Do you have Celiac disease?  Gluten intolerence is not an allergy but an auto immune problem.  Currently there is a lot of controversy regarding the cause of gluten-intolerance.  For a long time it was believed that it was an inherited problem, but now I'm reading that it can be aquirec.  Whatever the reason, there is no cure known at this time.  The only thing that one can do is to control it by diet. 

This means avoiding gluten at all costs.  The degree of intolerance varies with each person.  Some people are only gluten intolerant, some people will show a severe reaction to even the teeniest amount of gluten.

It would probably be a good idea to completely avoid gluten entirely.  It can be done.  It won't be easy, but with due dillegence you can completely eliminate it from your diet.  And this is not a sentence of nothing to eat.

Just beware of your surroundings when you eat out.  Ask them if they have any precautions in place to protect the gluten-free area in their food prep areas.

If you have a celiac at home, I would recommend that the whole family try to avoid gluten.  It's not that hard once you get the hang of it. 

What can one do?  First, eat a whole food diet.  That means vegetables, fruits, and natural meats (not processed).  Make your own mixes.  And make up big batches of mixes that you will use quite often  I'm talking about seasoning mixes such as chili, taco, cajun, ranch dressing.  You can make your own bisquix ( I don't use this, so I don't know how to spell it) mix.  You should make a big batch of flour blend to use in your cakes, cookies, and pie crusts. 

Just google gluten-free flour blends, and make them up.  I use one blend for all purpose flour and another blend for my breads.  Besides rice flour, I use millet, sorghum, teff, coconut, almond and potato flours.  If you don't do a lot of home baking, you might want to just purchase premade mixes.  The easiest thing would be to come up to the bakery (7135 State Road 52, Suite 307, in Hudson) and pick up some very delicious items that we have baked.

I would also urge you to plan your meals in advance.  If you plan out a menu, then do as much food prep in advance as you can, you will be amazed how fast a meal will come together during the week.  Please look through previous postings to find my take on the advanced prep.  You will also find some spice blend mixes. 

My New Years resolution to you is to post a blog every week for you.  I will still be at the Hernando County farmers Market every Saturday until the end of April.   So please feel free to call me @ 727-534-1977 (my cell) to give me some feedback on what you would like to see here. 

I'm a firm believer in getting back to food that is minimally processed.  But, is this feasible?  I'm going to try to make it so user friendly to you that you'll wonder why you haven't tried this before.  However, you have to make the commitment to fixing food in advance to help you get through the week. 

Dr. Bittiker and I will be hosting classes in food preperation, bread making, cooking gluten free, and other topics.  Stay tuned for for infomration.

Let's get to some basic recipes that you will need to fix some fantastic meals.

Lets start with the Mirepoix.  This is simply two parts onion to one part each celery and carrots.  To make it Louisiana style, use green peppers in place of the carrots.  I actually use the peppers in addition to the carrots. 

An example of the portions would be 1 cup onion to 1/2 cup celery and carrots.  I use whatever portions of what I have on hand.  I still make sure that onion is the dominant ingredient. 

Make sure that your ingredients are approximately the same size.  Smaller is better.  You may make it up in the food processor, or use your knife if you have good skills.  I use the Vidalia onion chopper.  Make up batches and either pre cook or not, and freeze in portions.  If you find the mirepoix is too watery, cook it down before freezing. 

This is usually cooked in butter, but the Italians use olive oil, and sometimes use garlic. 

As you can see, you can tailor this to your own tastes.  Just do it though, because you will have the basic start of any delicious meal ready when you need it.  Stocks, stews, sauces, or roasts will benefit from the addition of mirepoix.  Even if you have to thaw it out, just place it frozen in your skillet or saucepan, cover it, and simmer it on low, stirring as needed. 

Here's a marinara sauce that uses your mirepoix.

6 pounds Italian type tomatoes (2 28 oz cans and one 14 oz can of tomatoes, drained)

2 1/2 cups mirepoix

1/2 cup olive oil

1 tsp sugar or xylitol

1 tsp italian seasoning

salt and pepper to taste (this will depend upon whether you use canned or fresh tomatoes)

If you are using fresh tomatoes - drop several of them at a time into boiling water.  Let the water return to a boil, remove the tomatoes and drain.  Peel and chop.

Cook the mirepoix covered,  in the olive oil at medium low heat for about 15 minutes, stir as needed. Uncover and stir, cook for an additional 5 to 10 minutes, or until the vegetables are very soft and lightly gold.

Add the tomatoes, sugar, and some pepper.  Cover and cook for 15 minutes. 

Puree the sauce in the blender.  Add  the Italian seasoning and adjust the salt pepper. Simmer until the desired consistency is reached, about 20 minutes. 

Cool the sauce and refrigerate it.  It will keep refrigerated for about one week, or this can be frozen for several months.

Again I remind you to label the items you place in the freezer to prevent UFO's. 

You may add meat to this if you wish.  This sauce may be used to make chicken dishes, spaghetti or ziti dishes, or lasgana.  (Forgive my spelling as the spell check doesn't work on this computer.)

I'm back for awhile, the farmers market in Hernando has to move, but I'm not sure where to yet.  Stay tuned. 

In the meantime, here  is some information on pumpkins.  Personally, I hate pumpkin pie, but I love the other things one can make with pumpkins, both sweet and savory. Pumpkins are a squash-like fruit, and come in a wide variety of colors, such as orange, yellow, dark green, pale green, orange-yellow, white, red or gray.  The main nutrients are lutein and alpha and beta carotene (vitamin A), and protein and fiber. 

One of the nice things about pumpkins is that most of the pumpkin is edible, which includes the shell, the seeds, the leaves, and the flowers.  Pumpkin can be boiled, baked, steamed or roasted.  In it's mashed state in can be used in soups or purees, or pies.  Pumpkin seeds (pepitas) can be roasted and eaten as a snack.  The seeds contain protein, zinc and L tryptophan. 

Of all the benefits though, I think, the best is on Holloween night sitting in the pumpkin patch waiting for the Great Pumpkin.    Here's a delicious recipe from the food network.....

Pumpkin and Black Bean Soup

Recipe courtesy Rachael Ray

Ingredients

• 3 tablespoon(s) extra-virgin olive oil
• 2 leeks, trimmed of tough green tops and chopped
• 3 large garlic cloves, finely chopped
• 2 medium bell peppers, chopped
• 2 1/4 pound(s) pumpkin, peeled, seeded, and cut into 1/2- by 1-inch-think pieces
• 1 1/2 teaspoon(s) chopped fresh majoram
• 1/4 teaspoon(s) crushed red pepper
• 2 bay leaves
• 1/4 teaspoon(s) salt
• 1/4 teaspoon(s) freshly ground black pepper
• 1 1/4 cup(s) frozen corn
• 6 cup(s) vegetable broth

Directions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add leeks and cook until very soft, about 5 minutes. Add garlic and cook for about 2 minutes. Stir in green peppers, reduce heat to medium-low, and cook until peppers soften, about 8 more minutes. Add the remaining ingredients and cook until pumpkin is tender, about 30 minutes.

Today on the show we covered type 2 diabetes.  If you missed the show, go to www.970wfla.com and click on listen, the pod casts.  Today I'm going to cover snack items, because that seems to be the downfall for most people.  Let's talk dips right now. 

Crudites are raw vegetables that make very good dippers.  Let me give you some examples of some you might want to try.  Carrots, celery, gren, red, orange peppers broccoli and cauliflower are old favorites.  But let me encourage you to try cerry tomatoes, asparagus, snow or sugar snap peas, yellow squash, cucumbers, zucchni, green means, even jicama make good dippers also. 

You do want to pair the dipper to the dip.  White mushrooms, zucchini, or carrot sticks tend to go well with spicy or sharp-tasting dips.

Radishes, fennel, green onions and Belgian endives pair well with milder-tasting dips.

You can crisp your vegetables by placing them in a bowl of water with ice cubes and refrigerate them for about an hour.  Do not do this with mushrooms though.  Or, you can do your prep in advance and just place your vegetables in baggies (make sure you squeeze out as much air as possible) and refrigerate until needed. 

You might want to blanch these vegetables before serving. These would include asparagus, green beans and snow peas.  Plunge your dip size vegetables into a pot of boiling water.  Remove them when the water begins to boil again.  Rinse immediately under cold water.  Why blanch you ask?  Blanching enhances the color of vegetables and slightly softens their snap.

Roasted Sweet Red or Orange Pepper Spread

8 medium size sweet red or orange peppers

2 to 3 cloves garlic

1/3 cup plus 1 tbls olive oil

1/2 tsp salt

If you don't want to roast your own peppers, use jarred.  Rinse them before using.

Preheat the oven to 400 degrees.  Cut the peppers in half, seeding and destemming them.  Place them on a shallow baking dish, rubbing them with the tbls of olive oil.  Roast the peppers until the skin is blistered, check after 15 minutes.  After removing them from the oven, seal them immediately in a plastic bag.  Alternately place them in a glass bowl and cover tightly with a plastic wrap.  Let them cool and them peel.  Blot dry with paper towels.

Puree the peppers, garlic and salt for about 30 seconds.  Scrape down the sides as necessary.  While the motor is running, pour in 1/3 cup olive oil in a thin stream.  Continue with the blending for about 1 minute more.  Serve immediately if you wish, using broccoli or zucchini sticks.  This can be stored in the fridge for about 3 days, or frozen for up to a month.

I have never suffered from migraines, but I know some people who have, and I've seen the pain and suffering they've go through.  Today, because we covered migraines on the radio show, I'm going to share what foods could trigger headaches and migraines.  If you missed the show, please go to www.970wfla.com and listen to the podcast stowed under listen, the podcasts.

After researching for today's show, I am more than ever convinced that getting back to foods as close to their natural state as possible is the best way to go. 

What are some of the foods that might possibly trigger migraines?  Tyramine is one of the most common triggers.  Tyramine is a natural substance fromed from the breakdown of protein as food ages.  The longer a high-protein food ages, the greater the tyramine contend.  Age cheese have the highest levels of tyramine.  Some foods contain bacterial enzymes that convert the amino acid tyrosine to tyramine.  If you tkae a monamine oxidase inhibitor medications to treat your headache, you really need to avoid all foods containing tyramine.

Cheeses that you could eat include cottge, farmer, ricotta and cream cheese.

Milk would be allowed, but you should use caution with yogurt, buttermilk and sour cream.

Meats allowed would be freshly purchased and prepared meats, fish, and poultry, eggs, and tuna.

Personally, I would avoid any breads made with yueast.   A very delicious bread can be made without yeast or glutens.  In fact, I make it in my dedicated gluten-free bakery, Your Fresh Chef.

The fruit selection is limited, but you could eat apples, cherries, apricots, and peaches.  You could eat (on a limited basis) citrus fruits.

As Dr. Bittiker mentioned, you would want to avoid all nuts. 

Soups made from allowed foods would be okay.

I would buy my cooking oil in small quantities, just to be sure they are fresh.  Taking that into account, I would be sure that I made all my own salad dressings, and they would be in small quantities.  You would want to avoid fermented vinegars. 

I'm glad to be back from Kansas City.  Contrary to popular opinion, I didn't set foot in a casino. I was up there to participate in my brother's retirement party.   Kudo's to my brother Larry, who was "roasted" by his fellow workers.  It was so good to hear all those compliments about one's sibling.

Today I'm going to share some cool summer salads with you.  To save time, don't feel bad about substituting a chicken from the deli.  Sam's or Costco's precooked chickens are a great value.

This is one of my favorite recipes.  (I have a lot of favorites, I know.)

If you can't find sesame seeds that have already been toasted, do this - Place the seeds in a small skillet.  Cook over med/high heat 1 to 3 minutes or until lightly browned, stir constantly.  Be careful, these burn fast.

You may use low sodium soy and chicken broth if you wish.

San Francisco Bridge Chicken and Chinese cabbage salad

1 head napa cabbage, thinly sliced

1 each red, yellow bell pepper, julienned

6 green onions, sliced (use the white and green parts)

1 tbls + 1/2 tsp grated fresh ginger, divided

1/4 cup dried apricots, chopped

1 1/2 pounds boneless/skinless chicken breast cooked and shredded

1/4 cup toasted sesame seeds

1/4 cup chicken broth

1/4 cup seasoned rice vinegar

1/4 cup soy sauce

2 tbls dark sesame oil

1 tbls sugar

Combine broth, viengar, soy sauce, sugar, oil and 1/2 tsp hinger in a small jar.  Cover tightly and shake. 

Combine remaining ingredients in a large bowl.  Shake the dressing again and pour over all. 

Make ahead.  Combine the salad ingredients in a large gallon size bag.  Hold in refrigerator until ready to serve.

CHICKEN, PASTA, AND FETA

1/2 red onion, chopped

2 cups grape tomatoes, halved

1/3 cup lightly packed fresh basil leaves, cut into strips

2 boneless/skinless chicken breasts, cooked and chopped

1 pkg (4 oz) crumbled feta cheese with basil and tomato

1/4 cups sun-dried tomotoes, drained and chopped

1/2 cup Caesar salad dressing

2 cups cooked penne or rotini pasta

Mix all of the ingredients.  Serve immediately or chill until ready to serve.

The following recipe is a good dinner one.

Hot Asian chicken salad

2 tomatoes, wedged

6 green onions, sliced

4 stalks celery, diagonally sliced

4 cups red leaf or green leaf lettuce, sliced

2 pounds boneless/skinless chicken breasts, chopped

1 4 oz can sliced water chestnuts, drained

1 4 oz can sliced mushrooms, drained

1/4 cup cornstarch

1/4 cup peanut oil

1/4 cup soy sauce

1/8 tsp garlic

Dredge chicken in cornstarch.  (the recipe says one piece at a time, but I don't have the patience for this)

Heat the oil in a wok or skillet over medium/high heat.  Add chicken, stir fry about 3 minutes or until browned and cooked through.  Add the rest of the ingredients (not the lettuce),  Cover and simmer for 5 minutes. 

Divide the lettuce among 4 plates.  Top with the chicken mixture.