Open Face Breakfast Panini

one slice gluten-free sandwich bread

garlic clove (optional)

olive oil

2 oz. roasted chicken

1/2 oz. goat cheese or other mild cheese

peach slices

lettuce or spinach, arugula, etc.

Had the best breakfast today. I wanted a high-protein start to my day and had some roasted chicken thighs left over from a previous night’s dinner. I also had some delicious gluten-free sandwich bread I got from PCC Market the other day: Angeline’s Gluten-free White Rice Bread. I didn't feel like making a real panini which would involve getting out a skillet and rubbing garlic and olive oil on the bread and toasting it in a grill pan, so I just toasted it in my toaster and then drizzled olive oil on it. I was so excited about the whole idea of my creation that I forgot the garlic! I used Olivier’s Lemon Olive Oil, then put some organic lettuce on the toast, then shredded about 2 oz. of the chicken and put it on top of the lettuce, then the peach slices and topped it with a bit of goat cheese. Yum.

Just had to share this. Try it.

Karen, herself

Headache and TMJ

My long absence from this blog is due to my latest attempt to figure out what is causing me 3-5 days a week of headaches. In May I had a routine dental cleaning and afterward suffered my usual 2-3 days of migraine. The difference this time was that after bugging my dentist the last two visits about my post-visit pain I finally got the courage to ask him about my bite issues. Prefacing my question with the comment that I was almost afraid to start because past attempts to fix my bite issues only made things worse, I nevertheless dove in headfirst.

It seems my bite is not only bad, it is unique. My dentist wondered aloud how I could chew a meal at all given my particular problem. I silently wondered why this is the first time he has mentioned it to me. Then he says that it is probably time for me to see an orthodontist. So off I went, thinking I was doomed to wear braces again. Well, the short story is that I am so messed up that braces alone will not do the job. So in June, after many xrays, photos and molds being made, I began wearing a big plastic bite splint, which gives me a lisp, and went on yet another alteration in my diet and started taking even more supplements. In January, the braces go on and about a year later I am looking at jaw surgery to enlarge my lower jaw, which is the source of all my bit problems and probably the cause of all the facial pain and then another year of braces.

I hesitated to write about this for awhile because there is so much sensational information out there about TMJ (temporomandibular joint disorder), which is the clinical name for my problem. The cause of my TMJ issues mainly involve my undersized and recessed lower jaw, stress and my teeth clenching and grinding at night. I have worn a night guard for about 10 years and it has kept me from grinding my teeth, but does nothing to prevent clenching. Neither does the splint, but it protects my joint. The surgery I am facing is not TMJ surgery, of which much negative press exists, but rather jaw surgery to correct the defective small jaw.

So now I take an anti-inflammatory drug and I am on a soft diet (sigh) which means nothing hard or chewy, no steak, no nuts, no carrot sticks, for God's sake. Looking back on things, I don't wonder why eating too many nuts not only caused me to gain weight, but also triggered a headache. Probably it was the jaw action, rather than an allergy to almonds that was the culprit. I do notice that I feel better on the soft diet and the fish oil and glucosamine and all the salmon I am eating make my skin look great! The other upside to spending thousands of dollars on braces, etc. is that after it is all done (2.5 years from now) I should look 10 years younger since extending my lower jaw will take up some of the slack skin of my aging body and make my nose look smaller. If it cuts my headaches down even one third, I will be happy and think it money well spent.

Unfortunately for me, my days of eating pretty salads like the one featured above are over for the time being. I made this salad in May prior to my diagnosis and it featured Japonica Mahogany Rice, roasted chicken thighs, chopped apple and toasted pecans and dried cranberries with a walnut oil and red wine vinegar vinaigrette. Today I would have to crush the nuts into oblivion if I wanted them and skip the dried fruit and cut the apple up REALLY small.

Some of you may wonder, as my husband did, whether this new diagnosis means I can eat gluten again. The answer is a resounding “No”. I still think the malabsorption caused by the gluten had something to do with my migraine with aura. It is still the case that I am migraine-with-aura free since going gluten-free and discovering my reactive hypoglycemia. I think the TMJ was responsible for a lot of the other headaches that have no aura. Also, after having unintentionally eaten gluten recently (Tums Smoothies can contain gluten it seems), I know that I still have a problem with gluten.

I remain, Karen, herself gluten-free

Getting Back in Balance

It seems that Spring has finally arrived in the Pacific Northwest and I have been planting flowers and vegetables...and having fewer headaches. The tomatoes in the photo were from last year's crop. I am hoping to have more this year. 

While weather changes do seem to bring on headaches for me, the change to Spring has been surprisingly mild headache-wise. Each month since January I have had one less headache that I had to take a triptan drug to abort. April was the best month in a long while. Only 5 triptan-worthy headaches. As usual, I think the reason for the improvement is due to a mix of things. My doctor has me taking a preventative blood pressure med that I am now taking half a dose in the morning and half at night. I continue to watch my diet and blood sugar to avoid triggers and sugar crashes. And I exercise almost daily and get enough sleep. One other thing that has helped is to take Aleve with the triptan drug and then to continue taking Aleve on the third day after the headache to prevent any lingering inflammation from triggering it again. That seems to work pretty well, but is tricky. If I take too much Aleve it bothers my stomach. A lot. 

So balance seems to be the word of the day. If I keep myself in balance, mentally and physically, and if the weather isn't too changeable, I can keep the headaches at bay. I still struggle to remember to drink enough water for me. And I have been struggling to get my diet on track. My latest tactic is to really push the fruits and vegetables and try to keep things interesting.  Most days I make a big salad for lunch and I find that if I add some chopped apple or leftover roasted potato to it I don't have the cravings for sweets afterwards. Which is good. I make my own salad dressings to avoid gluten and preservatives that my head doesn't like. Recently a reader asked how I make dressings so I thought I would share my recipe, such as it is.

I keep track of how much oil I use pretty carefully so whether I make a small or large amount of dressing, I always measure the oil in teaspoons. This is because I am a lifetime member of Weight Watchers and I know that 1 tsp. of oil equals 1 WW point on their program. So if I know how many teaspoons of oil are in a serving of my dressing, I can figure out how to count my portion. So here it is. I just use 1 tsp. of good olive or walnut oil and add either 1 tsp. or 1 T of vinegar or lemon juice, salt and pepper to taste, maybe a bit of mustard or water. I use the 1/1 ratio if I want a less tart dressing, or I add some water. Sometimes I add some stevia (a natural zero calorie sweetener). Sometimes I add a little soft fresh goat's cheese (Chavrie) if I want creaminess.

The trick is to use high quality ingredients. I love the oils from O & Co. My favorite dressing is to use a 1/1 ratio of their citron olive oil and their balsamic vinegar. It is so sweet and delicious. I also like to mix their olive oils with champagne vinegar or red wine vinegar. When I use the latter, I use a larger amount of vinegar: 1 Tablespoon per 1 tsp. oil. 

Latest great gluten-free find: Glutino Fiber Bread. I got it at Whole Foods Market. It tastes like real bread and if you put a little butter on it toasted, you can forget it's gluten-free. It is made from corn and tapioca starch and has flax seed meal, sugar beet fiber, some sugar and egg white and is fortified. At 90 calories, 2 grams of fat, and 2 grams of fiber, it is 2 WW points per slice.

Reactive Hypoglycemia, Dehydration and Headache

It’s 2009 and I've been gluten-free for two years now. When I started this journey, I thought that discovering my gluten intolerance and other food allergies (or intolerances) would solve my headache problem. Unfortunately, they were only a piece of the puzzle, albeit an important piece. I am convinced that the undiscovered gluten intolerance lead to malabsorption of important nutrients, including the magnesium and B2 that my neurologist wanted me to take to prevent migraine. Now that I am gluten-free, my body seems to actually use the magnesium instead of flushing it through my system. Not to mention the fact that avoiding gluten can save me from osteoporosis, cancers and a number of other serious conditions.

But my headaches persist. Not as bad as before though. In the meantime I have discovered a couple other things that seem to contribute heavily to my propensity for getting headaches. Dehydration and low blood sugar episodes. I have always known that skipping meals or not drinking enough water were sure to bring on a headache, so I didn't skip meals and I thought I was drinking enough water. Here’s the thing: it seems I need more water than the average person to keep from getting a headache. The standard 8 glasses a day are not enough, especially on days when I practice Naginata. I seem to have to rediscover this every so often. When we were on vacation in Phoenix last Fall I needed 10-12 glasses of water a day because it was so dry there. Upon reflection, I think I need that much water no matter where I am. 

The second important discovery is about low blood sugar. For years I have noticed that I seem to get episodes of lightheadedness, shakiness, sweating, etc. midmorning. I noticed it got better when I stopped drinking regular coffee. Then I started getting them again. I noticed I got them after eating a breakfast that was high in refined flours or sugars. So I stopped eating waffles for breakfast. Then I stopped putting jam on my toast. Then I switched to whole grains and that seemed to take care of it. Going gluten-free kind of threw me for awhile. Most gluten-free grains are high on the glycemic index so the episodes came back when I ate things like gluten-free waffles, or toast for breakfast. So I switched to eating gluten-free oatmeal or buckwheat cereal. Everything was great for awhile. Then I started to have sugar crashes in the evening during Naginata practice. It seemed that the more I tried to avoid carbohydrates, the worse it got. Frustrated, I mentioned it to my doctor and she suggested I talk to a nutritionist. She said I might have reactive hypoglycemia. The nutritionist took one look at my food diary and said I wasn't eating enough, especially carbohydrates! I was very surprised by this, but thought it wouldn't hurt to follow her advice for a week and see what happened. She recommended that I eat 30-45 grams of carbohydrates per meal and 15-20 grams per snack. She gave me a diet plan that had me eating a mid-morning and mid-afternoon snack (which I was already doing). She also told me to forget about the glycemic index for now and concentrate on getting enough carbs each day, especially on days when I exercised a lot. She said I wasn't giving my body enough energy to work out and that was why I was crashing. Also, the Weight Watcher points level I was following was not enough calories for me. She recommended I add 200 calories a day to my diet.

At first I was afraid that I would gain weight. I had been trying to lose weight without success before. The amazing thing is that the new plan is actually helping me to lose weight again and I am not hungry all the time. The sugar crashes are gone as well. I got a blood sugar measuring kit to test my levels and as long as I eat protein with my carbs and fat and as long as I stay away from fruit juices and highly refined things (like GF waffles...at least in the morning) I seem to stay pretty level all day. 

The bonus was that my headaches went away as well. I had an entire week headache free the first week that was on the new eating plan. I think I may be on to something. These two issues are two important pieces in the puzzle. And I no longer have to feel guilty for eating corn or rice, both of which my body seems to like. Who knew?

Karen, herself

Carrot/Radiccio Slaw

Yesterday I decided to finally do something with the half head of cabbage that has been sitting in my vegetable crisper for a few weeks. I planned on using it to make a low-calorie vegetable soup. After making the soup, I found I had a couple of cups of diced cabbage left over. I wanted to make a more interesting salad so I looked around the crisper and found some radiccio and shredded about a half a head of that as well. Then I added some grated carrot, diced apple and about a half a cup of red seedless grapes and a few raw walnuts. I made a vinaigrette out of walnut oil and rice vinegar, drizzled in some agave nectar for sweetness and then added a teaspoon of mayonnaise. The dressing seemed to need more bulk but I didn't want to add any more mayo so I tossed in a couple tablespoons of plain, unflavored nonfat yogurt. The result was this dish, which was so good that even my husband, who is not a fan of radiccio, loved it. It is naturally gluten-free and lower in fat and calories than the usual slaw.

Carrot/Radiccio Slaw

2 cups diced green cabbage

1 large carrot grated

1/2 small head of radiccio, shredded

1 small apple (skin on) diced

1/2 red seedless grapes (sliced in half)

1 oz. or less raw walnut pieces

1 T walnut oil

1T rice vinegar

dash of agave nectar (or honey)

1 heaping teaspoon mayonnaise (I used Best Foods)

2 T plain unflavored nonfat yogurt

salt and pepper

Combine first 6 ingredients in large bowl. Whisk together walnut oil and rice vinegar in a small bowl. Whisk in agave nectar and mayonnaise. Pour over vegetables and toss. Add yogurt to salad and toss again. Salt and pepper to taste.

Makes about 8 servings if using as side dish

Karen, herself

Gluten-free Travel, the Good, the Bad and the Ugly

The hiatus in my blogging this Fall was the result of several trips: ones to San Francisco and Phoenix in October and the mother of them all— a 10-day Mediterranean Cruise in November. The photo above is yours truly at Santorini, a Greek Island. 

I thought since my last GF travel blog sparked some interest that I would update it with my more current experiences. Most of them were good—some not so much. My little weekend jog to San Francisco for a Naginata seminar was easy and good as I stayed with my sensei and she and I prepared gluten-free pasta salad to take with us to the seminar for lunch. It was such a hit that we shared it with several other people (also we made way too much!). Breakfasts were rice cakes with peanut butter as we stayed with yet another friend in San Jose where the seminar was and there wasn't much time for food prep. Dinners were at Chinese and Japanese restaurants in San Jose. I approached the Chinese one with trepidation, fearing all I would eat was a bowl of rice and steamed vegetables sans sauce. How wrong I was. This little hole-in-the-wall place (Bo Town) was wonderful. They didn't have wheat-free soy sauce, but they made several suggestions about things I could have which included a corn-egg soup, a whole steamed fish with vegetables, etc. There was one other person in our group who needed to eat gluten-free and we certainly did not starve. Similar situation at the Japanese restaurant in San Jose's Japantown (I think it was Minato). No wheat-free soy, but a friend ducked into a grocery store nearby and grabbed some bean sauce that was wheat free that we used as a substitute. Then I did sushi and rice for the rest.

Phoenix was even better. We were staying in a resort that had condos so I could have a kitchen and we discovered the Phoenix Whole Foods right away and stocked up on fruits and veggies, tofu, soy milk and a couple of things to make dinners. Breakfasts were tofu scrambles for the most part or cottage cheese fruit and brown rice bread. I also brought a little GF rolled oats with me to make oatmeal. We didn't eat in the whole time, though. I discovered a great restaurant in Scottsdale: Bloom. Fantastic food and service. The decor is very contemporary. Fusion cuisine. They went out of their way to make sure I had not only safe, but delicious food. Would definitely go back.

We were staying near a JW Marriott Hotel which has 5-6 restaurants and we tried 3 of them: Blue Sage Cafe where we had lunch a couple times and Meritage Steakhouse and Ristorante Tuscany. They were all good and all were happy to deal with my gluten and other food issues. The best of the three was definitely the Tuscany. We saved it for our last night and the chef, Brian Archibald came out to meet me and go over my food sensitivities with me. Everything there is made to order and they really took care of me. This was one of the best experiences I have ever had dining out gluten free. They even had warm GF bread for the bread basket (from a local GF bakery - Gluten Free Creations) they made GF pasta with a fresh tomato sauce for a pasta dish and I had shrimp scampi to die for. My entree had sauce too...no naked food that night. It was like being a normal person again and for that I thank them from the bottom of my foodie heart. For all the Marriott restaurants, I booked online and told them ahead of time about my gluten issues, so they were well prepared. I also used my restaurant card with my food allergies listed on it.

Ok., so that was the good, or most of it, anyway. Having had such wonderful experiences and after my previous good experience flying American Airlines and ordering a gluten-free meal, I was expecting a similar good trip to Europe, especially since we flew in Business Class this time. Unfortunately, my good luck did not extend to the trip on AA. Business Class is definitely nice and the seat, the leg room, all the pampering...no complaints there. Imagine my heartbreak while everyone else was dining on their choice of three entrees, starters, salad, etc. I am served an overcooked overseasoned (to the point where it was inedible) but gluten free meal. It was more like spicy mush, to tell the truth. If if weren't for the seasoning, I would pass it off on the flight attendants overcooking it, but even proper heating wouldn't have saved the slop I was served. Mush that was supposed to be quinoa, canned green beans (which I am allergic to) and overcooked chicken pieces that someone dropped a bottle of chili powder on). I took a couple bites and then pushed it away. I starved and then dug out my reserve rice cakes and peanut butter. It seemed to me that a couple of things on the regular menu would have been ok, so on the way back, I cancelled my GF meal and took my chances. It was a smart move. I had a fine meal and no problems. I know enough about how things are cooked and what to avoid that I can pretty much manage on my own. It must also be the case that a little cross-contamination does not cause symptoms in me.

We stayed in a Starhotel in Genoa, Italy for a couple days before departing on our cruise and the waiters in their restaurant were fantastic. They brought out GF crackers for me, made GF ravioli, and several wonderful dishes with sauces and everything! One dish was duck breast with pears and a wine reduction sauce. Another was sirloin steak with asparagus and cheese. No bad food, no reactions. The way it should be. I wish I could say the same for the food on the cruise. Unfortunately, Costa Cruises, while making sure no one gets sick, does not seem to care whether people with gluten or food allergies have the same level of food as the rest of their guests—which, by the way, also wasn't that great. They go as far as to reserve a section of the kitchen for dealing with food allergies, which is great, but they seem to be afraid to go any further. I had boiled potatoes and vegetables and naked meat and fish for 10 days. I was a very unhappy camper. I was also hungry most of the time because we tended to eat lunch early because of our schedule (we were on a MacMania cruise and had seminars all day) and then we had the second seating for dinner, which meant that I ate lunch at noon and dinner at 9 p.m. The only food in between was either the pizza buffet or high tea (gluten-laden cakes, etc.), which I couldn't eat, a side salad with no protein or ice cream. Guess which I chose. We were forbidden to bring any outside food onboard so things were bleak for me. Luckily I disobeyed that rule as I suspected they wouldn't have rice cakes on board and I brought a box of GF crackers and my handy individual serving sizes of foil wrapped natural peanut butter with me. I hid them in my lingerie drawer! 

Thanks to Costa Cruises and our weird schedule, I ate a whole lot of ice cream and gained 5 lbs despite the naked food and boiled potato fare. It was either that or get a headache from not eating for so long. I choose ice cream over a headache any day.

Breakfasts we ate at the buffet most days. Having just started eating eggs again, I really pushed it eating eggs every morning, but that or salty bacon were the only protein I could have. One morning we ventured into the dining room for breakfast. I had to sit at the GF table (the leper table, as I called it). I had high hopes of getting GF french toast or pancakes. No deal. They had GF bread, they had eggs, but taking that last step to put them together and make GF French Toast was impossible. So more eggs but at least I had toast. Sigh. 

So now I am home and cooking for myself again and dealing with the excess weight. After I lose the 5 extra lbs., I am making French Toast for sure...and writing a long ugly letter to American Airlines. Here's hoping your travels are all good ones. Comments appreciated.

Karen, herself

Gluten-free Holiday Fare

Happily, most of the recipes in my Thanksgiving repertoire are naturally gluten-free. The only exceptions are the stuffing for the turkey and the gravy, which are easily managed with gluten-free bread and rice flour, respectively. I like to make soups and usually feature one in my holiday meals. This year I made my favorite, the curried butternut squash soup from The Silver Palate Gourmet Cookbook (vintage 1980's). The first time I made this soup I followed the recipe faithfully and the soup was inedible because the recipe calls for 4 teaspoons of curry powder. I may have had fresh curry powder, but in any case, I had to throw the whole batch out. Since then, I have made some adaptations to the original recipe, mostly in the way that I prepare it, but most definitely in the amount of curry powder I use. I usually cut the recipe in half and then use a slightly larger squash than called for (— how do you determine whether a squash is medium sized anyway?). Then I add more stock than is called for because I like my soup on the thin and silky side, rather than heavy and chunky. I also cut down on the butter and I make my own curry powder minus the ginger, tumeric and mustard. Here it is. It is always a hit.

Curried Butternut Squash and Apple Soup

1 medium butternut squash, peeled and chopped into 2" cubes

(use a vegetable peeler and if need be, microwave the squash for 1 minute first to soften)

1 large onion, chopped

1 Tablespoon unsalted butter

1-2 teaspoons curry powder

1 granny smith apple, peeled and chopped (plus a bit more julienned for garnish)

1/2 cup apple juice

4 cups chicken stock

salt and pepper to taste

toasted pumpkin seeds for garnish

Melt butter in heavy stock pot or dutch oven. Place onion in pan, sprinkle with curry powder, salt and pepper and sauté on medium-low heat until onions are transparent (about 10 minutes). Add squash and apple pieces and continue to sauté a bit, then add stock. Bring to a boil over high heat, then turn down to simmer for 20 minutes or so or until squash and apples are soft. Puree in batches in a food processor or use an immersion blender. (In my experience, the food processor gives a smoother texture).  Return soup to stockpot or dutch oven and heat, adding apple juice. Adjust seasoning if necessary. Serve hot with julienned apple and toasted pumpkin seeds. Sometimes I add a dollop of sour cream or creme fraiche too. 

Feeds 6 to 8, depending on serving bowl.