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Gluten-free Quinoa Muffins

A food-sensitivity client asked me to help her create a quinoa muffin recipe that uses ingredients that are all safe for her. I decided to take it a step further and make the recipe more universally-accessible for a variety of sensitivities by writing it to be adaptable to any needs. Use your preferred oil, milk or milk-substitute, eggs or egg-substitute, berries or fruits, etc. and make the recipe your own.

I tested it out this weekend and my kids gobbled up the results. I hope you like them, too.

LEAP-Safe Quinoa Muffins

Gluten-free Quinoa Muffins
Gluten-free Quinoa Muffins

Wheat-free, Gluten-free, Sugar-free, Vegan, Dairy-free, Nut-free 

Yield: 12 muffins or 36 mini-muffins

Ingredients

  • 2 cups quinoa flour
  • 2 ½ tsp aluminum-free baking soda
  • 1 tsp white vinegar
  • ½ tsp sea salt
  • 4 Tbs. safe oil or mango puree
  • 1 cup milk, safe milk substitute, or water
  • 2 eggs, or 2 Tbs tapioca flour or ground flax seed mixed with 6 Tbs warm water, or 2 mashed ripe bananas, or other safe egg substitute
  • ½ cup pure maple syrup or safe sweetener
  • 2 cups dried cranberries or other dried or frozen fruit or berry, or nuts

Instructions

  1. Preheat oven to 375F. Line muffin tin with paper muffin cups.
  2. Mix together the flour, baking soda, and salt in a large bowl and set aside.
  3. Whisk together the milk or water, oil or fruit puree, eggs or egg substitute, maple syrup in a smaller bowl and add to the dry mixture. Stir well. The batter will be very thick.
  4. Add the berries and/or nuts and fold into the batter.
  5. Ladle the batter evenly between 12 cups. Bake for 22-25 minutes until the tops are golden brown and a wooden toothpick inserted comes out clean. Move to a wire rack to cool completely before storing or freezing.

Prep time: 10 mins
Cook time: 25 mins for regular muffins, 12 mins for mini-muffins
Total time: 35 mins

 

Quinoa Muffins

Miss Paleo Mixes up Gluten-Free Brownies

Sometimes life calls for brownies. If you are gluten-free, that can be challenging to accomplish.brownie_mix

I received a sample of a grain-free and gluten-free brownie from Miss Paleo Mixes and was surprised at how yummy they were.

Miss Paleo Mixes are made with almond meal and contain no refined sugars or additives. They are made with coconut palm sugar, or come sugar-free with pure birch xylitol as a sweetener.

Having a pre-made mix makes it easy to whip up a batch of gluten-free brownies  in the blink of an eye, or in time to bring to school for that class party that your child neglected to mention until the night before.

I recommend keeping a few pouches in your pantry for emergencies like this!

How Diet Affects MS: A Fight MS with Food Case Study

In the Fight MS with Food Project we are looking at the effect of a customized anti-inflammatory diet on the progression of multiple sclerosis in already diagnosed patients. Our goal is to halt the downhill slide of the typical MS patient by identifying and eliminating inflammatory triggers in their diet and environment.Could MS be caused by food?

In April, 2013, I began working with a 15-year old MS patient, “G.,” who lives in a rural area in the Pacific Northwest. Here, G.’s mother tells his story of how targeted dietary changes have helped him avoid further exacerbations and even regain motor functions:

“G.’s first attack was Sept. 2010, when he lost the sensation of cold on his right arm and leg.  At that time he did not show any loss of mobility and the MRI scans were normal.  (On going back over my notes-I keep journals of Doc visits on all my children-I had recorded that he complained of abdominal pain and soreness.  Sore to touch that lasted from the 9/17 to 9/21 when it went away.  He also had soreness in his neck on the back side.  I don’t know if this is significant.  Kind of looks like it to me though.  At least very interesting.)

It wasn’t until his April 2011 that he lost the feeling on the left side of his body (arm, face, leg) and staggered when he walked.  He had to use a wheel chair in the hospital but refused one for home and instead used two hiking sticks.  The MRI showed 10 lesions.

Despite the prognosis of needing  a wheel chair for life, he was determined to walk and eventually, over a month’s time, went down to one walking stick and then to none.  It wasn’t a perfect gait, but he was walking without assistance.  He went on to have small MS exacerbations in the fall and following spring of 2012.

It wasn’t until after attending a church youth camp in July 2012 that he had another more substantial attack where his right arm, leg and speech were affected.   He recovered from these, too, but not 100%.  We noticed he would drag a foot up the stairs (clump-clump pause, clump-clump pause). The next round of MRI scans showed more lesions and the Doc wanted to double his Avonex shots.  He was starting to get increasing side affects from this medication at the shot site and also flu symptoms and depression.   This was early 2013 and our search for some different answers led us to you.

He did not start to have full recovery of his mobility and fine motor skills until 4 weeks after he took the MRT and began the LEAP diet in April 2013. While his dragging a foot up the stairs (clump-clump pause, clump-clump pause) cleared up in the first few months after beginning the diet to an even  left, right, left, right going up the stairs, what we noticed in Dec./Jan., 2013, which may have occurred sooner, was actually running and or trotting up and down the stairs with no balance or coordination issues!

His father and I noticed he was doing this, reflected on the change, and gave thanks to God for leading us to you, the LEAP test and the diet.

We want to continue this because it is working. G. never had a relapse after his nasty bronchial cold over Christmas, either, which is a first. This is a big deal to us as he has always had some relapse after bronchial colds in the past.

I am looking out my window watching my 16-year old son chop and split wood.  He basically has a log camp set up at the edge of our small forest.  He recently used his chain saw that he bought with his own money that he saved to saw down some dead trees as he and his father work on forest management on our property.  (The trees were smallish, but none the less a great accomplishment.)  He gets great pleasure out of being able to do these things that he loves.

He is healthy and so strong and I know that without a doubt he would not be able to do these things if he was still on the path we were on before the diet.”

Brazil’s New Sensible Food Guidelines

I’m just going to brazenly quote Marion Nestle from her blog “Food Politics” about the newest nutrition guidelines posted by the Brazilian government for the health of the country. Everything you are about to read comes directly from her blog post.

In case you don’t know who Marion Nestle is, educate yourself as she is one of the most important voices of our time when it comes to government oversight of the food choices in this country.

I love these guidelines because they really reflect how people live and eat in Brazil. We could take a lesson or two from them.

Here I am in the Amazon rain forest in 1992 with my friend Jennifer.
Here I am in the Amazon rain forest in 1992 with my friend Jennifer during my first trip to Brazil.

You can read the whole document from the Brasilian health officials here, if you speak Portuguese. Lucky me, I kinda do. 🙂 If you ever have the opportunity to spend some time in Brazil, I highly recommend it.

Anyway, without further ado, here’s Marion’s summary of the new Brazilian dietary recommendations:

Brazilian health officials designed the guidelines to help protect against undernutrition, which is already declining sharply in Brazil, but also to prevent the health consequences of overweight and obesity, which are sharply increasing in that country.

The guidelines are remarkable in that they are based on foods that Brazilians of all social classes eat every day, and consider the social, cultural, economic and environmental implications of food choices.

The guide’s three “golden rules:”

  • Make foods and freshly prepared dishes and meals the basis of your diet.
  • Be sure oils, fats, sugar and salt are used in moderation in culinary preparations.
  • Limit the intake of ready-to-consume products and avoid those that are ultra-processed.

The ten Brazilian guidelines:

  1. Prepare meals from staple and fresh foods.
  2. Use oils, fats, sugar and salt in moderation.
  3. Limit consumption of ready-to-consume food and drink products
  4. Eat regular meals, paying attention, and in appropriate environments.
  5. Eat in company whenever possible.
  6. Buy food at places that offer varieties of fresh foods. Avoid those that mainly sell products ready for consumption.
  7. Develop, practice, share and enjoy your skills in food preparation and cooking.
  8. Plan your time to give meals and eating proper time and space.
  9. When you eat out, choose restaurants that serve freshly made dishes and meals. Avoid fast food chains.
  10. Be critical of the commercial advertisement of food products.

Chronic Sinusitis Can Be Due to Food Sensitivities

Do you suffer from chronic sinus infections, drippy nose, or just plain old congestion? If so, the cause is likely something you’re eating all the time that you don’t realize is making you sick.LEAP-logo

Here’s a testimonial from a client who received a customized anti-inflammatory LEAP diet based on Mediator Release Test (MRT) results and found a life where she no longer has sinus issues. As a Certified LEAP Therapist (CLT), my job is to design a customized anti-inflammatory diet to resolve symptoms. The MRT allows us to pinpoint the triggers of inflammatory activity instead of shooting arrows in the dark and so produces real results.

LEAP Testimonial

I originally sought counseling from Dr. Yarnell at the advice of a good friend. I have had chronic sinus pressure which resulted in me taking a nasal decongestant every day. I also used to get about 4 sinus infections a year which ended with me taking antibiotics. Otherwise, I was a very healthy person who regularly exercises, only ate organic produce and didn’t smoke. Therefore, I was a bit skeptical of whether or not the LEAP program could really make a dramatic difference for me.

I was also concerned with my ability to stick to the program. The first two weeks were restrictive. For someone who had multiple cups of coffee every day and a piece of chocolate, this seemed daunting. However, because I was feeling so much better and Dr. Yarnell was my advocate I was able to get through it. Once I started introducing new foods I felt like I had so many options and zero interest in the foods that caused me to feel bad.

The benefits of LEAP were amazing and unexpected. My hair started growing thicker, I no longer crave caffeine or sweets, I have more energy, I sleep better, I am less anxious and I think more clearly. My sinus issues are gone as well. I also realize that I could not have done this program without the guidance of Dr. Yarnell. She is relateable, encouraging and worked with me to develop a customized program. The blood tests alone would not have allowed such a complete transformation.

I have recommended the LEAP program and Dr. Yarnell’s guidance to my family and friends – and look forward to hearing their success stories as well.

~Lauren C., New York