Mediterrannean Tuna Salad with Rosemary and Lemon

I woke up on this Sunday morning with the light of the summer sun pushing its way though my bedroom curtains, almost as if it was calling for me to get up and seize the day.

Out of my comfortable bed and into the shower I go.

Summer is my favorite time of year. I’m an outdoors girl, and I’m at my best when out amongst nature. This morning, I decided to hike to the top of a local spot not too far from my home in the San Fernando Valley. The sweetness of native flowers and the clean smells of grass calm my mind and soul. At the top, I climb a few large boulders that overlook the valley below. Everything is so quiet from up here, and I can hear myself think. It’s a great way to start the day.

Sundays for me are usually reserved for errands. After my hike, I visit the Hollywood farmers market for local organic fruits and veggies, and maybe a filet of salmon or grass-fed beef depending on the menu I’ve planned. I love coming here for the large variety of produce and to people watch and enjoy the street performers that provide music while I shop. Then it’s back home to my kitchen, preparing my gluten free lunches and snacks for the week ahead. Later on in the day I might enjoy a leisurely book on my patio with a cold glass of herbal iced tea or lemonade, or watch a movie sprawled out on the couch.

When I came home from the farmers market late this morning, it began to rain. Unexpected and a bit strange for an 80-degree day. It was one of those brief summer storms that don’t happen often in California. It only lasted for a few minutes, but the smell of fresh rain through my window on a warm summer day added to the relaxed feeling I have while working in my kitchen.

Using an oven isn't very appealing during hot summer days, especially in my small apartment. During the summer months we tend to opt for salads and lighter meal options, and meals I don't have to cook are much more appealing due to less work and time. I've been trying to consume more Omega 3 oils lately, so this week I decided to make a tuna salad. I've been bored with the usual mayo-based tuna salad, so I found a Mediterranean version to inspire me, which is healthier and lighter. Instead of mayonnaise, I used a base of olive oil, lemon juice and zest, fresh rosemary, salt and pepper. The lemon zest and juice along with the rosemary are a great way to add some flavor without adding unnecessary fat and sugar that many salad dressings contain.

The parsley contributes a clean, green taste that perfectly compliments the tart, sunny taste of the lemon. It lingers on my tongue, and always put a smile on my face. Fresh, light and flavorful.

I hope you enjoy this salad and the summer as much as I do.

I decided I couldn’t wait for lunch tomorrow, and filled up my bowl with yummy goodness.

Mediterranean Tuna Salad


I prefer to use all local, organic produce. Support your local farmers!


1 4-5oz tuna steak or can of albacore tuna (I used a 5 oz can of Wild Planet tuna)
1 15oz can cannellini or garbanzo beans
1 small bunch of  haricots verts, blanched and chilled

2 celery stalks, diced

2 carrots, diced

1/2 bell pepper (I used green, but I prefer red or yellow)
2-3 T chopped flat leaf parsley 
1 T finely chopped fresh rosemary
2 T virgin olive oil
1 T dijon mustard
1 clove garlic
juice and zest of 1 lemon
coarsely ground fresh pepper
sea salt to taste


Health Benefits

Cannellini beans provide fiber, and have twice as much iron as beef. They also include molybdenum, which helps the body create detoxifying enzymes that can prevent headaches. Olive oil contains high amounts of monounsaturated fatty acids, which helps control bad cholesterol (LDL) and raises the good cholesterol (HDL.)


Enjoy salad chilled in a bowl. Makes 2-3 servings. 

I submitted this on the Food Renegade site for Fight Back Friday. Check it out!

Gluten Free Homemade Taco Seasoning

With all of those pre-made mixes out there that tend to have one too many ingredients, I decided to make my own taco seasoning.  Not only do I know it is gluten free, but I know I'm not eating other unnecessary preservatives, additives and flavor enhancers (MSG) that can be in these seasoning packets, not to mention hidden gluten. Some companies won't tell you if their products have been manufactured on the same equipment that also processes wheat or other glutens. Ugh.

So here is an easy recipe that tastes great with steak, chicken or hamburger meat. Or if you like, sprinkle on fajita veggies while cooking and put on top of some refried beans in a taco shell.

1 Tablespoon Chile Powder
1 teaspoon ancho chile powder
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 tsp cayenne pepper or red chili flakes (add more depending on level of spice you prefer)
2 teaspoons cumin
1 3/4 teaspoons paprika
1/2 teaspoon dried oregano
1 teaspoon salt (prefer sea salt)
1 teaspoon fresh ground pepper


Enjoy!

SURVEY: When Were You Diagnosed With Celiac or Gluten Sensitivity/Intolerance?

The purpose of this post is to ask those in the community to tell their  story about the road to diagnosing Celiac Disease or gluten intolerance.

I myself am still working on getting an accurate diagnosis regarding Celiac disease.  I believe I have this versus the gluten intolerance based on my symptoms. When I eat gluten, it takes me a few hours to a day and then my symptoms manifest in the way of sore joints, fatigue, poor concentration and achy muscles. I refuse to eat gluten in order to be tested... I just feel so darn bad when I do, so isn't that enough of a diagnosis in itself?  With that said, I still want to know for sure.  I want to start trying to have children soon, and I want to rule out any other potential health problems or risks. For example, it would be good to know if I have vitamin deficiencies and low bone density etc.

The challenges I have had with physicians has been nothing short of frustrating.  I know however if I just keep trying, I will finally find someone who has experience and knowledge with Celiac, so I try to stay optimistic.

I'm interested in learning how long it took others like me,  and challenges you have faced along the way. Were you eating gluten free before your diagnosis? How long did it take to find a doctor that was knowledgeable or that took you seriously? Were you misdiagnosed first? What tests did you take (biopsy, blood test, gene testing)? Or, have you decided to skip the official diagnosis, and chose to just eat gluten free because you know your body and what makes it feel better?

I'm really curious to see every one's answers and look forward to future discussions about this. I look forward to hearing from all of you!

Here is an article from Celiac.com about the average time it takes to be accurately diagnosed:
Average Time to Diagnosis 10 Years

Gluten Free Cinnamon Chex Cereal

I'm a big breakfast person. Anyone who knows me knows that if I don't eat in the morning (or miss any meal for that matter) I will be one grumpy chick. Stand back!  So I make a point to get my sustenance and start the day off right.

It is so nice to finally have a variety of cereals that I can enjoy again. I've been enjoying gluten free plain rice Chex for some time, but General Mills recently introduced other varieties such as the Cinnamon Chex. The cinnamon variety has a hint of cinnamon and sugar, is crunchy and not too sweet.

I like my chex with almond milk and a sprinkle of freeze dried strawberries on top. You could also use this to make a snack mix with fruits and nuts or crumble on top of puddings and ice cream. Go on, get creative.

Spicy Bacon Wrapped Shrimp with Thai Coconut Lime Rice

One of my favorite foods lately is coconut milk. It's so versatile; you can use it in baking and cooking. I'm a big fan of Thai cuisine, and I've been making this Thai coconut rice for a few years that I absolutely love.  I add Thai basil, lime zest and chicken broth to bring out the flavors of the coconut milk. To accompany the rice, I also had some jumbo shrimp on hand, and made a simple marinade with some garlic and lime, and wrapped them with bacon. If you're a vegetarian/vegan, you can skip the bacon, and the marinade will provide more than enough flavor. For the rice, you can also omit the chicken broth if you prefer, and use water or vegetable broth.

Here is a simple and healthy meal perfect for a warm summer night.

Thai Coconut Lime Rice

2 cups white jasmine or Basmati rice

2 cups coconut milk

1 3/4 chicken stock (or water/vegetable broth if you are vegetarian/vegan)

Grated rind of one lime

Finely diced fresh Thai basil

Salt to taste

Combine all ingredients in a sauce pan, and cook uncovered on medium-high until it starts to boil; cover and simmer on low for 15-20 minutes. Test the rice; you may need to cook another 5 minutes or so. Then turn off and let sit for 10 minutes. Make sure to leave the lid on to keep the rice warm while you make the shrimp.

Meanwhile, prepare marinade and shrimp

Bacon Wrapped Shrimp with Garlic-Lime Marinade

10-15 raw-jumbo shrimp (works best if you leave tails on) Tip: Make sure they are RAW shrimp.  Cooked shrimp being cooked again become rubbery and just don't taste right.

Garlic Lime Marinade 
In a small bowl, combine all ingredients below and marinate shrimp for 10 minutes in the following:

Juice of 1 lime, add a bit of zest if you like
Finely minced garlic or garlic powder
1 Tablespoon olive or coconut oil.  (I like coconut oil personally since the coconut and lime go together very well)
Sea salt
Cayenne pepper or finely diced Thai chile if you like heat
Bacon

I prefer thick cut applewood smoked, or uncured bacon. The length of the cuts of bacon will depend on how big your shrimp are. There is no need to use a toothpick to secure your bacon; just make sure the bacon end is on the under side of the shrimp when you lay it on the baking sheet. Cook shrimp on the grill for 3-4 minutes - it is done when the bacon is fully cooked. You can also do this in a broiler but it will take a few more minutes.

Fluff rice with a fork and serve.  I like to lay the shrimp atop the rice and serve with a simple salad of tomatoes and red onion.

Serves 2, with left over rice for the next day!

Artisana Organic Coconut Butter

Oh my.... I just found the next best thing to peanut butter.  Maybe better.

Artisana raw coconut butter.  It is heavenly.  I came across it at a local health food store in Burbank I frequent called Full O' Life (I'll do a review for them later) where they had coconut oil, and coconut butter.  I wasn't sure which one to go with, so I went for the one in the pretty package (after I verified it was organic and virgin.)

What is the difference, you ask? Well for starters, coconut butter is a whole food, which includes coconut meat and the oil.  It is best used in salad dressings, smoothies, frostings, spread on toasted gluten free bread... it is very versatile. Or, you can just enjoy it by the spoonful, like I've been doing lately.  Coconut oil is just that - oil. It is more translucent than the coconut butter, and better to cook with. Both are somewhat hard at room temperature. You can store them in your cupboard as they need no refrigeration.

Why is it healthy, you ask? Coconut oil contains lauric acid, which helps fight off harmful bacteria and fungi in your body. This is why I am using it (the joy of celiac complications.) Although it is a saturated fat, it consists of a medium chain of fatty triglycerides, and studies have shown they reduce the bad kind of cholesterol. Americans eat too many omega 6 fats, and not enough omega 3's. This is where the omega 3's of coconuts come in. Apparently, not all saturated fats are bad. Here is a link to an article by Dr Mercola about coconut oil. A few benefits mentioned in the article:

• optimize metabolism and regulate body weight
• reduce risk of diabetes
• good for your heart
• fights degenerative diseases
• great for hair, skin and nails

And the butter is so delicious, creamy, and healthy. What, you want some?  Go get your own!!!


 Any information on this site is not to be taken as health advice.