Massaged Kale Salad – for a crunch, lemony goodness!

  Serves 6

All you need:

2 bunches of kale

½ cup freshly grated Parmesan Cheese

1/3 cup extra virgin olive oil

¼ cup Hy-Vee lemon juice

3 large cloves garlic, minced

1 Tablespoon soy sauce or Dijon mustard

½ teaspoon ground pepper

¼ teaspoon salt                    

 

All you do:

  1. Strip leaves from the stems, discard stems.  Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan cheese, oil, lemon juice, garlic, soy sauce,pepper and salt.
  2. With clean hands, firmly massage and crush the greens to work in the flavors. Stop when volume is reduced by half. The greens will look a little darker and shiny.

Nutrition facts: 185 calories, 15 g fat (3 g sat fat, 10 g mono) 6 mg chol, 9 g carbo, 5 g protein 234% Vitamin A, 159% Vitamin C, Calcium 18%

 

frenchparadox-obesity-2008-wansink-cartoon.jpg

Today I listened to Brian Wansink, Ph D from Cornell University the food authority or food spy has been studying food cues that makes us overeat! His principles include change your environment because you are hard wired and changing your mind is a difficult thing. Using internal cues to tell if you are full instead of any empty bag, empty plate or the end of a TV show. Portion out your plate and sit 6 feet away from seconds, use a smaller plate, bowl and tall glasses are all cornerstones to his “ripple effect” for eating less instead of counting calories. Read more about his well-documented research.

Yummy Roasted Artichokes, never thought they could taste this good, try it!

Roasted Brussels Sprouts                      

All you need:

  • 1 red onion, peeled and cut into ½-inch pieces
  • 6 cups rinsed, drained, halved Brussels sprouts, rinsed, drained and halved
  • 4 medium carrots, peeled and cut into ½-inch pieces (about 2 cups)
  • 3 tablespoons olive oil
  • 3 tablespoons Gourmet Garden Mediterranean Herb Blend (or 2 minced garlic cloves + 2 ½ tablespoons fresh herbs, such as thyme, parsley, oregano)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 3 tablespoons dry vermouth or dry white wine
  • 6 tablespoons shredded Parmesan cheese, divided
  • 1-2 tablespoons balsamic glaze, such as Colavita Balsamic Glace

 All you do:

Heat oven to 425 degrees.  Line two large roasting pans with aluminum foil; spray with non-stick spray. 

  1. In a large bowl, toss the onion, Brussels sprouts and carrots with olive oil, herbs, salt and pepper.  Mix well.  Divide between pans and spread in an even layer so vegetables are not crowded together (they need space for air to circulate and for caramelization to occur).  
  2. 2.      Sprinkle with the vermouth or dry white wine.  Place in oven and roast the vegetables for 12 minutes.  Sprinkle each pan with half the Parmesan and toss gently.  Continue roasting until vegetables are well browned, and just fork-tender, about 5-8 minutes longer.  Drizzle with balsamic glaze.  Serve. Serves 4

*To substitute frozen Brussels sprouts: Microwave 3 (16-ounce) packages frozen Brussels sprouts in a microwave-safe bowl; cover with plastic wrap.  Microwave for 3 minutes on power 6; toss to redistribute.  Cover and return to microwave; cook for another 2-3 minutes on power 6 or until thawed.  Cut in half and proceed with step 2 in recipe.

The information is not intended as medical advice.   Please consult a medical professional for individual advice.

 

About Eosinophilc esophagitis, inflammation and elimination diet

Food elimination diet identifies causes of difficulty swallowing and swelling of the throat

Public release date: 20-Jun-2012

Contact: Alissa J. Cruz
media@gastro.org
301-272-1603
American Gastroenterological Association

Food elimination diet identifies causes of difficulty swallowing and
swelling of the throat

A six-food elimination diet significantly improves symptoms in adult
patients with eosinophilic esophagitis (EoE), according to a new study
in Gastroenterology, the official journal of the American
Gastroenterological Association. In EoE, eosinophils and other
inflammatory cells cause inflammation of the esophagus in response to an
allergic stimulus. Previously thought to be a rare disease, EoE has
become one of the most common causes for dysphagia (difficulty
swallowing), heartburn and the sensation of “food stuck in the throat”
in adults. Similar to children, this study has now shown that food
allergens have a causative role in the majority of adults with EoE.

An elimination diet that identifies specific food triggers is an
effective therapeutic alternative to corticosteroids for adults with
EoE. Furthermore, the results of a reintroduction process in which these
trigger foods are added back into a patient’s diet support the fact that
food antigens are driving this response; this provides new insight into
the nature of the inflammatory response in adult EoE.

“By first eliminating, then systematically reintroducing foods in our
adult patients, we were able to identify the specific food triggers that
caused their symptoms, such as heartburn, chest pain and difficulty
swallowing, or the sensation of food being stuck in their throat,” said
Nirmala Gonsalves, MD, of Northwestern University and the lead author of
this study. “Given the poor sensitivity of skin prick testing and lack
of history of food allergy or intolerance, the six-food elimination diet
with reintroduction is the only reliable method to date to identify food
triggers in adult eosinophilic esophagitis and should allow us to better
tailor diet to individual patients for long-term management.” View a
video abstract in which Dr. Gonsalves discusses her study findings.

A diet that eliminates all of the six most commonly allergenic foods
(milk, soy, egg, wheat, peanuts/tree nuts and shellfish/fish)
significantly improves symptoms and reduces esophageal tissue damage
associated with EoE in adults. In fact, 78 percent of patients achieved
greater than a 50 percent reduction in peak eosinophil (white blood
cell) counts in their esophagus; dysphagia symptom scores improved
significantly after the elimination diet. Once trigger foods were
reintroduced, all patients had recurrence of their symptoms within five
days. These results suggest that EoE is likely the same disease in
children and adults.
###

About the AGA Institute

The American Gastroenterological Association is the trusted voice of the
GI community. Founded in 1897, the AGA has grown to include 17,000
members from around the globe who are involved in all aspects of the
science, practice and advancement of gastroenterology. The AGA Institute
administers the practice, research and educational programs of the
organization. www.gastro.org.

About Gastroenterology

Gastroenterology, the official journal of the AGA Institute, is the most
prominent scientific journal in the specialty and is in the top 1
percent of indexed medical journals internationally. The journal
publishes clinical and basic science studies of all aspects of the
digestive system, including the liver and pancreas, as well as
nutrition. The journal is abstracted and indexed in Biological
Abstracts, Current Awareness in Biological Sciences, Chemical Abstracts,
Current Contents, Excerpta Medica, Index Medicus, Nutrition Abstracts
and Science Citation Index. For more information, visit
http://www.gastrojournal.org.

Meals for Weeks 3 & 4.

This is a tuna salad made with tuna, apples, celery, Vegenaise, and hard boiled eggs.  I also prepared a cherry fizz drink with frozen cherries and seltzer water. Very refreshing!
 
 
 

I asked the grill master at my house to grill the ahi tuna and pineapple.

  

Preparing veggies for the shrimp stir-fry.

Shrimp and squash stir-fry. Warm allowed oil in wok or skillet to medium-hot. Add sliced onions, squash, or other allowable veggies or fruit.  I added pineapple chunks. Stir- fry on medium-high heat, until golden. Sweeten with allowable sweetner like honey or brown rice syrup.  In shaker, add 2 T.-3 T. cornstarch to 1/4 cup  cold water/allowable fruit juice.  Shake well.  Add peeled and deveined shrimp to veggie stir-fry.   Add cornstarch/water mixture to stir-fry dish. Cook 3- 4 minutes until shrimp is a white color and sauce has thickened. The sauce should boil for 1 minute.  Add allowable spices or herbs, like garlic, paprika, salt, and pepper.

Quinoa tortillas with egg/beans scramble

 
 
 

Adding more foods to my diet.

Shopping trip #3

 
 

Ahi tuna, crab legs

 

I could have seafood now. I bought ahi tuna, crab legs, and shrimp.

After 2 weeks on the same “safe” green foods you can add one new food a day.  I was more enthusiatic and added more than one at a time.  I probably added 2 per day, but with real symptoms it is very important to limit to 1 per day.

I added organic mik, rice cakes, rice crackers, andVegenaise

 
The Vegenaise had fewer ingredients being sweetened with brown rice syrup and apple cider vinegar.  
 
 
 
 
 
 
 
 
 
 
.

I added potatoes, ground beef, celery, lettuce, and zucchini

 

 I had missed salad, so I was glad to have lettuce. I also got cherries, since they were in season.

Shopping List Week 3 & 4

Produce

-Celery

-Spinach

-Cucumbers

-Zucchini

-Banana

-Plum

-Peach

-Avocado

-Lettuce

-Cherries

 

Deli

-Cheddar cheese (no coloring,additives)

-Dilusso turkey breast

 

Aisle 3

Vinegar

 

Aisle 4

Brown rice

 

Aisle 5

-Corn oil

-Masteca

 

 

Meat-Shrimp

-Crab legs

-Chicken

-Ground beef

-Roast

-Ahi Tuna

-Pork Ribs

-Salmon

 

Beverage Cove

-Almonds

-Seltzer water

-Colby Ridge popcorn

 

Dairy

-Egg

 

Health Market

– Almond butter

-Rice cakes

-Rice crackers

-Organic butter

-Organic milk

-Vegan  mayonnaise

-All natural corn chip

-All natural potato chips

-Chobani plain yogurt

-Udi’s granola

-Applegate chicken tenders

 

Shopping List Week 1 & 2

LEAP—Shopping List  week 1-2

Produce-Cauliflower-Onion-Squash

-Asparagus

-Eggplant

-String beans

-Apple

-Banana

-Plum

-Peach

-Avocado

Aisle 5

-Corn oil

 

Aisle 6

 

 Meat-All-natural Turkey Breast-All-natural Ground Turkey

-All-natural Pork Loin

Frozen

-Apple juice concentrate

Beverage Cove

-Almonds

-Seltzer water

-Colby Ridge popcorn

 Dairy

-Egg

-Monterey Jack cheese

-Mozzarella cheese

 Health Market

– Almond butter

-All natural corn chip

-All natural potato chips

-HM Organic pinto beans, refried beans and corn

-Quinoa

-Quinoa Flour

-Corn flour for cornbread

-Corn Pasta

-Annie’s popcorn

Almond-crusted Pork for Dinner #1 and Pork Tacos for Dinner #2

I did like knowing my menus for the week.  I made dinner and had either lunch or another dinner for the next day.  Pork was versatile, and I could include some Mexican-style meals, which I enjoy. I purchased a pork loin and cut off a few filets for one meal and prepared the rest of the loin in a crockpot. I shredded that to make shredded pork tacos.

All-natural pork, with minced almonds (a byproduct of the almond milk)

 

Prepared on a skillet with corn oil

  
Strained the almonds soaked with water. Almond pieces are in the sieve.
 
 The finished product!

Almond-crusted pork, quinoa blue corn muffin (not GF) and steamed cauliflower

  

Pork Loin in the Crockpot with plum, water and onion.

  

Shredded pork tacos with almond-crusted eggplant

  
 
Once the pork is cooked, take 2 forks to pull the pork apart. Add to the steamed corn tortillas.  Fry in corn oil. Garnish with grated cheese and avocado.
 
Peel the eggplant,  cut into slices, dip in beaten egg and dredge with minced almonds.  Place on a greased cookie sheet and bake.
 
 
 

Dinner menus become lunch the next day

Quinoa, chopped turkey, apple and apple sauce(gravy)

  

Lunch with plum to take to work

 

Breakfast included scrambled eggs/potato and a quinoa tortilla

  

Made homemade corn tortillas fried in corn oil

  

Bean tostadas with avocado, and monterey jack cheese..yummy!

Preparing turkey, asparagus, baked apple and sweet/sour apple sauce

I purchased an all natural turkey breast and roasted it with apples.  I added onions and maple syrup on top. The asparagus was roasted with corn oil and salt, and I just baked the potato in the microwave.  I topped the dish off with a sauce made with apple juice concentrate, turkey broth, salt, pepper,  cornstarch,  and minced onion paste.

Roasted turkey with apples

 
 

Roasted asparagus

 
 

Apple sauce(gravy) thickened with cornstarch

 
 
Roasted turkey, asparagus, apples and baked potato

Turkey Tenderloin with Apples

2-3 Tbsp. maple syrup

2 turkey tenderloins

2 Tbsp. minced onion paste

1 apple, cut in quarters

¾ cup water

Add ingredients to large, deep pan with cover.  Roast at 325 degrees for 40-50 minutes.

Turkey Apple sauce/gravy

1 cup  cold water

2 Tbsp cornstarch

1 Tbsp. maple syrup or approved sweetener

1 Tbsp. almond milk or approved milk

2 Tbsp. apple vinaigrette

½ cup turkey broth from roasted turkey

In a shaker with lid, combine water and cornstarch.  Add to saucepan with the syrup, milk and sweetener.  Let boil, and then turn down to simmer. Let thicken.

Sorbic acid out of my diet

Favorite foods with sorbic acid!

I was red reactive to sorbic acid, which I guess isn’t too surprising. I discovered I was getting alot of this preservative in my bottled foods,  sauces, cheeses and soy sauce.

 
 
 
 
 

No more of these foods

 
 
 
 
 
 
 
 
 
 
 

More to avoid, with sorbic acid and benzoic acid

 
 
I also found out some foods had both sorbic acid and benzoate acid, so even more to avoid.

I  love bbq sauce, what will I use now? 
 

Making almond milk. . . thought it came from a box

Yummy fruit and almond smoothie

Blend soaked almond water in a personal blender

 

 

 

 

 

 

I was so surprised I was going to make almond milk from scratch! I looked at several websites and did some research. I used 3-4 cups water (from my Brita water filter) and 1 cup of roasted or raw almonds. Soaked for 6 hours or overnight. Added to my personal blender in batches.

Straining almond milk with a sieve.

 
 
 
 
 
 
 
 
 
 
 
 
 

Then I strained the liquid to remove the fine dark peeling of the almonds. You can add sweetener from your allowed foods too. I used the almond milk to make smoothies and a slushie.

I saved the almond pieces to make almond-crusted fish, turkey and eggplant, instead of using bread crumbs.  Just roast in the oven for 5-10 minutes.

Shopping excursion #1

I also had corn, popcorn, corn on the cob, corn pasta, corn flakes and corn chips

Fresh all natural turkey, pork and natural choice turkey with the fewest ingredients and chemicals.
Lots of fresh vegetables, fruits, turkey and pork.

I made menus for the first week using 20-24 foods from my green foods (safe foods). I also reviewed my reactive chemicals and found I was red reactive to sorbic acid. My menu will follow, but included eggs, potatoes, turkey, pork, almonds, almond butter, and other fruits and vegetables.

I had fruit in smoothies, and baked apples with the pork and turkey to add flavor.

I bought foods in a natural state with the fewest chemicals and preservatives.

I could have American cheese but without sorbic acid, which is in all grated cheese. Grated cheese also has an antifungual additive that I didn’t know about.

I purchased white cheeses like mozarella and monterey jack in a block. They had the least ingredients without coloring and sorbic acid. I did not end up using the feta, because I was yellow reactive to goat’s milk.

Preparation

I discovered the first thing I needed to do was bake some gluten-free, mostly dairy-free, baked goods with only quinoa and corn.
Recipes included a cornflake crunch bar, quinoa muffins (made with sour cream), quinoa biscuits,  and quinoa tortillas.

 

I wasn’t fond of the biscuits- they needed a sweetener, and then they would have tasted like peanut butter cookies.  The cocoa quinoa muffins were quite good, but tasted like peanut butter muffins. I also had quinoa tortillas, which were a little sticky to make (I prefer making corn tortillas). I am doing my best to avoid wheat as much as possible.

Quinoa cocoa muffins

 You can find recipe for the cocoa quinoa muffins on the back of the Bob’s Red Mill quinoa flour. Thanks LIZ!