Celiac sprue is a condition of the intestinal tract where the structure of a person’s jejunal portion of the small intestine actually becomes damaged due to an immune response to the protein from wheat - gluten or gliadin. Thus malabsorption of nutrients can occur, particularly iron and folic acid. There are tests for this sensitivity. The symptoms can be intestinal distress, bloating, pain, weight loss, vomiting, diarrhea and anemia.

These people need a gluten free diet. The challenge is of course bread. Since gluten is found primarily in wheat, rye, barley and some in oats, it makes the producing of an acceptable bread difficult since it is the gluten (protein) in the wheat that lets is rise and make a nice soft bread that holds together. There are rice breads and other gluten free breads available. Some are more acceptable than others. In addition, celiac suffers want to read labels and look for grain fragments such as gluten, barley malt, etc.

The other option is to go to flat breads. Since these can be made from other grains that don’t contain gluten. Such as corn tortillas - my favorite. I think I could live on corn. A corn bread make with corn meal and spelt flour would be another suggestion.
But also recipes like Soy Millet Waffles from the cookbook Vegan Homestyle, can be made gluten free, replacing the oats with an equal part of millet. Waffles can be made sweet or savory and served with creamed vegetables, etc. Also the Potato Waffle Hashbrowns are gluten free, hearty and tasty. Actually, Vegan Homestyle contains 160 gluten free recipes. So check it out.

Do you have other ideas for flat breads that are gluten free? This would be a great help to others.

I’ve been back to making soy yogurt. The price of food these days has propelled me back into the kitchen. You can save a lot of money by cooking at home. One quart of soy yogurt is about $2.79. You can buy Kirkland brand soymilk for $1.00 and make your own yogurt. Or make your own soy milk, it’s quite simple.

Soy Yogurt

I start with 3 c. of soy milk because then I can fit it all in a quart jar. Or you can start with 1 quart soy milk if you use a larger container.

Take about 1/2 of the soy milk (room temperature or cold) and stir in 1 T. of tapioca powder or arrowroot powder. You may also add a tsp. of vanilla and 1 T. sweetener if desired. Heat and stir with a whisk to thicken, but don’t allow to boil hard. When thick pour this into the remaining soy milk and stir with a whisk. Allow the soy milk to cool to about 100 F, checking with a thermometer.

When it is the proper temperature mix in 1/2 c. of culture. (For the culture use 1/2 c. of commercial soy yogurt with live organisms or use 1/2 c. of your previous batch of yogurt) pour the thickened soy milk into a quart jar and place in a warm place to incubate. You may use a yogurt incubator which uses water to surround your container and keeps it at the proper temperature. Or many ovens will be the proper temperature if you just turn the light on. Check with an oven thermometer. 100F to 106F is what it needs. A crock pot will be too hot.

Allow the yogurt to incubate for about 6 - 7 hours. After six hours stick a spoon in it to see if it has thickened. The longer you leave it the more sour it will become. This yogurt will have a mild pleasant taste. It will not be a thick as commercial yogurt, but wonderful on cereal or fruit. Try it and let me know how it goes.

Kay H.

I received a question today about summer savory.  It is one of the herbs used in the Live-for-Health Chicken-style seasoning from Vegan Homestyle.  Summer Savory is a perennial herb with a mildly spicy flavor. Traditionally it has been used with fish, beans, stuffing, pates and other meat dishes.  I like to use it for its mild tangy taste in place of pepper, which is an irritant.

Savory can be easily grown in a pot or in your herb garden.  Harvest leaves and dry in the summer and you’ll have them all winter.

If you cannot find it in your grocery store, the chicken-style seasoning can be made without it.  There will be little change of flavor.  I encourage people to make the seasoning though, you’ll find tons of uses for it.

blessings,

Kay H.

Selenium is an important trace mineral that helps our bodies produce antioxidant enzymes which protect us from cellular changes and damage, including cancer. Selenium can often be deficient in agricultural soils and so we have to look for good sources to be sure and get the recommended 70 - 85 mcg per day.

A recent study published in the American Clinical Journal of Nutrition showed that two Brazil nuts a day would provide the needed amount of selenium. Not only this, compared to the group that received supplements, the group that received their selenium from a food source (Brazil nuts) had significantly more antioxidant activity. It is always best to get our nutrients from food if possible. The combination of vitamins, minerals and phytochemicals found in plant foods react together to give a greater benefit than when taking isolated supplements. In other words, “The whole is greater than the sum of the parts.”

A great way to get your dose of Brazil nuts is from the Holiday Nut Loaf found in Vegan Homestyle: Simple Recipes for Healthy Living. This recipe is a very tasty loaf made with Brazil nuts that makes not only a nice holiday entree but great sandwiches as well. I take some of the loaf and mash it up with soy mayonnaise, chopped green onion, pickles and celery; a very tasty spread for lunch.

Cathy wrote to me recently and shared her new twist on the Apple Oat Casserole recipe.  This recipe is in the Vegan Homestyle cookbook.  It is an easy breakfast casserole that one of our former health guests called, “the best oatmeal I’ve ever eaten.”  Cathy replaced the raisins with dried cranberries and then added some orange zest.  Sounds yummy!

If anyone has variations they’ve tried with the recipes from Vegan Homestyle, post them here, I’m sure others will want to know.    Happy Cooking!  Kay H.

Reported at the 2008 Int’l vegetarian congress was an interesting report on iron levels in vegetarians and vegans. Everyone knows that you need iron for good blood and many have equated the reason to eat meat was to get a good source of iron. But new evidence showed that heme iron (iron from blood sources like meat) actually over absorb and can damage the cells of the pancreas increasing the risk for Type II Diabetes.1

In addition, there have been concerns with iron levels that are too high and the cancer risk associated with it. The recent Iowa Women’s Health Study suggested “that intake of dietary heme iron is associated with an increased risk of proximal colon cancer, especially among women who drink . . .”2

In contrast new research presented at the vegetarian congress showed that ferritin ( a plant source of iron) is actually very bioavailable (easy to be absorbed) and does not have the same association with cancer or diabetes. Good sources are legumes including soy beans, peas, beans and lentils, also corn, green leafy vegetables, dried fruit and whole grains.

Just more good reasons to avoid eating of blood and enjoy the bountiful goodness of whole foods as grown.

Kay H.

Vegan Homestyle: Simple Recipes For Healthy Living

1JNCI Journal of the National Cancer Institute 2004 96(5):403-407; doi:10.1093/jnci/djh047
2Diabetes Care 29:1370-1376, 2006

Have you discovered the fabulous taste of kamut? Kamut means wheat in the Egyptian language, from where this grain originated. It is related to durum wheat which is the type of wheat used for pasta. It doesn’t carry as much gluten (protein) as the hard wheat we use for bread, and some people who are gluten sensitive can tolerate it.  It’s also a good source of iron and other minerals.  It has a rich almost buttery taste and I like to mix it with whole wheat pastry flour for pastries. Here is a tasty, very simple recipe from Vegan Homestyle: Simple Recipes For Health Living using kamut flour. It’s like having pineapple upside down cake for breakfast. Remember to keep the dough very soft. Enjoy!

Breakfast Fruit Bread

1/2 c. warm water 105 - 110?
1 T. honey
2 T. yeast

1 c. warm water
3 T. honey
1 T. oil
1 t. salt
1 t. vanilla or maple flavoring
2 c. kamut flour

4 c. whole wheat pastry flour

1 c. chopped dried fruit (raisins, dates or apricots)
3 c. fresh or canned fruit (pineapple rings, sliced apples or peaches, save juice)

Mix the first three ingredients in a mixing bowl and let rest for ten minutes in a warm place until yeast mixture is bubbly. Add the next six ingredients and enough whole wheat pastry flour to make a very soft dough. Turn out on a counter lightly dusted with flour (use a little unbleached flour to knead) and knead briefly. Keep the dough very soft.
Drain canned fruit and save the juice. Place canned and dried fruit in the bottom of an 8″ x 11″ baking dish sprayed with non-stick spray.
Roll out the dough and place over the fruit. Cover with plastic wrap or a damp towel. Let rise 20–30 minutes or until double in size. Bake for 35 minutes at 350? until just golden on top. Remove from oven and let rest 10 - 15 minutes. Turn out onto a cooling rack with the fruit side up. Top with Fruit Glaze and toasted chopped nuts such as pecans or walnuts.
FRUIT GLAZE: Mix 1 cup of juice from canned fruit above with 1 T. rounded, arrowroot powder, and 1 T. honey or organic cane crystals. Heat in a saucepan, but do not boil, stirring with a whisk, to thicken.

20 servings: 200 calories; 1 gram fat; 120 mg. sodium; 42 grams carbohydrate; 4 grams fiber; 17 grams sugar; 5 grams protein

If you make scrambled tofu, such as the recipe you’ll find in Vegan Homestyle, you’ll notice big differences in tofu. Even tofu that is labeled ‘firm’ is sometimes quite soft, which means it has a lot more water in it, while others are more solid and dry. So you may find that in order for a firm tofu to absorb the seasoning you might have to actually add a little liquid; i.e., water or juice from a can of olives. While other brands of tofu may need to be drained for awhile.

(To drain: unseal the package, pour off the water and place a weight on top of the tofu, like a jar of water, and let it drain for 10-15 minutes.)  If your scrambled tofu or tofu spread still seems to have too much water, try sprinkling in a little potato flour (not potato starch).

I love potato flour. It is a pre-cooked starch that thickens instantly, doesn’t have strong flavor. It can tie up that extra water in tofu, or salad dressings or sauces. Keep some in a jar in your cabinet and you’ll find many uses for it. It usually only takes 1 or 2 teaspoons. Happy Cooking!