Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: gluten free

  • 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

  • 2013 Health Trends

    by Paula Gallagher | January 23, 2013

    Americans are becoming more conscious of what they are putting in their mouths, how much waste they are producing, and improving their workplace environments.

    A study conducted by The Value Institute of DGWB, a social science research entity based in California, used observational studies to identify top health and wellness trends that Americans are most likely to embrace in 2013.  Read more

  • Quinoa: A Super Grain

    by Paula Gallagher | December 28, 2011

    Quinoa is a seed that is related to beet, chard, and spinach plants. It is considered a grain and a tasty choice for those who follow a wheat or gluten-free diet. It comes in a variety of colors and is a very nutritious food. Quinoa has a slightly nutty flavor and when cooked is fluffy and creamy, but still a little crunchy. Actually, it was quite the staple for South American Native Indians, and the Incas called it the “monster seed." Also known to give strength and stamina, it was the called “the gold of the Aztecs.”

    Quinoa is a great source of magnesium and manganese, plus a good source of the minerals iron, phosphorous, copper and zinc. It also contains B2, vitamin E and fiber. Quinoa has all of the essential amino acids, which makes it an excellent source of protein.

    Easy to prepare, this grain is a tasty accompaniment to any meal. For perfectly cooked quinoa, simply add 1 part grain to 2 parts liquid. Bring the mixture to a boil, then reduce the heat. Cover and let summer for about 15 to 20 minutes. The quinoa should look translucent at the end of the cooking process. You can dress it up any way you like. Here are some quick serving ideas to try.  Read more

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