt together until well combined.
In large bowl, cream butter and sweetener.
Add eggs one at a time, beating until mixture is pale and creamy, about 5 minutes.
Add chocolate and vanilla, beat until just blended. 
Fold in ground nuts, chopped nuts and cocoa powder mixture. 
Pour into pan and bake until cooked through, about 35 minutes.
Let cool completely on wire rack, then run a knife around edge of the springform pan before releasing sides.

Wheat Free Recipes / Avocado and Sauerkraut
« on: January 15, 2017, 06:50:40 AM »
I get rather bored with eating an avocado nearly daily, no matter how I prepare it.  I came across a recipe I jotted down many years ago and then was reminded of this by a recipe on Dr. Mercola's blog site. 

You simply slice up your avocado, add sauerkraut to cover and salt and pepper to taste.  This concoction was actually delicious!  The avocado lends a creaminess to the taste of sauerkraut.  Next time I have this, I will experiment with some additional spices. 

Wheat Free Recipes / The Warrior Wife
« on: January 04, 2017, 06:58:22 AM »
Kate Bramlett, also known as The Warrior Wife, has some excellent recipes for grain and sugar free cooking.  Use your search engine to look up her recipes. 

General Discussion / The Man Who Changed the Way We Eat
« on: October 29, 2016, 04:51:18 AM »
I just finished a fascinating book by Thomas McNamee, an award winning nature writer.  The Man Who Changed the Way We Eat:
Craig Claiborne and the American Food Renaissance, Simon and Schuster, 2012) is about how Craig Claiborne wrote various critiques of our food.  He trained at the famous Swiss Hotel School:E'cole Professionnelle de la Societe' Suisse des Hoteliers where he learned about every aspect of food preparation/cuisine, management and service.  Quality ingredients, freshness and impeccable service/techniques were the most important aspects.   Returning to the US, he was hired by the NY Times and became Food Editor and Columnist.  He was the first person to review restaurants in NYC without identifying himself and his group and popularized many delicious dishes from cultures all over the world.  He paid full price for meals or hotel rooms instead of accepting any compensation from the restaurants, unlike most other reviewers at the time.  Of course, he had an employer provided expense account.

This was in the 1950's.  Instead of the very fresh, locally sourced foods which were properly raised in Europe, he found "the American diet seriously in need of overhauling with denatured and half artificial foods on the rise and the way of life they were giving shape to were  deadly to the soul and body.  Although we are the best fed and most overfed nation on earth, there are vitamin deficiencies at every income level and 20% of our population is now overweight."  (February 25, 1958, NY Times) 

Sound familiar?  Fast forward 60 years and even kitchens are now designed for food prep "on the run" with huge appliances to store food for a very long time.  The word "fresh" is relative.  Wild caught fish is often 2 - 3+ days old by the time the huge fishing boat reaches the fish markets and even older by the time it reaches your kitchen.  Same for produce, eggs etc.  The dairy industry solved their freshness problems by boiling and shaking, treating and packaging their products until only the hardiest vitamins and minerals remain and all the beneficial bacterias are gone.  CAFO, GMO, Roundup Ready etc. were unknown terms in the 1960's. 

Think about how much the food you buy has changed since that time.  Wonder why so many people are sickly? 

Food Elements / gelatin
« on: October 15, 2016, 05:07:13 AM »
I was cleaning out a kitchen cabinet and found a nearly full container of Great Lakes brand gelatin.  I started adding a teaspoon to yogurt.  WOW!  My energy and stamina increased markedly!  There are lots of internet articles which detail the benefits.  Among them are liver and adrenal detoxification, stomach and intestinal soothing, anti-inflammatory aid for joints and all other organs, skin, wrinkle and hair benefits, bone and ligament support.  The list is really long.

It is important to purchase gelatin made from grass fed cows because this contains the most nutrients and it is made from healthy animals.  You can use Knox gelatin found on every supermarket shelf if that is all you can find.  Gelatin is an excellent substitute for the all the benefits you get from bone broth and much easier to use.  The hydrolyzed gelatin thickens, but doesn't gel anything.  The regular product will gel.  Very easy to use and to add to smoothies, yogurt and similar products. No taste....big health benefits.

To make jello, I puree' fruit using an immersion blender, or use fruit juice.  Usually a sweetener isn't necessary because the fruits are really sweet on their own.   A citrus jello is delicious!  While I usually don't eat much fruit anymore, this was a nice dessert. 
You can use this as a thickener for nearly anything. 

Grass Fed Girl has an easy to read and understand article if you do an internet search.  There are many recipes as well.


Wheat Free Recipes / Spinach Pea Mint Soup
« on: October 08, 2016, 06:42:53 AM »
Cooler weather has finally arrived up here in Northern NJ.  I wanted to use up some of the fresh mint growing in my herb garden.
This recipe is from The Silver Palate and one of my favorites.  It is often made in the spring with fresh peas, but I make it all year round.  Frozen vegetables are OK to use.  You can also use a combination of various leafy greens like kale, swiss chard, beet greens etc..  While delicious on its own, I will sometimes add cooked sausage or small meatballs or any leftover meat or poultry in it for variety. 


4 TBS butter or oil
2 cups roughly chopped onions
2 10 oz. packages of spinach or any combination of greens, fresh is best but frozen is fine
3-4 cups peas, fresh or frozen
3-4 cups chicken stock
1 1/2 cups FRESH mint
1 cup milk/cream*  optional
S and P to taste
1 TBS fresh lemon juice*  optional

Saute onions in butter or oil in your soup pot over low heat until lightly colored.   Add your greens, cooking them down.  Add your broth and heat until simmering.  Use immersion blender to puree.  Add S&P to taste. 

* optional lemon juice "brightens" the flavor a bit
* optional milk or cream added to heated soup just before serving. 

General Discussion / Gallbladder Complete
« on: September 12, 2016, 05:31:11 AM »
A friend told me about an herbal product called Gallbladder Complete.  This is to flush out your gallbladder and help digestion issues.  It is a synergistic blend of apple cider vinegar and herbs.  Excellent!  Much more effective than apple cider vinegar, honey  and water. is the web site.  This company makes several similar products targeting your liver, kidneys, urinary tract, gout relief etc.  Use your search engine to get to the web site!  This link doesn't seem to work.

My friend has some gallstones and swears by this product.  I went to the web site and then checked Amazon.  I purchased a 16 oz. bottle and it seemed to help my gallbladder work better.  I don't have any stones according to ultrasound tests, but have had issues with my stomach filling with gas. Sometime it was actually painful.  I was lethargic and didn't have any energy.   I took this product for 3 days as directed and now take it once per week for maintenance.  Digestion is much, much better with no gas issues developing.  I do take digestive enzymes and HCL supplements because production of these lessens as you age.  They help enormously.  I thought I was fine until I started developing this gas during the Spring.  Charcoal, Phyzame and burping provided relief, but GallBladder Complete ended the problem.  I made sure I drank plenty of water and my gall bladder-kidneys-liver  all seemed to work better.   My blood pressure had been inching up and now is normal. 

The website says it helps clean out "sludge" which is probably what my problem was.  My MD did't offer any help besides ordering the tests.  I'm a big fan of these products now! 

Wheat Free Recipes / Mushroom Saute'
« on: September 08, 2016, 06:08:52 AM »
Fall is mushroom season.  In days of old, our ancestors gathered them, threaded and hung them to dry for winter meals.  We don't need to do that anymore.  The following recipe is an excellent one for using mushrooms as a side dish.  It is from the Swiss Diamond Cookware web site.  Any combination of mushrooms will work.

 serves 4-6

6 TBS butter or ghee (divided)
3 TBS olive, coconut or other appropriate oil
1 1/2 lbs. sliced button or similar mushrooms
1/2 tsp salt
4 cloves minced garlic
1 TBS lime juice
1TBS thyme leaves
1 TBS lemon juice
1/2 cup dry white wine
1 TBS fresh parsley chopped

1.  In large saute pan, heat 3 TBS of the butter or ghee and your oil of choice until hot, but below the smoke or browning point.
2.  Add the mushrooms in a single layer if possible. DO NOT TOSS until the side of the mushrooms touching the pan are        caramelized.
3.  Toss the mushrooms and continue to cook for about 5 minutes without disturbing them.
4.  Add the remaining butter or ghee and when melted, toss the mushrooms and cook for about another 5 minutes, turning every minute or so until the are all browned evenly.
5.   Add salt, garlic, lime juice.  Saute' another 2 minutes.
6.   Add thyme, lemon juice and white wine, cooking until the liquid has evaporated.
7.   Toss in parsley and serve.

PRO TIP:   Moving the mushrooms around before they have caramelized (formed a slight crust) will make them release their liquid and begin to steam.  This will cause them to taste a bit chewy and feel soggy on the outside. 

On the few occasions there are leftover mushrooms, I use them the next day by adding them to freshly sauteed spinach or other greens, or just gently reheat them.

Wheat Free Recipes / Zucchini Butter
« on: August 21, 2016, 07:57:28 AM » posted this recipe today.  Go to the web site and use their recipe search, type in Zucchini Butter and you will get the recipe there.  Read all the comments!  This is a wonderful web site chock full of really inspiring dishes to make, many of them using the ingredients we would use.  This iis originally a Julia Child recipe I think.  It can be frozen, used as a pesto on nearly anything, spread like a jam or even place a poached or fried egg on top!  You can use nearly any spice combination you like.  Very versatile and easy way to use up all your zucchini.


2 lbs. zucchini or summer squash grated and placed in colander to drain.  Squeeze out excess water or use towel to do this.
1/4 cup olive oil. coconut oil, ghee or butter
2 minced shallots, garlic cloves or both
S & P

Coarsely grate squash let drain and squeeze out excess water.
In deep skillet, add the oil or butter over medium heat.
Add shallots, garlic or minced onions, stirring until translucent. 
Add drained squash and stir until it cooks to a spreadable consistency.
Add your spice preferences and stir until combined. 

Pour into your container.  Chill or serve at room temperature.

Some spice ideas are: lemon zest or juice, zumac, basil, parsely, cayenne, smoked paprika, smoked salt or even nutmeg.  One commenter added chickpeas.

Wheat Free Recipes / CRACK SLAW RECIPE
« on: June 26, 2016, 10:07:00 AM »

This is basically a catchy name for braised or stir fried cabbage, green, red or nappa.  It is very tasty, budget friendly and easy to prepare.  You can add any vege you want, just cut the pieces small.  There are many variations so do an internet search if interested in using other spices.

1 lb. ground beef, turkey or chicken or thinly sliced steak or even sausage meat
1 or 2 cloves minced garlic
2 TBS sesame or other fragrant oil
10 oz bag of cole slaw mix or thinly sliced cabbage
optional sliced carrots, broccoli, snow peas
1 scallion, sliced thin
1 tsp. vinegar
2 TBS gluten free soy sauce or coconut aminos and/or worcestershire sauce
1/4 tsp pepper
1/2 tsp salt
1 TBS hot sriracha or hot chile oil (optional)

In a large saute pan, cook your garlic in your oil, add the meat and stir fry until browned.
Add your cabbage and stir until beginning to wilt.
Add all the spices and stir until blended.

Tastes even better the next day. 
Change the spices to suit.

Wheat Free Recipes / Spinach Vichyssoise Summer Soup
« on: June 15, 2016, 10:59:59 AM »
This is a quick, easy, tasty recipe which can be served hot or cold. 
This recipe was from my local paper.  I've made it several times and really like it.  I know the potatoes add extra carbs, but they are very useful here in this filling soup.  I've added cooked, leftover fish for variation.  It is a light and satisfying soup on really hot days when a full meal is not wanted.


Serves 4

1 TBS butter
2 leeks, white and light green only, chopped
3 cups milk  (some heavy cream can be substituted fo some of the milk)
3 large yukon potatoes, peeled and cut into chunks
4 Cups washed, chopped spinach
S & P
Sour cream and chopped scallions or shallots as garnish

1. In a large pot, saute' leeks in the butter until soft, 3-5 minutes.
2. Add milk/cream and potatoes.  Bring to a simmer, then cover the pot.  Lower the heat and cook until the potatoes are soft, bout 20-30 minutes.
3. Add cleaned spinach and stir until wilted.  Remove pot from heat.
4. Use immersion blender or a blender to mix until smooth.
5. Season with S & P to taste.

Add garnish.  Serve hot or cold. 

Wheat Free Recipes / Shrimp Avocado Salad
« on: June 01, 2016, 04:11:18 AM »

This is a quick and easy lunch or dinner during the hot weather.  Any cooked fish will work. 

SHRIMP (or other fish) AVOCADO SALAD  Serves 2

1/2 lb. cooked shrimp
1 avocado cut into bite sized pieces
2 TBS finely minced red onion or shallots
1 cup cherry or grape tomatoes, cut in half if necessary
1/4 cup roughly cut cashews
1 lime zested and juiced
2 TBS olive oil
S & P
Parsley as garnish
Lettuce for bedding

Place all ingredients in bowl, add lime juice,zest and olive oil, gently mix.
Serve on a bed of lettuce.

This recipe was published in my daily paper.  I found that is is a delicious way to eat avocado.  I will grill fish and serve it on the side. 

General Discussion / Sweeteners
« on: May 29, 2016, 07:36:12 AM »
I've come across a web site new to me with many recipes and a very good discussion of sweeteners.  It is called Jane's Healthy Kitchen and you can use your search engine just in case this link doesn't work.   I haven't made any of her recipes, but the discussion of sweeteners is interesting.  I've been using powdered stevia for hot and cold drinks and Swerve (erythritol) for baking.  I've also used Just Like Sugar which I liked, but was hard to find.  She discusses the pro's and con's of each and which food is best for their use.  She doesn't actually name Wheat Free Market Foods' sweetener, but that is also one that I like very much. 

The longer you are grain and sugar free, the less you want to eat sweet items.  Many recipes published today have several different kinds of sugar in them and should be avoided.  I've come across lots of highly rated marinade recipes for meats and poultry now that grilling season is here and they are probably adaptable to using some of the healthier sweeteners Jane discusses.  She also lists where she buys them so you can price shop. 

Wheat Free Recipes / Thai Tuna Salad (no mayo)
« on: April 18, 2016, 05:06:08 AM »
I came across this recipe from   There are other recipes to explore and can be adapted to our way of eating, as it is not a grain free site.  This recipe was adapted from a restaurant.  If this link doesn't work, use your search engine to view the site.  The author has just published a cookbook and many recipes are suitable for us or can easily be adapted.

THAI TUNA SALAD     Serves 4

3 cans tuna, drained
1 medium diced red pepper
1/2 diced red onion
1 cucumber sliced thin and diced
3/4 cup sesame oil
juice of 1 lime
Sesame seeds as garnish (optional)

Mix everything together and serve.

Wheat Free Recipes / Wellness Mama
« on: April 17, 2016, 06:22:04 AM »
Wellness Mama is an excellent web site for recipes.  I couldn't get the link to work, sorry.  Use your search engine.   

Wheat Free Recipes / Pancakes
« on: April 11, 2016, 02:54:18 PM »
This is an excellent recipe by Elizabeth Barbone, from her book The World's Easiest Paleo Baking. 

You can substitute the 1/2 cup tapioca starch with an additional 1/4 cup almond flour or use another suitable starch.


1 1/4 cup almond flour
1/2 cup tapioca starch
1 1/2 tsp baking powder
1/2 tsp himalayan or sea salt
3 eggs
2 TBS dark maple syrup or your favorite sweetener with 1/2 tsp. maple flavoring
2-3 TBS milk
1 tsp. vanilla

I mixed this in a blender which made the pancakes lighter and fluffier.  I added butter to the top of the pancakes and didn't even need any syrup!  Natures Hollow is an excellent syrup, but probably has to be mail ordered.   I was able to make these pancakes a standard size, not just small silver dollar sized.  The reason for this is the starch which adds some elasticity.  Realize that you are adding carbs and the tapioca is highly glycemic.  A small amount should not be a problem for most people.  Instead of maple syrup, I used Swerve and maple flavoring.  This really made the taste and smell delicious!

While trying to decide on a dessert for the upcoming holidays, I came across a wonderful recipe from Italy.  There are many versions, including semisweet chocolate, white chocolate and lemon.  I've made this recipe many times through the years and it is a delicious light yet rich way to end a holiday meal.  I serve it plain, with whipped cream or ice cream and fruit.  A quick internet search will provide many other recipes for this Italian classic.  Many recipes show this sprinkled with powdered sugar, but this isn't really necessary and neither is icing.  You can also add a jigger of Grand Marnier or Triple Sec or similar liquor. 


1 cup semi-sweet chocolate chips or bar broken up
1 1/4 c sugar substitute (Swerve works well)  taste batter to be sure of sweetness
2 1/4 sticks unsalted butter at room temperature
5 eggs separated to yolks and whites
2 1/2 cups almond flour

Preheat oven to 325*   Line cupcake tin with festive paper liners or grease pan.

In a food processor, combine chocolate with about 1/3 cup of the sugar substitute, mixing until the chocolate breaks down into chocolate sugar.

Using an electric mixer, whip egg whites with 1/3 cup of sugar until soft peaks form.

In another bowl. combine butter, the remaining 1/3 cup of sugar substitute and cream until well mixed.  Add yolks one at a time and continue to cream for about 5 minutes until mixture becomes light.

Fold in half the whipped egg whites until blended and then fold in the remaining half until mixed.

Spoon into cupcake tins until about 2/3 full.

Bake about 1 hour @ 325* or until toothpick comes out clean.  You can make these ahead of time, just wrap tightly.  I prefer the cupcakes, but a cake pan is just fine.  You can use parchment paper in the cake pan or use a springform pan.

General Discussion / The Lucky Years
« on: March 01, 2016, 09:35:14 AM »
The Lucky Years: How to Thrive in the Brave New World of Health, Dr. David B. Agus, MD is a fascinating book.  Easy to read, Dr. Agus describes how we are the luckiest peoples on this planet.  Too often, we are mired in all the really bad happenings concerning our foods, medical care and health.  Dr. Agus presents a discussion of the historic crossroads in the explosion in medical information, how to act on it, think about our future and have faith that aging can still provide a meaningful life.  We don't have to spend our last years of life in pain and living in a diminished manner.  He discusses many of the medical breakthroughs that took about 100 years to be scientifically described and for the medical community to accept.   He discusses many other species and how they age and how we must accept the responsibility for our health and do what is necessary.  This does not mean letting your personal doctor dictate your diet and pharmaceuticals.  It means, rather, that you participate in your health every day by eating properly, moving around and carefully listening to your body.
When you actually note what your body is telling you about your life habits, then you can honestly change whatever needs to be adjusted.  He has an interesting discussion on how it may not be the gluten which people are reacting to, but rather the FODMAPS (fermentable oligo-di-monosaccarides and polyols) which are the short chain carbohydrates component of wheat that people are actually reacting to.  The key word is "context" to really determines what is causing your problem.  Food for thought!

Dr. Argus also wrote the bestseller The End of Illness. 

Food Elements / Epic Bars
« on: February 19, 2016, 06:43:49 AM »
If you happen to come across Epic Bars in during your food shopping trips, I would highly recommend you purchase some.  They are made with excellent quality ingredients and do not need refrigeration.  They taste good too!

I've found them in my local supermarket and at The Vitamin Shoppe and Whole Foods.  These come in very handy for those times when you need a snack.  Excellent for car trips.    I can't get this link to work, so just use your search engine and type in Epic Bars for all the ingredients and many flavors. 

I browsed this cookbook written by the editors  of America's Test Kitchens.  I was very impressed.  They have 150 tried and tested recipes which are simple and made of all the ingredients we would use.  They took the guess work out and explain why the recipe works and other methods/ingredients that didn't.  Their goal is simply stated: " we make the mistakes so you don't have to."  Techniques are carefully explained. 

The bane of our way of eating is to make batters, thickened gravies and sauces, different combinations of non wheat flours and starches to replace flour, stir-fry without the usual Chinese ingredients and how to get a creamy result without using milk and cream.  Many of them I knew, but I still learned some techniques.

This is the test kitchen from the TV show.  I wish the book was available was available 3 years ago!  This link may not work so just type the title into your search engine.   http://www.paleoperfected     ****scroll down the page and you will see "Just Released!" which brings you to the web site for the book.****

Off Topic Discussions / The Happy Gut Book Review
« on: January 30, 2016, 03:49:18 AM »
I've just finished reading The Happy Gut: The Cleansing Program to help you Lose Weight, Gain Energy, and Eliminate Pain, written by Dr. Vincent Pedre, MD.  This man practices as a Functional Medicine Doctor in NYC and suffered from IBS.  It is written in an easy to read manner with excellent explanations of how to improve your gut function.  The straight forward Gut C.A.R.E. (Cleanse, Activate, Restore, Enhance) is quite doable for people who embrace our way of eating.  His thrust is defining and eliminating food triggers, clearing the gut of unfriendly pathogens and then replacing them with healthy probiotics and nutrients (mainly food!) that help repair and heal the gut.  Even some simple yoga postures to aid digestion and normalize peristalsis are provided with instructions and pictures.  Recipes, recommendations for supplements by specific brand or type and many helpful hints of when and how to take them are provided. 

This book is highly recommended just for the general information, but also to give you the framework to resolve any gut issues you or your loved ones might have.  Between Dr. Pedre's own gut issues and those of his patients, you really benefit from his cutting edge tips of how to make your gut work better.

Wheat Free Recipes / The Perfect Fried Egg
« on: January 27, 2016, 06:32:27 AM »
A local well known chef just posted this in our newspaper.  I tried the method this morning and it does provide creamy, runny yolks with delicate, soft, fluffy whites.  Eggs Benedict here I come (use Gourmet Girl Cooks Sandwich bun recipe) !!!  Make an easy hollandaise sauce, add some sliced Canadian Bacon and you have a special treat for a cold winter's day.  Easy.

The method:

Pour your oil (coconut, olive or pat of butter/ghee into COLD fry pan.  Swirl or push around until bottom it coated.
Crack your eggs into the pan carefully, keeping yolks intact.
Sprinkle with S&P, optional herbs like tarragon, oregano, favorite cheese.
Turn on heat to medium low and cook 6-8 minutes.  Cook another minute or so if you like the yolk more well done.

Wheat Free Recipes / Raw Cacao Energy Balls
« on: January 23, 2016, 11:28:33 AM »
The Splendid Table just published a recipe from The Bondi Harvest for this.  Bondi Beach in Australia is supposed to be the most beautiful and this is a cookbook from one of the resorts.  Worth looking at for recipes since many fit with our way of eating.   :D
If this link doesn't work, use your search engine.  Worth the effort!

Wheat Free Recipes / Citrus Crisps
« on: December 24, 2015, 02:57:15 AM »
My local newspaper published this recipe.  As I don't have a dehydrator, this recipe uses your oven so I thought this might be useful for the holidays.
I have been making sliced radish, cucumber and similar vegetable "crackers" for snacks and parties where an appetizer may be needed. This recipe is a long forgotten, old fashioned way to use every bit of the fruit.   I made the lemon crisps and used them with a mashed fish spread and it was scarfed up, even by the SAD crowd.  These fruits become quite sweet when dried this way.  You can use them in any drinks, from hot tea to alcoholic to garnish water.  Best part is that they can be made in advance and stored in an airtight glass jar for a year!


Use fresh, firm lemons (Meyer or regular), limes, oranges or clementines.  Even grapefruit works for larger crackers.
Parchment paper to line baking sheets as needed.

1. SLICE: Wash and dry fruit.  Use a sharp knife or mandoline to make 1/8" sliced discs.  Discard any seeds. Place on the lined baking sheets, about 1" apart.

2. BAKE: Bake at 150*F or the lowest temperature setting possible.  Some ovens use 170*F as their minimum.  Turn over after about 90 minutes.  They should be dry or close to dry to the touch after about 3 hours.
3. REST: Turn off oven and let these cool to room temperature.  Allow three hours for them to rest.

4.  DRY:  Pull sheets out of oven and let crisps rest sit at room temperature until COMPLETELY dry.  This can take 12 hours up to 2 days.

5.  STORE: Gently peel crisps from the parchment and place in storage container with a tight seal. 

Crisps can be used pressed into a cake, scattered over any food, decorative garland or anywhere you would use the fresh fruit. 
By the way, Martha Stewart sprinkles sugar on the citrus slices and bakes them for 6 hours at 200*F.   You can use a powdered sweetener like Swerve or Stevia instead of sugar.

Off Topic Discussions / CrockPot as a humidifier
« on: December 17, 2015, 09:12:48 AM »
I've had great success in using an uncovered, small crockpot as a humidifier.  I use a 1.5 quart size.  I fill the crock with water.  I added a few drops of essential oils (thyme, eugenia caryophyllata, cinnamon) I had on hand, and added some outdated clove, allspice and cinnamon sticks I found in my spice cabinet.  Instead of using a facial steamer which I found cumbersome, I added these items to the water.  The essential oils were geared to promote relief from sinus conditions.  Other spices can be used as well. 

My home smells heavenly!  This is very easy to do and the moisture provided has really helped to keep my sinuses moist.  I used to run 2 12 gallon humidifiers (one for downstairs and another for upstairs), lugging gallon jugs of water constantly, changing the filters every month and adding bactericide to the water.  I still would get sinus headaches from dryness. 

The crockpot stoneware insert will need washing every few days to a week just because the essential oils leave a film and you don't want a build up of bacteria.  You can find these small crockpots for $10 - 15 at department stores.  I placed the crockpot on a heat proof tile and stuck it in the corner of my bedroom on a small table.  The moist warm air is very soothing for your nasal membranes and good for your skin during the winter.

Even though we are having a very mild winter here in NJ, the heat is on and the moist hot scented air is making a huge difference.  Thought I would pass on this discovery….. my ENT thought this was a wonderful and easy solution to the dry air. 

General Discussion / The Secret World Inside You
« on: December 04, 2015, 05:41:50 AM »
The American Museum of Natural History, NYC, has an amazing exhibit, including an interactive game called "The Secret World Inside You".  Even though the funding comes from the Paul and Irma Milstein Family and Foundation, Janssen Pharmaceuticals (Division of Johnson & Johnson) and an NIH grant,
the exhibit is really very interesting and informative.  Our gut biome has attracted so much attention recently, thanks to pioneers like Dr. Davis.  Go to the exhibitions category and you will see the name.  Very interesting!

Off Topic Discussions / Website for poultry and egg quality
« on: November 19, 2015, 06:28:19 AM »
Farm Forward has developed a website which rates the quality of your poultry products by brand name.  They explain the rating system used.  I found this helpful because I was wondering if the chicken I was purchasing was really the best quality.  Checking a poultry producer's web site usually wasn't too helpful as they all use the same meaningless terms.  I have found that the "better" quality chicken is really tastier and not filled with liquid.  When I searched on this site, the ratings were BETTER for the products I have been buying and reasons for this were given.  This surprised me. I thought I was buying BEST! The rating system is supposed to be independent and uses the same guidelines for all producers and is listed as AVOID,  BETTER and BEST.

The site is still developing, so give it a chance!
Again, I can't get this link to work, so just used your search engine.  Sorry.  No idea why this is happening.    ::)

Wheat Free Recipes / Glazed Acorn Squash with Savory Seeds
« on: November 11, 2015, 04:46:32 PM »
The Splendid Table recipe site published this recipe from The Oz Family Kitchen, a new cookbook by Lisa Oz, wife of Dr. M. Oz.


1 Acorn squash sliced into 1/2" slices

2 TBS coconut oil melted
1 TBS maple syrup (or equivalent sweetener like Swerve with 1 drop maple flavoring)
1 tsp cumin seeds (or ground)
1 tsp nigella seeds (found in Indian Food stores, Penzeys)
1 clove garlic minced
1/2 tsp salt
1/2 tsp red pepper flakes

Preheat oven to 400*
Mix the spices together and spread on squash with back of spoon.
Line baking sheet with foil and place squash slices on top.
Bake in middle rack of oven for 30-40 minutes until squash is soft and can be pierced with the tip of a knife.

Serve hot, warm or cold.

« on: November 04, 2015, 05:24:27 AM »
This recipe was in my newspaper, reprinted from The Washington Post and posted from "Good and Cheap: East Well on $4 a Day"  by Leanne Brown.  She wrote this book for food stamp recipients.  There is a PDF on her website, which was not listed and I did not check it.  This recipe caught my eye because it has rice and lentils in small amounts which Dr. Davis now recommends for their prebiotic content.  This recipe is exceedingly adjustable!


cook your rice and lentils in advance

oil to grease pan/casserole dish
3-4 oz. salted ground beef or spicy sausage  broken up into small pieces and cooked.
1 medium onion chopped
4 cloves garlic finely chopped
1 tsp. smoked paprika (optional)
1 small or 1/2 large green cabbage (about 1 1/2 lbs) coarsely or about 6 cups
1/2 tsp sea salt
1/2 tsp pepper
2-3 cups cooked rice
3-4 cups cooked brown or green lentils, drained
1 TBS your favorite savory spice blend (I used za'atar, but any will do, what ever you might have used for stuffed rolled cabbage)
3 1/2 cups tomato sauce

Preheat oven to 350*

Use a very large fry or saute' pan, preferably one that can be placed in oven.  If not, grease a casserole dish.
Fry your meat.  Remove from pan.

In same pan, saute' your onions and garlic about 3 minutes until translucent.  Additional fat may be needed.  Add your salt, pepper, paprika and stir for about 1 more minute.

Add chopped cabbage and cook about 5 minutes until slightly softened. 

Mix your rice and lentils with the meat, add your savory spice and taste to adjust seasonings.  If this mixture is tasty, the entire dish will be too.

In your oven proof pan or oiled casserole dish, spread your lentil-meat-rice combination.  Cover with cabbage.  You can layer this if you want.

Cover with your tomato sauce.

Bake 30 minutes until hot and bubbly.

Of course, you can use your old recipe for stuffed cabbage and just chop it up instead of rolling the mixture in a leaf of cabbage!

General Discussion / New "My Food Plate" discussion (aka Food Pyramid)
« on: October 30, 2015, 05:31:17 AM » is Dr. Georgia Ede's blog site.  I think someone here already posted this site, but just in case it wasn't, I am posting it again.  I just got an email this morning discussing the new food pyramid, now called "my plate".  Dr. Ede overcame an assortment of ills by adopting a paleo diet.  Each article is interesting and she has an insightful and easily understood way of writing.  Worthwhile reading. 

This link isn't working so just use your search engine for: diagnosisdiet      ::)

This is a delicious way to eat radishes.  They become mellow and almost sweet tasting, something like a yellow turnip.  The sauce is excellent for dipping, but not necessary.  Don't forget to use the leaves in your salad!  I was taught to throw them away.  What a waste.  I will also just mince and place over the cooked radishes.  Various sizes, shapes and colors of radishes look terrific when served.  A local restaurant published this recipe.  I've eaten this and it really is worth making.  Warming in the cold weather.


1/2 - 1 lb unsalted butter
1 lb radishes washed well, ends clipped
       use various shapes and sizes if available
sea or himalayan salt to taste

In frypan, cook radishes in butter using a very light simmer for about 20 minutes until very soft.  Test with a knife.  Let cool a bit in the butter.  Remove from butter to serve.  Sprinkle with salt.  Save pan butter for another use.


1 cup sour cream
1 TBS whole grain mustard
2 TBS Dijon mustard
equivalent sweetener of 1-2 TBS dark brown sugar  (I used 1- 2 TBS Swerve and 1/4 tsp unsulfured blackstrap molasses)  OPTIONAL
1 TBS+ chopped dill (fresh if possible)
1 TBS smoked paprika

Combine all ingredients and let sit at room temperature for about an hour to meld, then serve at room temperature.
Adjust seasonings to taste.  Good on most veggies!

Note that radishes are very low carb.

Wheat Free Recipes / Portobello Mushroom Cream Sauce for Zoodles or Meat
« on: September 27, 2015, 04:21:01 PM »
I just came across an old, all time favorite mushroom sauce for any kind of Zoodle or even meat.  I was looking through an old cookbook and this recipe card fell out.  Perfect for cold weather!


8 oz portobello or any mushroom, chopped
2 TBS butter, ghee or oil
2 cloves garlic, chopped small
1/3 c. white wine
1 cup heavy cream
1/2 cup vegetable broth
1 TBS balsamic vinegar
red chile flakes (optional) dash
1 tsp dry or 1 sprig fresh thyme

In large frypan, melt butter and add garlic and mushrooms.  Saute' about 10 minutes until mushrooms start to brown.  Add your wine, heavy cream,
thyme  and or red chile flakes.  Bring to boil, then lower heat and simmer until getting thick.  Add balsamic vinegar at last minute so the cream doesn't curdle.  Serve on meat or your heated zoodles or shirataki noodles.

Off Topic Discussions / Volkswagon scandal
« on: September 24, 2015, 07:06:25 PM »
There has been a great deal of press given to the flagrant deception involved in VW's gas mileage scandal.  The attitude of "what can we get away with?" rather than "what is the right way to behave?" was just written by Mark Gilbert in his column for Bloomberg News.  As more and more of this outright corporate fraud and gaming the system is exposed, the fines become increasingly staggering for companies.  As Gilbert points out, "there's never just one cockroach."

"Perhaps this will be the beginning of closing the door to a culture that regards rules and regulations as obstacles to be dodged rather than standards to be observed" Gilbert writes.  As each industry is being exposed with their flagrant violations in skirting the rules and regs, I'm guessing there will be a lot more exposure of how the food and drug industry is gaming the system. 

Its not just about corporate greed anymore.  Not only will specific company stock prices decline dramatically, but the fines imposed may just put the company out of business.  When health and safety are concerned. corporate fraud can kill.  Are you listening Monsanto?  Tyson Foods? 

Wheat Free Recipes / No Mayo Potato Salad
« on: August 06, 2015, 03:49:35 AM »
This is an excellent recipe.  A small amount will provide the butyrate bacteria for your gut biome.  You can add any vegetable you want to the potatoes for color.  Green beans is a good choice.


Serves 4

1 lb very small baby potatoes (red, yellow or combination)
2 TBS olive oil
4 slices bacon cut into bite sized pieces
1/2 lb green beans trimmed or any other vege
juice from 1.2 lemon
1-2 TBS grainy mustard
S & P to taste

Scrub, but do not peel potatoes.  Cook them in salted, boiling water, until tender, about 10 minutes.  Drain.  Cut larger potatoes into quarter, halves or bite sized pieces.

Heat olive or coconut oil in a skillet large enough to hold the potatoes.  Cook about 5 minutes using medium heat.  Stir until coated.  Remove to mixing bowl.

Add bacon to skillet and cook until crisp.  Add the bacon to the potatoes.

Cook green beans or other vegetable in bacon drippings until just cooked, about 3 minutes.  Add to potatoes.

Mix lemon juice and mustard together then add to potatoes and toss gently.

S&P to taste

This can be served warm, room temperature or cooled,  but remember that butyrate increases when the potatoes are cooked and cooled. 

General Discussion / Magnesium Water
« on: August 05, 2015, 07:27:06 AM »
I have been using Dr. Davis's recipe for magnesium water.  Check his blog for the details.  The basic recipe is 2 liter plain seltzer and 3 TBS milk of magnesia.
Combine, shake, let dissolve and drink 4 oz twice daily.  It can cause loose stools so sip it until you find your level.  I use this as a supplement to Dr. Dean's ReMag which is piconic sized and is absorbed in your small intestine. 

This works just fine for me as I have been working outside repairing my plantings from all the deer or weather related damage.  To my amazement, I have been sweating a lot!  Actual sweat dripping down off my forehead into my eyes.  My torso gets damp, but not as much as my forehead.  I know it is 90+ degrees out and take precautions so I don't overheat.  I also drink coconut water in addition to lemonade or plain water for hydration. 

I never used to sweat much at all, no matter what I was doing.  I am assuming that this change is due to my body actually detoxing and cooling itself.  Doe anyone have thoughts about this?

Wheat Free Recipes / Fresh Tomato Basil and Cream Zoodle Sauce
« on: July 15, 2015, 05:14:03 AM »
Fresh tomato Basil and Cream Sauce

Serves 3-4

3 TBS butter
1 lb. tomatoes chopped into 1" pieces
2 cloves garlic minced
2 TBS olive oil
3 TBS heavy cream
1/2 cup chopped fresh basil leaves
S & P to taste

In skillet over medium heat, add butter and saute' garlic and tomatoes until soft, about 15 minutes or less.  Stir in olive oil and cream until heated.  Add salt and pepper to taste.  Add fresh basil and stir.  Pour over zoodles. 

I will add cooked shrimp or other fish on top of the zoodles and pour the sauce over it for a quick and easy summer meal.

Wheat Free Recipes / Zucchini Gazpacho Soup (no cooking!)
« on: July 11, 2015, 01:01:09 PM »
Zucchini Gaspacho

Serves 4

3 cups sliced zucchini
2 cups sliced cucumber
1//c cup basil leaves
1/2 cup olive oil
1/2 cup ice cubes
1/2 cup sour cream or yogurt (plain)
S & P to taste

Chopped scallions, small basil leaves, spoonful of sour cream or drizzle of olive oil are excellent garnishes.

Place all ingredients except S & P in blender or use immersion hand blender.  Puree until smooth, adding extra ice cubes if you like the soup thinner and colder.  Add S & P to taste.  Serve.


Makes about 4 cups

1 head of red cabbage (about a lb.)
1TBS sour salt*
Water to cover (about a quart)
1 cup applesauce or shredded apple
1 TBS dijon mustard
S & P to taste

1. Trim cabbage and remove tough outer leaves.  Cut into quarters and remove hard stem.  Shred the rest.
2.  Add sour salt and water to large bowl (not aluminum).  Add shredded cabbage.  Water should cover it, add more if needed.  Cover bowl.
3.  Let soak at room temp or refrigerator 6-8 hours.  Drain and rinse thoroughly under cold running water.  Drain again.  Place in your bowl.
4.  Combine applesauce or shredded apple with mustard, add to cabbage and mix.
5.  Season with salt and pepper to taste.
6.  Served chilled or at room temperature.

* Sour salt is citric acid.  It is used for canning and other preserving purposes and provides a tart taste, like in lemonade.  You can substitute 6 TBS. of fresh lemon juice or 8 TBS of vinegar for the 1 TBS of sour salt.

This is an excellent accompaniment to meats.  It was a specialty of The Russian Tea Room, NYC.

General Discussion / Does food taste different to you now?
« on: June 20, 2015, 08:37:25 AM »
I have been grain and sugar free for 30 months now.  I find that I don't eat much in the way of sweet things anymore.  No cravings either.  I was cleaning out my freezer and came across a container of pork, apple, pear and onion stew I had made quite a while ago, but while I was grain and sugar free.
I ate it. Oh my gosh!  It was so sweet!  Yuk!
I know I didn't add any sweeteners because I never have done that.  The sweet taste came from the overly sweet apples, pears and onions.  I'm finding that the few times I use apples now, they are much too sweet tasting.  Not that crisp-tart taste, even from GrannySmith apples.  Pears are too sweet to taste good to me. 

Is anyone else having this experience?

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