RECIPE: Basil Salmon and Julienne Vegetables

Salmon is a super source of lean protein and vitamin B3, niacin. Niacin helps our bodies release energy from the foods we eat.


Prep Time: 20 minutes  |  Start to Finish: 25 minutes   |  4 servings  |

Nutritional facts: 1 serving:

Calories: 210    Fat: 7g     Cholesterol: 65mg    Sodium: 390mg    Carbohydrates: 12g     Protein: 23g


1 teaspoon olive

1 large onion

1 bell pepper

1 medium zucchini, cut into julienne (matchstick-size) strips

1 salmon fillet (1lb), cut into 4 pieces 2 tablespoons chopped fresh basil leaves

½ teaspoon sea salt

½ teaspoon black pepper

½ teaspoon lemon zest

¼ cup low sodium chicken broth


1. In a 12-inch skillet, add oil and heat over medium heat.  Add onions and bell peppers; cook 2 minutes stirring occasionally.  Stir in zucchini.

2. Place Salmon, skin side down, in skillet, pushing down into vegetables if necessary.  Sprinkle salmon and vegetables with basil, sea salt, lemon zest and pepper seasoning.  Pour broth over salmon and vegetables.

3. Reduce heat to medium-low; cover and cook 8 to 10 minutes or until salmon.

Hope You Enjoy This Wonderful, Delicious, Healthy Recipe!

5 Signs You May Be Gluten Intolerant

By Susan Janssens, BSc, ND

Sourced from Healthy Directions January/February 2014 Issue

Gluten intolerance resulting in celiac disease, first became known as a medical condition in the 1940’s.  Since then, it has become such a growing concern that our local food, bakery and even convenience stores are offering gluten-free products like never before.  People who do not have an actual problem with gluten are removing or reducing it from their diets hoping to lose weight and to enhance their health.  Gluten is a protein found in wheat, rye, triticale, and barley and is considered that culprit in causing damage to the small intestine with celiac disease.


Gluten intolerance is a broad term that is used for all types of allergies or sensitivity to gluten.  Dr. Alessio Fasano, director of the Center of Celiac Research at the University of Maryland published a report identifying gluten sensitivity as a valid health concern and part of a spectrum of disease that includes celiac.  There is a great variation in sensitivity to gluten and we now know that a person can have a “non-celiac” allergy to gluten that causes a number of health concerns.

The national institute of health indicates that 1 in 133 people in North America have celiac but only 1 in 4700 are diagnosed.  It is thought that potentially fifteen times that number have a “non-celiac” intolerance to gluten.  This would indicate that both gluten intolerances and celiac are underdiagnosed and a lot of people are unaware that eating gluten is the cause of their health problems.

Recent research by Joseph Murray, M.D., professor of medicine at the Mayo Clinic found that celiac disease is four times more common today than a half-century ago.  The question I ask is why?  Murray noted. “It more likely involves the wheat itself, which has undergone extensive hybridization as a crop and undergoes dramatic changes during processing that involves oxidizers, new methods of yeasting, and other chemical processes.  We have no idea what effect these changes may have on the immune system.”

An IgG or E medicated gluten allergy can be determined with a blood test, whereas a definitive diagnosis of celiac disease requires a biopsy.  The end result in either case is a reduction of the body’s ability to absorb protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health.


  • Abdominal pain similar to irritable bowel syndrome
  • Fatigue
  • Headaches
  • Muscle or joint pain
  • Foggy mind

If you have a gluten sensitivity these symptoms improve or disappear after removing gluten from your diet.  So, an easy way to determine if you are intolerant to gluten, is to remove all gluten-containing foods for at least two weeks.  When you add gluten back, use something simple like a whole wheat pasta and see if your symptoms return over the next 48 hours.

Celiac disease and intolerance to gluten have no known cure, but can be effectively treated and controlled by dietary elimination of wheat, rye, barley, triticale, and processed foods that contain gluten.

RECIPE: Chicken and Dumplings

Nutritional facts: 1 serving:

Calories: 360    Fat: 14g     Cholesterol: 120mg    Sodium: 1390mg    Carbohydrates: 36g     Protein: 24g

Chicke and Dumplings


2 ½ cups low sodium chicken broth

1 ½ cups cut-up cooked chicken

1 cup frozen mixed vegetables

1 teaspoon sea salt

¼ teaspoon pepper

1 cup milk

3 tablespoons cornstarch


¾ cup Spelt flower

1/3 cup milk

2 tablespoons butter melted

1 egg

1 tablespoon chopped fresh parsley


1. In 3-quart saucepan, heat broth, chicken, vegetables, salt and pepper to boiling. In small bowl, mix 1 cup milk and the cornstarch with whisk until smooth. Stir cornstarch mixture into chicken mixture; heat just to boiling.

2. In small bowl. Stir dumpling ingredients with fork until blended. Gently drop dough by 8 rounded spoonfuls onto boiling chicken mixture.

3. Cook uncovered over low heat 10 minutes. Cover; cook 15 minutes longer.

Simple! Serve Up and Enjoy!