science

Root Cause
PA G E 1 6

What Gluten Medicine

Does to Your
Hormones The Health
PA G E 1 0 LIE You
Swallowed

FOOD

Spring
into Healthy
Eating!
PA G E 2 2

savvy
PA G E 3 6

shopper
Celebrate The Easy
Way to Find
Mom & Dad non-GMO
with Sweet Treats Popcorn
 table of contents

10 16 28 44
Gluten is
SCIENCE ROOT CAUSE MEDICINE
What you don’t Spring into healthy
FOOD

hijacking your know about NUTRITION eating with farmers

hormones and omega-3 fatty Is food really market inspired
here’s what you acids that this our medicine? recipes plus treat
need to do doctor says you An expert mom and dad on
about it. must! weighs in. their special day!

A Side of Science ........................................................................................................... 10
Root Cause Medicine................................................................................................... 16
Vanilla Chia Pudding ................................................................................................... 22
Grain Free Sugar Free Granola............................................................................. 24
Food as Medicine...........................................................................................................28
What’s in Season Now................................................................................................30
Stone Fruit Salsa.............................................................................................................. 32
Popcorn and Wine Pairings ................................................................................... 35
Savvy Shopper: Popcorn and GMOs................................................................36
Making Health Behaviors Stick.............................................................................38
Recipes...................................................................................................................................44
Watermelon Lemonade............................................................................................45
TA B L E O F C O N T E N T S / M AY & J U N E
Bibb Lettuce with Blueberries & Lemon .....................................................46
Grilled White Eggplant with Salsa.....................................................................48
Grilled Nectarines with Baby Arugula Salad..............................................50
Turkey Tacos ...................................................................................................................... 52
Savory Watermelon Salad.......................................................................................54
Shirley Temple Cocktail........................................................................................... 56
Strawberry Shortcake Layer Cake.....................................................................58
Wahls Fudge......................................................................................................................62
Rocky Road Ice Cream Cake..................................................................................64
All About Rhubarb......................................................................................................... 68
Disclaimer.............................................................................................................................70

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 0 3
 LETTER FROM EDITOR-IN-CHIEF

T H E E D I TO R Gigi Stewart
gigi@foodsolutionsmag.com

CREATIVE SERVICES
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CONTRIBUTING WRITERS
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PUBLISHER & CEO

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ADVISORY BOARD
Cynthia S. Rudert, M.D., F.A.C.P.,
CD & Gluten Intolerance Specialist
Marci Page Sloane, MS, RD, LDN, CDE,
Registered & Licensed Dietician /
Nutritionist & Certified Diabetes Educator
Leigh Reynolds, GF Therapeutics /
Celi-Vites President

0 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
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EW
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 contributors

MARCI PAGE SLOANE, MS, RD,
LDN, CDE is a Registered and Licensed
Dietitian/Nutritionist and Certified
Diabetes Educator in south Florida. She
grew up in New York City where she
C O N T R I B U TO R S / M AY & J U N E
CYNTHIA S. RUDERT, M.D., F.A.C.P.,
is a Board Certified Gastroenterologist in
Atlanta, Georgia, whose practice is
primarily devoted to the screening and
following of patients with celiac disease.
Intolerance Group of North America and
for the Gluten Free Certification Organi-
zation (GFCO). She is Medical Director
for Atlanta Gluten Intolerance Group
(GIG), and founder and president of the

graduated from Columbia University with
a double Master’s degree in Nutrition and
Physiology.
Marci is CEO of Food Majesty, Inc.
author of Reality Diabetes ~ type 2, The
Diet Game: Playing for Life!, The Di-
vorced Woman’s Diet and is contributor to
Chicken Soup for the Soul Healthy Living
Series Diabetes. Sloane is a nutrition and
disease counselor, speaks frequently in the
community, is coordinator of American
Diabetes Association (ADA) programs, an
ADA Valor Award recipient and does
radio, television and magazine interviews.
Marci is passionate about her work and it
shows when you meet her.
With one of the largest practices in the
United States that manages adults and
teenagers with celiac, she has evaluated
over 1000 patients with celiac disease and
gluten sensitivity.
Dr. Rudert’s focus is identifying the core
causes of gastrointestinal issues with a
comprehensive evaluation enabling her to
treat underlying medical conditions that
may have previously been undetected.
Dr. Rudert then creates an individualized
course of treatment tailored to each pa-
tient’s unique set of needs. Rather than just
treating the symptoms of the disease, Dr.
Rudert believes the best results are achieved
by getting to the core cause of the problem
and treating the disease accordingly. Dr.
Rudert sees patients from all over the Unit-
ed States for second opinion consults on a
variety of gastrointestinal disorders.
Atlanta Women’s Medical Alliance, the
largest alliance of female physicians in the
United States.
In demand as an expert in celiac disease,
she was the Keynote Speaker for multiple
programs including the New England
Celiac Conference, co-hosted with the
Beth Israel Deaconess Medical Center/
Harvard, and national GIG meetings. Dr.
Rudert was the advising physician for the
popular television series House which
featured a segment concerning celiac. Dr.
Rudert is a former Assistant Professor of
Medicine with Emory University. Learn
more about Dr. Rudert and her practice at
DrCynthiaRudert.com.

Committed to educating the public,

patients and physicians about this
commonly missed disorder, Dr. Rudert
lectures throughout the United States and
Canada on celiac disease. She also lectures
on inflammatory bowel disease, irritable
bowel syndrome, pancreatic exocrine
insufficiency and small intestinal bacterial
overgrowth.

Dr. Rudert is Medical Advisor for the

Celiac Disease Foundation, the Gluten

0 6 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

MARK HYMAN, MD has dedicated his
career to identifying and addressing the
root causes of chronic illness through a
groundbreaking whole-systems medicine
approach known as Functional Medicine.
He is a family physician, an eight-time
New York Times bestselling author, and
an internationally recognized leader in his
field. Through his private practice,
education efforts, writing, research,
advocacy and public policy work, he
strives to improve access to Functional
Medicine, and to widen the understanding
and practice of it, empowering others to
stop managing symptoms and instead treat
the underlying causes of illness, thereby
also tackling our chronic-disease epidemic.
Dr. Hyman is Chairman of the Insti-
tute for Functional Medicine, and was
awarded its 2009 Linus Pauling Award for
Leadership in Functional Medicine. He
is currently medical editor at the Huff-
ington Post and on the Medical Advisory
Board at The Doctor Oz Show. He is on
the Board of Directors of The Center
for Mind-Body Medicine, and a faculty
member of its Food As Medicine train-
ing program. He is also on the Board of
Advisors of Memhet Oz’s HealthCorps,
which tackles the obesity epidemic by
“educating the student body” in American
high schools about nutrition, fitness and
mental resilience. He is a volunteer for
Partners in Health with whom he worked
immediately after the earthquake in Haiti
and continues to help rebuild the health
care system there. He was featured on 60
Minutes for his work there.
contributors
She is on the advisory board along with
holding an associate editor at-large
position at Simply Gluten-Free Magazine.
She has been interviewed by CNN
Headline News and Better Homes &
Gardens, amongst others.
DR. VIKKI PETERSEN is considered a
pioneer in the field of gluten sensitivity
and is acknowledged in the U.S. for her
contributions to, and education of, gluten
awareness in our country.
C O N T R I B U TO R S / M AY & J U N E
A certified clinical nutritionist, and doctor
of chiropractic, she is also an IFM Certi-
fied Practitioner (Institute for Functional
Medicine). She co-founded HealthNOW
Medical Center in Sunnyvale, California.
HealthNOW is known for using a
multi-disciplined approach to address
complex health problems, many of which
are rooted in gluten intolerance. Patients
travel from all over the world to experi-
ence the best of what HealthNOW offers,
combining internal medicine, clinical nu-
trition, chiropractic and physical therapy,
to identify the underlying root cause of
the patient’s health condition. Practicing
for over 20 years, Dr. Petersen remains at
the forefront of advances in the field of
gluten intolerance, which earned her the
title of Gluten Free Doctor of the Year.
She co-authored the book, The Gluten LEIGH REYNOLDS recognized a need
Effect, celebrated by other leading experts for high quality-gluten free nutritional
in the field as a huge advance in gluten supplementation so she founded Gluten
sensitivity diagnosis and treatment. Dr. Free Therapeutics™. Leigh set out to
Petersen donates much of her time to the make one of the most beneficial glu-
community where she speaks about health ten-free supplement lines available. With
awareness at corporate events in Silicon high quality pharmaceutical grade
Valley, inclusive of Fortune 500 compa- ingredients and scientifically researched
nies. She is a national lecturer, radio formulations Gluten Free Therapeutics™
personality and food blogger, specifically is proud to offer its customers a superior
on the topic of gluten sensitivity and line of nutritional supplements called
celiac disease. CeliVites.
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 0 7
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a side of science

H OW GLU TEN
H I JACKS YOUR
H ORMO N AL
H EA LTH
BY GIGI STEWART, M.A.

ABOUT THE AUTHOR

Atlanta-based Gigi Stewart, creator of
GlutenFreeGigi.com, is a science-backed
Southern Belle with B.S. and M.A. degrees,
including a degree in Behavioral Neurosci-
ence with specialties in chronic inflamma-
tory pain and natural products research.
Gigi’s unique fact-based approach to
nutrition, combined with her personal
experience living with celiac disease and
multiple food allergies gives her insight
into special diets nutrition and wellness
that few are able to offer.

Read more of Gigi’s Smart Nutrition

Backed by Science articles here and
connect with her on Facebook, Twitter,
Pinterest and Instagram.

1 0 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
Familiar with the term
hormonal imbalance?
Did you know individ-
uals who have celiac
disease or gluten sen-
sitivity may have more
hormonal issues than
those who do not?
Research indicates celiac disease (CD) is a
common, yet little-recognized, cause of
female hormone imbalance.
Before we talk about imbalance, let’s look
at what hormones are and what they do.
Hormones are powerful chemicals
produced by endocrine glands throughout
the body. Once released, hormones travel
via the bloodstream to carry messages to
various body structures such as organs,
tissues and cells.
Once a hormone makes it to the target
site and its message is received, various
chemical reactions are triggered. For
example, certain hormones help us metab-
olize the foods we eat, while others help
us maintain a healthy and consistent body
temperature.
With all that goes on inside the human
body, any imbalance could throw off the
entire system. Now, consider adding a
“foreign invader” into the mix to further
complicate matters.
For those of us with celiac disease, that
invader is gluten. Here are a few ways
gluten interferes with hormonal health in
someone with CD.
POOR NUTRIENT ABSORP-
TION INTERFERES WITH
HORMONE PRODUCTION
We often discuss the immune response
caused by gluten in an individual with
CD and how that immune response leads
to small intestine damage. That is, after
all, the hallmark indicator of CD in an
individual.
The gut damage associated with CD
inhibits adequate nutrient absorption
from foods we eat, which means vitamins
and minerals are not able to cross the
small intestine wall and enter the body
where they are required for bodily
processes that keep us healthy.
In fact, some physicians recommend
nutritional supplements and vitamins for
patients with CD, at least upon diagno-
sis, until the small intestine lining has
some time to heal. Over time, as the
small intestine lining heals and the small,
fingerlike villi that project from it (the
villi are responsible for nutrient uptake)
recover from gluten damage, this issue
corrects itself and nutrients are readily
absorbed once again. The healing process
can take as long as two years after going
gluten-free.
Until that time of healing; however, our
bodies, including our hormone balance,
can suffer. Certain vital nutrients are
directly responsible for our hormonal
health. Research indicates a lack of
essential nutrients is associated with
hormone-related health issues like
infertility (most often associated with
vitamin D or iron deficiency) and pre-men-
strual symptoms of muscle cramps,
tension, lethargy, severe headaches, depres-
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 1
A S I D E O F S C I E N C E / H O W G L U T E N H I J A C K S Y O U R H O R M O N A L H E A LT H
sion and even osteoporosis, (all associated
with low levels of calcium in the body).
But poor nutrient absorption, as serious
as it is, is likely the least of our worries
when it comes to the hormonal havoc
wreaked by CD.
Celiac disease takes a toll on our endo-
crine system, as well.
CD INTERFERES WITH THE
ENDOCRINE SYSTEM
The endocrine system is the system of
glands in our bodies. As mentioned
earlier, hormones are released from these
glands into the blood.
To give you an idea of the significance of
hormones in maintaining our good health,
have a look at the glands of the endocrine
system throughout the body and their
functions.
I N T H E H E A D A N D N EC K REG ION:
• Hypothalamus – this structure is a small
cluster of cells above the pituitary gland,
responsible for sending messages from the
body to the brain. The hypothalamus uses
the pituitary gland to link the nervous
system to the endocrine system.
• Pineal
gland - produces several important
hormones, the most significant being
melatonin, which regulates our sleep cycle.
• Pituitary
gland – this gland releases many
hormones that affect growth, sexual devel-
opment, metabolism and reproduction.
 a side of science
A S I D E O F S C I E N C E / H O W G L U T E N H I J A C K S Y O U R H O R M O N A L H E A LT H
DID YOU KNOW INDIVIDUALS
WHO HAVE CELIAC DISEASE OR
GLUTEN SENSITIVITY MAY HAVE
MORE HORMONAL ISSUES THAN
THOSE WHO DO NOT?
• Thyroid gland – this gland controls the
rate at which the body produces energy
from nutrients.
• Parathyroid glands – the parathyroid
glands are actually four small glands
around the thyroid. These glands control
calcium levels in the blood.
IN TH E UP P E R TOR S O R EGIO N:
• Thymus gland – a special part of our
immune system, this gland sends special
cells to various lymph glands, where they
play an important part in fighting
infections and disease.
• Adrenal glands – the actual name for
these glands is the suprarenal glands. One
sits atop each kidney. This is a pair of
glands that secrete hormones directly into
the bloodstream. Each adrenal gland is
actually two separate glands, each with
different functions and influences in our
body. (More on adrenal glands in the next
section.)
1 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
• Kidneys – the kidneys are not often
thought of as part of our endocrine
system, but they are. The primary
function of our kidneys is to filter and
dispose of waste in the body.
• Pancreas – this organ in our upper
abdomen serves as two glands in one:
a digestive exocrine gland and a hor-
mone-producing endocrine gland.
We most often hear about the pancreas in
relation to insulin production (note: there
is a link between CD and Type
1 diabetes).
IN T HE LOW E R
TO R S O/ P E LV I C R EG I O N :
• Ovaries – these two glands lie on each
side of the uterus and are responsible for
producing eggs and the female sex
hormones estrogen and progesterone.
• Uterus – the uterus, also known as the
womb, is where a fertilized egg imbeds
upon fertilization.
It is easy to see, with the endocrine system
spanning the entire body and influencing
so many different systems, how interfer-
ence with this network can lead to
hormonal imbalance.
One of the most common conditions
discussed in conjunction with gluten
sensitivity and CD (and a catch-all term
we see buzzing about the internet quite
often) is adrenal fatigue.
ADRENAL FATIGUE LEADS
TO HORMONAL IMBALANCE
We hear of the CD-adrenal fatigue
association often because of the stress our
adrenal glands endure due to the turmoil
CD causes in our bodies. The reason this
connection is drawn is somewhat
complicated, but let’s summarize (and
simplify) it here.
As mentioned earlier when referring to
endocrine glands in the upper torso
region, the two adrenal glands in the body
sit above the kidneys.
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 a side of science
T HEIR FUNCTIONS AR E TO :
• Produce the stress hormone cortisol
• Produce hormones that repair the body
and cope with daily stressors
• Produce sex hormones
If these glands become overworked and
“exhausted”, they are not able to
maintain pace and keep up with the
demands the body places upon them.
A S I D E O F S C I E N C E / H O W G L U T E N H I J A C K S Y O U R H O R M O N A L H E A LT H
Adrenal fatigue can occur for many
reasons. In times of stress – emotional or
physical – the adrenals must work
overtime to abate the stress we experi-
ence. To do so, more cortisol is produced.
In situations of short-term stress, that is
not a bad event – the body is designed for
survival, and cortisol production if very
effective in a “fight or flight” situation
(you know, when our ancestors had to
escape being eaten by a large predator);
however, in modern society with long-
term emotional stress situations (job loss,
divorce, etc.) or long-term physical stress
(like living with CD or gluten sensitivity
for many years without knowing), cortisol
production continues in an effort to man-
age the stress. Long-term, as you may have
guessed, this is not good for our health.
In addition to causing us to store abdomi-
nal fat and feel lousy, cortisol takes top
priority over the other hormones pro-
duced by the adrenal glands (our sex
hormones), throwing off the body’s
delicate hormonal balance.
L ESS P ROD UCTION O F PR O GEST E R -
ON E LEAD S TO SY M PTO M S L IKE :
• Fatigue
• Depression
• Decreased libido
• Hot flashes
• Pre-menstrual syndrome
Another negative effect of low progester-
one is something called “estrogen
dominance”. That simply means our
estrogen levels are elevated in relation to
progesterone levels.
1 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
EST R O G E N D O M I N A N C E LE A D S
SY M PTO M S LI K E :
• Severemenstrual cramping
• Heavy bleeding
• Menstrual irregularity
• Migraine headaches
“GLUTEN STRESS”
INTERFERES WITH
HORMONAL BALANCE
For individuals who react to gluten in a
negative manner, especially when that
includes the inflammation of the small
intestines as in those with CD, the body
reads this as a physical stressor – “gluten
stress”. In response to that stress, more
cortisol is produced by the adrenal glands.
For those who have yet to receive a diag-
nosis of CD or gluten sensitivity, this turns
into a vicious cycle of hormonal over- and
under-production each time gluten is
consumed, perpetuating the imbalance in
the body and hindering the ability of the
adrenal glands to function properly.
Mood swings, mood instability, bloating,
weight gain and lethargy/fatigue are the
most common initial complaints of
women with adrenal fatigue. Now that
we understand the role our adrenal glands
(and entire endocrine system) play in
hormonal balance that is not surprising.
What is surprising (and frustrating!) is
this condition is not often diagnosed (or
acknowledged) by doctors.
Many women suffer for years to receive a
diagnosis of CD or gluten sensitivity, yet
continue to suffer with hormonal
imbalance. Instead of drawing connec-
tions, most physicians choose to treat
these as entirely separate issues, when in
fact, they may be of the same core.
WHAT TO DO IF YOU
SUSPECT HORMONAL
IMBALANCE
If you suffer from any symptoms of
hormonal imbalance and have issues with
gluten, seek the advice of your health care
provider and raise the possibility of
adrenal fatigue. It could be life-changing!
If you have issues with hormonal
imbalance – whether you are diagnosed
with CD or not – let this information be
your “tip of the iceberg” knowledge.
Discuss it with your health care provider
so that it may illuminate the source of
your issues, and in turn, lead to a positive
resolution and improved wellbeing for
years to come.
root cause medicine

THE
BY DR. VIKKI PETERSEN,
H E A LT H N O W M E D I C A L

H E A LT H
LIE YOU SWALLOWED
ABOUT OMEGA-3
FATTY ACIDS

DR VIKKI PETERSEN, DC, CCN,

CERTIFIED FUNCTIONAL MEDICINE
PRACTITIONER, IS FOUNDER OF ROOT
CAUSE MEDICAL CLINIC IN
SUNNYVALE, CA. SHE HAS BEEN
AWARDED GLUTEN FREE DOCTOR OF
THE YEAR AND AUTHORED THE
CRITICALLY ACCLAIMED “THE GLUTEN
EFFECT”. ROOT CAUSE MEDICAL
CLINIC IS A DESTINATION CLINIC AND
TREATS PATIENTS FROM ACROSS THE
COUNTRY AND INTERNATIONALLY. IF
YOUR HEALTH IS NOT TO THE LEVEL
YOU DESIRE, CONSIDER CONTACTING
THEM FOR A FREE CONSULTATION
– 408-733-0400.

1 6 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

IT IS SAI D: A L I E R E P E ATE D
OFT EN E NO U GH BECO MES
T H E TR U T H .
In the field of clinical nutrition I have
grown to appreciate that “truths” can
alter. Due to increased knowledge gained
through research, what we believed was
accurate several years ago has now been
disproven or elaborated upon.
Health care providers must stay on the
cutting edge because we are constantly
learning and discovering new things about
the human body. It’s actually one of the
things I love about what I do.
However, I’m not a fan of being lied to
and I don’t like finding out a nutritional
“truth” was based on poor research and
laziness.
WE SWAL LOWE D THI S “ FI S H
TALE” H O O K , L I NE A N D S I N K E R
The ingestion of fish oil to improve heart
health was based on research conducted
in the 1970s by Danish researchers, Bang
and Dyerberg, who apparently confirmed
a very low incidence of heart attack
amongst the Inuit Eskimos. It came to be
known as the Eskimo paradox, because,
of course, how could it be that a mainly
meat-based diet virtually devoid of any
healthy fruits and vegetables could be
heart protective?
Good question! The researchers attributed
the heart “health” of this group of
individuals to the consumption of seal
and whale blubber, both known to be rich
in omega-3 fish oils. We all swallowed
this “fish tale” and a billion dollar
industry was built on this data, data that
was completely untrue.
I know, it truly is shocking! As it turns
out, there is plenty of research stating the
truth. Apparently, and unfortunately, the
fact-based research didn’t rise above the
noise of the hype adequately and were
drowned out by the fiction of the Eskimo
paradox.
How is it that so many people could
believe something that, on the face of it,
just didn’t make sense to begin with?
It has been suggested that we love to
believe supposed good news that lends
support to our bad habits. Certainly,
eating all the fat we want, skipping the
recommended servings of nutrient-dense
fruits and vegetables, and believing those
habits are actually good for us are
tempting to believe.
S O ME TH I NG FI SHY A B O U T T HE
DA N I S H RESEA RCH
Clinical research, results of autopsies, and
the use of imaging have proven heart
disease to be just as common amongst
Eskimos as non-Eskimos. What differs is
the rate of fatal stroke is twice as common
in Eskimos as non-Eskimos, and their life
expectancy is quite short. The Danish
researchers in the 1970s failed to reveal
that it was rare to find an Eskimo who
over the age of 60, and that Eskimos live a
full decade less than the average Dane.
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 1 7
R O O T C A S U E M E D I C I N E / T H E H E A LT H L I E Y O U S W A L L O W E D A B O U T O M E G A - 3 F A T T Y A C I D S
WHAT WE BELIEVE
ABOUT OMEGA-3
FATTY ACIDS IS BASED
ON FLAWED RESEARCH
FROM THE 1970S.
The health records used by the Danish
researchers were flawed. It turns out the
Inuit lived at such a distance from any
hospital their illnesses frequently went
undiagnosed and their actual causes of
death often remained unknown.
M O RE RECENT RESEA RC H
T EL L S A DI FFERENT TALE
More recent studies reveal those sticking
to a traditional Eskimo diet suffer from
heart disease more often than the typical
American eating our horrendous (stand-
ard) diet. Now that’s saying something!
As one doctor put it, if you have to adopt
the traditional American diet in order to
see an improvement in your own diet,
that’s truly scraping the bottom of the
unhealthy barrel.
FI SH O I L M AY I NCREASE R ISK OF
HEA RT DI SEASE A ND D IABETES
A nutrition expert from University of
Eastern Finland states fish oil increases
the LDL (bad) cholesterol and leads to
increased risk of type 2 diabetes. That
would mean fish oil increases, rather than
decreases, our risk of heart disease and
diabetes.
root cause medicine

W E A L L SWA L LOW E D TH I S “FI S H TA L E”

AN D A B I L L I O N D O L LA R I NDUSTRY
WAS B U I LT O N T H I S DATA , DATA TH AT
WAS CO M PL E T ELY UNTRUE.

W H Y WOU L D F I SH O IL
INC R EAS E OU R R IS K O F
D I A BET ES ?
It may very well be due to the source of
the fatty acids EPA and DHA, rather than
the fatty acids themselves. Fish, these
days, are living in polluted oceans.
Toxins such as PCBs, pesticides, heavy
metals and dioxins, can all place
burdens on our health.

PCBs, specifically, are tied to increased

stroke risk and triple the risk of hemor-
rhagic stroke. PCB exposure, for Ameri-
cans, is primarily from fish consumption,
although there is some exposure from
meat as well. Salmon is particularly high.
Toxins alter the metabolism of the
human body in ways that can lead to
type 2 diabetes. Some studies reveal just
one weekly serving of fish is enough to
not only counteract any benefit of
omega-3s, but it is factually increasing
your risk of our two major killers, heart
disease and diabetes.
GET YOU R E PA A N D D HA
FROM T H E SA M E S O U RC E AS
THE F I S H – F R O M A LG A E .
I will admit to “falling for” the research
citing omega 3s are good for heart health,
but, in our defense, we have been
sourcing fish oil for our patients that is
assayed to be free of toxins for decades.
During the past few years we have moved
away from fish altogether and are
utilizing a plant-based, toxin-free source
of EPA and DHA – algae. The algae in
these products have not ever touched
toxic sea water, but still provide healthy
omega 3s.
D O WE NE E D TO CO NSUME
A N Y OMEG A-3 S?
Yes. It’s estimated we need a whopping ½
of 1% of our daily calories from the
essential omega 3 called ALA. A table-
spoon of chia seeds or ground flax seeds
and you’re done.
Our bodies can take the ALA and turn it
into the needed EPA and DHA, but the
big question is, does it? And does it do so
in enough quantity.
A study showed women to be significantly
better at converting ALA into EPA and
DHA than their male counterparts.
Women converted 21% to EPA and 9%
to DHA, while men achieved a poor 8%
to EPA and zero conversion to DHA!
Zero? Is that correct? Per this study, it is.
Some surmise women are inherently
better because we continue the species.
DHA is important for brain development
of babies. Therefore it would be impor-

1 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 What If All My
Symptoms
Didn’t Improve
Aer Following
a Gluten-Free
Diet?

Eliminating gluten is oen just the first part of treatment and that alone
can make a dramatic improvement in one’s health.

But equently the improvement is only temporary—and symptoms

start to return. This is due to gluten’s effect on the immune system, which
may cause several problems to occur.

We call these the “secondary effects of gluten”.

Our doctors are the leading experts in treating gluten sensitivity and celiac disease.

People travel to see us at our Destination Clinic om across

the country and internationally due to our highly effective
treatment protocols.

Regardless of where you live, consider the first step of a

FREE PHONE CONSULTATION. Call us to schedule yours.
We are here to help!

Location: 1309 S. Mary Avenue, Suite 100 • Sunnyvale, California 94087 www.healthnowmedical.com

Call for a FREE PHONE CONSULTATION: (408) 733-0400

 root cause medicine

tant to have healthy levels during

pregnancy and breastfeeding.

Nutrition studies and research have

deemed that over and above the table-
R O O T C A S U E M E D I C I N E / T H E H E A LT H L I E Y O U S W A L L O W E D A B O U T O M E G A - 3 F A T T Y A C I D S

spoon or chia or flax seeds mentioned

above, we should take an additional 250
mg of preformed EPA and DHA.
This can be acquired from algae as I
mentioned earlier with no downside of
eating toxic fish.

D I D YOU EVE R H E A R F IS H
CAL L ED “BRAI N FO O D ” ? IT
TUR NS OU T T H AT WAS N ’T
OF F T H E M AR K .
Our brains are predominantly fat and
omega 3 fatty acids are important to
maintain brain health. The plant sources
aren’t sufficient because the ability to
make the active omega 3s from plant
foods seems to decline with age; plus
some Americans just don’t like fish.

Patients with dementia and pre-dementia

have lower levels of EPA and DHA in
their blood. Studies where individuals
were followed over time reveal a decline
in brain power consistent with omega 3
levels. Those starting out with the highest
levels have a slower rate of cognitive
decline as compared to those starting with
lower levels of omega 3s. This was
evident on MRI scans of the brain. Brains
normally shrink with age, sadly, but the
shrinkage was exacerbated in those with
the lowest EPA and DHA levels.
CAN BRA I N S H R IN K AG E
B E S LOWED?
One study showed improved brain
function in elderly adults through the use
of omega 3s. After just 6 months of
supplementation, there was less brain
shrinkage and greater brain integrity in
the omega 3 group as compared to the
placebo group.
If you eat fish you’re probably getting
sufficient quantities. The liability of that is
the stress on your heart and increased
diabetes risk due to toxic exposure, but
your EPA and DHA levels are likely
adequate. My recommendation is to
eschew fish and its toxins and, in addition
to eating the plant sources mentioned earli-
er, supplement with a minimum of 250 mg
of preformed EPA and DHA from algae.
A study evaluating vegans with low
omega 3 levels were able to normalize
those levels with the use of an algae
supplement within just 4 months.
W HAT SH O UL D YO U DO NOW ?
If you’re shocked to find out this informa-
tion, don’t be discouraged. The truth
always comes out and one thing I can tell
you after well over two decades of
practice, the basics of how the body
works, the benefits associated with plant
foods, the dangers associated with drugs
and chemicals – those things never change.
If something sounds too good to be true it
usually is – eating a lot of animal fat and
no fruits and vegetables to achieve heart
“health” just didn’t make sense.
The human body is truly an amazing
machine. It works and heals as long as
you treat it well. It doesn’t hold a grudge
for prior misdoings, and is very willing to
improve with the correct assistance.
That is why we help the world’s busiest
people regain, retain and reclaim their
health, energy and resilience. We are here
to help you, too!
To learn more about omega 3 fatty acids,
or any health-related concern, contact us
for a FREE phone or in-person consulta-
tion at 408-733-0400.
To reclaiming your best health,
Dr. Vikki Petersen DC, CCN
Certified Functional Medicine Practitioner
Founder of Root Cause Medical Clinic
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What
You Don’t Know May Be Killing You!”

2 0 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
H E A LT H Y R E C I P E / V A N I L L A C H I A P U D D I N G

2 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

Inste a d of all c hia
se e ds, use 1/4 c up coo ke d
o rganic qu inoa to
re place half the c hia. Yo u
co uld also u se goji be r r i e s
inste a d of the raisins , o r to p
yo ur p udding with fre s h
fr uit if you prefer.
VANILLA
CHIA PUDDING
I love pudding
and I love super
healthy ingredi-
ents. Chia pud-
ding is the per-
fect treat!
INGREDIENTS
• ½ cup raw organic almonds
• 1 - 1 ½ cups filtered water – the
amount of water depends on how
you thick you like your finished
product
• 2-4 organic, pitted dates, soaked in
hot water for at least 20 minutes.
Depending on the degree of sweet
ness you desire, use more or fewer
dates.
• ½ teaspoon pure vanilla extract
• Pinch of Himalayan sea salt
• 2½ – 3 Tablespoons organic
chia seeds
healthy recipe
BY DR. VIKKI PETERSEN DC, CCN
H E A LT H Y R E C I P E / V A N I L L A C H I A P U D D I N G
•
•
½ teaspoon ground cinnamon
1-2 Tablespoons organic raisins
C h ia P uddin g B o n u s Po ints:
• C rea my
• Sweet
METHOD • Ric h in o m ega 3 fat t y a cids
• Fu l l of f ib er fo r a
Blend the almonds, water, soaked h ea l t hy g u t
• H igh in h ea l t h - p ro m ot in g
dates, vanilla and salt in a high speed
p hy to n u t r ient s ( l ig n a n s )
blender until smooth and creamy.
I recommend starting with about ½
to ¾ cup of water to ensure all the
almonds get blended. Then you can
add the rest of the water as needed to
get the thickness you desire.
Adding the chia thickens the mixture it’s very easy to place it in the
considerably. blender with a little extra almond
milk or even coconut milk if you
Pour into a container that you can
have it on hand and blend until
cover and refrigerate once you add
smooth.
the chia seeds.
See more of Dr. Vikki’s nutritious
Add the chia seeds and cinnamon to
recipes here!
the almond mixture; stir well and
refrigerate for at least a couple of
hours or overnight. The pudding will
thicken during this time.
Remove pudding from the
refrigerator and top with raisins or
fresh fruit as you desire.
If for some reason you find the
pudding is too thick for your liking,
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 2 3
 healthy recipe

HOW TO MA K E
G RA I N-F R E E R E F I N E D

SUGAR-FREE
H E A LT H Y R E C I P E / H O W T O M A K E G R A I N - F R E E R E F I N E D S U G A R - F R E E G R A N O L A

GRANOLA
BY DR. VIKKI PETERSEN DC, CCN

INGREDIENTS the rest of the dry ingredients,

pulsing to chop but leaving some
• 1 cup each organic, raw almonds, larger pieces.
• 2 cups organic, raw cashews
• 1 cup organic, raw walnuts Combine all the dry ingredients
• 1/4 cup organic, raw Brazil nuts together in a large bowl.
• 1/4 cup organic, raw flax seeds
Take a small sauce pan and over low
• 1 cup organic, raw sunflower
heat melt oil and honey. Stir to
• 1 cup organic, raw pumpkin seeds
combine. Remove from heat and stir
• Scant 1/2 cup organic coconut oil,
in vanilla.
refined or unrefined
• 3/4 cup honey Add the wet ingredients to the nuts
• 2 tsp vanilla and combine thoroughly until all dry
• 3/4 cup shredded organic coconut ingredients are coated. Put onto large
• 1/2 tsp Himalayan sea salt cookie sheet lined with parchment
sprinkled on top paper and flatten.
• 2 cups organic raisins
Place into the oven for 35-40
minutes. Stir and turn over at half
METHOD way point to make sure nothing is
getting too dark.
Before you begin, preheat your oven
to 275 F. When fully cooked granola is a
golden brown.
The total cook time for the granola
is 35-40 min (stirring once at the Add the final three ingredients and
halfway point). stir to combine.
Blend the first 4 ingredients in a food Flatten and place in refrigerator to
processor, pulsing until chopped into firm up.
small pieces.
See more of Dr. Vikki’s nutritious
Empty bowl of processor and add recipes here!

2 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 H E A LT H Y R E C I P E / H O W T O M A K E G R A I N - F R E E R E F I N E D S U G A R - F R E E G R A N O L A

Because so many individuals react to oats – even to

certified gluten-free oats - I decided to create my own
custom granola recipe using healthy nuts and seeds.
There would be no refined sugar and no grains.

It might seem impossible to achieve a hearty and

filling granola with those restrictions, but once you
make and taste this granola, you will see it isn’t!

As a satisfying snack or breakfast with healthy fats

and protein, but without the sugar spike, this granola
will be a recipe you turn to often.

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 2 5
AMERICA’S
ORIGINAL CRAFT VODKA

My American vodka beats

the giant imports every day.
Try American! It’s better.
 iT to’s TIPSY GUGELHOPF

More gluten-fre
e goodness from
cake in the su Blackbird Bake
mmer and man ry and Tito’s Ha
y of the bundt ndmade Vodka!
cakes you see Nothing is mor
the cake abso are loaded with e gorgeous than
rbs all the liqui spirits! The al a scallope
cohol bakes of
d leaving you
with a sinfully f in the oven, bu d bundt
moist crumb. t the sugar in

INGREDIENTS: DIRECTIONS:
• 4 tblsp. Tito’s Handmade Preheat oven to 325 F. Coat the inside of a 7.5” x 4” (10 cups) bundt pan
Vodka with non-stick spray. Beat the egg yolks, lemon zest, sugar and 2 tablespoons
Tito’s Handmade Vodka until pale and creamy.
• 2 ¼ cups Blackbird Bakery
Cake & Muffin Blend Sift the Blackbird Bakery Cake & Muffin Blend with the baking powder.
Alternating with the half and half, add the sifted flour and baking powder to
• 4 eggs, separated the yolk mixture and mix on medium until the batter is very smooth and well
combined. In a clean bowl, beat the egg whites with a pinch of salt and 2
• 1 ¼ cups sugar
teaspoons sugar until glossy peaks form. Fold into the batter.
• Zest of 1 lemon Spoon half of the batter into a separate bowl. In a measuring cup, whisk the
cocoa powder, with the instant coffee. Zest the orange into the cocoa powder.
• Zest of 1 orange
Stir in the water and remaining 2 tablespoons of vodka. Mix until smooth.
• 1 tblsp. vanilla Spoon a small amount of the blonde batter into the bottom of the pan. Then
add a layer of the chocolate batter. Repeat until all of the batter has been
• 1 ½ tsp. baking powder
used. The cake will marble as it bakes.
• 1 cup half and half Bake for 30 minutes, then rotate the pan and bake for 30 minutes more. The
• ½ cup cocoa powder cake is done when it pulls from the sides of the pan and a wooden skewer
inserted in the middle comes out clean.
• 1 tblsp. instant coffee Allow the cake to cool in the pan for 5 minutes, then invert on a wire rack to
• 1/2 cup water cool completely. Dust with powdered sugar and serve with freshly whipped
cream. Serves 12.
 nutrition

BY ANDREA BEAMAN
N U T R I T I O N / “ L I G H T ” E AT I N G , FA S T I N G A N D F O O D A S T H Y M E D I C I N E

We’ve all read the ancient

words attributed to Hippo-
crates, the father of modern
medicine. He is often quoted
as having said, “Let food be
thy medicine and medicine
be thy food.”

That’s a powerful statement.

It suggests that the optimum health

and functioning of our physical body is
reliant on what we eat.

And, as many folk’s great grandmas

will tell you, “You are what you eat,
sonny!”

Those words of wisdom from ancient

healers and from our elders ring true
today and every day.

The food that enters into our digestive

systems becomes our body on a
cellular level.

That sandwich, salad, meat, or piece of

fruit you eat gets broken down and
dissected by various systems, to
become the nutrients in the blood, and
in turn becomes the blood itself. That
blood then feeds all of our organs and
supports various bodily processes, and
affects our ability to function.

Something to keep in mind is that one

of the greatest healing modalities that
Hippocratic physicians often used with

2 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
“LIGHT” EATING,
FASTING AND FOOD
AS THY MEDICINE
their patients was actually eating less
food. They would put someone on a
“light” diet that included specific herbs
and easy to digest foods that removed
the stress and burden on the patients’
self-healing ability.
By physically digesting less food, it
freed up the detoxification and
elimination organs to be able to do
their work more efficiently. This
usually caused what was known as a
“healing crisis,” as a patient’s body did
the work it was designed to do. That
healing crisis is uncomfortable as heck,
but in the end, the patient found relief.
I see this all the time when someone
starts the process of fasting, or they
take on a new lighter diet for healing
purposes. They’ll often complain of
headaches, body pain and discomfort,
but within a few short weeks, their skin
begins to glow anew, which is usually a
sign of renewed health and vigor.
The skin is the body’s largest detoxifi-
cation organ. When it glows, it shows
that the system has been cleared of
encumbrances.
I’ve also seen the opposite of this
renewed health and vigor when people
do too much cleansing, and/or too
much “light” eating. They’ll often
present with diseases of deficiency like
osteoporosis, chronic-fatigue, and
nutritional deficiencies. Their skin
looks pale, dull, lusterless, and they are
often cold.
In cases of deficiency it’s not the time
to fast or eat lighter, it’s actually time
to build the body, warm it up, and
nourish it on a deep level. That means,
it’s time to cook and eat the best
quality foods that support and build
the system energetically.
Figuring out when is the best time to
fast, or when is the best time to build
the body with food, and how best to
prepare those foods (raw or cooked), is
a delicate balance.
With our current high rates of
disease, it’s wise to learn how to use
food as a healing modality, as the
ancient healers did.
Specific foods and herbs, or a lack of
food, can all promote reactions within
the body.
S O M E E X A M P LES O F T H O S E
R E ACT IO N S I N C LU D E :
Diaphoretics – open the pores to
make the organism sweat
Antispasmodic – eases spasms or
cramps in the muscles
Adaptogens – helps the body adapt
and moderate the stress response
Alteratives – alters and improves the
body’s metabolic processes, from
nutrition to elimination
Anticatarrhal – eliminates excess
mucus
Anti-microbial – destroys pathogenic
organisms, including bacteria, fungi
and viruses
Astringent – tightens the tissues
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 2 9
N U T R I T I O N / “ L I G H T ” E AT I N G , FA S T I N G A N D F O O D A S T H Y M E D I C I N E
Carminative – eases discomfort
caused by gas
Demulcent – contains mucilaginous
properties that soothe inflamed and
irritated tissues
Diuretic – aids the body in ridding
excess fluids
And no, you do not need to go to your
local pharmacy to find these com-
pounds. In fact, when we understand
the various properties of food and
herbs, we can use them to support our
body’s physical needs naturally. Then,
food can become thy medicine.
In my online cooking classes, I share
recipes and remedies, and their various
properties that can help heal the body.
H E R E ’ S A SA M P LI N G O F THE
O N LI N E C LAS S ES I T E AC H :
Recipes and Respiratory and lung
Health
Cooking for Brain Health
Cooking to Support Kidneys
Cooking for Heart Health
Healing Candida
Supporting Gut Health
Love Your Liver
Nourish Your Adrenals
Culinary Herbs as Medicine!
Delicious Recipes & Herbal Remedies
for Thyroid Health
Cooking to Boost Winter Health
You can learn more about these and
other classes here, and remember, your
food really can be delicious and
nourishing medicine!
 in season now

IN SEASON N OW:
MAY & JUNE
W H AT ’ S I N S E A S O N : M AY & J U N E

S PR ING H AS F U LLY Asparagus

S PR U NG I N M O ST Avocado
PL AC ES I N N O RT H Beets
AM E R ICA A N D M O R E Broccoli
Cauliflower
FR ES H PR O D U C E I S
Cucumbers
AVAIL AB LE . I T ’ S T I M E TO
Green Beans
ADD CO LO R A N D VA R I E-
Leafy Greens & Lettuces
T Y TO O U R P LAT ES W I T H
Fresh Herbs
FR ES H FA R M E R S M A R K E T Leeks
(O R HO M E G A R D E N !) Spring Peas
FINDS . H E R E ’ S W H AT ’ S Radishes
IN S E AS O N N OW A N D Rhubarb
NE XT M O N T H . Strawberries

3 0 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 food

STO NE F RUI T
SUMMER
SALSA
BY ANDREA BEAMAN
FOOD / STONE FRUIT SUMMER SALSA

3 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 food

PEACH

Stone fruits like

peaches and
nectarines provide

FOOD / STONE FRUIT SUMMER SALSA

a healthy dose
of vitamins, antioxi-
dants and fiber.

INGREDIENTS

• 2 lbs. stone fruit (peaches, plums,

cherries, nectarines, mangoes, etc.)
• 2 scallions, minced

• ¼ cup cilantro, chopped

• 1 tsp. ginger, peeled and minced

• 1 garlic clove, peeled and minced

• Juice of 1 lime

• 1 tsp. raw local honey (optional)

• ¼ tsp. sea salt

DIRECTIONS

Choose a variety of your favorite

stone fruit. Remove the drupe (pit),
and discard. Dice the fruit and place
into a mixing bowl. For the recipe
above I used peaches, plums and
cherries. Add the scallions and cilant-
ro and toss. Combine ginger, garlic,
lime, honey, and sea salt. Pour into
the bowl and toss all ingredients.
Enjoy this salsa on salad, or pair
with your favorite chips.

FOOD SOLUTIONS MAGAZINE / 33

 SAV V Y S H O P P E R / P O P P I N G T H E TO P O F F T H E N O N - G M O P O P CO R N C L A I M

savvy shopper

3 6 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 POPPING THE
TOP OFF THE
NON-GMO
POPCORN CLAIM
“Made with non-genetically engineered
popcorn.” It’s likely if you’re a
popcorn lover and you’re popping
kernels at home you’ve seen this claim
on the packaging. While it can make
you feel good, knowing you’re popping
up some non-GMO, gluten-free
goodness for your family, you may
want to dig a little deeper before you
shell out more money for the “Non-
GMO” popcorn next grocery trip.
Fact: No popcorn is The fact is, while most of the corn
grown in the United States IS
genetically modified, genetically engineered, popcorn is not.
so there’s no need to look
for non-GMO popcorn! Popcorn is a unique type of Flint
corn (traditional Flint corn is also
called Indian corn and used as
decoration in autumn) with an ex-
tremely hard exterior and a starchy
center. The hard exterior (hull) allows
steam to build inside when popcorn is
heated. That steam builds pressure
and pops the kernel.
There’s another difference between
popcorn and traditional (sweet) corn
– popcorn is never genetically engi-
neered. Seeds that grow popcorn have
not been genetically altered to date, so
any time you buy popcorn, you’re
buying non-GMO.
If you use oil to make popcorn at
home, be sure to use a non-GMO oil
to keep the snack GMO-free.
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 7
SAV V Y S H O P P E R / P O P P I N G T H E TO P O F F T H E N O N - G M O P O P CO R N C L A I M
If you’re buying microwave popcorn,
be sure first that your product is
gluten-free (not all popcorn products
are due to added ingredients and
flavorings in some microwave prod-
ucts), then check for the oils used.
Look for products that state ALL
ingredients are non-GMO or that all
ingredients are organic. Organic
products in the USA are by default
non-GMO.
The same goes for movie theater
popcorn – assume the oils used are
GMO unless otherwise noted.
The bottom line: popcorn is not a
genetically modified product and your
healthiest choice when enjoying the
naturally gluten-free snack is to buy
organic and to pop it at home in an air
popper or in a high heat organic oil
(coconut oil works well).
To pop popcorn on the stovetop, use 3
tablespoons of high heat oil for every
½ cup kernels in a heavy pan with a
lid. Place a few kernels in the oil as it
heats. When the kernels begin to pop,
the oil is ready to add remaining
kernels. Cover, shake the pot a bit
(prevents burning) and listen carefully
for the pops to slow or stop. Remove
from heat, and wait a few seconds
before lifting the lid. When you do, be
extra careful of steam and of possible
popping kernels. Add salt and enjoy!
 nutrition
N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?

ADOP T I N G &
S U STAI NI NG
H E ALT H
BE HAV I O R S
WHY IS IT SO HARD?
B Y T E R R Y WA H L S , M D

3 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

YOU WANT TO GET YOUR
HEALTH BACK. YOU KNOW WHAT
YOU ARE SUPPOSED TO DO --
EAT THE RIGHT FOODS, MOVE
MORE, AND ENGAGE IN A
STRESS-REDUCING PRACTICE.
But it’s hard to stay committed. You fall
off the wagon and return to old behav-
iors. Maybe you eat too much sugar.
Perhaps you have a taste for junk foods
with little nutritive value. Maybe you
over-indulge in comfort foods that you
know make you feel worse. You are
sedentary - moving less and sitting more.
In spite of knowing better and wanting to
get back to the routine of making good
food choices and engaging in regular exer-
cise that you know will make you feel
better, you can’t seem to make those
habits stick.
SUCCESS IS POSSIBLE!
If that sounds like you and you need help
learning how to sustain the health
behaviors you are trying so hard to adopt,
I can help. In my therapeutic lifestyle
clinic, I help people just like you success-
fully adopt and sustain positive lifestyle
changes like giving up health-robbing
foods and embracing a new, healthy way
of eating. It is possible for you to
successfully implement and sustain new
behaviors so you can feel and live better.
WHY IS IMPLEMENTING A
NEW HEALTH HABIT SUCH
A CHALLENGE?
While it is entirely possible for you to
achieve your health goals, the reality is
adopting and sustaining new habits can
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 9
nutrition
N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?
be challenging. It takes time for a new
habit to stick, even when it is one that
makes you feel better. If the new habit
requires serious lifestyle changes, it could
take several years for the habit to become
part of your routine. For less dramatic
changes to your current lifestyle, you
might successfully adopt it permanently in
as little as a month. In addition to the
gravity of the change, how long it takes a
new habit to stick also depends on how
much effort it takes to undo the new
habit. Let me explain by using the
example of substance addiction.
THE EFFORT INVOLVED IN
UN-DOING A NEW HABIT
AFFECTS ITS STAYING
POWER
Individuals who struggle with addiction
will immediately understand this. Those
who are most successful at overcoming
addiction make substantial changes to
their lifestyle and environment. For
example, they remove the addictive
compounds and associated paraphernalia
from their environment. They avoid
locations and people associated with the
addictive behavior and compounds.
Addicts recognize that they will go
through periods of withdrawal with
symptoms such as headaches, malaise,
abdominal pain, change in bowel habits,
and intense cravings. To cope with these
challenges, they must develop strategies to
ease the discomfort. It is not an easy
journey and constant vigilance is required
for years to avoid slipping back into
addiction.
 nutrition

Sometimes, changing health behaviors is

as hard as beating a serious addiction
problem. Not always, but it can be.

USING DIET AND

LIFESTYLE CHANGES TO
OVERCOME CHRONIC
N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?

HEALTH ISSUES
Over the years that I have been teaching
people in a therapeutic lifestyle clinic how
to use diet and lifestyle changes to treat
their chronic health problems, I’ve also
learned a great deal from my patients.
The most important lesson I’ve learned is
that the biggest struggle for those who
want to change their health behaviors is a
mental one. It requires immense fortitude
and determination to make this journey
successful.

BUILDING STRENGTH,
RESOLVE, AND FORTITUDE
IS THE KEY TO YOUR
SUCCESS!
With my patients, I spend a lot of time
on what I call “resilience factors”.
These tactics help people identify the
reasons for their journey and build
strength to help them stay true to their
goals. It really works!

DR. WAHLS’ TOP 5

STRATEGIES TO BUILD
MENTAL FORTITUDE:

1 ) D E F I N E YO U R L I F E P U R P O S E .
This might be to have a beautiful garden,
see your child get married, graduate from
high school or college, or finish a book.
What is it that gives you deep pleasure or
joy? Note that your purpose will likely
change as you move through life and that
is fine.
2 ) W H AT D O YO U WA N T
Y O U R H E A LT H F O R ?
This another way of helping you under-
stand what your life purpose is. Ask
yourself what will good health allow you
to do, enjoy, experience, or achieve?
3 ) W H AT I S T H E M E A N I N G O F
YO U R I L L N ES S E X P E R I E N C E ?
I S T H E R E A G I F T I N YO U R
C U R R E N T C I R C U M S TA N C E S ?
During the decades I have been a physi-
cian, many of my patients have taught me
that even when they knew their underly-
ing illness was going to kill them, they
often still felt their illness was a gift
because it gave them clarity for their
remaining time. They resolved
conflicts with family members and
repaired relationships with friends.
They focused on the important parts
of life and let go of the unimportant.
What has your illness taught you and
your family that has been positive in
some way?

4 0 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

4 ) I S YO U R S E L F-TA L K P O S I -
T I V E O R N E G AT I V E O V E R A L L ?
We spend so much time every day talking
to ourselves in our head. Are you telling
yourself that you are a good person,
working hard, caring about people and
Building mental
fortitude is one key
to successfully
achieving your
health goals.
that you can succeed at what you are
trying to achieve? Or do you spend time
telling yourself that you are a failure who
is not worthy or lovable?
5) ARE THE PEOPLE AROUND
YO U L I F T I N G YO U U P A N D
H E L P I N G YO U AC H I E V E YO U R
GOALS?
Or are the people around you telling you
that your goals are stupid and not
worthwhile? Are they tempting and
pressuring you to regress back to the
health behaviors you are trying to
extinguish? How can you spend more
time with the people who will lift you up
and help you succeed and less time with
those who drag you down?
ACTION OCCURS IN YOUR
MIND, HEART AND SOUL
Adopting and sustaining health-promoting
behaviors is how people succeed at
restoring their health. This process occurs
in the mind, heart, and soul of the person.
Some people can read a book or consult a
website that helps them make and sustain
radical changes in their health behaviors.
Others need a community to be successful.
I have seen the powerful impact working
with a like-minded community can have
in my years of teaching group classes.
When a group of people decide to adopt
and sustain certain behaviors, not only do
the individual build their own strength,
but the whole group learns how to build
up resilience factors and works toward
that goal together. There is a great deal of
support in a group setting.
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 1
nutrition
WHAT THE WAHLS
PROTOCOL ® DOES TO
HELP YOU ACHIEVE
YOUR HEALTH GOALS
In my classes we explore the five resilience
building factors in more depth and
N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?
explore each one. Through these insights,
we help people understand how to use
Positive Psychology principles to create
their versions of the Pleasant Life, the
Good Life, and the Meaningful Life. No
matter where you are, you can use the
Wahls Protocol® Seminar to achieve your
health goals.
During the seminar, we go through all of
the resilience factors and practice the
same steps I use in my lifestyle clinics.
There you will learn the skills needed to
change behaviors related to food, stress
reduction, movement, hormone rebalanc-
ing, and detoxification pathways. The
seminar will teach you so much about diet
and lifestyle changes, but it goes far
beyond just sharing information. Together
we share experiences and build strong
communities of peers who can support
each other in their journey back to health,
so that new habits aren’t just adopted but
sustained for a lifetime of good health.
You will also enjoy my books, The Wahls
Protocol, and the companion cookbook,
The Wahls Protocol Cooking for Life, and
using them to make transformative diet
and lifestyle changes.
About the Author
Dr. Terry Wahls is a clinical professor of medicine at
the University of Iowa. She is the author of The
Wahls Protocol: How I Beat Progressive MS Using
Paleo Principles and Functional Medicine and the
cookbook The Wahls Protocol Cooking for Life: The
Revolutionary Modern Paleo Plan to Treat All
Chronic Autoimmune Conditions. You can learn
more about her work from her website, www.
terrywahls.com. She hosts the Wahls Protocol
Seminar every August where anyone can learn
how to implement the Protocol with ease and
success. Follow her on Facebook (Terry Wahls MD)
and on Twitter at @TerryWahls.
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 recipes

It’s time to lighten up!

This month, we have several
recipes from Dr. Terry Wahls
that will make the perfect
healthy additions to your
warm weather menus. With
blueberries, eggplant, nectar-
R E C I P E S / M AY & J U N E

ines and more, these dishes will

help you make the most of
your farmers market haul all
spring and summer long.

There’s even a special

sweet treat that you can feel
great about devouring –
healthy fudge!

And for Mom and Dad,

celebrate them in May and
June with special sweets
everyone can enjoy.

4 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 food
WATERMELON
LEMONADE
In just a few steps, you can have an Buy a seedless individual size
ice cold pitcher of this pretty sipper melon to avoid having to pick
out seeds. You can use bottled
ready for enjoying on the patio! lemon juice, but fresh tastes best
and it only takes a few extra
minutes to juice the lemons.

INGREDIENTS

• 1 small watermelon
(5 pounds or less)
• ½ cup lemon juice

F O O D / WAT E R M E LO N L E M O N A D E
• ½ to ¾ cups granulated sugar

(depending on how sweet you

want your drink)
• 3 cups water

• Ice, for serving

DIRECTIONS

Warm sugar and 1 cup water on

the stovetop to make a simple
syrup. When sugar crystals are
completely dissolved, remove
from heat and pour into another
container to cool completely.
Once the syrup is cooled,
combine remaining water and
lemon juice in a large pitcher;
set aside (refrigerate to get a
jump on cooling the beverage
for serving).

Cube watermelon flesh and

puree in your blender, then
strain. Discard pulp remains
and add the juice to the lemon-
ade in the pitcher. Stir. Store in
the refrigerator.

To serve, pour over ice in tall

glasses and garnish with mint,
rosemary sprigs, lemon slices
and/or watermelon wedges, as
desired.

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 5
 food

BIB LETTUCE BY ANDREA BEAMAN

WITH BLUEBERRIES
AND HONEY LEMON DRESSING
FOOD / BIB LETTUCE WITH BLUEBERRIES AND HONEY LEMON DRESSING

INGREDIENTS • 1/4 cup freshly squeezed DIRECTIONS

lemon juice
• 1 head Bibb lettuce, washed • 1 tablespoon organic raw honey
Arrange lettuce, blueberries and
and chopped • Sea salt
onions on a large salad platter or
• 1 cup blueberries, rinsed mixing bowl. Whisk olive oil, lemon
• Black Pepper
• 1 small red onion, peeled and cut juice, and honey, and season with
into thin crescents sea salt and black pepper. Drizzle
• 1/3 cup organic extra virgin dressing over salad and enjoy!
olive oil

4 6 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 the complete

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R E S O U R C E D I R E C TO RY
 food
FO O D / G R I L L E D W H I T E EG G P L A N T W I T H M A N G O & ST RAW B E R RY SA L SA F R ES CA

GRILLED
WHITE EGGPLANT
BY ANDREA BEAMAN

WITH MANGO & STRAWBERRY

SALSA FRESCA
INGREDIENTS DIRECTIONS bowl. Squeeze the fresh lime juice
onto the fruit. Season with a few
• 1 large eggplant (white or purple) Heat a grill or grill pan on medium pinches of sea salt.
• Olive oil high. Slice the eggplant into 1/2 thick
• Sea salt rounds. Generously coat the eggplant Pull the eggplant off the grill and lay
• Black Pepper slices with olive oil, and season with onto a flat plate. Top with fresh fruit
• 1 mango, peeled and diced sea salt and pepper. Lay the slices mixture.
• 6-7 strawberries, diced onto the grill and cook 5-7 minutes
(crowns discarded) on each side.
• 2 shallots, peeled and minced
While the eggplant is cooking,
• 1/4 cup cilantro, minced
combine the mango, strawberries,
• Juice of 1 lime
shallots and cilantro in a mixing

4 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
Click here to get your copy now!
 food

GRILLED BY ANDREA BEAMAN

NECTARINES
& BABY ARUGULA SALAD
F O O D / G R I L L E D N E C TA R I N E S A N D B A BY A R U G U L A S A L A D

5 0 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 food

BABY
ARUGULA

F O O D / G R I L L E D N E C TA R I N E S A N D B A BY A R U G U L A S A L A D
INGREDIENTS

• 1 nectarine (better if not fully ripe)

• 4 cups baby arugula, rinsed
and dried
• 2 shallots, peeled and sliced thin

• 6-7 cherry tomatoes, halved

• 1/4 cup extra virgin organic

olive oil
• 2 tablespoon organic

balsamic vinegar
• 1/4 teaspoon sea salt

• Freshly ground black pepper

• 4-5 basil leaves, sliced thin

DIRECTIONS

Heat a grill pan on medium/high.

Halve the nectarine and discard the
pit. Slice the nectarine into 1/8 inch
thick pieces. Brush the nectarine
slices with olive oil and season with
a dash of sea salt and place them
onto the grill. Sear 2-3 minutes on
each side (or until you can see the
grill marks). Remove grilled nectar-
ine pieces and set aside.

In a large salad bowl combine

arugula, shallots, and cherry toma-
toes. Whisk olive oil, balsamic
vinegar, remaining sea salt, and
freshly ground pepper. Pour onto
salad and toss. Top the salad with
slices of grilled nectarine and basil.

FOOD SOLUTIONS MAGAZINE / 51

 food

CO L L A R D L E AV ES

GROUND
TURKEY

TURKEY
BY DR. TERRY WAHLS

TACOS
F O O D / T U R K E Y TAC O S

TAC O
SEASONINGS

This recipe isn’t a typical skillet recipe DIRECTIONS

because instead of preparing your
greens with the other ingredients in a Heat the ghee in a stockpot or large
stockpot or large skillet, you use the skillet over medium-high heat. Add
greens as a taco “shell”. Butter lettuce the ground turkey, taco seasoning,
and Boston lettuce or other greens, bell peppers, and onions. Cook until
like mature curly kale or collard turkey is browned and the vegetables
leaves work well. are tender, 10 to 12 minutes. Serve
the cilantro and hot sauce on the side,
or stir them directly into the skillet.
Makes 4 servings Divide the taco filling among eight
large leaf wrappers (lettuce, kale, or
collards). Add salsa and/or guacamo-
INGREDIENTS le. Roll up or fold up and enjoy.
GHEEE
Alternatively, serve the filling on a
· 1 pound ground turkey bed of greens as a taco salad.
· 3 cups thinly slices bell peppers
· 3 cups thinly sliced onions Cooking tip: You don’t need to add
· 3 garlic cloves, minced water or broth to the fat when you
· 8 large lettuce, kale, or are cooking the meat for this meal.
collard leaves
· 2 tablespoon ghee
Reprinted with permission from The Wahls
· ½ cup chopped fresh cilantro Protocol Cooking for Life by arrangement
· 1 tablespoon taco seasoning with Avery Books, a member of Penguin
Group (USA) LLC, A Penguin Random House
· Salsa and/or guacamole to taste Company. Copyright © 2017, Terry Wahls

5 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 F O O D / T U R K E Y TAC O S

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 3
 food

WATERMELON
KALAMATA
OLIVES

INGREDIENTS

4 cups arugula leaves

F O O D / S AVO RY WAT E R M E LO N S A L A D

• 1 small watermelon, cubed

and seeds removed
• 4 ounces feta cheese, cubed or

crumbled
SALAD
• 1 small red onion, sliced thin

• 1 small cucumber, sliced, seeds

removed
• ½ cup Kalamata (or other) olives,

pits removed
• Olive oil

• Salt and pepper

• Mint leaves

DIRECTIONS

Place the arugula in a large salad

bowl.

Top with watermelon, feta, some of

the sliced onion (you may not use it
all) and cucumber.

Add the olives.

SAVO RY

Drizzle olive oil generously over the

salad, then add salt and pepper to
taste.

Garnish with mint leaves and serve

immediately.

If you’re making the salad ahead,

prep all the ingredients, but store
separately until ready to serve.

5 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 food

F O O D / S AVO RY WAT E R M E LO N S A L A D

MAY-JUNE ISSUE / FOOD SOLUTIONS MAGAZINE / 55

 food

THE
SHIRLEY
TEMPLE
COCKTAIL
F O O D / T H E S H I R L E Y T E M P L E C O C K TA I L

Do you love to have a festive drink in hand

when everyone else is drinking but you
aren’t a fan of alcohol? Or maybe your
summers involve lots of kid-oriented festivi-
ties and the kiddos like to get in on sipping
fun fruity drinks, too. Either way, you won’t
miss the alcohol at all with a pretty sipper
like this Shirley Temple Cocktail.

It’s a classic we’re all familiar with, but do

you know what’s in a Shirley Temple? A
couple of simple ingredients, some fruity
garnish and a straw are all you need to jazz
up your next party, sans alcohol! Cheers!

DIRECTIONS

For each Shirley Temple Cocktail:

Add a hearty splash of grenadine syrup to
the bottom of an empty tall cocktail glass.

Fill the glass with ice cubes.

Slowly add ginger ale nearly to the top.

Garnish with lime slices and

maraschino cherries.

Add a straw and serve!

5 6 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 for her / happy mother’s day

STRAWBERRY
SHORTCAKE
L AYE R CA KE
F O O D / S T R AW B E R R Y S H O R TC A K E L AY E R C A K E

Mother’s Day is Sunday, While the cake bakes and/or cools,

blend ½ cup of the fresh berries in
May 14th, and mom your blender or food processor.
deserves a break! Why
In a stand mixer, combine blended
not make this simple, berries with mascarpone and ½ cup
yet stunning, Strawber- of the confectioners’ sugar; transfer to
a storage container and refrigerate.
ry Shortcake Layer
In your stand mixer, using a clean,
Cake and surprise her?! dry and chilled mixing bowl, whip
the cream with the remaining ¼ cup
confectioners’ sugar until the cream is
INGREDIENTS stiff.

· 1 box gluten-free yellow cake mix To the refrigerated mascarpone

for a 2-layer cake (plus required
ingredients for preparing cake
according to package directions).
Try Pamela’s Products gluten-free
cake mix.
· 8 ounces mascarpone or cream
cheese
· 2 cups fresh strawberries, washed
and green caps removed
· 1 cup whipping cream, very cold
· ¾ cup confectioners’ sugar, sifted
DIRECTIONS
Prepare layer cake according to
package directions to make two 8- or
9-inch rounds. Set baked layers aside
to cool completely.
mixture, add half of the whipped
cream, folding the cream in gently.
Chill cream and mascarpone mixture
until you are ready to assemble the
cake.
Before assembling, slice remaining
strawberries for layering between
cake and cream filling. Save some ber-
ries to garnish the top of the cake, if
desired.
To assemble the cake, place one
cooled cake layer on a serving plate,
then top with half of the mascarpone/
strawberry mixture, then top with the
whipped cream, keeping the layers
separated. (If the cream layers seem
MASCARPONE
to be too soft to support the next
cake layer, place the cake in the
freezer for 30 minutes to firm them
up.)
Place the other cake layer on top,
then spread the remaining mascar-
pone mixture on top of the cake only,
leaving the sides bare.
Garnish with fresh berries as desired.
Chill for 2 hours before slicing and
serving. Refrigerate leftovers.

5 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 F O O D / S T R AW B E R R Y S H O R TC A K E L AY E R C A K E

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 9
 connect
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R E S O U R C E D I R E C TO RY
 food
FO O D / WA H L S F U D G E

6 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

WAHLS
FUDGE
This is one of the most popular recipes from
The Wahls Protocol, so I felt it would be nice to
include it in The Wahls Protocol Cooking for Life
with an added variation for white fudge.
Wahls Fudge tastes like an indulgent,
sweet treat but it’s much more
nutritionally dense than candy,
pastries, or other sweet desserts. In
my house, Wahls Fudge makes any
day feel like a holiday! Wahls Fudge
is calorically dense, so it’s excellent
for those who are losing too much
weight. If you are trying to lose
weight, enjoy it sparingly.
Makes 20 servings
INGREDIENTS
• 1 cup coconut oil
• 1 medium avocado, pitted
and peeled
• 1 cup raisins
• ½ cup dried unsweetened coconut
• 1 tsp unsweetened cocoa powder
DIRECTIONS
Combine all the ingredients in a food
COCOA food
POWDER
RAISINS
BY DR. TERRY WAHLS
FO O D / WA H L S F U D G E
processor. Process until smooth, then
press the mixture into an 8x8-inch
glass baking dish and refrigerate or
place in a freezer for 30 minutes to
firm up the fudge. Cut into 20
squares and enjoy. I usually store it
in the refrigerator so it stays firm.
The fudge keeps for about three
days, but it rarely lasts that long.
Mexican Chocolate Variation: Add 1
teaspoon ground cinnamon for a
Mexican Chocolate flavor.
White Chocolate Variation: The
avocado is optional for the variation.
Omit the cocoa powder.
Add 1 teaspoon vanilla extract or
1/4 teaspoon vanilla bean seeds. AVOCADO
Swap raisins for golden raisins.
Reprinted with permission from The Wahls
Protocol Cooking for Life by arrangement
with Avery Books, a member of Penguin
Group (USA) LLC, A Penguin Random House
Company. Copyright © 2017, Terry Wahls
M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 3
 for him / happy father’s day!
CHOCOLATE
MORSELS

ROCKY ROAD
I CE C R E A M CA K E
FOOD / ROCKY ROAD ICE CREAM CAKE

INGREDIENTS pressing the crumbs evenly. Place the

FOR THE CRUST:
· 2 ½ cups gluten-free graham
style cracker crumbs (try Schar
Honey Grahams)
· 1 stick unsalted butter, melted
FOR THE FILLING:
· 3 pints chocolate ice cream
· ½ cup chocolate morsels (Hershey’s
milk, semi-sweet and dark chips are
gluten-free)
· ½ cup peanut butter morsels (Reese’s
by Hershey’s are gluten-free)
Father’s Day is Sunday,
FOR THE TOPPING:
June 18th! Treat Dad to · 1 small jar hot fudge topping
something as sweet as (Hershey’s is gluten-free or try Enjoy
Life Foods baking chocolate, melted)
he is with this Rocky · 1 cup miniature marshmallows
pan with crust in it into the freezer
for 30 minutes to set.
FOR THE FILLING:
Soften the ice cream by microwaving
each pint for about 15 seconds.
Alternatively, you can let the ice
cream sit out at room temperature for
about 15 minutes.
Spoon the softened ice cream into a
large bowl and stir in the chocolate
and peanut butter morsels.
Removed the spring form pan with
crust from the freezer and spoon the
ice cream into the crust, spreading
evenly.
Return the pan to the freezer to set
forM2A Shours.
CARPONE

FOR THE TOPPING:

Road Ice Cream Cake! · ¼ cup chocolate morsels (Hershey’s
milk, semi-sweet and dark chips are
There’s absolutely no gluten-free)
baking involved, so it’s a · ¼ cup peanut butter morsels (Reese’s
by Hershey’s are gluten-free)
cinch to make and it’s
sure to satisfy Dad’s DIRECTIONS
sweet tooth. FO R T H E C R U S T:
Combine finely crushed cookie
crumbs with melted butter and press
into a 9-inch spring form pan,
covering the bottom and sides,
After the ice cream cake is set and you
are ready to serve, top ice cream with
half of the jar of hot fudge sauce (do
not heat), spreading with a spatula to
cover the top of the ice cream.
Add marshmallows, chocolate and
peanut butter chips, then drizzle the
remaining fudge sauce over the top.
Serve immediately by removing the
outer ring of the pan and slicing into
wedges. Return uneaten portion to
the freezer immediately.

6 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
 FOOD / ROCKY ROAD ICE CREAM CAKE

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 5
NEW
100%
GLUTEN
FREE.
100%
THE
VODKA.
Introducing THE Vodka, now also
available in gluten free. Harvested
from our fertile corn and buckwheat
fields, the result is a gluten-free
vodka, crafted from our fields to
your glass.

92 POINTS
Beverage Testing Institute Rating

SAVOR STOLI® RESPONSIBLY. Stolichnaya® Gluten Free Premium Vodka. 40% Alc/Vol. (80 proof).
Distilled from Corn and Buckwheat. Stoli Group USA, LLC, New York, NY. ©2016. All rights reserved.
®
- registered trademarks of ZHS IP Americas Sàrl or Spirits International B.V.
 food
ALL ABOUT
FOOD / ALL ABOUT RHUBARB
Rosy pink stalks are a sign of spring.
RHUBARB
Rhubarb is in season from April until
June and it makes its way into many a
pie this time of year.
It’s really a vegetable, but somewhere
along the way got classified as a fruit,
likely due to being used in desserts
more often than not.
Because rhubarb is extremely tart, it is
usually consumed cooked with lots of
sugar. Strawberries make a nice partner
to balance out the flavor, and since
both are in season at the same time,
the two are often paired in recipes.
6 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E
A cup of chopped rhubarb stalk has
about 25 calories, almost no fat and
about 1 gram of natural sugar.
Rhubarb is highest in vitamin C and
calcium and also contains magnesium,
vitamin A and iron.
While we can enjoy positive nutrition-
al benefits from the stalks of the plant,
the leaves are a different story. Due to
two naturally occurring compounds
found only in the leaves - anthraqui-
none glycosides and oxalic acid – rhu-
barb leaves are toxic and can lead to
serious health complications.
HOW TO COOK RHUBARB
Clean and chop stalks, then cook with
sugar and very little water until tender.
For using rhubarb as a pie filling, a
starch (like cornstarch) is usually
added to the mixture to thicken it.
Rhubarb can also be cooked in this
method and mashed to form a
“sauce”, similar to applesauce.
Add a small amount to fruit compote
for a burst of tartness that offsets the
sweetness of other fruits.
 disclaimer
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DISCLAIMER / MARCH & APRIL
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