Radish + Hazelnut Grain Salad

This is the type of meal situation that’s my bread and butter. It’s the sort of thing I’ll bring to a potluck or picnic-style situation, and it makes a routine visit in our regular meals much the same way tacos do – i.e. same concept, different ingredients depending on what’s on hand and seasonal. Over the years, I’ve also found that William usually takes some of the leftovers for his work lunch the next day – which only happens if it meets his slightly different than mine taste-bud standards. It also helps when I add raisins, which in our house grace many a main dish. We are both lifelong raisin affectionados. :)

While everything is fairly interchangeable here, you’ll note I only list gluten-free grains as options. I don’t tend to be outright against gluten-containing grains for those that can tolerate them, but many individuals tend to be at least slightly sensitive – especially those with pre-existing autoimmune conditions (since inflammation in the gut significantly contributes and/or is part of the cause, and gluten is inflammatory to everyone to a certain degree). I also find that many individuals running long miles, particularly in the summer heat, suffer from more achy tummy – not hungry – can’t tolerate lots of foods symptoms. That’s because these kind of long or hard workouts in stressful physical conditions contribute to damage of the endothelial tissue in the gut, which by design is very thin (one cell thick!) to allow for absorption. If you eat gluten and wheat products regularly, purchase a few non-gluten grains next time you’re out shopping. And if you do avoid wheat and gluten, try to find one or two new to you or haven’t tried in a while gf grains next time. Dietary diversity is also imperative for good long-term gut health.

One last note I’ll make here is that I left out a protein-rich ingredient to this. If you tend to follow a vegan or vegetarian way of eating, and especially if you’re active, please add one to your meal. You can read more here about the importance of protein, particularly for plant-based, active folks. Often I’ll add cooked beans such as garbanzos to make this type of salad a one-dish situation, but a side of seasoned/baked/grilled tempeh or tofu, grilled salmon or similar, a couple fried eggs, or whatever else is your protein of choice will round this out nicely into a true meal. Enjoy!

Radish + Hazelnut Grain Salad, serves 4
1 cup mixed grains (like millet, quinoa, buckwheat or any combination of these)
1 onion, thinly sliced
a large handful of baby spinach or kale leaves
1 cup radishes, thinly sliced
1/4 cup raisins
1/4 cup dried apricots, sliced into small pieces
1 cup parsley leaves, minced
1 cup mint and / or basil, minced
2 Tbs. olive oil
2 Tbs. white wine or raw apple cider vinegar
1/4 cup hazelnuts, toasted
salt and pepper to taste

  1. Place the grains in a medium saucepan and add 2 cups water. Bring to a boil, reduce the heat to low, and then cover. Cook for 20-25 minutes until the water is absorbed, and then set aside to cool slightly.
  2. While the grains are cooking, saute the thinly sliced onions in a skillet with a little of the olive oil. Cook them until they are soft and translucent, bordering on being caramelized. Pull off the heat and transfer them to a large serving bowl.
  3. Tear or slice the spinach or kale leaves into small pieces and then pile them on top of the the onions.
  4. Add the slightly still warm cooked grains to the mixing bowl on top of the greens. Stir through to wilt them slightly. Then mix in the radishes, dried fruit, and herbs.
  5. Add in the olive oil and vinegar, 1 Tablespoon of each at a time, and stir through. Add additional as needed to make it the right consistency for you, i.e. add more oil and vinegar if you like a wetter mixture. Also taste as you go, since you might need more vinegar to bring a little more acid flavor for balance. Salt and pepper to taste at this time as well. You might need up to 3/4-1 tsp of salt and 1/8-1/4 tsp. black pepper.
  6. Serve slightly warm or at room temperature.

Gluten + Dairy-Free Chocolate Chunk Cookies

On days I’m a little overwhelmed or harboring heavy feelings at the state of events lately, I’ve pulled up a short video that harkens me right back to my 14 through 18-year old self. I can smell the straw and the hay, the musty dust in the barn air, the damp, oily, pungent scent of wool, and of lambing. The smell of iodine as we dipped new lamb’s navels. And this, one of the most soothing of sights. It’s slightly ironic that I had been thinking for a long while about sharing a non-dairy milk in this season. Since for adults, milk is not actually mandatory food. Yet most of us still drink milk or ‘mylk’, in whatever way. And it’s clear to me that my routine of watching the new lamb drinking one of its first meals, the soothing calm I feel when returned to old memories, is all about finding some comfort, and of the awe of watching new life, a whole new world unfolding.

For the last few weeks, I’ve been fairly quiet and unsure of my place in this current moment we’re in. I’ve experienced the range of emotions like a lot of people. I’ve been so close to just quietly closing my facebook account for sheer “can’t handle the vile and ignorance there,” but I’ve also understood – because I too was once extremely ignorant. And in some aspects, am only a little less so now. I’m still learning, along with most of us.

But I also have been sitting on several recipes and meals, several thoughts about our relationships to our bodies, and how we block out how we’re really doing in order to navigate our worlds. I’m not sure I have the bandwidth yet to to delve deep into those second topics, but we all need to eat, and in our own ways, find comfort amidst the sometimes dramatic shifts of the ever-changing seasons.

Today I’d thought to share my norm, a healthy seasonal recipe. But on this solstice weekend, what’s speaking to me more is that idea of comfort amidst change. So we have instead an updated recipe of the ultimate American comfort classic, Chocolate Chip Cookies. If you need a little treat, go ahead and make them, along with the non-dairy milk I last shared, and enjoy while watching the video linked above on repeat. The trio will be a comfortable hug to self. :)

Lastly before the recipe, a couple lines from a blessing I’ll share more about in coming days or weeks. Whether you choose to make cookies or not, I encourage you to meditate on the meaning of these words to you as you make a meal or treat in the kitchen, or during your next workout, next yoga session, or time in silence contemplating the solstice:

May your body be blessed.
May you realize that your body is a faithful and beautiful friend of your soul.


From A Blessing for the Senses by John O’Donohue in his Anam Ċara

Chocolate Chunk Cookies (gluten + dairy-free), makes about 24
2 cups /240 grams gf all-purpose flour
1/2 cup / 50 grams oatmeal, finely ground into a course flour or 1/2 cup oat flour, gluten-free if necessary
1/4 cup sugar / 50 grams
1/2 tsp. salt
1 tsp. baking powder
1/2 cup /100 grams coconut oil
1 egg or flax egg
1/2 cup / 120 ml brown rice syrup
1 1/2 tsp. vanilla extract
1 Tbs. water
A dark chocolate bar, cut into 1/2 cup of rough chunks, or 1/2 cup of dark chocolate chips

  • Preheat oven to 375 degrees F. If using flax instead of an egg, mix 1 Tablespoon ground flax seed with 3 Tablespoons warm water and stir together to form a little slurry.
  • Mix the dry ingredients in a large bowl and set aside.  In a medium bowl, whisk together the oil, egg or flax mixture, brown rice syrup, vanilla and water.
  • Stir into the dry ingredients, and mix in chocolate chunks.
  • Cover and chill the batter for about an hour or overnight.
  • Divide into cookies on a baking pan and bake each batch for about 10 minutes.

Strawberry Rhubarb Scones {gluten + dairy-free} and Celiac Awareness Month

I was listening to an interview a few days ago with a nutritionist who was immediately asked, “So you’re a nutritionist. What diet are you on?”

Before she responded, I visibly cringed because let’s face it, most of us who work within the nutrition world follow a style of eating that is a type of diet. The reason for this varies but is usually because many of us that spend our days helping others with food and health came to it because we struggled ourselves.

And that’s true of myself as well.

The individual on the podcast quickly and proudly clarified that she has no food restrictions and isn’t on a diet. Had I been a nutritionist more than a decade ago when I first began to realize I was being called and pulled in this direction, I would have said the same. At that point, is was very helpful for me to eat the full spectrum of foods and to not have any restrictions, as is true for many individuals.

But then a lot more health challenges came along and here I am, a veteran of a gluten-free (and dairy-free, mostly vegetarian) diet. My journey was and continues to be one of a food as medicine approach. But I’m certainly not the type of person that believes everyone needs to prescribe to my way of eating. We’re all so different with life circumstances, genetics, preferences, and yes, food choices or dietary restrictions as a way to remain in balance with our health.

Celiac Disease Awareness

May happens to be Celiac Awareness Month, and as an individual that has had to eat strictly gluten-free for the last eight years, the better part of those years has been in educating others about what it means to live with a food restriction that when contaminated with even a little gluten, leaves longer-term symptoms than ‘just’ having a stomachache for a day or so.

What that means is also different for each person. 80 percent of individuals with celiac disease have difficulty remaining gluten-free, 70 percent are still exposed to gluten while on a strict gluten-free diet, half of all children with celiac are anxious about eating, many individuals have symptoms of depression, and nearly all have sacrificed major life experiences such as not being able to travel widely, enjoy a meal out with friends, enjoy the full experience of a wedding or birthday celebration and the like.

For me, it means I rarely eat out because I react to most restaurant meals unless it’s made in a strict gluten-free kitchen. Pizza, bakeries, gastropubs, and the like that serve a traditionally floury mix of foods and/or have one grill, fryer, or oven are generally the worst — ethnic cuisines that tend to be gluten-free by their nature are less risky. This is similar when eating in the homes of friends or family. (Wheat) flour in the kitchen tends to mean it floats and ends up in foods and surfaces you wouldn’t think about unless you have to.

On the flip side, there are many options to live fairly comfortably with a gluten-free lifestyle these days. More restaurants are beginning to understand the major issue of cross-contamination. Usually these restaurants have a family history and they’re the ones to trust because they take it seriously.

And gluten-free flours and baked goods are much more plentiful in the last several years.

But that doesn’t always mean we should be eating them.

What do you mean? I have to eat gluten-free because of celiac or similar and you want to take away my GF baked goods too?

Inherently, most gluten-free baked products have a lot of “junk” ingredients in them, ie starches, gums, and excess sugar (hello boxed gluten-free cake mix whose main ingredient is sugar). What most of these ingredients turn into in the body is a simple sugar, and sugar is extremely inflammatory, especially for individuals with an autoimmune disorder–which means the body tends to be really good at making inflammation a regular event. Not so good for daily comfort, being pain-free, having a positive mood, or long-term health.

So while I’m not a proponent of too many gluten-free baked goods — especially if they’re made with lots of refined flours, starches, gums, and sugars, I tend to be of the mindset that fresh baked bread, cake, cookies, and pastries and even the kind that are actually just not that good for you, can make their way into a Celiac friendly diet. Though maybe as just sometimes foods rather than everyday.

Depending on your personal health needs, of course. See last week — Are You Eating Enough for Your Activity Level? — as an example.

And while this is a celiac disease and gluten-focused article, I’m fully aware that other restrictive diets due to food allergies and/or medical necessity can be just as or more challenging to navigate. Despite this, my goal as a food as medicine eater and nutritionist is always to increase the diversity of our daily food choices, rather than limit them.

Strawberry Rhubarb Scones, makes 8
These are the Irish style of scones, so they’re usually made round, low in sugar or without, and delicious sliced in half and eaten with a little cream (traditional), yogurt, or honey.

I’ve made these with vegan butter here (Melt Plant Based Butter Sticks), but unrefined extra virgin coconut oil and Kerrygold butter also work well . Freeze your butter or oil and then grate it into the flour mixture. If you have no reason for avoiding true dairy butter, opt for that instead and choose a good brand, like Kerrygold. 
The addition of sugar and vanilla are optional because I left them out in my first try of this recipe and found them still delicious. You’ll know by now I tend to be acclimated to eating very little sugar so keep that in mind.

160 g oatmeal
110 g buckwheat groats
10 g arrowroot starch or cornstarch
25 g sugar (optional)
4 teaspoons / 20 g baking powder
½ teaspoon salt
60 g / 4 Tbs. frozen grated butter or coconut oil
¾ cup chopped strawberries
1/3 cup finely chopped rhubarb
2/3 cup cold non-dairy milk
1 tsp. vanilla (optional)

  • Preheat oven to a very hot 475°F
  • In a spice grinder or food processor, mill the oatmeal and buckwheat until they’re ground into a fine flour.
  • Combine all the dry ingredients in a mixing bowl.
  • Rub the frozen grated butter or oil into the dry ingredients until it resembles very coarse bread crumbs with some pea-sized pieces.
  • Stir in the chopped strawberries and rhubarb.
  • Add the milk and vanilla at once and stir until it just forms a sticky dough. They will seem a touch wet, but they will end up more tender this way!
  • Turn the dough out onto a lightly floured board and lightly flour the top of the dough. To achieve a layered effect in your scones, knead very gently once (do not press too firmly) then fold and turn the kneaded dough about 3 or 4 times until the dough has formed a smooth texture. Scones require a light hand so be gentle and err on working the dough less.
  • Pat or roll out the dough into a 12 inch by 8 inch rectangle or circle that’s a little more than 1-inch thick. Cut or separate it into eight equal portions and gently form into rounds.
  • Place the rounds just touching on a baking dish and bake in the preheated oven for about 12 minutes (check at 10 minutes so as to not overbake!) until the scones are well risen and are lightly colored on the tops.
  • Immediately place the pan onto a cooling rack and serve while still warm, or gently reheated.

Other Seasonal Strawberry Recipes:
Strawberry Tabbouleh
Strawberry, Asparagus + Radish Flatbread
Strawberry Cardamom Lassi
Berry Bran Muffins
Strawberry Rhubarb Pie