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Sue's Blog

Tuesday, 06/10/14 - Gluten Free Lady Good Stuff For Good Living!


Lemon Butter Sole Roll Ups

We literally are what we eat!  It is possible to turn back the clock too.  I know because I’ve done it! 


Start focusing on reading labels and what you’re actually putting into your body.  If a product has too many ingredients on the label it’s probably not too good for you.  Less is more!

Stuff like high fructose corn syrup, MSG and artificial sweeteners are not the good stuff!  In fact, artificial anything isn't good..  those sort of things put the brain into a fog or like I always say, "I'd go into a coma if I ate that!" 


Cooking healthy isn’t expensive, being sick is!

Take notice of how your body feels after a meal?  Are you tired?  Constantly fatigued?   Is it hard to focus?  Do you forget stuff?  Do you get a headache?  Does your stomach hurt? Do you get indigestion?  Have trouble sleeping?  Are you having some aches and pains in your joints?  This is all food related!


Cooking healthy doesn’t have to taste like cardboard!  Use herbs and spices to flavor food. Fat is good for the brain!  Trans fats are the bad fats!  Some good fats are from meats, avocado, olive oil, grass fed butter, eggs are good too!  Yes even the yokes!


Sugar is the worse culprit.  Carbs are bad for the brain.  Did you know that our brain thrives on fat?  Read up on this from Dr. David Perlmutter, 'Grain Brain'. You may be pleasently surprised!  


Use products with Stevia and/or honey if you've just gotta have it.  Remember moderation is key even with the healthy sweet stuff!   Even too much fruit!  For me personally when I OD on something for too long my body screams at me!! Stop it!


When going out to eat push the bread basket away!  It’s tough at first but soon you get used to not even wanting it!  Trust me! 


Before going to a party or pot luck eat an apple or have a protein shake to keep from gorging on too many bad foods especially when first starting your new lifestyle.   Keeping blood sugar stable is key.  Same thing before going to the grocery store.  Eat some almonds when blood sugar is dropping.  Keep them in your car and purse. 


Bottled salad dressing usually contain gluten and/or a lot of sugar.  Artificial sweeteners are even worse.  They actually cause us to gain weight.  Making homemade sauces really isn’t that hard.  Check my website for some quick and easy yummy recipes.  I make some up and keep in a jar in frig if it’s from Hellmann’s mayo.  There are easy quick vinaigrettes too.  I always keep citrus like limes, lemons, orange, red and white vinegar, olive oil in my pantry for quick vinaigrettes and marinades.


Flank Steak Marinade:

1 / 2 cup Gluten Free Soy sauce
Fresh Ginger grated
2 cloves garlic
Orange zest and about 1 / 2 squeezed
1 / 2 cup olive oil.
Marinade some Flank Steak in a plastic bag for at least 6 hours (the longer the more tender) and grill on charcoal for about 8 min on each side. It’s unbelievable!  




  • 1 (8-ounce) jar sun-dried tomatoes packed in oil, drained and chopped, oil reserved
  • 1 tablespoon olive oil
  • 1/2 onion, thinly sliced
  • clove garlic, minced
  • 2 tablespoons honey
  • 1/4 cup red wine vinegar
  • 1 cup water
  • 1/2 cup Pacific Gluten Free chicken broth
  • 1 teaspoon chopped fresh thyme leaves
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper


Drain the sun dried tomatoes onto cutting board and chop up. Preserve some of the olive oil.  Put into a sautéed pan along with a tablespoon of the oil.  Add in all the other ingredients and let simmer on the stove about 30 minutes to thicken up.


Have with some crostini or toasted gluten free Idi’s bread. Brush with olive oil and toast in oven or toaster oven.  Top with the jam and some goat cheese! 


Turkey Meatball Appetizers


1 lb ground turkey

1 Cup Gluten Free Panko Bread Crumbs (Ians from Whole Foods)
2 Eggs
1 Teaspoon Lea & Perrins Woreshire
2 cloves Fresh Garlic minced
1 Fresh Tomato chopped, 1 bell pepper chopped, ½ onion chopped
Kosher Salt
Garlic Pepper
Fresh Sage
1 TB Olive Oil

Mix all together with ½ cup panko and roll into small meat balls.  Roll the meat balls in the rest of the panko and sautéed in olive oil until brown.  Put on a cooking sheet and cook in oven on 350 for about 20 minutes.  To keep the meatballs moist put a pan of water under the rack.  Take out and cool and put toothpicks in each meatball to serve to your guest. 

Dipping Sauce: 

White Wine
Pacific Chicken Stock
Arrowroot for thickening
Grass Fed Butter
Salt/Garlic Pepper


After cooking the meatballs in pan, lower the heat, remove meat balls and scrape up bits with wooden spoon, add some shallots and cook for about a minute, add a little white wine to deglaze the pan.  Add about 1 / 2 cup of chicken broth.  Stir about 1 Teaspoon of Arrowroot in a little bowl with some water and stir that in to thicken the sauce. Add a teaspoon of grass fed butter.   Add salt/garlic pepper to taste. 

Lean Green Good Stuff Smoothie

1 Kiwi with skin off, chop and add to blender
1 / 2 Cup Chopped Spinach or any other green you have on hand
1 Granny Smith Apple with skin on chop and add to blender
Frozen Green Grapes about a 1 / 2 cup

Print out recipe for Lemon Butter Sole Role ups HERE


“Gluten Free food isn’t bad! Bad Gluten Free food is bad!”  Dr. Tom O’Bryan – The Gluten Summit Interviews


“Cooking healthy isn’t expensive, being sick is!”  Sue Seward – Gluten Free Lady



Gluten Free Lady


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