Stir Fried Veggies-- a Light and Easy Meal for Anytime of the Day!

 

How about some stir fried veggies to get your morning started, or for anytime of the day, really! Healthy oil, fiber, and vitamins! #glutenfree #cornfree #legumefree #nutfree #annattofree #carrageenanfree #dairyfree #eggfree #veganrecipe

Feeds two. (Or one if it's me ) Multiply it by 3 for a family of 5.

3 large organic golden potatoes peeled and diced

2 large organic carrots peeled and sliced

1 small yellow organic onion diced

About 3 tablespoons of extra virgin olive oil

1 1/2 cups of frozen organic broccoli florets

Combine everything but broccoli in a medium nonstick skillet. Cook until the potatoes start to brown, then add broccoli. Cook until slightly browned. Sometimes I toss in 1/4 cup roasted pumpkin seeds as well. Then serve!

Enjoy!

If you try this, let me know how you liked it!

Scalloped Potato Casserole Em Style

3 pounds of organic red potatoes peeled and shredded

1 small onion shredded or diced very small

2-3 tablespoons of fresh organic oregano leaves chopped

Salt

1/2-1 pound of cheddar cheese (white cheese that is annatto free)

1-2 cups milk

2 tablespoons extra virgin olive oil

Shred potatoes and onions to resemble hash browns. Oil the bottom of a 13x9 glass-baking pan. Spread the potato and onions in the pan evenly. Add oregano evenly throughout. Salt well… as the potatoes will soak up the salt and may need more than normal. Add milk over top. Shred the cheese and distribute evenly across the top. Bake at 350° on next to the bottom rack for about an hour or until the potatoes are softened and the cheese is browned. Let it set for a few minutes before cutting and serving. Enjoy!

Have a Happy, Healthy, Gluten Free day!

~Gluten Free Em~

Em Kennedy

Copyright 2020

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Gluten Free Em’s Favorite White Bread

This bread takes a little effort, but is worth every bit of it! Fresh out of the bread machine it has a moist texture and is great for sandwiches. Of course, after a day or two it dries out and gets crumbly like all homemade bread. That is never a problem in my home though, because we eat it all up in one day!!!

Shopping list:

Eggs

Milk

Sugar in the Raw (Or brown, or white will do.)

Apple cider vinegar

Salt

Honey (Raw honey if possible)

Olive oil

White rice flour (Bob’s Red Mill is the brand that I recommend on all the flours except brown rice.)

Brown rice flour (Freshly milled using a Wondermill is how I do it.)

Tapioca starch

Potato starch

Almond meal

Active dry yeast (Make sure it says it is gluten free)

If you don’t have a corn allergy, you can also purchase xanthan gum and use a small amount, but it is not required. It does give it a more elastic texture, which makes it that much closer to the white bread you are used to. I personally do not use it any more.

If you have a bread machine:

Mix together…

2 whole eggs plus 2 egg whites

1 cup milk

1 teaspoon apple cider vinegar

3 tablespoons  Sugar in the raw (or brown sugar)

1 teaspoon salt

1/3 cup of olive oil

2 tablespoons honey

Break up the yolks with a fork and add honey to the bread pan covering the paddle thoroughly with honey. Pour in liquid mixture.

Add dry ingredients…

1/2 cup brown rice flour

1 1/2 cup white rice flour

3/4 cup tapioca starch

3/4 cup potato starch

1/4 cup almond meal

2 teaspoons of yeast/ or one packet

Set bread machine on basic with medium crust and don’t forget to scrape the edges to ensure all dry ingredients are mixed in to the batter.

Without a bread machine:

Mix the same liquid ingredients with a mixer until the eggs are frothy. Slowly add dry ingredients, scraping edge of bowl to mix thoroughly. Transfer to a greased and floured loaf pan leaving at least an inch space at the top of the pan for the dough to rise. (Can be divided into two smaller loaves if desired.) Heat oven to 200°, then turn off. Place pan with dough into the warm oven to rise. In about an hour dough should be nearly doubled. Gently press the top of the loaf until it deflates slightly. Let rise again for 1 hour. Bake at 325° for roughly 45 minutes, or until top is very dark and toothpick inserted in the middle comes out clean. Baking time will vary based of your oven.

If you don’t have a bread machine and are serious about going gluten free—Do yourself a favor and Go GET ONE! They save you time, effort, and money. They make the bread much better in texture and taste, not to mention nutrition from fresh ingredients. You will be happy you did!

~Em Kennedy~

Copyright 2016

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Quick and Easy Gluten Free Pizza

Who doesn't like a good pizza, right? Food allergies can really limit the availability of safe foods, and pizza is no exception. But not any longer!!! Here is my personal corn free, gluten free, legume free pizza recipe! This can easily be nut free as well by simply leaving out the almond flour.

Quick and Easy Gluten Free Pizza

2 cups freshly milled brown rice flour
1/2 teaspoon baking soda
1/2-3/4 teaspoon salt
1 1/2 -2 cups high protein Greek Yogurt
1/4 cup olive oil
1/4 cup almond meal (optional)

Gluten and corn free toppings of your choice. Some recommended topping listed below.
Your favorite salsa or pizza sauce. (I use Newman's Own mild salsa)
3/4 pound grated Grazier's medium cheddar cheese (or your favorite cheese)
1-2 large white mushrooms sliced
1/2 a small onion diced
1/2 a bell pepper diced
ham or pepperoni diced (Applegate is a safe gluten free, corn free brand but always check the label to be sure as products can change)

Preheat oven to 425°
Bake time is about 25 minutes or until crust is golden brown. (varies based on oven)
Makes (2) 13 x 9 pizza's or 2 medium round pizza's.

Mix dry ingredients together. Add yogurt to form moist dough. Adjust amount to make sure all flour is moistened. Add olive oil. Divide dough in half. Line 2 pizza pans with parchment paper. I use 13 x 9 glass pans or cookie sheets. Place dough in pans. Place another sheet of parchment paper on top of dough and work dough evenly throughout the pan. Do with other pan as well. Peel back top parchment paper slowly and gently. Add salsa or pizza sauce on top of  moist dough, then add preferred toppings including cheese. Bake until edges start to brown, and cheese is starting to brown. Let cool for 5-10 minutes before attempting to cut and serve.
Enjoy!
~Gluten Free Em~

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Gluten Free Em's Favorite Brownies

www.glutenfreeem.com

2 cups freshly milled brown rice flour

1/2 cup almond meal

1/2 teaspoon baking soda

3/4 teaspoon salt

1/4-1/2 cup cocoa powder (for richer brownies add more)

2 eggs

1 cup sugar in the raw (or white sugar)

½ stick of butter

1 teaspoon vanilla flavoring

1 ½ - 2 cups Greek yogurt

Sift together dry ingredients, or at least stir well. Cream together butter and eggs. Add sugar, vanilla flavoring, and Greek yogurt mixing well. Stir in dry ingredients. Batter should be thick but moist. Adjust the amount of yogurt accordingly so that dough is completely moist.

Line a baking pan with parchment paper, or butter and flour. Bake in 425° oven till toothpick inserted in the center comes out nearly clean. Don't over bake! Enjoy!

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Gluten Free Chili-Mac

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Em's Gluten Free Biscuits

2 cups of freshly milled brown rice flour

1/2 teaspoon baking soda

1/2-3/4 teaspoon salt

1/2 stick of butter (1/4 cup)

Around 2 cups whole milk Greek yogurt

Preheat oven to 425°

Mix dry ingredients together well. Cut in butter until the size of small peas. Add yogurt until all flour mixture is moist and coming together to form dough. Gently form into balls containing about 1/8 of a cup of dough each. Place them in a parchment paper lined 13x9 glass baking pan. Bake at 425° until golden brown. (About 25-30 minutes) This makes approximately 12 biscuits. Don't overwork the dough and they will be amazing!

(Tip: The higher the protein content of the yogurt, the better the biscuits will turn out. For best results, use a yogurt with at least 20 grams of protein per serving.)

To purchase Em's cookbook with this recipe in it, click here: 

Strict Avoidance Diet for Food Allergies and Gluten Sensitivity

Ever have that awkward discussion with someone about your restricted diet???
I have, many times. It doesn't get any easier, but at least over the last few years I have learned what to say. Many times I have been accused of having social anxiety because I won't eat at church or family gatherings. Many times I have been told that I am just out of touch. Many times, I have been made fun of, looked at like I was crazy, or simply not taken seriously. But the truth is, I have to follow a restricted diet to STAY ALIVE!!!
FOOD ALLERGIES ARE REAL! They really do claim lives. An average of 5 people every day die of anaphylaxis, just in the USA! Thousands more end up in the hospital. Yes, it is real! Yes, it is to be taken seriously! Yes, there are preventative techniques. Avoid your known allergens. Carry two epipens at all times, and don't hesitate to use one if you experience difficulty breathing from an allergen exposure. Have an action plan, and make sure the whole family, friends, and coworkers know what to do if something goes wrong. Advocate for those with allergies, and stand up to the bullying regarding restricted diets!

Celiac Disease, and severe Gluten Sensitivity is real as well! It is not an allergy, but still requires complete avoidance. Celiac Disease is an immune response to ingestion of gluten. It harms the small intestine, leaving damage and causing malabsorption and malnutrition. It also carries many other symptoms.

Learn the symptoms. Recognize it. Follow avoidance diet, and keep yourself and those around you safe!

Have a Happy, Healthy, Gluten Free, Allergy Free Day!
~Em Kennedy~

To purchase a copy of Em's new cookbook titled "Cooking Gluten and Corn Free with Gluten Free Em" please click here:

Southwest Cabbage Roll Soup with antelope

You will need:
1 head of green cabbage
6-8 medium potatoes
1 large onion
1/4 cup olive oil
1/2 head of cauliflower
salt to taste
3/4-1 pound ground antelope (or other ground red meat)

Cut the core out of a head of green cabbage, boil till the layers separate easily (only a few minutes) Transfer the cabbage leaves to an ice water bath.

Peel, and finely dice 6-8 medium potatoes. Dice one large onion. Cover the bottom of a large pot in olive oil. Place 3/4 of the onion into the oil. Cook on medium high till half cooked. Cut 1/2 a large head of cauliflower and throw into the pot with onions and oil. Stir often. As the onions just begin to brown, add 3/4 of the diced potatoes into the pot. Slice and add in the middle piece of the cabbage where the leaves were too small to stuff. Salt well. Add water to make a soup base. Simmer while you make the cabbage rolls.

Mix 3/4-1 lb ground antelope (any ground red meat should do if you can't find antelope), add the remainder of the onions and potatoes and mix well. Cut the stems of the leaves down to 1/4 inch so they bend easily. Stuff the cabbage leaves with about an 1/8 of a cup of meat mix and roll them up, not forgetting to tuck in sides as you reach halfway while rolling.

Add the rolls to the soup base. Be sure to place them flap down so they will stay closed while cooking. Do not stir once rolls have been placed in soup. Cover and simmer for 45 minutes to an hour.

Serve for a hot comfort meal on a cold fall day! Enjoy!
~Gluten Free Em~

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Reader's Favorite 5 Star Review for "Could it Be Gluten?"

For immediate release:

Author's new book receives a warm literary welcome.

Readers' Favorite announces the review of the Non-Fiction - Health - Medical book "Could It Be Gluten?" by EM Kennedy, currently available at http://www.amazon.com/gp/product/1520530625.

Readers' Favorite is one of the largest book review and award contest sites on the Internet. They have earned the respect of renowned publishers like Random House, Simon & Schuster, and Harper Collins, and have received the "Best Websites for Authors" and "Honoring Excellence" awards from the Association of Independent Authors. They are also fully accredited by the BBB (A+ rating), which is a rarity among Book Review and Book Award Contest companies.

"Reviewed By Renee Guill for Readers' Favorite

Could It Be Gluten? A guide to understanding the facts about the gluten free diet by EM Kennedy is a self-help book to help you get diagnosed to see if you need to adopt a gluten free diet. EM Kennedy explains how you should be tested for Coeliac Disease first before going on a diet. She talks about the symptoms and how they can be the same as other diseases like thyroid. She also tells you what foods and even non-food items have gluten in them and how to check for it. EM Kennedy even gives you recipes, though you need to get them at her website for which she shares a link.

I thought that Could It Be Gluten? by EM Kennedy was extremely informative. I liked that she reminds people, in capital letters, that they need to be tested by a doctor first. I also liked how she tells readers what tests to take and what’s involved in the testing. EM Kennedy also explained how to do the elimination diet to find out if you have it. She mentioned all the foods involved. I was wondering what was left. She even mentions non-food items like toothpaste and shampoo. Who knew? She was extremely thorough and not too technical, so even I could understand it. It was a pretty quick read. I know I think I might have this, so if anyone even suspects they have a gluten issue, I highly recommend you read this book. It might help ease some of your anxiety."

You can learn more about EM Kennedy and "Could It Be Gluten?" at https://readersfavorite.com/book-review/could-it-be-gluten where you can read reviews and the author’s biography, as well as connect with the author directly or through their website and social media pages.

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Media Relations
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800-RF-REVIEW
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Why the Gluten Free Diet?

For many years my kitchen has been gluten free. For many years I have been on  a strict gluten free diet. For years I have been enjoying the benefits. But many times the question has come up, Why? Why do some people need a gluten free diet? What is it that causes some of us to struggle digesting this popular food?

There are so many possible causes for a gluten sensitivity. I have compiled a list of some of the most common. THIS IS BY NO MEANS AN EXHAUSTED LIST!

1) Celiac Disease: an autoimmune disorder where ingestion of gluten produces autoimmune damage to the villi in the small intestine. Malabsorption and many other symptoms can be associated with this disease. A gluten free diet is a MUST to treat this disease.

2) Gluten Sensitivity: A health problem where the ingestion of gluten causes many negative affects similar to Celiac Disease but without positive tests to prove Celiac Disease. Malabsorption, digestive issues such as IBS, or chronic diarrhea can also be related to this kind of reaction to gluten. Inflammation in any part of the body can result from eating gluten if you have a Gluten Sensitivity.

3) Hashimoto's Thyroiditis: This is an autoimmune disease of the thyroid. It causes your body to attack your own thyroid. It is very damaging to the body and can result in many other problems. Many people who have this disease also need to avoid gluten for inflammation reasons. In many cases, a gluten sensitivity is also an issue with someone who has Hashimoto's.

4) Lactose Intolerance: This is a difficulty digesting the sugar in milk called lactose. It often results in gas, indigestion, and in some cases severe stomach pains, headaches and much more. Those with this issue tend to have other digestive problems, and struggle to digest the complex protein found in wheat we know as gluten. Lactose intolerance doesn't "cause" gluten sensitivity, but may be helped by the avoidance of gluten containing foods. Many times the underlying cause of Lactose Intolerance is a sensitivity to gluten.

5) Chronic Inflammation: This is a health problem that manifests in inflammation of the body that is continual. It can lead to or be caused by many problems, such as heart disease, lupus, or other autoimmune disorders, and even muscular or connective tissue issues. Those who experience inflammation on a constant basis may benefit tremendously from a gluten free diet. In some cases a dairy free, low histamine diet would also benefit someone in this case.

6) Mast Cell Disorders: This term can be used to describe Multiple Chemical Sensitivities, Mast Cell Activation Syndrome, and some other allergic type diseases. In many cases, the symptoms include anaphylaxis, severe asthma, chronic hives, and severe digestive issues. Those with a Mast Cell Disorder react very easily to gluten, and in may cases also have a gluten sensitivity. Those with these disorders usually have to avoid high histamine foods, as well as other known triggers that cause them anaphylaxis. Gluten promotes inflammation and thus would exacerbate the symptoms of a Mast Cell Disorder.

This is only a few, many more reasons for needing a gluten free diet exist. The gluten free diet isn't for everyone. I'm not one of those who believes in a "fix all" diet. There is no way that everyone of us would be enough alike to all need this diet modification. But the truth is, many out there who suffer needlessly would benefit tremendously from simply avoiding gluten! The key is to find out for yourself if the health problems you are experiencing could be helped by a gluten free diet! To do that, you need to try an elimination diet. The details of Why, When, and How to go gluten free can be found in my book, "Could it be Gluten?" and is available on Amazon as kindle eBook, or paperback version. Get your copy today! 

Have a Happy, Healthy, Gluten Free Day!

~Gluten Free Em~

How to Recognize an Allergic Reaction to Food

When it comes to food allergies, to many people are still in the dark.
This life-threatening condition should get more public attention as it could mean sparing a life.
Every 3 minutes someone is sent to the ER as a result of a life-threatening reaction to food according to www.foodallergy.org.
It is more than just a dislike for a food, as a matter of fact, I positively adore nearly every food I am allergic to, but I don't dare eat even the smallest crumb or risk my throat closing up. What exactly are the symptoms of a food allergy? I have written many blog posts and social media posts on this topic before, but I think it bears repeating. In fact I want to flood the internet with articles on how to recognize the symptoms of  a food allergy in hopes of saving a life.
The symptoms of a food allergy varies from person to person, but here are the main signs:

Mild to moderate symptoms... (can be one or many of the list below)

Hives (reddish, swollen, itchy areas on the skin)
Eczema flare (a persistent dry, itchy rash)
Redness of the skin, particularly around the mouth or eyes
Itchy mouth or ear canal
Nausea or vomiting
Diarrhea
Stomach pain
Nasal congestion or a runny nose
Sneezing
Slight, dry cough

Severe symptoms may include one or more of the following...

Swelling of the lips, tongue, and/or throat that blocks breathing
Trouble swallowing
Shortness of breath or wheezing
Turning blue
Drop in blood pressure (feeling faint, confused, weak, passing out)
Loss of consciousness
Chest pain
A weak or “thready” pulse
Sense of “impending doom”
Severe symptoms, alone or combined with milder symptoms, may be signs of life-threatening anaphylaxis. This requires immediate treatment.

For some of us, the main symptom is difficulty breathing and feeling faint. Others may be more subtil and persist as IBS, or other digestive disorders. The most important thing is to respond quickly to any sign of a severe reaction!

Here is an example of how one of my reactions can manifest: (This one I am about to describe has actually happened.)
I accidentally consume a "safe" food that was cooked in a pan that was previously used for eggs and not washed properly. My lips start to tingle. My head feels a little dizzy. My asthma kicks in and I feel like it is hard to breathe in. My tongue gets itchy and my throat starts to close up. My blood pressure drops, and I feel disoriented. I can recognize that I am having a reaction, but I may not be capable of thinking through my plan of action, and thus may have to rely on someone else to administer the meds to stop the reaction. All this can progress fast within a few minutes, but for some of my other food allergies, it may take up to 30 minutes for symptoms to peak. This is called anaphylaxis and is a medical emergency treated with epinephrine. (Because of my other health issues including allergies to nearly all prescription and over the counter drugs, I use a natural antihistamine called Quercetin on first sign of an allergic reaction and at times it is sufficient to stop the reaction. This should only be done upon consent of an allergy doctor, as in most cases it is not strong enough to stop the reaction in a normal person. Epinephrine is the safest option for most people.)

Do you know anyone who is dealing with the symptoms of food allergies? Share this post with them and help spread the information. It may save a life, and that life may be of one of your loved ones. Together we will win this war against food allergies by being an advocate for those who suffer on a daily basis with this health problem.
Here's to life!
Have a Happy Healthy, Allergy Friendly Day!
~Gluten Free Em~

The Seriousness of Cross-Contamination

Do you ever find yourself wondering what the right thing to do is in the case of cross-contamination? Do you feel pressured to just give in? Do you find yourself second guessing your decision to completely abstain?
If you answered yes to any of these questions, then this post is for you! READ ON!

Many years ago when I first went gluten free, I knew nothing about food allergies or intolerance. I simply knew I wasn't feeling well and wanted things to change. My doctor suggested a gluten free diet to help my body heal. I listened to her, did some research and found out about Celiac Disease. I didn't wait to be tested for Celiac, I just went gluten free. Long story short, my life changed drastically! Things weren't perfect, but the difference was huge. I faced the music from friends and family concerning the diet...as I am sure we all do...and began to give in. Just a little here and there. I shared microwaves with them. I would hang out in the kitchen as they were preparing a gluten filled meal, or baking a cake. I would even allow them to bring their food into my kitchen thus contaminating it. I knew it made me sick. I felt it. I really couldn't deny the obvious result was that just a little bit of contamination was all it took to make me SICK! I thought it was just in my head at first and did some serious research. I found that people with Celiac experience intestinal damage by even the tracest amount of gluten ingestion! 

There was no getting around the truth. I couldn't afford to get exposed to even the smallest amount of gluten equaling the size of a crumb. One crumb was all it would take to make me sick.
The truth was devastating at first. But it did confirm my suspicion based on my symptoms. The next step was to completely rid my life of gluten. So I did. My life is so much better now. My kitchen is safe from gluten contamination. My soaps, meds, and even my supplements are free of gluten. But every now and then I get exposed when out of the house. Those infamous cramps, diarrhea, brain fog, inflammation, moodiness, and much more symptoms all come back for a few weeks until my body is able to rid itself of the gluten.

Of course, food allergies are different...but still very serious. One trace amount of one of my food or drug allergies can cause me to go into anaphylactic shock! So cross-contamination is truly a big deal with allergies as well.

The bottom note of this post is this: Cross-Contamination is serious and must be avoided at all cost!

Don't second guess your decision to avoid gluten at all cost, just do it! You know what is best for your body. The Glute Free diet isn't all fun and games but it is a life necessity if you are Celiac or sensitive to gluten. Do the right thing for your body and avoid Gluten!

Have a Happy, Healthy, Gluten Free Day!
~Gluten Free Em~