Saturday, June 30th, Chef Karen Osborne and Dr. Ritamarie Loscalzo. Agenda: Introduction: The Benefits and Challenges of Gluten-Free Living

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1 Gourmet and Gluten-Free: The Chef s Guide to Scrumptious Success Saturday, June 30th, 2012 Chef Karen Osborne and Dr. Ritamarie Loscalzo Agenda: Introduction: The Benefits and Challenges of Gluten-Free Living Gluten-Free Foods Available for Purchase Locally or Online Crackers - available at Raw Food World, Raw Guru, or Natural Zing Bread - my favorite is Aimee's Onion Bread, available at Raw Food World and Longevity Warehouse: o Pasta - kelp noodles, konjac noodles, Tinkyada Rice Noodles (cooked): o o o Desserts raw, gluten-free desserts are available at many online websites. Few, if any, are low-glycemic; if sugar is an issue due to candida problems or blood sugar imbalance, you ll learn to make your own. Gluten-Free Meal Ideas and Recipes (All raw unless otherwise specified) Crackers - Chia Pizza Crackers Bread - Wraps and sandwiches demo using a variety of bread replacement ideas - jicama, savoy cabbage, greens. Discuss making bread in dehydrator. Pasta - Fettuccini Alfredo Desserts - Superfood Brownies and low-lycemic brownies. Discussion of pie crusts. Page 1 of 10

2 Recipes Anti-Inflammatory, Immune Boosting Pizza Crackers Ingredients: 4 cups Chia Gel 1 tablespoon Italian seasoning 2 tablespoons Quantum Tomato Concentrate* powder 1 teaspoon garlic powder 1 teaspoon sea salt Directions: 1. Mix all ingredients in a bowl, or add to Vitamix container and pulse until well combined. 2. Spoon onto dehydrator tray, lined with nonstick sheet, to make individual crackers. Run dehydrator at 120 F for about 8 hours. 3. Flip crackers onto mesh lined tray and dehydrate until crunchy, about 8 hours longer. If you use fresh tomato instead of powdered, it will take a little longer to dry. 4. Don t be shy! Once your crackers are finished dehydrating, go ahead and add a raw nut cheese or your favorite veggies on top for extra pizza flavor. Have fun with it! *Note: Quantum Tomato Concentrate powder is a Premier Research Labs product concentrated tomato powder yummy! If you don t have this, you can leave it out or add 1-2 Roma tomatoes or 1/4 cup soaked dried tomatoes. o Page 2 of 10

3 Fettuccini Alfredo Noodles: Using special slicers, you can turn almost any hard, cylindrical vegetable into noodles. There are three different types of slicers we ve tried. One of the slicers, called the Saladacco spiralizer, creates angel hair pasta. It is easy to use and reasonably priced. Another one, called the Spirooli slicer, offers a choice of thin or thick fettuccini noodles. It is also easy to use, but the resulting noodles are thicker than those created by the spiralizer. The third slicer is a Benriner Japanese turning spiral slicer. It comes with 3 blades and makes a variety of sizes of fettuccini. The thinnest is just about the same as the one created by the spiralizer. The thickest is thinner than the thinnest one created by the Spirooli. It is easy to use and can be used to create noodles from even thin vegetables like carrots. Slicing carrots in the spiralizer is challenging unless the carrot is thick. Vegetables used to make noodles: zucchini or yellow squash, peeled if daikon radish desired yams or sweet potatoes jicama turnips winter squash rutabagas carrots parsnip Directions: 1. Using the Saladacco spiralizer or Spirooli slicer, create noodles. The spiralizer creates angel hair-like noodles; the Spirooli fettuccini-like noodles. A hand cranked potato peeler can accomplish similar results, although not as uniform results. 2. A mandolin or food processor can be used to create thin strips, as for lasagna. They will be only as long as the vegetables used, so zucchini and yellow squash are the best choices. 3. Using a variety of vegetables creates a pretty rainbow of color. 4. If the "noodles" are too hard, pour a little salt over them and allow them to sit at room temperature for a few minutes until softened. Page 3 of 10

4 Alfredo Sauce Ingredients: 1 cup macadamia nuts or cashews, or 1/2 cup of each 1 cup water 2 tablespoons nutritional yeast flakes 1 teaspoon salt 1 tablespoon lemon juice Directions: Blend all ingredients in a high speed blender until smooth. Chia Gel Ingredients: 1/2 cup chia seeds 2 1/2 cups water Directions: 1. Put chia and water into a quart sized Mason jar or a glass bowl that can be covered. 2. Shake or mix well. 3. Allow to stand at room temperature for 8 hours, or overnight for 12 or more hours in the refrigerator. This will store up to a week in the refrigerator. Page 4 of 10

5 Superfood Brownies from Desserts, Making it Rich without Oil, p. 25 Ingredients: 2 cups de-stemmed kale, lightly packed 1/8-1/4 teaspoon sea salt 2 cups walnuts, preferably soaked and dehydrated 1 cup pecans, preferably soaked and dehydrated 1 tablespoon ground vanilla beans or vanilla extract 1 1/2 cups pitted Medjool dates 2/3 cup carob powder 2 teaspoons water Directions: 1. Process the kale and salt in a food processor until chopped. 2. Remove the kale to a bowl and set aside. 3. Process the walnuts, pecans, and vanilla until finely ground, being careful not to over process into a nut butter. 4. Add the dates and kale, and process until the mixture begins to stick together. 5. Add the carob powder and process until it is incorporated. 6. Add the water and pulse a few times. 7. Press into an 8 X 8 glass pan and chill for at least an hour. 8. Slice and serve. Note: This recipe yields one 8x8-inch pan. The combination of vanilla and carob makes a delicious chocolate-like brownie. Thekale is not detectable; it helps your body absorb the sugar from the dates, in order to better stabilize your blood sugar. Page 5 of 10

6 Low Glycemic Fudge Brownies Ingredients: 2 cups almonds, ground to a powder 1/4 teaspoon sea salt 1/4 cup chia seeds, ground 1/4 cup raw carob powder or raw cacao powder 2 tablespoons ground zucchini drops Sweet Leaf Whole Leaf Stevia Concentrate 1 teaspoon vanilla extract Directions: 1. Process almonds, salt, chia seeds, and carob powder in a food processor until thoroughly combined. 2. Add the squash, stevia, and vanilla extract. 3. Pulse a few times, and then process the mixture until it begins to stick together like a dough. 4. Press the mixture into a parchment paper-lined 6" square pan and refrigerate for at least 2 hours. 5. Remove from pan by pulling the parchment paper up. 6. Slice and enjoy. Note: When adding the stevia drops, start with the smaller amount, then mix and taste. Add one drop at a time if more sweetness is desired. Variation: 24 drops chocolate extract and 2 tablespoons Zero, a sweetener made from organically grown erythritol, 3 tablespoons Irish moss gel, 12 drops stevia, and 1 teaspoon vanilla powder. Page 6 of 10

7 Additional Resources: Special bonus extra recipe collection: Crunchy Crackers and Beautiful Breads: Gracefully Gliding to Gluten Free with Raw and Living Foods, by Dr. Ritamarie Loscalzo; Uploaded to the Vital Membership Page Page 7 of 10

As a Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine and HeartMath, she s also a certified living foods chef, instructor and coach, and has trained and certified

8 About Your Instructors Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Dr. Ritamarie has been sharing her passion for raw and living foods for more than 25 years, lovingly catalyzing others to create joy, success and abundance in their lives. As a Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine and HeartMath, she s also a certified living foods chef, instructor and coach, and has trained and certified hundreds of others in the art of living foods. As a licensed health care provider, Dr. Ritamarie has seen the magical transformations that occur when her patients and students apply the ancient healing wisdom of whole fresh foods and supportive lifestyle practices with a touch of modern scientific research. She offers online courses, and long distance coaching and counseling, as well as in-person classes and hands-on healing methodology. Chef Karen Osborne Karen Osborne, a lifetime active pianist, has been preparing gourmet raw food since being introduced to it in Karen s body became her new, finely tuned instrument after experiencing the energy and great health that followed the elimination of gluten, dairy, and refined sugar from her diet and adding lots of greens. Karen s passionate performances now are focused on creating raw food experiences as treats of harmonic sensations, developing flavors like a symphony. From delicate to dynamic, her food is music to the palate. Specializing in tantalizing raw versions of favorites like Tiramisu, she loves to help people with the food part of their transition to a healthy lifestyle that also includes exercise, sun and sleep. Karen is a graduate of Living Light Culinary Arts Institute, and sells her creations in the Austin, Texas area. She also gives private instruction in Raw Food preparation, demonstrates Raw Food Joy regularly for a market in South Austin, manages Dr. Ritamarie s Co-op, and teaches classes. Page 8 of 10

9 Other Health and Nutrition Books and Programs Dessert: Making It Rich Without Oil The only dessert book comprised of 100% gluten-free, dairy-free, sugar-free, soy-free, and oil-free whole raw ingredients. Each recipe includes a mouth-watering, full-sized photograph. The recipes are easy to make, fun to eat, and will make the transition to a healthier diet a very pleasant experience. Dried and Gone to Heaven e-book This is the only book of its kind. It contains the most complete and up to date information about how to use your food dehydrator to create mouth-watering comfort foods - without health-compromising ingredients like gluten, dairy, sugar, and processed or heated oils. All recipes are 100% plant based and all ingredients are uncooked. Dried and Gone to Heaven DVD Home Study Kit This kit includes full instruction on the care and use of your dehydrator, health gems, and complete recipe demonstrations. Now you can make all your favorite comfort foods in ways that support your health, rather than drain it. Complete with DVDs, recipe guide and instruction manual, laminated reference cards, and a whole new perspective on life. Power Breakfasts Ideas quick, healthy, and energizing recipes and tips for starting your morning with recipes that give you plenty of energy to fuel you throughout the day! Quick Healthy Meals on the Run: Lunch and Dinner Ideas A valuable resource of more than just recipes! A complete guide to creating quick and delicious meals from ingredients you have on hand. Quick and Easy Hearty Soups Warm, nourishing, and deeply satisfying recipes for soups brimming with living food goodness. Seasonal Specials: Halloween, Thanksgiving, Christmas and Hanukah recipe books and videos. Page 9 of 10

10 A Sampling of Other Online Video Classes These include access to a private web page, a.pdf format recipe e-book with photos of each recipe, and a separate video for each recipe. Amazing Gluten Free Bread - The Ultimate Comfort Food Turned Health Food Online Video - There's no need to feel deprived. With a little creativity and advance planning, you can enjoy mouth-watering sandwiches, bread, and pizza - all brimming with nutritious goodness. Thai Food Goes Raw Online Video - Gluten-free, dairy-free and brimming with exotic spices, these recipes are easy to make and will delight any palate. Gluten Free Pizza and Pasta Online Video - Experience the traditional tastes of Italy with a gluten-free and dairy-free twist as we prepare pizza (crust, sauce and cheese); Living Lasagna, Rawvioli, Manicotti, Spaghetti and other pasta dishes; "Parmesan Cheese", and more. Healthy Holiday Feasts Online Video - It s easy to prepare a delicious, nutritious, gluten- free, dairy-free holiday meal that everyone can enjoy! Sweets for the Holidays Online Video - Create amazing gluten-free, dairy-free, raw vegan versions of traditional holiday treats such as gingerbread men, cookies in festive seasonal shapes, candy, turtle brownies, and more. Cheese: No Dairy, No Guilt Online Video - Learn to make delicious, nutritious raw cheeses that satisfy your cravings and nourish your body. Private Health Consultations, Kitchen Set-up, Shopping Assistance: Page 10 of 10

The Ultimate Comfort Food Turned Health Food

Amazing Gluten Free Living Bread The Ultimate Comfort Food Turned Health Food 2:00 p.m. - 4:30 p.m. August 22, 2010 Cedar Park, TX Instructors: Amazing Gluten Free Living Bread 2 Recipe List Basic Buckwheat