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5 ESSENTIAL TIPS FOR A GLUTEN FREE THANKSGIVING

LINGERING SYMPTOMS OF CELIAC?

IT COULD BE YEAST ALLERGY!

5 STRATEGIES FOR WINNING THE

BATTLE OF THE BULGE

N U T R I T I O N

CHECK UP WITH MARK HYMAN, MDTHE SIMPLE BLOOD TEST THAT COULD SAVE YOUR LIFE

S C I E N C E

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N U T R I T I O NS C I E N C E

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N U T R I T I O N

LINGERING SYMPTOMS OF CELIAC?

IT COULD BE YEAST ALLERGY!

CHECK UP WITH MARK HYMAN, MDTHE SIMPLE BLOOD TEST THAT COULD SAVE YOUR LIFE

5 STRATEGIES FOR WINNING THE

BATTLE OF THE BULGE

TRADITIONAL FAVORITES & VEGETARIAN THANKSGIVINGPALEO DESSERTS & MORE!

TRADITIONAL FAVORITES & VEGETARIAN THANKSGIVINGPALEO DESSERTS & MORE!

5 ESSENTIAL TIPS FOR A GLUTEN FREE THANKSGIVING

Editor’s Letter ..................................................................................................4

Contributors .....................................................................................................6

Letters to Editor ...............................................................................................8

What You Need to Know about Crohn’s Disease ........................................11

Can You Lose Weight on a Gluten-Free Diet? ..............................................16

Check Up with Dr. Mark Hyman....................................................................18

Get Fresh! with Wild Rice ..............................................................................23

Hurry Up Healthy: Tips for Cooking Ahead ...................................................24

A Spirited Debate: Grain-Based Spirits on a Gluten-Free Diet ...................26

7 Steps to Make Being Healthy a Habit .......................................................28

10

16

32

62Be a Gracious Diner ................................................................................30

Your Favorite Thanksgiving Recipes and More .....................................32

An Interview with Cookbook Author, Jeanne Savage ............................54

Our Editor’s Picks ....................................................................................56

Bonus Recipe: Gluten-Free Cutout Cookies! .........................................58

5 Essential Tips for a Gluten Free Thanksgiving ...................................60

Quick & Easy No Cook Appetizers ..........................................................61

Beautiful You: Fall Trends .......................................................................62

Your Food Solutions ................................................................................66

Editor’s Letter ........................................................................................... 4

Our Monthly Contributors ........................................................................... 6

Letters to the Editor .................................................................................... 8

Celiac disease and Coronary Artery Disease Connection ..................... 10

The Connection between CD and Yeast Allergy ..................................... 14

Check Up with Dr. Mark Hyman............................................................... 16

Gearing up for a Healthy Holiday with author Sherry Strong................. 20

Is Your Wine Vegan?................................................................................. 23

5 Strategies for Winning the Battle of the Bulge ................................... 24

Seasonal Favorite: Cranberries ............................................................... 26

NUTRITIONDr. Mark Hyman tells us about the blood test that could save our life and how widespread inflammation is the culprit to many of our health issues.

SCIENCEFSM Advisory Board Member, Leigh Reynolds shares the research regarding why celiac patients are twice as likely to have coronary artery disease.

FOODIt’s holiday time and we have the recipes you need to enjoy a relaxing gluten-free Thanksgiving with reci-pes for a traditional Thanksgiving, a vegetarian holiday meal and even desserts suitable for paleo diets!

BEAUTIFUL YOU For a flawless gluten-free Thanksgiving, or any holiday, follow our essential tips!

t a b l e o f c o n t e n t s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3

EDITOR��IN�CHIEFGigi Stewart gigi@FoodSolutionsMag.com

CREATIVE�DIRECTORSocrates Gomezmail@socratesgomez.com

COPY�EDITORJody Baratz jody@FoodSolutionsMag.com

CHIEF�TECHNOLOGY�OFFICER�Brian A. Yablon

DIRECTOR�OF�PRODUCTION Joe Alexander Production@FoodSolutionsMag.com

WEB�DEVELOPER�Dmitry Bogorodskiy

DIRECTOR�OF�DATA�MANAGEMENT�David Greenfeld David@FoodSolutionsMag.com

PUBLISHER�Scott R. Yablon syablon@foodsolutionsmag.com

ADVERTISING Advertising@FoodSolutionsMag.com 561.450.8808

ACCOUNTING accounting@FoodSolutionsMag.com

ARTICLE�SUBMISSIONSArticles@FoodSolutionsMag.com

INFORMATION�REQUESTS

Info@FoodSolutionsMag.com

CONTRIBUTING�WRITERSMark�Hyman,�MD

Chef�Lisi�Parsons

Kavita�Kaul

Aviva�Romm,�MD

Cynthia�Rudert,�M.D.,�F.A.C.P.

Sherry�Strong

ADVISORY�BOARD�

Cynthia�S.�Rudert, M.D., F.A.C.P., Celiac Disease & Gluten Intolerance SpecialistMarci�Page�Sloane, MS, RD, LDN, CDE, Registered and Licensed Dietitian/Nutri-tionist and Certified Diabetes EducatorLeigh�Reynolds, GF Therapeutics/ Celi-Vites President

The holidays are upon us and it’s the perfect time to take off to the

kitchen and whip up those family favorites! This month, I’m so pleased

to bring you an issue filled with delectable dishes from our talented chefs

to suit every palate.

From a full traditional spread to a vegetarian feast that will leave your

guests feeling satisfied to indulgent tasting desserts that are just a bit

better for you, we have it all!

We even have a special sneak peek at the perfect holiday cutout cookies

from acclaimed cookbook author, Jeanne Sauvage. You can learn from

Jeanne’s tried and true baking tips in our interview on page 52.

And as always, we’ve filled this issue with useful fact-based information

about living with celiac disease, food allergies and related health issues

from trusted voices like Mark Hyman, MD, Aviva Romm, MD and more.

Sit back, relax and enjoy this issue, and this holiday season!

From the Food Solutions family to yours, Happy Gluten-Free Thanksgiving!

Gigi Stewart, M.A.Editor in Chief

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l e t t e r f r o m t h e e d i t o r

www.cornthins.com

LEIGH REYNOLDS recognized a

need for high quality-gluten free

nutritional supplementation so she

founded Gluten Free Therapeu-

tics™. Leigh set out to make one of

the most beneficial gluten-free

supplement lines available. With

high quality pharmaceutical grade

ingredients and scientifically

researched formulations Gluten

Free Therapeutics™ is proud to

offer its customers a superior line

of nutritional supplements called

CeliVites.

M A R K H Y M A N , MD has

dedicated his career to identifying

and addressing the root causes of

chronic illness through a ground-

breaking whole-systems medicine

approach known as Functional

Medicine. He is a family physician,

an eight-time New York Times

bestselling author, and an

internationally recognized leader in

his field. Through his private

practice, education efforts, writing,

research, advocacy and public

policy work, he strives to improve

access to Functional Medicine, and

to widen the understanding and

practice of it, empowering others to

stop managing symptoms and

instead treat the underlying causes

of illness, thereby also tackling our

chronic-disease epidemic.

Dr. Hyman is Chairman of the

Institute for Functional Medicine,

and was awarded its 2009 Linus

Pauling Award for Leadership

in Functional Medicine. He is

currently medical editor at the

Huffington Post and on the Medical

Advisory Board at The Doctor

Oz Show. He is on the Board

of Directors of The Center for

Mind-Body Medicine, and a faculty

member of its Food As Medicine

training program. He is also on the

Board of Advisors of Memhet Oz’s

HealthCorps, which tackles the

obesity epidemic by “educating the

student body” in American high

schools about nutrition, fitness and

mental resilience. He is a volunteer

for Partners in Health with whom

he worked immediately after the

earthquake in Haiti and continues

to help rebuild the health care

system there. He was featured on

60 Minutes for his work there.

Originally from London, KAVITA

KAUL brought her vibrant style and

bright personality to New York in

May 2011; since then she has

quickly become a firm fixture and

familiar face within the fashion,

print and commercial industries.

With clients such as Nike, Toyota,

Grolsch, Puma and Honda behind

her, her work can also be found in

publications such as Creem

magazine, Filler magazine, Genlux,

Teen Vogue and Elle UK. Her love

of skincare and cosmetic products

also means Kavita’s beauty writing

can be found in several internation-

al magazines. Believing in the

transformative power of make-up

her goal is not to change a woman’s

face, but to use it to empower wom-

en into owning own unique beauty.

See more of Kavita’s work here.

CYNTHIA S. RUDERT, M.D.,

F.A.C.P., is a Board Certified

Gastroenterologist in Atlanta,

Georgia, whose practice is primarily

devoted to the screening and

following of patients with celiac

disease. With one of the largest

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practices in the United States that

manages adults and teenagers with

celiac, she has evaluated over 1000

patients with celiac disease and

gluten sensitivity.

Dr. Rudert’s focus is identifying the

core causes of gastrointestinal

issues with a comprehensive

evaluation enabling her to treat

underlying medical conditions

that may have previously been

undetected. Dr. Rudert then

creates an individualized course

of treatment tailored to each

patient’s unique set of needs.

Rather than just treating the

symptoms of the disease, Dr.

Rudert believes the best results

are achieved by getting to the

core cause of the problem and

treating the disease accordingly.

Dr. Rudert sees patients from all

over the United States for second

opinion consults on a variety of

gastrointestinal disorders.

Committed to educating the public,

patients and physicians about this

commonly missed disorder, Dr.

Rudert lectures throughout the

United States and Canada on celiac

disease. She also lectures on

inflammatory bowel disease,

irritable bowel syndrome,

pancreatic exocrine insufficiency

and small intestinal bacterial

overgrowth.

Dr. Rudert is Medical Advisor for the

Celiac Disease Foundation, the

Gluten Intolerance Group of North

America and for the Gluten Free

Certification Organization (GFCO).

She is Medical Director for Atlanta

Gluten Intolerance Group (GIG), and

founder and president of the

Atlanta Women’s Medical Alliance,

the largest alliance of female

physicians in the United States.

In demand as an expert in celiac

disease, she was the Keynote

Speaker for multiple programs

including the New England Celiac

Conference, co-hosted with the

Beth Israel Deaconess Medical

Center/Harvard, and national GIG

meetings. Dr. Rudert was the

advising physician for the popular

television series House which

featured a segment concerning

celiac. Dr. Rudert is a former

Assistant Professor of Medicine

with Emory University. Learn more

about Dr. Rudert and her practice at

DrCynthiaRudert.com.

MARCI PAGE SLOANE, MS, RD,

LDN, CDE is a Registered and

Licensed Dietitian/Nutritionist and

Certified Diabetes Educator in

south Florida. She grew up in New

York City where she graduated

from Columbia University with a

double Master’s degree in Nutrition

and Physiology.

Marci is CEO of Food Majesty, Inc.

author of Reality Diabetes ~ type 2,

The Diet Game: Playing for Life!,

The Divorced Woman’s Diet and is

contributor to Chicken Soup for the

Soul Healthy Living Series

Diabetes. Sloane is a nutrition and

disease counselor, speaks

frequently in the community, is

coordinator of American Diabetes

Association (ADA) programs, an

ADA Valor Award recipient and

does radio, television and

magazine interviews. Marci is

passionate about her work and it

shows when you meet her.

Chef LISI PARSONS, two-time

author of gluten-free & Paleo

Cookbooks, a recipe developer for

fitness professionals, and a

diagnosed celiac. She also suffers

from Hashimoto’s disease and

recovered from a disabling nerve

injury with the help of whole foods.

Lisi has worked as a personal

trainer and meal planner for fire

and police departments. She is also

a frequent contributor to fitness

magazines and fitness web pages.

www.wortheverychew.com

c o n t r i b u t o r s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 7

Thank you for the infor-mative article on Multiple Sclerosis and its connec-tion with celiac disease in the October issue (page 15). I had no idea there could be a link between the two. ~ Rachel K.

Just read my first issue of FSM and added four new recipes to this week’s menu! Thank you! ~ Linda, via Facebook

I want to share this magazine with everyone I know! I can’t believe it’s filled with so many FREE resources and gluten-free recipes each month. Keep up the good work and thank you! ~ Diane

I made the cupcakes pictured on the cover of the October issue as a “trial run” to practice for our family Thanksgiving dinner and they were SO EASY to make! Thank you for this recipe, they are delicious! ~ Jean C.

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cCORONARY ARTERY DISEASE (CAD) IS

THE NUMBER ONE KILLER OF ADULTS IN

THE U.S., CLAIMING MORE THAN 380,000

lives every year. Like most types of heart

disease, coronary artery disease has been

linked with increased inflammation that

occurs as a result of undiagnosed infec-

tions, aging-related changes or autoim-

mune disorders like celiac disease which

causes chronic low-grade inflammation in

the small intestine. In fact, a recent study

shows that people with celiac disease are

twice as likely to have coronary artery dis-

ease compared to the general population.

The relationship between CAD and celiac

disease is becoming clearer and is import-

ant information for celiac patients to know.

The study is the first to look at the

association between celiac disease and

coronary artery disease and adds to the

evolving understanding of how systemic

inflammation and autoimmune processes

might influence cardiovascular disease

development.

Conducted by researchers at the Cleveland

Clinic, the study’s researchers evaluat-

ed more than 22 million health records,

including 24,530 patients diagnosed with

celiac disease, to compare levels of CAD

among men and women with and without

celiac disease. Researchers found that

while 9.5% of celiac patients had CAD, it

occurred in only 5.6% of normal controls

(p<0.0001). The prevalence is greater in

celiac patients over the age of 65. Almost

1 in 3, or 29%, of these older people had

CAD, compared to only 13% of normal

controls (p<0.0001). In addition to the

overall twofold increase in CAD among

celiac patients, data also showed a slightly

higher risk of stroke, a 1.4 fold relative

risk, among people with celiac disease

compared to controls. Even among young-

INDIVIDUALS WITH CELIAC DISEASE ARE TWICE AS LIKELY TO HAVE

BY LEIGH REYNOLDS

Evidence mounts about the role systemic inflammation may play in heart health and the increased risk for individuals with celiac disease.

1 0 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

s c i e n c e

coronary artery disease

“Research shows having an autoimmune disorder like celiac disease, which causes chronic low-grade inflammation in the small intestine, increases an individual’s risk of coronary artery disease, compared to the general population.”

s c i e n c e

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 1

er celiac patients, the increased risk for

coronary artery disease remained at

nearly two times the levels of healthy

men and women.

Although earlier studies have demonstrat-

ed potential links between celiac disease

and heart failure and arrhythmia, co-inves-

tigator R.D. Gajulapalli, M.D., said the re-

searchers were “surprised by the strength

of the association” between celiac disease

and coronary artery disease.

“This is an important study because it

highlights a specific patient population

who might be at higher risk for coronary

artery disease, even in the absence of

traditional cardiovascular risk factors,”

Dr. Gajulapalli said. “Whether patients

with celiac disease will need more intense

risk factor modification like in diabetic

patients with coronary artery disease will

need to be studied.” For now, he says peo-

ple with this and other inflammatory

diseases should maintain a healthy life-

style and be aware of traditional cardiovas-

cular risk factors including diabetes, high

blood pressure and high cholesterol.

The possible mechanism for the height-

ened risk may be related to chronic

inflammation. “People with celiac

disease have some persistent low-grade

inflammation in the gut that can spill

immune mediators into the bloodstream,

which can then accelerate the process

of atherosclerosis and, in turn, CAD,”

Gajulapalli explained in a statement. “Our

findings reinforce the idea that chronic in-

flammation, whether it’s from an infection

or a disease, can have an adverse role in

CAD and heart health in general.”

“These data remind us that other inflam-

matory states like lupus erythematosus,

rheumatoid arthritis, and inflammatory

bowel disease have also been linked

to CAD, so perhaps we can add celiac

disease to this list,” echoed moderator

Dr. Jeffrey Kuvin (Tufts Medical Center,

Boston, MA). Larger studies are needed

to confirm this association and to examine

how the severity of celiac disease may

play a role. Because so many people may

have gluten sensitivities but do not have

celiac disease, future research should

investigate whether this larger population

may also be at risk for coronary artery

disease. Earlier studies have linked

celiac disease with arrhythmias, which

is what prompted researchers to conduct

this study.

The National Foundation for Celiac

Awareness says about 1 in 133 Americans

suffers from celiac disease, but another

study says as many as 1.8 million have

the disease but 1.4 million remain

undiagnosed.

1 2 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

s c i e n c e

ABOUT�THE�

AUTHOR

Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line

of scientifically developed nutritional supplements specifically designed for celiac patients. Leigh set out to

make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical

grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its

customers a superior line of nutritional supplements called CeliVites.

People�with�celiac�disease�have�some�persistent�low-grade�inflammation�in�the�gut�that�can�spill�immune�me-diators�into�the�bloodstream,�which�can�then�accelerate�the�process�of�atherosclerosis�and,�in�turn,�CAD.

topdoctors

make adi�erence

Find a doctor with the Castle Connolly Top Doctor search

1,900++

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www.GlutenFreeResourceDirectory.com

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Gluten-FreeRESOURCE DIRECTORY

“Gluten-Free just got a lot easier!”

WWhen individuals with celiac disease continue to have symptoms even after adhering to a strict gluten free diet, it is sometimes due to baker’s yeast

allergy. Baker’s yeast allergy and celiac

disease share common physical

symptoms, such as:

4skin rash

4fatigue

4gastrointestinal upset

In addition, both conditions:

4are hereditary

4wreak havoc on intestinal lining

4prevent nutrient absorption

Because individuals with autoimmune

disorders like are more likely to have

an allergy to baker’s yeast, researchers

believe there is a connection between the

two health issues.

So, what do you do if you believe baker’s

yeast may be responsible for the uncom-

fortable symptoms you’re experiencing?

If you are on a gluten-free diet and con-

tinue to have symptoms similar to those

of celiac disease, consider keeping a food

journal. This is a helpful tool when you

speak to your physician about a possible

food allergy. If a baker’s yeast allergy is

suspected, the food journal will point to its

sources in your diet.

Based on your symptoms and food journal

recordings, your physician may order a

blood test to measure certain antibodies

(anti-Saccharomyces cerevisiae mannan

antibodies) that an individual with baker’s

yeast allergy will test positive for.

But what if you don’t eat yeast breads on

your gluten-free diet? Even if you do not

consume yeast breads, you may still be

consuming yeast. Many of us take in yeast

unknowingly through other foods we eat,

even on our strict gluten-free diet.

Here’s how…

SURPRISING (AND SNEAKY!) SOURCES OF BAKER’S YEASTIn addition to showing up in the obvious

places like yeast breads and even some

“flat” breads and crackers, yeast is also

a common food additive. Baker’s yeast

extract is often used as a flavor enhancer

in foods like gravy mixes, marinades, and

even some frozen meals.

There is another hidden source of baker’s

yeast that may shock you: vaccines. If

you’ve been vaccinated for Hepatitis B, you

may have been exposed to baker’s yeast.

According to manufacturers GlaxoSmith-

Kline and Merck and Co., this common vac-

cine, given to children and adults, is made

from baker’s yeast cultures, with yeast

residual remaining in the final product.

For individuals with a baker’s yeast allergy,

this could lead to an allergic reaction rang-

ing from mild (hives) to severe (difficulty

breathing and fatally low blood pressure).

This hidden source of baker’s yeast could

also affect those with celiac disease – even

those without a yeast allergy. According

to research from 2008, the Hepatitis B

vaccine containing yeast was ineffective in

individuals with untreated celiac disease.

If you have a yeast allergy or celiac disease

(or both), make sure to ask your doctor

about being checked for Hepatitis B

vaccine resistance. And if you are suffering

from symptoms of celiac disease, even on

a strict gluten-free diet, be sure to examine

the foods you are eating for traces of yeast

to determine if it is the culprit.

1 4 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

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THE CONNECTION BETWEEN CELIAC DISEASE AND YEAST ALLERGY

Vaccines�can�be�a�hidden�source�of�baker’s�yeast.�Ifyou�have�been�vaccinated�for�Hepatitis�B,�you�may�have�been�exposed�to�baker’s�yeast.

www.GlutenFreeResourceDirectory.com

YES.Click here to find gluten and allergen free

products with our easy search tool.

Gluten-FreeRESOURCE DIRECTORY

“Gluten-Free just got a lot easier!”

1 6 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Save Your Life

n u t r i t i o n | c h e c k u p w i t h D r . M a r k H y m a nn u t r i t i o n | c h e c k u p w i t h D r . M a r k H y m a n

BY MARK HYMAN, MDtTHE NEXT TIME YOU VISIT YOUR DOCTOR

FOR BLOOD WORK, MAKE SURE THAT

ALONG WITH YOUR LIPID PROFILE YOU

request a C-reactive protein (CRP) test.

CRP measures the degree of hidden in-

flammation in your body.

Mounting evidence underscores the critical

role that inflammation plays in the devel-

opment and continuation of diabesity. One

study in JAMA: The Journal of the Medical

Association1 found people with a high

C-reactive protein blood level have a 1,700

percent increased probability of

developing diabetes.

Besides obesity and type 2 diabetes,

inflammation contributes to almost every

modern disease including heart disease,

cancer, and dementia as well as arthritis,

autoimmune disease, allergies, and diges-

tive disorders.

Acute Versus Chronic InflammationInflammation comes in two “flavors.”

Acute inflammation is your body’s

appropriate response to infection or

trauma. You’ve experienced a sore

throat, rash, hives, or a sprained ankle.

But inflammation should do its job

and then leave. With allergies,

rheumatoid arthritis, autoimmune

disease, or asthma, an overactive

immune response and chronic

inflammation can slowly wreak h

avoc, eventually leading to illness

and rapid aging.

this simple blood test could

Your CRP levels should be less than one.

Anything higher provides a giant warning

sign that you have hidden inflammation.

Inflammatory CulpritsEspecially with high CRP levels, you want

to do everything possible to reduce inflam-

mation. Even if your results come back

within normal range, you’ll want to target

inflammatory culprits, including:

• A high-sugar, processed foods diet

• Inflammatory fats (omega 6 fats like

processed vegetable oils and trans fats)

• Lack of exercise

• Stress

• Food allergies and sensitivities

• Hidden or chronic infections with viruses,

bacteria, yeasts or parasites

• Mold and other environmental allergens

• Toxicity from an overload of environmen-

tal toxins

8 Strategies to Reduce Chronic InflammationCouple the Standard American Diet – with

its abundance of vegetable oils, trans fats,

and sugar – with high stress levels and

crappy sleep, and you’ve got a surefire

recipe for chronic inflammation.

Reversing inflammation can reduce your

risk for disease, help you lose weight, and

leave you feeling and looking better no

matter what your age. When my patients

have high CRP levels or otherwise experi-

ence chronic inflammation, I employ these

eight strategies to normalize inflammatory

levels:

1. Eat real food. Too many sugary foods,

including wheat flour, raise insulin, eventu-

ally paving the path for insulin resistance

and Type 2 diabetes. A vicious cycle results

as insulin resistance creates even more

chronic inflammation. Eat an anti-inflam-

matory high fiber, plant-based, whole

foods diet.

2. Make an oil change. Besides sugar,

omega-6 rich soybean, corn, and other

vegetable oils stoke your inflammatory

fire. Eat healthy fats from olive oil, nuts,

avocados and omega 3 fats from small

fish like sardines, herring, sable, and wild

salmon. If you don’t eat wild-caught fish at

least three or four times each week, con-

sider a high-quality fish oil supplement.

3. Exercise regularly. One study in the

Journal of Applied Physiology2 found ex-

ercise protected against chronic diseases

including diabetes and cardiovascular

diseases. If you’re just starting out, incor-

porate aerobic exercise 30 minutes, five

times a week. If you want to step things

up a few notches, try interval training and

weight resistance.

4. Actively relax. Learn to actively relax

to engage your vagus nerve, the powerful

nerve that relaxes your whole body and

lowers inflammation, by doing meditation,

deep breathing, or even taking a hot bath.

One study in the journal Psychosomatic

Medicine3 found yoga could reduce inflam-

mation and stress, and “regular practice

could have substantial health benefits.”

5. Address food allergies and

sensitivities. One study in the journal

Experimental and Clinical Endocrinology

& Diabetes4 compared obese kids to nor-

mal-weight kids and found obese children

had a threefold higher level of CRP and

2.5 higher level of IgG antibodies for the

277 foods tested. Food sensitivities,

weight gain, and insulin resistance are

intricately connected. Eliminating common

highly reactive foods, including soy,

gluten, and dairy can dramatically reduce

inflammation.

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N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 7

Save Your Life

BY MARK HYMAN, MD

6. Take probiotics. Studies show

among their benefits, a probiotic supple-

ment can help reduce intestinal inflamma-

tion. These healthy gut flora also improve

digestion, further reducing inflammation.

Look for a high-quality probiotic sup-

plement that contains 10 billion CFU of

Bifidobacteria species and Lactobacillus

species.

7. Address nutrient deficiencies. Look

at a high-quality multivitamin/ multi-

mineral as your best insurance policy

to covers any gaps you might not

get in a whole foods diet. One study in

The American Journal of Medicine6

found a multivitamin could lower

C-reactive protein levels.

8. Spice it up. Turmeric is one of my

favorite spices to help reduce inflamma-

tion. Others include ginger, rosemary

and garlic.

SOURCES:

1. Pradhan AD, Manson JE, Rifai N, Buring

JE, Ridker PM. C-reactive protein, interleu-

kin 6, and risk of developing type 2 diabe-

tes mellitus. JAMA: The Journal of the Med-

ical Association 2001 Jul 18;286(3):327-34.

2. Petersen AM1, Pedersen BK. The an-

ti-inflammatory effect of exercise. J Appl

Physiol (1985). 2005 Apr;98(4):1154-62.

3. Kiecolt-Glaser JK1, Christian L, Preston H,

Houts CR, Malarkey WB, Emery CF, Glaser

R. Stress, inflammation, and yoga practice.

Psychosom Med. 2010 Feb;72(2):113-21.

doi:10.1097/PSY.0b013e3181cb9377.

Epub 2010 Jan 11

4. Wilders-Truschnig M1, Mangge H,

Lieners C, Gruber H, Mayer C, März

W. IgG antibodies against food

antigens are correlated with infla-

mmation and intima media thickness

in obese juveniles. Exp Clin Endocrinol

Diabetes. 2008 Apr;116(4):241-5. Epub

2007 Dec 10.

5. Mengheri E. Health, probiotics, and

inflammation. J Clin Gastroenterol. 2008

Sep;42 Suppl 3 Pt 2:S177-8. doi: 10.1097/

MCG.0b013e31817eedc4.

6. Church TS1, Earnest CP, Wood KA,

Kampert JB. Reduction of C-reactive pro-

tein levels through use of a multivitamin.

Am J Med. 2003 Dec 15;115(9):702-7.

1 8 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

n u t r i t i o n | c h e c k u p w i t h D r . M a r k H y m a n

7.�High�quality�supplements�can�cover�any�nutritional�gaps�in�your�diet.

8.�Spices�like�turmeric,�rosemary,�ginger�and�garlic�

are�anti-inflammatory.

6.�Studies�show�natural�probiotic�foods,�as�well�

as�probiotic�supple-ments,�can�reduce�in-

testinal�inflammation.

ABOUT��MARK��

HYMAN,��MD

MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symp-toms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr.�Hyman and Functional�Medicine, visit drhyman.com.

http://www.10daydetox.com/successfuldetox/

Mn u t r i t i o n

GEARING UP FOR A HEALTHY HOLIDAY SEASON: IT IS POSSIBLE!

B y S h e r r y S t r o n g

MMAYBE YOU KNOW THE FEELING OF IMPENDING CELEBRATIONS... THE FUN, FRIVOLITY AND FOOD FOLLOWED BY THE flat feeling and lethargy. Then, perhaps your clothes feeling tighter than when the season began. Now imagine sailing through the holidays with great food, really enjoying yourself and making choic-es that don’t make you feel like you’re missing out and as the holidays come to a close. Imagine feeling brighter and lighter than any holiday before.

Most of the food we eat around the holidays is vastly different from what we would have eaten 100 years ago. Even amongst the affluent you’d rarely see the level of festivities the average person today is exposed to, and you never would have seen on any tables the level of processing food we see today. Flour wasn’t filled with additives and high fructose corn syrup didn’t exist because the technology to alter these foods did not exist. Animals farmed intensively and fed unnatural diets was science fiction.

Food treated this way has a completely dif-ferent effect on the body and in ‘Return to Food - the life changing anti-diet’ I explain why I suggest it is not really food at all.

Food in nature is designed to nourish, en-ergize and protect the body not removed of nutrients, processed with toxic chemicals and literally have hundreds of substances in it that could not be found in nature.

Even if we worked off our indulgences calorically, we cannot possibly burn off the toxic residue that modern food leaves behind in our body.

The solution to not feeling deprived and still enjoying the holidays is to simply return to eating real food, as close to its natural state as we can get

it, which means sourcing seasonally, organic, local and whole ingredients.

Eating food made from scratch with quality ingredients may sound daunting if you’re used to buying pre-prepared food from supermarkets, but every step you take to source food closer to its natural state, the better your body will feel (not to mention the reciprocal benefit for the environment).

Here are some suggestions to take the stress away from staying on track this holiday season:1. Plan ahead. Start today.2. Simplify the menu, choose less options and have larger amounts of them, you don’t need 10 dishes on the table to have a fabulous meal.3. If you are daunted by preparing big meals, look at the parts of the menu you can make ahead and freeze like stuffing or desserts. 4. Create a schedule and work on one dish a week that you can freeze. Make the dish-es that cannot be frozen the day before and on the day of the big feast.5. Gather your best friends for holiday cook-offs where you get together and make the things you can prepare in advance as a group, dividing up the work. Figure out who makes the best dishes and then they prepare that dish for everyone who’ll be attending. Divide up the fruits of your collective labor and everyone takes home one of each dish. For example, say you make the best pumpkin pie. You create four pies and at the end of the day three friends take home a pie and you keep one. Or, if your best friend makes stellar stuffing, she makes enough for four meals and everyone gets a dish. Before you know it your whole menu is complete!

The benefits of this system are:• You prepare one or two different dishes instead of four or eight.

• You only have to source seasonal, local, organic and whole foods for those one or two dishes. • You share the cost of ingredients so you save money.• You get to come together as a communi-ty to have quality time with friends leading up to the holidays. • You have dishes that are prepared by people who prepare them best and you only make those you are best at preparing. • You can encourage each other to find healthier ways of preparing decadent favorites, and even introduce new favorites as you explore each other’s idea of holiday favorites.

There’s also a great story as you are shar-ing the meal with your family about how each dish came together.

If the communal cook up doesn’t work for your lifestyle, here are a few tips that will help you maintain your energy as you kick off the holiday season without a big crash as the end:

• Plan your menu and tasks in advance and complete one thing each day in the month leading up to the holiday.• Avoid the ‘Lethal Recipe’ of toxic highly processed versions of holiday favorites and seek out the seasonal, organic, whole food versions.• In a time when the alcoholic beverages are flowing, keep hydrated with locally sourced spring water throughout the day leading up to festivities, as well as in between alcoholic cocktails.

The lead up to the holidays are always better if you are feeling your best, so take time to schedule self-care in between taking care of everyone else. Combine that with making sure you are eating real food and you’ll feel great long after the celebra-tions cease.

n u t r i t i o n

ABOUT�SHERRY�STRONG�

SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week On-line Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat with Sherry Strong on Bowen Island. https://www.returntofood.info

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Gluten-FreeRESOURCE DIRECTORY

“Gluten-Free just got a lot easier!”

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These days, holiday entertaining means more to the hostess than filling the table with a hearty spread and clinking glasses. The rising number of individuals

with special dietary needs means it is

likely you’ll have at least one to consider

at your holiday meal.

Of course, keeping gluten at bay is on

your list, but how about keeping your

menu vegan friendly? With an increasing

number of people adopting a strict plant-

based diet, it’s something to consider. But

a vegan-friendly meal doesn’t only mean

skipping the turkey and using vegetable

broth in place of chicken stock.

If you’re truly serving vegan-friendly

fare, you must consider every aspect

of the meal, the ingredients and the

materials used to produce the foods

and beverages you serve.

That includes those holiday cocktails, too.

With the holiday season the most popular

for uncorking a favorite bottle of wine, it

helps to know which wines are acceptable

for your vegan guests.

While wine is in and of itself a plant-

based product, it can come in contact

with animal products during the fining

process. Fining is the act of adding a

product, called a fining agent, to wine

to remove undesirable solids such as

tannins, proteins and tartrates. Fining

wine results in a clear and appealing

finished product. Not all fining agents

are animal-based products, but there are

several that are. For example, casein (milk

protein), egg whites (albumen), gelatin

(an animal protein) and isinglass (collagen

extracted from the swim bladders of fish)

are all fining agents that may be used

to clarify wine.

Many winemakers now label their wines

as vegan, usually on the back of the

bottle, as demand for animal-free

wines soars.

Look for vegan wines that are clarified

with fining agents from materials like

clay (bentonite) and activated charcoal

in the “specialty wines” section of your

wine shop, along with organic and

eco-friendly wines.

Look for vegan-friendly wines from

Yalumba (all), Bonny Doon (all), Stellar

Organics (all), Kendall Jackson (some) and

Bonterra (some). Check individual product

labels or contact the vintner direct to be

sure if your selection is vegan.

Vegan Friendly?

Is Your Wine

n u t r i t i o n

Vegan Friendly?

Is Your Wine Vegan Friendly?

Is Your Wine

w2 4 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

With the holidays near, weight loss may be something you consider out of reach until after the New Year, however, weight maintenance is another matter.

Keeping your weight steady and stable

during the “Season of Eats” can be a

challenge, with the minefields of platters

of cookies, buffet tables lined with appe-

tizers and high-calorie cocktails. That sort

of temptation can be a recipe for disaster

when it comes to your weight goals.

Fortunately, that doesn’t need to be the

case. In fact, with a dose of self-control

and these useful tips, you can sail

through the holiday festivities feeling

your healthy best without gaining

an ounce!

1. Plan like a proRegardless of how busy you are, taking

two to three hours of your weekend (or day

off ) to plan and prep healthy gluten-free

meals for the week ahead will make all the

difference for your weight management

goals during the busy holidays.

Aim for a serving of lean protein, healthy

fat and complex carbohydrates at each

meal and snack.

So, how much is a serving of each of

these? Here’s an easy way to estimate so

you don’t go over (or under) on portions:

• Protein – When it comes to lean meats,

poultry and fish, go for pieces the size and

thickness of your palm

• Fat – For butter/butter alternatives, olive

and other oils, servings should be about

the size of the tip of your thumb (small,

isn’t it?!). For avocado, aim for no more

than 2 Tablespoons with a meal or snack.

• Complex carbs – Peas, potatoes, carrots

and corn should be eaten moderately,

say no more than 1/2 cup at a meal; other

veggies can be eaten liberally, so fill your

plate with those first.

5 S T R A T E G I E S F O R W I N N I N G The Battle of the Bulge T H I S H O L I D A Y S E A S O N

n u t r i t i o n

Lean animal proteins: lean beef or bison,

skinless poultry, boneless trimmed pork

loin, fish and egg whites.

Plant-based proteins: quinoa, amaranth,

millet, rice and beans (combined) and nut

or seed butters (like sunflower seed butter

or peanut butter).

Healthy fats: avocado, olive oil, nuts and

seeds, fatty coldwater fish (like mackerel,

herring and salmon) and ground flaxseed.

Complex carbs: gluten free whole grains

(like millet, brown rice, oats, buckwheat,

cornmeal, amaranth), fruits, vegetables

and legumes.

You’ll notice some foods overlap groups.

For example, a palm-size portion of salmon

(protein and healthy fat) paired with a

large salad (baby spinach, diced tomatoes,

sliced mushrooms, diced sweet bell pep-

pers, etc. tossed with balsamic vinegar)

covers all three essential nutrients, making

a complete healthy meal. This makes plan-

ning, preparing and eating healthy meals

so easy!

2. Start your metabolic fireEven if you aren’t hungry when you first

wake up, research shows eating within two

hours of waking is one of the best ways

to fire up the metabolism. That means

you will burn calories at a more efficient,

steadier pace throughout the day.

If traditional breakfast foods don’t appeal

to you, try a mini-meal like a dozen

almonds and a piece of fruit, which will

provide healthy protein, fat and complex

carbohydrates to jumpstart your body

and prime it for burning calories efficiently

all day long.

3. Snack smart Healthy snacks are another way to keep

our metabolism going strong all day long.

While it’s easy to grab a piece of fruit or an

ounce of nuts for a snack on the go, com-

bining the two makes a lot of difference in

how the body breaks that food down and

uses it.

Give one of these healthy pairings a try

and see how much energy you have, and

how full you feel, for hours afterward:

• 2 Egg whites (cut in half and discard

yolks) filled with hummus

• 1 cup of pumpkin soup and one serving

of gluten-free baked white corn tortilla

chips or lentil-based chips.

• Thin slices of avocado and red bell

pepper strips rolled up inside all-natural,

preservative-free low sodium slices of

turkey.

Create 3 favorite snacks for your busy days

and keep those ingredients on hand so

there’s always something healthy to grab

when hunger hits.

4. Learn cocktail controlHoliday time can mean cocktail time (alco-

holic or not) at parties and events.

Enjoy your favorites on occasion and in

moderation, but consider that the liquid

calories really do add up!

If you’re consuming alcoholic beverages,

try these tips to keep those non-nutritive

calories in check:

• For every alcoholic drink you have, drink

a tall glass of water (plain or sparkling) to

keep hydrated.

• If you’re having alcohol near or during

mealtime, eat fewer carbohydrates (espe-

cially when it comes to the calorie-dense

ones like potatoes, peas, corn, etc.) to

offset the additional carbs contained in

your drink.

• Be sure to have at least a small balanced

snack before cocktail time.

Food in the stomach prior to consuming

alcohol slows the absorption of sugar from

the alcohol, keeping insulin levels and

blood sugar more stable. Stable blood

sugar aids the body in burning calories

and can help prevent storage of excess fat.

5. Recharge and replenishGet enough sleep each night, and if you

don’t, take a nap.

Research shows a dramatic difference in

weight loss between individuals who get

enough sleep and those who do not.

Aim for 7-8 hours each night, and don’t

feel guilty for sneaking an hour nap during

the day if you’re able when you fall short

on sleep.

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Cranberries are a

The first thing that pops into most of our minds when someone mentions cranber-ries around the holidays is the over-sweetened condiment most often seen on the Thanks-giving table. That’s unfortunate because there is so much more to cranber-ries than “canned and jellied”. These little rubies, with their refreshingly tart taste and deep red hue, are good for us from head to toe! In fact, based on the latest research, we can say cranberries are a “total body” food. Bursting With NutrientsYou may already know cranberries contain an ample amount of vitamin C, but there’s

much more going on in this tart fruit to benefit our health.

A ½-cup serving (about 50 grams) of fresh cranberries has a mere 23 calories, but provides a significant amount of our Daily Recommended Values of:• Vitamin C ......... 11%• Vitamin K ......... 3%• Vitamin E ......... 3%• Fiber ................ 9%• Manganese ...... 9%

The impressive nutrient profile of cranber-ries doesn’t end there. Cranberries have unique qualities in terms of nutrients they contain. That’s why certain substances in cranberries have caught the eye of researchers in recent years. Cranberries

contain potent preventatives when it comes to many serious diseases.

Cranberries Protect Us Head to ToeLet’s start at the top - cranberries are excep-tional brain food! They contain some of the highest levels of special antioxidants that protect brain cells. This means consuming cranberries can help maintain cognitive and motor abilities that typically diminish as we age.

{Antioxidants – substances that protect the body’s cells from free radical damage.}

{Free Radicals - toxic substances resulting from cell metabolism that cause damage to cells in our bodies; Free Radicals also enter

Total Body FoodCranberries are a Cranberries are a

the body via the environment (pollution, cigarette smoke, etc.)}

When it comes to the antioxidant benefits of cranberries, researchers stress these points:• Cranberries contain a special combination of antioxidants not found in any other food. It is the synergy between these specific antioxidants, combined with the vitamin C and manganese in cranberries that yields the berry’s incredible health benefits. And these benefits are a great reason to love cranberries with all our heart. That’s be-cause cranberries are loaded with a specific type of antioxidant, flavonoids, that are shown to reduce the risk of atherosclerosis.

{Atherosclerosis - the accumulation of “bad” cholesterol (LDL) in the arteries, which causes blood flow to be restricted and makes the heart work harder than it should.}

A natural preventative defense against heart disease never tasted so good! And when we add delicious cranberries to our gluten-free diet, our digestive tract bene-fits, too!

Scientists have found every category of phytonutrient in cranberries plays a role in digestive tract support, and recent research shows these nutrients help to balance the bacteria in our digestive tract.

{Phytonutrients ~ Substances found in plants that provide health benefits such as anti-inflammatory, antioxidant, liver-cleans-ing properties when consumed; they are not essential nutrients like fats, proteins, vitamins, and minerals, but they do have an astounding positive impact on our health. The more colorful a food, the more phyto-nutrients it contains!}

The berry benefits don’t end there! As mentioned earlier, research supports the cancer-fighting ability of cranberries, particularly when it comes to cancers of the breast, colon (or large intestine), lungs and prostate. Super-compounds found in cranberries combat cancer-causing free radicals by stabilizing them and preventing

them from damaging the body. Additional anti-cancer benefits come from phytonu-trients that give cranberries their anti-in-flammatory effects. This is terrific news since research demonstrates that chronic inflammation is associated with approxi-mately one-fourth of all cancers.

The anti-inflammatory properties of the cranberry help reduce our risk of diseases in these areas of the body:• Gums• Stomach • Large intestine (colon)• Cardiovascular system (especially blood vessel linings)To be sure you receive the full benefit from cranberries, follow these useful tips:

For Maximum Antioxidant, Anti-inflammatory and Anti-cancer Benefits of Cranberries• Use whole fresh or frozen cranberries in-stead of cranberry extracts or supplements.Research shows these concentrated prod-ucts do not pack the same nutrient punch as the real thing!

• Try to use uncooked berries as often as possible, as some nutrients are destroyed when exposed to standard baking tempera-

tures of 350F or greater.

• Do not rely on cranberry juice for antioxi-dant benefits. In making cranberry juice, it is what re-mains after berries are pressed to extract the juice that contains all the nutrients.

Selecting & Storing Superior Cranberries• Fresh cranberries are available October through December in the produce section of most supermarkets.

Cranberries are typically packaged in 12-ounce clear plastic bags, available in organic and non-organic varieties.• Look for glossy skins with a deep red col-or. The deeper red they are, the more highly concentrated their phytonutrients are. • Berries should appear plump and very firm to the touch.• Fresh cranberries bounce! They are often referred to as “bounceberries” for this reason. • Wash fresh cranberries by placing them in a colander and running cool water over them, gently turning the berries with your fingers to be sure they are rinsed well.Dry berries completely on clean paper or cloth kitchen towels before storing.• Store fresh berries for up to 1 month in the refrigerator. Prior to storing, inspect

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Super-compounds�found�in�cranberries�combat�cancer-causing�free�radicals�by�stabilizing�them�and�preventing�them�from�damaging�the�body.�Additional�anti-cancer�benefits�come�from�phytonutrients�that�give�cranberries�their�anti-inflammatory�effects.

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berries for imperfections. Discard berries that are soft or those with dry or dull skins.• To freeze cranberries for longer storage (up to 1 year!) place washed, dry berries in a single layer on a clean cookie sheet and freeze until solid (about 3 hours). Once the berries are fully frozen, scoop them into zip-top freezer bags and label with contents, quantity and date. • Thaw frozen cranberries at room tem-perature for 30 minutes. The berries will be soft and should be used immediately. Frozen berries can be added to baked goods like muffins and cakes, just as frozen blueberries can, without thawing.

Fabulous Ways to Enjoy CranberriesCranberries are tart as can be, but that doesn’t mean they must be soaked in sugar to enjoy.

Try these unique serving ideas to incor-porate fresh in-season cranberries into your diet and begin reaping the complete health benefits of this marvelous fall fruit!

• Use cranberries in place of vinegar or lemon juice in salad dressings. Simply pulse the berries in a blender or food processor – alone for a chunkier dressing, or with the other ingredients (like olive

oil) for a smooth puréed dressing. • Slice fresh cranberries in half and toss them with other fresh fruits like sweet or-anges and pineapple chunks for a festive and nutritious fruit salad.• Roast cranberries with a drizzle of honey and a dash of sea salt for an in-credibly simple (but very flavorful) side dish or garnish for a bed of baby spinach leaves.

For more traditional uses, try these ideas• Replace similar fruits (blueberries, raspberries, etc.) in your favorite muffin, cookie or quick bread recipes with delicious tart cranberries. You may want to increase the amount of sugar in your recipe by ¼ cup per ½ cup of fresh cranberries. • Add fresh or dried cranberries to your morning gluten-free oatmeal, rice pud-ding or other warm cereal as it cooks for spectacular color and flavor!• Replace raisins in your favorite recipes (snack mixes, cookies or granola) with whole dried all-natural cranberries.

With these all these tips, you’re sure to find a way to enjoy the total body nutrition of cranberries this season! Of course, even with healthy foods, there are certain cases when they should not be consumed.

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A�WORD�OF�CAUTION�ABOUT�CONSUMING�CRANBERRIESFor most of us, there is no problem consuming cranberries and enjoying their various health benefits. However, for some individuals, con-suming cranberries may not be a good idea.

Here’s why...

Cranberries�and�OxalatesOxalates are substances (classified in biochem-istry as “organic acids”) that occur naturally in humans, animals and some plants.

Our bodies also convert certain substances (like vitamin C) into oxalates.

Most berries, including cranberries, contain oxalates and vitamin C.

This is not a problem for most individuals; however, individuals with certain rare health conditions must restrict oxalates.

Health�Conditions�Requiring��Oxalate�Restriction:• absorptive hypercalciuria type II• enteric hyperoxaluria• primary hyperoxaluria.

These are all urinary stone diseases (that lead to kidney stones).

While cranberries are not considered a “high oxalate” food, their strong acidity and vitamin C content impact urine oxalate content. In indi-viduals diagnosed with one of the above urinary stone diseases this increase the likelihood of stone development.

Note: For other, less common types of kidney stones (like struvite stones that contain magne-sium sulfate and brushite stones containing cal-cium phosphate) drinking cranberry juice may actually lower the risk of stone development.

It’s a confusing connection between cranber-ries and oxalates; however, if you feel you have one of the conditions above, or are concerned about oxalate consumption, please speak to your medical doctor before making a decision to include cranberries in your diet.

Cranberries�and�WarfarinWarfarin is a prescription anticoagulant used to prevent blood clot formation in individuals prone to developing them.

While research is limited, there are some studies that show consuming cranberry juice or eating cranberries while taking warfarin may be very dangerous and even fatal in some cases.

That’s because some substances in the cranberry prevent enzymes in the body from breaking down warfarin, causing excessive anti-clotting of the blood.

If you are taking warfarin, please speak to your doctor before consuming cranberries or cranberry juice.

s e a s o n a l f a v o r i t e

Replace�similar�fruits�(blueberries,�raspberries,�etc.)�in�your�favorite�muffin,�cookie�or�quick�bread�recipes�with�delicious�tart�cranberries.�You�may�want�to�increase�the�amount�of�sugar�in�your�recipe�by�¼�cup�per�½ cup�of�fresh�cranberries.

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BACK IN THE EARLY 1980’s I went au nat-

ural - that is, I became an organic vegan. At

the ripe age of 15 I was militant about it.

At that same time I had a boyfriend with

a really terrific mom. She made homemade

bread, soups, and desserts - you name it -

and was so generous in trying to use

all natural ingredients for me. But she

didn’t really get “vegan” (think My Big Fat

Greek wedding - “He don’t eat meat?” “It’s

okay, I’ll make lamb.”). So I repeatedly

said, “Thank you so much, but no thank

you.”

Now, 30+ years later, as an organic

“flexitarian” I cringe at how I rejected

her kind gestures over my high-intensity

political views. Eating is such a social

event and food is an important way for

those who love us to express their

desire to nourish us.

At the same time, as a functional medicine

doctor, I am well aware of the incredible

number of people who suffer from serious

food intolerances - from gluten and dairy

to fructose and grains. For many of you,

a little bit of graciously saying “yes” can

lead to days or weeks of symptoms includ-

ing brain fog, joint pain, fatigue, bloating,

diarrhea, and depression. Saying “No,

thank you,” is, for some, a matter of life

and health.

So how can you enter the holiday season,

with all of its visiting and shared meals, be

a gracious and kind dinner guest, not give

into the temptation to acquiesce so you

don’t cause hurt feelings, and follow the

food rules that keep you feeling on top of

your game and health?

Here are 5 simple tips:1. Let your host know as far as possible

ahead of time that you are looking forward

to the shared meal, and that you also hap-

pen to have health-based food restrictions

that you really do have to follow or else

you pay for it later. You don’t want to be

a nuisance but this is important to you. A

bit of disclosure ahead of time will make

things less uncomfortable for you than

rejecting platter after platter at the dinner

table.

2. Ask your host if it would be helpful and

welcomed for you to bring a couple of

dishes that will meet your health needs

and that you can also share with others.

Find out what foods coordinate with what

is being served so your dish will harmonize

with the meal. It’s quite likely that another

dinner guest will have some food restric-

tions if the dinner party is large enough,

so prepare foods that are as allergen-free

as possible - i.e., gluten-free, dairy-free,

how to stay healthy and be a gracious dinner guest

BY AVIVA ROMM, MD

n u t r i t i o n

sugar-free will cover a lot of people’s needs

these days.

3. Eat something at home before you go

to the dinner party. Getting satisfied on

healthy foods before the festivities will

make it less tempting to fill up later on

things that will leave you feeling bad in the

long run.

4. If you have a food intolerance but not a

terrible food allergy, bring along some di-

gestive enzymes to take at the start of the

meal - this can help prevent some of the

symptoms that might usually result from

eating foods that don’t agree with you

should you inadvertently eat something

“contraband” or decide to go with the flow.

5. Don’t internalize guilt! Be true to your

health and tell the truth without apology

while at the table. A simple statement such

as “I don’t mean to be rude, but I am truly

gluten intolerant and can’t eat that… as

much as I really want to” can make a huge

difference when you decline that basket

of bread or pumpkin pie. It might even get

you a wink of admiration from someone,

and get a conversation going about health

and food. Others may find themselves

eating healthier because of your honesty.

Regardless, others’ food issues, their judg-

ments, or disapproval should they express

any, are not your problem. You have the

right to eat well and feel well!

Carrying inner grace and reflecting out-

ward appreciation, grace, and generosity

while keeping true to self is a powerful way

to be in the world. So get out there and

enjoy your holiday meals with gratitude

and power!

ABOUT��AVIVA�

ROMMTHE�WOMEN’S��

DOCTOR

Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She

is the internationally respected authority on botanical and integrative/functional medicine for women and children.

Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their

kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her

at her website www.avivaromm.com.

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 1

n u t r i t i o n

f o o d | n o v e m b e r

3 2 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Happy Gluten-Free Thanksgiving!

This month marks the beginning of the holiday season, with festive family get-

togethers, gatherings with friends and of course, delicious holiday dishes! When you

must live gluten-free, holiday meals can cause you to stress out about what you can –

and cannot – enjoy at the dinner table. This month, we show you that it is completely

possible to enjoy everything on the menu, as long as you have the right recipes and in-

gredients. Our chefs make it simple, too! With dishes for a traditional Thanksgiving meal

to a vegetarian feast and even some healthier, paleo-friendly desserts, you can make

everyone happy at your holiday table this year, while keeping the gluten-free diners safe

and satisfied! Make a complete meal, or mix and match dishes to create your own custom

menu. And don’t forget, these dishes make great additions to weeknight family meals,

too, so you can enjoy the flavors of the season all month long!

f o o d | n o v e m b e r

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 3

Celebrate this season

of thanksgiving with a

traditional feast perfect

for serving to family and

friends, gluten-free or not.

Everyone will love this

meal, complete with

traditional pumpkin

pie for dessert!

Serve a refreshing, fruity

white wine with the meal.

Choose your favorite

Riesling, Sauvignon Blanc

or Viognier for a perfect

pairing with turkey.

• Roast Turkey with Gravy

• Homemade Stuffing

• Brown Sugar Glazed Carrots

• Roasted Brussels Sprouts

with Crispy Bacon and Chives

• Traditional Pumpkin Pie

A TraditionalHarvest Feast

f o o d | t u r k e y

directions 1. Begin with a fresh or thawed (if previously frozen) turkey and remember if your turkey is frozen, it can take up to two days to thaw properly in the refrigerator, so plan accordingly.

2. Preheat your oven to 325F and prepare a roasting pan by lightly greasing it.

3. Remove the giblets from the tur-key cavity and discard, or reserve for cooking and adding to gravy later.

4. Rinse the turkey under cool water inside and out, then pat dry with clean paper towels.

5. Place the turkey on prepared roasting pan and season it inside and out with salt and pepper. Add a quartered onion, sprigs of rosemary and thyme and 2 quartered lemons to the turkey cavity, then brush the top with olive oil or melted butter.

6. Tent the top of the turkey with a sheet of lightly greased aluminum foil and place in the oven to roast for about 2 ½ hours (for a 10-pound turkey; you will need to roast 15-25 minutes more for each additional pound after 10 pounds).

7. After cooking time, remove the

foil and discard, then baste the bird with pan juices and turn the oven temperature up to 400F. Roast for an additional hour, or until a meat thermometer registers at least 165F at the thickest part of the breast (do not touch bone). Your turkey should reach an internal temperature of at least 165F for safe consumption.

Let turkey “rest” to reabsorb some of its juices while you make the gra-vy and finish moving the rest of your dishes to the serving table. Carve and enjoy!

If you go the traditional route and roast a Thanksgiving turkey, you’ll love this simple method that yields a succulent main course for your special meal. Even if this is your first time to prepare the star of the Thanksgiving show, you’ll have no problem at all impressing your guests!

Make sure your turkey is gluten-free.The process begins at the market by se-lecting a turkey that is gluten-free. While turkey itself is naturally gluten-free, there are often additives, seasonings and gravy packets included that are not free from gluten. It pays to read labels carefully and call manufacturers if you’re in doubt.

Some Brands of Gluten-Free Turkey:• Perdue• Jennie-O• ButterballBe sure to avoid pre-stuffed turkey and gravy packets included with turkey.

Once you select your turkey, use this simple method to roast it to holiday perfection!

3 4 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

TurkeyROAST A

FOR THANKSGIVING

f o o d | s t u f f i n g

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 5

ingredients • ¼ pound salt pork• 1 onion, chopped• 2 celery stalks, chopped• 1 pound chestnuts, coarsely chopped• 2 Tablespoons chopped parsley• 1 Tablespoon poultry seasoning• 6 cups 4C Seasoned Gluten Free Crumbs• ½ cup melted butter• 2 eggs, beaten

directions 1. Cook pork in frying pan on medium heat until brown.

2. Add onions & celery to pan and simmer for 5 minutes.

3. Combine all other ingredients into mixing bowl.

4. Add onion mixture to the rest of the ingredients.

5. Mix well and stuff lightly into turkey and cook according to turkey package directions.

SUFFICIENT TO STUFF 15-18 pound turkey.

ChestnutSTUFFING AMERICANA

Recipe courtesy of 4C Gluten Free Bread Crumbs

f o o d | b r u s s e l s p r o u t s

Roasted

with Crispy Bacon and ChivesBrussels Sprouts

3 6 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

If you’re not a fan of Brussels Sprouts, this recipe may change your mind. Crisp bacon and fresh snipped chives take these tiny green veggies to another level. Give this dish a try at your holiday meal and watch them disappear!

SERVES: 8-10

ingredients • 5 – 6 cups baby Brussels Sprouts, ends trimmed and any damaged leaves removed (smaller sprouts are more tender and less pungent tasting)• 6 slices thick all-natural bacon, diced• ½ teaspoon salt• Fresh ground pepper, to taste• 2 -3 Tablespoons fresh snipped chives

directions 1. Preheat your oven to 375F and have a large baking sheet ready for baking (you may want to line the baking sheet with foil for easy cleanup).

2. Cook the bacon in a large skillet until crisp. Turn off the heat, drain the bacon pieces and transfer them to a bowl. Reserve the fat in the skillet.

3. Cut the sprouts in half, then toss in the bacon fat reserved in the skillet.

4. Using a slotted spoon, transfer the sprouts to the prepared baking pan and sprinkled with salt and pepper.

5. Bake 15-20 minutes, depending upon the size of the sprouts. Test with a fork for tenderness.

6. When the sprouts are done, remove the pan from the oven and transfer them to a serving bowl. Add bacon pieces and toss, then sprinkle chives over the top. Serve immediately.

f o o d | c a r r o t s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 7

Roasted

with Crispy Bacon and ChivesBrussels Sprouts CarrotsBrown Sugar Glazed

with PecansOnly a few ingredients and about 20 minutes and you can have this holiday-worthy side on the table! Substitute walnuts in place of pecans if you prefer, or for a nut-free option, use toasted pumpkin seeds.

SERVES: 8-10

ingredients • 1 Tablespoon coconut oil• 5 to 6 cups carrots, washed, scrubbed and sliced about ¼-inch thick• 1 cup light brown sugar, firmly packed• ½ teaspoon ground cinnamon• ¼ teaspoon ground ginger• Pinch of salt• ¾ cup toasted chopped pecans

directions 1. Melt coconut oil over medium-high heat in a skillet.

2. Add carrots and cook about 5 minutes, stirring often.

3. Add sugar, cinnamon, ginger and salt; stir to coat carrots. Cook and stir until sugar is dissolved, about 3 minutes.

4. Add pecans and stir until a glaze forms, about 5 minutes.

5. Remove from heat and serve immediately.

f o o d | p u m p k i n p i e

3 8 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

What is Thanksgiving without pumpkin pie? This is the simplest version, with only a handful of ingre-dients that are naturally gluten-free. Use your favorite homemade or store-bought gluten-free pastry and top with fresh whipped cream and a dash of cinnamon for everyone’s favorite holiday dessert!

ingredients • 15 ounce can of pure pumpkin (or an equal amount of fresh cooked pumpkin, well-drained)• ½ cup granulated sugar• 2 large eggs, lightly beaten• ½ teaspoon pure vanilla extract• 1 - 2 teaspoons pumpkin pie spice (adjust to taste)• ¼ teaspoon salt• 1 cup milk (dairy or plant based)• 1 gluten-free pie pastry, unbaked

directions 1. If you are making homemade pie pastry, prepare it first. If you are using a pre-made gluten-free crust, be sure it is thawed.

2. Preheat your oven to 425F.

3. In a mixing bowl, combine all ingre-dients except pastry and whisk by hand until smooth.

4. Pour filling into the pie pastry; carefully transfer the pie to the oven (you may wish to place your filled pie on a baking sheet for easy transport to the oven).

5. Bake at 425F for 15 minutes, then re-duce oven temperature to 350F and bake an additional 40-50 minutes, until pie is set and a knife inserted in the center comes out clean.

6. Cool your pie completely at room temperature before serving. You may also chill the pie, if you prefer.

7. Refrigerate pie if you are baking it ahead of time or will not be serving within 4 hours after baking. Store leftovers in the refrigerator, too.

Pumpkin Pie TRADITIONAL

Pumpkin Pie f o o d | h o l i d a y o p t i o n s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 9

A roast turkey is not a

requirement for a festive

– and delicious – Thanks-

giving meal! In fact, with

the recipes our chefs have

for you this month, your

guests will not miss the

turkey, whether they are

vegetarians or not. Enjoy a

vegetarian (or vegan) wine

with your meat-free meal.

Choose something light and

crisp to complement the

following recipes. All wines

from Fetzer and Bonterra

white wines are vegetarian

and vegan, and all Fetzer

and Bonterra red wines are

vegetarian (not vegan).

Wondering about vegetarian

and vegan wines? See page

23 for our article, “If you’re

vegetarian or vegan, before

you sip, read this!”

• Eggplant Steaks with Figs, Pomegranate and Leeks• Holiday Vegetarian Bread Stuffing• Tender Kale Salad with Apples and Feta• Cranberry Orange Relish• Cranberry Caramelized Garlic Rosemary Galette

A Vegetarian Thanksgiving Feast

f o o d | e g g p l a n t

directions 1. Preheat grill to medium heat and brush eggplant with ghee; sprinkle with sea salt and black pepper. Place on grill and allow to cook until eggplant just starts to soften.

2. When eggplant has about 8 minutes remaining cook time, top with remaining ingredients dividing ingredients between eggplant steaks.

3. Allow to cook for 8-10 minutes longer or until mozzarella has melted slightly.

4. Remove from grill and garnish with pomegranate seeds.

The savory flavors of these eggplant steaks finished off with the sweetness of pomegranate offers a unique taste experience that will be the highlight of your holiday table.

RECIPE YIELDS: 4 servingsACTIVE TIME: 30 minutes

4 0 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Eggplant Steaks WITH FIGS, POMEGRANATE AND LEEKS

ingredients • 2 medium purple eggplants cut lengthwise into ¼-½ inch slices• 2 tablespoons melted ghee (clarified butter)• 1 leek sliced into thin rounds• 1 cup figs cut into quarters• ¼ cup shredded goat cheese mozzarella (or your favorite mozzarella)• ¼ cup fresh basil leaves finely chopped• 2 teaspoons sea salt• 2 teaspoons black pepper• ¼ cup pomegranate arils (seeds), for garnish

By Lisi Parsons

f o o d | s t u f f i n g

Eggplant Steaks

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 1

You don’t need a turkey to enjoy delicious gluten-free holiday bread stuffing! This recipe incorporates all the flavors of Thanksgiving, no bird required. Vegetable broth replaces chicken broth for a moist, flavor-infused side dish! Top with gravy and enjoy!

ingredients • 6 cups gluten-free bread, toasted and cut into cubes• ¼ cup butter (or dairy-free butter substitute)• 1 cup diced onion• ½ cup diced celery• 2 cloves garlic, minced• 2 teaspoons dried ground sage leaves• 2 teaspoons dried ground thyme leaves• 1 teaspoon salt• Freshly ground black pepper, several grinds, or to taste• 1 ½ cups organic gluten-free vegetable broth

directions 1. Preheat your oven to 325F. Grease a 9x13-inch baking dish lightly.

2. In a skillet over medium heat, melt the butter and add onions and celery. Cook, stirring often, until tender, about 8 minutes.

3. Add garlic and cook and stir 1 – 2 min-utes more.

4. Add herbs and seasonings and 1/2 cup of the broth and cook about 10 minutes, reducing broth volume by about half.

5. In a large mixing bowl, combine toasted bread cubes, vegetable mixture from skillet and remaining broth. Toss to coat bread cubes, then transfer to prepared baking dish.

6. Bake 30-35 minutes, until mixture is heated through and golden brown on top.

7. Serve immediately.

StuffingHOLIDAY BREAD

4 2 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

f o o d | k a l e

Step up your salad game

with a hearty bowl of kale,

lightly massaged for ten-

derness, and top it with

tangy Honey Crisp apples

and herbed feta cheese

for a dish bursting

with flavor!

ingredients • 2 Tablespoon light olive oil (or other oil of your choice)• 2 Tablespoon fresh squeezed lime juice• 1 teaspoon sugar• ¼ teaspoon salt• 4 cups tender kale leaves, torn• 1 large Honey Crisp (or other) apple, diced or sliced thin• ½ cup herbed feta cheese• Fresh ground pink peppercorns

directions 1. Combine oil, lime juice, sugar and salt in a small bowl and whisk to blend.

2. Place kale in a large bowl; drizzle with oil/lime juice mixture and gently massage the vinaigrette into the leaves, coating eat piece. (This tenderizes the kale.)

3. Just before serving, add the apple, feta and several grinds of fresh ground pepper.

TENDER

Kale Salad WITH APPLES AND FETA

RelishCRANBERRY ORANGE

ingredients • 2 cups fresh or frozen cranberries (no sugar added)• 1 cup sugar• ½ cup fresh squeezed orange juice• Zest from 1 orange• ¼ cup toasted pecans, optional

directions 1. Combine all ingredients except pecans in a saucepan over medium heat; bring mixture to a boil.

2. Once mixture comes to a boil, reduce the heat to low and simmer 10-15 minutes, until the cranberry skins pop open. Stir occasionally to prevent sticking.

3. Remove the saucepan from the heat and stir in pecans, if using.

4. Cool the mixture completely to room temperature, then transfer to a covered dish to chill.

5. Serve chilled in individual dishes or in lettuce cups.

Forget canned cranberry

sauce this year! It is so

simple to make your own

delicious Cranberry Orange

Relish from scratch with

only a few simple seasonal

ingredients, you’ll never go

back to the canned variety.

f o o d | c r a n b e r r i e s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 3

f o o d | g a l e t t e

4 4 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Rosemary Galette

CRANBERRY CARAMELIZED GARLIC

By Lisi Parsons

f o o d | g a l e t t e

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 5

A deliciously unique way to serve cranberries at your holiday table this year. The combination of savory and tart is finished off perfectly with creamy goat cheese and luscious rosemary. With zero added sugar, gluten-free, paleo friendly and a vegan option, this will satisfy even your most discriminating guest.

RECIPE YIELDS: 12 servingsACTIVE TIME: 30 minutes

ingredients FOR THE FILLING • 1 cup caramelized garlic cloves*• 16 ounces fresh cranberries• 2 tablespoons fresh chopped rosemary• 1 tablespoon coconut oil, melted• 1 teaspoon powdered stevia• 3 tablespoons crumbled goat cheese FOR THE CRUST • 1 ½ cups almond flour• 1 cup coconut flour• 4 tablespoons coconut oil• 4 tablespoons canned coconut milk• 1 teaspoon grain-free baking powder• 1 large egg (or 1 flax egg** for vegan option)• ½ teaspoon pure vanilla extract *To caramelize garlic peel each clove and coat liberally

with coconut oil and add a few shakes of salt. Place in a

375F preheated oven and roast for 40-45 minutes turn-

ing several times throughout the cooking process. **To substitute flax “eggs” for whole eggs: For ONE

egg, combine 1 Tablespoon flaxseed meal (not whole

flaxseed) with 3 Tablespoons warm water; stir and allow

to rest several minutes to thicken.

directions 1. Preheat oven to 375F.

2. Add melted coconut oil, cranberries, rosemary and stevia to a small baking pan and mix by hand to combine all ingredients.

3. Place in oven for 7 minutes and remove and set aside.

4. Line a baking pan (17x11x1-inch) with parchment paper.

5. Combine all ingredients for the crust into food processor or blender and mix until all ingredients are evenly distributed. The crust will have a granular consistency but you will be able to form it into a ball.

6. Next, press the crust onto the parchment lined baking pan and place another piece of parchment paper on top of the dough ball and then roll with a plastic cup (or small rolling pin) to form an even crust.

7. Leave one inch on all sides of the crust as you will fold this portion over to form an edge.

8. Alternate a line of cranberries and a line of caramelized garlic.

9. Fold over the edges of the crust and place in oven for 20 minutes and remove.

10. Add goat cheese crumbles and return to oven for 2 more minutes and remove.

11. Allow the galette to cool for 15 minutes before slicing and serving.

PumpkinENERGY SMOOTHIE

directions 1. Blend all ingredients until smooth in a high powered blender.

Note: Lucuma powder is a low-glycemic, nutrient-rich natural sweetener made from whole lucuma fruit. The fruit is dried at low temperatures and milled into a fine powder. This alternative sweetener contains many nutrients such as beta-carotene, iron, zinc, vitamin B3, calcium and protein. It is available in natural foods and health food stores, as well as online.

ingredients • 1 cup almond milk, see recipe for how to make your own almond milk, page 47• 1 cup raw butternut squash, pumpkin or yam, diced• 1 cup ice made from spring water• 1 teaspoon lacuma powder*• ¼ teaspoon ground ginger• ¼ teaspoon ground cinnamon• ½ teaspoon vanilla bean powder

f o o d | s m o o t h i e

4 6 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

By Sherry Strong

Almond Milk Make Your Own

at Home

directions 1. Soak almonds in plenty of spring water overnight.

2. Drain water in the morning and add 4 cups of spring water, fresh dates and 1/2 vanilla bean finely chopped.

3. Allow to sit for at least 2 hours to allow the date to break up and the vanilla bean to soften.

4. Blend in a blender at highest speed until the mix is very smooth.

Notes: • Serve as is, or if you prefer a true milk texture, strain the liquid from the pulp through a nut milk bag or strain through cheesecloth over a mesh strainer.

• Vanilla bean powder is available in specialty grocers or online.

ingredients • 1 cup almonds raw• 2 pitted dates• ¼ teaspoon vanilla bean powder (or half a vanilla bean)

f o o d | m i l k

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 7

By Sherry Strong

ABOUT�SHERRY�STRONG�

SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week On-line Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat with Sherry Strong on Bowen Island. https://www.returntofood.info

4 8 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

directions 1. Preheat oven to 450F.

2. Line baking sheet with parchment paper and place bacon slices on parchment paper; drizzle with pure maple syrup and sprinkle with favorite spicy seasoning such as cayenne pepper.

3. Bake for 10 minutes and then turn each slice of bacon and bake for 8 minutes or until it is slightly brown but not burned.

4. Remove bacon from oven and allow to cool completely.

5. Reduce oven temperature to 375F.

6. In a large mixing bowl combine coconut flour, almond flour and grain-free baking powder; mix well.

7. In another bowl combine eggs, coconut milk and coconut oil.

8. Combine wet and dry ingredients in food processor until a dough ball is formed.

9. Remove dough from food processor and place in a bowl and gently mix in the cooled bacon pieces and dark chocolate pieces.

10. Form into scone shape of choice and place on baking sheet lined with parchment paper.

11. Bake 20-35 minutes or until slightly browned.

SconesSPICY MAPLE BACON AND DARK CHOCOLATE

ingredients • 1 cup coconut flour• 1 ½ cups almond flour or macadamia flour• 1 ½ teaspoons grain free baking powder• 1/3 cup canned coconut milk (at room temperature)• 2 tablespoons coconut oil (melted)• 2 whole eggs (at room temperature)• 1 ½ cups spicy maple bacon pieces (see how to make these in steps 2 & 3)• 1 cup dark chocolate pieces • Spicy Seasoning of choice (such as ground cayenne or chipotle pepper, for making spicy maple bacon pieces)

These unique scones provide multiple levels of delicious flavor. They offer the perfect amount of spicy, sweet and sa-vory in every luscious bite. The perfect treat for all of the Paleo lovers in your life.

RECIPE YIELDS: 8 servingsACTIVE TIME: 40 minutes

By Lisi Parsons

f o o d | s c o n e s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 9

SPICY MAPLE BACON AND DARK CHOCOLATE

search directory

now

cc

www.GlutenFreeResourceDirectory.com

Gluten and Allergen Free

productsfind

click here

Gluten and Allergen Free

Gluten-FreeRESOURCE DIRECTORY

“Gluten-Free just got a lot easier!”

5 0 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Gevulde Speculaas

By Paula Onink, Gebaksjuwelier, The Netherlands

DUTCH ALMOND-FILLED SPICE BARS

f o o d | s p i c e b a r s

This sugary spicebar (´Gevulde Speculaas´) is a typical Dutch pastry eaten during fall. It is delicious with a hot cup of cocoa. These are typically eaten around Sinterklaas, a holiday celebrated on December 5th, but to be honest, I can eat it any time of the year! It resembles gingerbread, though the spices and propor-tions are slightly different. Enjoy!

PREP TIME: 45 minutes + cooling timeCOOK TIME: 40 minutesMAKES: 12 bars

ingredients FOR THE ALMOND FILLING • 1 ½ cup (160 grams) blanched white almonds, finely grounded• 1 cup (160 grams) powdered sugar• water• zest of 1 lemon FOR THE SPICE DOUGH • 1 cup (200 grams) gluten-free self rising flour • ¾ cup (95 grams) coconut sugar • Spice mix: Combine 1 tablespoon ground cin-namon, 1 teaspoon ground nutmeg, ½ teasoon ground cloves, ¼ teaspoon ground ginger, pinch of ground cardmom• pinch of salt• 1 cup (150 grams) solid coconut oil • 2 free range eggs (1 for the dough, 1 beaten in a separate bowl for egg wash) • Rice flour for dusting• Handful of almond flakes (for decoration)

f o o d | s p i c e b a r s

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 1

directions FOR THE ALMOND FILLING The almond filling needs some time to set. You can make this well in advance, best to make it at least 3 days before use. It will keep in the fridge for up to 3 months, just wrap it in plastic wrap.

1. Grind the almonds and the powdered sugar in a food-processor. Add the zest and 1 tablespoon of water, process it until the paste forms a firm mass. Add more water if necessary.

2. Wrap the almond filling in plastic wrap and leave it to set in the fridge.

3. When you are ready to use it and you find the filling is a bit dry or crumbly, add half an egg to make the paste more cohesive and moist again.

directions FOR THE SPICE DOUGH By hand:

1. Put flour, spices, salt and sugar in a bowl. Whisk it until blended.

2. Add 1 egg and the coconut oil. Knead this by hand quickly, until it starts to clump together. With a free standing mixer:

3. Put the coconut oil, coconut sugar and salt in the mixing bowl. Beat on low untill mixed.

4. Add an egg, beat well.

5. In a separate bowl, whisk the flour and the spices together. Add this to the coconut oil mixture. Mix it and stop when the dough starts to clump together.

6. Shape the dough in a rectangle, wrap it in plastic wrap and leave it to cool in the fridge for about half an hour.

7. Preheat the oven to 350F (175°C)

8. Prepare a 9x9-inch square pan by lining with parchment paper so that the parchment comes above the pan edges (for lifting the bars out later); set pan aside.

9. Take just over half of the dough to form the bottom layer. Leave the rest in the fridge.

10. Make a square that is just a bit larger than the pan. Use a rolling pin and additional rice flour to keep the dough from sticking to the surface or rolling pin. If the dough is a bit too sticky, you can put it between two pieces of parchment paper and roll it.

11. Transfer the dough into the pan. Smooth out uneven parts and line the edges, about half a inch high.

12. Knead the almond filling, add a little bit of egg wash to make it a smooth mixture. It should be firm but not too lumpy. Flatten it with your hands or rolling pin, make it the size of the pan. Put the layer of almond filling on the layer of dough in the pan.

13. Use the remaining dough from the refrigerator to roll out another square layer, put this on top of the almond paste. Make sure the dough near the edges cover the almond filling.

14. Brush the dough with egg wash. Sprinkle the almond flakes on top.

15. Bake the filled spice bars in the middle of the oven - for about 40 minutes. Leave to cool in the pan for half an hour. Lift the square out of the pan, cut in slices. Although the bars are very tasty when warm, the flavor is best the next day; be patient! Store them in a sealed container. They´ll keep for a week, if they last that long!

ABOUT�PAULAONINK

Paula Onink is the owner and pastry chef of the ‘Gebaksjuwelier’ - pastry jeweler, gluten-free pastry shop in Culemborg, the Netherlands. Paula’s mission is to make nice and tasty gluten-free pastry for people with celiac disease and other gluten intolerances, so they can eat worry-free and enjoy their food. If you have any questions, drop a line via www.

facebook.com/gebaksjuwelier or check out Paula’s website at www.gebaksjuwelier.nl. She’d love to hear from you!

I

5 2 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Baking with Cookbook Author, Jeanne Sauvage

The Art of Gluten-Free Baking

of

f o o d | e x p e r t t i p s

I

N O V E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 3

The Art of Gluten-Free Baking

IF YOU HAVE VISITED JEANNE’S WEBSITE, YOU CERTAINLY KNOW IT IS APTLY NAMED. HER BAKING IS TRULY ART. JEANNE PAIRS her vast knowledge of the science of baking – what chemically makes recipes “work” - with years of hands-on experience developing glu-ten-free recipes that are no different, taste-wise, from their gluten-laden counterparts. Well, with one exception…Jeanne’s recipes may be better than the so-called “real thing”.

In her first book, Gluten-Free Baking for the Holidays: 60 Recipes for Traditional Festive Treats (Chronicle Books, October 2012) you can find many festive recipes for the winter holidays and beyond. Jeanne shares her delectable cutout cookie recipe with us this month (see pages 58-59) along with her tried and true gluten-free flour blend (page 54).

Just like on her information-filled website, Jeanne was eager to share some of her top baking tips with us in preparation for a successful holiday baking season. Take these practical tips and apply them to your baking for increased success all year long!

Jeanne’s Tips for Successful Gluten-Free Baking 1. Start from the beginning with easy recipes like cookies in order to get used to ingredi-ents and equipment you will need. Do not start with puff pastry. That can come later when you’re more experienced and familiar with your new ingredients and methods.

2. Follow the recipe exactly, including all ingredients, steps listed in the method and even pan size. Approaching a good recipe this way increases the chances of success. With each tweak one makes, that success rate decreases. Once you’re more experienced with a recipe, the more likely it is that you can successfully make adjustments with success.

3. Start with a good recipe, see how that turns out, then tackle other “special” issues, like making healthier substitutions, making recipes low-sugar or sugar-free, etc. If and when you do make those special adjust-ments, tackle those one at a time.

4. Choose a recipe that you really want to make. This may seem obvious, but the point is if you want to bake a sweet treat, and you’re going to put your time, ingredients and energy into making it, make it what you want and do not settle. Keep in mind, the baked goods I make are not intended to be eaten all at once. Balance and moderation are import-ant to consider, so make a great treat you will enjoy, have a modest portion and move on.

While gluten-free baking may take a bit of getting used to, Jeanne also points out it is worth your time hanging in there to master at least the basics since gluten-free baking is far less expensive than buying pre-made baked goods.

Jeanne recommends using the extra money saved from buying those pre-packaged baked goods and using that to purchase the best

ingredients you can afford to buy. She is an advocate of nourishing the body with organic, GMO-free foods, and recommends above all else buying organic dairy products.

Even buying organic products, which carry a higher price tag than non-organic, Jeanne points out that we still save money when we bake from scratch.

In her next book, Gluten-Free Wishlist: Sweet and Savory Treats You Miss the Most, Jeanne will share all of those baked goods that are so difficult to come by, like croissants, bagels, puff pastry, soft pretzels and English muffins. Be sure to look for this new title from Chroni-cle Books in Fall 2015.

Meantime, visit The Art of Gluten-Free Baking blog where you will find a wealth of baking knowledge via Jeanne’s Tips and FAQ page.

ABOUT�JEANNE�

SAUVAGE

Jeanne Sauvage is the author of the cookbook, Gluten-Free Baking for the Holidays: 60 Recipes for Traditional Festive Treats from Chronicle Books, which was included in The Daily Meal’s “Top 25 Cookbooks of 2012” and on NPR’s “2012 Cookbook Roundup Shortlist.” She is also the voice behind of the popular blog, Art�of�Gluten-Free�Baking, where she shares recipes, baking�tips, and other information to help others bake gluten-free treats that are indistin-guishable from their wheat counterparts. She has been gluten-free since the birth of her daughter in 2000 triggered a gluten intolerance. Her goal is to help folks know that eating and baking gluten-free is fun and delicious! She teaches gluten-free baking classes in Seattle and the surrounding areas. She is currently working on her next cookbook with Chronicle, Gluten-Free Wishlist: Sweet and Savory Treats You Miss the Most, due out Fall 2015. You can also follow Jeanne on Facebook at Art of Gluten-Free Baking and Twitter @fourchickens.

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directions 1. In a large bowl, whisk together the brown and white rice flours, sweet rice flour, tapioca flour, and xanthan gum thoroughly.

2. Transfer the mix to an airtight container.

3. Store in a cool, dark place for up to 6 weeks or in the refrigerator for up to 4 months.

See Jeanne’s recipe for gluten-free cutout cookies on page 58!

Flour JEANNE’S GLUTEN-FREE ALL-PURPOSE

ingredients 1¼ cups/170 grams brown rice flour 1¼ cups/205 grams white rice flour1 cup/165 grams sweet (also known as “glutinous”) rice flour1 cup/120 grams tapioca flourScant 2 teaspoon xanthan gum

MAKES: 4½ cups / 660 G

By Jeanne Sauvage

www.popsalot.com

BUTTERNUT MOUNTAIN FARM MAPLE SYRUP Nothing beats a drizzle of 100% pure Vermont maple syrup over that stack of gluten-free pancakes on a chilly winter morning! If you’re after minimally processed, real ingredients, pure maple syrup is the only way to go. At But-ternut Mountain Farm, they’ve been crafting pure maple syrup from nature for more than 40 years in a family-run operation that not only looks after the consumer, but also works to protect and sustain the precious woodlands that provides their raw ingredients. Check out their extensive maple product line here http://butternutmountainfarm.com/products and find them at fine retailers like Williams-Sonoma.

NATURAL VALUE WAX PAPER AND WAX PAPER BAGS Healthy living is about more than only the foods we eat. It’s also about our total environmental experience. That means using products that are GMO-free, BPA-free and made from sustainable, healthy-friendly materials. Sometimes, the problem is these better-for-us (and better for the planet) products don’t perform as we wish. That is not an issue with Natural Value Wax Paper and Wax Paper Bags. These unbleached wax paper products are not only made from superior materials, they perform better than the traditional brand. Pick them up online at Amazon or in an organic grocer near you! You can visit Natural Value and see all their products online at http://www.naturalvalue.com/

SHILOH FARMS PURELIVING

ORGANIC SPROUTED GLUTEN-FREE FLOURS These flours – ranging from brown rice flour to green lentil flour to sor-ghum, quinoa, amaranth and more – are the best I’ve used to date for

my gluten-free baking. I’ve tried them all, and I recommend you do, too! You’re going to be amazed by the fine milling, mild flavors and superior results these flours bring to your baking! Check them out online http://

www.shilohfarms.com/liv-organic/ and follow them on Facebook @shilohfarms and Twitter @shilohfarms and @purliv

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JICACHIPS BY ORTO HARVEST In an effort to provide the healthiest (and tastiest!) snacks for her family, founder and creator of JicaChips, Melissa, realized that jicama, a crisp, slightly sweet root vegetable, made irresistibly crunchy chips. These chips, in flavors like Sea Salt, Smoked BBQ, White Cheddar and Cinnamon Sugar, are out of this world with flavor, but all are gluten-free, GMO-free and most are vegan. With only pure, simple ingredients, you’re going to love your new favorite healthy snack! Try the Cinnamon Sugar with all-natural unsweetened applesauce for a deliciously healthy on-the-go snack! You can find JicaChips at http://www.jicachips.com/ and via Amazon Prime. Follow them on Facebook and Twitter @ortoharvest

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www.mydadscookies.com

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Cutout Cookies

GLUTEN-FREE BAKING FOR THE HOLIDAYS:

ingredients • 2 cups / 280 g Jeanne’s Gluten-Free All-Purpose Flour (see page 54 for recipe)• 1½ tsp baking powder• ¼ tsp salt• ½ cup / 115 g unsalted butter, at room temperature• 1 cup / 200 g granulated sugar• 1 extra-large egg, at room temperature• 1 tsp pure vanilla extract• ½ tsp grated lemon or orange zest (optional)• Tapioca flour for dusting• Colored sugar for decorating (optional) ICING INGREDIENTS• 2 cups / 225 g confectioners’ sugar, sifted• 1 tsp pure vanilla extract• 4 to 6 Tbsp heavy cream, or more if needed• Food coloring in various colors (optional)

Cutout cookies are a must for the holiday sea-son. The wonderful thing about this dough is that it can be cut into any shape or size that a particular holiday requires. I make the dough year-round and use cookie cutters that suit the occasion. The cookies are fun to decorate. When my daughter was a toddler, we painted the icing on the cookies instead of piping it. Painting the cookies was so much easier. Now that she is older, it is a wonderful way for both of us to get creative when decorating the cookies. Each cookie can be a masterpiece. SERVINGS: 30 cookies

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By Jeanne Sauvage

Cutout Cookies

directions 1. In a medium bowl, mix together the flour, baking powder, and salt.

2. In a large bowl, using a hand mixer on medium-high speed, beat the butter until light and fluffy, about 2 minutes. Add the granulated sugar and beat for 1 minute. Add the egg and beat for 1 minute. Add the vanilla and beat to combine. Add the lemon zest (if using). Add the flour mixture and beat until combined.

3. Divide the dough in half, shape each half into a disk, and wrap tightly in plastic wrap.

4. Refrigerate until firm, about 30 min-utes, or for up to 3 days.

5. Preheat the oven to 375°F/190°C/gas mark 5. Line two cookie sheets with parchment paper.

6. Remove one dough disk from the re-frigerator. If the dough is rock hard, let it warm up a bit. Place the dough between two pieces of waxed paper and roll to 1/8

in/3 mm thick.7. Using cookie cutters dipped in tapioca flour, cut out as many shapes as possible. Using a spatula, place the cutouts on the prepared sheets, spacing them at least 1 in/2.5 cm apart. Roll out the dough scraps and repeat the process until all the dough is used or the cookie sheets are full. The dough is best cut when it is firm, so you may have to return it to the refrigerator before cutting more shapes.

8. Sprinkle the shapes with colored sugar (if desired or leave them plain and decorate with icing after baking). Bake until the edges of the cookies are lightly browned, 8 to 10 minutes. Let cool on the cookie sheets for about 2 minutes, then remove to wire racks to cool completely. Let the sheets cool completely and repeat with the remaining dough.

9. While the cookies are cooling, make the icing. Place the confectioners’ sugar in a large bowl. Add the vanilla and 4 Tbsp of the cream. Whisk until all the ingredients are combined and smooth. If desired, add more cream to make the icing thinner. If you want to color the icing, divide it among small bowls and tint each bowl of icing with a different food coloring. Using a small paintbrush per color, decorate the cookies. Place the decorated cookies on the wire racks to let the icing set.

Store the cookies in an airtight container, between layers of waxed paper, at room temperature for up to 5 days or in the refrigerator for up to 2 weeks.

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Essential Tips for Your Gluten-Free Thanksgiving5

1. Plan ahead.A little prep goes a long way when it comes to making the holiday meal come together effortlessly. Try incorporating a prep task into your normal dinner routine to keep kitchen cleanup to a minimum. For example, while the oven is hot baking bread, wrap a few sweet potatoes in foil and bake them at the same time. You can do this up to 1 week ahead and you’ll have the main ingre-dient already cooked when it’s time to make dishes like sweet potato casserole. You can also boil eggs up to 3 days in advance for devlied eggs if they’re on your menu. Prebake cornbread or other breads for stuffing, or purchase gluten-free breads in advance to have on hand.

2. Let’s talk turkey.If you buy a fresh turkey, purchase it no more than two days prior to cooking for optimal freshness. If you buy a frozen tur-key, be sure to leave enough time to thaw the turkey properly. The USDA Food Safety and Inspection Service recommends using one of two methods: Refrigerator Thawing: Place wrapped frozen turkey in a pan to catch any leaks, then place in the refriger-ator. Allow 24 hours for each 4-5 pounds of turkey you need to thaw. For example, a 20-pound bird requires approximately 4 days to thaw in the fridge.If you have a 20-pound turkey in your

freezer, you may need to resort to the other method recommended. Cold Water Thawing: Fill your clean kitchen sink with cold water. Submerge the wrapped turkey. Drain and refill sink every 30 minutes. For a 20-pound turkey, this will take 8-10 hours. Adjust time up or down, depending on the size of your bird.

3. Gluten-Free Gravy.Gluten-free gravy is no more difficult to make than the gluten-laden version. Use your family’s “tried and true” gravy recipe and substitute gluten-free flour or starch where traditional flour is used. When se-lecting gluten-free flour for your gravy, keep in mind flour like brown rice flour yields opaque gravy and requires a few minutes

cooking time to thicken and cook out the flour taste. A starch like cornstarch will yield a less opaque sauce-like gravy and requires less cooking time to release its thickening qualities. Various starches have different properties, so be sure to test in advance if you’re using a new starch or flour.

4. Stuffing (or Pan Dressing).For some, this is the star of the show. It can be difficult, though, on a gluten-free diet since the dish is mainly bread. For cornbread dressing, simply substitute glu-ten-free cornbread in your favorite recipe. For dressing or stuffing without cornbread, substitute an equal amount of gluten-free bread, like Udi’s or Canyon Bakehouse sandwich slices, cut into cubes for the bread in your favorite recipe.

5. Side Dishes.If you’re fresh out of ideas or simply want to try something different (and healthy!) this year, consider serving a heaping bowl of roasted vegetables as a side dish. Simply roasting veggies may seem like too little work to some of us for such a special holiday, but the truth is, for vegetables like sweet potatoes, broccoli, parsnips and even whole fresh green beans, roasting brings out a wonderful flavor and sweetness we cannot achieve any other way. It’s so simple to do! Cut veggies into uniform size pieces, drizzle in a little olive oil (about 1 teaspoon per 2 cups veggies), sprinkle with coarse salt and toss in your herb of choice (I love rosemary on roasted veggies!). Place veggies in an even layer on a baking pan and roast at 400F until tender and caramel colored on the outside. Now, take these tips, add them to your own handy shortcuts and holiday know-how and you’re off to a smashing start for a gluten-free Thanksgiving everyone will enjoy!

Whether it’s our first or 31st Thanksgiving living gluten-free, there is always something more to learn. With these useful tips and ideas, this year’s feast will be simply delicious!

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Appetizers and Snacks

Quick and Easy No Cook

the cheese plate Include a variety of flavors and textures, arrange the cheeses on a pretty wooden board (even a cutting board will do!) and serve with an assortment of fresh fruit, like grapes, and gluten-free crackers or toasted glu-ten-free bread.

Try a trio of firm Manche-go cheese, a soft creamy Camembert and a Cranberry studded Stilton.

olives & feta These days, most mar-kets have an olive bar, and that is a terrific spot to find your next party fare! Try a selection of olives or marinated olive salads and add cubed feta for a flavorful ap-petizer that is excellent served with a loaf of crusty gluten-free French bread.

not your average chips & dip Elevate ordinary chips and dip by stirring a variety of herbs and spices into creamy dairy or plant-based plain yogurt. Try dill, thyme and garlic powder with a pinch of sea salt for a fresh burst of flavor that will pair beautifully with a lightly salted gluten-free chip made from roots like carrot, blue potato or sweet potato.

hummus filled endive petals Arrange crisp, slightly bitter tasting endive leaves on a platter and pipe hummus into each one. Top with a sprinkling of snipped chives, and voila! You have an eye-catching appetizer in no time.

say cheers! Keep a bottle or two of sparkling wine, Prosecco or champagne in the fridge, along with bottles of flat and sparkling water.

Keeping these foods and beverages on hand will mean you’re never caught off guard during this cele-bratory season, and you’ll be able to enjoy spending more time with family and friends instead of in the kitchen!

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During the holidays, it seems you can never have too many snacks on hand for friends, family and those sometimes unexpected (but still welcome) guests that pop in to wish you a happy holiday. This year, turn down the stress and turn up the fun with these quick to fix apps that will keep your guests satisfied and keep you out of the kitchen.

Straight from the Fall/Winter 2014 runway, Kavita Kaul brings the chicest looks of the season right to your makeup kit!

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makeup trends

BY KAVITA KAUL, BEAUTY WRITER & MAKEUP ARTIST

FALL IN LOVE WITH THIS SEASON’S

FALL IN LOVE WITH THIS SEASON’S

FALL IN LOVE WITH THIS SEASON’S

makeup trends

JJUST LIKE THAT! SUMMER WHIZZED PAST AND HERE WE ARE IN FALL, AND UNDENIABLY WINTER-BOUND. WHILST some may lament those long-gone beach-bound days, I for one absolutely adore blustery fall days; fiery leaves, the warmth of crackling fires, and the richer, deeper hues of the season inspire curled-up coziness and softer, sensual textures that extend beyond the knitted sweaters you’ve taken out of storage.

This season’s makeup trends on Runways around the world during Fashion Week Fall/Winter 2014, saw dewy skin swapped for a more grown-up, velvety finish; glossy lips for intensely rich, matte mouths, and those bright poppy summer nails, gave way to darker, moodier shades.

With that in mind, I’m going to take you through a few key looks that can easily translate from the Catwalk to your makeup bag for sensational, seasonal trends that you’ll fall in love with.

Firstly we all know that central heating combined with these colder, drier months can wreak havoc on the skin, so the most important step is to hydrate, moisturize,

hydrate…then moisturize some more! Dry, dull, flakey skin is not in this season!

Makeup Legend Charlotte Tilbury has an incredibly nourishing Treat & Transform Moisturizer that will see you through the season with beautifully supple skin. Comforting, soothing and hard-working, it’s packed with Peptides to battle the signs of aging, Hyaluronic Acid to seal in moisture, Antioxidants, Vitamins A, C and E to revitalize the complexion, and combined with Charlotte’s famous 5-minute collagen boosting facial massage (the pamphlet enclosed with the product will walk you through), this pot is basically “a push-up bra in a jar” to use her own words. Once applied, your prepped and primed for whichever look you’re going for.

As seen for Givenchy and Balenciaga, the makeup theme there was minimalist and ultra clean. Skin made a more matte ap-pearance and there was no one standout feature, but only beautifully subtle beige on beige tones that were pure sophisti-cation. If you want to re-create this look, NARS has you covered with their fabulous Pressed Powders. A Makeup Artist’s must-have, these are a staple in my kit! They come in a myriad of shades and are brilliant for blotting out any shine without overloading the skin; they are potent how-ever, so use sparingly as you want to look polished not powdery! If you’re addicted to contouring, you could use a shade deeper than your natural skintone to add a little depth underneath your cheekbones, but be sure to blend like crazy to avoid patch-es. This product is endlessly versatile and you can even play with lighter and darker shades for a perfectly matte, nude eyeshadow that’s super chic.

Oscar de la Renta and Thakoon show-cased rich espresso shadows on the eyes that are wonderfully easy to wear and appropriate for all skin tones. Elizabeth Arden can help you achieve the look in a cinch with the Chic Browns Eyeshad-ow Quad from their new limited edition Untold collection. I was running to an event the other day and needed to do a se-riously fast day-to-evening turnaround, so I quickly smudged the chocolate brown all over my eyelids and underneath my lower lashes at the corners, and I was ready to roll in under 5 min-utes! For a different take, leave your eye-lids totally clean and only lightly trace color along the outside corner of the top lash-line and more heavily underneath the lower eyelashes. The brown in the Chic Browns quad is warm enough to suit everyone and the compact is the perfect day-to-eve-ning transformer for women on the go. Pop a touch of the pale gold highlighter on the inside corners of your eyes at the tear duct, finish off with one of my favorite mascara’s by Tarte, Lights, Camera, Lashes and hey presto!

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Elizabeth�Arden’s��Beautiful�Color

Untold�Color��Collection��Quad�Brown

Charlotte�Tilbury�Magic�cream

Of course the red-blooded Roberto Cavalli brought us into the bedroom this season with gorgeous, smudgy morn-ing-after eyes that alluded to late nights and long stories. For this sultry look, I think grey is a softer more wearable alternative to black and a nice change from brown and Elizabeth Arden’s Beautiful Color eyeliner pencil in Slate is perfect! I was seriously impressed when I absent-mindedly scribbled one on the back of my hand and produced a precise line of deep, true color in one effortless stroke that stayed put! If you wanted to combine this trend with the blues of Giles Deacon as seen in London, Sapphire is a deliciously deep blue that lets others know you have your finger on the pulse; and for those with green/hazel eyes, dare to try Blackber-ry to really compliment your eye color. Lightly draw the pencil all over your eyelid and smudge with your finger for an even finish (repeat for more impact); then go in again with Slate for added definition and trace along your upper

and lower lash-lines for a an easy smoky finish; these pencils are another great day-to-evening tool to keep in your bag for after office- hours.

For the “Fade to Grey” Womenswear Collection by Giorgio Armani, Makeup Artist Linda Cantello created the look of sheer elegance with hazy grey eye shad-ow washed across eyelids, assertively filled in eyebrows and just a hint of tint on the lips. This look is great if you want an alternative to an eye or lip focus, but still want to create impact. Elizabeth Arden Natural Brow Pencil is a precise, slim-line product that’s hard to go wrong with. For all you Blonde’s with a cool undertone out there, I know it can be a struggle finding a pencil that isn’t red-dish, and the Honey Blonde is a great shade that just might put an end to the search. Use short sketch-like strokes to fill in any natural gaps, and be sure to regularly use the wand at the other end to brush through and make sure your eyebrow shape is on the right track. A favorite little trick of mine is just a spritz of non-aerosol Aveda Brilliant hairspray on a disposable mascara wand to set the brows and avoid gloopy eyebrow gels.

Lastly, Bottega Veneta showcased deeper colors of the season with a seductive burgundy lip. When I’m doing a strong lip on myself, or a model, preparation is key. Buff off any dry skin, slather with lip balm and let it sit whilst

you do everything else. When it comes to crunch time, blot off all excess lip balm to ensure your color doesn’t slip and slide, make sure your lip pencil is warmed up by scribbling it a little on the back of your hand, then go straight in and fill in your lips for intense color and serious staying-power. NARS* famous Velvet Matte Lip Pencil in Damned is amazing for creating a dramatic deep magenta pout; pair this with a neutral, well groomed makeup on the rest of your face for a fashion-forward fall look. Another little tip is, you can use the pale gold from the Elizabeth Arden Untold compact, previously mentioned, to high-light your cupids-bow and add a little extra sex-appeal. Then the only thing left for you to do is to wrap up warm and head out knowing you’re bang-on trend for fall and winter.

And now Dear Readers, I’m excited to let you know that the next issue of Food Solutions Magazine is going to be all about you! We want you to write in with any makeup troubles and questions, skincare queries, etc. for me to trouble-shoot. I’m here for you, so get those questions in and I’ll get back to you!

*Many NARS products do not contain ingredients

derived from barley, oats, rye, spelt or wheat, which

are commonly known sources of gluten. How-

ever, due to the wide range of raw materials and

equipment used during the manufacturing of the

products, NARS cannot confirm that the products

are free from any traces of gluten.

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Create�the�look�of�sheer�elegance�with�hazy�grey�eye�shadow�washed�across�eyelids�and�assertivelyfilled�in�eyebrows.

Sapphire�is�a��deliciously�deepblue�that�lets�others�know�you�have�yourfinger�on�the�pulse��of�fall�trends.

Elizabeth�Arden’s��Beautiful�Color

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I have heard how you measure your flour for baking makes a difference. Is that true? How should I be measuring? It is true that how we measure our flour for baking makes a significant difference in the final outcome of our dish, espe-cially when it comes to high flour content foods like breads, cakes and other baked goods.

Properly measured flour each time ensures consistency in our baking, as well.

To properly measure your gluten-free flours most accu-rately, use a digital kitchen scale. If you still prefer the “old fashioned” way using measuring cups, spoon flour into the measuring cup, then level the flour with the back of a butter knife. Do not pack flour into the cup, and do not scoop the cup into the flour container. Either of these will compact the flour and result in too much flour in your recipe.

When I bake yeast breads and baked goods that must rise, what can I use to cover them during the rising time that won’t stick to the dough? When breads rise, keeping them covered is important so that the tops do not dry out. The best covering for yeast- leavened baked goods when they are rising is either an oiled piece of plastic wrap or wax paper. Use a light neutral tasting oil to brush onto the paper, or spray with cooking spray.

If you prefer to omit the oil, use a piece of plastic wrap that you have crumpled into a ball, then stretched back out. The crumpling will prevent the wrap from sticking to your bread.

FSM Reader Q& A

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YOUR FOOD SOLUTIONS

WITH THE HOLIDAYS UPON US, THERE IS NO SHORTAGE OF QUESTIONS ABOUT INGREDIENTS, TECHNIQUES AND PROD-UCTS. HERE ARE A FEW OF OUR FAVORITES WITH ANSWERS TO HELP KEEP YOUR HOLIDAYS MERRY AND BRIGHT!

Is mascarpone the same as cream cheese? Mascarpone is not the same as cream cheese. This Italian export is a soft, silky texture cheese made by when acid is added to cream, causing it to coagulate or curdle. You may be familiar with mascarpone as a main ingredient in the famous Italian dessert, Tiramisu. Its smooth texture and rich flavor are the result of a very high fat content, between 60 and 75%.

Cream cheese, on the other hand, is made from a mixture of milk and cream and must be a minimum of 33% milk fat, with no more than 55% moisture content.

While not the same product, many times cooks substitute cream cheese for mascarpone due to cream cheese’s lower price tag. Both products are gluten-free.

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Food Solutions magazine (FSM) is pub-lished by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other health-care professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provid-er. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services adver-tised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such prod-ucts, services, methods, and/or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate for them. The information on

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