Sunday, October 27, 2013



Have you seen Forks Over Knives? If not, you should.

It's the movie that highlights the work of Drs. T. Colin Campbell and Caldwell Esselstyn. Two doctors who have spent decades doing work (research and clinical, respectively) that has highlighted the role that a whole-foods, plant-based diet can have in promoting good health.

It's an easy movie to watch, because both Dr. Campbell and Dr. Esselstyn are so likable, and they present their findings in such a clear and impactful way.

I have written about how changing my diet has impacted my health for the better. You can read that here, but seeing how what we eat can play such an important role in health (particularly in connection with cancer, heart disease, and diabetes) was still really startling.

Dr. Campbell worked for years with Chinese researchers on a study about the role of nutrition and cancer in The China Study.

Changing your diet can be hard. Fortunately, there are so many resources out there that can make healthy eating easier. One of these resources is, The China Study Cookbook. The publishers of this cookbook by Dr. Campbell's daughter, Leanne Campbell, sent me a copy to review.

It is full of easy-to-follow recipes that follow The China Study's recommendations of a whole-food, plant-based diet with no added oils. Many of these recipes include whole wheat (gluten), soy or nuts, so they are not all for every food-allergic reader. With over 120 recipes, though, there are easy-to-make options for a lot of cooks who want to try increasing their intake of these kinds of dishes.

Recipes include: 
Lemon Tahini Quinoa Salad
Coconut Corn Chowder
Dominican Beans
Tomatilla Tortilla Bake
and Fruit Pudding (all of these are easily made free of the top 8 allergens and gluten-free)

BenBella books will send a copy of this cookbook to one lucky Welcoming Kitchen reader. If you would like a chance to win a copy of The China Study Cookbook by Leanne Campbell. You can get an entry for leaving a comment, following Welcoming Kitchen on Facebook or on Twitter.  Good luck! One winner will be randomly selected. Please leave a way to contact you or check back here on Friday, November 1, when the winner will be posted. I'll also put it on the Welcoming Kitchen Facebook page. The winner will have 3 days to contact me, before I pick a different winner.


a Rafflecopter giveaway

As always, although I was provided a copy of this book for review, any opinions are all mine.
Happy Cooking!
Kim 

Find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes.

Thursday, October 17, 2013


Vegan, Glutenfree mug brownie



This week, I made my boys Cinnamon Coffee Cake for One for breakfast. I added diced apples that we picked on our annual apple-picking outing. It was a huge hit!

That had me looking through my recipes, and I realized that I never posted my vegan and gluten-free Single-Serving Brownie here. That seemed like something that had to remedied right away!

If you don't have a microwave or choose not to use one, you can bake this up in an oven-safe dish at 350 for 10-15 minutes. The cake is done when a toothpick inserted in the middle comes out clean.

Single-Serving Brownie (vegan, gluten-free, dairy-free, refined sugar-free, allergen-free)
Makes 1 brownie
Ingredients:
  • 3 tablespoons maple sugar or 4 tablespoons coconut palm sugar (You could also use evaporated cane juice.)
  • 4 tablespoons gluten-free oat flour
  • 2 tablespoons cocoa powder
  • 1 tablespoon coconut oil
  • 1 tablespoon applesauce
  • 2 tablespoons water
  • pinch of salt
Preparation:
1.  Combine all ingredients in a microwave-safe bowl or mug (or oven safe if using oven directions).
2.  Stir to thoroughly mix all ingredients.
3.  Microwave on high for one minute, or if using an oven, bake at 350 for 10-15 minutes or until a toothpick inserted in the center of the brownie comes out clean.
4.  Let cool a little before eating - it will be hot.

This recipe was shared at Strut Your Stuff !

Happy Cooking!
Kim 

Find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes.

Thursday, October 10, 2013

Apple cider vinegar, lemon and cinnamon tea for a cold
Even when I'm not feeling like a rockstar, I can still sip like one!


Three days getting a cold; three days having a cold; three days cold going away.

A friend in grade school told me this when I was a kid, and I have believed it to be true since then. It seems like you have a few days of feeling under the weather and then a few days of feeling really awful and then a few more where you can function again.

I don't want to feel yucky for 9 days! With colds hitting hard at my house, I struck out looking for some relief.

Where would someone without any scientific or medical background search? Pinterest, of course! Plus chatting on the playground while picking up my kids from school.

After this exhaustive (or several minute) investigation, I decided to go with the oft-recommended combo of boiling water, lemon, cinnamon and apple cider vinegar. I upped the flavor with herbal tea, and have been sipping away for a couple of days. 

Do I feel better? I think so. It might all be in my head, but that's ok, too.

What I want to know, though, is what do you do to feel better? What natural remedies have you tried and/or swear by?

Here's what I'm trying this week.

Feel Better Tea
1 serving

Ingredients:
1 cup boiling water
1 herbal tea bag (I'm partial to chai spice blends. They taste good with these other flavors.)
1 wedge lemon
1 teaspoon unrefined apple cider vinegar
1/4 teaspoon ground cinnamon

Preparation:
Steep tea to desired strength. Discard tea bag.
Squeeze in lemon wedge and drop wedge in cup.
Add remaining ingredients.
Stir and sip. 

I shared this post with Wellness Weekend.

Happy Cooking! 
Kim

Find more tasty recipes in Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes. 


Friday, October 4, 2013


vegan glutenfree pumpkin seeds



If you are a reader of my blog, you know that I love pumpkin seeds.

You can use shelled pumpkin seeds, pepitas, almost anywhere that you can use nuts.  Because they are seeds, though, they are safe for people with a tree-nut or peanut allergy. They also taste great, have a great crunch and solid nutrition profile.  

According to the Self Nutrition Data website, pepitas are a good source of protein, vitamin K, iron and copper and a very good source of magnesium, phosphorus and manganese.

This week, a new company called Kathie's Kitchen SuperSeedz, sent me their gourmet pumpkin seeds to try and review for you.  Their seeds come in several flavors, plus a Really Naked (unsalted) variety.  The flavors include: Super Spicy, Original Curry, Tomato Italiano, Somewhat Spicy, Sea Salt, Sugar and Cinnamon and Coco Joe.

With all those flavors, I needed some help trying them. Young and not-so-young family and friends took these seeds out for a test drive, and they were a hit! Everyone had their personal favorite, but each one of these flavors found a fan, and all were enjoyed.

To be fair to the flavored seeds, we tried them just out of the bag. I can't wait to cook with them, though, because I think the opportunities are pretty exciting about how these crunchy, flavorful seeds can spruce up salads, soups, baked goods, and on and on.

All of the seeds are free of gluten, tree nuts, peanuts, dairy and MSG.  They are vegan, and most are soy free.

Need a pepita recipe to try theses SuperSeedz in a treat?

Here ya go!


vegan chocolate chip pepita cookies, glutenfree





I shared this with Gluten-free Fridays and Wellness Weekend.

Chocolate Chip Oat Bars
Makes 16 squares

Ingredients:
  • 1/2 cup pepitas (shelled pumpkin seeds)
  • 1 1/2 cups gluten-free oat flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup applesauce
  • 1/4 teaspoon baking powder
  • 1/4 cup coconut oil
  • 1/2 cup flaxseed meal
  • 1/2 cup maple syrup
  • 1/2 teaspoon vanilla
  • 1 cup chocolate chips
Preparation:
1. Preheat oven to 375.
2. Lightly oil a 9x9-inch baking pan.
3. In a dry skillet over medium heat, lightly toast pepitas one to two minutes, or until you hear the first popping sound.  Set aside.
4. In a medium bowl, whisk together oat flour, baking soda and salt.  Set aside.
5. In a separate bowl, combine applesauce with baking powder.
6. Mix coconut oil, flaxseed meal, syrup and vanilla into applesauce mixture.
7. Slowly stir dry ingredients into wet.  Thoroughly combine.
8. Mix in pepitas and chocolate chips.
9. Spread batter into prepared pan.
10. Bake for 20 minutes.
11. Cool on cooling rack, and then transfer pan to refrigerator until cold.  (At least one hour.)
12. Cut into squares.




Happy Cooking! 
Kim

Find more tasty recipes in Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes.