Gluten Free Sugar Free Buckwheat Granola

20170830_090127After having scanned the shelves of some of the best health food stores for a quality homemade granola that is both gluten free and sugar free and coming up empty handed, I decided to invent my own.

My homemade granola not only has a superior flavor, but in addition, it is super rich in nutrients, easy to prepare and fits the criteria for a healthy breakfast solution for a number of the healing through food dietary protocols.

The interesting part about this recipe is that many of the ingredients can be swapped out for similar ingredients if there is one that is not to your liking.

The main grain that I use is the much forgotten buckwheat groat.  This versatile grain is roasted in the oven along with a variety of nuts, seeds, dried fruits and spices.  I use a non scented and neutral oil such as coconut oil to moisten the grain, seed and nut mixture.  This mixture is then spread out on a parchment lined baking dish and baked in a 350 degree oven for about 20-25 minutes.  As soon as it cools, it is ready to eat.

This recipe is appropriate for the following diets:  Gluten free Diet, Vegan Diet and Vegetarian Diet

Note:  For the Candida Diet, leave out the raisins and add dried mulberries or aronia berries which are low glycemic fruits.  For the Low FODMAPS Diet, leave out the raisins and cocoa powder.  For the Low Histamine Diet, leave out the nuts, raisins and cocoa powder.

20170830_092619.jpgIngredients:

  • 1 cup buckwheat groats
  • 1 cup slivered almonds
  • 1 cup chopped walnuts
  • 1/2 cup ground pumpkin seeds
  • 1/2 cup ground sunflower seeds
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup Thompson black raisins or dried mulberries or aronia berries
  • 1 teaspoon ground cinnamon
  • 1 teaspoon organic vanilla extract
  • 1/2 teaspoon ground cardamom
  • 1/4 cup powdered organic cocoa powder
  • 1/4 cup coconut oil

Procedure:

Pre heat the oven to 350 degrees F.

In a large bowl, add all the ingredients and mix well so all pieces are coated with the oil.

Spread the mixture on a baking pan lined with a Silt Pat or parchment paper.  Bake for about 20-25 minutes until golden and crispy.

Note:  This is a gluten free version of the traditional granola made with rolled oats.  It should be used as a topping for yogurt, fruit or apple sauce and not eaten in a large portion as a cereal substitute.  It is too rich in nutrients and needs to be consumed in smaller amounts.

20170830_095232Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.   http://www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

 

 

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Quinoa Spaghetti with Olives and Basil

Quinoa Spaghetti with Olives and BasilHave you ever come home from work and had a craving for a traditional Italian old time favorite like spaghetti with a tangy marinara sauce but then realized that you could not consume gluten?  Well, don’t despair!  There are a number of great and tasty gluten free pasta products on the market.  I chose a spaghetti made with quinoa flour.  Luckily for me, when this craving occurs, I usually have all the necessary ingredients on hand to whip up a gourmet meal in minutes.

This recipe is appropriate for those of you who are following the Candida Elimination Diet, the low FODMAPS Diet, the Gluten-free Diet as well as the Vegan and Vegetarian Diets.  The only change is to eliminate the garlic and onion in the tomato marinara sauce for those of you following the low FODMAPS Diet.

Here is the recipe:

Quinoa Spaghetti with Olives and Basil  (Serves 2)

Ingredients: 

(For the sauce)

  • 2 tablespoons olive oil
  • 1 large garlic clove minced
  • 1/4 small onion diced small
  • 1 teaspoon minced fresh oregano
  • 3-4 basil leaves thinly sliced
  • 1/2 cup castelvetrano olives sliced
  • 1/2 (24 ounce) jar of strained tomatoes (I use the brand Bionaturae)
  • Sea salt to taste

(For the pasta)

  • 8 cups filtered water
  • 4-5 ounces quinoa spaghetti
  • Pinch of salt

Procedure:

(For the sauce)  In a medium pot on simmer, add the oil and garlic and cover. When golden, add the onion and mix well.  When translucent, add the tomatoes and remainder of the ingredients.  Mix well and continue to simmer for another 5 minutes.

 

(For the pasta)  In a large pot, add the water and salt.  Cover and bring to a boil on high heat.  When the water is boiling, add the spaghetti, turn down the heat to medium and mix constantly so strands do not stick together.  After about 5 minutes, test a strand of spaghetti.  If it is hard, continue cooking until it is soft with a slight chew.  Once this occurs, take it off the heat, strain and put the pasta in a large bowl.  Add the tomato sauce and mix well.

Note:  For the Low FODMAPS Diet, leave out the garlic and onion.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger andspeaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com

Vegetable Soup for Breakfast?

20170703_143424Cereal, bread, muffins, pastries, pancakes and omelettes are fine choices if you are well and don’t need to boost your nutrition.  However, if you are like most people, you will do anything to rake in more nutrients.  If you have an autoimmune disease, it is important to consume a nutrient dense breakfast free of grain.

Many Asian countries begin their breaking of the nightly fast with a steamy bowl of soup rich in vitamins and minerals.

In this day and age, so many people are suffering from a myriad of mysterious chronic health problems that include auto-immune illnesses such as Rheumatoid Arthritis, Leaky Gut Syndrome, Lupus, Hashimotos’s as well as Candidiasis, Diabetes, Cancer and the Neurological illnesses that include MS, Parkinson’s and Alzheimer’s to name a few.

Many of the specialized healing food diets that are being prescribed by Integrative Health Practitioners, Functional Medicine and Naturopathic Doctors exclude the consumption of sugar and starches due to its breaking down into simple sugar in the body.  This leaves us with the question, “What is one to consume for breakfast?”  Good question.  Why not a healthy vegetable soup that is chock full of vegetables super rich in nutrients? If that is not filling enough, add some kelp noodles which are grain free and some chicken chunks for protein.

The main reason that most people cannot seem to adjust to this idea is simply because certain foods are associated with breakfast and soup is not one of them.  You need to break out of this way of thinking.  There are many people in various countries around the world that do not eat the standard American breakfast and many of them are quite healthy.

I am including a simple recipe for a healing soup that includes what I call the magic healing trio of garlic, ginger and turmeric as well as burdock root, shiitakes, bok choy, watercress and kelp noodles which are not made of starch and are a good source of iodine.  This soup is a rich potpourri of nutrients.  It is easy to assemble.  If you cannot commit to having it every day, at least try consuming it 2-3 times per week.

Let’s get serious about healing our illnesses and enjoy a healthy body once again!

Healing Vegetable Soup

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon minced ginger
  • 1/4 teaspoon minced turmeric
  • 1/2 medium onion diced
  • 1 medium burdock root peeled and sliced thinly
  • 1 1/2 cups shiitakes sliced
  • 1 1/2 cups bok choy chopped (whites and greens)
  • 1 cup watercress
  • 10 cups filtered water
  • 8 ounce bag kelp noodles (optional)
  • 3 tablespoons minced parsley
  • 1-3 tablespoons Coconut Aminos
  • 1/2 pound chicken cubed (optional)
  • Sea salt to taste

Procedure:

In a large pot, add the oil, garlic, ginger and turmeric and let it cook on medium heat until slightly golden in color.  Add the onions, followed by the vegetables and filtered water and the optional kelp noodles and chicken, if using.  If you desire a thicker soup, add less water and if you want a thinner one, add more.  Adjust seasonings to taste.

Note:  For the Candida Diet, leave out the shiitake mushrooms.  For the GAPS Diet, leave out the burdock.  For the Low FODMAPS Diet, leave out the garlic, onion and shiitake mushrooms.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com

Cream of Tomato & Roasted Red Pepper Soup

img_20161017_225050This is the time of year when a creamy homemade vegetable soup is just the thing to take the nip out of the air and provide warmth and nourishment to the body.  This particular soup can be prepared vegan without any dairy or it can be prepared with a dollop of creme fraiche.  Either way, it is a velvety creamy texture and oh, so satisfying.

If you are vegan, just leave out the creme fraiche.  If you are following one of the dietary protocols recommended by your healthcare practitioner, it is appropriate for the Candida Elimination Diet, Low FODMAPS Diet without the garlic and onion, the GAPS Diet, the Gluten Free Diet, the Paleo Ketogenic Diet, Vegan Diet with no dairy, the Vegetarian Diet and the Weston A. Price Diet.

Ingredients:

2 Tablespoons of olive oil

2 cloves of garlic minced

1/2 medium onion diced

1 stalk of celery diced

1 medium red bell pepper roasted

4 cups of vegetable broth (homemade is preferable)

1 28 oz. can of tomato purée

1 Tablespoon of lime juice

1 teaspoon of chili powder

1 teaspoon of ground cumin

1/2 teaspoon of ground coriander

3 Tablespoons of flat leaf parsley minced

1/2 cup of creme fraiche (optional)

Sea salt & black pepper to taste

Procedure:

In a medium pot, add the oil and garlic and simmer until golden.  Add the onions, mix, cover and cook until translucent.  Add the celery.

Roast the pepper on a gas burner, turning it until it is charred all over.  Set aside to cool.

Peel and deseed the pepper.  Coarsely chop and add to the pot.  Mix well.

Add the broth and tomato purée and mix well.

Add the lime juice and sea salt and blend with an immersion blender until creamy.

If you are using the creme fraiche, add it here.

Garnish with parsley.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com

Pan Fried Lemon Sole – A Healthy Choice for many Specialized Healing Diets

lemon-sole-20161016One of my clients for whom I provide chef service, is suffering from a diagnosis of Lyme Disease and has been advised through his functional medicine doctor to follow the Paleo Ketogenic Diet.  One of the main dishes that I recently prepared for him is lemon sole.  Lemon sole is a very delicate thinly sliced white fish that has virtually no bones to deal with.   It does not have a fishy odor and is considered a good protein choice on this particular diet.

It is quite easy to prepare.  Some people like it dipped in a little coconut flour before sautéeing but it is also good just as is.  Add about 2 Tablespoons of olive oil in a large skillet. Add a teaspoon of both minced garlic and ginger and simmer until golden.  Add the slices of fish.  Salt and pepper it and squeeze a generous amount of lemon.  Drizzle a little coconut aminos and that’s it!  Since it is such a thin and delicate fish, it cooks up quickly.  It will be done in about 3 minutes per side.  Turn over, salt and pepper, add lemon.  Drizzle a bit more coconut aminos.

This dish is appropriate for the following specialized dietary protocols:  The Auto-Immune Paleo Diet, The Candida Elimination Diet, the GAPS Diet, the Low Histamine Diet and the Paleo Ketogenic Diet.

Note:  For the Low FODMAPS Diet, leave out the garlic.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

Achiness, Bloating, Fatigue, Gas – What is My Body Telling Me?

Are you one of millions of people who are waking up more tired than when you went to bed?  Do you feel achiness, joint and bone pain and are chocking it up to just getting older? You very well may be suffering from parasites and/or candida fungus.  The most current research indicates that up to 90% of the population has some form of candida overgrowth in the body.

One of the best ways to determine what is going on in our body is to have a stool sample analyzed.  In my opinion, this is the best place to start to determine what is going on inside the body.  Since our body cannot talk to us, the stool sample will indicate precisely what is going on inside the colon and what lives there.

If you decide to go to a Naturopathic Physician, this is one of the tests that you will have analyzed along with a hair analysis and blood test for food allergies.  Once the results are determined, along with the proper supplements recommended by the physician, the next and most important step is to adjust the daily diet.

If you are like most people, you probably consume too many carbs (in the form of simple starch that breaks down into sugar in the body) in addition to sweet sugary items.  I am not just referring to white table sugar and candy, but really super sweet fruits, manufactured juices, jams, honey, maple syrup, dried fruits, chocolate, ice cream and all baked goods.  The list goes on and on.

Then, of course, there is starch which is found in breads, pasta, manufactured cereals and floury products.  This also needs to be eliminated since the starch breaks down to simple sugar in the body which also provides optimum nourishment for the parasite and/or yeast fungus.

The bulk of the diet needs to be made up of an assortment of fresh organic vegetables (both raw and cooked), fermented vegetables (1/4 cup with each meal), limited fruits such as lemons, limes, blackberries, raspberries, possibly blueberries if not too sweet, kiwis, grass-fed meats such as organic chicken, turkey, beef, bison, lamb, pork, limited fish (due to contaminated waters), beans, quinoa, kasha, millet, amaranth, teff and possibly wild rice.

Seasonings should be limited to olive oil, ghee, coconut oil, apple cider vinegar, coconut vinegar, Coconut Aminos, sea salt and spices.

In addition, a good probiotic beverage such as Siggi’s Plain Kefir is essential.  The kefir contains active cultures such as strains of good bacteria, acidophilus, bifidus, thermophilus, to name a few.  These help kill the bad yeast and nourish the good yeast.

Some individuals will be able to tolerate goat milk and others may be sensitive to the lactose (milk sugar).  If you are sensitive to the lactose, try using a watered down version of the kefir.

Adjusting to this diet takes time and will power.  You will undoubtedly feel worse for about 4-5 days since your body is ridding itself of the build up of toxins.  Hang in there!  Don’t despair!  After the first week, you will be on your way to feeling much better.  This diet may be temporary (6-8 weeks to 1 or 2 years) or it may be a life time diet.  It depends on the individual’s body chemistry.  I would not advise you to consume anything sweet for at least 8 weeks.  Then, and only then, you may experiment by having a tiny bit of something sweet.  Watch, see what happens, take note of it.  If you cheat, you are only fooling yourself and you will need to start all over again.  Be strong!  Persevere!

In addtion to the above, you may take up to 6 drops of oil of oregano, which is anti-fungal, under the tongue.  Try with 2-3 drops prior to breakfast and 2-3 drops prior to dinner.

Last but not least, you will slim down and have a flat abdomen.  What’s not to love about that!!!!

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

 

 

 

 

Tomato Infused Millet with Vegetables and Ground Meat

20160317_152054Many people who suffer from Candida or Celiac Disease are at a loss for how to keep themselves well-nourished by excluding most grains and sugars.  Many turn to the myriad of gluten-free packaged products which line the store shelves.  Yes, these products do not contain wheat or grains, however, they are prepared with various starches (tapioca, potato, rice) which cause the blood sugar to spike which can lead to diabetes and other degenerative illness.

Here is a nutritious dish which will make you feel satisfied and full.  It is a Paleo dish which, by the way, is very good for people who suffer from Candida.  It is ground grass-fed meat of choice with garlic, onions, plum tomatoes, celery, bell peppers and parsley combined with the gluten free grain, millet.

Here is how to make it.  In a skillet, add 2 tablespoons of olive oil.  Add 1 clove of minced garlic.  Then add 1/2 medium onion diced.  Allow this mixture to caramelize.  Then add 2 tablespoons of minced flat leaf Italian parsley.  Let simmer.  Add a pinch or two of high quality sea salt and fresh pepper.  Pour the mixture into a mixing bowl and set aside. Add 1-2 tablespoons of oil to the pan and add 1 pound of ground grass-fed meat of your choice.  Allow it to brown.  Then add the vegetable mixture.  Add 20 ounces of organic whole plum tomatoes and allow it to stew.  Add 1 teaspoon of ground coriander and 1/2 teaspoon of ground cumin.  Mix well. Set aside.  Add additional salt to taste if needed.

Take 1/4 of a medium size green cabbage.  Thinly slice into shreds.  In a skillet, add 1-2 tablespoons of olive oil or coconut oil and 1 clove of minced garlic.  Add the cabbage shreds.  Allow to cook.  Add 1-2 tablespoons of coconut aminos and mix thoroughly until just cooked.  Place the cabbage shreds on a plate and top with the ground meat and tomato mixture.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com http://www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com