"My Secret Weapon" - Sweet Freedom: Living Allergen Free

 Another installment from Dawn Kiehl-Beals in her Sweet Freedom: Living Allergen Free series.  I have had Dawn's desserts which utilize this recipe and I honestly thought I was eating cream cheese. Enjoy!

In addition to gluten, I am allergic to both dairy and soy.  For years, this combination of allergies made it impossible to recreate some of my favorite recipes that called for sour cream and cream cheese into allergen free versions.   Most dairy free replacements for these ingredients are made of soy.  If you don't have a problem with soy then these options are delicious and easy to use.  I made a cheesecake out of soy "cream cheese" for a friend's birthday and no one knew the difference!  The problem was that it proved too tempting for even me resist.  I caved, had a small slice and then was sick for days and days.  Instead of excepting my fate of a sour cream and cream cheese free life, I set out on a mission.  I was determined to find a way to make "cream cheese" pie and cookie dough, icing and even a topping for my gluten free bagel. 

After much trial and error, I've come up with my secret weapon, a replacement that works well in most recipes...cashew cream cheese!  It has a creamy consistency and that slightly tart flavor I was looking for.  Cashews are a soft nut that's full of flavor.  I'm always looking for natural ways to add healthy benefits to my diet and cashews do just that.  Cashews have no cholesterol, help to maintain healthy teeth and gums and are a protein rich food that energizes the body.  Not only are cashews high in antioxidants but they are also rich in magnesium and cooper. 

With all of these health benefits, I'm thinking pumpkin rolls filled with "cream cheese" icing, apricot filled cookies with "cream cheese" dough, and....oh, an extra five mile run too!

Give this recipe a try even if you can tolerate soy.  I think you'll enjoy the unique flavor and creamy texture.

Tip: The recipe calls for raw or salt free cashews.  If you can only find salted cashews, rinse them several times before soaking and do not add the additional salt called for in the recipe.

Cashew Cream Cheese

1 1/2 C raw cashews (if you can't find raw at least use no salt added cashews)

1/4 tsp. minced garlic

3 Tbsp + 1 tsp. lemon juice

2 1/2 Tbsp apple cider vinegar

1/4 tsp. xanthan gum, optional but will help thicken

2 Tbsp. coconut oil, solid or liquid form

3 Tbsp. SO Delicious coconut creamer or milk, original or other milk replacement

1 Tbsp. olive oil

1 tsp. tahini

1/2 C water, as needed

3/4 tsp. sea salt

1.    Soak cashews in very hot water for 30 minutes to 1 hour. Or in room temperature water overnight.

2.   Drain and rinse cashews. Then, add to blender.

3. Add remaining ingredients using only 1/4 C of the water.

4. Add additional water as needed to facilitate blending.

5. Cover and refrigerate until ready to use. The cream cheese will firm up in the refrigerator.

An Attitude of Gratitude - Sweet Freedom - Living Allergen Free

 Here is another installment from Dawn Kiehl Beals in her ongoing series "Sweet Freedom - Living Allergen Free"  Let me just add that at Cascio's we are thankful for the two ladies who write our guest blogs.  Thank you Dawn and Jane!

An Attitude of Gratitude

It was about 17 years ago and the week before Thanksgiving when I first found out that I had to give up both gluten and dairy.  Talk about a lack of gratitude!  I felt like I had just been issued a death sentence and had a real Eeyore attitude going on.  Instead of enjoying Thanksgiving, I moaned about what I could no longer enjoy.  Christmas loomed over my head like a cloud, no chess pies, no home made candy, how would I ever get through the holidays.   Thankfully, I'm  typically more of a glass half-full kind of person.   So, I finally told myself to either get over the bad attitude or eat what I wanted and be sick.  I choose to get over it and was actually feeling physically so much better by Christmas that I didn't mind what I was missing. 

Today, there are ways to create all of your favorite holiday goodies into gluten and dairy free versions.  In fact, they're so good no one knows the difference!  That wasn't the case 17 years ago.  Choices were few and far between and definitely tasted " different".  It's one of the reasons why I'm so passionate about sharing what I have discovered about living gluten and dairy free.  For me, it's a choice to be healthy and get the most out of life rather than a punishment.  I love playing with recipes and trying them out on unsuspecting family and friends.  It's a real compliment to hear how much they enjoy a meal and then watch the disbelief on their faces when I tell them it was gluten and dairy free! 

My, how my attitude has changed!  When I was deciding about what I wanted to share this week, I spent a lot of time thinking about thankfulness.  Thankfulness, like any other response or attitude is a choice.  It has nothing to do with food or the fact that dinner is scheduled for the same time as the big game.  It's not about having a to-do list longer than the hours left until Thursday or the fact that it takes weeks to get ready and only minutes to eat.  Thankfulness is about allowing ourselves to be in a position where we grow closer to God by acknowledging His fingerprints all over our lives.  Thankfulness brings light into dark corners and takes the focus off of us and onto where it belongs.  When we're thankful we're stronger, healthier and happier.  We recognize just how much we have and share it with others.  This year take more than just a few minutes to say grace before digging into the bird and pies.  Focus on all the things in your life that you have to be thankful for and share it with those around the table.  I know those who will be sitting beside me on Thursday are at the top of my thankful list.  Families come in all shapes and sizes, related by blood or friends who we love, filled with quirks and idiosyncrasies.  But the bottom line is that there ours!  This year don't worry if the turkey is dry or the rolls are burnt or you forgot your covered dish.  Laugh, talk, spend time with each other and most importantly take time to thank God.

Enjoy this recipe for o e of my favorite holiday pies!

Derby Pie

Directions

Beat 4 eggs

 Add 1/2 cup sugar - beat

Add 8 oz Kari syrup - beat

Add 1 tsp vanilla or 2 tsps bourbon

Add one stick (1/2) cup melted butter alternative

Dump 1 cup pecans and 3/4 cut chocolate chips in bottom of gluten free pie crust.

Pour batter over nuts

Bake at 350* for 45 to 60 minutes

Side note from Jodi:  Don and I recently enjoyed this recipe at Dawn's home.  I can tell you from the bottom of my heart that is outstanding!  In fact, I am pretty sure Don had more then his fair share.  Excellent!

BLEND YOUR WAY TO FREEDOM

Another installment from 

Dawn Kiehl Beals

Sweet Freedom - Living Allergen Free

Blend Your Way To Freedom

Whether you're new to the gluten free lifestyle or an old pro, one thing is for sure: you defiantly know what you can't eat!  The question is, do you know what you can?  With the holidays less than two weeks away, it may seems like you're being left out of the festivities (at least the eating part).  Everyone one around us is noshing on gingerbread men and pumpkin pie while we're stuck with a few minimal choices of pre-packaged gluten free cookies.  Don't get me wrong, some of them are very good.  It's just that you can't get Grandma's raisin filled delights in a box. 

This year, you don't have to feel sorry for yourself or miss out on holiday or family favorites.  Get creative and start working with all the gluten free flour choices that are available!  No one GF flour can be used as a cup for cup exchange in your favorite recipes.  That's why it's important to create a blend of flours. Following is a list, that while is no means exhaustive, should get you on your way to creating your own special gluten free blend.  

Millet Flour-

Millet is nutty and slightly sweet.  It's full of fiber, protein and nutrients.

Garbanzo Bean Flour-

This flour has a unique "bean" flavor.  However,  it works well in many gluten free blends and the overall taste when baked is pleasant.

Sorghum Flour-

This flour is very popular flour in the gluten free community.  It adds both texture and protein to baked goods.  The flavor is described as slightly nutty to no taste at all.  

White Rice Flour/Brown Rice Flour-

Just like white and brown rice, the flours are interchangeable and depend on your personal  preference and taste.  Use rice flour as part of your blend or alone in recipes that call for very small amounts.  It works well when making roux or gravy.  

Sweet Rice Flour-

Sweet rice flour works like the other rice flours and adds a unique flavor to pizza crusts and breads.

Amaranth Flour-

Amaranth flour can be used in GF blends and is higher in protein than most grain flours.

Tapioca Starch/Flour-

This starch acts as a thickener and binder.  It's a vital ingredient to a good GF blend.  

Potato Starch-

Used as another thickener, this starch adds moisture your baked goods.

Arrowroot Starch-

Although this is a very neutral flavored thickener, it is also one of the most expensive. Many people like it for gravies but if corn is not on your list to avoid then corn starch will work just as well.

Teff flour-

Teff flours adds both moistness and flavor to gluten free baking.  It can be described as both nutty and slightly sweet.

Soy Flour-

Soy is easy to use and nice to work with.  But, if you have a soy allergy like me, stay clear!

Buckwheat Flour -

Yes, this says wheat, but buckwheat is gluten free!  Use this primarily for pancakes, muffins and quick breads.

Quinoa flour-

This flour contains a complete protein and gives baked goods a nutty taste.

Certified oat flour-

Oat flour can be used in your blends but be sure it's been certified as gluten free!

Coconut flour-

I love coconut and this flour is great for desserts because of its natural moisture and delicious flavor.

Almond Meal-

This meal/flour adds moisture and protein to baked goods.   However, be sure to avoid this flour if you have nut allergies.

Xanthan Gum-

This is a fantastic binder and helps add the "sticky" to you gluten free mixes.  The bad new is that it's expensive but the good news is that you only use a very small amount in your recipes.  As a general rule, use 1/2 teaspoon per cup of flour mix.

Shopping for these alternative flours is a cinch because Cascio's carries lots of gluten free flour choices by Frankford Farms.  Most are organic and come in one pound packages to help you start small.  Also available is a pre-packaged blend of gluten free flours by Bob's Red Mill and a yummy GF pancake mix too.  Gluten free flours can be stored in an airtight container for around 15 months.  If you purchase a pre-packed mix be sure to throw it out if it's past the expiration date.  Molds can grow in old mixes and cause severe allergic reactions. 

I encourage you to try creating your own blends and sharing them with me and others living gluten free!  You'll find that one blend may work well for cakes while another blend makes great breads.  Start now and by Christmas your family and friends will be begging for the recipes to your cookies and pies!

Check out the suggested flour blends below to help get your started with proportions and kinds of flours to put together.

Gluten-Free Flour Blend 1

1 part sorghum flour

1 part brown rice flour -or- soy flour (if you are not allergic!)

1 part millet flour

Gluten Free Flour Blend 2

2 cups sorghum flour

2 cups brown rice flour (I use superfine brown rice flour)

1 1/2 cups potato starch, not potato flour

1/2 cup white rice flour

1/2 cup sweet rice flour

1/2 cup tapioca flour

1/2 cup amaranth flour

1/2 cup quinoa flour

Gluten Free Blend 3

2 cups rice flour

2/3 cup potato starch

1/3 cup tapioca flour

1 teaspoon xanthan gum

Gluten Free Blend 4

2 1/4 cups rice flour

1/4 cup potato starch

2/3 cup tapioca flour

3/4 cup sweet rice flour

1/3 cup corn starch

2 teaspoons xanthate gum

Warm Up and Bean Healthy - by Dawn Kiehl Beals

Sweet Freedom - Eating Allergen Free

When the days turn cooler and the nights are frosty, my mind always turns to hearty soups and stews, especially chili.  I love the warm spices and unique flavors that can be added to this dish.  However, what's even more important to me are all of the ingredients that offer so many health benefits.  Plus, these types of dishes make it easy to remain gluten and diary free!  

While I like the traditional chili's, my favorite is a White Chicken Chili.  The main ingredient is a combination of white cannellini and navy beans.  Although beans are one of the cheapest sources of protein, we often pass them by on the way down the grocery store aisle.  Maybe you'll think twice once you find out all they do for out bodies!

Beans are packed full of protein, calcium, vitamins, minerals and antioxidants.  They're also one of the few foods that are allergy free for most people.  If eaten in place of refined carbohydrates, beans can help to prevent food cravings.  They do this by providing nutrients and energy without flooding the body with insulin.  Beans can also prevent obesity because they offer both low calories and a low glycemic index.  A bonus is the help beans provide by protecting the body from cancer due to the reduction in excess body fat.  Beans have twice as much fiber as most vegetables and keep you feeling full and satisfied.  Try all kinds of beans and legumes to give your body a broader range of the health benefits beans bring to the table.  You'll be sure to reap the anti-aging and disease fighting benefits by mixing it up.  You can find Eden Organic beans at Cascio's in lots of varieties as well as various varieties of dried beans.  Also be sure to check out the colorful dried lentil options that can be used to make delicious soups.  Lentils are one of the main staples in most vegans diets because of their versatility and health benefits.

The spices I use in various chili's offer health benefits too!  The most important thing to remember when looking for spices is to be sure the label says "non-irradiated".  Many companies use a process of ionized radiation in order to increase the shelf life of the product.  The problem is that this process kills all of the valuable and medical qualities that herbs and spices are filled with naturally.  Cascio's carries a full line of non-irradiated spices under the label The Spice Hunter.  One of my favorite spices is cumin.  It's warm without being hot and works well with chili power and other spices used in warm, hearty soups.  Cumin has been use for thousands of years to calm digestive orders such as nausea, indigestion, and even diarrhea.  It also is full of antioxidants and has antiseptic properties.  When used with garlic, that acts as a natural antibiotic, you can pack a powerful punch to the common cold.

Although there is no magic bullet or one wonder food that will cure all of your ails, you can make healthy choices with lots of benefits to your health one meal at a time. 

Try my White Chicken Chili recipe below.  The chili has a creamy texture because of

a portion of the beans are mashed and stirred into the broth.  If you want a spicer version try adding a jalapeño pepper or cayenne pepper. 

White Chicken Chili

Ingredients:

2 (14.5-ounce) cans white beans

1 tablespoon canola oil

2 medium poblano peppers minced

1 large onion chopped,

4 garlic cloves, minced

Kosher salt and freshly ground black pepper

1 tablespoon ground cumin

1 1/2 teaspoons ground coriander

1 teaspoon ancho chili powder

4 cups low-sodium chicken broth (gluten-free)

2 Tablespoons lime juice

1 rotisserie chicken, skin removed and meat shredded

1/4 cup chopped cilantro leaves

Soy Sour cream

Crushed tortilla chips

Directions

Drain and rinse the canned white beans. In a medium bowl, mash half of the beans with a potato masher until chunky. Reserve the beans until needed. Add the canola oil to a large Dutch oven and heat it over medium-high heat. Add the peppers, onions, and garlic and sauté until soft and fragrant, about 5 minutes. Season the vegetables with salt, and pepper, to taste. Add the cumin, coriander, and chili powder and continue to sauté for 1 more minute to toast the spices. Stir in the chicken stock, and lime juice and bring to a simmer. Add the beans and continue to simmer for 20 more minutes. After 20 minutes of simmering, taste for seasoning, and adjust if necessary. Stir in the shredded rotisserie chicken and cilantro and simmer until heated through, about 5 more minutes. Serve the chili in individual bowls topped with a dollop of soy sour cream and crushed tortilla chips.  Enjoy!

   

Living Gluten Free

Today I am giving this blog space to a dear friend Dawn Kiehl Beals.  Dawn has been living a Gluten-Free lifestyle for quite a while now, and I have enjoyed her treats just as much as any of my friends who bake traditional foods.  I have asked Dawn to guest blog for me in addressing the Gluten-Free concept.  I hope you enjoy her writings.  Thanks Dawn!  

Gluten Free.  Is it just the newest catch phrase?  It seems like every one is jumping on the band wagon.  Kraft Marshmallows - Now Gluten Free!!  Interesting, but weren't they always just made of sugar?  For most people, it's just another gimmick for companies to promote their products.  However, for those of us with a gluten intolerance, finding gluten free or GF on a label is vital information. 

To understand how to live gluten free you first have to know what gluten is and where it can be found.  Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts and triticale. It's also used as a food additive in the form of a flavoring, stabilizing or thickening agent.  Gluten intolerance can range from a mild allergy to full-blown celiac disease.  Allergies to gluten can cause common problems like inflammation, congestion, skin problems, acid reflux and constipation.  Ignoring these issues will cause wear and tear on your body that can lead to a higher risk of death from heart disease and cancer. 

The bad news is that gluten is found in most if not all processed foods.  The good news is that you can learn to live gluten free and still enjoy a healthy diet, full of delicious choices.  In fact, with a little creativity you can even create "gluten free" versions of your favorite treats.  The first thing you need to do when you or your doctor makes the decision for you to go gluten free is to become an educated label reader.  Wheat and other various forms of gluten are hidden in lots of products with deceiving names like dextrin.  It's found in all breads and pastries, most fast foods, canned soup and even beer. 

The easiest way to start is with a diet of fresh meats, fruits, vegetables and brown rice.  Gluten free doesn't have to be flavor free.  (Try my Crunchy Nut Chicken for a mouth full of texture and taste.)  Once you begin to feel better (and you will!) you can begin to add in pre-packaged gluten free products.  A wide variety of these products are now not only readily available at Cascio's but also very tasty.  Check out Sam Mills Corn Pasta if you're craving spaghetti or Bob's Red Mill Gluten Free Pancake Mix if you want high, fluffy pancakes like Mom used to make.  After you're an established GF, you may want to try your hand at creating your own combination of starches and gluten free flours for breads, pie crusts, cookies and other gluten free treats. 

I've been GF for over 17 years and thanks to all of the companies currently focusing on this "market", it's easier to go gluten free today than it ever was before.  By the way, I'm not only GF but DF, SF, PF and EF too!  What are you free from?  Changing the way you eat may very well free you from many of the aches and pains currently keeping you up at night and give you a healthier tomorrow!

Crunchy Nut Chicken

1-cup raw or roasted nuts (any combination - I use cashews, almonds and pecans)

1 clove garlic

1 thin slice ginger root

1-teaspoon salt

1-teaspoon paprika

¼ teaspoon ground cumin

¼ teaspoon black pepper

6 boneless skinless chicken breasts

1/3-cup butter (or dairy free substitute)

Place the nuts, garlic and ginger root in blender/food processor; cover and blend until finely ground.  Mix nut mixture, salt, paprika, cumin and pepper.  Dip chicken into butter or dairy free substitute; roll into nut mixture.  Place chicken in an ungreased oblong pan, 13 x 9 x 2 in.  Cook uncovered in 375-degree oven until thickest pieces are done, 55 to 60 minutes.  (I double the spices because I love the flavors and extra spiciness.  You can also make extra nut mixture to ensure the chicken is really covered.)