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Our binoculars symbol alerts you to factoids worth a closer look! 
Look for the green checkmark as our way of showing you Tips and Tricks for Living Gluten-Free.
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Bread & the Gluten-Free Diet
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Canadian Celiac Association
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Children & Gluten-Free Living
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Breakfast is the most important meal of the day but trying to stick with quick, healthy choices can be difficult and we can be tempted to trade time for nutrition. Three of the biggest breakfast pitfalls we need to steer clear of are: Doughnuts. High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but ultimately disastrous for your energy levels as well. The high sugar content is likely to end in a midday energy crash. If you crave a doughnut, try a piece of whole-grain bread with some jam and peanut butter instead. Fast-Food “Breakfast Sandwiches.” The combination of low-quality, fried meats, processed cheese, and refined breads adds up to a high-calorie, high-sodium, fat-laden food. A better option is to make a sandwich at home - include whole-grain bread, low-fat cheese and fresh veggies, for an added dose of fiber. Sugared Cereal. While different brands vary widely in the amount of added sugars (do your homework and read the labels), sugared cereals should not be a part of your morning routine - or your diet, period. If you crave sweetness, try adding a teaspoon of sugar or stevia to unsweetened whole-grain cereals, or try a bowl of steel-cut oats with some blackstrap molasses, which provides an added dose of calcium. Here's a quick and easy option that is gluten-free, high in complete protein, provides healthy fats, fruits, and is full of flavor. Quinoa, and the cookbook Omega3 Cuisine, are both available at Nutter's! | ||
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Fruity Quinoa Cereal 3 cups apple juice ¼ teaspoon sea salt 1 cup quinoa, well rinsed and drained ¼ cup dried apricots, chopped ¼ cup dried blueberries ¼ cup dried papaya, chopped ¼ cup dried cranberries ½ teaspoon ground cinnamon ¼ teaspoon freshly grated nutmeg Pinch of ground cloves Pinch of ground allspice 1 ripe peach, cut into ½-inch pieces Sweet Udo* or Whipped Udo-Butter** |
Bring the juice and salt to a boil in a medium pot. Stir in the quinoa, dried fruit, and spices. As soon as the mixture returns to a boil, turn the heat down to medium and cover the pot. Cook for about 15 minutes. Uncover, stir in the peach pieces, and check the consistency of the cereal. If it's getting a bit thick, add a little more juice. Cover again and cook for about 5 minutes longer. Serve immediately, with Sweet Udo or Whipped Udo-Butter on the side. T*I*P -- Instead of apple juice, try apple-pear, cherry, blueberry, or any other subacid fruit juice. If peaches aren't in season, try another of your favorite fruit. If you choose to omit the peaches, at a bit more juice to make up for their absence. -- from Omega3 Cuisine - Recipes for Health and Pleasure | |
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*Sweet Udo ¼ cup Udo's Oil ¼ cup honey 2 tablespoons agave nectar (CLICK HERE for more info on agave) 1 teaspoon crushed cardamom seeds Put all of the ingredients in a small bowl and whisk furiously until the mixture is emulsified. **Whipped Udo-Butter 4 ounces (1 stick) unsalted butter, softened at room temperature ½ cup Udo's Oil Whisk the butter until it is very smooth and creamy. Slowly add the oil, little by little, incorporating it thoroughly. Whisk a little longer, making sure the mixture is perfectly smooth. Scrape into a glass container with a tight-fitting lid and refrigerate. Stored in the refrigerator, Whipped Udo-Butter will keep at least 2 weeks, although once you start using it, don't expect it to last that long. | ||
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HERBS THAT HELP
Alfalfa supplies vitamin K which is normally produced by friendly bacteria in the intestines. Not getting enough through your diet is rare unless your intestines are damaged and unable to absorb the molecule. It may also help prevent osteoporosis and is important in blood clotting. Alfalfa can be taken as a tea or in supplement form. Do not take large doses if you are pregnant or taking anticoagulant drugs. Megadoses can cause flushing and sweating. | ||||||||||
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