my favorite gluten-free cornbread recipe

Posted by on Sep 10, 2014 in Cooking at Home, Gluten Free, Healthier Choices | 4 comments

Gluten-Fee CornbreadIf you’re considering going gluten free (GF) for holistic pain relief, what would be the hardest food item to give up? My guess is that at least 50% of you would say bread!

Tasty gluten-free bread is the Holy Grail of the GF eater. Either the bread crumbles before it reaches your mouth, or it’s just too bland to swallow.

My strategy has been to find non-bread items to replace the outsides of my sandwiches with – for example, a leaf of romaine lettuce or GF tortilla. It keeps my disappointment level to a minimum.

But there are some days when nothing but a bite or three of bread will satisfy! A client of mine shared this terrific recipe with me. She’s vegan and also eats mostly gluten free. I have to say this is probably the best gluten free bread I’ve tasted.

Of course, you can’t make a sandwich with it … but it tastes and feels EXACTLY like cornbread made with white flour. The recipe is modified from one in Jane Brody’s Good Food Gourmet.

Gluten-free Cornbread

1 cup yellow cornmeal
1 cup millet flour (or 1/2 cup millet flour and 1/2 cup sorghum flour)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)
3 tablespoons oil (can replace with 3 tablespoons apple sauce)
1/4 cup honey or maple syrup
1 cup buttermilk (or non-dairy milk of your choice)
1 egg (for vegan, replace with 2 tablespoons ground flax and 2 tablespoons water)

Mix dry ingredients gently. Add wet ingredients and mix thoroughly. Pour into a greased 8 x 8 inch pan.

If using oil: Bake at 425° for 20 minutes or until golden brown and tester comes out clean.
If using apple sauce: Bake at 400° for 15 minutes or until golden brown and tester comes out clean.

Can be used to make corn muffins (makes about 11). Bake muffins at same temperatures for a few minutes less or until golden brown and tester comes out clean.

Let me know what you think!


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autumn smoothie recipe

Posted by on Oct 17, 2013 in Cooking at Home, Gluten Free, Healthier Choices | 12 comments

Autumn Smoothie Ingredients

Fruit, Squash, and a few Extras!

If smoothies make you think of summer berries and fruits, here’s a seasonal option for your autumn breakfast or snacking pleasure. Do you like pumpkin pie? Or sweet potatoes? Does fall inspire you to fill up on squash? Then this is the smoothie for you — it’s one part dessert, one part healthy and three parts delicious!

Put the following ingredients in your blender.

1 ripe banana, sliced or in sections (use frozen banana slices for a thicker smoothie)

1 apple, cored and sliced

1/2–3/4 cup roasted squash or baked sweet potato (completely cooled & chilled)

2 tablespoons uncooked whole oats

2 tablespoons plain greek-style yogurt

2 tablespoons shelled hemp seeds (also called hemp hearts)

Ground cinnamon to taste (at least 1/2 teaspoon)

1/2 tablespoon salmon or flaxseed oil

8–12 ounces of almond milk (can substitute another type of milk or non-dairy beverage)

Blend thoroughly. (The best way to judge is when the apple pieces are completely incorporated.)

Autumn Smoothie

Can be kept in a glass jar for up to 12 hours

Let me know what you think and if you have ideas or suggestions for enhancing the recipe!

More smoothie tips


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!

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9 reasons why smoothies are a fantastic breakfast choice

Posted by on Sep 4, 2013 in Anti-Inflammatory Ideas, Cooking at Home, Gluten Free, Healthier Choices, Holistic Pain Relief, Wellness | 0 comments

SmoothiesIf you’ve spent any time with me in person or here on the blog, you know that I LOVE smoothies. They are definitely one of my favorite natural remedies for pain relief. I’ve been having breakfast smoothies for over ten years. So long that I don’t even remember why I originally started making them for breakfast. But I definitely know why I make them NOW! Here are my top nine reasons:

  1. You can make your own in 5 minutes: You just need a blender & ingredients, the preparation is super quick and easy!
  2. They are anti-inflammatory and help create pain relief: Smoothies are naturally grain and gluten free, which is a wonderful anti-inflammatory choice.
  3. You can pack every bite with TONS of nutrition: So many superfoods are the perfect fit with a smoothie. For example, add some blueberries and a teaspoon of cinnamon or ginger. Fantastic for you and so EASY!
  4. You’ll never miss the gluten or dairy: Switching the milk or yogurt for a non-dairy milk doesn’t change the taste in the least. You’ll never miss it!
  5. They help your digestion: Having a liquid breakfast is super easy on your body. It allows the overnight digestion to continue (to a lesser extent) during the morning.
  6. You can save a cup of smoothie for dessert after dinner: If you love a little bit of sweetness at night, just make a bit of extra smoothie and refrigerate it in a glass jar during the day. Healthy and yummy!
  7. Even kids like them – and you can hide a vegetable serving in there for them: My teenage granddaughter just told me the other day that she has a smoothie in the morning now. Her mom puts kale in it, and my granddaughter says, “You can’t even tell!”
  8. If you must eat in the car, you can drink your smoothie: I’d rather eat my smoothie while sitting still at the table. But if your morning is crazy busy, make it a little thinner and take it in the car. You’ll still gain plenty of benefits.
  9. It’s hydration the easy way: Many mornings I use part water and part almond milk in my smoothie. Every little bit of extra hydration we can get is a boost for pain relief!
  10. BONUS: there are so many flavor options that you’ll never get tired of them: Here’s a link to my smoothie Pinterest Board with tons of great ideas. Try some and let me know what you think!


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!



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making better smoothies

Posted by on May 7, 2013 in Anti-Inflammatory Ideas, Cooking at Home, Gluten Free, Healthier Choices, Wellness | 2 comments

I love a good smoothie in the morning. Fruit, greens, protein, more fruit — it’s a wonderful quick, gluten-free breakfast solution that’s healthy too! Here are some of my favorite tips on making great smoothies that you (and hopefully your kids) will enjoy.

Another reason I love smoothies is because they aid in digestion, and improving your digestion helps improve your pain.

Frozen Banana Slices

Frozen banana slices will thicken your smoothie and may keep you from needing to add ice. I buy large quantities of bananas and let them get just a little dark on the outside. This means they are really flavorful and delicious.

Bananas ready to slice

Ready to slice

Then I slice the bananas into a gallon-size freezer bag. Just pile the slices from 5-6 bananas right into the bag. Then close up the bag, squeezing out as much air as you can. Flatten the bananas into a single layer, as much as possible. And toss into the freezer!

Ready for the freezer!

Ready for the freezer!

Other Tips & Ideas:

  • Heavy duty blenders like Blendtec & Vita-Mix are worth the money. I also use my Blendtec for lots of other kitchen tasks! I chose Blendtec because it was important to me that the blender fit under my kitchen cabinets. Vita-Mix blenders are a little taller, and have some different available features.
  • Don’t mix red/orange fruits with greens if you want kids to drink the smoothie. The color combination makes a brown smoothie. It’s still tasty, but not as pleasing visually. (You can however add some cacao or unsweetened cocoa and tell the kids it’s a chocolate shake!)
  • My favorite source of information about green smoothies is Victoria Boutenko’s Green Smoothie Revolution book and Web site.
  • Most veggies are better ingredients for fresh juice rather than in smoothies
  • Don’t forget to add herbs & extras like parsley, garlic or ginger. They have great health benefits and are so tasty too!
  • Just a tablespoon of uncooked, whole, gluten-free oats will thicken your smoothie and make it more filling. Don’t add more than 2 tablespoons so as not to put a strain on your digestive system.

Some questions from Facebook friends:

Q: Is a smoothie a good way to wake up our body in the morning, or should we have ‘solid food?’

My thoughts: I believe there’s many answers to this question – each person needs different foods prepared in different ways to satisfy their morning nutrition and energy needs. There are many days when I crave a smoothie. However, if my body is asking for a bowl of oatmeal or a tofu scramble, I find it’s important to listen to these messages. When we start our day with a liquid meal, we are giving our body a few more hours to finish digesting dinner. If you had a late or heavy dinner, this can be a big help!

Q: How can I sneak extra nutrition into my smoothies?

My thoughts: The nutrition Americans are most lacking is minerals, and the best source for these is greens. Adding greens like spinach, kale, parsley, etc. will increase nutrition benefits. I also like to include some “superfoods” like raw honey, raw cacao nibs and goji berries to enhance both flavor and nutrition in my smoothies. And honestly, every smoothie ingredient is so much more nutritious than your typical sugary cereal or fast-food breakfast. So if you have a smoothie instead, you are way ahead!

Q: Is it ok to combine fruits and veggies?

My thoughts: Generally, I stick to fruits and greens with the added nutritional boost items. However, there are times when certain veggies can add a lot to a smoothie — I love a pumpkin smoothie in the fall!

Q: How can I get protein into my smoothies?

My thoughts: My all-time favorite source of smoothie protein is hulled, raw, organic hemp seeds. They have a buttery, nutty taste that doesn’t overpower other smoothie ingredients. They are less heavily processed than protein powders. And hemp seeds have nutritional benefits – Omega 3 fatty acids; amino acids and gluten-free. Another protein option is soft or silken tofu. When you spin this into the smoothie, it takes on the tastes of your other smoothie ingredients which is nice. However, some folks find that they need to limit the amount of soy in their diets. Soy isn’t always best as a regular or significant protein source. For the most part, I only use protein powders if I have no other options. But that’s just me …

My favorite time-saving tip

My blender cleaning secret!

My blender cleaning secret!

There’s really no need to wash your blender in the dishwasher every time you use it. Just put 1-2 cups of hot water in with a drop of dishwashing liquid. Pulse for 30 seconds or so and rinse thoroughly. I put my blender in the dishwasher if my smoothie had something oily like almond butter in it, or if I’ve made 3-4 smoothies since I last dishwashered it.

I hope this gives you some great new ideas! Please add comments with questions so I can keep helping improve your smoothies.



Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free audio teleclass to learn YOUR MOST IMPORTANT STEP TO MINIMIZE PAIN!

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