tag:blogger.com,1999:blog-30161715788465750132024-03-17T20:03:25.982-07:00FoodWise NutritionAutumn Hoverter, MS, RDhttp://www.blogger.com/profile/07662241125827893069noreply@blogger.comBlogger157125tag:blogger.com,1999:blog-3016171578846575013.post-29736772767646960472016-04-25T15:06:00.000-07:002016-04-25T15:06:52.550-07:00Where is Autumn?Hello, friends!<br />
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So you may have noticed a general lull in the blog posts coming your way recently. OK, really since my little ball of energy and wonder was born. I have FIVE unfinished posts sitting in this space waiting to be finished and well, I just haven't committed the time to that process. It just takes too long! <br />
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But never fear, I'm still on the interwebs, just in places with a much lower word count requirement. You can talk with me on <a href="https://twitter.com/FoodWiseRD">twitter</a> or follow me on <a href="https://www.instagram.com/autumnhoverter/">Instagram</a>. I'm still chatting about nutrition and food with a little bit of life thrown in. I'd love to see you there!<br />
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I've also started promoting my nutrition-based food photography and you can check out my iStock portfolio <a href="http://www.istockphoto.com/portfolio/autumnhoverter?facets=%7B%22pageNumber%22:1,%22perPage%22:100,%22abstractType%22:%5B%22photos%22,%22illustrations%22,%22video%22,%22audio%22%5D,%22order%22:%22bestMatch%22,%22filterContent%22:%22false%22,%22portfolioID%22:%5B5310277%5D,%22additionalAudio%22:%22true%22,%22f%22:true%7D">here</a>.<br />
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So, will I ever blog again? Oh, probably. You'll be the first to know :)<br />
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Cheers!<br />
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<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com26tag:blogger.com,1999:blog-3016171578846575013.post-76147542107057530082016-01-26T07:17:00.000-08:002016-01-26T07:17:39.777-08:00"Before Baby" Giveaway on GoodreadsHello friends!<br />
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We are giving away 10 copies of "Before Baby" on <a href="https://www.goodreads.com/giveaway/show/170699-before-baby-a-step-by-step-guide-to-making-and-freezing-meals-before-yo">Goodreads</a>. You have through February 7th to enter the contest.<br />
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Good Luck!<br />
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Want to just buy to book? Click <a href="https://www.goodreads.com/giveaway/show/170699-before-baby-a-step-by-step-guide-to-making-and-freezing-meals-before-yo">here</a>.Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com27tag:blogger.com,1999:blog-3016171578846575013.post-47186371088347690902016-01-25T07:04:00.003-08:002016-01-25T07:04:57.627-08:00Before Baby now available in paperback!<div class="separator" style="clear: both; text-align: center;">
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Hello Friends!<br />
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Just wanted to let you all know that <i>Before Baby</i> is now available for purchase in paperback through <a href="http://www.amazon.com/Before-Baby-step-step-impossible/dp/1517343429/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1453649544&sr=8-1">Amazon</a>. The exterior is color but the interior is black and white. We made this decision to keep costs low (it's only $7.95!) but if you want the full-color version, that's still available as a Kindle book.<br />
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Enjoy!Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com2tag:blogger.com,1999:blog-3016171578846575013.post-11190643922794703672015-11-04T16:59:00.001-08:002015-11-04T16:59:13.886-08:00Slow Cooker Chicken Provençal<div class="separator" style="clear: both; text-align: center;">
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I made you some chicken provençal. I mean, I wanted chicken provençal, but I knew, just as the craving occurred, that I'd write it down and give it to you, my readers. I've made this dish countless times on the stovetop and have taken massive liberties with it <i>(Red wine instead of white? Sacre bleu!),</i> so I know what I'm doing, and I knew it would be simple to translate into a slow cooker recipe. And simple is what I wanted--no pre-cooking of chicken thighs, no removing skin, no fuss. I wanted to dump it in the pot and go. And you know what? I succeeded. This dish is delicious. I hope you love it too!<br />
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<b><span style="font-family: "arial";">Slow Cooker Chicken </span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "arial";">P</span>rovençal</span></b><br />
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<span style="font-family: "arial";">6 boneless skinless chicken thighs</span><br />
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1/2 sweet onion, chopped
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6 cloves garlic, crushed
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6 oz white wine
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14.5 oz can diced tomatoes, with juice
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2 tablespoons tomato paste
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1 teaspoon dried thyme
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1 teaspoon dried oregano
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1 teaspoon herbs de Provence
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1 bay leaf</div>
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1/2 teaspoon salt
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1 tsp lemon zest
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1/3 cup kalamata olives, quartered
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Minced parsley for garnish
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In the bowl of your slow cooker, combine the chicken thighs, onion, garlic, white wine, tomatoes, tomato paste, thyme, oregano, herbs de Provence, bay leaf and salt. Cook on low for six hours, remove from heat and add the lemon zest and olives. Salt to taste. Serve over pasta or polenta and garnish with parsley.<br />
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Enjoy!<br />
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If you want more delicious slow cooker recipes, check out my book, <a href="http://www.amazon.com/Before-Baby-step---step-impossible-ebook/dp/B00RU0QW0U/ref=sr_1_1?ie=UTF8&qid=1446585313&sr=8-1&keywords=before+baby">Before Baby</a>!</div>
Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com29tag:blogger.com,1999:blog-3016171578846575013.post-83695783062172508252015-10-13T07:01:00.001-07:002015-10-13T07:01:43.872-07:00Research Round-Up: Mediterranean diet and gut microbiota<div class="separator" style="clear: both; text-align: center;">
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I've been reading a lot of research lately: research for my second book, research on heart health for a consulting contract I have coming up at Microsoft, and just general interesting tidbits here and there because I think it's fun. Yes, you heard me. Fun. I love keeping up on current research trends and assessing study construction to see if the author's interpretation of the results is a true assessment of the data.<br />
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Since I'm preparing for Microsoft, which is counseling for mainly cholesterol and weight loss, I've been focusing on dietary trends that affect those two topics, and this study popped onto my radar.</div>
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<a href="http://gut.bmj.com/content/early/2015/09/03/gutjnl-2015-309957">High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome</a></div>
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It's no secret that I'm a huge fan of the Mediterranean diet. If I had to pick one diet to rule them all, one diet to recommend to clients, this would be it. In fact, this <i>is</i> the diet I recommend to clients. It's also how we model our eating at home. (For a quick Mediterranean diet starter guide from the University of Wisconsin click <a href="http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/documents/Mediterranean.pdf">here</a>). I'm always on the lookout for any new research about the diet and to be honest, I haven't seen anything negative.</div>
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This latest piece of work, examining how the Mediterranean diet impacts the gut microbiota seems really basic: you eat more vegetables and fiber and your have healthier gut flora because all the little bacteria in your gut eat it (check out this informative infographic from <a href="http://www.scientificamerican.com/article/how-microbes-keep-us-healthy-infographic/">Scientific American</a>), but I think it's worth talking about because so much emerging research is examining the impact of the microbiota on our health. It effects everything--our weight, our mood, our nerves and of course, our gut. For a quick article on the microbiome's impact on our overall health, click <a href="http://www.medicalnewstoday.com/articles/290747.php">here</a>.</div>
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So how was this study designed? The took a group of Italians and broke them down by eating pattern: vegan, vegetarian and omnivore. Most of the vegans and vegetarians and about 30% of the omnivores followed a Mediterranean-style eating pattern. They then assessed the health of the gut flora and determined that the more vegetables and fiber you eat, the healthier your microbiome. If you follow a vegan Mediterranean diet, your intestinal bacteria will be the healthiest, but if you follow an omnivore Mediterranean diet, you won't be doing too badly. And of course, the more meat you eat, especially red meat, the worse off your gut flora will be.</div>
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What are the practical implications? Eat vegetables at lunch and dinner, and snack on fruits and nuts. Eat beans most days, whether it's refried beans with tacos, hummus with carrot sticks or a garbanzo beans in a curry chicken stew. And eat whole grains like whole wheat bread, quinoa, millet, brown rice and bulgur. I know this all seems like old hat, but changing this one thing can drastically improve your mental and physical health. You could have more energy, suffer less depression and have an easier time losing weight (if that's one of your goals). An apple a day really can keep the doctor away.</div>
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Want more science? Check out my posts on non-celiac gluten sensitivity and FODMAPs <a href="http://foodwisenutrition.blogspot.com/2014/05/non-celiac-gluten-sensitivity-nuance-be.html">here</a> and <a href="http://foodwisenutrition.blogspot.com/2014/10/ive-had-this-blog-half-written-for.html">here</a>.</div>
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Want more Mediterranean diet-style recipes? <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=C4O6576S6IWS53JU">Before Baby</a> has a fantastic balance of vegetable-rich recipes, plus a little meat.</div>
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Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com9tag:blogger.com,1999:blog-3016171578846575013.post-80152844809528248822015-10-07T07:23:00.001-07:002015-10-12T16:44:16.576-07:00Salmon Cakes with Sriracha Mayo and Ratatouille<div class="separator" style="clear: both; text-align: center;">
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I've started and stopped writing this post several times over the past couple of weeks, never quite sure how to start or what to say. I want to write something peppy and merry about Fall or perhaps talk about all the great and wonderful activities we did over the summer but the truth is, we've suffered a tragedy and it's cast a pall over the Hoverter household. Ben, Teo and I are fine. Well, mostly fine. Teo is amazing, a vibrant soul with unimaginable energy. It's his parents that are feeling a touch beat up. Recovery has been slow, measured in inches rather than miles, but I know it's going to be OK because I'm cooking again. Actually, saying I'm cooking again feels like an understatement: I'm spending hours and hours in the kitchen, taking copious amounts of time preparing our meals. We have soups and stews and casseroles and fresh stir fries and salad and bread. When I'm feeling particularly anxious or stressed I bake cookies or brownies or muffins. We are eating so well.<br />
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This brings me to salmon cakes. These salmon cakes won't take you hours to cook. They take minutes! I got the recipe from <a href="http://www.thekitchn.com/recipe-southeast-asian-canned-salmon-rice-cakes-with-sriracha-mayo-recipes-from-the-kitchn-186433">The Kitchn</a> so I will send you there for guidance on their actual preparation. The only thing I would change after making the salmon cakes twice is that I like using two eggs instead of one. I feel like the cakes hold together better. And the Sriracha mayo is a must. If you don't have Sriracha, try mixing smoked paprika or another hot sauce with mayo. The creamy spice finishes the dish and even Ben, who doesn't care for mayo, loved the dressing.<br />
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So, what did I serve with these delicious cakes? What is that indistinct brown blob in the back of the photo? Why, ratatouille of course. I've made <a href="http://foodwisenutrition.blogspot.com/2011/07/grilled-ratatouille.html">Grilled Ratatouille</a> in the past and honestly, that's the only time I've managed to take a decent picture of it. Whenever I make it in the oven, which is my preferred method, it's a giant brown heap, albeit a delicious giant brown heap. I cribbed off of Mark Bittman's recipe from <a href="http://www.amazon.com/gp/product/0764578650/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0764578650&linkCode=as2&tag=foodnutr-20&linkId=PBROKHQJSCCPT2SJ">How to Cook Everything</a>, though ratatouille is so simple, you can probably make it without even reading my barebones recipe.<br />
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I used Japanese eggplant because you don't need to peel and salt it. You can really add any baking veggies you want, including yellow summer squash and bell peppers, but I used what I had in my fridge. If you choose to use large tomatoes, peel and seed them before adding them to the baking dish.<br />
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<b>Oven Baked Ratatouille</b><br />
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Preheat your oven to 350 degrees F. Roughly chop two medium zucchini, 4 Japanese eggplant, and one onion. Line a baking sheet or pan with parchment paper and scatter on the vegetables. Toss in two handfuls of cherry tomatoes, stems removed. Peel 4-5 cloves of garlic and add them to the vegetables. Drizzle on a generous amount of olive oil, sprinkle with salt and add a few whole oregano leaves or a pinch of dried oregano. Toss the vegetables gently with the oil and then roast for about an hour, stirring about every 15 minutes. The vegetables should be tender and falling apart when the dish is finished. Garnish with fresh basil and serve at room temperature or slightly warm.<br />
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Enjoy!<br />
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Want more awesome recipes? Check out my book, <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=C4O6576S6IWS53JU">Before Baby</a>, today!<br />
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<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com6tag:blogger.com,1999:blog-3016171578846575013.post-83680965377496183432015-07-07T07:58:00.003-07:002015-12-07T07:26:56.086-08:00Moving Slowly<div class="separator" style="clear: both; text-align: center;">
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It's early in the morning and I'm sitting on the couch working and drinking tea out of my lovely double walled bodum cup that Ben got me for my birthday. Drinking tea is a habit that I got from my mother, who got it from her mother, who I'm sure got it from her mother because she was from England. We all drink tea. Being a nerdy Seattlite who didn't become a parent until her mid-thirties, I've had lots of time to develop my taste for different teas, explore tea shops, and generally build up a huge collection of exotic tea leaves. Long gone are the days of Lipton tea bags, luke-warm water and a little milk. Here now, I decide between Assam and Darjeeling with honey and soy creamer. <br />
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Sitting quietly drinking tea in the morning is the thing I miss most in my transition to parenthood and now that Teo sleeps through the night I try to get up early just so I can drink tea. I'm actually supposed to be working in those early hours but it's more enticing to think that I'm awake just so I can sip my Asaam and listen to the birds twitter their early morning song.<br />
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The other day I got to visit with a four week old baby, and the early sights, sounds and physical sensations all came back. The sleeplessness, constant swaying back and forth and the love. It's a trip to look at Teo now and think back to when he was a tiny, mewling baby, just trying to get control of his body. Somehow, despite my parenting, he's become a vibrant, talkative toddler who runs as fast as his legs can carry him wherever he goes. <br />
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Preparing for my trip to visit my friend, I started thinking about what to bring her. It would be food because it's always food with me but what? A casserole? Fresh fixings for a salad? What should I make? Then it occurred to me that I've written a whole <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=4RU7GSCBS2K4RKP7%22%3EBefore%20Baby:%20A%20step-by-step%20guide%20to%20making%20and%20freezing%20meals%20before%20your%20newborn%20makes%20cooking%20impossible%3C/a%3E%3Cimg%20src=">book</a> on the topic (seriously, I'd forgotten). So I whipped up some <a href="http://foodwisenutrition.blogspot.com/2015/05/before-baby-is-75-off-and-heres-free.html#comment-form">Coconut Chicken Soup</a>, threw it in a bag and froze it, which turned out to be a good thing because my visit got postponed twice. So I was able to show up with some food, a little gift for the bebe and lots of love and cuddles. And I brought my own tea!<br />
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<i>Friends, if you've purchased <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=4RU7GSCBS2K4RKP7%22%3EBefore%20Baby:%20A%20step-by-step%20guide%20to%20making%20and%20freezing%20meals%20before%20your%20newborn%20makes%20cooking%20impossible%3C/a%3E%3Cimg%20src=">Before Baby</a> and enjoyed it, would you be so kind as to write a review on <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=4RU7GSCBS2K4RKP7%22%3EBefore%20Baby:%20A%20step-by-step%20guide%20to%20making%20and%20freezing%20meals%20before%20your%20newborn%20makes%20cooking%20impossible%3C/a%3E%3Cimg%20src=">Amazon</a>? We need reviews to boost our rankings and get the word out about <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=4RU7GSCBS2K4RKP7%22%3EBefore%20Baby:%20A%20step-by-step%20guide%20to%20making%20and%20freezing%20meals%20before%20your%20newborn%20makes%20cooking%20impossible%3C/a%3E%3Cimg%20src=">Before Baby</a>!</i><br />
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<span style="font-size: x-small;">Photo courtesy of http://www.freedigitalphotos.net</span><br />
`Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com6tag:blogger.com,1999:blog-3016171578846575013.post-67197197491964751672015-05-20T08:40:00.005-07:002015-12-07T07:31:36.069-08:00Coconut Chicken Soup from Before Baby!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTQKuoBk92LZMSmwLu82Tfh_QWpQtoECL_2Sp9i8zAk1-CTobanw6sUYw8PeqyYXGljN0iJP9N2T8qcuF0OTyTLkfRGdzKysYwCC7k2exzxDR3uYbe8CMswE2cGtANPxQLOe7Pjcgag74/s1600/Coconut-Chicken-Soup-3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTQKuoBk92LZMSmwLu82Tfh_QWpQtoECL_2Sp9i8zAk1-CTobanw6sUYw8PeqyYXGljN0iJP9N2T8qcuF0OTyTLkfRGdzKysYwCC7k2exzxDR3uYbe8CMswE2cGtANPxQLOe7Pjcgag74/s640/Coconut-Chicken-Soup-3.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coconut Chicken Soup</td></tr>
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This used to be a sales post for <a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=UEM2OILV5PSA77FS%22%3EBefore%20Baby:%20A%20step-by-step%20guide%20to%20making%20and%20freezing%20meals%20before%20your%20newborn%20makes%20cooking%20impossible%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=foodnutr-20&l=as2&o=1&a=B00RU0QW0U%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;%22%20/%3E">Before Baby</a> but now it's just an awesome soup recipe. I hope you love the recipe as much as I do.<br />
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Cheers! <br />
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<tr><td class="tr-caption" style="text-align: center;">Coconut Chicken Soup</td></tr>
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<b><span style="font-size: large;">coconut chicken soup</span></b><br />
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Makes 4 quarts<br />
Prep Time 20 minutes<br />
Cook Times <br />
Stovetop 50-60 minutes<br />
Slow Cooker 6 hours on low<br />
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<i>This is, hands down, Ben’s favorite soup. We make it with 2 teaspoons of green curry paste because I’m a spice wuss, and then Ben adds more curry to his bowl. I prefer to add toasted sesame oil instead. Either way, we’ve found that you need a little more green curry when making this soup in the crock pot. </i><br />
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<i>For extra creamy goodness, replace the second can of coconut milk with coconut cream if you can find it. It’s how my family prefers the soup!</i><br />
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<i><b>Ingredients</b></i><br />
1 tablespoon olive oil (Stovetop only)<br />
½ onion, diced<br />
2 large carrots, diced<br />
4 cloves garlic, minced<br />
¼ teaspoon red chile flakes<br />
3+ teaspoons green curry paste (4+ teaspoons in the slow cooker)<br />
8 cups chicken broth<br />
2 chicken breasts (approximately 1 pound)<br />
½ cup brown rice<br />
10 ounces or 1 bunch kale, torn into bite-size pieces<br />
8 ounces or 1 head broccoli , chopped into bite-size florets<br />
8 ounces green beans, cut into 1-inch chunks<br />
2 14.5-ounce cans full fat coconut milk (use coconut cream if you can find it)<br />
1 lime’s juice<br />
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<i> Optional Garnish</i><br />
Ume plum vinegar<br />
Toasted sesame oil<br />
Cilantro<br />
More green curry paste<br />
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<b><i>To Make the Soup on the Stovetop</i></b><br />
<b>Sauté the Aromatics</b> Heat the olive oil in a large soup pot over medium heat. Add the onion and carrots, turning down the heat to slightly below medium, and sauté for 10 minutes, stirring occasionally, until the onions and carrots are soft. Add the garlic, red chile flakes and green curry paste and cook for 30 seconds, until the spices are fragrant but not burned.<br />
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<b>Make the Soup </b> Add the chicken broth and bring soup to a boil. Add the chicken breasts and brown rice, cover, bring back to a boil, and then turn down to simmer. Cook the chicken breasts 15-20 minutes, until cooked through, and then remove to a plate with tongs. Cook the rice an additional 10 minutes and then add the kale, broccoli and green beans. Simmer uncovered for 10 minutes more, until the veggies are tender but not mushy. While the veggies cook, shred the chicken into bite-size pieces, and then add it back into the soup along with the coconut milk and lime juice.<br />
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<b><i>To Make the Soup in the Slow Cooker</i></b><br />
Place the onion, carrots, garlic, red chile flakes, green curry paste, chicken broth, chicken breasts, and brown rice in the slow cooker. Cook on low for 5 hours. Add the kale, broccoli, green beans and coconut milk (or coconut cream) and cook for another hour. Turn off the slow cooker and remove the chicken breasts to a plate. When they are cool enough to handle, shred them into bite-sized chunks and return to the soup. Stir in the lime juice.<br />
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<b>NOTE</b> This soup will not suffer one bit if you add the vegetables at the beginning of the cook time, they’ll just be softer. Definitely still add the coconut milk (or coconut cream) and lime juice at the end.<br />
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<b><i>To Make it Vegetarian</i> </b> This soup is just as tasty when veggie! Substitute vegetable broth for the chicken broth and use 16 ounces firm tofu in place of the chicken. Add the tofu when you add the green vegetables. You could even bump up the brown rice to ⅔ cup for a bit more substance.<br />
<i><b>To Make it Veggie-licious</b> </i> Add zucchini and/or cauliflower with the other vegetables.<br />
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Enjoy!</div>
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<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com6tag:blogger.com,1999:blog-3016171578846575013.post-39625827037943898432015-05-18T07:00:00.000-07:002015-05-18T07:00:07.907-07:00Announcing...<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidpaGkfzpWo1zZtpx8CVf35HYo09WluIEJv5_7k-ej2gTQ0QRegySGejwzM9AJhCrnumGJzSQ_R5LOYDi9pExzyzSQKGTwNcwqX5h2qhofHq5SnvIBu2xHFTnKb5-z-nhw9jgNmvh3w1U/s1600/Before-Baby-Cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidpaGkfzpWo1zZtpx8CVf35HYo09WluIEJv5_7k-ej2gTQ0QRegySGejwzM9AJhCrnumGJzSQ_R5LOYDi9pExzyzSQKGTwNcwqX5h2qhofHq5SnvIBu2xHFTnKb5-z-nhw9jgNmvh3w1U/s1600/Before-Baby-Cover.jpg" width="400" /></a></div>
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In December of 2013 Ben and I decided to write a book. I had outlined the idea a couple of months before but then let it drift as life took over. I was teaching at the Bastyr Center for Natural Health, seeing patients in my private practice and doing contract work, so I was pregnant and busy! But in December, something shifted. Both Ben and I love to write, and I was already making and freezing food for when Teo arrived, so we decided to write it all down. In fact, we got the bulk of the book researched and written before Teo's arrival, and then it took several more months of working with recipe testers, tweaking timelines, reshooting photos, and generally rewriting draft after draft before we could even start the process of self-publishing. </div>
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And oh, what a process! Ben gets all the credit for getting this book from google doc form into something you can purchase and read. He's a full-time teacher, so he was only able to troubleshoot the thousand little problems in fits and starts, and I think we spent every day of his winter vacation and spring break thinking we were going to publish, only to discover another issue that needed to be addressed. This book would not be here without him!</div>
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And so, without further ado, I give you <span style="color: #042eee;"><a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=YXXUKDG3GLRBZMTW" target="">Before Baby</a></span>, available as an ebook through <span style="color: #042eee;"><a href="http://www.amazon.com/Before-Baby-step---step-impossible-ebook/dp/B00RU0QW0U/ref=sr_1_2?ie=UTF8&qid=1421868754&sr=8-2&keywords=before+baby">Amazon</a></span><span id="goog_1174108253"></span><span id="goog_1174108254"></span><a href="https://www.blogger.com/"></a>. Read it on your honest-to-goodness Kindle or on any of the Kindle apps for your tablet or phone! You can even give it as a gift through <span style="color: #042eee;"><a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=YXXUKDG3GLRBZMTW">Amazon</a></span> (click "Give as a Gift" right below where you normally purchase it).</div>
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So, who should read this book? Anyone expecting a child, or <i>supporting</i> someone expecting a child. Future grandparents could use this book to stock the freezer for their children, or friends could each make a dish for the expectant family. <span style="color: #042eee;"><a href="http://www.amazon.com/gp/product/B00RU0QW0U/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RU0QW0U&linkCode=as2&tag=foodnutr-20&linkId=YXXUKDG3GLRBZMTW">Before Baby</a></span> makes a fantastic baby shower gift. And if you aren't expecting a child but like to cook meals to freeze ahead, just ignore the references to pregnancy and breastfeeding and skip right to enjoying our delicious and nutritious recipes!</div>
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We are so excited to share this book with you.</div>
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Enjoy!</div>
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<a href="https://www.blogger.com/blogger.g?blogID=3016171578846575013" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; opacity: 0.85; position: absolute; width: 40px; z-index: 8675309;"></a><a href="https://www.blogger.com/blogger.g?blogID=3016171578846575013" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; opacity: 0.85; position: absolute; width: 40px; z-index: 8675309;"></a>Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com2tag:blogger.com,1999:blog-3016171578846575013.post-67290615838464191262015-05-16T12:28:00.000-07:002015-05-16T12:53:25.272-07:00'Tis the season for fish sauce...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlsYzw2tXGYxUUh-3xoZf0e3BDrZ0KJKv-MTSJSrvwqnm_nW28uyLUJAUiRteqyUn_05rjH5RY6QLF2lFBV542FS6gn2b1Os65nOMyUVKHAuYg72DbkfohMGbzk4H5VYN_KodJhHEsxgY/s1600/Fish+sauce+with+noodles+and+grilled+vegetables-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlsYzw2tXGYxUUh-3xoZf0e3BDrZ0KJKv-MTSJSrvwqnm_nW28uyLUJAUiRteqyUn_05rjH5RY6QLF2lFBV542FS6gn2b1Os65nOMyUVKHAuYg72DbkfohMGbzk4H5VYN_KodJhHEsxgY/s640/Fish+sauce+with+noodles+and+grilled+vegetables-2.jpg" width="426" /></a></div>
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Life is rolling by fast and furious here in the Hoverter household. We moved into a fixer-upper and somehow the house, the kiddo, the dog, the cats, our jobs, our friends and our family have taken every iota of our time, energy and money. It's been a fantastic change (yard, anyone?) and a brand new adventure getting to know our new neighborhood in northeast Seattle. It's a slightly more suburban area with significantly fewer restaurants and amenities, but one lovely surprise has been a superb Thai restaurant just two minutes from home. <a href="http://thaioneonusa.com/">Thai One On</a> has gloriously fresh vegetables, high quality meats and some exotic flavor combinations to accompany the usual favorites like pad thai and green curry. Their curry fried rice is to die for. <br />
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One of our family's current favorites is the Neua Naam Tok, or steak salad. Thin-sliced flank steak, fresh spinach and sticky rice commingle to produce a tangy, spicy, funky experience we apparently can't get enough of. So, naturally, we had to try to make it at home.<br />
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It turns out that the secret is the sauce. Whatever combination of meat, vegetables and carbs you choose to put in this salad, it's the combination of fish sauce, lime juice and spices that makes it so delectable. This sauce can go on anything. Remember when Homer Simpson said "Marge, this is Thai food. I want it for breakfast, lunch and dinner"? This is why. </div>
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For this simple meal, we grilled up some chicken thighs and veggies and threw it all over soaked rice noodles. We added the sauce, then garnished with cilantro and green onions. For the dish I photographed, we used broccoli, zucchini, cherry tomatoes and sugar snap peas, but feel free to mix it up however you like. And if you don't have a grill basket for your small vegetables, I suggest you get one--it makes life so much easier.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Z-_ozjeOz6cb4_aFjDM1QP-ETWZNjZL_6bsaeCNU0UFD83eq8KwQNzkGjyc2_k_ZC3bmb_0-Sy5o-W0h67ANB8zqzK31471kbsgcenJ3LsUxqXQyrlnEkrPWS6cZQa_PtgeUW2eOPvA/s1600/Fish+sauce+with+noodles+and+grilled+vegetables.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Z-_ozjeOz6cb4_aFjDM1QP-ETWZNjZL_6bsaeCNU0UFD83eq8KwQNzkGjyc2_k_ZC3bmb_0-Sy5o-W0h67ANB8zqzK31471kbsgcenJ3LsUxqXQyrlnEkrPWS6cZQa_PtgeUW2eOPvA/s640/Fish+sauce+with+noodles+and+grilled+vegetables.jpg" width="640" /></a></div>
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Neua Naam Tok Sauce recipe:</div>
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Modified from <a href="http://www.amazon.com/gp/product/1607742888/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1607742888&linkCode=as2&tag=foodnutr-20&linkId=KFD7FE7F5L5HYIYD" target="_blank">Pok Pok</a>, by Andy Ricker<br />
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3 tablespoons lime juice<br />
2 tablespoons Thai fish sauce (I use Squid brand)<br />
1 teaspoon lemon juice<br />
2 tablespoons beef broth<br />
2 teaspoons sugar<br />
1 stalk lemon grass, tender parts thinly sliced<br />
pinch of cayenne<br />
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Place all the ingredients in a teeny-tiny sauce pan and heat just until the sugar dissolves. Remove from heat but serve warm.<br />
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Enjoy!</div>
Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com1tag:blogger.com,1999:blog-3016171578846575013.post-64552267453962973672014-12-18T14:07:00.000-08:002014-12-18T14:07:17.462-08:00Ginger Cilantro Sauce<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgjpl8jecXZsVT0LfhvN54kl2tOVdUgFILSociLfw1ySTK5nxYj8rnJ9bnjE8yvTwLtUEnuATbzDOrPt5O8LCebGhV66NJvpcIGIrC33xRuc3lLKoLUEJ-RtpgPVOLIxqyKT_k6f6cQDY/s1600/Chicken+with+cilantro+sauce.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgjpl8jecXZsVT0LfhvN54kl2tOVdUgFILSociLfw1ySTK5nxYj8rnJ9bnjE8yvTwLtUEnuATbzDOrPt5O8LCebGhV66NJvpcIGIrC33xRuc3lLKoLUEJ-RtpgPVOLIxqyKT_k6f6cQDY/s1600/Chicken+with+cilantro+sauce.jpg" height="426" width="640" /></a></div>
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Merry December! Can you believe it's almost the end of 2014? This year has been quite a ride, and I've already started looking back and processing. I'm looking forward to next year, too, setting goals and contemplating where I want to go. <br />
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What I'm most excited about right now is <a href="http://www.beforebabybook.com/">Before Baby</a>. I know, I know, it's late! It's a constant source of frustration, but it is going to be out for sale next week (before Christmas!) and I guarantee it will have been worth the wait. As with any creative endeavor, aspects of it took longer than expected and I wanted it to be done right. There were a couple of photos I wanted to reshoot and some formatting challenges to work through. Has anyone out there ever self-published a book? There was definitely a steep learning curve, but all this knowledge will come in handy when we publish the next one!<br />
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November was a blur. Seriously. My family was visiting from Michigan for three weeks, which was absolutely amazing, but I was also working a contract for 2/3 of that time. I worked in the morning while Grandma took care of Teo, and then we went gallivanting off on amazing Seattle adventures. Has anyone gotten the City Pass before? It allows you access to several Seattle tourist attractions, many of which I've never been to. Like the Space Needle. I've lived in Seattle since 1998 and I'd never been up the Space Needle.<br />
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Now our house is empty again and the holidays are nearly upon us. With all the crazy I haven't been inspired to cook in the least. I mean, I've been cooking, but it's been basic foods, foods I know by heart and can throw together in a jiff or toss in the crockpot to stew all day. We'd been making do with these staple foods, but something changed. I started craving this cilantro ginger sauce that my mother-in-law makes. It's so simple--cilantro, ginger, rice vinegar, tamari, sesame oil, safflower oil--but the tangy, ginger goodness is so addictive I've renamed it "crack sauce." After I make it, I sweep my finger along the inside of the Cuisinart trying to get every last drop.<br />
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I served this ginger cilantro sauce on chicken breast that I filleted, pounded and seared with just a little salt. Cooking around here has gotten a bit plainer and more compartmentalized because Teo is eating everything in sight but doesn't care for spice. So I served him the chicken, cut up, with just a dab of sauce while I drenched my plate in it. On the side was roasted butternut squash, and cabbage and apple salad from the <a href="http://www.bonappetit.com/recipe/cabbage-and-apple-salad">December 2014 issue of Bon Appetit</a>.<br />
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Now that I've whetted my palate I hope I can sustain my enthusiasm for cooking again. Tonight I'm cooking from <a href="http://foodwisenutrition.blogspot.com/2013/04/a-trip-to-jerusalem.html">Jerusalem</a>, and I know it will be delicious.<br />
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<b>Ginger Cilantro Sauce</b><br />
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1 bunch cilantro, washed, with woody stems removed<br />
1 thumb-size piece of ginger, skin removed and roughly chopped<br />
1 tablespoon tamari<br />
1 tablespoon seasoned rice vinegar<br />
1 teaspoon sesame oil<br />
1/4 cup safflower or other neutral oil<br />
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Combine the cilantro, ginger, tamari, seasoned rice vinegar, and sesame oil and pulse until chopped. With the food processor running, drizzle in the oil until all the ingredients are minced and fully combined. Eat over meat, tofu or vegetables.<br />
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Enjoy!<br />
<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com4tag:blogger.com,1999:blog-3016171578846575013.post-71859576570501932382014-11-03T08:11:00.000-08:002014-11-03T08:11:58.919-08:00Jovial Gluten Free Traditional Egg Pasta<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7MaXAllH7g9Pa05YZxMVke_CNhyphenhyphenmjsk5fIayL0YMv9ARhYkgDK6qmlY71pEnoxu-I8I5hf2WJmPbVcFEPP2ppmJ-IOZGRKfuTlZko6e2q_Pzel3xOH75haNFOdfZAT1WcIqY9lBNpKgQ/s1600/Jovial+Gluten+free+egg+pasta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7MaXAllH7g9Pa05YZxMVke_CNhyphenhyphenmjsk5fIayL0YMv9ARhYkgDK6qmlY71pEnoxu-I8I5hf2WJmPbVcFEPP2ppmJ-IOZGRKfuTlZko6e2q_Pzel3xOH75haNFOdfZAT1WcIqY9lBNpKgQ/s1600/Jovial+Gluten+free+egg+pasta.jpg" height="426" width="640" /></a></div>
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Do you see this pasta? Yes, it's a terrible photograph. Shockingly, snapping a quick pic under the glare of my dining room lamp didn't get the best picture ever. But, look under the crispy fried salami and the artichoke hearts and the shallots. You see the noodles? Those noodles are fantastic! I've always loved egg noodles, but I had resigned myself to an egg-noodle-free existence because I couldn't find gluten-free ones. Yet last time I was at Fred Meyer, I turned, and there sat this lovely little box!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzbraRUluCYYH70sa2E5F0N5bU8qdTbRYxG6e8X56q7MjbeqDpR3GJtFWosNeiOeI_7x6217o9jVll-ybLs_CmSvYMPF8psQXS_YYiZLXbCswxeZOJtL0cEFSNflSPxuJ48K8Sl8X7S8Q/s1600/jovial+egg+noodles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzbraRUluCYYH70sa2E5F0N5bU8qdTbRYxG6e8X56q7MjbeqDpR3GJtFWosNeiOeI_7x6217o9jVll-ybLs_CmSvYMPF8psQXS_YYiZLXbCswxeZOJtL0cEFSNflSPxuJ48K8Sl8X7S8Q/s1600/jovial+egg+noodles.jpg" height="320" width="320" /></a></div>
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Isn't their picture more attractive? I'm sure they didn't have an 8-month-old fussing at them, and had time to set up their photography lights. Anyhoo, I cooked up my pasta and tossed it with a white wine shallot sauce, artichoke hearts, sun dried tomatoes and crispy genoa salami. </div>
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Absolutely delish! </div>
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Have you had <a href="https://jovialfoods.com/shop/gluten-free/pasta/brown-rice-tagliatelle.html">Jovial Gluten Free Traditional Egg Pasta</a>? What did you think?</div>
Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com1tag:blogger.com,1999:blog-3016171578846575013.post-5334673348323970702014-10-29T13:00:00.000-07:002014-10-29T13:00:34.365-07:00Time. And Time to Bake Salmon!<div class="separator" style="clear: both; text-align: center;">
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Time. Time. Where is the time? It slips through my fingers like water, flowing away into the distance. My days are full, overflowing with fun activities like taking Teo swimming and going to the library and seeing friends. And the not so fun, too, like comforting an inconsolable teething baby and cleaning the bathroom grout. Who knew that tile grout could become so disgusting? <br />
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Among all of this I'm trying to work. I'm writing in minutes snatched during naps and at bedtime, furiously typing and editing and tweeting and blogging. Sometimes the planets align and I work everyday, meeting deadlines and keeping up a constant flow of social media banter. Other weeks I get the stomach flu and Teo starts teething, then everyone in the house gets a cold and it takes all my mental energy to see us through. The last couple of weeks have been rough.<br />
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With all the awesome parenting, I have work projects lined up into the distance, but the one that's taking most of my focus is <a href="http://www.beforebabybook.com/">Before Baby</a>. Where is it, you may ask? It was supposed to be out September 30th, but it's no where to be found. Well, like many big projects before it, <a href="http://www.beforebabybook.com/">Before Baby</a> is held up in production. It's so close, and we are so excited to share it with you. I anticipate it being out in the next couple of weeks, but there are a couple of niggling issues that seem to be hydra-like: solve one problem and two more appear! But we are soldiering on, and will have it to you before long.<br />
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With all of these demands, my cooking has become much simpler, more streamlined, less fussy. I look for ways to get protein and veggies all in one fell swoop with minimal cleanup, and lately I've turned to roasting for quick and easy meals. We've been drowning in rain here in Seattle. I know, it's Seattle so I should expect rain, right? This is the rain that comes down in sheets, overwhelming drains and flooding basements. Typical rain here is a drizzle. If you're a native, you go out in a windbreaker, barely remembering to put your hood up, whereas the downpours we've been having require umbrellas and goulashes and fortitude. I've lived in Seattle for 16 years and I don't own a pair of rain boots. And so, I turn on the oven and throw salmon and veggies on parchment paper. <br />
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<b>Baked Salmon and Summer Squash</b><br />
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Preheat your oven to 400 degrees F. Line a baking sheet with parchment paper. Chop 1-2 summer squash into 1 inch dice and toss on the baking sheet with a splash of olive oil and salt. Push the summer squash to the side and lay your 1-pound salmon fillet in the middle. Brush with olive oil and salt and bake for about 20 minutes, until the salmon is cooked through. Serve as is, or over salad or quinoa with a dressing of your choosing. <br />
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<a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D3016171578846575013%23editor%2Ftarget%3Dpost%3BpostID%3D533467334832397070%3BonPublishedMenu%3Dallposts%3BonClosedMenu%3Dallposts%3BpostNum%3D0%3Bsrc%3Dpostname&media=https%3A%2F%2Flh4.googleusercontent.com%2F-y5r9SYhgY1U%2FVE_P02J1KTI%2FAAAAAAAAAt4%2FwSAc7lGDGEU%2Fs640%2Fblogger-image-148394126.jpg&xm=h&xv=sa1.35&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 42px; opacity: 0.85; position: absolute; top: 18px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D3016171578846575013%23editor%2Ftarget%3Dpost%3BpostID%3D533467334832397070%3BonPublishedMenu%3Dallposts%3BonClosedMenu%3Dallposts%3BpostNum%3D0%3Bsrc%3Dpostname&media=https%3A%2F%2Flh4.googleusercontent.com%2F-y5r9SYhgY1U%2FVE_P02J1KTI%2FAAAAAAAAAt4%2FwSAc7lGDGEU%2Fs640%2Fblogger-image-148394126.jpg&xm=h&xv=sa1.35&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 42px; opacity: 0.85; position: absolute; top: 18px; width: 40px; z-index: 8675309;"></a>Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com2tag:blogger.com,1999:blog-3016171578846575013.post-89899781407934036472014-10-10T09:00:00.000-07:002014-10-28T10:17:25.340-07:00Contribute to Gluten Free Girl's Kickstarter!<div class="separator" style="clear: both; text-align: center;">
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Do you bake with gluten-free flours? Do you want a whole-grain or grain-free mix but can't find one in stores? Help Shauna James Ahern, the <a href="http://glutenfreegirl.com/">Gluten Free Girl</a>, fund her <a href="https://www.kickstarter.com/projects/1009968318/the-gluten-free-girl-flour-blends">Kickstarter</a> campaign to get healthy, wholesome, gluten-free mixes to a store near you.<br />
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I like to mix my own flour because the mixes currently available, while delicious, are extremely processed, with nary a whole grain to be found. Before Teo was born, I made up some gluten-free pancake, cookie and banana bread mixes for my mother to bake us while she was visiting because she wanted to cook for us but wasn't comfortable doing the mixing herself. I think it would be amazing to have wholesome gluten-free flour mixes available, both for my own use and for my family to use to bake nourishing and delectable treats.<br />
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If you too would like a healthy gluten free flour option, I encourage you to pledge what you can to Shauna's <a href="https://www.kickstarter.com/projects/1009968318/the-gluten-free-girl-flour-blends">Kickstarter</a> campaign. Let's make this happen!<br />
<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com4tag:blogger.com,1999:blog-3016171578846575013.post-61584087340270602932014-10-08T10:45:00.000-07:002014-10-08T10:45:55.326-07:00I've had this blog half written for weeks and then months. I wanted to finish it. I promised <i>you</i> I'd finish it. Then life happened. Baby Teo was in the hospital for several days and daily life stopped. I remember this feeling from the NICU, the blinders being put on and then suddenly nothing else matters, not eating, not sleeping, just Teo. He was a champ our little guy. He's done hospitals before, he knows the drill but oh did he cry. He was in pain and there wasn't anything we could do except hold him and love him and tell him it was going to be OK. And it was. Before you worry, Teo is fine. He's healing well and I've started breathing again. <br />
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Weeks have turned into months and I keep forgetting to press the publish button. What have I been doing? Mostly parenting and finishing my book <a href="http://www.beforebabybook.com/">Before Baby</a>. When's it coming out? Soon, very soon. I am self-publishing and the final steps are taking just a little longer than anticipated but I am so excited to share it with you! In the meantime, I'm giving you a follow-up on non-celiac gluten intolerance and I'm intending to be back, writing in this space.<br />
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Enjoy!<br />
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A couple of months ago I wrote about some of the <a href="http://foodwisenutrition.blogspot.com/2014/05/non-celiac-gluten-sensitivity-nuance-be.html">latest research</a> bashing non-celiac gluten sensitivity (NCGS), a study which media outlets interpreted as indicating that NCGS was bunk. In most of the articles written, journalists dug up this <a href="http://www.ncbi.nlm.nih.gov/pubmed/23648697">Biesiekierski and Gibson</a> study from 2013 as proof that NCGS doesn't exist. Biesiekierski and Gibson are credited with proving (if one study can prove or disprove anything) that NCGS existed back in <a href="http://www.ncbi.nlm.nih.gov/pubmed/21224837">2011</a>.<br />
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As I noted in my previous post, most studies investigating non-celiac gluten intolerance are done with people that have IBS and the myriad causes of IBS are innumerable. For example, here's a <a href="http://www.ncbi.nlm.nih.gov/pubmed/17593135">review</a> of studies that evaluated intestinal permeability as a cause of IBS. And a <a href="http://www.ncbi.nlm.nih.gov/pubmed/16611266">review</a> of numerous studies assessing intestinal serotonin signaling in IBS. And this <a href="http://www.ncbi.nlm.nih.gov/pubmed/15316000">review</a> of the role of small intestine bacterial overgrowth (SIBO) in IBS, not to mention the countless studies assessing use of probiotics and elimination diets to treat IBS.<br />
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Let's look at the 2013 Biesiekierski and Gibson study in more detail: 37 participants were placed on a low FODMAP (fermentable oligo-/di-/monosaccharides and polyols; shorthand for the less-digestible sugars that can cause bloating and discomfort) diet for two weeks, and then separated into one of three groups for 1 week. Those groups consumed different quantities of proteins on a daily basis (16 g gluten, 2 g gluten and 14 g whey, or 16 g whey protein). There was then a 2 week washout period, after which 22 of the participants switched treatments and were given 16 g gluten, 16 g whey, or no additional protein for 3 days. Participants were assessed after the initial two week challenge, and again after the treatment swap period.<br />
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The results? Participants felt better on the low FODMAP diet and worse on the gluten-containing diet. The study determined that 8% of participants felt better on a gluten-free diet, but this was not statistically significant.<br />
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So, to recap: 37 people with IBS were put on a low FODMAP diet and then tested with high, low and no gluten intake. Some people felt better on the low FODMAP diet, some people felt better on a gluten free diet.<br />
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I know I keep hitting the IBS issue over the head with a hammer but to me it's the biggest flaw in all these studies about NCGS because Irritable Bowel Syndrome is by definition a collection of symptoms with no known organic cause. It's a diagnosis of exclusion, which means that all other causes (celiac, Chrohn's or colitis for example) for gas, bloating, diarrhea and/or constipation have been ruled out. So, in performing studies to demonstrate the existence or non-existence of NCGS on participants with IBS, you are assuming that there is one cause for this syndrome when that's patently not the case.<br />
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The second issue with this study is that they chose to place participants on a low FODMAP diet prior to their gluten test. FODMAPs were first articulated by researchers at Monash University, the same university where Biesiekierski and Gibson happen to be performing their research. It may not be a conflict of interest but we should note it none the less. FODMAPs are poorly absorbed by everyone, not just people with functional gastrointestinal disorders and so it seems obvious that if you remove FODMAPs from a person's diet, IBS or no, he or she will experience a decrease in gastrointestinal symptoms.<br />
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FODMAPs are made up of a collection carbohydrates and some food sources include:<br />
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Fructans: Wheat, barley, rye, onion, garlic, asparagus, beets, broccoli, brussels sprouts, cabbage, fennel and chocolate<br />
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Galactans: Beans and legumes<br />
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Polyols: Apples, apricots, blackberries, cherries, peaches, nectarines, pears, plums and watermelon<br />
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Fructose: Fruit and fruit juice, table sugar, honey, agave<br />
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Lactose: Dairy products<br />
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In practice if we suspect someone may have an issue with a FODMAP food, we eliminate all FODMAPs and then test each group individually to narrow it down and identify which FODMAP is causing the problem. Notice the first three foods listed under fructans? Wheat, barley and rye. So participants in this study felt better when they eliminated FODMAPs, a collection of foods no one digests well and the foods eliminated included wheat, barley and rye, three of the five major gluten-containing grains (the others are spelt and trickle). To me this study muddies the waters further rather than clarifying anything about FODMAPs or NCGS.<br />
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So, is the Biesiekierski and Gibson study a bad study? No, it's has it's strengths and weaknesses just like all other research. Can we determine anything definitive about non-celiac gluten sensitivity and FODMAPs from it? No, it's one study among hundreds. What the Biesiekierski and Gibson study does is add to the body of knowledge regarding functional gastrointestinal disorders and their treatment. When it comes to treatment of a collection of gastrointestinal symptoms such as IBS, each person is going to have a different cause and therefore going to require a different treatment, eliminating gluten and/or doing a FODMAP elimination and challenge being among two of the many treatments available.<br />
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The bottom line: if you feel better when you don't eat gluten, don't eat it.Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com0tag:blogger.com,1999:blog-3016171578846575013.post-42944635040555873062014-05-22T22:06:00.000-07:002014-05-22T22:06:11.145-07:00Non-Celiac Gluten Sensitivity? Nuance Be Damned!<div class="separator" style="clear: both; text-align: center;">
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The debate over non-celiac gluten sensitivity (NCGS) is back (did it ever go away?), and personalities with clout are weighing in: Michael Pollan. Shauna James Ahern. Jimmy Kimmel. It's a hugely complicated issue, and I almost don't know where to start because there's so much to say. However, as a dietitian who has successfully treated her own IBS by eliminating gluten, the issue is personally important to me, so I feel that I have to try and clarify the situation a bit.<br />
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First, the majority of studies on NCGS are done on participants with gut issues, primarily irritable bowel syndrome (IBS). To say there are a myriad of causes for gastrointestinal issues is the understatement of the century - give me 20 people with IBS, and I'll give you 20 different etiologies. After all, it's a syndrome, a collection of symptoms rather than a specific pathological cause-and-effect relationship. The wide spectrum of IBS causes makes it very difficult to pinpoint the clinical effects of any single intervention in a group with the syndrome, and this complicates studies that want to test for gluten intolerance (or lack thereof).<br />
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The latest round of gluten-free bashing seems to have originated from a study recently published in the journal of <a href="http://ncp.sagepub.com/content/early/2014/04/15/0884533614529163.abstract">Nutrition in Clinical Practice</a>, which evaluated participants with self-diagnosed gluten-intolerance. This is the abstract:<br />
<h1 id="article-title-1" itemprop="headline" style="background-color: white; border: 0px; color: #403838; font-family: Arial, Helvetica, sans-serif; line-height: inherit; margin: 10px 0px 0px; outline-style: none; padding: 0px; vertical-align: baseline;">
<span style="font-size: small;">Characterization of Adults With a Self-Diagnosis of Nonceliac Gluten Sensitivity</span></h1>
<em style="background-color: white; border: 0px; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline-style: none; padding: 0px; text-align: justify; vertical-align: baseline;">Background</em><span style="background-color: white; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; text-align: justify;">: Nonceliac gluten sensitivity (NCGS), occurring in patients without celiac disease yet whose gastrointestinal symptoms improve on a gluten-free diet (GFD), is largely a self-reported diagnosis and would appear to be very common. The aims of this study were to characterize patients who believe they have NCGS. </span><em style="background-color: white; border: 0px; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline-style: none; padding: 0px; text-align: justify; vertical-align: baseline;">Materials and Methods</em><span style="background-color: white; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; text-align: justify;">: Advertising was directed toward adults who believed they had NCGS and were willing to participate in a clinical trial. Respondents were asked to complete a questionnaire about symptoms, diet, and celiac investigation. </span><em style="background-color: white; border: 0px; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline-style: none; padding: 0px; text-align: justify; vertical-align: baseline;">Results</em><span style="background-color: white; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; text-align: justify;">: Of 248 respondents, 147 completed the survey. Mean age was 43.5 years, and 130 were women. Seventy-two percent did not meet the description of NCGS due to inadequate exclusion of celiac disease (62%), uncontrolled symptoms despite gluten restriction (24%), and not following a GFD (27%), alone or in combination. The GFD was self-initiated in 44% of respondents; in other respondents it was prescribed by alternative health professionals (21%), dietitians (19%), and general practitioners (16%). No celiac investigations had been performed in 15% of respondents. Of 75 respondents who had duodenal biopsies, 29% had no or inadequate gluten intake at the time of endoscopy. Inadequate celiac investigation was common if the GFD was initiated by self (69%), alternative health professionals (70%), general practitioners (46%), or dietitians (43%). In 40 respondents who fulfilled the criteria for NCGS, their knowledge of and adherence to the GFD were excellent, and 65% identified other food intolerances. </span><em style="background-color: white; border: 0px; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline-style: none; padding: 0px; text-align: justify; vertical-align: baseline;">Conclusions</em><span style="background-color: white; color: #403838; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; text-align: justify;">: Just over 1 in 4 respondents self-reporting as NCGS fulfill criteria for its diagnosis. Initiation of a GFD without adequate exclusion of celiac disease is common. In 1 of 4 respondents, symptoms are poorly controlled despite gluten avoidance.</span><br />
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<b>Two big takeaways:</b><br />
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1. The authors found that ~3/4 of the respondents didn't meet the criteria for non-celiac gluten intolerance, but <i>this</i> <i>doesn't indicate that they do not have it</i>. It is more meaningful to note that only 1/4 of the respondents reported that their symptoms hadn't abated on a gluten-free diet; <i>this</i> indicates that NCGS isn't the cause of their particular digestive issues. Just to be clear, that's only a quarter of the respondents. That isn't strong evidence that NCGS is bunk, as has been so widely touted.<br />
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Mostly (62%), the responses indicated that these people hadn't ruled out celiac disease. Please, if you think you have a reaction to gluten, get tested. Celiac causes serious long-term harm left untreated. <br />
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2. Another 1/4 of the respondents (27%) weren't actually following a gluten-free diet, but they reported feeling better anyway! This has also been talked up; it looks like the placebo effect, or possibly the <a href="http://en.wikipedia.org/wiki/Nocebo">nocebo effect</a>, where gluten acts as the nocebo. Keep in mind, some of these people presumably overlap with the ones whose symptoms hadn't abated, which makes any conclusion about those individuals' NCGS status impossible. <br />
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However, there's another serious interpretation problem: NCGS may have a threshold level of gluten sensitivity greater than zero, beneath which there is no harm. Many individuals who have followed strict gluten-free diets to good effect report that they can introduce varying levels of gluten back into their diets with little or no detriment to their health. We in the medical community are so conditioned by celiac disease to think in terms of zero tolerance (celiac sufferers have a reaction to even tiny amounts of the protein), that we may have erroneously assumed NCGS works the same way, when it does not.<br />
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Still, we have to conclude that a significant number of people who self-report NCGS are talking themselves into feeling better. Anyone shocked that people claim benefits of a trendy but meaningless dietary change? Raise your hand. Anyone? <br />
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According to this study, the diagnosis and treatment of NCGS, either self-diagnosed or by a health care provider, is a red hot mess. There is no established path to diagnosis and treatment, so people are feeling their way through, trying to come up with a solution to their health issues. What I found terribly concerning was that 29% (22) of the 75 people who had a duodenal biopsy to rule out celiac disease <i>had not consumed enough gluten beforehand to make the test accurate</i>. If a patient is going through the rigamarole of having a biopsy, the health care provider responsible for their care should make darn sure that the patient has been consuming large amounts of gluten for at least 6 weeks prior to the test!<br />
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My conclusion? Gut issues are not cut-and-dried, and new research is coming out every single day. Each of those studies has the potential to help, but only if we read it for what it says <i>rather than what we want it to say.</i><br />
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It also looks to me like both patients and health care providers are woefully undereducated about NCGS. When a patient comes to me looking for an answer for their nausea/vomiting/diarrhea/ constipation/gas/bloating/belching, etc, I have a checklist of questions I ask myself and the patient to determine the cause. Are they not chewing their food? When and how much are they eating? Do they have enough stomach acid? Have they been evaluated for celiac disease? Assuming NCGS is the cause of a person's digestive issues before evaluating them thoroughly is bad medicine.<br />
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And the study that everyone keeps referencing that was published in <a href="http://www.ncbi.nlm.nih.gov/pubmed/23648697">Gastroenterology</a> in August 2013? The small study that contradicts the other small study published by the same authors in 2011 that established the existence of non-celiac gluten sensitivity? <br />
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Yeah, I'm going to tackle that one next week.<br />
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<span style="color: #666666; font-size: x-small;">Photo courtesy of </span><span style="color: #666666; font-size: x-small;"><a href="http://www.phdcomics.com/">http://www.phdcomics.com</a></span><br />
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<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com6tag:blogger.com,1999:blog-3016171578846575013.post-52450208493102542162014-05-16T17:39:00.000-07:002014-05-16T17:39:30.443-07:00Introducing Baby Teo!<div class="separator" style="clear: both; text-align: center;">
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It's been three glorious months since Teodor Xavier was born. <br />
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"Three months?" you say. "Where have you been? Where are all the adorable newborn pictures of this darling child?"<br />
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As I expected, motherhood is consuming and I wanted a true maternity leave, which included time away from the computer and email and expectations of internet interaction. I wanted quiet and time to learn about the new little being in my life. Teo (say Tey-oh) is amazing, full of sweet smiles and giggles and snuggles. There has also been the expected exhaustion and demanding nursing schedule, compounded by some medical issues, hospitals stays, medications and tests. It's difficult to imagine that 3 months have passed at all.<br />
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And so, without further ado, I give you Teodor Xavier Hoverter, born 2/19/14 at 12:40 pm. He weighed 8 pounds 5 ounces and he is the light of our life.<br />
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<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com7tag:blogger.com,1999:blog-3016171578846575013.post-18994652964266097332014-02-14T07:47:00.000-08:002014-02-14T07:47:13.538-08:00Happy Valentine's Day!Spring is in the air and we even had some sun yesterday, though we appear to be back to clouds and rain today. I'm about to pop (40 weeks!) so there's a lot of hurry up and wait happening. I've had a cold/allergies but I'm feeling better today, though I think I'll continue to rest and recuperate. <div>
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It's been 3 weeks since I saw my last client and the hiatus has been a strange experience. Running FoodWise and seeing patients has been such an integral part of my life for the past several years that suddenly not doing it for an extended period of time is quite strange. <a href="http://foodwisenutrition.com/">FoodWise Nutrition</a> still exists but as you can see, the website is down to one page. I was joking to Ben that we should just take the website down except I need it to tell people that I don't exist! </div>
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I'm still working on <a href="http://edibleanswers.com/">Edible Answers</a> but as with any project it's taking much longer than anticipated to get up and running. Isn't it like that with all first time projects? And of course I'm having a baby right in the middle of it. I'm not going to try and predict when we'll have it up and running but I'm hoping summer. Wishful thinking? Perhaps. A girl has to have goals though!</div>
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So what are you doing for Valentine's Day? We are staying in a making <a href="http://foodwisenutrition.blogspot.com/2010/09/gluten-free-gyoza-potstickers.html">gyoza</a> with sautéed broccoli.</div>
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Happy February!</div>
Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com3tag:blogger.com,1999:blog-3016171578846575013.post-50689776103483442722013-12-25T06:54:00.001-08:002013-12-25T06:54:17.425-08:00Merry Christmas!<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7s5a7MndUekMDR6_jTjrmjA6cONWbPjbes8zMLOulrLEITARJg5oJvA4VUfFAGQ9ycQNgvEVnAOPr9Ff4x-5KA3K4y-WcOov2eQ_N85aOV58mTHBveukui0blDyzoxriX5NgjgQXC7ns/s640/blogger-image--278415630.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7s5a7MndUekMDR6_jTjrmjA6cONWbPjbes8zMLOulrLEITARJg5oJvA4VUfFAGQ9ycQNgvEVnAOPr9Ff4x-5KA3K4y-WcOov2eQ_N85aOV58mTHBveukui0blDyzoxriX5NgjgQXC7ns/s640/blogger-image--278415630.jpg"></a></div>Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com2tag:blogger.com,1999:blog-3016171578846575013.post-63558630913980914702013-12-16T21:06:00.003-08:002013-12-16T21:06:39.983-08:00How I Meal-Plan<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4l6LVQs-vPwds1A39c-Eq4YMjQ8SBwb-JfallHomluYvKLdu643oezYuUY22KWSrl-roqM_ruIDxiMxvCr-_QCh3ZYJgEPgFogKGF1mrjyI4vx9N-6HBk2uFxCmcFPknXgmyXrXrm05Y/s1600/IMG_0124.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4l6LVQs-vPwds1A39c-Eq4YMjQ8SBwb-JfallHomluYvKLdu643oezYuUY22KWSrl-roqM_ruIDxiMxvCr-_QCh3ZYJgEPgFogKGF1mrjyI4vx9N-6HBk2uFxCmcFPknXgmyXrXrm05Y/s640/IMG_0124.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Soba w/ Veggies was the new recipe this week. See instructions on how to make it <a href="http://foodwisenutrition.blogspot.com/2013/11/what-weve-been-eating.html">here</a></td></tr>
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<span style="font-family: inherit;">I know I've written several posts on this site about meal planning, but the topic comes up often, and not just in conversation with patients. One of my friends has a 3-month old and is feeling ready to get back into cooking. She recently asked me how I meal plan and... I wrote her a bit of a novel. Planning meals is a big deal! Yes, it <i>is</i> possible for people to eat well on a budget without meal planning, but that usually involves purchasing the same items every week with very little room for life to happen. </span><br />
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Since I wrote it out, I thought I'd share exactly what I do with you all.<br />
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Cheers!<br />
<span style="font-family: inherit;"><i><span style="background-color: white; color: #222222;"><br /></span>
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<blockquote class="tr_bq">
<span style="font-family: inherit;"><i><span style="background-color: white;">Here's how I meal plan, and</span><span style="background-color: white; color: #222222;"> writing it out, it sounds time-consuming, but remember, most of this happens in just a few minutes in my head. I grocery shop on Sundays, so that's when I start my menu, and there are some days that the same thing always happens, like Friday (pizza or gyoza night). We also eat leftovers for lunch, so I start the week with bigger meals and choose smaller meals with less leftover for the middle of the week if we are going to have enough food. I freeze leftovers if it's obvious we aren't going to finish the food and save it for a busy night.</span></i></span></blockquote>
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<span style="font-family: inherit;"><i>To start, I l</i></span><i style="font-family: inherit;">ook at my calendar. What's my week like? Am I really busy with work or other obligations? Is Ben around at all in the evening? (If I ask, Ben will take over some of the cooking responsibilities.) How's my energy level? How creative am I feeling? Do I have some recipes I want to try or should I just go with tried-and-true to keep it simple? What's on sale at the market? What am I craving?</i></blockquote>
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<span style="font-family: inherit;"><i>I look in my fridge and pantry. Is there anything I need to use up that I can plan a recipe around? Is it the end of the month, and therefore the end of the grocery budget? </i></span> </blockquote>
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<i style="font-family: inherit;">Even if the meal plan below doesn't name a particular veggie, I put veggies in the dish or make them as a side dish. I usually just purchase what's on sale.</i></blockquote>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6IBknJ0xqcEMKLJBBFF7WfG1pdGJRD8hEdQPu1SlcGtFxTMSeEWs5guw74ett8k3qoYuyzETkmToKv66OKKkuOCBqU0r2OiYZhGQQuXHBtVcR9MsByGvS7h-EbWfvXU7N5O1nhzQHpWc/s1600/IMG_0125.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6IBknJ0xqcEMKLJBBFF7WfG1pdGJRD8hEdQPu1SlcGtFxTMSeEWs5guw74ett8k3qoYuyzETkmToKv66OKKkuOCBqU0r2OiYZhGQQuXHBtVcR9MsByGvS7h-EbWfvXU7N5O1nhzQHpWc/s640/IMG_0125.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I was working 11-hour days M-Th, though I tried to be a little creative with a new recipe<br />on Monday night. <br />I can tell you the fish tacos didn't happen on Wednesday,<br /> and that's OK, because we had SO MUCH FOOD!</td></tr>
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<blockquote class="tr_bq">
<i><span style="font-family: inherit;">Then I start writing it out. This is an example of how I look at my week:</span></i></blockquote>
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<i><span style="font-family: inherit;"><b>Sunday</b>: Need something hearty with leftovers, so it's soup/stew or pasta with meat sauce and lots of veggies. Examples include beef stew, coconut chicken soup, chili, etc. I always double the veggies so we don't need a side, or I throw a salad together with it. </span></i></blockquote>
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<i><span style="font-family: inherit;">Alternatively, I may get a bug in my bonnet to make something creative. Lately I've been making quiche on Sundays, so I make sure that Monday's meal is filling.</span></i><i><span style="font-family: inherit;"><br /></span></i><i><span style="font-family: inherit;"></span></i></blockquote>
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<i><span style="font-family: inherit;"><b>Monday</b>: I've been working from early in the morning until after </span></i><i><span style="font-family: inherit;">6:00 pm, so I've been doing slow cooker this day. I have a selection of recipes I choose from; sometimes I want to try something new, and then I pull out a new recipe while meal planning. I always put the meal together in the slow cooker the day before, and then just throw it in the fridge to be put on to cook in the morning.</span></i></blockquote>
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<i><span style="font-family: inherit;"><b>T/W/Th</b>: These days vary by schedule and energy level. Thursday is traditional guys' night (though it just switched to Tuesday, so I'm all confused) and I either don't cook and Ben grabs something out, or we eat leftovers. Lately I've been cooking to save money. T/Th were slow cooker days while I was working a contract job, but now I'm working at home on those days. I almost always pre-make dinner during the day because I'm so exhausted by the evening.</span></i></blockquote>
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<i><span style="font-family: inherit;"><b>Friday</b>: Pizza or Gyoza, two </span></i><i><span style="font-family: inherit;">special </span></i><i><span style="font-family: inherit;">meals that we love, though we sometimes go out with friends.</span></i> </blockquote>
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<i><span style="font-family: inherit;"><b>Saturday</b>: Variable. Sometimes we go out, sometimes we eat leftovers, sometimes we have plans with friends, sometimes we pick up something to cook. I don't plan this day.</span></i></blockquote>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDm2KO0BpcvA4OEUupTzJ63-55uV2e4eUfkxEExLl_gErgm9fSvpKtpHXzHhyQDbcF6X_A899ddnIsmV23QbUmWWTpKwgeqfWsdKDVaIgl0Z5Zup2dMn37qQNNnh_2vmfnw1_B5BLDWQ4/s1600/IMG_0126.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDm2KO0BpcvA4OEUupTzJ63-55uV2e4eUfkxEExLl_gErgm9fSvpKtpHXzHhyQDbcF6X_A899ddnIsmV23QbUmWWTpKwgeqfWsdKDVaIgl0Z5Zup2dMn37qQNNnh_2vmfnw1_B5BLDWQ4/s640/IMG_0126.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I was working a lot this week. I doubled or tripled the veggies in every recipe and made sure we had a lot of leftovers! <br />And if you want to see how I make my gyoza, click <a href="http://foodwisenutrition.blogspot.com/2010/09/gluten-free-gyoza-potstickers.html">here</a>.</td></tr>
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<blockquote class="tr_bq">
<span style="font-family: inherit;"><i>I have a list of 20-minute meals or meals I can get together with barely any thought to use on days/weeks I have very little time or energy. Ideas include:</i></span> </blockquote>
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<li><i style="font-family: inherit;">Fish tacos (20 min in the oven and I prep other ingredients while the fish cooks. We used to have this every Monday night b/c the fish was fresh after shopping.)</i></li>
<li><i style="font-family: inherit;"><a href="http://foodwisenutrition.blogspot.com/2010/11/what-should-healthy-plate-look-like.html">Pesto pasta</a> with smoked salmon (I usually have frozen pesto in the freezer... just not right now.)</i></li>
<li><i style="font-family: inherit;">Beef tacos</i></li>
<li><i style="font-family: inherit;">Tofu green curry with rice</i></li>
<li><i style="font-family: inherit;"><a href="http://foodwisenutrition.blogspot.com/2012/04/meatless-monday-tofu-stir-fry-with-miso.html">Stir-fry</a></i></li>
<li><i style="font-family: inherit;">Red lentil soup</i></li>
<li><i style="font-family: inherit;"><a href="http://foodwisenutrition.blogspot.com/2011/10/coconut-chicken-soup.html">Chicken soup</a></i></li>
<li><span style="font-family: inherit;"><i><a href="http://foodwisenutrition.blogspot.com/2011/11/do-you-eat-beans-with-your-pasta.html">Any pasta dish</a></i></span> </li>
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<span style="font-family: inherit;"><i>Finally, I try to get a variety of meals/proteins in during the week. I usually have a vegetarian dish, a fish dish, a chicken dish and a beef dish. I don't eat lamb/veal and we don't digest pork well, so I avoid those sources. I tend toward more chicken and less beef, except pregnant Autumn LOVES beef and doesn't like fish! </i></span> </blockquote>
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<span style="font-family: inherit;"><i>If chicken is on sale that week, we'll have more chicken. And I'm not afraid to modify what I'm doing: meals change nights or mutate. Squash and sausage soup turned into squash and sausage with kale hash because I didn't feel like soup.</i></span></blockquote>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhnXMRWKhc9npsbKePPI0k6kBLCzQCXG8LrGFS28tOIuly5Iu43sIe2rZLZ8RKfcr1HX3kjFNuOuzPbpb4VES7OYDy8ZW7btpcGWsyeFONpqo1c7feoK-JdR2y6D8WKWjUio-i_VLcgNU/s1600/IMG_0123.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhnXMRWKhc9npsbKePPI0k6kBLCzQCXG8LrGFS28tOIuly5Iu43sIe2rZLZ8RKfcr1HX3kjFNuOuzPbpb4VES7OYDy8ZW7btpcGWsyeFONpqo1c7feoK-JdR2y6D8WKWjUio-i_VLcgNU/s640/IMG_0123.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm not working as much, can you tell? I think this week shifted and I made <i>dal </i>on Sunday, <a href="http://foodwisenutrition.blogspot.com/search/label/Cassoulet">cassoulet</a> on Monday and quiche on Tuesday. It all worked out in the end.</td></tr>
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<span style="font-family: inherit;"><i>The meal plans I've shown you here aren't perfectly balanced, so it's a good example of how I work. Unfortunately, you can't see the accompanying schedule that I planned around, but you can see that there are some repeaters. We had a lot of gyoza filling in the freezer (bought supplies on sale and made a lot), and we both like gyoza, so we ate it and loved it! </i></span><span style="font-family: inherit;"><i>There's also a lot of beef; I think Ben got a family pack of ground beef on sale at the beginning of November and split it into one-pound chunks, so we had that to use. </i></span> </blockquote>
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<span style="font-family: inherit;"><i>During a couple of those weeks I was still working my contract, so you can see what an exceptionally busy week looked like (lots of slow cooker). Also, I don't always mark it down, but if by Wednesday we have a ton of leftovers, we sometimes just have leftovers that night and I save what I was going to cook for later. </i></span><span style="font-family: inherit;"><i>What it comes down to for me is energy, schedule, cravings and motivation. </i></span> </blockquote>
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<span style="font-family: inherit;"><i>I love variety, so some weeks I spend 30 minutes to an hour planning out the week and making a grocery list. I look through </i></span><i>my </i><span style="font-family: inherit;"><i>cookbooks and magazines and get </i></span><i>really </i><i style="font-family: inherit;">creative. Some weeks I'm exhausted/stressed/unenthusiastic, and I just plan meals around what we already have in the freezer or foods I know I can make quickly. </i> </blockquote>
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<i style="font-family: inherit;">The trick for me is not having a schedule I follow every week, but rather changing from week to week. I know some people who really thrive on having a monthly meal plan, but that wouldn't work for us because my energy, time and motivations vary frequently. You have to decide what will work best for your family and do that. Don't be afraid to experiment and change if things aren't working. What works one week (lots of different meals) might not work the next, so you do a pre-roasted chicken and bag salad and call it good.</i></blockquote>
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<span style="font-family: inherit;">I'd love to hear how you plan your meals. What works well for your family?</span></div>
Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com3tag:blogger.com,1999:blog-3016171578846575013.post-39560840726192134622013-11-28T07:50:00.001-08:002013-11-28T09:51:25.714-08:00Happy Thanksgiving!<div class="separator" style="clear: both;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4uUt36KUSffPuPpWYS04BRjFI6mWfJiYPQViODvCcHzg40LAhUnA3XPnEgs9e6ZYJ79AvaMRt6op-GLyrL3FOj1lNz07AWtBuf0_XhxGjNkFa2gHcnMtt-12H4UtEwMRUm5eCRCL__UI/s640/blogger-image-1842280864.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4uUt36KUSffPuPpWYS04BRjFI6mWfJiYPQViODvCcHzg40LAhUnA3XPnEgs9e6ZYJ79AvaMRt6op-GLyrL3FOj1lNz07AWtBuf0_XhxGjNkFa2gHcnMtt-12H4UtEwMRUm5eCRCL__UI/s640/blogger-image-1842280864.jpg" /></a></div>
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Happy Thanksgiving to you! Today we are having Maple Bourbon Pumpkin pie in an almond buckwheat crust. I'm sure there'll be other food, but this is what I'm most excited about. Oh, and of course, friends and family!</div>
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We are hosting a small gathering in our tiny apartment here in north Seattle and I'm so happy everyone is willing to squeeze around tables placed in the living room and bring a dish to pass. It will be tight, but there will be friends and laughter and food. And gratitude. I am so grateful for my life and the ability to make a gorgeous meal and share it with those I love. </div>
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There seem to be difficulties in the world as of late. Our government fighting itself, the typhoon in the Philippines. Some challenges here at home, too. In the past few days we've had issues with family, and in the midst dealing with that, our baby shower gifts were stolen. All of them. </div>
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It was heartbreaking, but friends and family have really stepped up to make sure baby Hoverter has clothes to wear. The outpouring of love and generosity has been amazing. And so, I enter this holiday season, not with anger, but with hope and graditude. </div>
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<i>"Let gratitude be the pillow upon which you say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good."</i></blockquote>
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- Maya Angelou</div>
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A happy and peaceful Thanksgiving to you all!</div>
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Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com3tag:blogger.com,1999:blog-3016171578846575013.post-88574790764906957232013-11-22T07:25:00.000-08:002013-11-28T09:56:06.177-08:00What We've Been EatingI just finished a 2 1/2 month contract job that I was working along with seeing patients and teaching at Bastyr. I'm ecstatic! I'm also wiped out. Instead of inundating you with the going ons at FoodWise and chez Hoverter, I thought I'd give you a little sampling of what we've been eating recently, because really, I know you're here for the food!<br />
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Enjoy!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8RHI3olJKl_rqj_6dL9thYWje_xv5Rwf0bBjsmQx_FDAmG41DNsE4yloWgQZu8eL9NiPciYAljukCZFRe9xBXR6Hzuf7imZhX8WnZDtmstgtM2mFNKNo4XliZ2pHXASUXLNlc_aJE9wc/s1600/Ramen+with+turnips+and+broccoli.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8RHI3olJKl_rqj_6dL9thYWje_xv5Rwf0bBjsmQx_FDAmG41DNsE4yloWgQZu8eL9NiPciYAljukCZFRe9xBXR6Hzuf7imZhX8WnZDtmstgtM2mFNKNo4XliZ2pHXASUXLNlc_aJE9wc/s640/Ramen+with+turnips+and+broccoli.jpg" width="444" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ramen in tamari broth with turnips, tofu and broccoli</td></tr>
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I played with <a href="http://www.bonappetit.com/recipe/soba-and-maitake-mushrooms-in-soy-broth">this</a> Bon Appetit recipe to create a dish Ben and I loved! I added in a few more veggies and some baked tofu for protein, but the bones of the broth are essentially the same, except that I used gluten-free tamari. We've been eating <a href="http://www.amazon.com/King-Soba-Brown-Rice-Ramen/dp/B0097C3BVW/ref=sr_1_5?ie=UTF8&qid=1385132188&sr=8-5&keywords=gluten+free+ramen">this</a> gluten-free brown rice ramen and loving it! Don't be thrown by the fresh turnips, they add a much-needed bite to the dish.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfxLbDLXqVUdPnHhaKIfj7SPW3HWawcDi3fY09cdaQ85PousiQJ0q0oYBmOkr3IGNClGz79nKzuUK1Nd3r6ca0MdcZtF-bjER4-Ol_nSGQTBu_hZHzKL388H6mkQpQ8TxS8Qimkm80RCs/s1600/Apple+cake+(no+cinammon).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfxLbDLXqVUdPnHhaKIfj7SPW3HWawcDi3fY09cdaQ85PousiQJ0q0oYBmOkr3IGNClGz79nKzuUK1Nd3r6ca0MdcZtF-bjER4-Ol_nSGQTBu_hZHzKL388H6mkQpQ8TxS8Qimkm80RCs/s640/Apple+cake+(no+cinammon).jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Apple Cake</td></tr>
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Cinnamon gives me heartburn, along with most other foods (thank you baby boy Hoverter) but I've been on a real apple kick. The Wednesday Chef posted <a href="http://www.thewednesdaychef.com/the_wednesday_chef/2013/11/marie-h%C3%A9l%C3%A8nes-apple-cake.html">this</a> lovely and mild Apple Cake that she modified from one of Dorie Greenspan's recipes. I used 2 T of bourbon and eliminated the milk, then used this mix of GF flour: 33 g sorghum flour, 33 g brown rice flour, 14 g potato starch, 14 g tapioca flour. It's a mild and sweet cake that's delicious for both dessert and breakfast.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUM_nsFxgSb-xfK8mew0KCfVN-YGjtClOIRoHwSkCSJT658A7gONS9D2jrYEezN6ay7oXJ25WbjtPLvCjJSDanXUSDb4U9dOP0KtNSGKPtDZx8LXtvOnZvJi6hI1li9zTO2GCfXhgMqnY/s1600/Poached+egg+on+avocado+and+spinach.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUM_nsFxgSb-xfK8mew0KCfVN-YGjtClOIRoHwSkCSJT658A7gONS9D2jrYEezN6ay7oXJ25WbjtPLvCjJSDanXUSDb4U9dOP0KtNSGKPtDZx8LXtvOnZvJi6hI1li9zTO2GCfXhgMqnY/s640/Poached+egg+on+avocado+and+spinach.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Poached egg over avocado and spinach</td></tr>
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Just in case you thought I'd stopped eating poached eggs, I give you eggs over avocado and sautéed spinach! There was a week in which I wanted spinach at every meal, and so it was. I can and do put poached eggs on everything!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlXea6j7bnyeA1UvdhtBj5f-kwKtdXRXMtoI_TZAt5tchMFlhEs8q7JuYCAB5YIa0D-htOC6tno1dNUOt8Gr2ZhjEe4hEmLLQntiJWYXWBxPJMLPVBVz_9xD7B6NlE5keiYL4uk6zUx64/s1600/Mostly+cheeseless+pizza.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlXea6j7bnyeA1UvdhtBj5f-kwKtdXRXMtoI_TZAt5tchMFlhEs8q7JuYCAB5YIa0D-htOC6tno1dNUOt8Gr2ZhjEe4hEmLLQntiJWYXWBxPJMLPVBVz_9xD7B6NlE5keiYL4uk6zUx64/s640/Mostly+cheeseless+pizza.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mostly cheeseless gluten-free pizza</td></tr>
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I've been making gluten-free pizza using <a href="http://www.artisanbreadinfive.com/2010/01/05/gluten-free-crusty-boule">this</a> recipe for years. "But wait," you say, "I just clicked the link and it's a bread recipe!" Right you are. I make that recipe exactly as-written, divide up the dough (usually makes 5 crusts), freeze 4, and roll out one for pizza! Bake it on a pizza stone for 12 minutes at 500 degrees. I roll out my dough on parchment paper and cook it on the parchment paper for the first 5 minutes. BEWARE! Parchment paper in the oven at 500 degrees is a fire hazard! I leave it to your own judgement, and I am not responsible for you burning your house down.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVnCcUksEyduEJFBhCeZARalSK2EQOGEluwYU3whuuR1NTCHlIdhTn-_ZJqXPgLriQz4X7HsSOZx_LN0Bfhnxlkvo87IjqMADtmz9Qz4B0UdVGP5CQS4kYFgMZjoLq3eFb2S9_VTsyfTY/s1600/Kasha+and+bean+soup.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVnCcUksEyduEJFBhCeZARalSK2EQOGEluwYU3whuuR1NTCHlIdhTn-_ZJqXPgLriQz4X7HsSOZx_LN0Bfhnxlkvo87IjqMADtmz9Qz4B0UdVGP5CQS4kYFgMZjoLq3eFb2S9_VTsyfTY/s640/Kasha+and+bean+soup.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kasha and bean soup</td></tr>
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I love kasha (roasted buckwheat) in place of barley in soups and stews. We've been living on soup over here while I've been working 10 and 12 hour days, and I've been making a version of this soup every week. Sometimes I include beef, sometimes not. This rendition includes leeks, garlic, vegetable broth, tomatoes, kasha, kidney beans and zucchini (added at the end of cooking).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNkABD3Aj5k6czLrXlLko7LnrGpc27XiY2rbIWq0Fqj6BUbNs2IHOTbOZWkl_9lLLVaRQ1dvfXcxP0jfXPWKu6vnsv__VVv01V-wvOciRL6wzXZQOl5Zafa3ZBDJuRXKCgI7_kF5pvBgA/s1600/Vegetarian+tamale+pie,+half+eaten.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNkABD3Aj5k6czLrXlLko7LnrGpc27XiY2rbIWq0Fqj6BUbNs2IHOTbOZWkl_9lLLVaRQ1dvfXcxP0jfXPWKu6vnsv__VVv01V-wvOciRL6wzXZQOl5Zafa3ZBDJuRXKCgI7_kF5pvBgA/s640/Vegetarian+tamale+pie,+half+eaten.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vegetarian Tamale Pie</td></tr>
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A LOT of friends have had babies recently, so I whipped up a big batch of tamale pies for food deliveries. This particular recipe plays off the recipes in <a href="http://www.amazon.com/Cover-Recipe-Cooks-Illustrated-Magazine/dp/0936184809">Cover and Bake</a> from Cook's Illustrated, and as CI guards their recipes like prize ponies (as they should), I'm not going to share it here. I can tell you the tamale pie freezes well, and I will be making a batch for myself in the next couple of months!<br />
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I hope you all are having a lovely fall.<br />
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Cheers!<br />
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Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com4tag:blogger.com,1999:blog-3016171578846575013.post-45464819816949086152013-10-06T10:32:00.000-07:002013-10-06T10:32:36.525-07:00His and Her Dinner<div class="separator" style="clear: both; text-align: center;">
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I haven't been craving meat lately. I mean, I still eat it, but mostly it doesn't sound good. Instead, I've been rocking whole grains, fruit, peanut butter, edamame, beans and lots and lots of vegetables. <br />
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This is no big deal. The way we eat at our house has changed significantly over the past several years: I was diagnosed gluten and dairy intolerant in March of 2008, and though small amounts of cheese have come back into my diet, gluten makes me incredibly ill. On top of that, Ben has discovered that dairy makes him sick, so the only true dairy we have in the house is a little bit of parmesan that I just can't quite give up. <br />
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Meat has moved from center stage to the role of garnish for vegetables, and we joke about being vegans who eat a little meat. We've never named how we eat ("flexitarian," anyone?), it's just what we do. No preaching from pulpits, no ideology to spread far and wide, just lots and lots of well-seasoned vegetables. <br />
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Turns out nameless eating is in vogue. Have you seen Mark Bittman's VB6 program? I heard about it ages ago, and I'm finally getting around to blogging about it. His basic premise is that he eats vegan before 6 pm and then enjoys meat and dairy in moderation. <br />
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My initial reaction to the premise? Love the vegetables, hate the restrictions! My concern is that if you restrict your intake earlier in the day, you won't eat enough calories; you'll be starving by dinner and overeat before going to bed. It takes a strong soul to eat moderately after a day of not being allowed to consume major food groups.<br />
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That being said, I like "The Six Principles of VB6." They are:<br />
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1. Eat fruit and vegetables in abundance<br />
2. Eat fewer animal products<br />
3. Eat (almost) no junk food<br />
4. Cook at home as much as possible<br />
5. Consider quality over quantity<br />
6. See your weight as just one component of good health<br />
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Yes. Do all of these things!<br />
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As for us, the other night I really didn't want meat, but Ben isn't the biggest fan of tofu. My solution? Tofu <i>and</i> beef stir-fry with lots of veggies. Since I'm not actually vegetarian, I don't mind beef-flavored tofu. A little tamari, brown rice vinegar, mirin, and hot sesame oil with lots of garlic... and voila. Dinner!<br />
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What are your favorite fall veggie dishes? And what do you think of VB6?<br />
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<br />Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com5tag:blogger.com,1999:blog-3016171578846575013.post-23611668378956605112013-09-27T04:46:00.000-07:002013-10-06T10:26:41.292-07:00Purple Potatoes and Poached Eggs!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDrjOHvXrl2U_ieVbGqgM0HXGCBajYhLIzmUH0sje82rAW7OoMv74V_OQy7Je7R83TF-XRJlWPQoXSh-fzaF9EaZAxhhTg7aB_C77XYN558EWrTUYgK-PHCfAPLZdfpkQ94YkgVGpo1OA/s1600/Potato,+Kale+and+Poached+Egg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDrjOHvXrl2U_ieVbGqgM0HXGCBajYhLIzmUH0sje82rAW7OoMv74V_OQy7Je7R83TF-XRJlWPQoXSh-fzaF9EaZAxhhTg7aB_C77XYN558EWrTUYgK-PHCfAPLZdfpkQ94YkgVGpo1OA/s640/Potato,+Kale+and+Poached+Egg.jpg" width="640" /></a></div>
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I'm going to tell you a secret: I've never met a potato I don't like. Seriously. I'd eat potatoes in every variation at least three times a week if I could. Come to think about it, why can't I? Seriously? <br />
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Potatoes get a bad wrap nutritionally, even though the skins have more potassium than a banana and they're chock full of energy. Oh yes, I forget, we're supposed to be hating on carbs right now... Well, too damn bad! I love me some whole grains and potatoes and last time I checked, I'm not busting out of my dress pants. <br />
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Except that I am. Because I seem to be growing a baby. Whoops!<br />
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It's been a struggle to eat my veggies the last few months, and somehow they seem more appealing in the morning when my energy is high than in the evening when it just feels like a whole lot of chewing. I've taken to sautéing spinach or kale and storing it in the fridge so I can eat it over a few days for breakfast. On Sunday, I cooked up onions, kale and potatoes to have with my eggs (or chicken breakfast sausage). The trick to quick morning potatoes is to mix your potatoes with salt and a little olive oil, cover, and microwave for about 6 minutes, stirring half way through. Then throw them in the pan and crisp them up. Done in 10 minutes!<br />
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Give it a try and tell me what you think! And if you'd like to know how to poach an egg, check out my previous <a href="http://foodwisenutrition.blogspot.com/2010/03/perfect-poached-eggs.html">post</a>.Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com2tag:blogger.com,1999:blog-3016171578846575013.post-1963507300909992732013-09-24T19:09:00.000-07:002013-09-25T13:26:50.694-07:00Monday Meal Plan<div class="separator" style="clear: both; text-align: center;">
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This is last week's meal plan. As you can see, it suffered some revisions. <br />
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I started my 9 week contract at Microsoft, which means that every Tuesday/Thursday I'm working 11-hour days, not including the awesome commute between Seattle and Redmond. Monday/Wednesday I teach at Bastyr and see patients at FoodWise. Fridays are "off", which means I catch up on grading and administrative work and generally drool on myself while clothed in yoga pants. It's an insane schedule, but it's only for 9 weeks. At least, that's what I tell myself.<br />
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Anyway, I've started cooking again, and I'm loving every minute of it. I feel like a small piece of me has finally returned. The world is once again a happy, ordered place. Along with my new, all-consuming schedule, Ben has started tutoring again, and he's also starting his quarter at the community college this week. The result? We either become incredibly organized with our meals and make use of the slow-cooker... or we eat out every single night of the week. <br />
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I chose option A.<br />
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Let me tell you a little about our meals and how they evolved throughout the week. Sadly, there are no pictures because I ate my food instead of photographing it. Maybe I'll do better this week.<br />
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<b>Sunday:</b> The lasagna came off without a hitch. I cribbed off a recipe (that I can't find now, <i>naturally</i>) that used cashew cream mixed with eggs, salt and parsley for the ricotta. I made a lovely meat ragu with lots of veggies and layered it with par-boiled Tinkyada pasta and the cashew cream. We've been testing out <a href="http://us.daiyafoods.com/">Daiya Cheese</a>, so I threw a bit of the "mozzarella" on top but can't say I loved it. Ben thought it was OK, but somehow it ended up with a hydrogenated taste. Once I scraped off the "cheese", the lasagna was delish, and fed us for lunches for a good part of the week. Bag salad on the side and we were good to go.<br />
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<b>Monday:</b> Green Curry, loosely based off of the recipe from the <a href="http://www.thaikitchen.com/">Thai Kitchen</a> curry bottle. I just read the <a href="http://www.saveur.com/">Saveur</a> article on curries, so instead of just using a can of coconut milk, I put a second can in the fridge and added the coconut cream to the pan as well. The addition of the coconut cream created an extra-thick curry, more similar to those found at Thai restaurants, and I'll definitely be repeating the technique. So: coconut milk, coconut cream, green curry, brown sugar, tamari, organic tofu, lots of veggies and <a href="http://en.wikipedia.org/wiki/Red_rice">red rice</a>. This created several left-over meals.<br />
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<b>Tuesday:</b> I forgot to defrost the chicken, so instead I made pea soup loosely based on <a href="http://www.wholefoodsmarket.com/recipe/slow-cooker-split-pea-soup">this</a> recipe, except with a potato and 3 times as many vegetables. I put the soup together (minus the liquid) the night before and put it in the fridge. Ben put it on the next morning at 9 am and voila, warm dinner! And more leftovers!<br />
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<b>Wednesday:</b> The fish was frozen and we had SO MUCH FOOD, so we switched to leftovers for Wednesday evening. It was great, because I was <i>exhausted </i>after work.<br />
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<b>Thursday: </b> I did defrost the chicken, but Ben and I were both catching colds so I switched to soup. I didn't precook anything. Into the slow cooker went: skinless chicken thighs (bone in), carrots, celery, onion, garlic, bay leaf, oregano, basil, and Better Than Bouillon. Again, I had Ben add the liquid on Thursday morning before putting it on the heat and again, put in 3 times as much veggies. I'm all about one-pot meals.<br />
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<b>Friday:</b> I had no frozen pizza dough. I then attempted to make it, but we were out of eggs. Whoops. Fortunately, I discovered this several hours before dinner and was able to defrost some <a href="http://foodwisenutrition.blogspot.com/2010/09/gluten-free-gyoza-potstickers.html">gyoza</a> filling from the freezer. I love my freezer. I threw together the gyoza with sautéed broccoli and spinach.<br />
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<b>Saturday: </b> This baby loves tomatoes, but we were out of lasagna. I needed another red sauce! Put together a simple beef ragu with pasta in the afternoon and froze some for a later date. Yum!<br />
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This was our week. Yes, Virginia, you can have yummy, home-cooked food while working full time, you just have to plan like crazy - and be willing to improvise when the plan fails! I'll admit, the lasagna was work, but it was Sunday and I wanted to put in the time. The green curry took about 20 minutes, though the rice was a little longer. While the green curry simmered, I put together the pea soup, which took about 10 minutes. The fish tacos would have taken about 20 minutes to put together and the chicken soup took about 20 minutes, mostly because I had to peel the skin off of partially frozen chicken thighs. The gyoza and ragu took a little longer but hey, it was the weekend!<br />
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What are your favorite quick meals? Any great slow-cooker suggestions that don't take much time to prepare? I have 8 more weeks of this craziness, and I need suggestions!<br />
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<i>Disclaimer: I have received no compensation monetary or otherwise from the companies listed above. The opinions stated above are my own.</i>Autumn Hoverter, MS, RDhttp://www.blogger.com/profile/10087820645075590464noreply@blogger.com2