TSD Memphis

Wed04162014

Greater Metro

Learning to live gluten-free

Chef Timothy Moore-160

CHEF TIMOTHY: Do you know that something you're eating every day may be harming you – and it is called gluten. This protein is found in wheat, barley, rye, spelt, kamut and oats. It is hidden in your pizza, pasta, breads, wraps, rolls and most of your processed foods.

Gluten may cause serious health complications for many people, even health conscious people like you. As you look at ways to change or improve your overall health, consider living gluten-free and start enjoying the benefits of a healthier life.

Rice Cereal with Almonds, Pecans, Flax Seeds, Walnuts and / or Fruit

Makes: 4 servings (2/3 cup serving)

INGREDIENTS & MEASUREMENTS

Brown rice cereal, dry 1 cup
Unsweetened soy milk 3 cups
Ground cinnamon 1 tsp.
Apple – diced with skin 1 large
Walnuts and almonds, chopped ½ cup
Ground flax seeds 1 tbsp.

Method: Place brown rice cereal, soy or almond milk, cinnamon and an apple in a two-quart saucepan. Bring to a boil, stirring frequently. Cover pan and simmer on low heat for approximately 25-30 minutes until the rice cereal is cooked. Top with flax seeds, chopped walnuts and almonds and serve.

To save time in the morning, you may combine all ingredients except the walnuts and almonds in a covered saucepan the night before. Store the mixture in your refrigerator and cook in the morning. Store leftover cereal in glass bowl and freeze for a busy day.

Chef's Tip: Use only gluten-free soy milks; some brands are fortified with calcium, vitamin B12 and other nutrients; thus the vitamin and mineral content may be higher than in the analysis provided if fortified products are used.

Veggies with Tofu Scramble over Brown Rice

Makes: 4 servings

INGREDIENTS & MEASUREMENTS

Spinach, chopped 2 cups
Mushrooms ½ cup
Red onion, thinly sliced ½ small onion
Firm tofu, crumbled 1 package, 14 ounces
Raw pumpkin seeds or sesame ¼ cup
Turmeric 1 tsp.

Method: Combine spinach, mushroom, onions, in a large, deep skillet or flat- bottom wok. Sauté over high heat for 3 to 4 minutes with water.

Drain and rinse tofu. Crumble by squeezing the tofu through your fingers.

Add to skillet along with pumpkin seeds and toss to heat through.

Sprinkle with turmeric and stir well.

Serve with brown rice.

Three Bean Veggie Chili

Makes: 4 servings

Prep time: 10 minutes
Cook time: 60 minutes

INGREDIENTS & MEASUREMENTS

Onion cup
Garlic 1 clove
Celery cup
Poblano pepper cup
Black eyed peas, canned 1 cup
Chickpeas, canned cups
Great northern beans, canned cup
UltraBroth or organic
vegetable broth 2 cups
Chili powder 1 Tbsp
Parsley, fresh tsp.
Cumin tsp.
Thyme, fresh tsp.
Cayenne pepper tsp.

Method: Dice peppers, onions and celery. Mince garlic. Drain and rinse beans.

In a stockpot over medium heat sauté onions, peppers, garlic and celery for 5–7 minutes.

Add vegetable broth, beans and all herbs and spices. Cover.

Simmer for approximately1 hour or until beans are tender and liquid thickens slightly.

Remove from heat and chill.

Chef 's Tip: Best the next day.

Chef Dressing for All Occasion

Meet my replacement for ranch dressing, mayonnaise and rice. Yep you heard me!

I make a batch of this every week and use it as a veg dip, sandwich spread and rice replacement. This diverse concoction has a lot of flavor without the sun-dried tomatoes being too overpowering. But my favorite use for this is to replace sushi rice.

INGREDIENTS

3/4 cup cashews, soaked overnight
1/3 cup sun-dried tomatoes, chopped
1 tbsp. nutritional yeast flakes (optional)
1/2 of alLemon juice
1/2 cup filtered water

Method: Add all the ingredients in a food processor and blend until a thick creamy consistency.

(Dr. Timothy Moore teaches nutrition, heart disease and diabetes reversal through a plant-based lifestyle. He is a professional speaker, international wellness coach and personal plant-based chef. He is the author of "47 Tips To Reverse Your Diabetes." He can be reached by email at This email address is being protected from spambots. You need JavaScript enabled to view it. , visit him at www.cheftimothymoore.com or follow him at www.twitter.com/cheftimmoore.)