Want To Start the New Year With Real Lasting Life Change?

Wednesday, 12/31/14 -

 

We're teaming up with Michelle Spadafora over at Faithful Workouts!

This is Your Year!

This is the year you will move towards better health.

No diets, no gimmicks 

REAL, LASTING LIFE CHANGE

 

Picture yourself healthy. By healthy, we don't just mean free of sickness,  We mean healthy - energized, joyful and ready to take on life!

This can be your reality. 

JANUARY 1 - JANUARY 31

 

To inspire you on this journey, Faithful Workouts will run a daily challenge,  something to move you towards better health.  

The daily challenges will be posted on our blog and Facebook.  After you accomplish the challenge, go to Faithful Workouts' Facebook page and "like" and "share" the post and you will be entered to win the daily prize.

CLICK HERE TO FOLLOW FAITHUFUL WORKOUTS ON FACEBOOK 

Not a Facebook person? Send Michelle an email by the end of the day, let her know you completed the challenge, and you'll also be entered to

win the prize.

michelle@faithfulworkouts.com

Invite your family and friends to join you - having someone to hold you accountable increases your chances of success!

Come on, join the fun - what have you got to lose??

Details here for following Michelle’s FREE 31 Day Challenge online -  http://www.faithfulworkouts.com/blog/31-day-health-challenge


PS - For those in the local Spicewood area contact me at 512-557-7523, email sueseward@gmail.com or send me a private message on Facebook at http://www.facebook.com/sueseward to discuss your Fitness goals for 2015 and let's get started because no matter where you are, it's never too late!   We are meeting at the Pedernales River Fellowship Fitness Center on Hwy 71 starting Monday January 5^th at 3:30.   Hope to see you there in January!

You're in charge so let's make it a Happy, Healthy, Successful New Year together!

Sue Seward
Certified Personal Fitness Trainer
Health & Wellness Coach

Best Ever Broccoli Cheese Soup with Croutons

This broccoli cheese soup will warm you up on a cold day and comes out incredibly delicious! Even better than the cheese soup at Panera Bread and cost less! I used Almond Milk to cut down on some of the dairy.. and added some crispy gluten free croutons on top! Quick and easy week night meal!

Ingredients:

1 Shallot diced
1 organic Carrot diced or shredded
4 TB Butter (I use grass fed butter)
4 Cups Unsweetened Almond Milk
3 TB Gluten Free Flour (or you could use Arrowroot to thicken)
4 cups Pacific Chicken Stock
4 Heads Broccoli cut into florets
Garlic Pepper and pinch of Paprika
8 Oz grated sharp cheddar cheese (I use white cheddar cheese)
Kosher salt, and freshly ground pepper to taste

Directions:

Melt butter in dutch oven pot over medium heat and add in shallots and carrots.  Cook for about 3 to 4 minutes and add flour and stir to make a rue.  Whisk in almond milk and then add chicken stock.  Simmer on medium high heat for about 10 minutes.  Turn down to medium and add broccoli and simmer for about 20 minutes until it's cooked through.  Mash broccoli with a potato masher to your liking.   Add salt and pepper.

Croutons:
 
I cut up some Udi's Gluten Free bread into chunks.  Add in about 3 TB of olive oil, salt, garlic pepper, paprika, dried thyme, some garlic and online powder.  Spead on cooking sheet and heat on 400 for about 6 or 7 minutes until they are crisp.  I drizzle on some butter and set them in the oven turned off until they crisp up a bit more.

Laddle soup into bowls and add the croutons on top!   It's the best ever!  

Enjoy!

 
Gluten Free Lady Coach &
Fitness Professional http://www.glutenfreelady.com

Green Bean Casserole & Creamy Mushroom Sauce

Mushroom recipe for the green bean casserole made yesterday for our Life group pot luck this evening. Got this idea from a restaurant in California last year. Love figuring out what's in a dish and then recreating it at home!  

Added in some gluten free Pacific brand mushroom soup to this recipe below.   Then added in a few slices of bacon cut into pieces that I sauteed and then add some onion, garlic, bell pepper, dried red pepper flakes, added a little roasted Poblano pepper, Parmesan cheese, green beans and topped with gluten free Ian brand panko bread crumbs.

Bake at 350 for about 35 to 40 minutes..  this mushroom recipe has dairy but could be adapted to Paleo by using Coconut cream and some sort of non dairy sour cream.. 

http://glutenfreelady.com/recipes.php?id=87

...God grant me the serenity to accept things that I cannot change, courage to change things I can, and wisdom to know the difference...


Have a Blessed, Healthy & Happy Thanksgiving!
Sue

Gluten Free Lady & Fitness Professional


PRF FITNESS NEWS!

Next week Monday, Tues Fred is removing the stinky carpet in the New Beginnings room and putting in our new floor!   We are so grateful and blessed!   We are still praying for a 42" TV to mount up on the wall and the Internet...    It's never too late for a NEW BEGINNING! 

Ten Tips For Enjoying the Holidays & Preventing Weight Gain plus PRF Fitness Update

Tuesday, 11/11/14 - Thank you to all our Veterans and all the brave men and women who are currently serving our country and the world, including our son! 

 

1.  Fill up on veggies while at gatherings and pot lucks.  This is such a great way to protect against obesity. Fill your plate with salad and vegetables and do not forget to add some protein.  Protein works with the complex carbs like veggies in building more muscle which burns more fat!  Skip the breads and go with moderation on the desserts!  I would say skip them all together but let's be realistic, I know for a fact that's just not going to happen with most people during the holidays.   It is possible however to restrain yourself from over indulging!  You can DO IT and your body will thank you for it!  When you do make homemade desserts use all natural sweeteners like honey and pure maple syrup.

2.     Chewing food more slowly is best.  Do you realize that the quicker we eat a meal, the less time we give our bodies the time it needs to register that it’s full?   Slow down and visit with friends before going back for seconds or thinking about that dessert.  Give your brain the 20 minutes it needs to get the message that it’s full.  Most of the time we eat out of emotion and don’t even realize we’re over eating.  Does your body really need those extra calories when it’s full already?

3.    Get in some exercise.  You might not have time to go to the gym and get your usual hour-long workout, but start or end your day with a quick and easy 20 min walk!  Go for a walk with a love one and relax after eating a holiday meal!   Get in a quick 10 minute workout right at home.  Ask me about this! 

4. Get more extra steps throughout the day.  A handy exercise helper is a Fitbit.  What a great Christmas gift.  It’s amazing how you can just get sucked into work at a desk and computer and not be moving for hours!  This little tool will help you to see whether you are svelte or a slug.  Aim for a minimum of 5,000 steps per day and goal of 10,000.  I heard the new iPhone 6 has one too!   Hello Santa?!

5.    Drink plenty of water.  It’s easy to let this one go during the cooler winter season.  Make sure that you’re drinking eight glasses every day.   Sneak in a glass of water between alcoholic beverages if this is something that you tend to consume more of during the holidays.  We carry our water bottles with us at all times.  It’s just a good habit we’ve developed and now it’s like brushing our teeth!

6. Enjoy a green drink, protein shake or smoothie.  This one daily habit can refocus you on healthy eating if you did happen to overindulge or consume too many of those famous Christmas cookies you just couldn’t resist!    We drink gluten/wheat free Mighty Maca Greens every day and I put some in my protein shake in the AM.  You’ll find that on my Daily Nutritional Regimen

7. Decreasing Stress and the right nutritional supplements to lower your stress response are important!  Many of us know that stress signals in the body and brain increase cravings (emotional eating) and it is usually not for the good stuff our body needs to thrive like veggies and high quality protein!   See my nutritional regimen and ways we de-bug our body by boosting our immune system at- http://glutenfreelady.com/dailynutritionregimen.php   Twenty minutes of walking or light stretching is amazing for decreasing the stress response.  Praying, meditating and getting enough sleep all promote less stress hormones.

8.   Take a time out!  You deserve it!  Do something you love for 30 minutes or more at least once a week during the holidays.  Read your favorite book, go for a walk,  spend time on that hobby you love or create a new one, call a good friend you haven't seen or spoken with in a while to tell them you love them. Be a blessing to someone. Give a gift away that you know will bless them! 

9. Add a little reminder on your calendar to join us for our Get Fit With God Journey after the holidays in January at our PRF Fitness Center and on my new group online at - How To Be Gluten Free

Just knowing that you have a plan to get back on track will help you to relax and enjoy this wonderful time of year.  If you're not on Facebook, no worries, I will be sending out emails and adding a mobile group for those interested with texting days and times, encouragement and support! 

10. Stay Thankful for all your blessings every single day.  This will focus your mind on the beautiful gifts that you receive! 

Print out Holiday Recipes 

Stay Well & Be Happy!
Sue

Gluten Free Lady Coach

PS - Update on Fitness Center - Prayers have been answered! Thank you Lord!  We are getting a new floor soon! No more stinky carpet!  Yay!  Please continue to pray for a 42" Flat Screen TV to mount on the wall and the Internet for group classes!   I've started 'The Essentials of Sport and Exercise Nutrition' certification studies with Precision Nutrition and finished my personal trainer series with Fitour!  Some of us have been using the Fitness room weekly.  We are working on having a lock box put on the door for members of PRF.    Text or email me at sueseward@gmail.com 512-557-7523 for details.

Chicken Lasagnaladas Gluten Free Lady Style

This dish taste just like chicken Enchiladas only with rice pasta! Great for those who may be eliminating Corn from their diet. So good too that I decided to make them for our Life Group pot luck tonight!



Ingredients:

1 package (gluten free rice lasagna noodles) I use DeBoles Rice Lasagna 8 OZ package.  You don't need to pre-cook it! 

2 tablespoons olive oil
1 Vidalia onion, chopped
2 cloves garlic, minced
4 roasted bone in chicken breast, shredded
Salt and freshly ground black pepper
4 Roma tomatoes, seeded and diced or use one 24 oz can organic diced tomatoes drained



3 tablespoons chopped cilantro leaves (I didn’t have cilantro in the our garden this time so used 1 / 4 teaspoon of ground cumin instead). I use cumin in all my Mexican dishes.
1/2 cup sour cream

FOR THE TOMATILLO SAUCE:

• 1 pound tomatillos, quartered (about 5)
• 1 small red onion, quartered
• 1 jalapeno, halved (I used another chili pepper from our garden seeded)

• 2 garlic cloves
  2 tablespoons olive oil
• Sea salt and freshly ground black pepper

FOR THE CHEESE SAUCE:

• 3 tablespoons butter
• 3 tablespoons Gluten Free all purpose flour or use a tablespoon of Arrowroot
• 2 cups heavy cream, room temperature

• 1 cup grated Fontina and 1 cup white cheddar cheese (Fontina is more expensive so I'm using 1 cup Fontina and 1 cup white cheddar for my second batch. You could use all white cheddar for this too to save $$). 
• 1/4 teaspoon grated nutmeg
• Sea Salt
•  

• Directions
•  
• Preheat oven to 400 degrees F.
•  
• In a large skillet, heat oil over medium heat. Saute onion until translucent, about 3 minutes. Add garlic and saute 1 minute more. Remove pan from heat and mix in chicken, tomatoes, cilantro and/or cumin and sour cream. Set aside.
•  
• Place tomatillos, onion, pepper and garlic in stone bar pan. Toss with oil and season with salt and pepper  Roast until Tomatillos turn golden around the edges and are soft, about 45 minutes. Remove from oven and blend ingredients together until smooth. Use a little water or chicken broth to thin sauce, if necessary. Season with salt and pepper, to taste.
•  
• To make the cheese sauce: In a medium saucepan, melt butter over medium-high heat. Add flour and cook 2 min.  Whisk in heavy cream and bring to a simmer.  Add cheese and nutmeg and stir until melted. Season sauce with salt, to taste.
•  
• To assemble:
•  
• Reduce oven temperature to 350 degrees F. Add a little cheese on bottom of 9 x 13 baking dish.   Layer the UNCOOKED rice lasagna noodles in baking dish and top with some uncooked chicken mixture, then ladle some cheese over the chicken and continue to layer lasagna noodles until you get to the top. Pour rest of the cheese sauce over the top. Bake 30 minutes until cheese is 
• bubbling. Drizzle tomatillo sauce on before serving.

Here's the first batch I made this weekend for our son to take back to college.  We snuck a sliver out first to taste!  SO YUMMY!!!   My husband said they taste just like chicken enchiladas!  Great if you're eliminating corn from your diet too!  And so much easier than dealing with tortillas!   You just layer the uncooked pasta!

Enjoy!
Sue

Gluten Free Lady Coach

Autumn Chicken Pot Pie

"I've made these little chicken pot pies a few times now! Modified gluten free of course! They are incredibly yummy and healthy too! We eat them warmed up for days after! Perfect for a chilly Autumn day"!

Autumn Chicken Pot Pie Modified Gluten Free

Recipe courtesy Anne Burrell http://www.FoodNetwork.com

Prep Time:
45 min
Inactive Prep Time:

--
Cook Time:
1 hr 30 min
Level:
Easy
Serves:
4 servings


Ingredients

For the crust:

• 1 stick grass fed butter, cut into pea-size pieces
• 1 (8-ounce) container cream cheese, cut into pieces
• 1 1/2 cups Bob Red Mills Gluten Free all purpose flour, plus extra for kneading. (I've also used Astoria Mills Pastry Flour as well as Carol's All Purpose GF flour and the crust came out very nice and flaky)

• Pinch kosher salt
• 1 egg yolk
• 1 to 2 tablespoons cold water

For the filling:

• Extra-virgin olive oil
• 1 large onion, cut into 1/2-inch dice
• 2 ribs celery, cut into 1/2-inch dice
• 1 large or 2 small carrots, peeled and cut into 1/2-inch dice
• Kosher salt
• 2 cloves garlic, smashed and finely chopped
• 3 pounds skinless chicken legs and thighs
• 4 cups rich chicken stock, (homemade or I use Gluten Free Pacific stocks from HEB or Whole Foods)
• 2 cups butternut squash, peeled and cut into 1/2-inch dice
• 1 1/2 cups 1/2-inch pieces haricots verts or fresh green beans (I buy the ones in the bag and microwave a few minutes and then cut them up.  And recently instead of the beans, I used organic fresh spinach)
• 6 sage leaves, finely chopped (I've also used fresh Rosemary and Thyme from my garden, I cut off some stems and tie them and place in the pot with the veggies and chicken and scoop it out after they are done).
• 4 TBS Grass Fed Butter
• 4 TBS Gluten Free all purpose flour 
•  
•  1 pasture egg beaten with 2 tablespoons of water, for egg wash

Directions

To make the crust: In the bowl of a food processor, combine the butter, cream cheese, flour and salt. Pulse to combine. Pulse, pulse, pulse until the ingredients start to come together and resembles Parmesan. Add the egg yolk and 1 tablespoon of water. Pulse a couple of more times until the ingredients start to form a ball. If the mixture is exceedingly wet, add some more flour. Or conversely, if the mix is dry, dry, dry, add in a few more drops of water.

When the mixture has come together into a ball, turn it out onto a floured work surface and knead it a couple of times to help it come together. Dust it with flour, form it into a disk and wrap it in plastic wrap. Refrigerate until ready to use. This can be done a day ahead.

Cook's Note: When ready to use the dough, remove it from the refrigerator about 20 minutes before rolling, to allow it to warm up and soften.

To make the filling:

Coat the bottom of a stock pot lightly with olive oil put over medium heat. Add the onions, celery and the carrots and sprinkle with salt, to taste. Saute the vegetables for 7 to 8 minutes. Add the garlic and sweat for another 2 to 3 minutes. Season with salt, then add the chicken and the chicken stock. If the stock doesn't cover the chicken, add water until it does. Bring the stock to a boil, over high heat, then reduce the heat and simmer for 30 minutes.

While the chicken is simmering, add the butternut squash to a large bowl, drizzle with some olive oil and add salt, to taste. Toss to coat the squash with the oil and transfer to a baking sheet. Roast until the squash is cooked but still has some texture, about 15 to 20 minutes. Remove from the oven and reserve.

Remove the chicken and vegetables from the stock and put into a large bowl. Reserve the stock. When the cool enough to handle, remove the bones from the chicken and stir into the vegetables. Add the roasted squash to the chicken and vegetables. Stir to combine and season with salt, if needed. Stir in the haricots verts and the chopped sage.

Melt the butter in a large saucepan over low heat. Add the flour and stir to combine with melted butter. Cook stirring frequently until the mixture is the consistency of wet sand and is starting to turn a little beige, about 6 to 7 minutes. Gradually whisk in the reserved chicken stock. Taste and adjust seasoning, if needed. When the stock is combined into the roux, bring to a boil, then reduce the heat and simmer until it has a gravy-like consistency, about 20 to 25 minutes. If the gravy reduces too much and becomes too thick, whisk in a little more chicken stock or water.
Preheat the oven to 375 degrees F.

Add the chicken mixture into a 2-quart casserole dish or 4 individual (2 cup) crocks. Ladle the "gravy" over the chicken mixture until the dish(s) are 3/4 filled.

Dust a clean work surface with flour and roll the dough into the shape of the casserole dish or large enough to cut circles to cover the individual casserole dishes. Whichever dishes are being used the dough needs to have generous overhang of dough on the edges of the dish. Brush the outside edges of the dish with a little of the egg wash to help "glue" the dough to sides of the dish. Fold the edges of the dough under and press it onto the edges of the dish. Brush the top of the dough with the remaining egg wash. Cut a couple of vents in the top of the dough to allow the steam to escape.

Bake in the preheated oven until the dough is golden brown and the inside is hot and bubbly, about 30 to 35 minutes. Remove from the oven and serve hot.

So comfy, delicious and healthy!  Just made these October 14, 2014 with fresh organic Butter Nut Squash and Spinach from a local Spicewood farm!  Soooo good!!!  Flaky crust too!  No one would even know they are gluten/wheat free!  Shhhh, won't they don't know will not hurt them!!


XO... Sue
Gluten Free Lady

Paleo Chocolate Glazed Doughnut!

Ok doughnut fans! Here's a healthy recipe I just found! Now where can I find a doughnut pan?  And who says healthy has to taste bad? These look absolutely yummy!!!  I think I'm on a sweet roll today! 

Recipe from Erin Walker.  I found her Coffee Cake recipe in Paleo Magazine Readers Favorites Cookbook!  She's got some yummy and healthy delights on her blog.  Check her stuff out at - http://www.littleekitchen.blogspot.com/

Last Friday was National Doughnut Day!  I kept seeing different paleo doughnut recipes that were posted on Facebook and I got inspired to try my own recipe.  I brought the doughnuts to my school's end of the year party and everyone loved them!!  I am a sucker for cinnamon sugar, but the chocolate glaze was a HUGE hit!!


Ingredients:

1 cup almond flour
1/2 cup + 2 tbsp cup coconut flour
2 eggs
1 heaping tsp vanilla
1/4 cup honey
1/2 cup water
1/2 cup plus 2 tbsp almond milk/coconut milk (original flavor)
1/4 tsp baking soda
1/4 tsp salt
olive oil spray
Doughnut pan

Preheat oven to 350

Mix all wet ingredients in a small bowl (eggs, vanilla, honey, water, milk)

Mix the dry ingredients in a bowl (almond flour, coconut flour, salt, baking soda)

Combine wet ingredients and dry ingredients

Stir until lump free

Grease a doughnut pan with olive oil spray

Spoon the batter into a large plastic bag and cut the tip (to make a pastry bag)

Squeeze the batter from the bag in a neat circle, into the doughnut pan

Bake for 18 minutes or until the top and edges are brown.
                                  
Chocolate Glaze:

1/2 bag enjoy life chocolate chips (melted)
2 tbsp coconut oil (melted)
Mix ingredients together in a small bowl and dip the top of the cooled doughnuts into the glaze.

Cinnamon Sugar:

1/4 cup coconut palm sugar
1 tbsp cinnamon
1/2 cup coconut oil (melted)
Mix the coconut palm sugar and cinnamon on a small plate
Pour the melted coconut oil onto a small plate

Dip the top of the cooled doughnuts into the oil and then into the cinnamon sugar mixture.

ENJOY!!!
 
Gluten Free Lady

Paleo Pumpkin Bundt Cake with Coconut Cream Glaze

Enjoy the aroma of spices baking in your kitchen in the Fall? This pumpkin spice cake is so comfy and delicious; no one will ever know it’s actually healthy! Gluten/Wheat/Grain/all natural sweeteners! Just don’t tell them until they rave about it and ask for another piece!

From Paleo Magazine Readers’ Favorites Cookbook

"This cake is so good, all of my taste tasters raved about it!  It’ll knock the socks off anyone who tries it!"

Estimated prep: 15 min
Estimated cook: 40 to 50 min
Servings: 8 to 10

For the Cake:

4 cups almond meal flour

1 / 2 tsp sea salt

1 tsp baking soda

1 Tbsp Cinnamon

3 / 4 tsp allspice or pumpkin pie spice

1 / 2 tsp ginger (I used only the pumpkin pie spice I had on hand which has all the spices in it!)

3 eggs

3 / 4 cup unsweetened, full-fat coconut milk (I only had enough for ½ cup so used the almond milk I had on hand, worked fine!)

1 (15 oz) can pureed pumpkin

1 cup Maple Syrup (I only had enough of this for 1 / 2 cup so made up the difference with some honey and the cake was great!)

1 tsp vanilla




For the Glaze:

1 / 2 cup coconut cram concentrate, melted
1 Tbsp coconut milk
3 Tbsp pure Maple Syrup
1 / 2 tsp pure vanilla extract
Water



Gluten Free Lady:  "Just don’t tell um it’s so healthy, until after they take a bite and go mmmmmm and then  want more!  Our dog Titan loves this cake!  He’s got a sweet tooth and this is something actually good for him!  Btw, he’s been gluten/wheat/corn free since he was a pup!"

Directions:

Preheat oven to 340 degrees and grease a Bundt pan with coconut oil (very important) Note:  My Bundt pan is missing in action somewhere packed in our garage so I used a 9 x 13 pan and it was delicious, just not as pretty!   For the holidays I’m finding my Bundt or buying a new one!   Now where's my Bundt!

In a large bowl, combine the dry ingredients.

In the large batter bowl, whisk together eggs, coconut milk, pumpkin, maple syrup and vanilla.

Combine dry and wet ingredients. Pour into greased pan and bake in oven for 40 to 50 minutes.  My 9 x 13 pan took 40 mintues.   Bundts may take the full 50 minutes.




Let cool for 30 minutes on a wire rack before turning upside down onto a serving platter.
While it cools for another 15 to 20 minutes, prepare the glaze. After cake has cooled, drizzle glaze over it and store in fridge for best results. (since it contains eggs).

Not as pretty as a Bundt but sure taste just as yummy!





Glaze:

Combine coconut cream, coconut milk, syrup, and vanilla in small batter bowl. It will thicken, so add water slowly until it reaches a “glaze” consistency.  Drizzle on and enjoy the goodness!


Gluten Free Lady

Cinnamon Crumble Coffee Cake

Looking for a healthy alternative for coffee cake without sacrificing any taste? This recipe is dairy free, gluten free and uses all natural sweeteners. Try this one for your next ladies group or brunch! Anything sweet with Cinnamon is like YUM!!

From Paleo Magazine Readers’ Favorites Cookbook

This recipe is dairy free, gluten free and uses all natural sweeteners.  This and the other recipes I post on my blog are ones that keep my inflammation in check and don’t hurt my stomach.  Even if you don’t have any dietary restrictions, this recipe is just plain ol’ good!  http://www.LittleEKitchen.blogspot.com


Estimated Prep: 20 min

Estimated Cook: 45 min

Servings: 6 to 8

Ingredients:

1 Cup Almond Meal Flour (Bob Red Mills)
1 / 4 cup plus 1 Tbsp coconut flour (Bob Red Mills)
2 eggs
1 heaping tsp vanilla
1 / 4 cup honey
1 /2 cup water
1 / 2 cup plus 2 Tbsp coconut milk
1 / 4 tsp baking soda
1 / 4 tsp sea salt

Crumble Toppings:

3 Tbsp ghee or grass fed butter
1 / 3 cup coconut palm sugar
4 1 / 2 Tbsp almond flour
1 / 4 tsp sea salt
2 tsp cinnamon
1 Tbsp honey

Directions:


Preheat Oven to 350 degrees F

Mix all the wet ingredients (eggs, vanilla, honey, water, milk) in a small batter bowl.

Mix the dry ingredients (almond flour, coconut flour, salt, baking soda) in large batter bowl.

Combine the wet ingredients and dry ingredients. Stir until free of lumps.

Grease a loaf pan.

Add half of the batter to the loaf pan.

Melt Ghee/butter.  Add the palm sugar, almond flour, salt, cinnamon, and honey to the butter/or ghee. Stir the crumble mixture.  It should be crumbly. If not add more almond flour, one tablespoon at a time.

Evenly sprinkle 3 / 4 of the crumble mixture over the batter in the loaf pan.

Pour the rest of the batter over the crumble mixture until it’s fully covered.

Sprinkle the rest of the crumble mixture over the top of the coffee cake.

Bake for 45 minutes or until the edges are born and a toothpick comes out clean.

Enjoy!


Gluten Free Lady

Paleo Game Day Chicken Wings

Just made these for our Life Group tonight at Tres and Kates!

Ready for some game day wings!! Paleo style bady! Yummo! Napkins are optional! Unless you need a bib!!! LOL!




*Recipe from Paleo Readers’ Favorites Cookbook Favorite Paleo, Primal & Grain-Free Recipes

Estimated Prep time – 15 minutes

Estimated Cooking time – 45 minutes

Servings – 4

24 Whole Chicken wings, washed and patted dry. (I soak my wings in a sea salt brine for a few hours)

2 Tbsp coconut oil

Seasoning:

1 Tbsp paprika
2 tsp granulated onion
1 / 2 tsp granulated garlic
1 / 4 tsp smoked paprika (I didn’t have this) I used a tsp of garlic pepper instead which we always have and use often!
1 tsp sea salt
Freshly ground pepper to taste

Wing Sauce:

1 (15oz) can organic tomato sauce
1 (6 oz) can organic tomato paste
3 Tbsp raw honey or maple syrup
3 Tbsp organic apple cider vinegar or coconut vinegar
2 tsp sea salt
1 tsp paprika
1 / 2 smoked paprika (I used garlic pepper)
2 tsp granulated garlic
1 Tsp coconut aminos, gluten-free tamari soy sauce, or Bragg’s liquid aminos.  (I use Coconut Secret Raw Coconut Vinegar from Whole Foods)

Directions:

Mix wing seasoning ingredients in a small bowl and set aside.

Coat wings with coconut oil. Sprinkle the seasoning over wings and rub in evenly with your hands. Don’t forget to wash your hands!

Cover a large baking sheet with foil and grease the foil (I use my large Pampered Chef Stone Bar Pan for this duty! No foil or extra oil necessary, they clean us quick and easily with a scraper!)  Place seasoned wings evenly on pan, trying to not let them touch so they bake evenly and get crispy.

Cook wings in a 375 degree oven for about 45 minutes, or until wings are browned, crispy, and cooked through.  I hit them under the broiler too for about 3 minutes to get some extra crisp! 

Meanwhile, combine all sauce ingredients in a large saucepan and heat through on low-medium heat.

Placed cooked wings in a large bowl, add sauce at your discretion, and toss lightly to coat wings. 

Serve and devour! And remember the napkins!

Refrigerate extra sauce to use with chicken fingers, steak bites, or mini meatloaf.  You can even use it as a dipping sauce for Italian meatballs!


Enjoy the Journey in happiness and great health!
Gluten Free Lady

Paleo Breakfast Cookies

Made these for our Sunday AM 'God Is Closer Than You Think' group to try out at PRF.. they're real yummy too so best not to miss class!  LOL!

Here's a breakfast that's Kid Friendly and they are Gluten/Wheat/Grain Free! Yummy healthy treats great on the go packed with real food nutrition! I just pulled some out of the oven and oh my they are so deliciously yummy and moist too! I added my own touch with the Tiger Nut flour..

1 cup raw almond butter or organic sunflower seed butter. (I didn’t have enough to make a whole cup so used about 1 /4 cup of some Chocolate Hazelnut butter I had on hand.) Now if your child is allergic to nuts you may have to substitute Coconut Butter in place of the nut butter and do not add in nuts, just add more fruit! 

1 pasture egg

1 / 4 cup raw honey or maple syrup (I used pure organic Maple Syrup)




3 Cups total mix-ins of choice (what you may have on hand such as - unsweetened shredded coconut, raw cacao nibs, sunflower or pumpkin seeds, raisins, dried cranberries, or hulled hemp hearts).

I just used a tablespoon measurement to get it to 3 cups and used more of some things I love like coconut.  I had all this stuff on hand already too to make nutritional bars)... 

4 to 5 Tbs Pumpkin Seeds
4 to 5 Tbs Sunflower Seeds
10 Tbs Coconut
5 Tbs dried Blueberries
5 Tbs dried cranberries
4 Tbs chopped Walnuts



4 TBS of the Tiger Nut flour which I ground up in my Nutra Bullet (this is optional only if you have some.   Details are here if you’d like to check out and try some Tiger Nuts which are nut free, gluten/wheat/grain free, no sugar added, high in nutritional value  - http://bit.ly/YqnBgA





1 / 2 tsp vanilla
1 / 2 tsp cinnamon
1 / 2 Baking soda
1 / 4 sea salt

Preheat oven to 350

Combine all ingredients in a stand mixer until thoroughly blended.





Drop by tablespoon onto a greased or Silpat-lined baking sheet. (I use my Pampered Chef small muffin pan so they came out like a little muffin). Press down lightly with hand.

Bake for 12 to 15 minutes. (my electric oven was 15 min)

Allow to cool on wire rack. Enjoy!

Recipe from Readers Favorites Cookbook Paleo Magazine – Favorite Paleo, Primal & Grain-Free Recipes with some moderation by me!

Click Here to find out the Nutritional Value of ===> Tiger Nuts Nutrition Facts

Nutritional Value of Pumpkin Seeds - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82

Nutritional Value of Sunflower Seeds Raw - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

Enjoy the Journey in happiness and great health!

Gluten Free Lady Coach

Zucchini Pasta with Avocado Cream Sauce

This dish is so unbelievably good and it's Paleo!!! I'm on a role and Clif is in Hog heaven after eating out for six days! He's so glad to be back in my kitchen and so is my stomach!!! He said this is better than any restaurant we went to on our vacay this last week in Baltimore! So healthy too because it's absolutely grain free! And the shrimp really makes it even better!!! Double YUM! We had some salmon cakes (fresh grilled salmon, not in a can!!) on the side! Recipe to follow!! Triple YUM! 

4 Small Zucchini

2 Tbsp coconut oil or Walnut Oil

1 Avocado

Juice of half lemon

Salt and Pepper

Handful fresh basil

2 Tsp olive oil

3 Tbsp coconut milk

Black Olives for topping

Cut Zucchini into noodles with a Julinne slicer

Chop olives and set aside

In food processor or blender, add avocado, lemon juice, olive oil, and coconut milk and blend until creamy.

Add basil and more olive oil if needed

Heat pan with coconut oil and toss in Zucchini. Cook for a few minutes over medium heat.

When the noodles are done, throw sauce into pan while it’s still a little hot and mix.

Serve topped with chopped olives and some pepper.  Add some sautéed shrimp in grass fed butter!  (Optional of course!)

Enjoy!
Gluten Free Lady Coach

Yummy & Easy Paleo Brownies

Hey Gang I'm going Paleo (grain free) so stay tuned for some good foodies coming your way for Pot Luck!  Picked up a new Paleo cook book at Whole Foods and oh my some good healthy stuff!  Lot's of fresh clean meat, chicken, fish, veggies, and YES.... desserts with no refined sugar!!! 

Time to get your chocolate on! These are absolutely the best brownies we’ve ever had and so healthy tasting yet so moist and YUMMY!! No one would no they are healthy with no added sugar!! Really! My husband couldn’t believe they are actually healthy!




1 cup Almond Flour

1 / 4 tsp Sea Salt

1 /4 tsp baking soda

4 oz baking chocolate

7 Medijool dates (1/2 cu – 2/3 cup)

3 Large pasture eggs

1 / 2 cup coconut oil (I didn’t have enough so used about 1 /4 cup Walnut Oil to make 1 / 2 cup)

1 / 2 tsp vanilla stevia (I didn't have Vanilla Stevia so used ½ teaspoon of real vanilla and put some fresh ground stevia in from my garden) or use powdered stevia instead in your vanilla). I'm always improvising!  

In a food processor, pulse together almond flour, baking soda, and salt.

Pulse in squares of dark chocolate until texture is like coarse sand. (I cut the chocolate in half)

Pulse in dates until the texture of coarse sand. (I chopped my dates)

Pulse in eggs

Pulse in coconut oil and stevia until mixture is smooth.

I put in about ¼ cup of chopped walnuts and pulsed.

Transfer mixture to a greased 8” x 8” baking pan.

Mixture will be thick , so smooth with a spatula.

Bake at 350 for 18 to 22 minutes (I baked in electric oven for 22 minutes and they were perfect). Cool for 2 hours. (I cooled and then put in frig for about an hour).

Enjoy with some Coconut Vanilla Ice Cream!
Sue

Gluten Free Lady Coach

ARUGULA WITH GRILLED PEACHES AND A SHERRY VINAIGRETTE

Prep time: 15 min • Cook time: 5 min • Yield: 4 servings

Equipment

BBQ grill or a grill pan

Ingredients

6 to 8 cups loosely packed arugula
¼ cup fresh basil, cut into thin ribbons*
4 ounces thinly sliced prosciutto (if you are not eating meat leave this out and add some slivered almonds)
4 small to medium peaches, cut in sixths
4 scallions (optional)
1 tablespoon coconut oil, melted, or coconut oil spray

Salad Dressing/Sherry Vinaigrette

⅓ cup extra virgin olive oil
¼ cup sherry vinegar
2 tablespoons water
2 teaspoons maple syrup
1 clove garlic, crushed
¼ teaspoon salt

To finish

Freshly ground black pepper

Directions

Prepare charcoal until the coals are white and ashy or preheat propane/gas grill to medium. (Wait to heat grille pan until just before cooking if you are not grilling outside.)

Combine all salad dressing ingredients in a small bowl and whisk to blend, or put all ingredients in a jar with a tight-fitting lid and shake vigorously. Taste to adjust spice. Set aside.

Brush or spray peaches with coconut oil. Peaches will cook very quickly in 1 to 2 minutes per side depending on their size; the goal is to give them grill marks and let their natural sugars caramelize.

To serve, plate the arugula, top with prosciutto, peaches and scallion. Sprinkle basil over the top and dress. You can also toss the arugula and basil in dressing, plate and top with remaining ingredients. Finish with freshly ground black pepper. Serve immediately.

Recipe from Dr. Kelly Ann's Paleo Recipes - http://drkellyann.com/

Sue Seward
Gluten Free Lady Coach &
Fitness Professional

PRF Fitness Center

Miracles do happen! Thanks to all the great helpers yesterday with moving the fitness equipment from Lakeway to Pedernales River Fellowship! God has really been moving this ministry project along and He has been supplying all our needs! He's given me every direction too including how to set everything up. I'm even having dreams about it!

I took photos of the equipment in Lakeway last week and then yesterday printed each one out and laid them out on my table in the correct order! Then numbered each sheet in order. Took the photos up to the building today and Clif and Floyd moved everything into place! Of course I was good at giving directions! LOL!



We still have more to do!  And I'm getting the Personal Trainer Certification.   Keep praying!

Faithful Workouts is introducing their FREE f3 Plan which I will be leading at PRF

Hey PRF Family!

Find out exactly why Michelle Spadafora Founder of Faithful Workouts is really offering this program for Free, no catch!  Really!  We've gotten the green light to start the program at PRF so  I'm speaking with Michelle on Monday to go over the details. 

Check it all out and if this is something that interest you sign up for Free here (there's no book to buy and you can opt out at any time)  - http://www.faithfulworkouts.com/

You are welcome to follow the program all online, do it yourself or with your spouse at home, or join us at PRF in our group fitness setting!  What ever is best for you!

See you soon!
Sue :)

Is Lowering Cholesterol to prevent disease really a myth?

 

Why have we been led to believe that having high cholesterol is BAD and lowering our cholesterol is good? High cholesterol is actually a protective factor in ALS?  What about this myth that fat is BAD for us?  What are good fats for our brain?  Some of the good fats he's listed are grass fed beef, clean poultry and pork without all the antibiotics and nitrates, fish, olive oil, avocado to name a few===>   Click Here to listen to Dr. David Perlmutter's interview on The Gluten Summit 


From David Perlmutter, MD – excerpt taken from ‘Brain Grain’ – page 78-79

“Nothing could be further from the truth than the myth that if we lower our cholesterol levels we might have a greater chance of living longer and healthier lives.  In a recent report appearing in the prestigious medical journal the Lancet, researchers from the Netherlands studied 724 elderly individuals whose average age was eighty-nine years and followed them for ten years.  *A.W. Weverling-Rijnsburger, et al., “Total Cholesterol and Risk of Mortality in the Oldest Old,” Lancet 350, no. 9085 (October 18, 1997): 1119-23.


What they found was truly extraordinary. During the study, 642 participants died. Each thirty-nine-point increase in total cholesterol corresponded to a 15 percent decrease in morality risk.  In the study, there was absolutely no difference in the resk of drying from coronary artery disease between the high-versus low-cholesterol groups, which is incredible when you consider the number of elderly folks who are taking powerful cholesterol-lowering drugs. Other common causes of death in the elderly were found to be dramatically associated with LOWER cholesterol.”


Perhaps one of the most extraordinary studies performed on the positive impact of cholesterol on the entire neurological system is a 2008 report published in the journal Neurology which describes high cholesterol as a protective factor in amyotrophic lateral sclerosis (ALS, also known as Lou Gehrig’s disease). *L. Dupuis, et al., “Dyslipidemia Is a Protective Factor in Amyotrophic Lateral Sclerosis,” Neurology 70, no. 13 (March 25, 2008): 1004-09.   There is no meaningful treatment for ALS, a devastating disease that I deal with in my medical practice on a daily basis.


ALS is a chronic degenerative disorder of the body’s motor neurons that leads to death within two to five years of onset.  The FDA has approved one medication, Rilutek, that may extend life by approximately three months, at best.  But it’s very expensive and toxic to the liver; most patients refuse to take it.  In this study from French investigators, however, it was shown that those individuals with considerably higher cholesterol ratios lived, on average, one year longer than patients with lower levels, when compared with normal controls.  As the authors stated: “Hyperlipidemia (HIGH levels of cholesterol) is a significant prognostic factor for SURVIVAL of patients with amyotrophic lateral sclerosis.   This finding highlights the importance of nutritional intervention strategies on disease progression and claims our attention when treating these patients with lipid lowering drugs.”


'Grain Brain' Excerpt from Page 80- the MYTH about FAT being bad for us -


"We can’t limit our talk about fat to just brain health.  Volumes have been written in the scientific literature about fat and heart health as well, but not in the context I know you’re thinking about.  In 2010, the American Journal of Clinical Nutrition published an astonishing study that revealed the truth behind urben legends about fat, especially the saturated kind, and heart disease. *P.W. Siri-Tarino, et al., “Meta-analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease,” American Journal of Clinical Nutrition 91, no. 3 (March 2010): 535-46
The study was a retrospective evaluation of twenty-one previous medical reports involving more than three hundred forty thousand subjects followed from periods of five to twenty-five years.  It concluded that “intake of saturated fat was NOT associated with an increased risk of coronary heart disease, stroke, or cardiovascular disease.”   Dr. David Perlmutter - 'Grain Brain'
----------------------------------------------------------------------------------------------------------------------------



What I’ve been learning from Dr. Perlmutter is that it’s really NOT high cholesterol or fat that’s causing all the disease and death it’s the CARBS which people are addicted to.   I know that’s harsh to say but it’s the truth.   So why all the rave about low fat diets?  And why are they pushing all the carbs, sugar, gluten/wheat that are bad for us?  Especially in our schools!  Calling ketchup a vegetable?  Really?  Bottom line? 

It’s all about MONEY!  It's been drilled into people with billions of dollars of marketing that fats are bad and carbs are good.    Don’t just take my word for it, look at the research, it’s there, perhaps people just aren’t looking for it.

Personally I’ve had what most medical doctors consider high cholesterol ever since I can remember. It runs in my family and my body produces it naturally.  Perhaps there’s a very good reason for that?   The doctors tried to put me on Lipitor back in 2003 and I refused to take it because I read all the negative side effects including bad for my liver.  I didn't need more chronic health issues.  Glad I made the decision to listen to my Functional Medicine doctor back in 2005 and have since been educating myself from Dr. Perlmutter and other Functional Medicine doctors I've connected with like Dr. Tom O'Bryan and Dr. Mark Hyman and the research they are all siting.  It's all there for anyone who really wants to see it. 

It's a good thing too since my brain was affected by the gluten/wheat sensitivities in 2008 and I was actually losing my memory and in the early stages of Dementia.   It could have been made much worse too if I had taken a cholesterol lowering drug.  It's up to each person who wants to educate themselves to read more about all of this in his book.

Please pass this on, it just might save someone's life!

Sue Seward
Gluten Free Coach

Ranch Dressing & Gluten Free Croutons

This ranch dressing is awesome and these croutons are so tasty and crunchy no one will even know they are gluten/wheat free! Clif said they taste like garlic bread! Wait until they tell you how good it all is and then tell them it's gluten/wheat free! Homemade is much better than bottled salad dressing with all the preservatives and it’s really quick and easy to make up and keep in an empty glass jar in the frig!




Items I keep in my pantry and frig at all times to make up quick sauces and dressings, breadings for chicken, fish, shrimp, etc.,:

Hellmann's Mayo
Garlic Pepper
Fresh Garlic
Gluten Free Worshire (I can never spell this whats-it's-here sauce!!)
Gluten Free Soy Sauce
Kosher Salt & Course ground pepper
Cumin
Cheyenne Pepper
Heinz Ketchup (gluten free)
Plain Greek Yogurt (my new fav instead of sour cream!!)
Parmesean cheese (I keep mine in the freezer)
Bob Red Mills All Purpose Gluten Free Flour
Ians Gluten Free Panko
Grapeseed Oil
Olive Oil
Gluten Free Pastas
Grass Fed Butter
Almond Milk
Dijon Mustard
Yellow Mustard


*I'm also starting to make up big pots of meat sauce to put in freezer bags and pull out for meals during the week like some of this big pot of sauce went into a Lasagna meal using Gluten Free pasta. I just put it in the freezer for later. Actually James is probably taking it back with him to the dorm!  College Care package!    :)













This is a really good traditional egg pasta brand too that we really like a lot!  I found it at Whole Foods.  It's very good with all kinds of sauces. 







Ingredients for Homemade Ranch Dressing:

1/3 cup sour cream or next time I'm trying some Plain Greek yogurt (my new fav instead of sour cream!  I had some last night on my baked potato and YUM! It had more of a sweet flavor.  Just a tad...   I'm sold!!!) 

1/2 cup Hellmann’s gluten free mayonnaise

1 cup buttermilk (when I don’t have buttermilk a little trick I use is some Almond Milk with a squeeze of lemon!)
3 tablespoons freshly chopped chives

2 tablespoons freshly chopped Italian parsley leaves

1/2 teaspoon dried dill

1 teaspoon salt, divided

1 teaspoon freshly cracked black pepper

1 tablespoon white vinegar



Gluten/wheat free Croutons:


1/2 teaspoon salt, plus more for sprinkling

1 teaspoon freshly cracked black pepper

1/4 teaspoon cayenne

1/2 teaspoon paprika

2 teaspoons dried parsley

1 teaspoon dried basil

2 teaspoons garlic paste, (2 cloves garlic smashed with the flat side of a knife and a sprinkle of salt, to make paste)

1/3 cup extra-virgin olive oil

4 cups cubed Udi’s gluten free bread, cut into 3/4-inch cubes. I keep mine frozen and a lot of times have the bread ends that make great croutons!  I thaw it out and then cut into cubes.

Preheat the oven to 325 degrees F.

In a large bowl, combine all the ingredients, except the bread, until well combined. Adjust the seasoning, if needed. Add in the bread and mix well with your hands, tossing to coat all sides of cubes. Pour out onto a baking sheet and spread evenly. Bake in the oven for 20 to 30 minutes, turning after 10 minutes. Remove from the oven and let cool. Store in an airtight container.


See you soon!
Sue... XO!

Update on PRF Fitness & Hot Weather Safety tips!

Update on PRF Fitness:   

I completed the Group Exercise Certification and will be completing the CPR/FA certification the first of Sept.   I gave my CPR spot this Saturday to Petra since she needed to have it done right away for the Children's Academy.  If anyone else is interested in taking the class please let me know.  Penny Poalson will do a class with at least four people at the Briarcliff Firehall.

Nancy Pickens and I met up at the church today to survey the space in the detached building which we are planning to use for our PRF Fitness Outreach coming in September!  Things are falling into place and looks like we'll be receiving several pieces (approx 10 of the hydraulic machines, some recovery boards and other items) donated from the Lakeway Curves which is closing August 30th.    There's plenty of space in the building.  We will be moving the equipment from Curves on Sunday August 31st after church so anyone who would like to lend a helping hand is always welcome! 

We'd love to have a treadmill, if anyone has one that's being used for a clothes hanger and you feel led to donate it.  :) We would also like a large wall mirror about the size of the one at Curves.  

I'm planning to lead a group exercise class Mon, Wed, Friday from 4:30 to 5:15 which will incorporate cardio, resistance training and balance.   If you have weights, fitness balls, exercise bands, bring those as some of the exercises will be using them.   In cooler weather we may even get out in the parking lot and do some walking or light jogging as we increase our intensity. This of course is optional.   We can also use the kitchen for teaching healthy cooking classes, Daniel plan meetings, etc.

I'm planning to make a flyer for Curves in Lakeway for anyone who lives out this way and looking for a new place for fitness.  I may drop some off at the new Middle School as well.  We are not charging a fee.  

Everyone however, will be required to sign a waiver (Informed Consent Form) and a PAR-Q (Physical Activity Readiness Questionnaire) and Letter to Physician if there are medical conditions prevention them from exercising.

I will place an announcement in the Briarcliff newsletter once we have everything firmed up.

Appreciate all your prayers and support and anything you'd like to help with or donate please contact me or Nancy!
 

Sue's Mobile - 512-557-7523
sueseward@gmail.com

Nancy's Mobile - 512-799-4434
nancylee1939@gmail.com

 

Hot Weather Safety Tips

Research shows that hot weather may increase the risk of heart attacks especially in people with risk factors for heart disease in addition to causing other heat related disorders such as heat cramps, heat exhaustion and heat stroke. This is even more probably when the relative humidity is high, causing people to sweat more. To help prevent problems due to heat, the American Heart Association stresses the importance of hydrating. Do this to maintain a salt-water balance by drinking plenty of fluids 9preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages. 

Other suggestions include:

*Work out and play sports during the cooler parts of the day, preferably early morning or early evening.

*If you must exercise at high temperatures or relative humidity, decrease your exercise intensity and duration.

*Take Advantage of a gym, the mall or anyplace else where you can get in regular physical activity.

*Allow your body to adapt partially to heat through repeated gradual daily exposures which generally occurs in four to 14 days.

*Wear minimal amounts of clothing or lightweight, light-colored clothing to facilitate cooling by evaporation.

*Exercise with a friend or family member.

*Know the signs of heart exhaustion which are: headaches, heavy sweating, cold and/or moist skin, chills, dizziness or fainting, weak or rapid pulse, muscle cramps, fast, shallow breathing, nausea, and vomiting.

*Know the symptoms of a heat stroke which are: warm and/or dry skin with no seating, strong and rapid pulse, confusion and/or unconsciousness, high fever, throbbing headaches, nausea, vomiting.

If you experience any of these symptoms, take steps to cool down and get medical attention immediately.

This article does not replace the advice of your medical professional. Please check with your doctor before beginning any exercise program.

Sue Seward
Certified Fitness Professional