What are Leeks?

Sometimes I feel like I'm speaking a foreign language. When my friends or family ask me what I had for lunch, it's not uncommon to describe a dish made with quinoa, lentils, tempeh or even leeks.

Then they get quiet -- and remember I'm not a fast-food burger kind of girl.

One mysterious green vegetable that's recently wrinkled noses and turned faces quizzical is the almighty leek. It looks like a fat green onion -- long and slender with a narrow white bulb topped with greenery.

Photo by Angela Tague / Angela's Images

I adore their mildly spicy onion-esque flavor and add them to soups, salads and even roasted them for St. Patrick's Day dinner. Leeks are in the same family of veggies as onions, garlic, chives and shallots.

Awhile back I had the pleasure of chatting with Camilla V. Saulsbury, PhD for an article I wrote on the Tom's of Maine website about leeks. She's a fitness trainer with a background in sociology, health and medicine and the author of Bob’s Red Mill Everyday Gluten-Free Cookbook.

Here's a few facts she mentioned about leeks:

• Leeks are a source of allicin which helps reduce cholesterol production, coronary artery disease, strokes, and has anti-bacterial, anti-viral and anti-fungal properties when eaten in moderate quantities.
• Leeks are an excellent source of vitamins A, B6, C, E and K.
• Leeks also contain manganese, folate, copper, iron and calcium.
• Leeks are a source of omega-3 fatty acids and dietary fiber.

So, do you ever add this green vegetable to your menu? How do you like to eat leeks? Tell me in the comments below.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Bored? Visit me on Facebook! I'd love to chat!

Flourless Desserts: 5 Naturally Gluten-Free Treats

Messy, homemade and delicious!

Today is my birthday, so I figured we'd celebrate by talking about dessert.

No matter what type of diet you follow, it's fine to splurge on a sweet treat (in moderation!) on occasion.

Gluten-free deserts are plentiful and simple to make. You don't have to learn how to bake with rice flour or drop some big bucks on xanthan gum to create a wonderful sweet treat.

Here are five ways to end a meal without using wheat, rye, barley or triticale.

5 Naturally Gluten-Free Desserts 

1. Chocolate-Covered Strawberries
This simple two ingredient dessert is a snap to make. First pick out fresh, plump strawberries. Fruits are naturally gluten-free, so you're 100 percent in the safe zone. Next, splurge on a decadent organic chocolate. Choose a bar made with cocoa butter, cocoa or cocoa liqueur. Since not all chocolates are made without wheat-based emulsifiers, make sure the label says the product is gluten-free. Then, melt the chocolate in a double-boiler and dip the berries.

2. Sweetened Rice Pudding
Rice is a naturally gluten-free grain. Rice pudding is usually made by thickening the dessert with cream, milk and the rice itself -- no flour. Depending on your tastes, splurge on a cinnamon-raisin rice pudding, chocolate rice pudding or a recipe that uses honey and apples to sweeten the pudding. Once you find a favorite rice pudding recipe, you can really add any combination of nuts, chopped fruits or sweeteners.

3. Flourless Gluten-Free Desserts
After going gluten-free -- and realizing how expensive pre-made gluten-free treats are in the store -- I've done some test baking. Non-wheat flours don't respond the same way as wheat. Gluten gives bread a chewy texture, makes muffins rise and gives body to a cookie. But, what about baking without flour? It is possible! Check your favorite cookbook or website for flourless chocolate cake (it uses a lot of eggs), flourless peanut butter cookies (they are heavy in sugar) or crustless cheesecake (the creamy filling is the best part anyway).

4. Meringue Cookies
Every Easter my grandmother would whip up a batch of meringue cookies, or as she called them "Kisses." These egg-white based cookies puff up like little clouds, melt in your mouth and can be flavored to suit your palette. She usually made vanilla and chocolate cookies. But, if you're into experimenting with flavoring extracts or fresh citrus zest, you could easily create a new cookie flavor such as almond, lemon, lime or coconut.

5. Ice Cream and Sorbet
When made from scratch, ice cream and sorbet are naturally gluten-free desserts. Cream, milk, sugar and fruit are the key ingredients. So, fire up that ice cream maker collecting dust in the cabinet, or purchase an all-natural ice cream. Choose a dessert that's free of any thickeners, preservatives or emulsifiers. These tend to be hidden sources of gluten.

What's your favorite birthday dessert? Tell me in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Note: This article was originally published on Yahoo! Voices on March 7, 2012.

Easy Colorful Three-Bean Winter Salad

Photo Credit: Angela Tague

The lack of a garden or local farmer's market makes the winter months tough. How in the world am I supposed to enjoy fresh, local produce with a blanket of snow on the ground?

It's time to get creative with what's available at the grocery store.

I was craving a non-leafy salad the other day and tossed this little gluten-free gem together. It was delicious enough to eat as a main course. Leftovers worked well as a side dish. If you love three-bean salad, give this simple vegetarian recipe a try!

Colorful Three-Bean Winter Salad

• 3 Roma tomatoes, chopped
• 1 avocado, cubed
• 1 cucumber, chopped
• 2 cups three-bean salad (homemade from a jar, or canned)
• 1 can garbanzo beans (or soak and cook your own!)

Toss all ingredients together in a bowl and let them soak in the tart dressing from the three bean salad. Enjoy!

What types of salad have you been making during this cool weather?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Pillsbury Gluten Free Pizza Dough: Easy, But Plain

Pillsbury Gluten-free pizza dough. Photo by Angela Tague

Going gluten-free isn't simple. That's why I get really excited when I see allergy-friendly products at the grocery store.

During my weekly visit to Fareway, I was happy to see three new products from Pillsbury nestled between the tubes of pop-up biscuits and chunks of fancy cheese in the cooler section.

The food giant recently released Gluten-free pizza dough, chocolate chip cookie dough and pastry dough. After a quick scan of the ingredient lists, I decided to give the pizza dough a try. There were no 16-letter chemicals or fillers to be found, so it fits into my approach to eating healthier. Yes, pre-packaged dough isn't a whole food, but it's a quick food, which everyone needs on occasion. With that said, every time I can make dough from scratch, I do it. But, convenience foods are practical on days when there's only a few minutes to prepare a meal.

Let's Bake!
So, back to the dough. I cut the 13oz. dough ball in half to make a smaller, individual-size pizza for myself for lunch. It as easy to work with and had a great consistency. Some gluten-free doughs are crumbly or overly sticky. This was simple to work with.

I flattened the dough into a small circle and placed it on a lightly-oiled cookie sheet. After pre-heating the oven to the recommended 400 Degrees Fahrenheit, I pre-baked the plain dough for 6 minutes. Pillsbury recommends 12-14 minutes, but I knew it would burn in that amount of time. After 6 minutes, it was still a little dark on the edges.

Then I loaded the dough with homemade sauce, chopped veggies and shredded mozzarella. Back into the oven it went for another 6 minutes. (Pillsbury recommended another 10-12 minutes.)

And The Results Are...
Although my pizza came out with slightly burnt edges, I didn't mind. I'm that girl that likes her s'mores marshmallows charred and her toast a little dark! The crust had a good chewy texture with crisp edges. But, the flavor was very plain. The dough needs some seasonings (like garlic or oregano) mixed in to give it an Italian taste.

Overall, the dough was very simple to use and held up well to baking. Will I try it again? Yes. Will it be my new go-to pizza dough? No. My homemade dough is lighter and more flavorful. But for a quick pizza, this works.

I do plan on trying the chocolate chip cookie dough and pastry dough in the coming weeks.

So, what's your go-to pizza dough? A homemade recipe or a mix?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

###

Gluten-Free Dunkin' Donuts Coming Soon?

Dunkin' Donuts. Photo: Wikimedia Commons

Ok, so doughnuts aren't healthy or a whole food.

But, if you're gluten-sensitive or have Celiac Disease you eat healthy most of the time, right? I do! So, it's ok to want to splurge on a sugary treat every once in awhile. (Hey, I'm human!)

Dunkin' Donuts is taking a proactive approach and reaching out to folks following a gluten-free diet. The company temporarily added two new items to store menus in Boston and Miami to see if customers are interested in having gluten-free treats, according to the Miami New Times.

Individually wrapped blueberry muffins and cinnamon sugar donuts are now available. You can read more about the menu change in my news commentary article on Gather News.

Do you live in Miami or Boston? Have you tried these treats? I'm curious! Many pre-packaged gluten-free items I've tried are dry or have a tough texture. Since a Dunkin' Donuts is opening in my neck of the woods soon, I'd love to have a gluten-free option to enjoy.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Did you miss these posts? Check out these gluten-free topics!

Gluten-Free Pumpkin Muffins that Actually Rise!

Gluten-Free Soy Sauce Alternative: Liquid Amino Acids

What Is Xanthan Gum?


###

Gluten-Free Thanksgiving Dinner Tips

Photo Source: SXC

This Thanksgiving marks my one year anniversary of going gluten-free. Last Turkey Day I filled my plate with whole wheat honey rolls, glutinous salad dressing, homemade cookies and of course pumpkin pie complete with a crisp flour crust.

If I was going to say goodbye to gluten; I had to do it in style.

This Thanksgiving I'd politely refuse that same plate of food knowing that misery would be mere minutes away since my sensitivity to gluten has increased over the last 12 months.

If you're new to going gluten-free, or are preparing Thanksgiving Dinner for a gluten-free guest, check out my 5 tips for making your holiday meal delicious and safe for people with Celiac Disease and gluten sensitivities.

5 Gluten-Free Thanksgiving Dinner Tips

1. Prepare gravies and cream sauces with potato flour. Since most creamed vegetables or thickened graves are poured over mashed potatoes anyway, the distinct potato flavor of the flour mixes well with the meal.

2. Try pie alternatives. Everyone wants a pumpkin dessert for Thanksgiving, but you don't have to have pie. Instead, make a pumpkin cheesecake with a crust made of crumbled gluten-free cookies. Use the same directions as you would for a graham cracker pie crust (minus the graham crackers--which are not gluten-free). Or, try my recipe for Gluten-free pumpkin muffins. They are so moist and fluffy, you won't believe they are gluten-free.

3. Serve lots of simple, whole foods side dishes. Skip the dressings, sauces and blends of spices. These contain hidden thickeners that may contain wheat, barley or rye. Instead of green bean casserole, opt for a healthy bowl of steamed green beans topped with toasted almond slivers. Or, try grilled corn on the cob served with a pat of butter and fresh ground black pepper.

4. Make a rice dressing. Whether you call it stuffing or dressing, it's usually made with bread cubes. Why not try a new recipe this year and opt for a rice dressing seasoned with dried cranberries, nuts and cinnamon.

5. Ask questions. Your gluten-free dinner guest is truly the expert. Instead of guessing, make a quick phone call while planning the dinner menu. For every glutinous food, there's a replacement or close equivalent.  Let your dinner guest offer meal suggestions and tips.

Do you have some tips and tricks for preparing a gluten-free holiday dinner? Have a question I can help with? Please share in the comments below.


Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

###

Gluten-Free Pumpkin Muffins that Actually Rise!

It doesn't matter if you're avoiding gluten or not. These pumpkin muffins are definitely worth making the kitchen a mess.

I cobbled together a few recipes and my own personal gluten-free baking instincts to create this spicy, moist, fluffy, gluten-free muffin. My wheat-eating hubby gobbled these down without hesitation. The texture is so amazing you won't believe they are gluten-free.

Ok, preheat the oven to 325 degrees Fahrenheit and give this recipe a whirl!
 
Gluten-Free Pumpkin Muffins

In a bowl cream together:

• 3/4 cup canned pumpkin or fresh pumpkin puree
• 1 banana, mashed
• 3 large eggs
• 1/2 cup raw honey

In another bowl, stir together these dry ingredients:

• 1 cup unsalted almonds, pulverized in a food processor
• 1/2 cup brown rice flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp ground cinnamon
• 1 tsp nutmeg
• 1 1/2 tsp pumpkin pie spice
• 1/8 tsp sea salt

Now, slowly mix the wet ingredients into the dry ingredients. I filled large, greased muffin tins 2/3 full with the batter to make 6 large muffins. Bake for 28 minutes at 325 degrees Fahrenheit. We have a convection oven, so the muffins may take longer to bake in a traditional oven. Use a toothpick to test for doneness. After letting the muffins cool, top them with a simple cream cheese frosting.

Look at that texture! Photos by Angela Tague

My only regret was not doubling this recipe!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

###

What Is Xanthan Gum?

Wow, transitioning into a gluten-free diet has been a roller coaster ride. Not only do I have to read every food label, I've also had to overhaul my love of baking. While browsing through my new gluten-free cookbooks--looking for a recipe that uses "normal" ingredients--I keep stumbling across the need for xanthan gum.

I want pancakes! Photo courtesy Wikimedia Commons.

Since I'm not a fan of preservatives and artificial flavorings, I had to make sure xanthan gum would fit into my new healthier lifestyle. Well, it does!

Xanthan gum is a plant-based thickening and stabilizing agent, according to WebMD. After trying to make my favorite old recipes with gluten-free flour, I can now appreciate the usefulness of xanthan gum. It gives baked goods more texture and rise.

For example, homemade pancakes made simply by substituting rice flour for wheat flour turned out like flat, rubbery crepes. Gluten-free pancake mix that included xanthan gum created fluffy, delicious pancakes!

I'm armed and ready.

I have my first packet of xanthan gum waiting for me in the kitchen pantry. I can do this. I can cook from scratch using this stuff. But, I need your help! Have you baked with xanthan gum? Can you recommend any recipes, hints or tips? Thank you!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

###

Gluten-Free Food List

Fruits and vegetables are gluten-free. Photo from Wikimedia Commons.

Wheat is a wonderfully nutritious whole grain. But, if you have Celiac disease or a sensitivity to gluten, eating certain grains -- including wheat -- can make you extremely sick. Gluten is a protein found in wheat, barley, rye and triticale. Some oats are also tainted with gluten, because oats are often processed in the same facilities at other glutinous grains.

When I learned I had a sensitivity to gluten, I immediately thought of all the things I couldn't eat. Pancakes, bread, salad dressing, ice cream... the list never ended. But, switching to a whole foods diet and eating very little processed foods made it so much easier to be aware of gluten-tainted foods.

If your doctor has recommended a gluten-free diet, here is a list of naturally gluten-free foods to add to your shopping list. And by the way, you can have Celiac disease and eat your cake too. Just make it with rice flour! :)

Gluten-Free Food List:

• fresh fruits
• fresh vegetables
• nuts
• meat (not covered in breading or sauces)
• lentils
• beans (navy, kidney, pinto, black...all of them!)
• minimally processed milk and cheese
• eggs
• corn and hominy
• peanuts
• potatoes
• seeds
• rice (jasmine, brown, white...all of them!)
• olive oil
• apple cider vinegar
• agave syrup

See, there really are many, many foods you can still enjoy. This list is not exhaustive, and just what I could think of off the top of my head. Speak with your doctor about any specific food concerns you have while eating gluten-free.

Here are some gluten-free ideas for Easter brunch, or a special weekend dessert!
5 Naturally Gluten-Free Desserts
Gluten-Free Easter Brunch Ideas

Do you have a favorite gluten-free snack? I'm always looking for new healthy afternoon snacks to munch on while I write. Please share your snack ideas in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

###

Gluten-Free Brown Rice Tortilla Recipes

Recently I discovered that Fareway on the northside of Sioux City stocks Food for Life Brown Rice Tortillas. I've been experimenting with the whole grain brown rice tortillas, and here are my three favorite ways to eat these tasty gluten-free tortillas.

Brown Rice. (Photo by Fir0002, Wikimedia Commons)

Cheesy Quesadilla
I like keeping the tortillas flat since they tear easily. Since I was craving Mexican food, making a quesadilla was a no-brainer. I lightly oiled a hot skillet, placed one brown rice tortilla in the pan and topped it with shredded cheddar cheese. If you like spicy quesadillas, try adding pepper jack cheese.

Then, I added another tortilla and let the quesadilla cook on each side for a minute or two. Unlike wheat flour-based tortillas, rice tortillas get an extra crispy crust which made this treat very easy to hold and dip. Try serving with a side of salsa, sour cream or guacamole for a delicious Mexican appetizer.

Panini-Style Sandwich
Recently, I stuffed cheese and vegetables between two rice tortillas to create a panini-style sandwich. This is a great way to get rid of leftovers or add extra hidden vegetables to a meal. Since I'm a vegetarian, I kept the sandwich simple by layering mozzarella cheese, spinach and fresh sliced tomatoes on my panini. After five minutes in the oven, the sandwich melted and toasted. Other toppings to try include sliced deli turkey or a mixture of ham and cheese.

Gluten-Free Tortilla Pizza
This is my personal favorite recipe using rice tortillas. Making gluten-free pizza from a boxed mix is simple, but costly. Using brown rice tortillas is much easier and adds a serving of whole grains to my diet.

To make a substantial crust, I use two tortillas separated by a sprinkling of shredded mozzarella cheese. Then, top the pizza with tomato sauce, more cheese and favorite pizza toppings. After five minutes in a 400 degree oven, the cheese was melted and the tortilla crust was crispy and golden. This tortilla creation reminds me of crispy, thin crust pizza.

Are you looking to add more whole grains to your diet? Brown rice tortillas are a great way to start! Let me know how you enjoy preparing tortillas!


Until Next Time,
Choose Healthy!

Angela Tague


PS: Want to read more about going gluten-free?

Gluten-Free Diet Traps: Avoiding High-Calorie Foods
Gluten-Free Pasta: Mung Bean Noodles Prepared Three Ways
Starting a Gluten-Free Diet
5 Naturally Gluten-Free Desserts

###

Gluten-Free Soy Sauce Alternative: Liquid Amino Acids

Whether you have celiac disease or a gluten sensitivity, you may be surprised to find out soy sauce is no longer on your menu. Thickeners made from wheat and barley often taint the Chinese condiment. Since I'm a lover of whole grain brown rice and fresh sauteed veggies, I was thrilled to learn about liquid aminos. The savory sauce with a salty kick is gluten-free and a close cousin in flavor to soy sauce.

Add liquid aminos to a fresh, whole foods stir fry.

 

                 Photo courtesy Wikimedia Commons.

Made from soybeans, liquid aminos also pack a powerful healthy punch. The brand that I have been using, Bragg Liquid Aminos, contains 16 essential amino acids needed for organ and tissue growth.


The list includes Alanine, Arginine, Aspartic Acid, Glutamic Acid, Glycine, Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tyrosine, Valine and Lysine.

Plus, the Bragg brand is free of preservatives, artificial dyes, alcohol, chemicals and genetically modified ingredients. Basically, it's soybeans and water.

According to the Bragg website, 1/2 tsp of liquid aminos contains 310mg of protein, zero calories and 160mg of sodium. So, use the liquid sparingly if you're on a low-sodium diet. I enjoy drizzling the liquid over a stir fry, adding it to soups in place of salt and using it as a base in homemade salad dressing.

Have you used liquid aminos? Let me know!

Until next time,
Choose Healthy!

Angela
Whole Foods Living

###

My Gluten-Free Pasta Choice: Mung Bean Noodles

Giving up pasta isn't easy. So, I decided I didn't have to. I just had to get creative.
After realizing my wheat consumption aligned with joint inflammation, I decided to venture into a gluten-free diet. Since I prefer eating whole foods, I was thrilled to find a preservative-free one-ingredient pasta alterative at the grocery store: mung bean noodles.

Mung Bean Noodles
Photo by Wikimedia Commons

After trying rice-based pasta noodles (mushy and flavorless), I was skeptical. But now I have a new favorite go-to noodle.

Mung beans are also known as cellophane noodles, mung bean threads or glass noodles. The gluten-free pasta earned these odd names because it turns from white to clear when boiled. The thin strands remind me of angel hair pasta or a very slender spaghetti. Even after boiling and baking them in pasta sauce, the noodles retain a common chewy noodle texture.

Mung beans don't have much natural flavor, so they absorb the flavor of other ingredients. I've been pairing them with homemade alfredo sauce and sauteed vegetables to create a calorie-heavy indulgence. That is the downside to the noodles; They aren't friendly on the figure.

One cup of dehydrated mung bean noodles contains 491 calories and 121 grams of carbohydrates. The beans don't offer any protein and very little fiber to your diet. However they contain iron, phosphorus and selenium. To boost the nutrition factor, pair the noodles with vitamin-packed veggies, lean proteins and low fat dairy products.

Although the noodles are a splurge, it's nice to have a gluten-free option that withstands boiling, baking and tossing with other ingredients without falling apart (like some gluten-free carbs).

Do you use mung bean noodles? What are you favorite recipes? Please share in the comments section below.
 
Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

###