Bruschetta

Even if you have to back off the gluten, you can still enjoy the most classic of Italian appetizers - bruschetta. The trick is to have a really flavor-packed, ripe tomato, fresh basil, a bud of garlic that you rub into your toasted bread, and some really tasty olive oil. In fact, you may want to use a cheaper olive oil for cooking purposes, and go with a high-quality oil for salads, marinades and dipping sauces, where taste really matters.

Serves two people

• 1 roll cut in half or two pieces of focaccia, gluten-free*. 
• 1 very ripe, red and juicy vine tomato (preferably organic), diced into little squares. Purists discard the tomato cores. I didn't. Do what you like. You can also use cherry tomatoes, cut in half. 
• 4-5 fresh basil leaves, torn into a few pieces. Smaller leaves are left whole.
• 1 bud of garlic, cut into two halves
• Fine extra virgin olive oil
• Freshly ground black pepper and a pinch of sea salt

1. Heat up the oven to 425°F. Once hot, put the roll halves or focaccias in for a toasting. This might take 2-5 minutes depending on if they came out of the freezer or not. Keep your eyes on them!

2. Once out of the oven, take your garlic halves and rub them really good against one side of each piece of toast.

3. Place the bread slices on separate plates, with the garlic side up. Squash a couple of tomato pieces into the bread to let them soak up a little juice. Lay out a few basil leaves. Arrange the remaining tomatoes on top. 

4. Add some freshly ground pepper and a pinch of sea salt.

5.  Sprinkle the rest of the basil on to it all, and drizzle the olive oil generously. Eat right away! 

*A few words on gluten-free bread: for this recipe, I tried Wholefoods gluten-free hamburger buns, which really look like scones to tell you the truth. They do contain eggs and some milk. 

If you live in Los Angeles, you might want to stop by The Sensitive Baker in Culver City. While many of their breads contain eggs, almonds and traces of soy, they do not contain milk. They also ship orders nationwide through gfMeals.com. Just know that they're expensive, as they're a small company and it's a cost-intensive process to bake gluten and dairy-free. 

The third option if you want to save $$$ is to bake your own rolls, using the gluten-free Homemade Wonderful Bread Mix from Bob's Red Mill. 

Still, none of these options get away from using eggs. Vegans: let me know how you solved this issue!

Whole Foods Gluten-Free Products

The Sensitive Baker

Bob's Red Mill Gluten-Free Products

Autumn Pasta with a Touch of Whole Grain Dijon, White Pepper & Honey

Here's my spin on the classic pasta primavera dish, but I'm swapping the spring veggies for the more autumnal carrots, parsnips and collard greens. Full of flavor on their own, they're just slightly enhanced with a little honey, whole grain Dijon mustard and a pinch of white pepper. 

This is incredibly easy to make... I almost feel guilty for posting this recipe, but it's so good! It's also very light on fat, yet filling. I suggest that you boil the pasta in vegetable broth to give it more flavor.

Serves two people

• Gluten-free spaghetti for two people, boiled in vegetable broth (my favorite pasta brand is Ancient Quinoa Harvest)
• 2-3 small or medium-sized carrots, peeled and finely chopped (get the smaller and sweeter-tasting carrots rather than the giant ones)
• 1 medium-sized parsnip, peeled and finely sliced almost like potato chips
• 2-3 collard green leaves, finely chopped
• 1 bud of garlic, finely chopped (my favorite is the stronger Spanish garlic, but any kind is fine)
• 1/2 teaspoon of honey
• 1-2 teaspoons of whole grain Dijon mustard (European style)
• a pinch of white pepper
• salt or low-sodium tamari sauce, according to your taste

1. Boil the spaghetti in broth for 6-9 minutes. Keep stirring so it doesn't stick.

2. Carefully heat up a little bit of olive oil. Add the garlic and fry it until it's slightly golden.

3. Stir in the carrots and parsnip. Cook until they get somewhat soft. It should go quick if you've chopped them into thin slices. Add a pinch of white pepper.

4. Add the collard greens and the honey.

5. Finally, add the mustard and a little salt to your liking.

Zuppa Toscana with Kale, Beans and Tomatoes

A thick and hearty soup from the Tuscany region of Italy, this is a great meal for chillier days! The main ingredients in this quick version of it are kale, red kidney beans, tomatoes and potatoes, plus onions, garlic and spices. Also called ribollita ("reboiled"), if you want to go really authentic on this dish, use black kale and white navy beans, add some celery, carrots and savoy cabbage to the recipe, soak your own beans overnight, and throw in some day-old bread into the mix to create a true peasant soup for the fall and winter. But here's how you make a great version of it in 20 minutes:

Serves 2 people

• A small bunch of black or regular kale, finely chopped
• 1 can of diced organic tomatoes
• 1 can of red kidney beans, thoroughly rinsed and drained (can also use white navy beans)
• 1-2 potatoes, peeled and cut into thin slices (little less than half an inch)
• 1/4 of an onion, peeled and chopped
• 1-2 buds of garlic (Spanish garlic is more potent, but regular is fine)
• 4-5 cups of soup stock (I used Wholefoods vegetable stock - it's really mild, so if you like a bit saltier taste, use a cube of veg soup stock and water instead)
• 2 tablespoons of olive oil
• 3 tablespoons of tomato paste
• oregano (dried or fresh)
• 2 bay leaves (dried)
• paprika
• salt or tamari sauce
• freshly ground black pepper

1. Heat up the olive oil carefully in a medium-to-large pot. If the oil gets too hot, it tastes bitter.

2. Add the onions and garlic.

3. When the onions/garlic turn a little golden in color, add the potatoes and a pinch of paprika, plus a little pepper. Add a little pinch of oregano. Note: if you're using the dried variety, crumble it between your fingertips to release more flavor.

4. Quickly add the vegetable broth and the tomatoes into the mix. Stir it all up.

5. Add the bay leaves, another little pinch of oregano and tomato paste.

6. Stir in the beans, then carefully add the kale. It (the kale) will shrink to a third of its size once it's boiling.

7. Give it a salt-and-spice check. Add salt or tamari, plus any additional doses of the other spices to your liking.

8. The soup is supposed to be thick. But if it looks much more like a stew and you barely see any liquid, add a little more broth.

9. Cook for 15-20 minutes until the potatoes are soft, but not overcooked and broken.

Click on this link to see Nikki's demonstration video on how to make this soup!

Travel on this diet: Italy

With all its pasta, white bread and pizza, Italy isn't an easy place to travel if you have to stay away from gluten, especially. There are so many temptations! When my husband and I went there on our honeymoon this summer, I thought: "Oh, come on - one week of a little pizza, linguini, tiramisu and espresso can't hurt, can it?" Three days later, the heart burn and skin itch wasn't worth it. It was our honeymoon after all!

But with a little creativity and diligence, you can enjoy Italy too. Do as the Italians do: eat what's seasonal. Buy fresh fruits and vegetables at the street markets for breakfast or lunch. When it comes to produce, Italy is SUPERIOR to the United States. Sure, their tomatoes may not look as perfect, shiny and super-sized as in our supermarkets. But since they don't manipulate them and bombard them with chemicals, the fruits and veggies actually have juiciness and taste.

At the restaurant, ask if you can substitute pasta for rice. Sometimes they might serve polenta, which is based on cornmeal. Just make sure it really doesn't contain any wheat (frumento) or dairy products (latticini.) Same goes with soups and sauces, which might contain some degrees of flour, milk, butter or cream.

As amazing as Italians are with pasta, gelato and baked goods, they tend to really overcook their vegetables. Even at the finest restaurants, the beautiful veggies might get transformed into a soggy grey mush, drenched in lots of olive oil. You can ask to get them steamed instead (al vapore), and also order a green salad (insalata mista) to get your share of raw veggies. In Florence, they often serve tasty vegan dishes like beans in fresh tomato sauce, or soup with kale and beans (see the recipe for that one right here on the blog!) 

As for deserts, a lot of restaurants offer fresh seasonal fruits (frutta fresca di stagioni), sometimes topped with fresh berries (frutta di bosco.) Italians are definitely coffee drinkers rather than tea drinkers, but some places serve herbal tea (tisana.) You can usually also get mineral water or fruit juices (succo di frutta.)

Here are some Italian phrases that might help you. If you're female, look for the words ending with the "a." Have fun!

I am allergic to wheat - Sono allergico/a al frumento.

I am allergic to dairy products - Sono allergico/a al latticini.

I am allergic to wheat and dairy - Sono allerigico/a al frumento e latticini.

I'm a strict vegetarian - Sono un strettamente vegetariano/a.

Is any meat or animal fat used in this? - Contiene carne o grassi animali?

Is any wheat or dairy used in this? Contiene frumento o latticini?

Can I substitute pasta for rice? Posso sostituie pasta per riso?

Organic - Biologico.

No sugar - senza zucchero.

I'd like... - Vorrei...

We'd like... - Vorremo...

... mixed vegetables - ... misto di verdure.

... steamed vegetables - ... verdure al vapore

Delicious! Delizioso!

My compliments to the chef! Complimenti al cuoco!

Grilled Salmon or Tofu with Sun-dried Tomatoes, Fresh Basil and Breadcrumbs

Yes. I still eat fish. No red meat, pork or chicken, though. I'm allergic to soy, but if you want to make this AWESOME dish vegan, you can use tofu instead. Some people get heartburn from salmon, so if you're sensitive, use white fish instead. This makes enough for two people. 

• 1-2 salmon filets (or 1-2 thick slices of plain, extra firm tofu)
• 1-2 slices of gluten-free bread, crumbled into tiny pieces
• A generous handful of sun-dried tomatoes (the ones that come in a jar with pure olive oil), chopped 
• 5-6 fresh basil leaves, chopped
• 1-2 small buds of garlic, minced (optional)
• extra virgin olive oil
• sea salt (or regular salt or tamari sauce)
• coarse ground black pepper
• tin foil (for oven use)

1. Get your grill going, or heat the oven to 400°F.

2. Put the breadcrumbs in a bowl with the sun-dried tomatoes, basil and garlic, and add a little olive oil + a pinch of salt and pepper. Mix it up.

3. Pat down the fish or tofu with some olive oil, then salt and pepper. Do it on both sides.

4. Spread the breadcrumb/tomato/basil mix generously on both sides of the fish or tofu.

5. Grab some tin foil and wrap each piece of salmon/tofu up into its own package. 

6. Place on top of the grill, or at the top of the oven and roast the packages for about 20 minutes. Open carefully (it's hot!) to check that the fish is cooked thoroughly.

7. Serve with rice and a nice green salad.

Quick & Delish! Guacamole Spread

Here's another quick vegan spread you can make. This recipe serves 1-2 people.
You can make it real chunky (like in the photo), or run everything through a blender for a smoother texture.


If you want more "oomph" to it, add a finely chopped clove of garlic and a pinch of cayenne pepper.


One more thing: you have to eat it right away - oxygen turns the avocado brown, and there really aren't any good tricks for avoiding that. Enjoy it in the moment!

• 1-2 small and ripe hass avocados (the black ones)
• 1 medium-sized tomato (red, ripe and fragrant - buy at your local farmer's market if you can)
• 2 tablespoons of finely chopped cilantro
• 2 tablespoons of finely chopped onion
• 1/2 of a lime
• a pinch of salt (add more if you like after tasting the final mix)
• 1 small bud of very finely chopped garlic
• a pinch of cayenne pepper (optional - it's very hot, so be careful that you don't add too much)

1. Peel, pitt and mash the avocados in a bowl.
2. Add the chopped onion and garlic to the avocado.
3. Dice the tomatoes and add them to the mix. Blend it all together with a fork.
4. Add the chopped cilantro to the mix.
5. Squeeze the lime and splash the juice over the cilantro. Mix it all up.
6. Taste. It's very mild at this point.
7. Add salt to your liking.
8. Optional: add a tiny pinch of cayenne pepper if you like. If you don't have cayenne pepper, use a little coarse ground black pepper instead.

Review: Garlic Jim's gluten-free pizza (3 1/2 stars out of 5)

I invited my meat, dairy and wheat-eating hubby Rich to sample Garlic Jim's gluten-free pizza. You can hear our verdict by going to the bottom of this post!

Garlic Jim's is a national pizza chain, and their new gluten-free variety has become quite popular. In Los Angeles, you can buy it at their locations in Burbank, Pasadena, South Pasadena, Simi Valley and Redondo Beach.


But be prepared to spend some cash: a medium-sized pizza for two costs almost $21. Since pizza-making might be a daunting and time-consuming task for many gluten-free eaters, I decided to feature this review anyway.


Here are the ingredients that they use for the crust: rice flour, tapioca flour, water, potato starch, potato flakes, olive oil, sugar, yeast, salt, Italian seasoning and garlic powder.


You can order their pizza with any kind of toppings (including meat.) You have to let them know if you want them to skip the cheese. The veggie pizza includes green peppers, tomatoes, mushrooms, black olives and red onions on top of a classic, tomato-based pizza sauce.


Their website: www.garlicjims.com

Click below to listen to our review of the pizza:

Garlic Jim's Gluten-Free Pizza Review.egg on Aviary.

Quick & Delish! Spread with Yams and Chives on Sun-dried Tomato Bread

When you have to stay away from lunch meats and cheese, it's easy to get tired of your vegan sandwich spreads. This is a pretty quick option - boiling the yams takes some time, but if you cut them into smaller pieces you can minimize the cooking time to 15 or 20 minutes. Store this spread in a tupperware container in the fridge and it'll last a week. This recipe is for 1-2 people. Here's all you need:

• 2 yams (the ones with red skins and an orange flesh inside.) Peel them and chop them into smaller slices to speed up the cook-time.
• 4 tablespoons of fresh chives (or as much as you like.)
• A few drops of tamari sauce (or a pinch or two of salt)
• Ground black pepper (the coarsely ground pepper looks and tastes great)
• A teaspoon or two of olive oil.
• Optional for more flavor and oomph - a tablespoon of fresh grated ginger. And/or a garlic clove.

Throw the boiled yams into a bowl, mash them up with a fork and add the rest of the ingredients. Have a taste and add more oil/chives/ginger/spices if needed.

For this recipe I used two toasted slices of Whole Foods gluten-free bread with sun-dried tomatoes and roasted garlic (note: this bread contains eggs.) You can also roll this goodness up in a little corn tortilla. 

If you think the sandwich is too dry, stick a tomato or cucumber slice between the bread and spread. 

Or do as the Italians: spread a teaspoon of olive oil on the toast and rub a clove of garlic against it before adding the spread. 


Let me know what you think.

Surviving the Alpine Village Octoberfest - a report

So here I am - a non-drinker, gluten-intolerant and pretty close to vegan - finding myself at the Alpine Village Octoberfest in Torrance, CA. My husband had been wanting to go for weeks. He eats and drinks anything he wants, and to him, a tent the size of an airplane hangar filled with beer and sausage sounds like paradise. 


I tried to postpone this until it was the end of October. Now was his only chance. I knew what I was getting myself into. He asked if I had eaten a salad or something as a preventive measure. I had been working, so I didn't have time to make dinner. I'm sure I can eat sauerkraut, I said. Off we went. 


There were oceans of beer! An oompa boompa band doing polkas and the chicken dance! Thousands of drinkers singing along! A gigantic tapestry of a Bavarian castle in the hilltops! Girls looking like Sunset Strip blondes trying to look German! 


The food selections were just what I expected: German bratwurst, Polish sausage, chilidogs, mega-pretzels and apple cake. The drinks: beer, soda, coffee or bottled water. I didn't feel like being singled out as The Water Drinker at the party. Plus, the port-a-potties looked pretty scary.


But I had a great time pretending I was in Munich for a night, listening to yodeling contests and munching on sauerkraut and potatoes off of my husband's plate. Would I go back next year? Probably not. But I survived!

What's in my pantry? When I feel extra crappy

• Pure aloe vera juice. It’s a great support for your digestive system and helps maintain stomach PH balance. The taste is hard to get over, but it does great things for your stomach and skin. I drank a quarter of a cup every morning for a month before my wedding, and it contributed to the best complexion I’ve ever had. Lily of the Desert is a good brand – get the juice, not the gel. I find it’s also helpful in soothing minor eye and gum inflammations. I use it as a mouthwash sometimes – better than the standard over-sweetened, chemical concoctions out there.

• Detox tea by the Yogi Tea company. It’s not too pricey – about $3,50-4,50 for a box of 16 teabags. It contains burdock root and a multitude of other ingredients that promote liver and kidney function - imperative for a healthy skin. They also sell berry and peach detox teas if you get tired of the original flavor. Yogi Tea is sold in major city supermarkets, but you can also buy it online through yogitea.com or get larger quantities through amazon.com.

What's in my pantry? Fruits, produce & herbs

• Fresh fruits that are kind to a sensitive stomach. Sweet Gala apples, Bartlett pears, honeydew melon, watermelon, peaches, mango. Sometimes a banana for a more filling breakfast. Berries when they’re in season and cheaper – a box of fresh raspberries are a wonderful treat that’s way better for me than pastries and chocolate!
  
• Produce that's kind to a sensitive stomach. Broccoli, carrots, yams, sweet potatoes, buttery yukon-gold potatoes, fennel for Italian dishes and a cool touch to salads, collard greens, kale, romaine lettuce or beautiful red-leaf lettuce, sprouts, cucumber. Sometimes you can get tired of eating greens, so add some tomatoes, scallions and red bell peppers for some balance in flavor and color contrast! Get your produce at the local farmer's market if you can - especially the organic produce tastes superior to the supermarket stuff. Compare the scent, feel and taste of tomatoes and you'll see what I mean... Tip: buy seasonal produce to keep costs down.

• Fresh herbs. If you're on a very tight budget, fresh herbs are the #1 way to upgrade your dishes. Try basil in tomato dishes and thyme or dill with root veggies like potatoes and yams. Chives and cilantro are great with lots of vegetarian and fish dishes. If you can stick a pot of herbs on your window sill or plant them in front of your doorstep (like I did!), you'll save $$$.

What's in my pantry? Condiments, Spices & Flavor Boosters

• Olive oil. If you happen to live in LA, Guidi Marcello's in Santa Monica is the best Italian specialty store and has some great olive oil (and Star tomato sauce!) that doesn't cost a fortune. 
• Double concentrated tomato paste. Amazing flavor-enhancer for soups, stews and marinades. You can buy it in a tube and keep it in the fridge. 
• Organic vegetable bouillon. Perfect for a quick soup base, but I also add a teaspoon to the water when I cook pasta, brown rice, quinoa and other grains, and potatoes - it's such a flavor booster. My newly discovered favorite is the "Better Than Bouillon" organic vegetable base. It comes in a little glass jar. You use one teaspoon for one cup ( 8 oz) of water.  
• Unsweetened coconut flakes. Great to sprinkle over cereal, and a subtle sweetener.
• Cinnamon. Another great subtle sweetener to put on cereal, rice-milk or rice-yoghurt.
• Honey or agave nectar. I’m not big on the taste of agave nectar in my morning tea, but it’s good for diabetics and it’s more subtle when used in cooking. Honey happens to give me heartburn, but small doses are ok if you really miss sugar. It’s also great to use a drop of honey when you’re sautéing green vegetables like kale and collard greens, to break off some of the bitter taste.
• Tamari sauce. Tamari does contain soy, but it's wheat-free and is a great alternative to salt. It has a much smoother taste than regular soy sauce and is awesome to use in stir-fries, marinades, sauces, soups, stews and even in mashed potatoes. Sold in many major supermarkets. Get the low-sodium version if you can.

What's in my pantry? The fillers (grains, breads, spreads, select canned foods)

• Gluten-free cereals. Any brand of unsweetened corn flakes is fine. I also love Nature's Path's gluten-free Whole O's, Erewhon's box of unsweetened corn flakes or crispy brown rice, and Bakery On Main's granolas.
  
• Gluten-free bread or corn tortillas for sandwiches and wraps. Wholefoods makes a bread with sundried tomatoes and roasted garlic that I really like. Only thing is it does contain milk and eggs. The Sensitive Baker in Culver City sell bread that's gluten and milk-free. If you have time, you can bake your own bread using Bob's Red Mill bread mixes. All three options still contain eggs. I just discovered a great, hearty German bread called "Genuine Bavarian" and it's wheat/dairy/egg-free - and reasonably priced. Corn tortillas are also an option for wraps. They're much cheaper than most gluten-free breads, so you can alternate between the two. Just make sure you eat the tortillas, as they're fresh foods and go bad pretty fast! 
  
  
  Whole Foods Gluten-Free Products
  
  The Sensitive Baker
  
  Bob's Red Mill Gluten-Free Products
  
  
  
• Spreads. Non-dairy and non-soy options include hummus, guacamole and things like mashed potatoes or yams with chives, scallions and green herbs. According to my Israeli friends, the only processed hummous brand worth eating is Sabra (find it at CostCo and other stores.) I prefer the fresh-made hummous at Wholefoods, and add my own flavors to it like chives, herbs, garlic, pepper or sundried tomatoes. You can also whip up your own spreads - see my blog for quick recipes!
• Gluten-free grains like jasmine rice and quinoa. Brown rice is tough on my stomach, and jasmine rice has a much nicer scent and flavor... Quinoa has lots of protein and is a good substitute for cous-cous in Middle Eastern dishes. Make sure you rinse the quinoa grains before cooking them, and add a little olive oil, tamari or herbs to make things less dry or bland.
• Gluten-free pasta by Ancient Quinoa Harvest. All other brands look and taste like the equivalent of a wet floor mop in my opinion. Use a teaspoon of olive oil as the water boils and stir continually to avoid sticky spaghetti...
• Canned tomatoes, red kidney beans and corn. I try my best to avoid processed foods, but when you're overworked or in a time crunch, you can make a great batch of veg chili for work lunches with this. If you have more time you can soak your own beans overnight. 
• Wholefoods 365 brand of vegetable broth or Better Than Bouillon vegetable base. Yes, these are processed foods, but acceptable for soup stock when you're in a hurry. Also nice as a light lunch or dinner paired with a sandwich. 

What's in my pantry? Drinks

• A glass of water with a little fresh lemon. A great start of the day, especially if you have acid reflux and had a late dinner the night before that’s making your morning miserable. Lemon in moderate doses seems to alkalize and balance out stomach acid. I have the hardest time drinking water because of the bland taste, so the lemon helps a lot to give it some flavor. You can experiment with your water flavors by adding lemon, cucumber or orange slices.
• Wholefoods 365 brand of unsweetened rice-milk. You can instead buy Rice Dream at most regular super markets, but I just found it a little too sweet after a while.
• Roibos tea. An herbal tea from a South-African bush that resembles regular tea the most in color and flavor. I was addicted to strong black Irish breakfast tea, but it gave me heartburn, so roibos is my best alternative. It's pretty common now in major supermarkets and coffee shop chains. It's sold either plain or flavored with fruits or spices, like apricot, vanilla, earl grey or chai.