When I was a kid I loved baking chocolate chip cookies with my sister. Whether it be during Christmas or just one lucky Sunday afternoon, I was thrilled! Thrilled because I got to eat these hot chocolate chip cookies as they came out of the oven but thrilled also because I got to spend this time with my older sister who was… my GOD. We had such a blast and the smells that would come out of our kitchen! The butter the vanilla the chocolate ALL baking together, would create an aroma throughout the house that would linger for days. As we got older we continued this tradition. I could be anywhere and anyone baking a chocolate chip cookie would bring a smile to my face.

When I was diagnosed with celiac disease and my sister was diagnosed as well, we didn’t know what to do. We knew that the tradition that we had for so long and that was so loved was going to be gone. So when I started my mission to create nutritious gluten free foods one of the first cookies was chocolate chip. My sister and I danced with glee when I first offered her one of these cookies. And it got the taste test of approval from her 10 year old son who couldn’t tell the difference between my cookie and the original Toll House we use to bake.

Upon reading all of your What Do You Miss emails I realized that so much of what we miss is not only the taste and the experience but it’s also the memories that come with it. Having celiac disease we have to take away so much – gluten, dairy, and whatever else we need to feel healthy. We should not have to give up our memories as well! I wasn’t having any of it. It is my mission to create as many of these What Do You Miss recipes for you as I can because I realize that food is not only about something good to eat but it’s about our memories.

The first What Do You Miss, entry that I chose, Bette Dixon, requested the snicker doodle cookie. What got me about her story was the similarity between two sisters and how important it is to have these bonds of yesterday. So! I got in that kitchen with My Troops and we went on a voyage to figure out how to make a snicker doodle cookie. And after a few attempts and a lot of taste testing I finalized the perfect combination of goodness! Now, I do have to say I’ve never had the good opportunity of having a snicker doodle before celiac disease so I didn’t have much to go on but I did enlist my friends as taste testers who reported mine have a bit of a maple taste. Which is because as you may know I don’t use real sugar. If you want to use real sugar then I’m sure these would probably taste more like a “regular” snicker doodle. But from a non snicker doodle eater before, I tell you I am a new snicker doodle cookie eater! These cookies came out fantastic and I really hope you enjoy them! So Bette, I hope this recipe is as delicious as your Granny’s! I would love if you would take pictures of you and your sister and whoever else you enjoy baking these treats with. Lets start creating new memories while we are able to save the old ones.

Ever Onward,

Jennifer Esposito

“…like you and your sister, Sherrie and I used to bake a lot when we were kids. We lived out in the country without a lot to do, so baking together was one of few things we could do together with our age differences. Our grandmother, “Granny” always had to have a dessert after dinner and with her cup of green tea, so snicker doodles was one of our favorite of hers.”

Snicker Doodles

preheat oven to 375*, refrigerate mixed dough for 1 hour, cook 10-12 minutes

Cookie:
1 cup Jennifer’s Way All Purpose flour or gluten free flour (confirm flour does not have xanthum gum already in it and if it does do not add additional)
1/3 cup maple sugar
1 tbls maple syrup
1/2 tbls lemon juice
1/2 tsp baking powder
1/4 tsp cinnamon
1/2 tsp vanilla fresh bean
1/4 cup Earth Balance, or butter
1 egg
1/4 tsp xanthum gum
pinch of salt

Cookie Topping:
2 tbls maple sugar
2 tbls cinnamon
Combine and set aside for step 7

Cookie Directions:
1. Combine all dry ingredients and set aside.
2. Beat room temperature egg for 1 minute on high.
3. Add butter to egg and whip on high for another minute and half.
4. Add lemon juice followed by maple syrup.
5. Slowly pour in the dry ingredients in to wet until combined.
6. Cover bowl of dough with plastic wrap and place in refrigerator for 1 hour.
7. Finally scoop out spoon full of dough, roll into a ball, flatten with a fork, sprinkle the maple sugar and cinnamon mixture on top of cookie, place onto baking sheet and cook for 10-12 minutes (or longer if prefer a crispier cookie). Enjoy!!!!

Did you know celiac disease and depression are linked? Did you also know 90% of the bodies supply of serotonin (which is linked to depression) lies in your digestive tract? Serotonin is a chemical manufactured in the brain and when at “healthy” levels we feel balanced and happy. In short it regulates our mood. So if our gut is off then we are off! And since we, Celiacs, already have a decreased ability to absorb crucial vitamins and nutrients, we may not be absorbing enough of the important protein that create serotonin. We have millions of brain cells and serotonin affects most of them directly or indirectly – which will then affect our mood, appetite, sleep, memory and learning, and some social behavior. And that’s only to name a few! This is why it’s so VERY important we are aware of the nutrients are body needs and may or may not be getting, and the HUGE role this plays in our path to a happy life!!

I suffered with unexplained depression my whole life so when I found out I was Celiac and about the serious link to depression things started to make sense. Now gluten free for 3 years the depression is much more understandable and manageable. I know that my mood is directly linked to what I’m eating and the nutrients I’m getting. As you know, since you are on this site, that my passion is to scream from the mountain tops everything I’ve learned on this journey. It pains me to think that people are suffering in so many ways including living with depression and that maybe their eating can be a factor in helping them to live a happier life. The millions of people on anti-depressants in this country is astounding. Even worse the numbers of suicides. Which brings me to my next point.  

For the many of who understand what I’m talking about when I speak of depression you understand how devastating it can be on your life – spirit and soul. The isolation you feel sometimes feels unbearable. Hopefully you have the support of friends or family in these times. Sometimes a hug or kind words can help you through those hard days. For me it’s words.

I was watching the Today show recently and saw an interview, followed by a YouTube clip, with a young woman addressing depression and suicide and the role it plays in her life. After her father killed himself due to depression she started a movement by creating P.S. I Love You Day in honor of him and asks everyone to wear purple to remind people they are loved. And since I deal with depression at times this touched me on deep level. Her message of how just a few kind words are more powerful than you would think to someone who is feeling low and powerful in so many ways. Words can harm but more importantly can HEAL. Dealing with depression can make you feel extremely isolated, so to hear something that connects you to another human being can truly save someones day, maybe even a life.

This blog is written with love and in purple in tribute to P.S I Love You Day, February 10th. PLEASE take a few minutes to watch this video clip:

P.S. I Love You from The Troops!

Ever Onward,

Jennifer Esposito

For more information on serotonin we visited these sites:

1. webmd

2. wiki

3. yourlife

4. everydayhealth

I was home last Saturday night with My Troops, my favorite place to be, when I had an urge for some fries! Yes I know we gluten free challenged can have fries as long as they are cooked in a gluten free cooker but I wanted something more! I also wanted something sweet. Love that salt and sweet mixture. Every week I like to go to the farmers markets and fill up a basket full of whatever fresh veggies the farmers have that day and then unpack it all on to my counter in the kitchen. Since I hate seeing food go to waste it forces me to bake or concoct something with those veggies and chow down.

So My Troops and I wondered into the kitchen and there they were – these long thick fresh parsnips. Sitting next to two huge sweet potatoes. At first I thought of an obvious choice for fries – some sweet sweet potato fries. But instead, I picked up the parsnip and remembered I read about parsnip fries in one of my hundreds of cookbooks. I cleaned, peeled and cut up the parsnips into exact replicas of the glorious fry. As I went for the olive oil I saw sesame seeds and had an idea… what about a peanut butter topping????? Looked in the fridge and instead of peanut butter I grabbed the sunflower butter, which is ground sunflower seeds (much better for you than peanut butter) So I went for it! Forty five minutes later My Troops and I sat on the couch, the warm house smelling like love and we ate the best crunchy, savory, yummy fries I’ve had in a long time! Did I mention they looked like McDonald’s fries? YUM!!

Some tips if you are unfamiliar with parsnips know they are rich in potassium and a good source of daily fiber. They store very well, up to 2-3 weeks unwashed in the refrigerator (in plastic bag). Although this is their peak season they are available year round, and it is best to choose ones that are moderate in size and well shaped – not pitted or shriveled.

Sesame Parsnip Fries

preheat oven at 400, cook for 35-50 minutes or until browned and crispy

Ingredients:

2-3 medium size parsnips

3 tbls sunflower butter

1/2 tsp salt

2 tsp organic olive oil

2 1/2 tbls sesame seeds

Directions:

1. Cover baking sheet with parchment paper.

2. Clean parsnips, peel outer layer like a carrot, cut into thin strips like fries.

3. In a large bowl combine sunflower butter, oil, salt, sesame seeds.

4. Add parsnips and mix with spoon or hands to coat strips.

5. Place on baking sheet and bake until crispy and brown – ENJOY!!!!!

Ever Onward,

Jennifer Esposito

First a BIG THANKS to everyone who shared your stories for What Do You Miss, not only telling me what foods you miss the most but WHY. It’s amazing how the simplest things can bring back the happiest and vivid memories.

While going through all the entries and reading all the food stories I got so hungry I had to get in the kitchen and make something!! I ended up creating this cookie that has something for everyone. And while it tastes AMAZING it is also packed with all sorts of good for you ingredients – it’s healthy and called a Yum Ball!!

Yum Balls

preheat oven to 350, bake for 18-22 minutes (depending on oven)

Ingredients:

1 1/2 cup almond flour

1/2 cup arrowroot flour

1/2 cup quinoa flour

1/2 tsp salt

1 tbls vanilla

1 cup oats (certified gluten free)

1/2 cup shredded coconut

1/2 cup chopped pecans

1/2 cup chocolate chips (gluten, dairy, soy free)

1/4 cup grape seed oil

1/3 cup coconut sugar or date sugar, or maple syrup sugar

3 tbls almond milk

2 eggs

Directions:

1. Mix almond, arrowroot, and quinoa flours, oats, shredded coconut, coconut sugar, and salt together and whisk out lumps.
2. Beat 2 eggs until frothing, then add oil and beat another minute.
3. Add dry ingredients to wet, adding the almond milk right before all the dry mixture is gone.
4. Fold in the nuts and chocolate chips.
5. Scoop out small balls of mixture and place on parchment paper lined cookie sheets (2) and place in oven.

Ever Onward,

Jennifer Esposito

My new love! Chicken salad on The PURE wrap!!!!

A long time ago I did a movie involving vampires and although it was not one of my finest moments I did discover something on that set that I thought was fantastic! A kraft service lady would take a banana, peanut butter, rice crispy’s, a little bit of honey and some chocolate syrup and roll it all up in a tortilla. She would cut it up and bring it to set when we were working nights. And every little pop of these things in your mouth was crunchy and gooey and oh so amazing! I loved them! Then in the morning she would bring breakfast wraps. Everything in this little simple wrap. I was hooked and was on a wrap kick- you could throw anything in these wraps and it was delicious and easy! 

Well… unfortunately, as most of you know, wraps are a thing of the past. Yes, I know there are some gluten free wraps but none that I can recommend, especially the ones that are made out of corn… since corn just turns into sugar I choose not to eat it. 

HOWEVER!! The reason for this new blog post is because I just discovered my new favorite thing! It’s called the Pure Wrap and made from nothing but coconut. I know I have talked about coconut before on the blog but if you missed it coconut is packed with nutrients and is good for you in so many ways! Good for your bones and immune system, reduces inflammation… I could go on!

I found these wraps and what they are made of is rolled out coconut meat and water, making the most amazing wraps!! So in the kitchen, with both Troops in hand, I made a sun-butter, honey and banana wrap and it was like the old days on set when I ate without much caution. Which is precisely what I’m about these days – bringing back the tastes of yesterday and making them so I can eat them today! I always feel a little bit of a victory when I am able to do that. I wont allow this disease to stop me from enjoying my life and reminiscing in my memories of yesterday.

I highly recommend these wraps!

So, on a wrap kick again – I created this delicious chicken salad I would like to share and hope you will try, whether you put it on the Pure Wrap, an english muffin or something else. But these Pure Wraps work great and are perfect for kids because there is so much you can do with them. They will remind you of yesterday which makes me so HAPPY!!

Chicken Salad Wraps

Ingredients:
2 cups shredded organic chicken
1 celery stalk chopped
1 carrot shredded or thinly sliced
1 1/2 very ripe avocado
1 tbls fresh squeezed lemon juice
1/3 cup olive oil
salt and pepper
2 Pure wraps 

Directions:
1. Take shredded chicken and combine with very ripe and smashed avocado mixing with fork.
2. Add in celery and carrots.
3. In a separate bowl add lemon juice and olive oil and whisk until thick.
4. Pour over chicken avocado mixture and mix up, add a splash more olive oil, salt and pepper to taste.
5. Scoop the chicken salad into the wrap, roll it up and ENJOY!!!!! 

Ever Onward,

Jennifer Esposito

Did you know tea tree oil is a great alternative to using harsh chemicals such as bleach?! I thought since I just posted a blog about tea tree oil’s amazing antiseptic and anti-fungal benefits for health reasons I would write a quick follow up so you have yet ANOTHER reason to go out and buy a bottle!

Besides using tea tree oil topically for my health, the other main use is as a great house hold cleaner and specifically for killing MOLD! Tea tree oil is one of the only true methods of killing mold – not just removing it or discoloring the area so that it appears to be gone, but the only great and healthy way to kill mold. I use a spray bottle and poor about 5 drops of tea tree oil per 2.5 cups of water. It is very important to remember most “commercial” cleaning supplies contain hazardous chemicals that you do not want be inhaling or putting on surfaces that you are then going to be touching- they are not good for anyone and will especially irritate those with allergies and asthma!

Tea Tree Oil is so multifunctional and so powerful that a little bit will go a long long way and well worth the purchase!!

Ever Onward,

Jennifer Esposito

For additional household uses for your tea tree oil check out:
care2.com

For bleach info:
qualityenviro.net

Chia Seed Coconut Pudding! A Powerhouse of Nutrition!

Chia Seeds, yes those tiny seeds that you add water to and suddenly you have a small cat, dog or head of sprouts called your Chia Pet. Believe it or not, those same silly seeds are a powerhouse of nutrition. Chia seeds are loaded with omega 3s which is used as the primary building block of every cell in your body. They have very high content of omega 3s, more than flax seeds and a great alternative to eating fish. And as many if not more anti-oxidants than blueberries! Other benefits include fiber, calcium, phosphorus, magnesium, copper, iron and zinc to name a few. Chia seeds help slow down the process of converting carbohydrates into sugar in your body, meaning it stabilizes your blood sugar levels. You will feel full longer due to the fact that they absorb so much water and have such a high fiber content.

You can add the seeds to salads, yogurts or make them into an insanely delicious pudding as I have (below). This is not just another low carb, low sugar, gluten free, vegan recipe I’ve created for you, this is seriously a pudding you should incorporate in to your diet for optimum health! This recipe makes a large bowl of pudding. I like to eat some in the morning, as a snack, add it to smoothies and even add it to other recipes. Chia seeds have no flavor on their own so will absorb the flavors of whatever you combine it with.

Now onto coconut and why I used it with this already amazing seed!? Coconut is wonderful for the immune system! Which we all need to keep strong. Especially this time of year when everyone is sneezing around you. Coconut milk is known to have antibacterial and antifungal properties which help aid in fighting off disease. Also wonderful because it’s a healthy fat that we ALL need.

Make this pudding today and start reaping the rewards of that little seed that once was just a weird sprouted head on a late night tv commercial. Who would have thought

Coconut Chia Seed Pudding

Raw, vegan, and gluten, soy, and dairy free

Ingredients:
2 cups coconut milk (light or full fat)
1 cup almond or hemp milk (at room temperature)
2 1/2 tbls maple syrup (add more if prefer a sweeter taste)
1/2 cup chia seeds
3/4 shredded coconut unsweetened
1 cup water
1 1/2 tsp cinnamon
1/2 tsp vanilla bean
1 tsp fresh nutmeg
pinch of salt

Directions:
1. Combine coconut milk, water and shredded coconut in blender. Mix on high speed until creamy. Empty in bowl and set aside.

2. In same blender add almond milk (at room temperature), cinnamon, vanilla, maple syrup, and pinch of salt and mix together on high until creamy. Pour into large mixing bowl

3. Add chia seeds to the almond milk mixture and whisk briskly until combination thickens.

4. When mixture resembles a pudding texture add the coconut milk and flake mixture and whisk a bit more.

5. Cover the mixing bowl with plastic wrap and refrigerate  30 -40 minutes before serving. YUM!!!

Ever Onward,

Jennifer Esposito

Did you know that there is a genetic link between Type 1 diabetes and celiac disease?! Did you also know that celiac disease and diabetes are inflammatory disorders and share common genes??

The two disorders are more closely linked than previously understood. Since celiac disease is also an autoimmune disease it puts us at a higher risk for all other autoimmune diseases including diabetes. Having celiac disease is hard enough without adding another health issue on top of that, especially diabetes.

What can we do? Start to really read the labels of most of the gluten free products out there on the shelves right now. They are loaded with sugar and carbohydrates which turn into sugar. This means we really MUST make better choices when eating gluten free! We must be aware of our sugar and carbohydrate intake in each product. Unfortunately we can not rely on the words “Gluten Free” stamped on a box to mean that it is healthy. With the increasing demand for gluten free foods the big food companies are seizing this money making opportunity and starting to put gluten free labels on their products while having no regard for the insane sugar content, preservatives and absolutely no nutritional value in them. Remember that all gluten free foods are not created equal! Start choosing foods that are made from a protein base like almond flour or bean flour. Or a high fiber base such as brown rice flour and quinoa flour. Stay away from white rice flours, tapioca starches and potato as MAIN ingredients.

Even with the endless amount of research I have done on this subject I did not know about this close link between diabetes and celiac disease. So what did I do? Got right in the kitchen and started to create some super high protein, low carb, low sugar and high in fiber treats. None of my recipes ever have a high sugar content but I figured out how to lower them still. I don’t ever eat or use white or brown sugars. Also not a fan of the highly controversial agave or fake sweeteners either. The one sweetener I do use is maple syrup which is loaded with anti-oxidents but even that is a form of sugar. Some other options to play with is coconut sugar, which goes into the bloodstream slower, or honey when baking. Also Stevia, which is a natural sweetener made from a leaf, is the only sweetener I’ve found that does not spike blood sugar or support yeast growth. While I have experimented with it only once or twice, I can not say I love it.

I created a scrumptious Zucchini Honey muffin recipe with all this in mind and not only is it delicious but ideal for people with celiac disease or diabetes, and perfect for people on a Candida diet or the Paleo diet. Remember you must take your health into your own hands. Read those labels, make better health conscious decisions and start to feel better!

Zucchini Honey Muffins

Preheat oven to 350, makes 12 low sugar and high protein muffins that are YUMMY

Ingredients:
1 1/2 cup almond flour
1/2 cup quinoa flour
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 eggs
1 cup grated zucchini
1/4 cup grape seed oil (canola or olive oil are also options)
1/3 cup honey (wild pure honey best option)
1/2 tsp lemon zest
1 tbls almond milk

Directions:
1. Grate zucchini and place between a few paper towels to get out excess water and set aside.
2. Combine all dry ingredients and whisk together.
3. In a separate bowl beat eggs for a minute or two until fluffy.
4. Slowly add the oil to eggs and combine.
5. Add honey and lemon zest to egg mixture.
6. Start adding dry ingredients slowly adding the almond milk intermittently until combined.
7. Lastly mix in the zucchini and then fill muffin tins lined with muffin holders and bake for 20 to 25 minutes depending on your oven. Toothpick should come out clean from center of muffin. Enjoy!!

**Here are some websites that you may find informative to further breakdown the connections between celiac disease and diabetes:

• Celiac.com
• NEJM.ORG
• Medpagetoday.com

Ever Onward,

Jennifer Esposito

Stuffed Artichokes! Just like grandma made… well almost.

As a child Christmas time was always filled with great anticipation of Santa bringing gifts. But it was my grandmothers Christmas Eve feast that really made me crazy!! My cousin and I would talk for months about what we would eat that night. The pasta, the cookies, the fish and the stuffed artichokes!!!!!!! Filled with bread crumbs and goodness. I would go through every last leaf making sure not to leave a morsel behind. Of course now a bread crumb packed ANYTHING is a bit of a problem. It doesn’t have to be a memory of the past though. I have found some great gluten free, dairy free options out there to make this a realistic choice today. Of course these days I make bread crumbs from my home made bread (and I promise those recipes are coming) but for now the gluten free options in the store are worth making this dish!

As always I’m constantly thinking of the nutritional value in the foods and recipes I recommend and WOW are these packed with so many health benefits! Artichokes are loaded with antioxidants, they lower cholesterol, improve liver function and are a great digestive aid – which we all need. And for me, they simply taste great and remind me of Christmas back at my grandmothers table waiting to hear Santas’ sleigh bells on the roof.

Grandma’s Stuffed Artichokes

Ingredients:

4 artichokes
1 cup gluten free bread crumbs (I used Gillian’s Original Bread Crumbs, gluten AND dairy free)
1 healthy bunch of parsley chopped small (about 2 tbls)
5 medium mushrooms, cleaned, remove bottoms and chop small
1 1/2 tsp salt
1/4 tsp pepper
3/4 cup olive oil
1 garlic clove

Directions:

1. Rinse artichokes and cut bottoms off so that they are flat on bottom to stand. Also cut about 1/2 inch off top. Discard any brown leaves as well.
2. In a large bowl with a rim add bread crumbs, chopped onion, parsley, mushrooms, salt, and pepper and mix till combined.
3. Add olive oil a bit at a time to mixture stirring as you go. When the bread crumb mixture is well coated with olive oil start to stuff the artichokes, carefully pulling back the leaves.
4. Artichokes are now ready to steam! If you do not have a steamer, then in large saucepan (with a steamer plate or without) pour in a cup or two of water so that 1/4 of the bottoms of artichokes are covered.
5. Peel and place one clove of garlic in the water.
6. Drizzle tops of artichokes with some more olive oil and sprinkle with salt and pepper. Cover and put heat to medium.
7. When water starts to boil turn down heat to low.
8. Cook for about 30 minutes. To test when done you should be able to pull a leaf off easily. YUM!!!

Ever Onward,

Jennifer Esposito

This time of year you want something warm, cozy, yummy, rich and satisfying! Well I have just that for you – a butternut squash lasagna. Usually this type of thing is made with heaps of butter and a bechamel sauce that is made with butter and cream and milk and all sorts of ingredients I know I can not have as a celiac and anyone who is even looking to lose some weight shouldn’t have or high cholesterol… And as a celiac we can not have traditional lasagna, so I decided to attack this venture one rainy afternoon and my results were astounding! My recommendations on making this is to be really hungry because it is rich and satisfying – yet it is packed with vitamins and vegetables and good and good for you ingredients.  I’ve made the bechamel sauce out of cauliflower and I promise you – you do not taste the cauliflower and take this from me, because I do not like cauliflower.  When this is done you’ll have a creamy rich sauce that is just sinful – at least it tastes sinful.  So, for your next gathering, or whatever Holiday or occasion you will be celebrating this is for you and I promise this is a great way to sneak vegetables in for your kids because they will never know! If you can have dairy,  by all means put it in there or stick with the recipe I made below. This meal truly-truly fooled my celiac free friends!  I enjoyed this with a side of a spinach, pomegranate, and fennel salad with light olive oil and lemon dressing, it has a nice clean crisp taste to go with this heavier dish. A tip when making this – make as many layers as you can with the goal of 10 layers. The butternut squash is thick and the sauce is thick, and you want the dish to have some firmness which will come from the pasta. This recipe has few more steps but don’t get discouraged – it is well worth the end result!! YUM!!!