Lemon Thyme Chicken with Zucchini & Squash

I've made this healthy & yummy dish a few times recently and it is always a hit! 

I got it out of Health magazine, I love it because it is naturally gluten free, no substitutions needed!

Ingredients: 

• 2 tbsp lemon zest (I usually juice the lemon too and use the juice for some extra zing)
• 2 tbsp fresh thyme, chopped
• 1 lb chicken breasts cut into cutlets
• salt
• pepper (fresh ground is best)
• olive oil
• 2 medium zucchini, sliced
• 2 medium yellow summer squash, sliced
• 1/4 cup chicken broth (make sure it is gluten free) 
• quinoa

Directions: 

1. Mix lemon zest, lemon juice, and thyme in medium sized bowl
2. Sprinkle a little salt & pepper on the chicken, then coat in the lemon & thyme mixture. 
3. Heat olive oil in a large non stick skillet over medium heat. Cook the chicken until it is golden and cooked through (a few minutes on each side, depending on thickness). I usually pour any leftover lemon & thyme mixture in the skillet as well. 
4. Remove chicken from skillet and set aside (to keep warm I usually set my toaster oven to warm and put the chicken on a plate in there). 
5. Using the same skillet saute the zucchini and squash ver medium heat. I usually add a little extra olive oil. After the veggies are golden & tender (about 5 minutes) stir in the chicken broth.
6. Add the chicken back in and let simmer another minute or two. 
7. I usually serve this over quinoa which I make in my rice cooker. 
8. Garnish with fresh thyme if you want to feel a bit fancy:) 
9. Enjoy! 

Dairy Free

Being "mostly" dairy free, I am often asked if Lauren and I are getting enough calcium. My naturopath has assured me I need not worry about this as it's not an issue if I eat a healthy balanced diet. I have read many articles that all say the same things and most of the time I feel pretty confident with skipping out on the dairy (especially because it makes us feel so icky). But then I start thinking of how it has been pounded into our heads since birth that cows milk is essential and it's healthy and it makes strong bones, etc... and I start to wonder and think, what if I am missing out on an important health benefit not drinking milk. I am got this newsletter today from a friend who is a nutritionist and I thought this article was really great. I thought I'd share: 

Milk and Calcium Requirements, Dr. Pam Popper, ND, PhD

Dairy consumption does not promote bone health, and there is massive scientific evidence to document this fact.

Most of the world's population does not consume any milk after weaning, and these people grow normal, healthy skeletons and do not experience osteoporosis. Bantu women in Africa, for example, consume no dairy products and their calcium intake is between 250 and 400 mg. per day. These women generally have about 10 children and breast-feed each one for 10 months. Pregnancy and breast-feeding are tremendous drains on calcium, yet osteoporosis is virtually unknown among these women. Population studies further document that dairy consumption does not help bone health – countries that have the highest consumption of cow's milk products, like the U.S., Sweden, Israel, Finland and the U.K., have the highest incidence of osteoporosis.

Beyond population studies, research does not support the use of dairy foods as a tool for building bone. An article in the September 2000 issue of The American Journal of Clinical Nutrition reflected research compiled by two researchers who reviewed 57 studies that have been published since 1985 on dairy consumption and bone health. An overview of the studies concluded that 53% of them showed no benefit from dairy. When studies with weak evidence or poor techniques were excluded, less than half of the studies remained, and of those 57% showed no benefit and another 14% found that dairy consumption actually weakened bones. This means that 71% of the research published does not support the consumption of dairy products for bone building and health.

7 of the studies were randomized controlled studies, 6 of which were financed by the dairy industry. One looked at the consumption of milk by postmenopausal women. This study was published in the February 1985 issue of The American Journal of Clinical Nutrition. This study concluded that women who drank 3 extra glasses of milk per day were losing more calcium from their bones than they were absorbing, in spite of the fact that they were consuming 1400 mg of calcium per day. In fact, they were losing more than twice as much bone as the women in the control group, who did not drink the extra glasses of milk daily.

This reinforces that the amount of calcium you take in has little to do with the calcium balance in your body or your bone health. It is the source of the calcium, as well as your body's ability to retain and utilize it that are more important. This is why calcium supplementation is generally not recommended for bone health, and why dairy products are not helpful either.

The best diet for building healthy bones is a plant-based diet that minimizes processed and refined foods. The addition of proper exercise, sunlight, and avoiding tobacco, caffeine and alcohol will insure that your bones will last as long as you do!

--
Stacy Farrar
Certified Nutritionist

Certified Facilitator - Wellness 101

(619) 379-0910

Chocolate Peanut Butter Cups

A friend sent me this recipe for these tasty little morsels (she got the recipe off a blog but I can't remember which one) and changed it a little to make them gluten free. They are fabulous. I love them. They are calling my name in the fridge as I type this. I'll probably never make them again unless I take every single one of them to a party because they are too dangerous to have in my house. But I promise you, they are delicious.

p.s.- even though Reese's Peanut Butter cups are listed as not containing gluten, my daughter and I both get sick every time we eat them, so we don't. Does anyone else have that same reaction? I'd love to know.  

Here is the recipe:

*makes 24 mini cups (use mini cupcake tin)

•                3 cups chocolate, I used Nestle Semi Sweet

•                1 cup peanut butter, I used Adam's All Natural Crunch

•                1/2 cup powdered sugar

•                1/4 cup honey rice Chex, crushed

•                1 teaspoon sea salt

1. Place cupcake liners in cupcake tins. 

2. Melt chocolate. You can use a double boiler if you have one (I don't yet!), a sauce pan on low heat with constant stirring, or 10 second bursts in the microwave with stirring in between until melted. 

3. Once chocolate is melted put a spoonful in each cup and use a brush to paint the chocolate up the sides of the cupcake liners. I didn't have time to fully do this so I just plopped chocolate in each cup and it still worked, just looked more layered. 

4. Place cupcake tins in the fridge for about 10 minutes so chocolate can set, set aside the rest of the melted chocolate.

5. Meanwhile, mix peanut butter, crushed Chex, powdered sugar, & sea salt. 

6. When chocolate is set, pull out of fridge and put little balls of peanut butter mixture in each tin (about 2 tbsp each). 

7. Use melted chocolate (I had to reheat mine for about 10 seconds) to fill the cups. Put back in fridge to completely set. 

8. Enjoy! 

These need to be stored in fridge, but are best to eat at close to room temp. I take them out of the fridge for 10 minutes or so before eating. I took these to a party this weekend and they were quite the hit! While they aren't exactly "healthy" they are a lot better for you than the store bought Reese's Peanut Butter Cups because all the ingredients are whole and recognizable:) 

Rudi's Gluten Free Bread- at Costco!

I was at Costco in Woodinville today and I found this in the freezer section. A 2 pack for $6.99. I had only tried their Cinnamon Raisin bread before (which I really like) but this multigrain bread is fabulous. The slices are thicker and heartier than Udi's which is nice for toast and sandwiches. I'm so excited to see it at Costco, I hope it stays there! 

Gluten Free Alcohol

Ever since going Gluten Free I've been confused about what alcohol is safe and what isn't. Some things I've read say it is all safe because of the distilling process, others say that is not so. I ordered a margarita once and felt so sick afterwards (I only had one, so no, it wasn't a hangover!) so I've kind of just stayed clear of the stuff because I never could find a clear answer. While on vacation I really wanted a margarita so I started doing a little research and I found this list- so fabulous! So happy to finally know what is safe and what isn't.

Here is a copy of the list I found:

• Anisette - Hiram Walker
  
• *Bacardi Silver products NOT gluten-free
  
• Beer - Redbridge, Bard's Tale Dragon's Gold, Bard's Tale Tavern Ale - coming soon,New Grist, Schlafly Gluten-free Ale, Green's (many flavors), Shakparo Ale (Sprecher Brewery), Mbege (Sprecher Brewery), Honey Beer (Ramapo Valley Brewery), La Messagère & Messagere Red Ale (Canada), Birra 76 Bi-Aglut (Italy), O’Brien Premium Lager, Pale Ale & Brown Ale (O'Brien Brewing, Australia), Glutaner (Mongozo BV - sold
  

          in 15 countries - not yet sold in the U.S.)

• Blue Curacao - Hiram Walker
  
• Brandy -  Hiram Walker
  
• Cafe Aztec - Hiram Walker
  
• Champagne, Wine, and Sparkling Wines
  
• Cognac - Martell (email 8/22/08)
  
• Cointreau
  
• Diageo - "Diageo products, which have been distilled, do not contain glutens or gluten residues, Captain Morgan Rums are gluten free but not the Flavored Malt Beverages..." (email 01/28//09)
  
• Dr. McGillicuddy - "the alcohol is sourced from corn products" -"We do not knowingly add any gluten-containing products, but can not certify that they are gluten free." (01/30/09)
  
• Gin - Beefeater Gin (gluten-free but made from wheat, email 8/11/08)
  
• Grand Marnier
  
• Hiram Walker no gluten present in Hiram Walker products (website FAQ 1/26/09)
  
• Jägermeister "On basis of current analyses Jägermeister can be considered free from gluten, starch and lactose." (email 12/15/09)
  
• Kahlua
  
• Kirschwasser - Hiram Walker
  
• Rum - Bacardi (*Bacardi Silver products NOT gluten-free), Captain Morgan, Havana Club (all varieties, email 1/14/10), Cacique Rum, Malibu Rum (email 8/31/10)
  
• Sambuca - Hiram Walker
  
• Schnapps - all Hiram Walker
  
• Scotch
  
• Sparkling Wine
  
• Tequila - Cazadores Reposado, *Jose Cuervo Tradicional,  Sauza Tequilas (email 6/9/08), Cabo Wabo, any 100% Agave, Including White Tequila by Albertson's, Acme, Jewel, Equaline Good Day Labels (mail 5/21/08)  
  

        *Jose Cuervo website states that all Jose Cuervo tequilas, Authentic       
         Cuervo Margaritas, Margarita Minis, and Golden Margaritas are gluten-free.        *Don Julio products are NOT gluten-free - email 6/26/08

• Triple Sec - Hiram Walker
  
• Vermouth
  
• Vodka - Smirnoff (made from corn), Smirnoff Citrus Twist, UV Vodka (corn), Rain Organics Vodka (made from 100% organic white corn), Ciroc (grapes), Chopin, Luksusowa, Teton Glacier, Zodiac, Bushman's, Hampton's, Kamchatka, Popov Citrus & Popov Tangerine, Reisk, Monopolowa, Ketel One (gluten-free but is made from 100% wheat)
  
• Wine - all except wine coolers made with malt
  
• Woodchuck Draft Ciders - all varieties  

Found this info at:http://www.glutenfree-lifestyle.com/gluten-free-alcohol-beverages.html

Processed Meats Declared Too Dangerous for Human Consumption

Processed Meats Declared Too Dangerous for Human Consumption

Yikes! Just got back from vacation tonight and am catching up on e-mails, etc. Came across this article and had to share...ugh.

Will get back to posting my regular gluten free stuff asap!