Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: gluten free

  • Snack Today: Buckwheat Energy Bars

    by Paula Gallagher | January 30, 2017

    buckwheat-barsBuckwheat is a nutritionally dense food and is a great gluten-free alternative, and although people think it's a grain, it's actually considered a seed. Studies have shown that it offers a range of health benefits similar to those of nuts, in lowering blood glucose and cholesterol.

    Buckwheat’s nutrient profile consists of higher protein content than most grains, including essential amino acids and 6 g of protein per 1/4 cup of dry seeds. It also contains soluble and insoluble fiber, flavonoid antioxidants such as rutin and quercetin, and a component related to B vitamins called D-chiro-inositol, which is known to help improve the action of insulin. Read more

  • Dinner Tonight: Gluten-Free Chicken Fingers

    by Paula Gallagher | December 14, 2016

    chicken-fingers2Gluten is a protein in grains such as wheat, rye and barley. Eating gluten gives many people symptoms including diarrhea, gas, cramps, bloating, fatigue, headaches and irritability. These symptoms are common to both celiac disease and gluten sensitivity, and they tend to worsen the more gluten we eat.

    Celiac disease and gluten sensitivity have been on the rise, with the prevalence of celiac disease doubling in the past 25 years. Celiac disease is a chronic autoimmune disease triggered by consuming gluten, Read more

  • Dinner Tonight: Lentil Loaf

    by Paula Gallagher | November 22, 2016

    lentil-loafMany of us grew up with the classic meatloaf. This is like that, but better. So much better. It is very high in fiber and is gluten-free, dairy-free and vegetarian.

    The star of this recipe is definitely the lentils. Lentils have a wide spectrum of essential amino acids and are a good protein source. With 18g of protein per cup and costing only about $1.50 per pound, lentils are an inexpensive protein alternative to beef, chicken and fish. They are also rich in folic acid, iron, phosphorus and copper.

    So put away the ground beef and ketchup and make this lentil loaf instead. It is perfect for making on a Sunday afternoon and enjoying for lunch during the week. It freezes well, too. Read more

  • Dinner Tonight: Summer Zucchini Pasta and Pesto

    by Paula Gallagher | June 4, 2013

    There is something about fresh herbs and raw vegetables that just say summer to me.  Especially basil... does anything smell better than basil?

    I tried this recipe after a friend posted a picture of it on her Facebook page. It sounded fresh and light, perfect for those hot days when you don't want to turn on the oven or the barbeque.

    The recipe combines raw zucchini that has been cut into strips with a pesto made from pumpkin seeds, basil, garlic and lemon juice. She used a spiralizer for the zucchini, a machine that can turn any vegetable into something that resembles spaghetti.I used a vegetable peeler, so my "noodles" were a little wider and flatter. But I believe the end result was just as tasty.  Read more

  • Foods You Think Are Healthy - But They Aren't

    by Paula Gallagher | March 20, 2013

    Sometimes the food industry drives me nuts. Actually more than sometimes. I especially dislike when they try to “fool” consumers by spinning words to make foods sound healthy!

    For example, the other day I saw FAT FREE ORGANIC JELLY BEANS. Wow, doesn’t that sound great. They must be the best jelly beans and very good for me. Well,the truth is, all jelly beans are fat free, and although not all jelly beans can claim organic, they are all basically little balls of sugar that have absolutely no health benefit whatsoever.

    Or when cookies have a big fat FAT FREE sticker on the front, but in teeny print on the back, you can see they have more sugar, and probably some artificial ingredients to make up for the lost flavor.  Read more

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