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Quinoa Salad

Here is a recipe for a delicious and nutritious summer salad. Best part, it’s low FODMAP too!

Quinoa Salad
Low FODMAP, Gluten-Free
Prep Time20 minutes
Cook Time20 minutes
  1. In a large skillet, on medium heat, heat 2 teaspoons of sesame oil. Add in pine nuts, sunflower seeds, and sliced almonds and cook until toasted.
  2. Add quinoa and 2 1/2 cups of water in pot and bring to boil. Once fully boiling, cover and reduce heat. Cook 15-20 until water is fully absorbed.
  3. While the quinoa is cooking, chop the arugula, parsley, and cranberries.
  4. Once quinoa is cooked, add it to a mixing bowl and fold in toasted nuts and seeds, dried cranberries, arugula, and parsley. Add a teaspoon of sesame oil, salt, and pepper, as desired.
  5. Enjoy!

Spice Up Your Life

We use spices everyday while we’re cooking to add a little flavor and punch to classic dishes. By adding different spices to your foods, not only are you adding a tasty twist, but you could also be adding health benefits to your meal. Different spices can help combat disease and boost our bodies’ functions.

What’s the deal with ginger?

Suffer from motion sickness? Ginger largely helps us in reducing nausea caused by motion and shortens recovery time after experiencing motion sickness. It helps if you consume the ginger before being exposed to the motion sickness, as well as after. What about morning sickness? As with motion sickness, increasing your intake of ginger can really help ease the feelings of morning sickness. Another interesting feature of ginger is that it can help combat the feelings of nausea caused by chemotherapy. In this situation, it is recommended to take 250 mg of ginger powder twice a day. Beyond anti-nausea benefits, ginger can also serve as an antioxidant. Antioxidants help to counteract the damaging effects of free radicals. Ginger can also boost your immune system and cut back inflammation

Here are a couple of ways to add ginger to your diet: as a hot tea, in a soup, flavoring up a stir-fry, on top of a salad

What about curcumin in turmeric?

Curcumin is an ingredient in turmeric and is what makes curry powder and mustard yellow. Curcumin can act as an anti-inflammatory factor. As we know, inflammation becomes a problem when it occurs long term and interferes with normal body functions. Many health issues, like cancer, heart disease, Alzheimer’s, and arthritis involve chronic inflammation. Therefore, consuming an anti-inflammatory spice like curcumin could help your body combat inflammation and disease. Like ginger, curcumin can act as an antioxidant. It does this by blocking free radicals as well as boosting the body’s antioxidant enzymes. Not only does curcumin help out how your body functions, but also how your brain functions. Curcumin can boost brain function and memory. Along with this, there is also some evidence that curcumin can help individuals with depression.

Cooking with turmeric tip: mix with black pepper to increase it’s absorption into the body!

Don’t forget cinnamon!

As with ginger and turmeric, cinnamon is a high source of protective antioxidants. As an
antioxidant, it scavenges for free radicals to reduce oxidative stress and fight disease. Cinnamon contains different kinds of flavonoids that help fight inflammation. Because if it’s ability to combat inflammation, cinnamon can be helpful to reduce pain related with inflammation such as sore muscles, pre-menstrual pain, joint pain, among others. Cinnamon has been shown to be beneficial
in favor of heart health. It works to reduce levels of bad cholesterol, known as LDL, and helps to stabilize blood pressure and circulation. A specific health issue that cinnamon helps with is diabetes. Cinnamon can aid in lowering blood sugar levels. In addition to this, it can improve sensitivity to insulin. We’re not done yet, cinnamon can also boost immunity and protect against bacteria, particularly in your mouth.

Sweet like cinnamon: cinnamon can be used to sweeten recipes so you can cut back on the sugar. Remember women should have no more than 6 teaspoons of sugar a day, and men no more than 9 teaspoons!

Poached Eggs and Avocado Toast

Here is a tasty recipe full of protein and healthy fats to help you to feel full and satisfied!

Poached Egg with Toast
1 serving, 1 piece of toast each, 325 calories
Prep Time5 minutes
Cook Time10 minutes
  1. Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom)
  2. Drop the metal rim (outer rim only) of a mason jar lid into the pot so it is lying flat on the bottom
  3. When the water is boiling, turn off the heat and carefully crack the egg directly into the metal rim
  4. Cover the pot and poach for about 5 minutes
  5. While the egg is cooking, toast the gluten-free multigrain bread
  6. Smash the avocado on the piece of toast
  7. When the egg is done, use a spatula to lift the egg out of the water
  8. Gently pull the rim off of the egg and place the poached egg on top of the toast
  9. Sprinkle the finished product with salt, pepper, and red pepper flakes

Keeping it Local, Fresh and Organic

One of the best resources we have to eat local, fresh, and organic foods are farmer’s markets. Now that it’s summer time, farmer’s markets are popping up everywhere. With a variety of vendors, locations, and sizes, farmer’s markets are great to take advantage of to purchase all kinds of delicious and nutritious foods. Not only are you taking a step in the right direction for your health, but also for your community. Supporting your local farmers is crucial to keep the economy and integrity of the community in tact. Many times farmer’s markets also have all kinds of activities like live music and games for kids, so it’s also a reason to get the family together and spend sometime doing something positive!

One charming farmer’s market in the Lehigh Valley area is the Emmaus Farmer’s Market. Open 10AM to 2PM every Sunday from May to November, the Emmaus Farmer’s Market brings a diverse collection of vendors together to make a melting pot of all foods local, fresh, and organic. The Emmaus Farmer’s Market was established in 2003 and since then it has grown to an event, hosting 28 unique vendors, that the community looks forward to every week.

The market offers a wide diversity of products from baked goods to wine to colorful produce, so you are sure to find something to rave about. Upon walking into the market, you are greeted by a large stand with rows and rows of breads and treats. This stand, The Flour Shop, uses natural, fresh ingredients to create their variety of products including tasty, gluten-free bread.

As you continue to walk along the rows of vendors, you come across a stand behind a line of coolers preserving all kinds of different meats. Purchasing meat from a farmer’s market can be a smart choice when comparing to grocery store bought meat. When purchasing meat from a grocery store, unless certified organic and all natural, the product can often times be coated with preservatives and the animal could have been raised with all sorts of antibiotics, hormones, and so on. When you buy local, from a farmer’s market, you know exactly where the product is coming from and what is in it, which somehow really helps the food to taste so much better. Two vendors at the market that produce and sell meat are Backyard Bison and Breakaway Farms. Backyard Bison raises their bison without hormones, antibiotics, or commercial feed on a family owned farm only 11 miles from the market. Interestingly, Backyard Bison takes into consideration the Native American tradition of respecting the buffalo and not wasting a single part of the animal, so they also sell hide and other related products.

The Big Red Barn sells a variety of tasty butters from honey roasted peanut butter to almond butter!

Walking through the market, you notice all kinds of dairy products like cheeses, fresh milk, and eggs. One of the vendors selling these foods is Dove Song Dairy. Dove Song Dairy is a family owned and run farm in Berks County. Being that this 85 acre farm is home to 250 goats, and other animals, some products they sell are goat milk, goat cheese (low FODMAP friendly), aged cheeses, yogurt, milk soaps, and more.

When looking at large, mass-producing factories, the animals are not always treated with care. The Ironstone Creamery makes sure that their animals are raised humanely with without hormones, antibiotics, and grains containing GMOs.

Looking to sweeten some tea? Honey is a tasty, natural way to sweeten some of your favorite foods and drinks. Keep in mind though, not all honey is produced the same. You can really taste the difference between real natural honey and processed, commercial honey. Schocharie Ridge Orchard and Apiary and Stagecoach Orchard Apiary offer local and raw honey that make the difference. Following a low FODMAP diet and avoiding honey? The Ridge Valley Farm stand sells 100% pure maple syrup!

Tooth of the Lion Farm and Apothecary has an assortment of teas to help all kinds of health related factors from immune support to digestion aid

Now we’re getting to the best part, the produce. Many stands in the market displayed colorful arrangements of fruits and vegetables, making it hard to resist not buying something. However, the prices are all so affordable that it won’t necessarily burn a whole in your wallet if you do decide to splurge. Some vendors offering enticing fruits and veggies are Hausman Fruit Farm, Lettuce Alone Farm, North Star Orchard, Teprovich Farm, and Wild Fox Farms. Most of these farms grow their produce without the use of synthetic fertilizers, pesticides, or GMOs. They’re main focus is on providing the community with real food.

In addition to selling all kinds of tasty foods, the farmer’s market also has all kinds activities for the family. They often times have live music and this day they had the Wildlands Conservancy come in to bring animals, like turtles and hawks, for the kids.

The mentioned attractions and vendors are just some of the great variety provided by the Emmaus Farmer’s Market. Is the Emmaus Farmer’s Market too much of a commute from your area? No worries, there are tons of farmer’s markets all around, waiting for you to discover them! The most important thing to remember is to keep it fresh, local, and organic.


Raspberry Overnight Oats

Short on time in the morning? This yummy recipe is perfect because it can be made over night to be enjoyed in the morning. It is gluten-free, dairy-free, and low FODMAP!

Raspberry Overnight Oats
Gluten-free, Dairy-free, Low FODMAP, 308 calories per serving
Servings Prep Time
1 5 minutes
Cook Time
Servings Prep Time
1 5 minutes
Cook Time
  1. Place oats, yogurt, chia seeds, vanilla extract and milk into mason jar *add milk last
  2. Add raspberries and cinnamon
  3. Tighten lid, place in refrigerator overnight
  4. Enjoy the next morning

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