Orange-Pecan Encrusted Salmon

Many years ago, I had a wonderful dinner at a restaurant in Damariscotta, Maine.  Unfortunately, that restaurant has since closed, but the happy recollection of that delicious meal lives on in my memory.  I remember a salmon fillet topped with a crunchy topping that included pecans and brown sugar (and probably crumbled Ritz crackers, too).  This recipe was inspired by that dish and is just as satisfying.  The addition of fresh fruit really escalates the complexity of flavors and the orange pairs beautifully with the salmon.  The topping mixture can be prepared ahead of time, making this a quick, fool-proof meal to throw together at the last minute.  Turn a week night into something special or dazzle company; whenever you serve this dish, you will see smiles!

Orange-Pecan Encrusted Salmon
Makes 2 servings

1 navel orange (seedless)
2 (5 oz.) center-cut salmon fillets, skin removed
1 teaspoon fresh orange zest (from orange)
2 tablespoons pecans, finely chopped
2 tablespoons gluten-free panko breadcrumbs
1-1/2 teaspoons coconut sugar
1-1/2 teaspoons coconut oil (melted), plus more to coat pan
salt and pepper to taste

1.  Preheat oven to 375-degrees F.  Zest the skin of the orange into a small bowl.  Add the chopped pecans, panko breadcrumbs and coconut sugar.  Add 1-1/2 teaspoons melted coconut oil and stir with a fork until well distributed and mixture resembles coarse crumbs.  Set aside.

2.  With coconut oil, grease a baking pan or individual casserole dishes; set aside.  Cut orange into four to six 3/8" slices (depending on size of orange), reserving the two rounded ends for juicing.  Stack slices and cut away the rind.  Place two or three orange slices in a row on the baking pan and repeat with remaining orange slices to create a second row (or line the bottom of your individual dishes with the orange slices). 

3.  Season both sides of one salmon fillet with salt and pepper and place it on a row of orange slices; repeat with remaining salmon fillet.  Take the reserved orange ends and squeeze fresh orange juice over each fillet.  Evenly divide the crumb mixture and spoon over the top of both fillets and press down lightly with your hand.  Bake in the preheated oven for 18-24 minutes or until salmon flakes easily with a fork.  Garnish with any remaining orange slices (optional).  Serve immediately.

Nutritional Information per serving: 369 calories, 15.9 g carbohydrate (2.6 g dietary fiber, 9.4 g sugars), 22.3 g total fat (6.2 g saturated fat, 0 g trans fat), 71 mg cholesterol, 103 mg sodium, 54.5 mg calcium, 583 mg potassium, 26.5 g protein.

Original recipe by Kathy Sheehan, copyright 2013

Baked Eggs with Grilled Onions, Vegetables and Croutons

Eggs are a quick, easy and inexpensive go-to ingredient that makes an excellent meal any time of day.  This recipe is perfect for brunch or a light supper.  You can make the croutons, grilled onions and sauteed vegetables ahead of time, so this meal can be assembled quickly and baked just before serving.  Be sure to use gluten free bread, if that is a concern for you.  Since my diagnosis of celiac disease a few months ago, I must admit these little, buttered croutons are a wonderful treat that satisfies my cravings for bread.  Also, this is one of my famous "hidden vegetable" dishes.  (I'm known for hiding vegetables in nearly everything!)  If getting your family to eat vegetables is a challenge, then try this recipe and include their favorite vegetables in the saute.  I highly recommend including the sun-dried tomatoes for their rich, sweet flavor.  They add a lot to this dish and pair nicely with the eggs.

Baked Eggs with Grilled Onions, Vegetables and Croutons
Makes 1 serving

1 slice of gluten free bread, cut into small cubes
2 teaspoons olive oil (vegan butter spread can be substituted)
1/2 of a small Vidalia onion, thinly sliced
1 tablespoon julienne cut sun-dried tomatoes in oil with herbs
2 cups mild greens or spinach leaves, chopped (I use Olivia's Cooking Greens)
2 eggs
2 tablespoons unsweetened almond milk (any milk or cream can be substituted)
salt and pepper to taste
fresh chopped parsley, if desired
boiling water

1.  Preheat the oven to 375-degrees F.  Spray an 8-ounce ramekin with non-stick cooking spray; set aside.  Set a pan of water or kettle on to boil.

2.  In a large skillet, heat 1 teaspoon of the olive oil on medium heat.  Add bread cubes and stir until cubes are coated.  Cook and stir until cubes are golden brown.  Remove from skillet; set aside.

3.  Lower heat to medium-low.  Add the remaining oil to the pan.  Add sliced onions and grill until softened and beginning to turn a golden color.  Add the sun-dried tomatoes and heat thoroughly, stirring often and cutting tomato strips into smaller pieces.  Add the greens and cover skillet with a lid.  Allow to steam until leaves are wilted, about 1-2 minutes.  Season vegetable mixture with salt and pepper to taste.  Spoon vegetable mixture into prepared ramekin.

4.  Sprinkle the toasted bread cubes over the vegetables.  Gently crack two eggs into the ramekin, being careful not to break the yolks.  Season eggs lightly with salt and pepper.  Spoon one tablespoon of the milk over each egg.

5.  Place ramekin into a larger baking dish.  Carefully pour the boiling water into the baking dish until it reaches half way up the side of the ramekin. Place in preheated oven and bake for 16-22 minutes, or until egg whites are done and yolks are partially set (or cooked to your taste preference).  Remove ramekin from the water bath and garnish eggs with chopped parsley, if desired. Serve immediately.

Nutritional Information per serving: 340 calories, 31.5 g carbohydrate (6.1 g dietary fiber, 8.6 g sugars), 18.6 g total fat (3.6 g saturated fat, less than 1 g trans fat), 372 mg cholesterol, 819 mg sodium, 152.8 mg calcium, 248 mg potassium, 18.3 g protein.

Recipe by Kathy Sheehan, copyright 2013

Super Green Summer Soup

With the abundance of vegetables in gardens and available at farmer's markets, it's the right time to make this delicious summer soup.  It is a wonderful first course and can be heated gently or eaten cool.  It is refreshing and nutritious!  If you don't have fresh vegetables available, then substituting frozen vegetables is fine, too.  (I used the frozen California Blend of broccoli, cauliflower and carrots in place of some fresh vegetables called for in the recipe.  Also, frozen broccoli or sliced leeks can be substituted for fresh, if it is more convenient.) It's a very quick and easy to prepare meal and will keep well in the refrigerator for several days, making it easy to grab something nutritious to bag and go for a work day lunch.

Super Green Summer Soup
Makes 4 servings

1 teaspoon organic coconut oil or olive oil
1/2 medium onion, chopped
1 leek, sliced
3 cups broccoli florets
1 cup cauliflower florets
1/2 cup carrot, chopped
1 celery stalk, sliced
1 cup chopped kale leaves
2 cloves garlic, minced
2 and 1/2 cups chicken or vegetable broth
1/2 cup unsweetened coconut milk (or Coconut Almond milk)
salt and pepper, to taste
juice of 1/2 lemon (or dash or two of hot sauce or cayenne pepper, as desired)

1. Melt the coconut oil over medium heat in a large skillet.  Saute the onion, leek, broccoli, cauliflower, carrot, celery and kale until beginning to soften and kale leaves are wilted, about 4-5 minutes.  Add the garlic and cook, stirring often, until fragrant.  Remove from heat.

2.  Into a blender, measure the broth and coconut milk.  Add the vegetables, salt, pepper, lemon juice or hot sauce.  Blend until smooth.  Taste and adjust seasonings, if necessary.  Serve immediately or can be refrigerated for several days.  Serve warm or cool, as desired.

Nutritional Information per serving: 81 calories, 12.6 g carbohydrate (2.6 g dietary fiber, 4.7 g sugars), 1.8 g total fat (1.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 678 mg sodium, 116 mg calcium, 142 mg potassium, 2 g protein.

Recipe by Kathy Sheehan, copyright 2013

Fish Taco Salad

Tonight I had a craving for fish tacos.  I love them, but one single taco (which is all I will allow myself at a meal) sometimes just isn't enough to satisfy.  It would only leave me wanting more!  So, I created this huge, dinner-size salad that has all the same flavors.  It filled me up and left a happy smile on my face.  You can serve the toppings on any amount of your favorite greens, but when it comes to leafy greens, I say more is better!  One of the best parts of this salad is the delicious homemade dressing.  It is derived from the tangy sauce that normally accompanies a fish taco and it is YUMMY!  Make a note of it and file it away in your recipe box because I know you'll want to use it often.

Fish Taco Salad
Makes 1 meal-size serving

3 ounces frozen fish nuggets or fish sticks (I used Henry and Lisa's Gluten Free Fish Nuggets)
3 to 4 cups leafy greens or mixed greens, torn into bite size pieces
1/2 cup shredded cabbage (a coleslaw mix works well)
1 plum tomato, seeded and diced
4 or 5 corn tortilla chips, lightly crushed into small pieces (gluten free)

Dressing Ingredients:

2 tablespoons light mayonnaise (gluten free)
1/4 teaspoon tomato paste
1/4 teaspoon rice wine vinegar
juice from 1/2 lime (about 1 tablespoon)
dash of ground cumin
dash of cayenne pepper or hot sauce, to taste
dash of garlic powder
ground black pepper, to taste
dash of smoked paprika
2 teaspoons fresh chives, finely chopped
1 tablespoon fresh cilantro or parsley, minced
1 and 1/2 tablespoons original, unsweetened almond milk (or skim milk)

1.  Prepare the fish nuggets according to package directions, turning half way through cooking.  Bake until crispy.  Remove from oven and cool slightly.  Cut into bite-size pieces; set aside.

2.  While the fish is cooking, place the lettuce, cabbage and plum tomato on a serving plate or in a large salad bowl.  Crush the tortilla chips and set aside.

3.  In a small bowl, whisk together the dressing ingredients.  Add the herbs and spices in amounts according to your own tastes.  It should be somewhat thin so it can be drizzled easily over the top of the salad; set aside.

4.  To assemble, place the chopped fish nuggets over the lettuce, cabbage and tomato mixture.  Sprinkle the crushed corn tortillas on the salad and spoon the dressing over all.  Toss, if desired, and serve immediately.

Note: Other salad toppings you might include are chopped avocado and/or sliced black olives, although these optional additions are not included in the nutritional information below.

Nutritional Information per entire recipe (1 serving): 302 calories, 20.4 g carbohydrate (3.7 g dietary fiber, 3.6 g sugars), 17.8 g total fat (1 g saturated fat, 0 g trans fat), 50 mg cholesterol, 475 mg sodium, 121 mg calcium, 318 mg potassium, 16.2 g protein.

Recipe by Kathy Sheehan, copyright 2013

Lemon Mug Cake

Cake from a microwave?  Can it really be good?  The answer is YES!  This is a very quick, easy and versatile recipe.  If served as a single serving, it's delicious as the main course for breakfast, brunch, a quick and light lunch or, when divided into two portions, it makes a perfect snack or dessert.  The addition of flaxseed boosts the nutritional complexity, making this cake an excellent source of dietary fiber, Omega 3 and 6 fatty acids, thiamine, magnesium, manganese and copper.  Who would guess that something that tastes so decadent would deliver such a healthy punch?  The cake is meant to be eaten warm, right out of the microwave or oven.  Top it with crushed raspberries, strawberries or blueberries for even more antioxidants, vitamins and fiber.  It's gluten free, sugar free, and low carb -- who could ask for more?

Lemon Mug Cake
Makes 1 meal-size serving (or 2 dessert servings)

1/4 cup almond flour (or finely ground almonds)
1 Tablespoon ground flaxseed meal
1 Tablespoon gluten free all-purpose baking mix
1/2 teaspoon GF baking powder
1 and 1/2 Tablespoons Splenda granular (or other sweetener of your choice)
1 teaspoon fresh lemon zest
1/2 Tablespoon salted butter, melted and cooled slightly
1 large egg
juice from 1/2 lemon (about 1 TB)

1. Spray an 8 ounce microwaveable or oven-proof ramekin or mug with non-stick vegetable spray: set aside.  (If making two servings, prepare two 1/2 cup custard cups or mugs.) 

2. In a small bowl, mix together the dry ingredients (almond flour through lemon zest).  With a fork, stir until well mixed.  In another bowl, beat the egg, melted butter and lemon juice until blended.  Add all at once to the dry ingredients and whisk with a fork until all the dry ingredients are moistened.  Pour batter into the prepared dish(es). 

3.  Microwave on high for 1 minute and check for doneness.  The cake will puff up and begin to release from the ramekin or mug along the edges.  The center should be puffed and almost set (the cake will continue to cook slightly after being removed from the microwave).  If the center is still sunken and soft, microwave for an additional 15 seconds.  The cake should spring back when touched slightly off center.  Do not overcook.  Remove from microwave and allow to cool for about 5 minutes before serving.  (Note: For two dessert-size servings, divide batter into two dishes and microwave on high for 40 seconds and then test for doneness.  If more cooking is required, microwave in 10 second intervals until desired consistency is reached.)

4.  For oven cooking: Preheat oven to 350-degrees. Bake for about 12-14 minutes or until center springs back when touched.  Cool for about 10 minutes before serving.

5.  Top with berries that have been crushed with the tines of a fork and sweetened with 1 teaspoon Splenda and whipped cream, if desired (optional).

Nutritional Information per entire recipe (1 meal-size serving, no toppings): 353 calories, 18.6 g total carbohydrate (6.1 g dietary fiber, 3 g sugar), 27.3 g total fat (6.1 g saturated fat, 0 g trans fat), 210 mg cholesterol, 298 mg sodium, 270.4 mg calcium, 35 mg potassium, 14.4 g protein.  (Note: For a dessert size serving, divide the batter into two dishes and cut the nutritional information by half.)

Recipe by Kathy Sheehan, copyright 2013

Fried Egg in a Red Pepper Frame

Amazing things have been happening since I last wrote, namely my blood sugar has remained in the normal range on the gluten-free/dairy-free diet for over five weeks and my bloated wheat belly is melting away.  My doctor has reduced my Metformin by half and, if my BG remains normal, I will be allowed to go off of it completely in a few weeks.  In one week, I can begin to reintroduce aged cheeses to my diet and evaluate if my intestines have healed enough to tolerate these lower lactose dairy products.  This is all very exciting news!  Reading and learning more about Celiacs disease and meeting with a dietitian have occupied much of my time lately but, as much trouble as it has been to make this adjustment, it has been worth it.

Another simple addition to my daily routine is drinking an adequate amount of water for my body size and weight.  I learned just how important adequate hydration is when I saw my blood pressure drop significantly just by drinking more water!  Although my blood pressure isn't perfect yet, I learned that being chronically dehydrated can raise your blood pressure.  I was instructed to drink 1/2 of my body weight in ounces every day.  So, if you're dealing with high blood pressure, just don't take a pill, have a drink of H2O!

While being on this highly restrictive elimination diet for the past several weeks, I must admit it has been a challenge in the kitchen.  Naturally, I've increased my intake of vegetables (I didn't really have a choice, if I wanted to eat!).  Below is one of my quick, go-to recipes that is perfect for breakfast, lunch or a light dinner.  I serve my framed egg over a salad that has been lightly dressed and sprinkled with roasted pepitas (pumpkin seeds).  If your diet allows, a sprinkle of cheddar cheese, lightly buttered toast points or crackers would be a nice addition, too.  (Note: If you have a gluten sensitivity and wish to add toast points or crackers, please be sure to choose gluten-free products.)

Fried Egg in a Red Pepper Frame
Makes 1 serving

2 eggs (at room temperature)
two 1/4" thick rings cut from a red pepper (any color pepper can be substituted)
1 TB extra virgin olive oil
salt and pepper to taste
sprinkle of cheddar cheese, optional

1.  Heat the olive oil over medium-high heat in a heavy skillet.  Place the red pepper rings into the pan and press down onto the hot surface with the back of a spatula for a few seconds (this may help the peppers to adhere to the pan).

2.  Gently crack an egg into the center of each pepper ring.  If necessary, again press down on each pepper ring with a spatula so the egg white doesn't seep under the ring, press only until the egg white solidifies a bit.  Season with salt and pepper.

3.  After about 1-2 minutes, carefully turn over each egg with its red pepper frame and continue cooking until the yolks are cooked as desired.  Sprinkle with cheese (optional) and serve immediately.

Nutritional Information per serving (doesn't include salad, cheese or any additional sides): 137 calories, 1.6 g carbohydrate (0.4 g dietary fiber, 1 g sugar), 11.8 g total fat (2.6 g saturated fat, less than 0.1 g trans fat), 186 mg cholesterol, 355 mg sodium, 29.4 mg calcium, 111 mg potassium, 6.5 g protein.

Recipe by Kathy Sheehan, 2013

Cure for My Insulin Resistance & Diabetes?

This past week has been one of high emotion for me because I may have found the root cause of my insulin resistance and diabetes!  I discovered that I have probably lived my entire life with undiagnosed Celiacs disease, which is an allergy to gluten.  Gluten is found in bread products, cereal, crackers, bagels, any wheat-based baked good, and even found in sauces, some canned goods and salad dressing.  This has nothing to do with carbs!  The culprit is wheat, rye and barley in all their various forms, and oats (although to a lesser degree).  This discovery was not made by my doctor; it was made by me because I became determined to find the root cause of my diabetes after my last doctor visit in April where I learned from my blood test results that my A1C barely improved after months of eating almost entirely a plant-based, vegan diet and even after losing 10 pounds!  My doctor was puzzled and had to sit a while before he attempted to explain why there might be no noticeable improvement.  His solution? Increase my meds or restart insulin.  I said no, asked for 3 more months and then went home and cried, feeling confused and frustrated.

How did I make this discovery?  The story is a round-about one.  My daughter broke out with a serious case of hives.  As a result of my online research to help her explore the possibility of a food allergy and treatment options, I came across a book called The Blood Sugar Solution by Dr. Mark Hyman, MD.  Although this book sounds like it only refers to diabetes and blood sugar control, it actually is a guide to helping anyone with a chronic illness, from allergies, high blood pressure or high cholesterol to autoimmune disorders, such as diabetes, lupus or fibromyalgia. 

About the book: In the book, he challenges his readers to not just treat the symptoms of their condition, but to discover the root cause and correct it.  I read the book from cover-to-cover, took the questionnaire-style quizzes to discover any vitamin deficiencies or body imbalances I might have and discovered I scored quite high on the digestive system quiz, although I don't have any uncomfortable gastrointestinal problems.  As suggested, I began following the advanced diet plan outlined in the book.  This is a total elimination diet of no sugar, no gluten or grains of any kind, no dairy, no starchy vegetables or other starchy foods (like rice, corn, peas or potatoes) and even no fruit (except for 1/2 cup of berries per day) for a minimum of six weeks.  The point of this strict diet is meant to "reboot" my body chemistry.  I was intrigued and willing to give it a try.  To my amazement, within 3 days, my blood sugar readings fell dramatically into the normal range!  No matter when I take it, morning, noon, night, before or after meals -- my BG is perfectly normal!  When this dramatic and welcomed side effect occurred, I began to suspect a food allergy and was prompted to learn more.

My "Ahh-Ha!" Moment:  In my research about food sensitivities and especially celiacs disease, I came across the statement that untreated celiacs in young children can interfere with growth hormone.  Interesting!  I am an extremely short-statured person, but come from normal-sized parents and a family of normal-sized siblings.  (This is a curiosity that has baffled my doctors my entire life, but they either contributed it to my low birth weight or walked away scratching their heads.) This bit of information led me to recent studies in the Middle East and Italy that have found celiacs disease is the #1 cause of unexplained short-stature in children (even when no other symptoms are present), not a growth hormone deficiency!  For me, this was the last piece of my complicated puzzle and explained just about every chronic problem I have had from late onset of puberty, high blood pressure and reduced bone density at an early age to infertility problems and miscarriages...not to mention inflammation, early onset of arthritis and insulin resistance!  You might be saying, "I'm not short, so what does this have to do with me?"

About Celiacs disease:  Celiacs is an allergy to gluten that causes inflammation and damage to the intestinal lining.  This results in what is called "leaky gut syndrome."  When that happens, tiny digested food particles and waste products pass through the intestinal lining and into the blood stream.  These foreign particles are attacked by the body's immune system as toxic invaders, which in turn causes inflammation.  Chronic inflammation causes all kinds of problems, including insulin resistance (and everyone knows that insulin resistance is what starts the ball rolling downhill that can eventually lead to Type 2 diabetes). 

Celiacs is condition that often runs in families and can manifest itself at any time in a person's life.  You can be tall or short, skinny or overweight, young or old.  The most common symptoms are bloating (even mildly), gas after eating or the feeling that a war is going on in your gut.  These symptoms make it easy to detect but, unfortunately, most people with a sensitivity to gluten don't have gastrointestinal problems. Their symptoms are most often misdiagnosed as other illnesses or syndromes.  There are a myriad of symptoms that can be as a result of celiacs, but follow this link to read about the most common:  https://www.celiac.org/index.php?option=com_content&view=article&id=6&Itemid=12

Why am I telling you this?  I felt compelled to share my discovery and experience, just in case you may never have thought of a food allergy being the cause of your condition before.  If you're at a loss to why your diabetes treatment isn't working, even with meds, diet and exercise, going gluten free (and possibly dairy free, as well) for a couple of weeks or months may be something to try.  Read the book The Blood Sugar Solution by Dr. Mark Hyman, MD and learn about how our body systems are all connected and what happens when just one goes south!  It won't hurt and it might help, so what do you have to lose?  For me, only a few days on the elimination diet resulted in normal blood sugars!  My aches and pains have subsided and I have more energy.  I no longer have the spikes and crashes in my blood sugar that can be so uncomfortable and difficult to manage.  After one week, I lost 4 pounds (after being on a plateau for weeks) and, most importantly, nearly 4" melted away from around my waist.  The reduction of belly fat will definitely improve my insulin resistance.

Stay tuned!  My blog will be taking a turn from this day forward.  I'm in the kitchen reworking my favorite recipes right now to make them gluten free and even more healing for my body and yours.  I'm delighted to continue sharing my journey of discovery with you.  Blessings to all!