NOVEMBER 2014

Healthy Living Bloggers Spotlight

The Best Gluten-Free

Beers

FALL TAILGATING:GOOD EATS FOR

GAME TIME

TOP 10 SUPERFOODS

THE BACHELOR’S TENLEY MOHLZHANMeet America’s gluten-free sweetheart

L I F E S T Y L EL I F E S T Y L EL I F E S T Y L EL I F E S T Y L EL I F E S T Y L EL I F E S T Y L EGluten-Free

Delicious THANKSGIVING Recipes YUM!

GF-Friendly Restaurants Around the Country

FALL TAILGATING:GOOD EATS FOR

SUPERFOODS

L I F E S T Y L EL I F E S T Y L EL I F E S T Y L EL I F E S T Y L EL I F E S T Y L EL I F E S T Y L EGluten-Free

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Features

Game On!Delicious and gluten-free alternatives to the the classic tailgating appetizers that you know and love.

102

Kale is KingKale has transformed into the green-of-the-moment. Here’s three ways to prepare this superfood.

84ThanksgivingBe the host-with-the-most by having the ultimate Thanksgiving feast with these gluten-free side dish recipes.

37

Dining OutWe’ve surveyed restaurants throughout the U.S. to bring you the top GF choices in each city.

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56 Tenley!The Bachelor star and Certified Health Coach Tenley Mohlzahn dishes on her gluten-free diet and favorite recipes.

2 November 2014 Gluten-Free Lifestyle

2 Kale Salad With Miso and PistachiosMAKES 6 SERVINGS

In a large bowl, toss 1 ½ pounds kale with 3 tbsp fresh lemon juice and a generous pinch of salt. In a small bowl, whisk 2 tbsp apple cider vinegar with 2 tbsp lightly crushed sesame seeds, 1 tbsp brown miso, and 1 tsp dark brown sugar. Gradually whisk in 3 tbsp extra-virgin olive oil. Add this dressing to the kale and toss well. Scatter 2 thinly sliced scallions and ¼ cup of unsalted, chopped pistachios on top.NUTRITION INFO 286 calories per serving, 17 g fat (0 g saturated), 461 mg sodium, 29 g carbs, 6 g fi ber, 10 g protein

Preheat the oven to 375º. In a bowl, toss 1 lb kale with ¼ cup extra virgin olive oil and one minced garlic clove. Spread the kale on 2 baking sheets and roast in the upper and lower thirds of the oven for about 15 minutes, until crisp; shift the pans from top to bottom halfway through. Season the kale with salt and pepper and transfer to a large platter. In a small bowl, whisk 1 cup fat-free Greek yogurt with 1 tsp grated lemon zest, another minced garlic clove and 1 tbsp of oil. Season with salt and pepper. Serve with the roasted kale. NUTRITION INFO 197 calories per serving, 14 g fat (2 g saturated), 12 g carbs, 2 g fi ber.

MAKES 4 SERVINGS

3 Crispy Kale With Lemon-Yogurt Dip

NUTRITION INFO 358 calories per serving, 5 g fat (1 g saturated), 55 g carbs, 5 g fi ber, 26 g protein

1 Kale Green Giant SmoothieMAKES 2 SERVINGSIn a blender, process ¼ cup aloe vera juice, 1 frozen banana, 3 kale leaves, 2 cups coconut water, 1 tbsp agave, 1 scoop whey protein powder (or other protein powder) 1 tsp spirulina, ½ avocado, and ½ cup crushed ice on high speed until smooth and frothy.

BANANACOCONUT WATER

AGAVE

PROTEIN POWDER

AVOCADO

LEMONJUICE

APPLECIDERVINEGARSESAME

SEEDSMISOSCALLIONSPISTACHIOS

GARLIC

GREEKYOGURT

LEMONZEST

OLIVEOIL

With its unparalleled nutritional makeup, kale packs plenty of Vitamin A, Folate and Calcium. Try it in these recipes from the chefs at St. Regis Aspen Resort in Aspen, Colorado.

KALE, THREE WAYS

BANANA

POWDER

Blend these

Mix these

Add these

GARLIC

YOGURT

ZEST

2

1

3

3November 2014 Gluten-Free Lifestyle

THANKSGIVING CO-STARSRound out a delicious Thanksgiving dinner with wholesome and nutritious veggie sides. You’ve never seen vegetables like these before.

4W A Y S

4 November 2014 Gluten-Free Lifestyle

Tomato-Basil Broccoli Place 2 cups broccoli fl orets in a steamer basket in a saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, for 10 minutes. Transfer broccoli to bowl. Add 8 quartered cherry tomatoes, 2 ounces fresh chopped mozzarella cheese, and 1 to 2 tbsp shredded fresh basil. If desired, drizzle with extra virgin olive oil and sprinkle with cracked black pepper. Makes 4 (½-cup) servings.

Sage & Mustard Mashed Sweet Potatoes Peel 1 ½ sweet potatoes and cut into 2-in pieces. Cook in a Dutch oven for 20-25 minutes. Mash potatoes with a potato masher. In a microwave-safe bowl, combine ¼ cup fat-free milk and 2 tbsp light butter; microwave on 50 percent power for one minute, stirring once. Stir in 1 tbsp fresh sage, 1 tbsp mustard and ¼ tsp salt. Add potatoes; stir until light and fluffy. Top with more mustard and sage. Makes 4 (½-cup) servings.

Pan-Roasted Brussels Sprouts In a Dutch oven, cook 2 lbs brussels sprouts in a large amount of lightly salted water for 3 minutes; drain well. Pat dry with a paper towel. In a skillet, cook 7 cloves minced garlic in 1 tbsp vegetable oil over medium heat for 2 minutes. Add 1 ½ tbsp butter, 6 sprigs of fresh thyme, ½ sprig rosemary, 1 tsp fennel seeds, and ½ tsp salt. Increase heat to high and add brussels sprouts. Cook for 4-6 minutes. Drizzle with 1 tbsp white wine vinegar; toss to coat. Makes 8 (½-cup) servings..

Makes 4 (½-cup) servings.

5November 2014 Gluten-Free Lifestyle

Within the first episode of Season 10 of The Bachelor (Jake Pavelka’s season) people everywhere fell in love with Tenley Mohlzahn’s sincerity, charm, beauty, and kindness. (Here at Gluten-Free Lifestyle, she certainly got our “first impression

rose”!) Besides Tenley’s run on the hit ABC television show and its spin-off, Bachelor Pad, this Certified Health Coach has been a proponent for an active lifestyle as well as the gluten-free diet.

As a professional dancer, Tenley has always maintained a fit lifestyle. For seven years, she danced all over the world as a part of Walt Disney Dance Productions. This included a stint as “Ariel” in Tokyo Disney’s Under the Sea tour. Dancing in this role included daring positions such as aerialist work and hanging 80 feet above the audience. Tenley admits that these experiences were terrific.

“I was 21 when I went to Tokyo, and it was a time of personal and pro-fessional growth for me,” Tenley says. “Learning how to work with a vari-ety of people, figuring how not to get lost in it. I had ribs come out of place, I really struggled with exhaustion, but it taught me of the importance of a strong work ethic. It opened up doors for me to just keep dreaming,” she says.

Besides exhaustion, she experienced years of excruciating stomach is-sues. These lead her to run off stage and have an understudy fill in for her

Reality TV star Tenley Mohlzahn is on a mission to help others lead healthy lives

Living the Sweet and Free Life

many times. What Tenley didn’t realize, was that the food that she was eating was responsible for her extreme exhaustion and sickness.

She elaborates, “My whole life, ever since I was a baby, I was al-ways sick. My stomach was always the problem. I went though so many tests and doctors and even was tested as a pre-teen for Celiac disease, but no one ever suggested that I needed to be gluten-free. My symptoms got worse as I grew old-er, and it was such a nuisance since I lead an active lifestyle.”

She adds, “Right before my 25th birthday, my mom gave me a book about gluten-free diets and I to-tally related to it. Every symptom sounded like me. So I took all of the gluten out of my diet, and three

6 November 2014 Gluten-Free Lifestyle

"With something as simple as changing the food I eat, my entire life changed. I'm healthy again."

Displaying her athletic prowess on

the apex of Potato Chip Rock

Instagramming a favorite snack:

apples with peanut butter

Goofing off at Opening Day of

San Diego’s Del Mar Racetrack

weeks after, I felt amazing. What upsets me is that I went to so many doctors, and they were so unhelpful. I had to self-diagnose myself and that’s not okay. With something as simple as changing the food I eat, my entire life changed. I’m healthy again.”

On how the diet influenced her life, she says, “It changed my life for the positive. I feel so much better. I no longer feel held back. Even when I used to eat ‘good’, it was not food that was good for my body because I couldn’t break it down and was malnourished. Now I feel ‘cleaner’ inside and out. My body can actual-ly keep up with itself !”

“The first gluten-free food I ate was Pirates Booty popcorn. I had been eating it before I realized that I was gluten-intolerant, but when I found out that it was gluten-free, I downed a bag. It made me feel like I wasn’t deprived of anything. Then my friend told me about Kinnikinn-ick. I immediately got some of their products and fell in love with them,” Tenley describes.

How did she maintain a glu-ten-free diet while her time on The Bachelor and Bachelor Pad? She elab-orates, “The producers of both shows kept the kitchens well-stocked with basically everything that you could ever think of. It wasn’t totally gluten-free friendly, but there were definitely options. There were lots of potato chips and cereal bars that I could eat, and they made sure to get gluten-free Chex for me. I would hide things in a corner that I knew that I could eat. There was also lots of produce, meats and vegetables, so I tended to stick to foods that were naturally gluten-free.”

She did run into some obstacles on these TV shows, as she says, “During filming of Bachelor Pad, we had a pie-eating contest as a chal-

lenge. I was in tears as I thought about having to scarf down a pie filled with gluten. I was so strug-gling with what to do. Thankfully, the producers were so wonderful that they got me a gluten-free pie.”

On her current diet, she men-tions, “My evening snack tends to be apples and peanut butter, frozen grapes, or frozen yogurt. I have ma-jor cravings for salty foods, so I love Kettle Chips. Also for snacking, I eat a handful of almonds and some dried fruit or a gluten-free protein bar. One of my favorites is apples and Greek yogurt with cinnamon and Stevia.”

For meals, she adds, “I love ground turkey stuffed bell peppers, zucchini spaghetti and protein pan-cakes. I will eat protein pancakes at any meal of the day, they are a healthy choice and so simple with very little ingredients. I have a lot of favorites, and it’s a lot easier than people think to create gluten-free foods that are good for you too!”

Tenley is now a Certified Health Coach in Nutrition and Wellness, with a concentration on digestive and gastrointestinal issues. She’s on a mission to help the gluten-in-tolerant get healthy. One vehi-cle is through her website, www.sweetandfreelife.com. There, she shares stories from her gluten-free awakening, recipes, tips on fitness and maintaining a gluten-free life-style and even dishes on fashion and beauty advice.

For wisdom to young women, she suggests, “The biggest thing is not to be afraid of being high-mainte-nance. Don’t sacrifice your health for anything, especially a date. The right guy will understand and be your best gluten-free fan. Plus, the guy would rather you be healthy then hear you complain about not feeling well all night!”

7November 2014 Gluten-Free Lifestyle

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Explore more ancient grains for a healthier life at Ancient Harvest.com

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THE PERFECT MEALExplore a myriad of cooking possibilities with our collection of gluten-free Quinoa Grains. Great as a wholesome side or the foundation for your main dish, these three distinct varieties make any meal a hit.