Thursday, August 25, 2016

Gluten Free in Real Life, Tips and Recipes

Gluten free in real life
This week was my 24th wedding anniversary.  I can’t believe it’s been that long!  To celebrate we went to a Bed and Breakfast in Provo, and spent the evening walking around reminiscing about living there 24 years ago while attending BYU. We were just babies back then!

Ever sentimental (not!), I bought both of our anniversary presents.  I purchased 12 glass bottles for fermenting kombucha for my husband, and I bought myself “The Big Book of Kombucha” recipe book - yes it’s called that!  We are very weird around our house.  If you don’t know what kombucha is, where have you been??  It’s a hippie-like fermented beverage made from sweet tea.  It’s full of lots of happy probiotics for good gut health, which makes me happy too.

Fermenting craziness
As I looked around my kitchen, trying to find room somewhere for these 12 really cool fermenting bottles, I realized I’m weird in multiple ways.  I have three half gallon jars of kombucha in the making above the oven.  I have goat milk kefir fermenting on the counter, ready for tomorrow’s smoothies.  I have my sourdough starter in the fridge, after using it for seedy sourdough bread and sourdough crepes earlier in the week.  Next to the starter is a jar of raw goat cheese, getting more and more fermented as the days go by.

But it doesn’t stop in the kitchen…  Downstairs I have a huge crock of dilly pickles fermenting away, another few jars of fermenting Russian pickles,  a big jar of kimchi, another of green sauerkraut and another of red.  They sit next to big jar of fermented dilly beans and garlic.  Yes, it looks very much like a mad scientist’s laboratory down there (see photo below).  And the smell is a little off if you’re not used to it!

Remembering lost traditions
This is the way people have been preserving food for centuries.  Long before refrigeration, canning or freezing, people fermented and dried the food if they wanted to store it for later.  I call this time of year the “squirrel days”, because we are squirreling away food.  Yes, I know there are supermarkets, but will they always be there, and even more importantly, do I really want to eat what they are selling?

I could go off on this subject for days, but I promised to follow up on the gluten free post last week.  So, this long intro does serve a purpose.  All of the foods I described above are gluten free.  Isn’t that amazing. That’s one of my biggest pet peeves about this gluten free craze.  All of a sudden people can’t figure out what to eat.  I bet you can name 20 foods right now that don’t have gluten in them.  Apples, oranges, watermelon, carrots, tomatoes, lettuce, cabbage, cheese, rice, meat, eggs, butter, beans, potatoes, sweet potatoes, oats, quinoa, cucumbers, chocolate, broccoli, peaches……….  Why in the world have we forgotten how to eat when we are choosing not to eat gluten??

How we do it
I’m going to share some gluten free eating  tips and recipes with you to make this dietary choice easier, and less expensive.  You’ll notice I will not mention one single processed “gluten-free” product.  All of these foods are naturally now and always gluten free.  You’ll also notice most of these foods are whole foods.  Yes, this does increase your prep time (slightly), but along with that it increases your nutritional value exponentially and your costs go down.  Try to complain about either of those things.

I want to clarify something first - I do not have celiac disease, I am just very sensitive to the gluten protein found in  some grains.  So I can eat a fermented sourdough wheat bread on occasion, and I don’t have to make sure there isn’t a speck of the grain in anything.  You may be like me, or more sensitive.  It’s hard to figure that out unless you go very clean for awhile.  I will teach you how to do that, and you can back off if you are able later.

Typical day in our gluten free home:

The Night Before…  We always prepare for the coming day, because it makes our food choices easier.
  • Smoothie prep- we put the dry smoothie ingredients in the blender - protein powder, chia seeds, etc.  We leave the bottle on the blender ready to add the liquids and frozen to in the morning.
  • Lunch making - we pack leftovers from dinner up for lunch the next day.  Inexpensive and easy - just double the recipe for dinner.  
  • Make dinner - I prepare something in the crockpot and rice cooker at least 3 times a week (I’ll include some recipes).  I make it all the night before, put it in the crock, and the whole crock goes in the fridge overnight.  I start it in the morning and dinner is ready when I get home.  This saves SOOO much money, and I can’t tell you how happy I am when driving home from a long day at work and I remember dinner is done on the counter at home.
Common complaint...I’m too tired!  Do this for me.  Prepare for the next day for one week, and I think you will see the time you save the next day, the yummy nutritious food you enjoy, and the stress that is relieved is worth any energy you expend at night.  Try it.  You just might like it:)
  • Eggs - we have eggs for breakfast at least 4-5 days per week.  At a few dollars a dozen, this is inexpensive, and it will keep you and your kids full for much longer during the day.
  • Oatmeal - Are oats gluten free??  Yes, they are.  However, sometimes they are grown in fields that have also grown wheat, or are processed in facilities that have also processed wheat.  So if you have celiac you will want to avoid oats.  If not, they are a very inexpensive, filling breakfast.
  • Smoothies - we freeze fruit all fall so we can make smoothies all year.  Ours are simple - fruits and veggies, goat milk kefir, protein powder and chia seeds if we want a little boost.
  • Extras - on weekends we will make french toast or pancakes (sourdough are to die for), or German pancakes.  All can be easily made gluten free.
Common complaint...It takes too long to make breakfast!  Cereal is all I can do.  (PLEASE don’t just buy gluten-free versions of cereal.  It’s is so expensive, and it’s about as nutritious as the cardboard box they sell it to you in.)  We have not had cereal in our home in at least 5 years.  So here’s how we do it.  First, we just don’t have it, so we don’t have that option.  Second, everyone helps in our home.  From toddler age up, everyone is involved in making meals.  One kid is in charge of making eggs or oatmeal for breakfast, so it frees me up to make smoothies. Eggs take 4 minutes to cook.  You can find 4 minutes!

  • Like I said above, weekday and weekend lunches are leftovers from dinner the night before.  
  • One of our greatest investments was some good, spill proof tupperware-type containers.  We bought three sizes for each person and we write their initial in the corner of the lid and the container.  If they used it today, they hand wash it before filling it for tomorrow.  Saves on dishwasher space and using disposable baggies.  We love the “Lock and Lock” brand of containers because they hold up to being tossed around in lunch bags, and they DO NOT spill!
  • I know some kids and adults don’t have a way to heat up food, so here are some non-heat lunch ideas:
  • Boiled eggs
  • Sliced veggies - carrots, cucumbers, celery, cherry tomatoes, etc
  • Sliced or whole fruit - orange, apples, kiwi, grapes, strawberries, other berries, etc
  • Dried fruit - apricots, bananas, etc
  • Olives, artichoke hearts, pickles
  • Applesauce
  • Yogurt, string cheese, cottage cheese (PLEASE don’t get the sugar full yogurt.  Buy plain and add fruit)
  • Leftover cooked veggies - I love cold beans and broccoli
  • Lunch meat and cheese roll ups (you don’t need the bread or tortilla!)  Add lettuce for a crunch.
  • Hummus or peanut butter for dipping with veggies or nut thin crackers
  • Trail mix, nuts
Common Complaint...I don’t want the same thing every day!  Great - so mix and match the list above for a different lunch every day for months!!

  • My biggest complaint with “american” food is that it doesn’t have much flavor.  So we rotate through ethnic meals (see below).  You’ll get a lot of “this is SOOO Good” comments!
  • I believe in meals that have few ingredients, short prep times, and are big on nutrition.  Sounds heavenly doesn’t it??  Here is a sample week and the recipes below:
  • Monday: Burrito Bowls
  • Tuesday: Sausage, Potato Soup (Zuppa Tuscano from Olive Garden), green salad
  • Wednesday: Crockpot spaghetti sauce with rice noodle pasta (this is one processed food we eat some of), cooked or sliced veggies
  • Thursday: Korean Bibimbop
  • Friday: Cowboy Stew, corn chips, fruit salad
  • We bought some giant soup bowls at an Asian market, so all you need for a lot of these meals is that big bowl for each person.
Common complaint...I don’t have time to make a from scratch meal.  My answer.  It takes no more time than trying to figure out what to make, searching your cupboards, running to the store, even going out to eat.  I plan my menu on Sunday night and shop Monday if I need anything.  I always can make something in 30 minutes or less.

Burrito Bowls  
Pile the beans and rice in a bowl.  Top with your choice of lettuce, tomatoes, other veggies, salsa, cheese, etc.  Cabbage salsa makes it all the more yummy if you have the time to make it.
Black Beans
Soak 2-3 cups of black beans overnight.  Cover them with at least 2 inches of water.
In the morning, drain and rinse beans.  Put in crockpot with a piece of Kombu seaweed (helps with gas - optional).  Cover with 2 inches of water.  Cook on low for 8-10 hours.  Dip off the liquid and mash with potato masher.  Add salt to taste – will want to add 1 t then taste for more.
Mexican rice
  • 2 C brown rice
  • 3 ½ C water
  • 1 small can tomato sauce
  • 1 t spices (either Mexican spice mix or cumin, chili powder, garlic powder and oregano)\
  • 1t salt
Put all into rice cooker in the evening and start in the morning.  Cook on brown rice setting.
Cabbage salsa
  • 1 small head cabbage, shredded
  • 2 tomatoes, chopped
  • ¼ C cilantro, chopped
  • 1-2 carrots, chopped
  • 2 green onions, chopped
  • 1 lime, juiced
  • 1 t olive oil
  • 1 T rice vinegar or white vinegar
  • Salt and pepper to taste
Mix all together and let sit to blend flavors for a few minutes

Slow Cooker Zuppa Toscana                       

  • 1 pound Italian sausage (I’ve made it without meat and it tastes great too)
  • 3 russet potatoes, chopped into bite sized chunks
  • 2 cloves garlic, minced
  • 1 large white onion, finely chopped
  • 4 cups chicken broth
  • 2 cups kale or Swiss chard, rinsed and chopped
  • 1 cup cream or milk - non dairy is okay
  • salt and pepper, to taste
Brown Italian sausage in skillet. Drain and discard fat.Combine all ingredients except cream and kale in slow cooker. Cook on low 7-8 hours, or on high for 4-5.

Add cream and kale to slow cooker, stir, and cook until leaves are wilted and warmed through, 20-30 minutes.  Ladle into bowls, serve immediately and enjoy!

Slow Cooker Spaghetti Sauce

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 28 ounce can tomato sauce
  • 6 ounce can tomato paste
  • 29 ounce diced tomatoes
  • 2 bay leaves
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 3/4 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional - chopped carrot, green pepper, mushrooms, celery

Heat olive oil in a skillet and saute onion until softened.  Add garlic and cook a few minutes longer.  If you added additional veggies, add them now and saute for a few minutes.  Put the veggies and all the other ingredients into a crock pot.  
Cook on low for 7-8 hours. Shortly before serving, remove the bay leaves and taste the sauce. If there’s a slight bitterness, add 1 tablespoon sweetener which will eliminate the bitterness. Season to taste with salt and pepper.
Bibimbop (this is basically a Korean version of  burrito bowl!)

Cook brown rice in the rice cooker.  
In the bowl top the rice with veggies of your choice - put each into small pile on top and it looks pretty!
Topping options:
Carrots, cut into thin strips
Cucumber, cut into strips
Cooked bean sprouts, sauteed in a little sesame oil and seasoned with salt
Cooked spinach, sauteed in a little sesame oil and seasoned with salt
Mushrooms, thinly sliced and sauteed in peanut oil and seasoned with salt

Put an over-easy egg on the top of the rice and veggies.  Then top with either gluten free soy sauce (called Tamari) or the Bibimbop sauce (recipe below)

Bibimbop sauce (I make extra and keep it in the fridge)
4 tablespoons gochuchang chili paste (available at Korean grocers)
1 T sugar
1 T sesame seeds
1 T cider vinegar
2 t sesame oil
1 clove garlic, minced
Combine all ingredients in a small bowl. Mix well.

Cowboy Stew
  • 1 pound browned hamburger (can use turkey)
  • 2 cloves chopped garlic
  • 1 can tomato sauce
  • 1 can diced Italian seasoned tomatoes
  • 1 can tomatoes with green chilies
  • 1 can corn, drained
  • 2 cans whole baby potatoes, drained
  • 1 can Ranch Style beans (with the baked beans in the grocery store)
  • 1 cup water
  • sliced jalapeno peppers for garnish (optional)
Brown the hamburger with the chopped garlic. Drain the fat. Dump all cans into the crockpot. Drain the corn and the potatoes, but add the rest of the can liquid to the crockpot.  Add the browned meat and a cup of water. Stir with a spoon to mix a bit.
Cover and cook on low for 8-10 hours, or on high for 4-5. Garnish with sliced jalapeno peppers, if desired.
Can't Find Ranch Beans at your grocery store? No Problem!!  simply mix together:

1 (15-ounce) can pinto beans (plus the goop!)
1/2 teaspoon brown sugar
1/2 teaspoon vinegar (white or apple cider)
1/2 teaspoon paprika
1/2 teaspoon cumin

Dr. Michelle Jorgensen

Wednesday, June 15, 2016

Cell Phone Surgery and Making Decisions By Your Dentist In American Fork, UT

Making Decisions By You Dentist In American Fork U TThis week I added another title to my name. Aside from mom and American Fork, UT dentist,  I am now a Cell Phone Surgeon.  Of course, this has a story behind it!
Our foreign exchange student, Bobby, has been without a cell phone all year.  He has an iPod that is almost glued to his hand, but no phone.  Then he got a girlfriend.  All of a sudden, having a phone was nearly national security level importance!

So good…then so bad

He is really techy, so he researched and researched which phone was best.  He ordered it online, waited, nearly without breathing until it arrived, then immersed himself in all that was wonderful about it.  His life was so much better…for two days.
While at school, it slipped out of his pocket and fell against the edge of his desk.  He frantically picked it up and was relieved to see no broken screen.  But it was blinking on and off.  When it fell, the power button hit the edge of the desk and it dented in, causing it to go on and off non-stop.

Now what??

He was completely devastated. He had only had it for 2 days and it was an expensive phone!  So he called to find out about fixing it.  Because it was an obscure brand (remember he had to have the best…) none of the local repair places would touch this phone.  He would have to send it back to the manufacturer to repair.
How about a warranty?   He didn’t have a cell phone provider yet, so no warranty there.  The only warranty was through the manufacturer, and they said because it was an accident it wasn’t covered.  So now he had an inoperable phone that no one could repair.  It was worth over $400 yesterday and worth nothing today.  He was beside himself with worry.  How would he tell his parents?  Would they buy him another?  Would anyone be able to repair it?

Broken until we find a better way

With nothing to lose, my husband started trying to fiddle with it with needle nosed pliers from the garage.  Well, they are a little large for a power button on a cell phone.  I looked at it and said I just might be able to do something to make it work.  So Bobby and I headed down to the dental office.
I used a fine bladed scalpel and scraped away a little metal all around the button so it would pop back up.  Then I used two crown-seating instruments to push both sides of the button at the same time, bending the sides down and the dented middle up.  It worked. Miracle!
So he happily skipped out of the office, texting his girlfriend and feeling like all was right in the world again.

Lessons from life

Lessons learned – there is value in taking time to breathe before jumping to conclusions  in a situation, and there is value in a new set of eyes.
I am not one to talk about giving yourself time before making a decision.  If I decided today I wanted a new car, I would not stop looking until I had one.  Preferably today.  So this was a valuable lesson for me too!
I decided to learn a little about making better decisions and share with you.  So here it is…5 things that will help you make better decisions and be more effective at home, at work and in the world:
1. Get comfortable saying “I don’t know.” In a lot of situations, that is the honest answer!  We often think we have to have all the answers, so we “fake it till we make it.”  That’s the wrong approach.  Slow down, talk to others, do some research, give the question time to settle.  No one has all the answers, and admitting so makes you much more effective.
2. Ask questions. This is ironic – the best decision makers ask questions rather than having the answers.  I’ve been taught that the person asking the questions is in control.  Continue asking until you know the answer.  Often the right question can be the difference between a good decision and a great one.
3. Look for other options. In our hurry to make a decision, we often forget the answer doesn’t have to be yes or no.  It might be maybe, or something different or how about this.  The more options you explore, the better your result in the end.
4. Trust your gut. Don’t do it if your gut says no.  This is a hard one to follow. I was pressured into a decision recently that I knew was not right.  Sure enough, a short few days later it became glaringly obvious it was the wrong decision.  Sometimes a decision is hard – that’s not what I’m talking about.  I’m talking about sick to your stomach, this really doesn’t feel right situations.  Continue asking questions until you feel good about your decision.
5. Get other’s opinions. This is like that set of new eyes.  If you ask for ideas and opinions, you don’t have to take them, but even the asking shows two things: that you trust the person you are asking, and that you are humble enough to realize you may not know best.  Even that one question — what do you think? — slows down the process and leads to a better decision.
So SLOW DOWN in your decision making process.  Don’t jump to the $400 trash the broken cell phone conclusion.  There may be something simple and obvious to someone other than you that is the best decision.
Have fun making decisions this week and if you break your phone, you know where to find me!
Dr. Michelle Jorgensen

The Security In A Garden

The Security In A Garden From Your Favorite Dentist In American Fork, Utah

The Security In A Garden From Your Favorite Dentist In American Fork UtahThere is nothing that makes me much happier than my garden in the spring.  Everything is coming to life – tiny seeds are sprouting, trees are blooming, bulbs I planted last fall are flourishing.  How can you feel anything but wonder when seeing the miracle of spring?
I also feel a sort of security when I see things growing.  I picture all the delicious meals that will feed my family.  That security is something that is worth digging in the dirt for.  I have a thought provoking question for you – from former US Secretary of Agriculture and LDS Church President Ezra Taft Benson.
“Have you ever paused to realize what would happen to your community or nation if transportation were paralyzed or if we had a war or depression? How would you and your neighbors obtain food? How long would the corner grocery store or supermarket sustain the needs of the community? “  – Ezra Taft Benson
It is estimated that stores would be emptied in two days after any type of serious emergency situation.  What type of emergency are we talking about??  Anything that disrupts the transportation system.  You see, the food in stores no longer comes from the farm down the road.  It comes from all over the world.  If it can’t get to you, there is no more food available.

Emergencies around the corner

This could be an earthquake that makes roads impassable or a severe storm that shuts down power.  This could be a family emergency if you lose your job for a few months or have a reduction in income for a time.  In any type of emergency situation, the stress level is so high.  Wouldn’t it be nice not to worry about food too?
So even if you don’t have a garden now, here are some essentials to have stored so you can be prepared to feed your family if the need ever arises:
Store some basic essentials for gardening so you are prepared to produce food for your family.
Non-Hybrid seeds (hybrid seeds are sterile)
Sprouting Seeds (for food in 3 days)
Fast-growing seeds (for food in 20 days)
Soil and a container (store bags of compost)
A small hand tool for gardening – Japanese Hori Hori knife is my favorite! (found on Amazon or other retailers)
Gardening and leather gloves

Things to Prepare NOW for gardening in an Emergency:

  •    Emergency seeds – Need to purchase and practice using seeds.
  •     Quick to grow seeds – What can be planted that will grow quickly enough to provide nutritious fresh edibles for a family, no matter what time of year it is or what the growing conditions are?  Sprouts!  Alfalfa seed, red clover seed, mung beans and radish seed.
  •      A space to grow a garden, even on a small scale- a 5 gallon bucket or Rubbermaid tote and some planting soil will grow something.
  •     A source of water – without access to fresh water, all of the preparations will do you no good.

Time line in an emergency

Starting on the day the power fails or the emergency occurs, let’s look at a timeline of what is possible, things to have in preparation and how everything can tie together to feed yourself in the short and medium term.
  1.       Emergency
  2.       First day – Start sprouts in a jar.  Will sprout in 4-6 days.  Soak overnight then rinse and drain.  Let sit in sunny window.  Rinse and drain 1-2 times per day.
  3.       Day 3-7 – start more sprouts every other day.  Start fast growing seeds outdoors (see list below)
  4.       First week- should be able to eat out of your refrigerator and freezer. The refrigerator will keep things cool for 2 – 3 days.  The freezer will become your fridge in 3 – 4 days as things thaw out but stay cool.  Try to conserve canned or dried goods for later.

Fast-growing crops to plant asap:

Asian or Mustard greens – 21 days for baby, 45 days mature
Beets – 35 days for beet tops, 50 days mature
Broccoli Raab/Rapini or De Cicco – 40 – 45 days for first harvest, can repeat harvest
Carrots – 50 – 70 days depending on weather
Kale – 30 days for baby kale, 60 days mature
Lettuces – if seeds are started inside, lettuce can be ready in 30 days from transplanting.
Radishes – Some radishes are 25 – 35 days
Spinach – 30 days to baby, 45 days mature. Works best in cooler weather.
Swiss chard – 30 days baby, 55 days mature
Being able to use the fresh garden produce to supplement the dried, canned, freeze-dried and otherwise prepared foods will make meals much more interesting and tasty.

What type of seeds should I buy for my Emergency Supply?

Non-Hybrid and Heirloom seeds allow you to collect and use the seeds for future planting.  Hybrid Seeds are sterile and CANNOT be collected and reliably used for future planting.
Try not to buy seeds off the racks in most stores. They are usually hybrids, along with higher prices for the quantity. Sources for heirloom seeds:  Baker Seed Company, Johnny’s Select Seeds, Territorial Seed Company, Many more

Advantages of Growing Emergency Garden Foods NOW:

  •    Good economical choice for the long term.
  •    Your grown products ARE AVAILABLE in a crisis or food shortage emergency.
  •    Cost per meal with “your garden food” is less than the average grocery store meal.
  •    Don’t have to drive to purchase the food.
  •    Food can be grown totally organic.

Soil Preparation NOW and in an emergency:

What you want is full-flavored, nutrient-rich produce. That isn’t going to happen if your soil is depleted.
Not only that, but your plants will grow more slowly, giving the weeds a head start. Weeds further deplete the soil of nutrients and moisture, and also shade the plants you are trying to grow. Because of that, you will reap much smaller quantities of food. So the first thing you will want to do is build up your soil as much as you can.
Manure – This is probably the best thing to add to your garden. As a general rule, chicken manure is very “hot”, meaning very high in nitrogen. Spread it thinly. Horse and cow manure isn’t so strong, and doesn’t have as much chance of damaging the plants. Goat, moose, llama and other manures are also fine to use. It is best, though, not to use it while still “fresh”.
Leaves –Instead of bagging them and putting them out for the trash, use this valuable resource on your garden. Spread them out in the fall and leave them on top until spring. They will decompose over winter and be ready to feed your plants in the spring.
Grass clippings – These are great. The more plant material added to the garden, the better. It’s best to either compost them or put them on in the fall and let them sit over winter, especially if they are layered with manure.
Compost –Compost is basically pre-decomposed plant material, ready for garden use. This comes from your own compost pile, into which you have been tossing kitchen scraps, grass clippings, manure, garden waste, and other such materials. Let it sit and “cook”.   One of the important things to remember in a compost pile is that the smaller the pieces, the faster the compost will be ready.
Kitchen scraps – Don’t throw away those vegetable peelings! Keep an ice cream bucket with a lid, or some other container, and save those scraps. Pretty much any fruit and vegetable matter is great. Some people put it all in the compost pile. Others just dig a trench somewhere and bury it.
Some things to avoid putting on the garden include meat scraps and bones (attracts mice), weeds (you don’t want more weed seeds there) and non-biodegradable items.
There are so many things that can be added to the garden soil to add nutrients and encourage strong growth. Start now to put all you can in there so that your plants grow vigorous and healthy. If they are healthier, then your family will be healthier too!
Go out and get your hands dirty – your family will thank you for it later!

Dr. Michelle Jorgensen