An Important Article and Update On Gluten Sensitivity

By Mona | Monday 13 February 2012 3:57 pm

I was quoted in an article released today titled “Clues For Gluten Sensitivities: A New Guide Indicates Who Shouldn’t Eat Gluten“ written by Michele Wolfson.  The article addresses the recent classification system of gluten related disorders proposed by a team of 15 experts from 7 countries.  The research in this area is constantly evolving.  Please share this update with your friends, family, and physician.  

This is the link to the article:

The full paper by the team of 15 experts can be found here:

categories: News


By Mona | Monday 13 February 2012 12:23 pm


Yield: 1 to 2 servings  

This luscious, spicy ground turkey wrap makes a quick, savory lunch or dinner.  It can be brought to work and easily re-heated.  If you are looking for less calories, use a romaine lettuce leaf for the wrap instead of the tortilla  or make it a salad instead of a sandwich.    

Let your senses be enlivened with a blend of warm, aromatic and flavorful spices: cinnamon, coriander, turmeric, and cayenne pepper.  Cinnamon is shown to help moderate blood sugar and to aid digestion; studies credit curcumin, a compound found in turmeric, with powerful antioxidant, anti-inflammatory and  cancer-preventive properties (plus I love the bright, lively  yellow color it leaves behind); and cayenne pepper, with its fiery kick, helps get the digestive juices flowing and, based on various studies, is a powerful anti-inflammatory.

Watercress, with its soft, vibrant leafy greens and slightly peppery taste, is a nutrient dense vegetable.  A member of the brassica family, watercress contains calcium, magnesium, iron, vitamins A, C, and K and so much more.  Make this amazing food a regular nutritious and delicious addition to your salads!  And let’s not forget the creamy avocado (technically a fruit), a great source of fiber, healthy monounsaturated fat, potassium, and vitamins A, B, and E. To store cut avocado, sprinkle it with lemon juice, place in an airtight container, and refrigerate.



2 tablespoons olive oil

1/2 yellow onion, thinly sliced

1/2 medium size carrot, julienned

Spiced ground turkey on a bed of watercress, baby spinach and avocado.

1 garlic clove, minced

1/8 teaspoon cinnamon

1/8 teaspoon coriander

1/8 teaspoon turmeric

couple dashes cayenne pepper (adjust to your taste)

1/8 teaspoon sea salt

1/8 teaspoon ground black pepper

5 ounces ground turkey (thigh; I prefer dark turkey because of its higher iron content, a common deficiency with Celiac)

2 tablespoons chicken or vegetable broth *optional

1 teaspoon  organic Worcestershire sauce ( “Wan Ja Shan” brand is gluten-free and dairy-free) *optional

1 gluten-free tortilla **


1/4 avocado, mashed with a fork

1/2 cup baby spinach, rinsed

1/2 cup watercress, rinsed



  1. In a medium sauté pan, heat olive oil over medium heat.  Add onions and carrots and sauté until onions are translucent, about 5 minutes.  
  2. Add garlic, cinnamon, coriander, turmeric, cayenne pepper, salt and pepper.  Sauté over medium heat for 2 to 3 minutes.
  3. Add the ground turkey, breaking it up into pieces with a spoon.  Cook ground turkey until browned, about 6 to 8 minutes. 
  4. Add 2 tablespoons of chicken or vegetable broth (optional) and cook for 1 minute. 
  5. Reduce heat to medium-low, add Worcestershire sauce (optional), and cook for 2 minutes.  Remove cooked turkey mixture from pan and transfer to a covered bowl.
  6. In sauté pan, heat tortilla over low heat or warm tortilla in toaster oven.
  7. Spread a layer of mashed avocado onto warmed tortilla.  Add spinach, watercress, turkey mixture and roll.

* The broth and Worcestershire sauce are optional.  I use homemade broth in many of my dishes to aid in digestion and to add another layer of incredible flavor.  A  dash of  gluten-free Worcestershire sauce adds a little bit of fun and zing. 

**If you would like to make your own flatbreads/wraps, try “Breads from Anna” mixes.  Use one package of the gluten, dairy, and yeast free mix and follow the recipe in the link:  These flatbreads are oustanding in taste and texture, stay moist and don’t crumble and crack. 


categories: Lunch Ideas, Recipes


By Mona | Thursday 2 February 2012 1:14 pm


Yield: One 8 ounce shake 

No time for breakfast?  This power shake is the answer. It takes only a few minutes to throw everything into a blender.  This nutritional powerhouse drink provides protein, healthy fats and low carbs all-in-one.  All you need is a blender (Magic Bullet and VitaMix are state of the art blenders for those of you who love gadgets, but any blender will do!).  Down this power protein shake pre- or post-workout.  It’s even great for a mid-day snack.



1 scoop rice protein powder *

1/2 cup organic frozen berries

2 tablespoons ground flax seed (chia and hemp seeds work, too) **

8 ounces unsweetened non-dairy milk (e.g. almond, hemp, coconut, water)

cinnamon (as much as you like)

1 teaspoon unrefined extra virgin coconut oil

1 teaspoon organic flax seed oil (cold-pressed & unrefined) ***

half frozen banana (optional)

1 tablespoon raw nut butter such as almond, walnut, or pecan (optional)

ice cubes (optional)

pinch of stevia (natural sweetener, if needed)


  • Put all ingredients in a blender and give it a whirl.

*NutriBiotic and Sun Warrior are top quality organic rice protein powders that are great for those on elimination diets or for people who cannot tolerate gluten or dairy.  These brands are minimally processed without fillers and additives, organic, and free of major allergens.  Sun Warrior and NutriBiotic are sold at and  NutriBiotic is also sold at Whole Foods. 

Although it is pricier, from a taste perspective, we prefer Sun Warrior.

**Gound  flax seeds are a great source of fiber.  Purchase organic whole flax seeds and grind the seeds in a coffee grinder immediately before use. Due to their high rancidity rate, store flax seeds in the refrigerator or freezer.   If you feel like mixing it up a bit, try chia and hemp seeds, too. 

***Flax seed oil should be refrigerated.  Recommend Organic Cold-Pressed & Unrefined Gluten-Free Flax Oil by Flora (Whole Foods carries it).  Flax Oil may also be used for dressings or drizzled on top of vegetables.  Since the oil is fragile and has a low smoke point, do not heat or use for cooking. 

Recommended brands of seeds sold at

truRoots Organic Chia Seeds

Arrowhead Mills Organic Flax Seeds

Navitas Naturals Organic Hemp Seeds

categories: Recipes, Shakes and Juices