BEEF POT PIE IN THE CROCK

beef pot pie (8)

1-2 lb beef roast (I used London Broil)
8 oz bag baby carrots
large potato cut into bite sized chunks
large onion, diced
2  (12 oz) jars homestyle beef gravy
1/2 t thyme
1/2 t pepper
12 oz frozen mixed vegetables, thawed
1 deep dish frozen pie crust

PLACE VEGETABLES ON BOTTOM OF CROCK WITH MEAT ON TOP.  ADD THYME AND PEPPER AND ONE JAR OF GRAVY.  COOK ON LOW 8 HOURS. TAKE OUT MEAT AND CUT INTO BITE SIZED CHUNKS.  ADD FROZEN VEGETABLES THAT HAVE THAWED WHILE COOKING AND 1/2 OF THE SECOND JAR OF GRAVY.  RETURN MEAT TO CROCK. COOK ANOTHER HOUR OR TWO.   THICKEN WITH A FLOUR OR CORNSTARCH MIXTURE (I LIKE TO USE INSTANT MASHED POTATO FLAKES).  POUR INTO DEEP DISH PIE CRUST.  HEAT OVEN TO 375 F.  BAKE FOR 20-25 MINUTES UNTIL CRUST IS GOLDEN BROWN.  LET COOL AND CUT INTO 6 WEDGES.

I SERVED WITH PILLSBURY BISCUITS AND BAKED ALONG WITH THE PIE, EXTRA GRAVY OVER TOP, AND A BIG FRESH SALAD.

YOU COULD ALSO DO THIS AS A SHEPHERD’S PIE (DON’T THICKEN) AND JUST PUT A LAYER OF MASHED POTATOES ON TOP.

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SEVEN RULES FOR A HAPPIER, HEALTHIER LIFE

IF you’re ready for a little positive change in your life, here are seven health rules to live by that are as simple as they are effective.

Eat the colors of the rainbow.

Vegetables (and some fruits) in a wide range of deep colors should make up most of your diet. Intense color indicates loads of phytonutrients, biologically active substances that protect plants from viruses and bacteria — and offer similar benefits to humans.

Exercise like kids play.

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Our bodies are not built to run long distances for no reason at all. We’re built to chase down prey and then stop. To run from danger and then stop. That’s what feels best and works best to keep us in shape — short bursts of intense exertion interspersed with periods of leisurely movement. The long-held belief that we need to elevate the heart rate with 30 minutes of sustained activity is being replaced by this plan — often referred to as interval training. You don’t need a specially designed workout or a personal trainer to apply this. When you’re running, sprint for a minute, then walk or trot for five. In the pool, swim one fast lap, then do three at a leisurely pace. This system is organic to many yoga classes (you practice kicking up into handstand for two minutes, then you follow up with a restorative child’s pose). But with some workouts it’s up to you to adjust. Worried you won’t burn enough calories? With interval training, you’ll actually burn more.

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Spend lots of time with people you love.

It’s a health factor, yes — a boost for your immune system. You need to be around those who really get you, to laugh, talk unguardedly about your problems, and listen deeply. You need hugs and smiles and belly laughs. You need to be able to be your true self. If you’re lucky, this stuff is built into your day. But even if it requires an effort, make it happen. Don’t assume e-mail or Facebook or even the phone is going to do — physical, as well as emotional, closeness is a big deal.

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Buy these every week.

  • Dark Leafy Greens: More nutritious, calorie for calorie, than any other food
  • Cruciferous Veggies: Lower the risk of cancer
  • Avocados: Help protect your body from heart disease, cancer, and certain degenerative diseases
  • Blueberries: Help prevent cancer, diabetes, heart disease, ulcers, and high blood pressure
  • Eggs: Full of protein and good fats
  • Walnuts: Packed with omega-3s and other nutrients that help protect your heart

Wander barefoot.

Kick off your shoes and walk on grass, earth, or sand whenever you have the chance. Not only will this boost your immune system by exposing you to unfamiliar microbes, but it will also give you a little charge — literally. Believe it or not, just as we get vitamin D from the sun and oxygen from the air, we get electrons from the earth, which have calming and healing benefits for the whole body.

Do something you love for at least 10 minutes a day.

It’s incredibly powerful and healing. We all think we don’t have time, but most of us can find it somewhere (maybe in the time we spend online — just a guess). It doesn’t have to be a big deal: Shoot hoops in the driveway. Sketch something on the bus home. Blast music and dance around the living room. Pick up an instrument and play three pieces. Do it on purpose, like taking a supplement.

Look up.

Be present in your surroundings. Looking up and out — and making eye contact with others — is a form of nourishment that the age of smartphones has seriously messed with. See the sky, look at the ticket collector on the commuter train, take note of the people nearby when you’re eating lunch. Instead of burying your face in your phone — which takes you out of the moment and often into a sort of junk-food-for-the-eye place — lift your head and be part of your environment.

TRY IT, YOU’LL LIKE IT!

FIDDLEHEAD FERNS

What are they?:  Fiddleheads are the young, coiled, fronds of the ostrich fern.  They grow wild in wet areas, typically in the Northeast region of the United States, predominantly in Maine.  As they’re only available for a few weeks of the year – between April and May depending on the growing season – they’re considered to be somewhat of a delicacy.

Where can I find them/What do I look for?:  I found mine at Wegmans, and in the past have seen them at various Farmers’ Markets.  You can also forage them if you know what to look for .  Whether purchased or harvested, fiddleheads should be tightly furled, and bright green with very little to no discoloration.  The photo below was taken pre-wash and before I removed some of the papery brown chaff, so while they look dirty here, they were in tip-top shape once cleaned.

 

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Health benefits of fiddlehead ferns

  • Fiddlehead ferns are unique by their appearance, taste, and nutrition profile. The curly young shoots carry just 34 calories per 100 g. Nonetheless; their high-quality plant-nutrition profile consists of health benefiting antioxidants, vitamins, and omega-3, omega-6 essential fatty acids.
  • Fresh fronds are very high in antioxidant vitamin-A, and carotenes. 100 g of fiddleheads hold 3617 IU of or 120% of recommended daily requirements of vitamin-A. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining integrity of skin and mucusa. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A help the body protects against lung and oral cavity cancers.
  • They are an excellent source of many natural poly-phenolic flavonoid compounds such as a and ß-carotenes. Carotenes convert into vitamin A inside the body.
  • Their unique sweet taste comes from their richness in vitamin C. 100 g of fresh fronds contains 26.6 mg or 44% of daily-required levels. Vitamin C is a moderately potential water soluble anti-oxidant. Together with flavonoid compound like carotenes, it helps scavenge harmful free radicals, and offer protection from cancers, inflammation, and viral cough and cold.
  • Fern shoots are a very good source of minerals and electrolytes, especially potassium, iron, manganese, and copper. 100 g of fresh shoots contains 370 mg or 7% of daily-required levels of potassium. Potassium is a heart friendly electrolyte, which helps reduces blood pressure and heart rate by countering sodium effects.
  • Further, they contain small to moderate levels of some of the valuable B-complex group of vitamins such as niacin, riboflavin, and thiamin.

What do they taste like?:  Fiddleheads are often compared to asparagus, but I think they also have some of the bitterness of broccoli and the snap of green beans.  Basically, they have a flavor all their own!  They also have a very “green”, grass-like component to them, if that makes sense.

What do I do with them?:   In this case fresh is best, and simple preparations are the way to go.  Avoid eating them raw as certain – though rare – cases of food poisoning have been attributed to fiddleheads in the past.  Boil them for at least 10 minutes (up to 15 minutes) as a best practice, and you’ll be in the clear!

HERE ARE A FEW RECIPES TO TRY

The Lure of the Fiddlehead Fern

Fiddlehead Ferns and Leeks with Goat Cheese and Pine Nuts

Serves 2

4 large leeks
2 cups raw fiddlehead ferns
3 large garlic cloves, sliced thinly
4 oz Chevre
3 TB pine nuts
Salt and pepper
Olive oil
Butter
Pasta water or chicken or vegetable broth

Trim the leeks lengthwise, then cut into 1/2″ slices. Wash thoroughly, making sure to get any dirt between the layers. Dry and set aside.
Thoroughly wash the fiddleheads, removing any brown bits inside the whorl, and trimming any brown edges and mushy parts. Dry and set aside.

Bring a quart of water to a boil. Lightly salt, and blanche the fiddleheads at a rolling boil for 1 minute. Drain and set aside.

In a large nonstick skillet, toast the pine nuts until golden brown, set aside. To the skillet, add 1 TB butter and 1 TB olive oil over medium heat. When the butter has melted, add the garlic and let cook for 1 minute, but don’t let the garlic brown. Add the leeks, add a generous pinch of salt and cook, stirring frequently, until leeks begin to turn soft, about 8-10 minutes. Add the fiddleheads, another generous pinch of salt, and cook for another 5-6 minutes, until the fiddleheads are crisp-tender and beginning to brown on the sides. Add a little pasta water, if making pasta, or a little broth, enough to loosen everything up. You can add more olive oil, if desired. Taste for seasoning. Dish onto pasta, polenta, or whatever you’re using, top with crumbled goat cheese and pine nuts, and serve.

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Garlic-Herb Papparadelle with Fiddlehead Ferns and Tomatoes

Yield: 2-3 main course servings

Ingredients

2 cups fiddlehead ferns, washed
3 tablespoons extra virgin olive oil
2 cups cherry tomatoes
8 ounces paparadelle, such as Al Dente Garlic-Herb Papparadelle
Parmesan Reggiano

Directions

1. Bring two large pots of salted water to a boil. In one pot, blanche fiddleheads, as you would fresh asparagus, 2-3 minutes or until crisp-tender. Drain in colander and reserve. Meanwhile, bring a large pot of salted water to a boil and cook noodles according to package instructions, or until they are tender yet firm. Drain and toss with 1 tablespoon olive oil so they don’t stick together.
2. Heat remaining olive oil in a large sauté pan to medium heat. Add tomatoes to pan and cook until they are just beginning to wrinkle. Add fiddleheads to pan and continue cooking until tomatoes are just beginning to collapse and release their juices.
3. Toss vegetables with pasta. Season to taste with kosher salt, freshly ground pepper and Parmesan and serve.

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Fiddlehead Ferns With Garlic and Capers

Serves: 4 servings
Ingredients
  • 1 pound fresh fiddlehead ferns
  • 2 tablespoons butter (I recommend salted, but feel free to go the unsalted route, if you prefer!)
  • 3 garlic cloves, peeled and chopped
  • 1 tablespoon capers
  • 1 tablespoon fresh lemon juice (approximately ½ of a lemon)
  • ¼ cup freshly grated Parmesan cheese
  • (Optional):
  • 1 additional tablespoon butter
  • 1 pound Pappardelle OR Tagliatelle pasta
Instructions
  1. Place the fiddlehead ferns in a large bowl of ice water, and soak for a few minutes. Drain the water, and repeat as necessary until any dirt and particles have been removed. If your fiddleheads have any brown papery chaff on the exterior, remove that as well.
  2. Bring a pot of water to a boil. While waiting for the water to boil, prepare a separate bowl with ice and cold water.
  3. Add the fiddleheads to the boiling water, and cook for approximately 10 minutes, until tender. Remove the fiddleheads from the pot (The water may be dirty! It’s okay!) and immediately place them in the ice bath to prevent them from cooking any further.
  4. Melt the butter in a skillet set over medium heat.
  5. Add the garlic and the capers to the pan, and cook for 2 minutes.
  6. Add the fiddleheads to the pan, and cook for an additional 2 minutes.
  7. Remove from the heat and toss with the lemon juice and Parmesan cheese. Serve immediately.
  8. If making with the pasta: Cook the pasta according to package directions [in a separate pot]. while you are boiling the fiddleheads. Melt 3 tablespoons of butter instead of 2, and cook the remaining ingredients as listed. When you remove the fiddleheads from the heat, toss in the cooked pasta, before adding the lemon juice and cheese. Enjoy!

ENJOY TRYING SOMETHING NEW THIS SPRING!!

SOURCES:

http://jjbegonia.com/2015/04/27/cooking-with-fiddlehead-ferns/

http://www.paprikared.com/?p=481

http://www.annarbor.com/entertainment/food-drink/garlic-herb-papparadelle-with-fiddlehead-ferns-and-tomatoes/

SO EASY SHRIMP SCAMPI

Easy Shrimp Recipe

Melt a stick of butter in a 13X9 baking dish (I used 1/2 the butter and 1/2 cup of chicken broth to cut the fat)

Slice one lemon and layer it on top of the butter.

Put down fresh shrimp (I used frozen precooked with the tail on)

Sprinkle one pack of dried Italian seasoning (I used Good Seasons packet for Italian dressing)

Put in the oven and bake at 350 F for 15 – 20 minutes.

While the shrimp is baking prepare 8 oz whole wheat pasta and drain.

Serve Shrimp and sauce over the noodles!

SO NICE AND EASY.  I SERVED WITH A FRESH SPINACH SALAD AND DINNER ROLL.

EASY ITALIAN STEW

Easy Italian Stew (3)

1 lb. Hot Italian sausage or turkey/chicken sausage
2 c chicken broth
1 (14.5 oz) pkg frozen Birds Eye Pepper Stir-Fry
1 (15 oz) can cannellini beans, drained and rinsed well
1 (28 oz) can diced tomatoes
2 c whole wheat spirals, uncooked
1 c shredded Italian blend cheeses

In a large pot over medium heat, brown sausage.  Slice into bite-sized pieces and return to pot.  Add next 4 ingredients and bring to boil.  Stir in macaroni.  Reduce heat to simmer and cook another 8-10 minutes stirring occasionally.  Serve in bowls and top with cheese.

I SERVED WITH A BIG FRESH SALAD!

ACORN SQUASH RINGS WITH FETA AND PINE NUTS 

acorn squash rings with feta and pine nuts (8)

1 acorn squash
2 Tbsp your favorite pesto
Splash of your favorite Greek salad dressing
1/4 c pine nuts
1/4 c feta crumbles
1/2 c roasted red pepper slices
1/4 cup black or Kalamata olive slices (optional)

Preheat oven to 350 degrees F. Cut acorn squash in half and remove seeds. Slice into about six 1/2″ rings and place on 9 X 13″ baking dish lightly sprayed with non-stick spray. Spread rings with a little pesto and splash with Greek salad dressing. Top with pine nuts, feta crumbles, red pepper and olives if desired. Bake 15-2o minutes until squash is tender crisp and slightly browned.

YOU CAN KEEP IT VEGETARIAN BUT I SERVED WITH PARMESAN CRUSTED HADDOCK AND BROCCOLI SLAW!

SPAGHETTI SQUASH – THE MIGHTY WINTER SQUASH!

I recently read an article in bon appetite where the author clearly did not like spaghetti squash – his article entitled “5 Creative Ways to Cook with Spaghetti Squash” involved deep fat frying it and frittering it (also in deep fat fryer).  He even stated that spaghetti squash had a “blah” flavor and that his favorite was acorn squash.  So why did he write the article?

I find spaghetti squash to be a super food that most people seldom, if ever eat!

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Spaghetti squash, a type of winter squash, gets its name from the pale-yellow flesh that can be fluffed into stringy, pasta-like threads. It has a very mild flavor and, unlike other winter squash, does not have much sweetness. So you can use spaghetti squash in both savory and sweet dishes. Consider eating it warm, topped with pasta sauce or tossed with a small amount of olive oil and fresh herbs, or serve it chilled with sun-dried red peppers, olives and feta cheese.

Calories and Fat

Most varieties of winter squash contain almost twice the calories per serving of spaghetti squash, which has only 42 calories per cup.  It’s also very low in fat, with less than 0.5 grams of fat per cup. (So why would you deep fat fry it?)  Spaghetti squash contains about 92 percent water by weight, which may account for its lack of calories. These qualities make spaghetti squash a good choice for weight-loss or weight-management plans. It will fill you up without adding a lot of calories or fat to your daily total.

Carbohydrates

Spaghetti squash also fits well into a low-carb or diabetes meal plan. It contains only 10 grams of total carbohydrates per cup, whereas most types of winter squash have at least 18 grams. Of the total, 4 grams come from natural sugar in the squash, and 2 grams come from dietary fiber. Eating a diet rich in fiber may regulate digestion, reduce constipation, lower your cholesterol and help you manage your weight.

Vitamins

You’ll get small amounts of almost every essential vitamin from eating spaghetti squash. Vitamin C and vitamin B-6 are the vitamins found in highest concentration in the squash. Vitamin C plays a role in the growth and repair of body proteins, aids in wound healing and supports your immune system. It’s also an antioxidant that helps defend your body against harmful free radicals. Vitamin B-6 is involved in over 100 enzyme reactions in your body, including energy metabolism and hemoglobin production.  The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content.

Minerals

Every essential mineral is found in trace amounts in the flesh of spaghetti squash. The mineral potassium plays a part in building muscle, metabolizing carbohydrates and maintaining proper muscle function in your body. It also functions as an electrolyte, helping to regulate fluid balance and the acidity, or pH, of your blood. Replacing electrolytes is essential any time you sweat heavily or lose body fluids. Without enough potassium you may experience weak muscles, an abnormal heart rhythm or an elevated blood pressure. Spaghetti squash also contains the minerals calcium, phosphorus, magnesium and sodium.

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Ingredients

Servings: 4

I think I would add some black beans that have been drained and well rinsed!

  • Pierce squash all over with a knife to vent. Place on microwavable plate and cover with waxed paper.  Microwave on high 5 minutes.  Turn squash over and microwave on high about another 5 minutes until the squash is tender enough to pierce easily with a knife.
  • Let cool slightly. Halve lengthwise and scoop out seeds; discard. Scrape flesh with a fork to remove in long strands. Spread out on paper towels to drain, then transfer to a bowl and chill until cold.
  • Just before serving, whisk lime juice and ranch dressing in a large bowl. Add chilled squash, avocado, cucumber, and chicken and toss to combine. Season with salt and pepper if needed. Serve topped with basil or parsley leaves.

5 TIPS TO STAY ON TOP OF YOUR HEALTH GOALS

1. DON’T TRY TO CHANGE EVERYTHING AT ONCE – LIFESTYLE CHANGES TAKE TIME

HEALTHY LIFESTYLE 2

 

  •  SET TWO OR THREE GOALS TO START.
  • EACH WEEK REVIEW HOW YOU HAVE DONE AND EVALUATE THE AREAS THAT NEED IMPROVEMENT.
  • AFTER TWO TO THREE WEEKS OF A CONSISTENT CHANGE, YOU HAVE MADE IT A HABIT AND YOU CAN BEGIN TO ADD ON TO YOUR GOALS.

2. SET “SMART” GOALS

SMART-Goals

Instead of I’m going to lose weight try:  In the next three weeks I will lose 2 pounds

3. MAKE EXERCISE PART OF YOUR DAILY ROUTINE

  • ACTIVITY SHOULD BE FUN AND THINGS YOU ENJOY
  • YOU DON’T NEED TO GO TO A GYM OR HAVE SPECIAL EQUIPMENT – WALKING IS GREAT
  • EVEN HOUSEHOLD CHORES COUNT AS ACTIVITY – VACUUMING, DUSTING, RAKING LEAVES, WASHING THE CAR, SHOVELING SNOW
  • SHOOT FOR AN HOUR OF EXERCISE A DAY (YOU MAY NEED TO BUILD UP TO IT)

4. WHEN GROCERY SHOPPING STICK TO THE OUTSIDE AISLES OF THE STORE

  • MY STORE HAS FRESH PRODUCE FIRST – TRY TO BUY LOCAL
  • NEXT IS THE BAKERY – STICK TO WHOLE GRAINS
  • THEN MEATS, FISH, POULTRY
  • EGGS AND DAIRY

That covers all the food groups avoiding all the processed, packaged foods as well as the candy aisle!  Of course you will need some things occasionally from the inside aisles but keep it to a minimum.

5. KEEP A POSITIVE ATTITUDE

  • IF AT FIRST YOU DON’T SUCCEED, TRY, TRY AGAIN
  • START WRITING DOWN AT LEAST ONE THING YOU ARE THANKFUL FOR EACH DAY
  • START WRITING DOWN AT LEAST ONE THING  THAT BROUGHT YOU JOY EACH DAY
  • ASSOCIATE WITH POSITIVE PEOPLE AND PUT THE DRAMA QUEENS AND POT STIRRERS ON THE BACK BURNER
  • EXPERIENCE SOMETHING NEW OFTEN – NEW FOOD, NEW RECIPE, NEW ROUTE TO WORK
  • LEARN FROM YOUR EXPERIENCES

 NOW LET’S GET HEALTHY!!

POST INSPIRED BY OSCAR HEALTH INSURANCE PROVIDING PROACTIVE HEALTH INSURANCE IN THE NEW YORK AND NEW JERSEY AREAS

 

WHAT’S TRENDING IN FOOD AND NUTRITION

As a Registered Dietitian I like to keep abreast of what is trending in the field.  I love to experience new foods and try out new ideas.  My husband often needs some coaxing in trying new things though as is true with much of the public – it’s kind of like a toddler who is going through the stages of “picky eating” and “food jags”.  I use the same principles – offer a new food with other favorite foods, ask for a “no thank you” bite and don’t make an issue of food choices – just offer a variety of healthy foods to choose from!

Ancient grains are “in” again. They’re back and nutritionally superior than many modern-day, refined grains. Some to check out this year include quinoa, kaniwa, wheat berries, and millet

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Kale and chia seeds are the craze. Kale and chia seeds are unarguably two of the hottest superfoods as of late.  Just look at these health benefits of chia seeds!

Belief in the “wheat belly”Regardless of the conflicting evidence to support wheat-free and gluten-free diets for weight loss, Paleo and gluten-free diets will remain the most popular among those looking to control their weight. Gluten-free diets also help those suffering from inflammatory diseases like rheumatoid arthritis.

We’re using MyPlate to fill your plate. Thank goodness the Food Pyramid finally crumbled because quite honestly it was confusing even for us dietitians. This year we’re all about using the USDA’s MyPlate to help teach you how to fill your plate with more nutritious foods.

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Local & sustainable foods are favorable. These were the two most trendy terms among consumers shopping for groceries.

Being more comfortable the weigh you are. The number of consumers who are comfortable with being an “unhealthy” weight seems to be on the rise this year.  Many people remain healthy even while carrying extra body weight – maybe the “big bone” theory has some credence!

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The low-fat trend is finally fading. Consumers are adding more fat back to their diets since recent studies have shown that “low fat” doesn’t necessarily lead to less body fat.

Breastfeeding is on the rise – YES!!  Women are overcoming the mass media of huge formula companies pushing their product and going with the natural and best way to feed their babies.

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Fruits and veggies first. Eating more servings of fruits and veggies was ranked the most important diet tweak to improve overall health this year.

Using low carbohydrate squash in place of pasta.  Spaghetti squash and zucchini make wonderful “noodles”.

Adapted from 14 Food & Nutrition Trends for 2014 at http://blog.myfitnesspal.com

JUMP START YOUR GLUTEN-FREE DIET!

JUMP START YOUR GLUTEN FREE DIET

JUMP START YOUR GLUTEN-FREE DIET! LIVING WITH CELIAC DISEASE & GLUTEN INTOLERANCE WAS A VERY INFORMATIVE BOOK FOR SOMEONE JUST BEING DIAGNOSED WITH THE DISEASE OR SENSITIVITY.  I THOUGHT IT WAS VERY TECHNICAL REGARDING DESCRIBING THE DISEASE.  THE BOOK REALLY DISCUSSES THE TESTS NEEDED FOR DIAGNOSIS – ALSO QUITE TECHNICAL.  THERE ARE SOME RECIPES AT THE END OF THE BOOK.

WHAT I DIDN’T LIKE WAS THAT I FELT THE TECHNICAL ASPECT MAY TURN SOME PEOPLE OFF (WHO HAVE NOT HAD MUCH EXPOSURE TO THE SCIENCES AND MEDICINE).  THE RECIPES WERE ALSO A LET DOWN.  THERE WERE TOO MANY INGREDIENTS AND PREPARATION STEPS FOR ME.  THE RECIPES ALSO JUST HAD GF (GLUTEN-FREE) OR GFCF (GLUTEN-FREE CASEIN-FREE) PASTA, FOR EXAMPLE, RATHER THAN ANY BRAND NAMES OR SUGGESTIONS.

EVERY TIME I PREPARE A RECIPE  I LOOK AT THE LABELS OF ALL THE INGREDIENTS AND AM AMAZED WHERE GLUTEN IS HIDING (CHICK PEAS AND ONION SOUP MIX!).  I DO TRY TO FIND AND USE BRANDS THAT ARE GLUTEN FREE.

THIS BOOK IS A FREE KINDLE BOOK ON AMAZON IF YOU ARE INTERESTED.