There is no better way to celebrate a weekend morning run, hike or bike ride than with everyone’s favorite mid-morning meal that’s deliciously known as brunch. Instead of canceling out your hard work with grease and sugar, here is a healthy, hearty and super simple idea from Lynchburg Living contributor and local foodie Mikael Blido. He is known for his skills in the kitchen as well as his passion for eating clean.

BRUNCH MASHUP

Hull out the “meat” from a baked sweet potato and mash it with fork. 

Smear the potato onto the middle of a plate.

In olive oil and butter, sauté half of a diced small onion or ¼ of a large onion with a diced sweet red pepper (or ½ of a red pepper and ½ of a yellow pepper for added color interest) and diced fresh portabella or button mushrooms (about four mushrooms). Add 1 teaspoon chopped parsley, a good pinch of kosher salt and fresh ground pepper to taste. Spoon a heap of the sautéed veggies over the warm potato mash.

Meanwhile cook the perfect sunny side up egg(s) in butter in a non-stick skillet and slide that onto the veggie potato pile. Dress with a sprig of parsley. 

Add sliced avocado on the side for those who enjoy a bit of healthy fat.

Lynchburg dietitian debunks intermittent fasting

I recently posted on social media inquiring about friends’ experiences with intermittent fasting. Having chalked the whole concept up to a fad used by celebrities and health gurus, I was floored by the responses I received. Not only had dozens of neighbors, former classmates and coworkers tried intermittent fasting, but many reaped major health benefits in the process. We reached out to Susan Williams, RD and fill-in dietitian at Liberty University, to learn more about the ins and outs of intermittent fasting.

Williams explains that intermittent fasting gained traction nearly seven years ago by virtue of two British journalists and has since adopted numerous methodologies centered around extended periods of fasting. “Intermittent fasting, simply put, is a diet where you eat normally some days and [eat] little to nothing the other days,” says Williams. “The 16-8 [method] involves eating only during an eight-hour window and fasting for the remaining 16 hours. The 5:2 [method] is where for two days a week you limit yourself to 500 calories if you’re female and 600 calories if you’re male, and [then eat normally] for the other five days. Lastly, Eat-Stop-Eat is a twist on intermittent fasting. You don’t eat at all for 24 hours two days per week and the other days you eat normally.”

The 16-8 intermittent fasting proved especially beneficial for Virginia-based Marine, Quinton Cookis. Cookis completed three cycles of intermittent fasting with the goal of avoiding weight gain while also upping his carb intake to maintain an intensive regimen of running and weightlifting. “With 16-8 fasting, coupled with healthy diet choices and sufficient time allocated to working out, I not only had no issue maintaining weight, but I was also losing weight seemingly without effort,” he says. “The results were visible by the end of the first week. [By then], my body adapted to the fasting cycle and was no longer hungry outside of the eight-hour eating window.”

For other athletes exploring intermittent fasting, Williams adds, “It is recommended that you exercise on eating days. There are windows of opportunity to refill the nutrient stores used up in exercise, so it is not recommended to do intense levels of exercise when there is not a meal after to refill these stores.” She also encourages novice fasters to be aware of the extreme hunger, headaches and decreased blood sugar levels that may result from fasting days.

Like most crash diets, intermittent fasting focuses on cutting calories to lose weight. Williams notes that fasting is likely more effective in the weight loss arena as it restricts caloric intake for just a few days a month rather than chronic calorie reduction. “Every body is different. [Physical results] depend on body type, genes, body weight at the start of the diet, exercise habits, etc.,” says Williams. “The recommendation for healthy weight loss is usually one pound per week.”

Regardless of your fasting goals, Williams strongly recommends seeking medical expertise before trying any variation of intermittent fasting. “If given the green light, then seek advice from a registered dietitian who can create a plan specifically tailored to your lifestyle and circumstances,” advises Williams.

I have probably made this recipe over 100 times and it is my favorite cake in the world. The unique thing is that it calls for oil instead of butter, which makes for a more soft and moist cake. Recently I made a couple of minor tweaks (slightly less leavening and lower temp) that made it even better because it now bakes more evenly.

OVERVIEW
Total: 1 hr 35 min
Prep: 30 min
Inactive: 30 min
Cook: 35 min
Yield: 12 servings

INGREDIENTS – CAKE
Cooking spray, for greasing the pan
1 3/4 cups all-purpose flour
2 cups sugar
3/4 cups cocoa powder (love Hershey’s Special Dark!)
1 3/4 teaspoon baking soda
3/4 teaspoon baking powder
1 teaspoon salt (Diamond Crystal Kosher)
1 cup full fat buttermilk, shaken
1/2 cup vegetable oil (Canola is ok but Avocado oil is better for you)
2 large eggs
1 teaspoon vanilla extract
1 cup hot brewed coffee

INGREDIENTS – ICING
6 oz semisweet chocolate (Ghirardelli bar is great)
2 sticks unsalted butter (like Kerrigold) at room temp
1 large egg yolk
1 teaspoon vanilla extract
1 1/4 confectioners sugar, sifted

INSTRUCTIONS – CAKE
Preheat the oven to 325 degrees. Grease two round 9” pans with cooking spray and line the bottom with rounds of parchment paper. Sift together flour, sugar, cocoa, baking soda, baking powder and salt by pushing through a fine mesh sieve with a spoon (to avoid lumps). Add flour mixture to the bowl of a stand mixer fitted with a paddle attachment.

In a second bowl, combine buttermilk, oil, eggs and vanilla; whisk to combine. With the mixer on low, add the wet ingredients into the dry ingredients and mix to combine, about 15 seconds. Add the hot coffee and mix until just combined.

Divide batter between pans and bake until a toothpick comes out clean, or about 35 minutes. Let cool for 10 minutes before using a butter knife to release cake from side, then turn out on cooling racks.

INSTRUCTIONS – ICING
Chop chocolate and melt in heatproof bowl over simmering water. When smooth, set aside to let cool.

In the bowl of an electric mixer fitted with a paddle attachment, beat the butter until it gets lighter in color, about 3 minutes. Add the egg yolk and vanilla and beat for another 2 minutes.

With the mixer on low, add the confectioners sugar—1/2 cup at a time (to avoid making a mess). Keep adding until fully incorporated. Spread icing immediately over cooled cake.

This recipe makes a crusty loaf of French bread that is as beautifully rustic as it is delicious. It takes a bit of time, but it’s easy and there’s no demand for unusual ingredients. The only special piece of equipment you’ll need is a Dutch oven, such as a Lodge or Le Creuset.

OVERVIEW
Total: 15 hrs 10 min
Prep: 10 min
Inactive: 14 hrs
Cook: 1 hr
Yield: 1 loaf

INGREDIENTS
3 cups all-purpose flour, plus more as needed (King Arthur – All Purpose)
1 1/2 teaspoon salt (Diamond Crystal Kosher)
1/4 teaspoon instant yeast (Saf Instant – Red)
1 1/2 cups water (bottled or filtered)

INSTRUCTIONS
Mix flour, salt and yeast in a mixing bowl. Add 1 1/2 cups of water and mix until combined. The “dough” will be very sticky. Cover bowl with plastic wrap and leave for around 12-16 hours.

Flour your counter or baking board liberally and turn out the dough, fold it twice and let it rest for 15 minutes then shape into a rough ball. Use only as much flour as necessary for the dough not to stick to the counter. Put back in mixing bowl and let rise for 2 hours.

Preheat your oven to 450 degrees and put an empty 4-quart cast iron pot with lid inside (a.k.a. Dutch oven, like Lodge or Le Creuset).

When dough is ready, remove the cast iron pot from oven, take off lid and place the sticky, floury mess of a “loaf” into it, seam side up. Replace the lid and put back into oven. Bake covered for 30 minutes, then remove lid and bake for another 15 minutes. Finally, take bread out of pot and bake for another 15 minutes or until golden brown and delicious. Let cool completely on baking rack before serving.

Unconventional recipes that yield amazing results

Photos by RJ GOODWIN

While I love spending time in the kitchen crafting creative, garden-to-table meals, I have a special passion for baking.

Like most beginners, I started out “by the book.”

But over the years, I started tweaking and adjusting my own recipes to bring them to perfection.

If you’re ready to stop following along on the cake box and take your baking skills to the next level, here are three of my favorite recipes that I know will impress your family and friends this holiday season.

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Crusty French Bread (No-Knead)
This recipe makes a crusty loaf of French bread that is as beautifully rustic as it is delicious. It takes a bit of time, but it’s easy and there’s no demand for unusual ingredients. The only special piece of equipment you’ll need is a Dutch oven, such as a Lodge or Le Creuset.

OVERVIEW
Total: 15 hrs 10 min
Prep: 10 min
Inactive: 14 hrs
Cook: 1 hr
Yield: 1 loaf

INGREDIENTS
3 cups all-purpose flour, plus more as needed (King Arthur – All Purpose)
1 1/2 teaspoon salt (Diamond Crystal Kosher)
1/4 teaspoon instant yeast (Saf Instant – Red)
1 1/2 cups water (bottled or filtered)

INSTRUCTIONS
Mix flour, salt and yeast in a mixing bowl. Add 1 1/2 cups of water and mix until combined. The “dough” will be very sticky. Cover bowl with plastic wrap and leave for around 12-16 hours.

Flour your counter or baking board liberally and turn out the dough, fold it twice and let it rest for 15 minutes then shape into a rough ball. Use only as much flour as necessary for the dough not to stick to the counter. Put back in mixing bowl and let rise for 2 hours.

Preheat your oven to 450 degrees and put an empty 4-quart cast iron pot with lid inside (a.k.a. Dutch oven, like Lodge or Le Creuset).

When dough is ready, remove the cast iron pot from oven, take off lid and place the sticky, floury mess of a “loaf” into it, seam side up. Replace the lid and put back into oven. Bake covered for 30 minutes, then remove lid and bake for another 15 minutes. Finally, take bread out of pot and bake for another 15 minutes or until golden brown and delicious. Let cool completely on baking rack before serving.

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Buttery Sugar Cookies
This is my go-to recipe for sugar cookies because they’re delicious and also because it doesn’t require softened butter; you can mix up this dough immediately. Rolling it out is super easy with the dough sandwiched between parchment sheets and chilled. Perfect for a holiday cookie swap!

INGREDIENTS – COOKIES
1 large egg
1 teaspoon vanilla extract
3/4 teaspoon salt
2 1/2 cups all-purpose flour
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1 cup sugar
2 sticks butter, unsalted

INGREDIENTS – ICING
2 2/3 cups confectioners sugar
2 large egg whites
1/2 teaspoon vanilla extract
1/4 teaspoon salt

INSTRUCTIONS – COOKIES
Whisk together egg, vanilla and salt in a bowl and set aside. In a second bowl, whisk together flour, baking soda and baking powder.

Process the sugar in food processor until finely ground, about 30 seconds (6 pulses). Add butter and process for another 30 seconds, or until no large pieces of butter are visible. Add egg mixture and process for 10 seconds, or until dough comes together.

Turn out the crumbly dough onto your counter or a baking board and knead for a few seconds until it comes together. Split dough in half. Put the first half in-between two sheets of parchment and roll out until 1/8 of an inch thick, or roughly 7×9 inches. Repeat with second half. Place both dough halves with parchment on a baking sheet in your fridge for 90 minutes or longer to firm up.

Pre-heat your oven to 300 degrees. Line two cookie sheets with parchment. Retrieve one dough sheet and gently peel off top paper, put the paper back and flip—then peel off the second layer the same way. You should now have an exposed sheet of solid dough that is not stuck to the bottom parchment.

Cut out cookies using your favorite cookie cutters and transfer to parchment covered baking sheet. Bake until cookies are just starting to brown, or about 12-15 minutes. Allow to cool for 5 minutes and transfer to wire rack.

INSTRUCTIONS – ICING
Using a stand mixer, whip all ingredients on high until glossy, soft peaks form, or 3-4 minutes. Spread icing onto completely cooled cookies. Let dry completely before serving or storing, or about 45 minutes. Enjoy!

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Double Chocolate Cake
I have probably made this recipe over 100 times and it is my favorite cake in the world. The unique thing is that it calls for oil instead of butter, which makes for a more soft and moist cake. Recently I made a couple of minor tweaks (slightly less leavening and lower temp) that made it even better because it now bakes more evenly.

OVERVIEW
Total: 1 hr 35 min
Prep: 30 min
Inactive: 30 min
Cook: 35 min
Yield: 12 servings

INGREDIENTS – CAKE
Cooking spray, for greasing the pan
1 3/4 cups all-purpose flour
2 cups sugar
3/4 cups cocoa powder (love Hershey’s Special Dark!)
1 3/4 teaspoon baking soda
3/4 teaspoon baking powder
1 teaspoon salt (Diamond Crystal Kosher)
1 cup full fat buttermilk, shaken
1/2 cup vegetable oil (Canola is ok but Avocado oil is better for you)
2 large eggs
1 teaspoon vanilla extract
1 cup hot brewed coffee

INGREDIENTS – ICING
6 oz semisweet chocolate (Ghirardelli bar is great)
2 sticks unsalted butter (like Kerrigold) at room temp
1 large egg yolk
1 teaspoon vanilla extract
1 1/4 confectioners sugar, sifted

INSTRUCTIONS – CAKE
Preheat the oven to 325 degrees. Grease two round 9” pans with cooking spray and line the bottom with rounds of parchment paper. Sift together flour, sugar, cocoa, baking soda, baking powder and salt by pushing through a fine mesh sieve with a spoon (to avoid lumps). Add flour mixture to the bowl of a stand mixer fitted with a paddle attachment.

In a second bowl, combine buttermilk, oil, eggs and vanilla; whisk to combine. With the mixer on low, add the wet ingredients into the dry ingredients and mix to combine, about 15 seconds. Add the hot coffee and mix until just combined.

Divide batter between pans and bake until a toothpick comes out clean, or about 35 minutes. Let cool for 10 minutes before using a butter knife to release cake from side, then turn out on cooling racks.

INSTRUCTIONS – ICING
Chop chocolate and melt in heatproof bowl over simmering water. When smooth, set aside to let cool.

In the bowl of an electric mixer fitted with a paddle attachment, beat the butter until it gets lighter in color, about 3 minutes. Add the egg yolk and vanilla and beat for another 2 minutes.

With the mixer on low, add the confectioners sugar—1/2 cup at a time (to avoid making a mess). Keep adding until fully incorporated. Spread icing immediately over cooled cake.

Step away from the toaster and stop by Waffle Mania for fresh, breakfast-inspired delights

By Shelley Basinger | Photography by RJ GOODWIN

As a mom of three boys, Susan Merkle—owner of the new Waffle Mania food truck in Forest— is accustomed to making sure everyone is fed and happy. “They are always hungry!” she laughs referring to her sons, now ages 17, 20 and 24.

Aside from eating (especially chocolate, a family favorite), her boys also love to ski—a family tradition. Susan grew up skiing in northern Wisconsin and met her husband on the slopes of upper Michigan.

Since the boys were little, the family has traveled to fantastic ski resorts across the country—from Colorado to West Virginia. At a slope in the Lake Tahoe area, they were introduced to something that could satisfy their sweet tooth—and fill up those hungry boys at the same time.

“When we were out skiing, sometimes we would find these niche markets of Belgian waffles, the real sugar waffles,” she says.

“We would smell them from the chair lift and just had to have them. We made it our mission to find them when traveling!”

More recently, they had the idea to bring the unique dish to Central Virginia. First, though, they had to figure out how to make them.

“In Belgium, they use a dough. They don’t make waffles with a batter,” she explains.

Hailing from the town of Liege, Belgian Sugar Waffles are made with a yeast-based brioche dough studded with special pearl nibs of sugar. “When the dough hits the cast iron, it carmelizes. So you get this crunch on the outside but the inside is soft and chewy,” Susan says.

After checking that off their list, the Merkles did some quick research and determined a food truck was their best avenue for distribution. The rest was a family effort. Susan’s husband played a big role in finishing out the truck; the boys helped create the menu and name each dish. (For example, a popular dish is Da Bomb, a Belgian Sugar Waffle topped with vanilla ice cream, hot fudge, peanuts and lots more. “That’s such a boy name,” Susan jokes.)

Susan—who has a chocolatier, marketing and information technology background—says they’ve had all hands on deck since opening the truck in June. “It’s been a lot of work… even more work than I realized!” she says. Aside from working the truck, she designed their website, maintains an up-to-date calendar of where they are, and utilizes an email list for customers.

She thanks a partnership with Carol’s Place Restaurant for their consistent presence. You’ll usually find the bright yellow food truck parked there. Another huge perk—customers can enjoy their waffles at a couple of tables beside the truck or head inside to the enclosed patio at Carol’s Place. It’s already been a spot for family gatherings and birthday parties, she says; customers can enjoy their food without worrying about wind, rain or extreme temperatures.

The Waffle Mania food truck also travels to local events; on Sundays, you’ll find them at Apocalypse Ale Works for the brewery’s Sunday Funday.

Aside from Da Bomb, Susan says customers are loving their Fruit Mania (topped with bananas, strawberries, chocolate fudge and powdered sugar) and the seasonal Apple Fest (topped with a warm apple spice mix and whipped cream).

They’ve also added a savory Southern dish to the menu: Chicken-n-Waffles combines their classic Belgian Sugar Waffle with chicken tenders, maple syrup, glazed walnuts and strawberries. Availability varies—Susan says that’s because they quickly sell out when it’s offered!

With only a few months under their belt, Susan says they are happy just getting into a groove. With an indoor eating space option and a versatile menu that can be enjoyed from summer (with ice cream) through the winter (with coffee), she believes their future is bright.

“People keep asking me if I’m going to have another truck, start a franchise,” she says. “Let’s just see how this goes for now. We are having so much fun.”

This is my go-to recipe for sugar cookies because they’re delicious and also because it doesn’t require softened butter; you can mix up this dough immediately. Rolling it out is super easy with the dough sandwiched between parchment sheets and chilled. Perfect for a holiday cookie swap!

INGREDIENTS – COOKIES
1 large egg
1 teaspoon vanilla extract
3/4 teaspoon salt
2 1/2 cups all-purpose flour
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1 cup sugar
2 sticks butter, unsalted

INGREDIENTS – ICING
2 2/3 cups confectioners sugar
2 large egg whites
1/2 teaspoon vanilla extract
1/4 teaspoon salt

INSTRUCTIONS – COOKIES
Whisk together egg, vanilla and salt in a bowl and set aside. In a second bowl, whisk together flour, baking soda and baking powder.

Process the sugar in food processor until finely ground, about 30 seconds (6 pulses). Add butter and process for another 30 seconds, or until no large pieces of butter are visible. Add egg mixture and process for 10 seconds, or until dough comes together.

Turn out the crumbly dough onto your counter or a baking board and knead for a few seconds until it comes together. Split dough in half. Put the first half in-between two sheets of parchment and roll out until 1/8 of an inch thick, or roughly 7×9 inches. Repeat with second half. Place both dough halves with parchment on a baking sheet in your fridge for 90 minutes or longer to firm up.

Pre-heat your oven to 300 degrees. Line two cookie sheets with parchment. Retrieve one dough sheet and gently peel off top paper, put the paper back and flip—then peel off the second layer the same way. You should now have an exposed sheet of solid dough that is not stuck to the bottom parchment.

Cut out cookies using your favorite cookie cutters and transfer to parchment covered baking sheet. Bake until cookies are just starting to brown, or about 12-15 minutes. Allow to cool for 5 minutes and transfer to wire rack.

INSTRUCTIONS – ICING
Using a stand mixer, whip all ingredients on high until glossy, soft peaks form, or 3-4 minutes. Spread icing onto completely cooled cookies. Let dry completely before serving or storing, or about 45 minutes. Enjoy! >>

Taste & learn at Everyday Sommelier

Wine is meant to be enjoyed and shared; that philosophy is central to Tonya Hengerer’s new business. She hopes to help people learn to appreciate wine without concerns that their palates might not be sophisticated enough. “If you like it, that’s all that matters,” she said.

Everyday Sommelier, which opened at 514-B Fifth Street in June, welcomes customers to taste wines and chat in a relaxing atmosphere. While they can’t sell wine to be consumed by the glass or bottle in their store, their ABC license allows for free tastings.

The shop boasts 325 wine labels from 20 countries, including unexpected places like India, Lebanon, and Bolivia. “There are beautiful wines being made all around the world,” Hengerer said.

She speaks glowingly of a sparkling wine from England, for example, that has beaten two French champagnes in blind tastings. Because of climate change, she said, the British can now grow grapes they couldn’t before.

A sommelier is a wine steward, or literally a “butler,” who is trained to be an expert in wine. Tonya and her husband Scott hold the Level III Award in Wine from the Wine and Spirits Education Trust.

“Understanding wine is a ticket to the many cultures around the world — giving access to history, landscapes, language, and cuisine,” Tonya says on their website. “It’s also a study in the art and science of grape growing, vineyard management, and winemaking, and, how each of these things contribute to the style and quality of a wine.”

So whether you like sweet or dry wine, you can learn to distinguish qualities of wine, without pretension. “I want to educate people so they can comfortably articulate what they want,” Tonya said. To that end, the Hengerers are offering wine tasting classes on Saturdays, as well as an occasional trip to Tuscany in Italy.

The Hengerers have been wine enthusiasts for 15 years. Scott, who is a financial planner, often has wine-themed dinners for clients. Many of their trips have involved getting to know small vintners in Tuscany, Italy; Napa, California; and Bordeaux, France. All of these experiences primed them for opening their own business.

Tonya says their wines come from small, family vineyards where grapes are grown organically or biodynamically without the additives that large bottlers often use. While some people think they are allergic to sulfites used to preserve wine, Tonya says there are more sulfites in cola than wine. There are other additives that can create an allergic reaction.

The way a wine tastes begins in the soil. If the grapes aren’t high quality, the wine won’t be either. “Wine making is basically farming,” Tonya said.

Everyday Sommelier also keeps price in mind. Seventy percent of their bottles are $30 and under, Tonya said. A “hidden gems” shelf features wines for $11.

Along with wine, Everyday Sommelier sells artisan foods from Tuscan families the Hengerers have met. They are the only U.S. distributor for these products, which include pasta, truffle oil, and crackers.

They have already received a warm welcome from the community and formed serendipitous connections. One couple found a wine from Lebanon that they hadn’t seen since they went to Lebanon 20 years ago to adopt their son.

The parents of a local man who has become a winemaker in South Africa visited the shop and saw their son’s wine featured. As a result, he was able to do a talk at Everyday Sommelier in August when he was at home for a visit.

While for many, wine makes the world go ’round, it also makes it more neighborly.

Meal planning with food sensitivities in mind

Photos by Ashlee Glen

Sometimes it feels like we live in a time of almost total food-confusion. Science keeps changing its mind about what is healthy—and what was good for you last year might very well kill you now. New “superfoods” with sensational health benefits make the news on a regular basis and suddenly show up in every magazine, restaurant or store shelf. (Yes, I’m looking at you, kale and goji berries!) Even good ol’ chicken eggs are confusing. A few years ago, the egg white ruled the shell from a health perspective…but I think the yolk is making a comeback.

So, what should you eat to be healthy… and, also, feel healthy? Personally, I think it is pretty simple: Healthy eating habits start with you taking control of your own food. Research where it comes from, what it contains and how it was grown or prepared. Also, taking control of your own food means your diet might look a little bit different from your friend’s, family member’s or co-worker’s due to our own unique sensitivities.

When taking control of our food, we need to start with the big picture then work on our own individual plan.

The Big Picture

Food writer and author Michael Pollan summarized the big picture very elegantly in his book In Defense of Food. He writes “Eat food, mostly plants, not too much.”
Simple, right?

“Eat food” means avoid the processed, artificial stuff such as vegetable oils and synthetic sweeteners. Buy whole foods and cook at home. “Mostly plants” means to enjoy meat, eggs and dairy in moderation and to fill your plate with a variety of seasonal, colorful plant-based foods. Not just broccoli and iceberg lettuce, but explore your farmers market and grocery produce section. “Not too much” means to keep the calories in mind and control your portion size.

The Individual

When it comes to food, we are all different and one size does not fit all. We vary in preferences, lifestyles, body types, and sensitivities. Sensitivities or intolerances may be an underexplored area for many people. It certainly was for me! Over the past few years, I have come to realize that my body really does not like gluten, corn and lactose—and it had been trying to tell me that for years.

A sensitivity is different from an allergy. It does not trigger the immune system by producing an aggressive, allergic response but may be more subtle. Food sensitivities may manifest themselves in different ways and often we are unaware that food is the root cause to a condition or an ailment that we experience. More often than not, we look for a prescription drug to take care of the problem, when our diet may be to blame.

Wheat (gluten), corn and dairy (lactose) are three of the most common foods people are sensitive to, but once you start researching the list gets much longer. The issue with these three is that they tend to show up as ingredients in almost all processed foods. Your yogurt may be thickened with cornstarch, your hot dog may contain gluten and your protein powder is likely made from dairy.

If you experience unexplained symptoms, such as GI issues or skin problems, you may want to take a closer look at what you are eating. A prescription from your doctor may be the solution—but it may also just reduce symptoms, not the root cause.

Here is an action plan that worked for me:

1. Again, take control of what you eat. Stop eating out for a period of time and cut out processed foods. Since you still need to eat, look up some recipes with a lot of room for flexibility (like the ones in this section!).

2. Start a basic elimination diet. You may have a general idea which foods cause you trouble so start with cutting them out of your diet for 7-10 days to see if anything improves. If not, try the next food group.

3. Keep track. Read labels and take notes of what you eat. Remember that some symptoms appear instantly while others take several days to appear (especially skin problems).

The following recipes are two of my top picks for those with food sensitivities. Here are a few of my top recipes for those with food sensitivities.
lynchburgliving.com/chicken-stir-fry

This basic stir fry is not only delicious and quick to make, it’s also an example of a dish where the ingredients can be replaced based on preferences and what’s available. There’s no gluten or dairy—and you can substitute corn starch for another thickener (see sidebar on page 111).

The Sauce
1/2 cup soy sauce (low-sodium, gluten-free)
1 cup chicken stock (easy to make from scratch)
2 tablespoons honey or sugar (or give monk fruit a try)
1 tablespoon corn starch (see more about alternative thickeners on page 111)
1 garlic clove, minced
1 teaspoon fresh ginger, grated

The Stir Fry
2 tablespoons avocado oil (handles heat better than olive oil)
1 red bell pepper, sliced
1 head of broccoli, cut into florets
2 carrots, sliced
4 boneless chicken thighs, cut into strips
1 batch of your homemade stir fry sauce Rice, spring onions and lime wedges for serving

Essential tools

Wok: A wok pan is relatively inexpensive ($15-$20) and can be found in most supermarkets or in your neighborhood Asian grocery store. The rounded shape is ideal for cooking large amounts of food quickly and the thin carbon steel gets hot fast. A regular stainless steel pan will do an acceptable job, but avoid non-stick coated pans since the high heat may result in toxic gases from the coating releasing.

Wooden spatula: Your regular plastic spatula may get damaged from the heat so look for a bamboo spatula or spoon that can tolerate some heat.

Instructions

Start by placing all the ingredients for the sauce into a sauce pan. Cook over medium heat until the sauce starts to thicken and set aside. (Note: If you are using egg yolks as thickener instead of corn starch, add 3 large egg yolks to the sauce and heat slowly over medium-low heat while whisking constantly. Remove from heat and let cool.)

Prepare all the ingredients for the stir fry before turning on the burner. (Note: Since this dish cooks fairly quickly you may not have time to step away.)

Turn on your exhaust fan and start heating up your wok dry over high heat for 2-3 minutes then add the avocado oil. You will be cooking the ingredients in batches.
Once the oil is hot, add the chicken and cook until done, about 4 minutes depending on how hot you managed to get the pan. Set aside.

Follow the same process with the carrots, broccoli and bell pepper, separately. Once all ingredients have been cooked, mix them into the wok pan over medium heat and add the sauce.

Heat through and serve over rice with sliced spring onions and lime wedges for decoration!

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Whole Food Super Smoothie

This is the perfect breakfast! It’s packed full of macro- and micro-nutrients you may have a hard time getting without taking supplements. Everything is either frozen or dry from the pantry. And just like with the stir fry, the exact ingredients can be altered based on what you have available and your personal preference. It’s gluten- and corn-free and the milk can be substituted with Kombucha, coconut water or regular tap water.

Essential Equipment

High-speed blender: Any Vitamix will do the job flawlessly. A NutriBullet or Ninja blender may struggle with whole seeds but if you buy ground seeds, those will do fine.

INGREDIENTS

1/2 banana (buy in bulk and freeze, peeled and halved)
1/2 cup frozen strawberries
1/4 cup frozen, wild blueberries
1 tablespoon peanut butter (or your nut butter of choice)
1 tablespoon Greek yogurt (full fat, like Fage 5%)
1/4 cup frozen spinach
1/2 cup frozen kale
1 1/2 cup whole milk (or coconut water, Kombucha and/or tap water)
1 tablespoon chia seeds
1 tablespoon flax seeds
1 tablespoon unsweetened, shredded coconut
1 tablespoon cocoa powder

Instructions

Add all ingredients in a high-speed blender. Blend on half speed for 30 seconds and then on max for 90 seconds. Serve in pretty glasses—or pour into a protein shaker for an amazing on-the-go breakfast.

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Seed Cracker

If you are sensitive to gluten AND corn, you probably have a hard time finding things that provide some crunch in your life. These seed crackers are delicious and are great with toppings such as cream cheese, peanut butter, fruit preserves—or just some good spreadable butter.

INGREDIENTS

7 ounces sunflower seeds, raw
1/4 cup whole flax seeds
2 tablespoons almond flour
2 tablespoons psyllium husk (thickener, available in health food stores)
1/4 cup sesame seeds
1/2 cup pumpkin seeds, raw
1 teaspoon Kosher salt
1 1/2 cups water
1/4 cup poppy seeds, for sprinkling on top

Instructions

Pre-heat your oven to 350 degrees. Mix all ingredients except the poppy seeds in a bowl and mix until combined. Let sit for 8-10 minutes to allow the psyllium husk to absorb the water. Spread out the mixture into a square shape on a baking sheet lined with parchment paper and sprinkle the top with poppy seeds (and some flake salt if you like). Bake for 30 minutes or until the top starts becoming golden. Break or cut into pieces and serve with a cheese tray or simply with your favorite topping.

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About Thickeners

Thickeners are food products intended to help thicken up sauces, gravy, pudding, pie fillings, soup, stews and more. As the name indicates these ingredients are only included for their ability to thicken and rarely affect the taste, which means that if you are sensitive to one, there are options for substitutions. Or, in some cases, you can forego a thickener altogether.

Corn starch and white flour (wheat) are the most common thickeners and both tend to make trouble for tender tummies. The most commonly available alternatives include potato starch, tapioca starch or arrowroot starch. They all thicken in different ways, so you may want to test more than one.

However, if starch itself is something you are trying to avoid there are still options, even if they are more limited:

Psyllium husk is a plant-based, gluten-free product that is a good replacement in certain recipes and is worth experimenting with. It is especially useful in baking and sauces.

Gelatin is a protein typically derived from animals and is wonderful when making desserts that will be served chilled. It has virtually no expiration date when stored air-tight.

Egg yolks are often used as emulsifiers (binding an oil and a liquid) in French sauces, like Béarnaise, Hollandaise, or their condiment cousin, mayonnaise. But it can also work as a thickener, like when you make custard for homemade ice cream.