By Jane Wolkowicz, Delight Editorial Assistant

If you already love the taste of cinnamon in your gluten-free baked goods and sprinkled on your morning coffee, you may want to consider moving this spice out of the kitchen and into the medicine cabinet.

Used as a natural medicine in many parts of the world, health experts are starting to take notice of the benefits of consuming small amounts of cinnamon on a daily basis.

In addition to the antioxidant boost it offers, studies have shown cinnamon to reduce inflammation and even fight off bacteria.

Of the two main varieties of the spice, cassia and Ceylon, Ceylon is free of the chemical compound coumarin, making it safe to consume daily.

Want to try this variety for yourself? Carlson Laboratories now makes Ceylon Cinnamon Capsules, available at natural health retailers and online for $9.90.

For more information about the potential benefits of cinnamon and to purchase capsules, visit: http://www.carlsonlabs.com/p-291-ceylon-cinnamon.aspx.

Eat More Kale!
By Sally Pickle, Delight Associate Editor

Are you health conscious and looking for nutritionally sound gluten-free snacks? Rather than a quick stop at a vending machine, plan just a bit ahead and chow down on a leafy green super food: kale.

Kale is naturally rich in antioxidants, fiber and protein. On its own, the veggie is fat-free, low-calorie and full of fiber. Did you also know that per calorie, kale has more iron than beef?

In addition to being nutrient packed, the fiber in kale helps ensure healthy digestion, prevents constipation, lowers cholesterol and reduces the risk of some chronic diseases. People living with Celiac Disease can sometimes have a deficiency in fiber because they are not eating the whole-grain breads and cereals filled with fiber. So instead, try turning to naturally gluten-free and fiber-rich kale.

If you are craving the crunch and saltiness of a potato chip – then kale chips are the perfect solution. You can make them at home or we recommend gluten-free brands such as: Rhythm Kale Chips, Brad’s Raw Foods Kale Chips and Kaia Foods Kale Chips.

Not into kale chips? Try Betty Lou's Organic Chocolate Dream Greens Bar or you can make a green smoothie to get that healthy kale into your diet in a subtle way.

At Delight we believe this hearty green can substitute for spinach in any recipe as well as makes for an incredible snack. Have fun in the kitchen trying out different recipes in your soups, casseroles or as a side dish. Check out Delight’s Recipe Data Base for recipes such as our Kale, Roasted Beet and Candied Walnut Salad and much more. Cheers to healthy living and the power of kale!

Healthy Living at a Healthy Price
By Casey Manning, Delight Editorial Assistant

Eating healthy on a budget can seem daunting at first. You know you should eat more vegetables, but a stroll through the produce section can produce some serious sticker stock. But by avoiding the $5.00 box of salad mix, $7.00 tray of organic-fed ground beef and $10.00 plastic canister of wild rice, eating healthy can be much cheaper than you’d think.

Tip 1: Rethink your proteins
A turkey sandwich for lunch may be all well and good, and is a lower-fat protein boost than, say, a cheaper, greasier fast food burger, but by keeping your meat intake down, you often keep your bank account balance up. Protein-laden beans, lentils and tofu are ounce for ounce cheaper than their meatier counterparts. Try making an easy lentil stew for a weeknight dinner and take the leftovers for lunch. Both your stomach and your wallet will be fuller for it.

Tip 2: Buy in bulk
On the track to a less expensive healthy lifestyle, the bulk aisle will become your best friend. When healthy beans and grains are pre-packaged in individual portions, the price will be inflated accordingly. Skip the fancy packaging and load up on healthy, budget-friendly staples like pinto beans (which, after a night of soaking, are great in a ham hock soup), rice and lentils that can all be purchased by the pound.

Tip 3: Get creative with cans
While buying dry goods in bulk proves more budget-friendly than, say, buying beans in cans, tomato products provide endless options for an easy, inexpensive and healthy meal. Sautéed leafy greens with a bit of olive oil, a clove of garlic and a can of crushed tomatoes, served over rice or topped with a fried egg, makes for a healthy, hearty, budget-friendly meal. Jarred pasta sauces? Forget them. Besides being full of sugars and other additives, they’re more expensive than their (quickly) made-at-home counterparts. A can of diced or crushed tomatoes cooked over low heat with herbs and diced onion makes a fresher tasting, healthier, and much cheaper alternative to serve over your favorite gluten-free pasta.

Tip 4: Plan your meals in advance
It’s easy to leave work at the end of the day drained, hungry and devoid of dinner ideas, so you reach for the pizza delivery number. This is a habit neither healthy nor budget-friendly. But by planning meals out in advance, you’re given both the chance to grocery shop with purpose (which cuts down on hunger-induced spur-of-the-moment purchases) and something to look forward to at the end of the workday. Slow cooker meals that can be thrown together in the morning often make great, easy and healthy budget-friendly meals. This also gives you time to find exciting new healthy recipes to try (our recipe index is a great start) instead of, feeling uninspired at the end of the day, settling on a more expensive microwave meal or takeout.

Eating healthy on a budget may seem difficult, but it’s not impossible. By planning ahead, shopping in the bulk aisle, and making a few more things from scratch, you can save money and stay healthy.

Introduce The Gluten-Free Diet to all Members of Your Family

By Sally Pickle, Delight Associate Editor

You’re on a gluten-free diet. Does this mean your pets should be too? Just like people, animals can also suffer from a sensitivity to gluten. They can even develop Celiac Disease. And, just like human food, gluten is often added to pet food as a carbohydrate source and as a binder to help prevent the product from breaking. So when you’re purchasing food for your pooch, you’ve still got to read labels carefully.

While some animals are born unable to properly digest gluten, some research shows that all dogs and cats could have trouble breaking down the gummy gluten protein. Some experts even believe that gluten may be linked to increased rates of diabetes in dogs and cats.

When it comes to Celiac Disease, Irish Setters remain the only breed positively linked to the autoimmune condition, however many scientists believe that all breeds could be affected. A study published in the journal Gut (An International Journal of Gastroenterology and Hepatology by E. J. Hall and R. M. Batt demonstrates that Irish setters have a gluten sensitivity.

Similarly to humans, symptoms of gluten intolerance in pets include chronic diarrhea and weight loss. Dogs and cats also have issues with dry and itchy skin, just like patients with dermatitis herpetiformis.

Diagnosis involves a blood tests and even biopsies of the intestine. However, if you’re not in the mood to shell out thousands of dollars for your pet, you can also try an elimination diet to see if removal of gluten solves your pet’s tummy troubles. As always, if you want a definitive diagnosis, get your pet tested prior to starting a gluten-free diet.

Dr. John Symes, D.V.M. also known as Dogtor J is a licensed veterinarian with over 30 years of practice experience who believes that dogs show almost identical symptoms as humans when it comes to gluten intolerance. Suffering from Celiac Disease himself, Dogtor J helps his patient’s animals with food intolerance and other dietary issues. He says gluten is not the only culprit in some cases. Dogtor J believes in eliminating gluten, casein and soy in animal’s diets that show issues. In some cases he also eliminates corn and potatoes.

“Strictness is the key [when sticking to a diet plan for your animals],” says Dogtor J. “Don’t give up. Miracles can occur in both pets and their owners once they've adopted the elimination diet.”

Not only could a switch to gluten-free pet food positively impact the health of your cuddly four-legged friend, it will most definitely help ensure your household is free of cross contamination. There’s no more worrying about accidental ingestion or having to touch gluten-laced foods when feeding your pet.

The best way to avoid gluten in your animal’s diet is to carefully read food labels. Avoid wheat, barley and rye. Instead look for foods made from millet, quinoa and gluten-free oats. If you see “grain-free” on the label that usually means “gluten-free,” however take the time to confirm with the label or call the company directly. And, consider talking to your vet about a proper diet to make sure your animal is getting enough fats, protein, carbohydrates, vitamins and minerals.

Finally, don’t forget about the treats! Check out our fabulously gluten-free pet treats and reward your pet with homemade delights! ⅛

Gluten-Free Dog/Cat Food We Recommend:

•   Wellness Pet Food – CORE offers products that are made for protein-focused diets with no added grains.

•   Blue Buffalo – Try BLUE Freedom and high-protein BLUE Wilderness lines of dog and cat foods that are 100% grain-free. Their products include LifeSource Bits, a precise blend of nutrients and antioxidants that help maintain a healthy oxidative balance, support pets' immune systems and provide support for their special life stage requirements.

•   California Natural – A company that focuses on being “pure & simple” and uses high-quality protein within its products.

•   Eagle Pack Holistic Select – Look for the Holistic Select Grain Free bags and cans for cats and dogs made with a true single protein source - fish-based & poultry free – appropriate for animals with poultry or grain based allergies.

Gluten-Free Dog/Cat Treats We Recommend:

•   Grain Free Buddy Biscuits by Cloud Star – Makes a wide variety of wholesome and natural dog and cat treats for finicky palates or sensitive skin that are grain free. They give 10% of net profits to support non-profit organizations.

•  Nature’s Variety Instinct – A natural pet food company located in Lincoln, Nebraska that offers products that are 100% free of corn, wheat, soy, chemical preservatives, and artificial colors & flavors.

•   Whole Life - Whole Life Pet makes healthy single ingredient pure protein pet treats that are freeze-dried. This company handpicks the top USA farmers, ranchers and fisherman all from the human food industry to ensure the highest quality. The company also just launched Fit Pets For Life dedicated to putting an end to the problem of overweight pets.

•   Dick Van Patten’s Natural Balance L.I.T. Limited Ingredient Treats – The Limited Ingredient Treats that are a nutritious, grain-free snack for your dog and come in two sizes, regular and small breed. Sold in all major pet stores.

•   Bubba Rose Biscuit Company – These organic canine biscuits are handmade in small batches in NJ that provides healthy, preservative-free dog treats; made with organic and natural ingredients and free of wheat, corn and soy. Sell nationwide in over 950 locations.

•   Oliver Bentley’s Barking Bakery –Try Ollie B. Biscuits that are a health option for your dog. They are hand-baked in Savannah with honey-ginger. You will love the tin they arrive in! They do just what their slogan says, “To make more dog tails wag more often.” 

Also Try our Delight Homemade Treat Recipe Below. Homemade dog treats are easy, healthy and natural. A crunchy treat dogs will not turn down!

Delight's Oatmeal Peanut Butter Dog Biscuits
Delight's Pumpkin Bacon Dog Treats

By Daniel Baumstark, Delight Contributor 

What do cooking, working on an assembly line, playing tennis, and writing an article for Delight Magazine have in common? All are activities involving repetitive actions and demanding sustained bodily postures.

Sustained activities have the ultimate effect of wreaking havoc on our health: overuse injuries in the form of tendonitis, osteoarthritis, and even spinal disc herniations can be the price paid for hours spent whisking, sautéing, or lifting heavy pots and pans. In order to avoid the negative repercussions of both our work and leisure activities, it is useful to understand both how our body is built and how it adjusts to the everyday stresses we impose upon it.

Evolutionarily speaking, we have moved up the food chain largely because of opposable thumbs and the wiring of our brains. Our eyes may have at one time been more separated: they now rest in the front of our heads, allowing us to focus intently on objects in front of us. This enables our opposable thumbs to manipulate knives, mixers, and countless other tools in our field of vision.

Form, however, does follow function.

Cooking requires a significant amount of time spent with both our arms and our attention focused forward. Prolonged reaching and grasping weighty objects cause the shoulder blades, or scapulae, to be drawn forward in order to support the arms and thus meet the demands of our tasks. The muscles of the back that attach to the shoulder blades from behind are too often stretched out and consequently weakened.

To add fuel to the fire, most of us work for hours on end in front of a computer. The constant forward position of the arms manipulating the mouse and keyboard, coupled with straining the head forward to look at the monitor, reinforce the poor positioning of the shoulder blades.

Over time posture suffers. The shoulders begin to assume a more permanent rolled forward position, leading to a hunched appearance. Many people will also develop an excessive forward bowing of the upper back, known as "hyper-kyphosis".

A forward-leaning, upright body posture puts tremendous pressure on the feet, the body's first balancing mechanism. A hunched-forward individual must "push through his feet" to avoid falling forward.

The late, great Julia Child is an unfortunate illustration of these points. Countless hours spent in the kitchen with her attention focused downward and forward undoubtedly had an adverse effect on her posture.

Just as the professional athlete takes preventative steps to minimize injury, so must the cooking enthusiast take measures to make his or her work as enjoyable and pain-free as possible. Below is a list of tips for protecting your body in the kitchen.

1. Use sound ergonomic principles while cooking. The simplest rule to remember is to keep all of your equipment and surfaces as close to you as possible. Ideally your elbows should remain at the plane of your body: avoid extending your elbows far in front of you, especially with tasks that require significant time such as chopping and hand-mixing.

2. The height of your work surface is critical. You should neither have to shrug your shoulders nor lift your elbows up in order to reach your countertop. Get a stable stool to stand on if necessary. If you are too tall for the cooking surface, try standing with your feet further apart. While not an ideal way to stand, this will lower you closer to the counter top and ease stress on the shoulders and back.

3. Be certain your tool size is appropriate for your grip. Most who have pain associated with gripping will find they have less trouble with larger handles, which tend to more evenly disperse stresses associated with tool weight. However, a too-large handle can cause you to fumble and drop from your inability to have full grip strength. Experiment with handle size: you should be able to hold the handle comfortably in your grip without pain and without fear of losing your grip.

4. If you spend hours in the kitchen, use a padded floor mat to lessen stress on your feet, which take a beating even if the posture is pitched slightly forward.

5. Take time to incorporate a structured back exercise routine into your fitness program. If you do not have a fitness program, get one. There are vast amounts of training information available to you. A routine that specifically targets the lower and middle trapezium, latissimus, rhomboids, and rotator cuff muscles is well worth your time. Training these muscles will greatly help to counteract the pulling forward of the shoulders, spine, and head.

So, remember to take a pre-emptive approach to your health in recognizing and correcting problems in your body and in your work environments, kitchens included. This will assure that what you cook will indeed be fit for a regal, straight standing king or queen.

*Photography by Silvia Jansen

“We are very excited to launch the new flavor of our Norwegian Cod Liver Oil for Kids,” said Carlson President Carilyn Anderson. “The bubble gum flavor is fruity and delicious – adults and kids alike will love it!”

The Cod Liver Oil is a naturally rich source of Vitamin A, Vitamin D3, EPA and DHA. Carlson Cod Liver Oil comes from cold-water fish found in deep Norwegian waters, and is bottled in Norway to ensure maximum freshness. The Cod Liver Oil helps maintain healthy skin, strong bones and teeth, healthy joints, healthy cardiovascular system, a healthy digestive tract and a healthy nervous system and prevention of depression and other mood disorders.

It is important for healthy brain development and vision in growing children. Carlson Laboratories recommend 2 to 4 years of age take 1/4 teaspoonful once or twice daily at mealtime and 4 years and older take 1/2 teaspoonful once or twice daily at mealtime.

For more information on this product, call 1-888-234-5656 or visit http://www.carlsonlabs.com.

A Doctors Personal Medical Journey leads to a Line of Nutritional Supplements for Celiacs

By Dr. Christine Doherty of www.glutenfreevitamins.com

Celiac disease, a brain tumor, heart racing, low thyroid function, infertility, immune failure, migraines, gestational diabetes and psoriatic arthritis are just a few of my diagnoses. I have had six surgeries, five since I started practicing medicine in 1999. I have endured two heart, one brain, two gastrointestinal surgeries and a tonsillectomy when I was seven.

I was a medical mystery from the get go. I was pale, anemic, tired, constipated, cranky and always had some level of pain. My parents brought me to a lot of doctors, none of whom had useful answers. At one point they were told I was just blonde and blue eyed and that was the problem. This frustrating lack of answers is part of what led me to become a doctor. I always had a feeling somehow food was causing my symptoms. I was drawn to naturopathic medicine, I liked that the focus was on finding the underlying cause of symptoms and working with diet, lifestyle and supplements to correct the root causes. I also liked that I would have the same medical training as a medical doctor so I could understand pathology, labs and pharmacology.

I went to Bastyr University in Seattle in 1993 and spent five years working really, really hard learning everything I could. When I graduated in 1998 I knew I was hypothyroid but knew I was still missing something. After med school I got married and we started trying to have a family. I suffered with infertility for two years and finally got pregnant after doing a detox where I eliminated gluten and took high dose vitamins. I went back to eating gluten after I was pregnant. Big Mistake. I had a horrible pregnancy; I went into premature labor, had to be on bed rest for two months and became septic while delivering my daughter in 2001. Eight weeks post partum I had surgery to remove a fibroid tumor the size of a cantaloupe that had grown during my pregnancy. Along with the tumor (which turned out to be benign) they removed ten enlarged lymph nodes, half my small intestines and two thirds of my colon. The next two years were one serious infection after another; I was told I was surgically immune compromised and that there was nothing they could do.

One day in 2003, I came across an article on celiac disease. I felt like I had been hit by lightning when I read down the list of symptoms. I ran the bloodwork on myself and it came up positive. I already had an endoscopy scheduled but it was four months away and I didn’t feel I could stay on gluten one minute longer. I went gluten-free and things began to turn around.

My immune system has now healed, and I only get mild colds a few times a year! My gut functions well despite half of it being gone, but I had to keep on top of taking supplements in order to avoid deficiencies. I started crusading to educate the public and medical professionals about recognizing, testing for and treating people with celiac disease.

I began to work with gluten-free patients almost exclusively, and started to see patterns emerge that showed things that were not addressed by the gluten-free diet alone. I found that I didn’t tolerate multivitamins well, even though I desperately needed them.

Despite eating a whole food, primarily organic gluten-free diet, I had many ongoing nutritional deficiencies. I attended the NIH consensus conference of celiac disease in 2003 and I was once again “hit by lightning” when Cynthia Kuppher, RD quoted a study that 50% of celiacs still had multiple nutritional deficiencies ten years after going gluten free! As a naturopathic doctor I had spent hundreds of hours studying nutritional biochemistry and had been personally experimenting and working with supplements in my practice. It became part of my crusade to help people understand what role nutritional supplements could play in improving their quality of life and resolving the often-lingering symptoms that persisted even after they had mastered a healthy gluten-free diet.

I found six supplements and learned which specific molecular forms of the vitamins and minerals worked best as a base program for many of my patients and for me. It was unwieldy and expensive to have to take six different products, all the bottles ran out at different rates and it was a lot of work to manage. I figured out that digestive enzymes were the key to tolerating the fat-soluble vitamins in the multi and that essential fatty acids, probiotics, extra calcium, magnesium and vitamin D3, were the key to renewed vitality for my patients and I.

I spent years researching formulas and manufacturers and finally produced C-liac Vitality Packs, combining all six products in to one cost-effective, convenient bottle. My initial product was the twice-daily packs, which were ideal for timing different supplements to maximize energy, sleep and absorption. I decided to focus on selling them directly to patients and the public so I could sell them at wholesale prices. My chosen manufacturer is here in the United States and holds the highest FDA certifications, making my supplements in a clean room. Even so, I have them batch-tested to below 5 ppm for gluten contamination by the University of Nebraska Food Allergy Research and Resource Program. My husband and I started selling the packs and expanding the product line to include other supplements I use a lot in practice in 2005 at our website GlutenFreeVitamins.com. I like to think of it as my way of being a virtual naturopath. Not everyone can come and see me as a patient but I wanted people to have access to these important keys to restoring health.

I wish that had been the sum total of my medical history. Unfortunately two years ago, I slowly started having progressively more severe neurological symptoms, vertigo, ringing in my ears, difficulty swallowing, trigeminal neuralgia (facial pain), migraines, anxiety, weeklong bouts of nausea and severe fatigue. To make a long story short, I had a rare benign brain tumor that I was likely born with that was pressing on my cerebellum. It affected my motor function and was wrapped around all my facial nerves on the right side. In 2010 I had brain surgery in Los Angeles at the Skull Base Institute. After the surgery, I woke up with a searing headache unable to see, hear, walk, talk, and swallow. I later discovered I could not write or type. I had to re-learn to walk, and the writing and typing has been gradually getting better.

But wait, there’s more! I had issues with my heart rate spontaneously shooting up to two hundred and fifty beats a minute for years (normal is under 100). I wore holter monitors, had many trips to the ER where they would always miss the rhythm while it was happening. My heart looked perfectly normal when it wasn’t happening. Six months after the brain surgery, my heart rate shot up again and we made it to the ER where they finally diagnosed me with supraventricular tachycardia. They gave me a shot that stopped my heart to regain a slower rhythm, and I was admitted to the hospital for my first cardiac ablation. This procedure is when they thread catheters in to your heart and kill some of the electrical circuits hoping to stop the nerves that are hijacking the normal heart rate. Six months and another hospitalization later I had to have a second ablation because it was discovered I had another extremely rare from of tachycardia.

If you met me you would never believe the story I have just told you. According to most people I am the picture of health. I work hard at balancing my lifestyle and trying to be as functional as possible while continuing to practice medicine, write, lecture and run GlutenFreeVitamins.com. It helps give meaning to my suffering that what I have learned has helped thousands of others lead healthier lives whether it is as their doctor or because their lives have been changed by my C-liac Vitality Supplements. That gives me the strength I need to be the Phoenix rising from the ashes!

It’s Easy Being Green!

Today we celebrate Earth Day, a day observed nationwide to promote awareness in making our planet a better place to live.  There are many ways we can each make a difference. One of which is buying naturally gluten-free fruits and veggies as close to your home as possible. Shopping for gluten-free produce is easy! Here are few tips to help celebrate Earth Day every day:

• Join a CSA. CSA stands for Community Supported Agriculture. In a CSA, people in the community pay a local farmer a set fee for a “share” of their crops during the growing season. Typically from June until October, members pick up their weekly allotment of freshly picked fruit and vegetables.
• Visit your local farm stand or farmer’s market. Stop by the farm stand to pick up ingredients for dinner... You can’t get any fresher than that!
• Grow your own garden. Whether you try your hand at container gardening or have a patch of land you can cultivate, growing your own can be a fun and satisfying activity! Crops such as zucchini, cucumbers, tomatoes, lettuce, strawberries, and peppers are a great starting point for beginner gardeners.

What to do with all of this fabulous local gluten-free produce? Here are a few seasonal recipes to enjoy!

Gluten-Free Pasta with Roasted Vegetables and Lemon Parmesan Sauce
Yield: 4 servings

2 cups broccoli, cut into florets
2 cups asparagus, cut into bite sized pieces
1 cup diced tomato
6 oz gluten-free brown rice pasta, uncooked
2 tablespoons extra virgin olive oil
3 garlic cloves, thinly sliced
1 1/2 cups chicken stock, reduced by half
1/2 cup light sour cream
1 lemon, zest and juice
Sea salt, to taste
Freshly ground pepper, to taste
2 tablespoons fresh parmesan cheese, shaved
1 tablespoon flat leaf parsley, finely chopped

1.  Preheat oven to 475 degrees F with baking sheet inside.
2. Wash, rinse, and spin dry broccoli and asparagus; toss with tomatoes and 1 1/2 tablespoons of olive oil, a pinch of sea salt, and freshly ground pepper and add to hot baking sheet. Return to oven and roast until vegetables are lightly browned and tender, 20 minutes, tossing vegetables once halfway through. Add the sliced garlic during the last 5 minutes of roasting time.
3. Meanwhile, add water to a large pot and bring it to a boil; add a pinch of sea salt and 1/2 tablespoon of olive oil. Cook pasta al dente according to package directions (about 8 mins); drain, rinse, add back to pot and cover.
4. Remove roasted vegetables from the oven and add to the pot with the pasta. 
5. In a separate bowl, zest and juice the lemon, remove seeds. Mix in sour cream and flat leaf parsley, add to pasta, and toss to coat. Add sea salt and fresh ground pepper to taste. Top with shaved Parmesan cheese.

Nutrition per serving: Calories 169; fat 4g (Sat 2g); Chol 57mg; Sodium 99mg; carb 29g; Fiber 3g; Protein 5g; Sugar 2g

Cucumber Melon Salad  

1. In a large serving bowl, combine cucumber, watermelon, and honeydew.
2. Pour lime juice, salt, and cilantro over mixture; stir to coat evenly.
3. Cover and let sit in refrigerator for at least an hour. 
4. Upon serving, garnish with feta or goat cheese.

Zucchini & Squash Polenta Pizza Rounds
Yield: 24 rounds

3 cups chicken or vegetable broth
1 ½ cups skim milk
1 cup masa harina (finely ground corn meal)
2 tablespoons butter
½ cup grated Parmesan cheese
½ teaspoon salt
2 tablespoons extra virgin olive oil
1 red onion, shredded or finely diced
1 large zucchini, shredded
1 large yellow squash, shredded
2 cloves garlic, minced
1 cup ricotta cheese
2 cups shredded mozzarella cheese, divided
½ cup gluten-free breadcrumbs
½ teaspoon red pepper flakes
1 teaspoon salt

1. In a medium-sized pot, heat chicken broth and skim milk over medium-high heat. Bring to a boil; reduce heat to medium-low and rain in masa harina while whisking vigorously.
2. Switch to stirring with a wooden spoon or spatula and cook, stirring constantly, for three to four minutes.
3. Stir in butter, Parmesan cheese, and salt.
4. Pour immediately onto a greased 9” x 13” cookie sheet. Allow to cool fully until the polenta is stiff and sturdy, about 20 to 30 minutes, depending on room temperature.
5. While the polenta is cooling, in a large sauté pan, heat olive oil over medium-high heat.
6. Add red onion and cook, stirring frequently, for 5 to 7 minutes, until onions are translucent and fragrant.Add shredded zucchini and squash and cook, stirring frequently, for three to four minutes, until the zucchini and squash are soft. Add garlic and cook an additional 2 minutes.
7. Drain any remaining liquid in the sauté pan and transfer sautéed vegetables into a large mixing bowl. Allow to cool for 5 minutes.
8. Add ricotta cheese, 1 cup of the mozzarella cheese, gluten-free breadcrumbs, red pepper flakes, and salt. Gently mix all ingredients together.
9. Using a pastry cutter or cookie cutter, slice polenta into circles about three inches in diameter. Arrange rounds on a lightly greased baking sheet.Top each round with a heaping spoonful of the zucchini mixture. Top each round evenly with remaining mozzarella cheese.
10. Bake at 375 degrees F for 12 to 15 minutes, until cheese is bubbly and golden. Serve immediately

Oats: Nutritional Benefits, Safety in Manufacturing, and Favorite Recipes
By Vanessa Maltin Weisbrod, Delight Executive Editor

Whole grains are really good for you. In fact, the most recent studies from the Whole Grains Council suggest that eating whole grains can reduce the risk of stroke by approximately 30%, reduce the risk of developing type 2 diabetes and heart disease by 25%, and help maintain a healthy body weight.  

For people on a gluten-free diet, whole grains are a touchy subject, especially when it comes to oats. Oats are perhaps the most controversial food amongst the gluten-free community. Are they safe or unsafe? Are they cross-contaminated in the fields or during production? The truth is that they are all of these things.

Oats in their natural form do not contain the gluten protein; however, many mainstream manufacturers grow their oats in close proximity to wheat fields, and others manufacture their oats in the same facilities as other gluten-containing grains, making them unsafe for people with celiac disease, gluten intolerance, and wheat allergies.

So how do you know they’re safe? To answer our questions about the gluten-free oat production process, I sat down with Francesca Berrini of Bob’s Red Mill (BRM) to find out how the company makes sure they are doing gluten-free oats right.

Q & A with Bob’s Red Mill

Vanessa Maltin Weisbrod: Why did BRM decide to start manufacturing gluten-free oat varieties?

Francesca: We wanted to offer gluten-free oat products because oats are naturally delicious and one of the most healthy foods available. Oatmeal for breakfast is an easy way to get the health benefits of the wonderful heart-healthy fiber and protein that oats are famous for. One of our major goals as a company is to provide the widest variety of gluten-free products available for cooking and baking. We want our customers to have a world of healthy gluten-free ingredients to choose from.

VMW: How do you ensure that the oats you produce are safe?

Francesca: Our commitment to top quality gluten-free oats begins even before the crops are planted. Bob’s Red Mill works closely with over 200 farmers to eliminate any possibility of cross-contact with gluten from the moment the seeds are sown. The very fields in which our oats are grown must be certified to have been free from other gluten-containing crops for at least three years. At hundreds of points along the journey from farm to plate, the oats are sampled and tested using our own state-of-the-art laboratory to ensure the absence of gluten.

VMW: What safety measures do you take and whom can consumers reach out to for more information?

Francesca: Not only do we grow our products in certified gluten-free fields and make sure the products get to our facility with no chance of cross-contact, we test each truckload of product before it is allowed to enter our separate gluten-free milling facility. We also test during and after production to eliminate any chance of contact with gluten.

Of course, we always caution that there is the chance that some people with the most severe cases of gluten intolerance might be unable to tolerate eating oats. We always recommend that you check with your doctor if you have questions about your own food allergies.

Anyone can call our wonderful customer service staff during business hours Monday through Friday at (800) 349-2173 to ask any questions about our products. Our experts can answer all kinds of questions about everything on subjects ranging from when a batch of oats was milled to popular ingredient substitutions and cooking tips.

VMW: Why are oats good for you?

Francesca: All of our oat products are made from whole grain oats, meaning that none of the nutritious parts of the grain like the bran or germ have been removed, unlike the case for most processed grains. This means that they are naturally high in protein and fiber. The Whole Grains Council has an excellent library of research studies that you can reference on the benefits of whole grains at http://www.wholegrainscouncil.org

Healthy Living: An Ode to Tofu
By Kate Morin, Delight Contributor

Stay away from the imitation tofu dogs, sausage, and cheese. Steer yourself back to that bland-looking block of plain tofu, and take a good look—it’s about to become your favorite nutritional powerhouse.

In fact, one half-cup serving of tofu holds a whopping 10 grams of protein and weighs in at less than 100 calories. It delivers essential nutrients including folate, selenium, magnesium, potassium, and other essential vitamins and minerals that help keep your body’s immune system and cells working properly.

Made by heating soy milk with a curdling agent (traditionally, magnesium chloride [nigari] or calcium sulfate), and pressing the solids into a block, tofu has gotten a bad rap as a bland and uninspiring meat-alternative. But don’t turn away so fast; tofu can take on any flavor and be cooked using almost any method imaginable—so get baking, broiling, frying, flipping, and/or grilling!

To maximize your nutritional intake when eating tofu, be sure to purchase a fortified brand, says Julie Procopio, M.A., R.D., a specialist in nutritional counseling for gluten-free patients. Where gluten-free foods frequently lack nutrients such as B vitamins, calcium, iron, zinc, fiber, and magnesium, Procopio says fortified (and some un-fortified) tofu delivers a good dose of these nutrients, giving you a nutrient-dense meal base ideal for the gluten-free vegetarian or vegan.

Procopio, a 20-year veteran vegan, says the uses for tofu are endless. “I use it to replace everything from eggs for breakfast, to cream in soups, to meat in main dishes,” she says. Typically, grocery stores carry two types: regular and silken. Each comes in soft, firm, and extra-firm varieties. While regular tofu is denser and holds its shape in cooking, silken contains more moisture and is best used in dishes where it is blended.

While all varieties of tofu soak up any seasoning you introduce, the product’s naturally mild and slightly nutty flavor pairs well with strong flavors like garlic, curry, ginger, and soy. But don’t let that limit your options—the silken varieties are ideal for creamy desserts and to thicken soups, stews, and dips.

Because of the moisture content, when using dry-cook methods such as baking, grilling, or sautéing, it’s important to press the moisture out of firm tofus before beginning the cooking process. Once the extra liquid is removed, the tofu will be easier to cook and yield a heartier texture. Tofu pros do this in any one of three ways:

• For the occasional Tofu-eater: Press block between two plates or baking sheets lined with paper towels and weight with a heavy pan or canned goods. Let the tofu sit for 15-30 minutes.

• For the Tofu-addict: Invest in a tofu press: a hard plastic box with a spring-loaded top that presses all of the moisture out of your tofu in about an hour (or up to overnight). These usually run about $30, but will last forever.

• For the new Tofu cook: Drain the block, stick it in a freezer bag, squeeze out as much air as possible, and let it sit in the freezer for at least an hour. Freezing will give it the same meaty texture as pressing, but without all the work.

To get going on your tofu-journey, start by trying a few different types—one block of extra-firm and one of silken is a good place to start. Experiment with any flavor you like, and remember that it will work well with just about anything.

Fiber Fabulous: Does Your Gluten-Free Diet Contain Enough Fiber?
By Vanessa Maltin Weisbrod, Delight Executive Editor

There’s a lot of confusion out there about fiber. Many people on a gluten-free diet think they can’t get enough because they’ve eliminated wheat from their diet. That’s a myth. There are actually thousands of products lining your local grocery store shelves that can pack fiber into your daily gluten-free diet.

Before we get into what foods contain fiber, let’s take a step back and understand exactly what fiber is and why it’s good for us.

According to the Harvard School of Public Health, fiber refers to “carbohydrates that cannot be digested.” It’s present in all plants we eat for food, such as vegetables, fruits, legumes, and grains.

Fiber comes in two varieties: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and is typically found in beans, fruits, and legumes. Insoluble fiber is commonly referred to as the “gut-healthy fiber” and is best known for its ability to help support regularity, which in turn helps maintain a healthy digestive system. As its name suggests, insoluble fiber does not dissolve in water and is most often found in whole grain products and vegetables.

For decades, researchers have recommended consumption of fiber as part of a healthy diet in hopes of staving off development of many common conditions including diabetes, heart disease, constipation, and diverticular diseases. Current recommendations suggest adults and children consume at least 20 grams of dietary fiber daily…that means getting it the natural way by eating food, not from nutritional supplements.

So how can you do it?

Although whole grain wheat bread, pasta, and many nutrition bars are off limits for those on a gluten-free diet, there are thousands of possibilities for boosting your fiber intake while managing a gluten-free diet. And the best way to do it is the natural way!

Next time you head to the grocery store, fill your grocery cart with fresh fruits and vegetables, as well as naturally gluten-free grains such as quinoa and brown rice. Lentils are a naturally gluten-free source of fiber that can be deliciously prepared in a number of soups, salads, and side dishes. Instead of buying concentrated juices, try purchasing fresh fruits and squeezing your own juice at home (but keep in mind that there is far less fiber in fruit juice than in the fruit itself).

To help understand fiber even more, we called upon Dr. Sass Moulavi, Medical Director of Smart for Life, to answer some of our toughest questions.

DGF: Why is it important to maintain appropriate levels of fiber in your diet?

Dr. Sass: Fiber is critical for good health. Studies have shown that people who eat the right amount of fiber (about 30 grams per day) have an easier time maintaining and losing weight as well reaping the following benefits:

· Normalized bowel movements
· Lowered cholesterol
· Control of blood sugar
· Reduced risk of colon cancer
· Reduced cardiovascular disease
· Reduced symptoms of certain inflammatory and irritable bowel diseases

DGF: Why does it seem more difficult for people on gluten-free diets to get adequate amounts of fiber?

Dr. Sass: People who eat a gluten-containing diet have a hard time getting enough fiber; it is even harder for people who eat a gluten-free diet to do so. Most baked goods that include gluten often will contain high fiber; when gluten is removed, so is the fiber. The gluten-free industry has been slow to adopt fiber and super fiber fortification in its food.

DGF: What are some tips to help people on a gluten-free diet get enough fiber in their diet?

Dr. Sass: People should read the label on gluten-free products and make sure that the products they eat contain enough fiber. Even some drinks have a new class of fibers called “super fiber” that has multiple times the fiber effects. Example of these would be ThinAdventure Fiber found in underWAY and certain gluten-free Smart for Life products. Increasing green leafy vegetables will also increase fiber intake. Ultimately, if people do not meet the recommended 30 grams of fiber for men and 25 grams for women, they should supplement their diet with a gluten-free fiber tablet.

Be sure to check out our Fiber Fabulous Recipes!

Wheat Grass: Super Food or Super Lie?
By Caroline Doernhoefer, Delight Editorial Assistant

While perusing the aisles of your favorite specialty grocery shop, it’s not likely that you’d find the same product with the word “wheat” in its title also displaying a prominent “gluten-free!” label on the front, right? Well, think again. Stores across the country have picked up on the latest health and nutrition fad by stocking their stores with wheat grass supplements, juices, and even cubes. Widely known as “cereal grass,” wheat grass is a mix of grains in their sprouting stage that are highly sought after for their high concentrations of vitamins and minerals.

Advocates of wheat grass herald the products as “miracle workers,” often assigning superlative descriptions to their product names—for example: Super Greens, Amazing Grass, and even Perfect Food. Proponents of wheat grass assign a wide range of health claims to the cereal grasses, anywhere from “a general increase in health, energy, and wellbeing” to “a magical panacea” or “detoxifier.”

Super Greens, the makers of a range of wheat-grass-based products whose prices range from $28 for a 30-serving canister of dried, powered wheat grass to $25 for 30 servings of the Amazing Trio (wheat grass, barley, and alfalfa), claims wheat grass works with our bodies to neutralize the pH balance in the body, which can become too acidic through the consumption of coffee, processed foods, and alcohol. A more balanced pH, so it goes, results in higher energy, greater stamina, more efficient cellular activity, and a curbed appetite for sugar. However, the sum benefits of wheat grass, above and beyond a balanced diet that includes plenty of fruits and vegetables, have not been scientifically validated nor recognized by the FDA.

Dieticians and celiacs alike are still scratching their heads as to why these products insist on pronouncing themselves to be gluten-free. Producers of wheat grass products justify the “gluten-free” label by emphasizing the distinction between wheat grass and wheat.

According to Super Foods, who makes Amazing Grass products, their “cereal grasses are harvested prior to jointing, before the grain forms and any gluten is present.” They liken wheat grass to a vegetable instead of a grain because the plant has yet to produce a seed, which would then allow the plant to be considered a grain. A statement released by The American Association of Cereal Chemists validates this argument. Findings from USDA research notes, “Gluten is found only in the seed kernel (endosperm) and not in the stem and grass leaves.”

For the gluten intolerant, there is still ample room for doubt.

Cheryl Harris, a Registered Dietitian, Licensed Dietitian, and Certified Wellness Coach, agrees that “The stem, grass and leaves of wheat products,” which the producers of wheat grass presumably use, “do not contain gluten.” Harris continues, “The question, however, becomes whether there is a way to 100% guarantee that no part of the seed is accidentally included in these products.” Harris’s concern for cross-contamination proves to be the crux of the argument. Are the great yet unconfirmed health benefits worth the risk?

When asked about the danger to people with celiac disease and those with gluten intolerance, some makers of these products outright say their wheat grass products are gluten-free. Many will go as far as to recommend them, one stating, “In fact, many customers have found consuming wheat grass actually helps with allergies since the body needs all the nutrients it can get to combat allergens.”

In all fairness, they do immediately go on to state, “It's always recommended that you check with your doctor/allergist or nutritionist before adding anything new to your diet.” Harris, of Harris Whole Health located in Alexandria, Virginia, tells Delight, “Personally, I don't include wheat grass in my diet, nor do I recommend it to my clients. I feel the potential risk far outweighs any potential benefit.” Harris’s concern stems from the fact that “there are currently no limits placed on the amount of cross-contamination or accidental contamination that products can contain.”

Of course, there is an exception, “if the company has gotten gluten-free certification through the Celiac Sprue Association or the Gluten Intolerance Group, where products are tested to contain less than 5ppm or 10 ppm of gluten, respectively,” Harris notes.

For many celiacs and others who do not tolerate gluten well, there doesn’t seem to be any convincing reason to explore the costly option of wheat grass. The Gluten Intolerance Group does not recommend these products to those on a gluten-free diet, citing the risk to be much greater than the benefits. The nutritional status of wheat grass is similar to that of vegetables, when compared side by side. For someone who is gluten sensitive but wants to see if sprouts may be beneficial in his or her diet, it may be sensible, under doctor’s supervision, to sprout a gluten-free grain instead. Harris suggests that “Almost all gluten-free grains can be sprouted, too. There's nothing magical about wheat, and if someone wants to include sprouted grains in his or her diet, eating sprouted non-gluten-containing grains is a much lower risk option.”

Are products that advertise their wheat, barley, and rye grasses to be gluten-free making false claims? Because there is no uniform labeling regulation in place, it can’t be definitively said that this is occurring. However, these products are certainly confusing many shoppers, making grocery shopping all the more difficult for those who must scrutinize labels and ingredient lists.

The Kosher Conundrum: When Another Diet Clashes with Gluten-Free
By Andrea Neusner, Delight Contributor

They say you are what you eat, but we all know you are also what you don’t eat. For example, vegetarians don’t eat meat. Observant Jews don’t eat pork or shellfish. And people with celiac disease or gluten intolerance don’t eat gluten. But when you are more than one of those things—a kosher-keeping celiac—your food choices shrink enormously. When I was diagnosed with celiac disease, that was my problem. I saw a future for myself, a kosher-keeping Jew and healthy mom living with celiac disease, wasting away on a diet of “no thank you” and water.

The word “kosher” literally means “proper” or “fit” to eat. But making something kosher is far more complex than getting a rabbi to bless the food (a common misapprehension). There are kosher laws regarding the fit-ness of different animals—pork and shellfish being the most well known offenders. There are also kosher laws regarding the way animals must be raised and slaughtered. There are kosher laws forbidding the mixing of meat and dairy products together, which means that in a kosher kitchen, cooks use separate “milk” and “meat” utensils, dishes, and pots and pans.

But unlike following a gluten-free diet, keeping kosher isn’t exactly a one-size-fits-all system. Many kosher Jews bend the rules, one way or another. There is often the same number of different ways of keeping kosher as there are Jews in the room. There might even be more than one way of keeping kosher for every person. After all, there is how kosher we are at home. How kosher we are when we eat out. How kosher we are when nobody’s looking. How kosher we are in front of our in-laws!

I have cycled through many stages of keeping kosher. I grew up in a kosher home but we ate “kosher style” out of the house, meaning no mixing milk with meat, no shellfish, and no pork products. In college, I was an omnivore in the most literal sense. I tried everything. When I got married, I established a kosher home. Later, I decided to stop eating all non-kosher meat out, and also eliminated shellfish and pork. No mixing meat and dairy products, even when no one was looking. Eating out for me was pizza or pasta, tuna salad sandwiches, and maybe an occasional piece of fish.

Keeping kosher taught me to be mindful of everything I eat and to be grateful for those foods that are “fit” for me. It meant thinking of food as more than fuel but as a blessing. It meant thinking of my identity every time I sat down to eat. Modern American life can be an endless gluttonous feast, and being kosher reminded me that just because cheeseburgers or pepperoni pizza are available around the clock, eating without thinking is not fit or proper. It was a three-times-a-day (or let’s face it, usually more) check-in with myself as well as an affirmation of my identity.

And so, when I got the diagnosis of celiac disease in my thirties, I was ready for more of the same. Not only was I used to thinking about what I ate, but I was used to reading labels and checking ingredients.

One of the tips I got was to have two sets of dishes, one for gluten-containing foods and one for gluten-free foods. That’s great advice for most, but I already had two sets of dishes, one for meat and one for dairy. I had no desire (or cabinet space) for four sets. I wasn’t going to give up having a kosher home—my husband and I were still committed to raising our children in a kosher home and we wanted our friends and relatives who keep kosher to continue to be able to eat in our house. So in the house, we kept things as before, while adding some new “rules” to keep out kitchen safe for gluten-free eaters: no double-dipping, hand-washing after any gluten contact, no cross-contamination, and so on.

However, I still had the problem of what to do outside of the house. I struggled with wanting to do the right thing. The trouble was figuring out what that might be. Almost all of my fallback options on restaurant menus were now prohibited. I talked to my rabbi, hoping there was some sort of Jewish law permitting the eating of non-kosher food because of allergy or illness. There was not. I talked to orthodox Jews with celiac disease, seeking advice—and perhaps a miracle diet. Turns out they didn’t eat out much. And while my kosher-keeping husband and I have managed to share some delicious kosher-friendly, gluten-free meals in restaurants, those experiences are rare. We are the highest-maintenance of diners. Sometimes, the angst isn’t worth it.

In the end, I had to make a choice. I could not imagine myself living the rest of my life eating only at home, without restaurants. I could not possibly loosen up on my gluten-free rules—they were absolutely necessary for maintaining my newly good health. In trying to balance my two competing food identities, one had to win. And so I decided that outside of my house, I would not limit myself to kosher food only. I will order beef, chicken and other items not produced by kosher standards, and the entire time, I worry less about my soul and just pray that my restaurant meal isn’t going to make me sick.

I still am grateful for my kosher-keeping upbringing. It was an excellent preparation for what it means to be gluten-free. I still must pause and consider every time I eat whether or not the food on my plate is fit for me. It has taught me to be grateful for every specially made gluten-free meal. It has taught me that food is more than how we fuel ourselves. In the end, however, I had to listen to more than my soul’s wishes. I had to listen to my gut.