So, you’ve gone gluten-free but can’t seem to beat your cookie craving?  We get it.  We like our food full of healthy goodness, but we still can’t resist one of our specialty brownies at the end of a meal.  What’s a healthy eater supposed to do when faced with nothing but gluten-full dessert options?  Get creative!  Think outside of your traditional unbleached, all-purpose bag of flour!

We looked to Google for help with this and discovered some great blogs devoted to gluten-free cooking and baking.  We were amazed at the wealth of ideas and culinary creativity people have come up with to feed their dessert needs!  For the purposes of this blog entry, we’re going to focus on gluten-free baking, but there are other blogs full of great recipes for dairy-free, sugar-free and vegan baking that we definitely want to get back to in the future.  For now though, let’s jump into the gluten-free bowl!

The simplest gluten-free flour substitute we found came from Geri Peacock of the gluten-free Cherbourg Bakery in Columbus, Ohio via the kitchn.  Geri recommends using a combination of 1 lb. of white rice flour whisked together with a half cup of tapioca flour.  This combo works best in recipes that call for 2 cups of flour or less, so your cookies, brownies, bars, etc. are good to go!  A lot of gluten-free recipes can get pretty complicated with their flour mixes, xanthum gum, guar gum, and other complicated flour substitutes, but Geri has found that her combo is both simple and inexpensive–and who isn’t looking for more of those things in their life?

If you’re just starting down this gluten-free baking road, you may want to start with some pre-made mixes.  It seems that Bob’s Red Mill products are pretty popular, so feel free to give those a whirl, but King Arthur (a favorite flour brand) has some gluten-free mixes out as well, and we’re thinking they may be worth a try, too.  Got a rainy weekend to kill?  Buy a couple of different brands and taste test to begin to discover which flour or flour combinations you like best.  If you’re looking to make your own combos, take a peek at some of these recipes: all-purpose gluten-free flour mix, Jeanne’s gluten-free flour mix, or these gluten-free flour formulas.  Recreating all of wheat flour’s best properties can be tricky, so take your time, taste test, and let us know what you think!

There’s been a lot of talk about coconut flour; and as you probably know, coconut everything has been quite a craze recently.  So, what’s the deal with coconut flour?  A lot of people have come to love it because it is loaded with fiber and protein and it contains no trans fats (and very few people are allergic to it!), but opinions differ on just how to use it in baking.  Some people think that its use should be specially tailored to each specific recipe it’s used in; some think that you should only replace 20 to 30 % of the flour in a recipe with coconut flour; still others say–go for it!  Replace your flour 100% with coconut flour, but be sure to add an egg for every ounce of coconut flour to cover the loss of gluten in the original wheat flour.  The coconut flour will absorb the extra moisture from the egg, so that’s not really an issue for your baking, and the egg will provide the lift you’d be missing without the gluten.  So, get your coconut on, we say!

We know people who shy away from gluten-free baking, period.  One of them calls gluten-free baked goods “gateway” foods, and we can see her point; but if you’ve gone gluten-free and sometimes (especially at holidays and special events) feel like you’re missing out on some of the fun, give gluten-free baking a try.  A treat is a treat because you don’t have it very often, but what’s the point of a treat that tastes badly?  So, do your homework, taste test; give the extras away to your neighbors, if you don’t want them around, but when it’s time for that birthday cake or batch of Christmas cookies, you’ll be ready!

Some research is emerging that may help consumers (and restaurateurs) get more healthy foods without completely giving up what they may consider “taste.”  Vice-virtue bundles are pretty much what they sound like: Meals that offer healthy foods along with some unhealthy choices.  Where’s the health in that, you ask?   It takes the task of eating healthier from the extreme of giving up all “bad” choices (or vices), to cutting down on vices.  Instead of cutting things completely out and eating less food overall, which leaves some people feeling hungry all the time (and how successful will this strategy be over time?), the concept of vice-virtue bundles offers a smaller portion of the unhealthy option but replaces the missing amount with a larger serving of a healthy option.

For example:  Say, you’re looking at some French fries and apple slices as sides to your main meal.  Some people may feel slighted if they have to cut out the fries entirely.  They want a little vice.  They want something that tastes good (we won’t bother to argue this particular point just yet).  So, how about offering a larger portion of apple slices with a smaller portion of fries?  They still get their fries, but they’ve cut their usual vice in half, maybe.  For the average Joe who might routinely choose a vice over a virtue, this is a step in the right direction.

Vanderbilt University has been studying the idea of vice-virtue bundles and just put together a paper that is awaiting publication.  According to researchers, most people have a “taste-health balance point” or a proportion of vice-virtue foods that make a up one serving that they find appealing.  For most people, that bundle contains a small (1/4) to a half (1/2) portion serving of a vice food.  Going back to the apples and fries analogy, it might take a small or even very small portion of fries to meet that vice need rather than having to be super-sized, as in the past.

For restaurateurs, this means looking at ways to bundle existing products in more healthful proportions rather than reinventing the wheel, as they might have in the past, by making sweeping menu changes to satisfy a rising demand by consumers for more healthy choices when eating out.  For consumers, it means having manageable healthy changes made for them in restaurants without having to sacrifice “taste.”

What’s it mean for you, dear patrons, in your everyday lives?  It doesn’t mean huge, sweeping changes when you have a meal with us at Brown Bag, where we try to give you a menu full of healthy choices every day, but maybe you can take this lesson home with you.  How about you throw a few more green beans in the pot, and cut the mashed potato recipe in half?  Or add some dark chocolate shavings and a small dollop of whipped cream to a cup of fresh fruit or berries for dessert instead of going full speed into a plate of strawberry shortcake?  You’ll still be getting a taste of those foods that, if you completely cut them out, might send you off your health track and right back to the land of junk, right?  And if you’re replacing your portion of fries, for example, with more apple slices, then your calories and fat intake are cut but your belly is still full, and that’s a win!

Very often people comment that eating healthy takes a bite out of their wallet, and that can be true.  Generally speaking, organic fruits, vegetables, meats, etc. are more expensive than their non-organic counterparts.  We’ve talked before about the “Dirty Dozen,” the top-twelve fruits and vegetables with the most pesticide residue, and lots of people agree that following that helpful list and buying the fruits and veggies cited there is worth the extra cost.  But when you’re trying to eat clean but you’re feeling the pinch, which foods really are worth reaching for a little extra cash?  Recently, U.S. News and World Report published an article with some suggestions, and here’s what they had to say:

Wild-Caught Fish:  We’ve blogged before about the fishing industry and the negatives impacts and effects of fish farming, but let us break this one down for you.  Wild-caught fish aren’t full of the antibiotics and contaminants that plague so  many farmed fish.  They are generally leaner, they won’t be filled with food coloring, and have more omega-3s than farmed fish.

BPA-free Canned Goods:  Most of us have heard about BPA as it relates to water bottles (both reusable and those that are bottled and sold) and other plastic containers, but its uses are not confined to the plastic industry.  BPA is also used to coat metal products like food cans.  So, spending a little extra to get food in BPA-free cans is worth it because BPA can seep into foods and beverages.  Some studies show behavioral effects on fetuses, infants and children from BPA; so, be safe, avoid the extra chemicals and look for BPA-free packaging or opt for glass, porcelain or stainless steel containers.

Stick with the Dirty Dozen:  The Environmental Working Group (EWG)works hard every year to bring us the Dirty Dozen list, and we should all thank them.  They understand that people have budgets and this list helps people prioritize their shopping so they can get the most (and safest) food for their money.  When you’re out shopping for fresh produce for your family, consult the list.  It’s worth spending a little extra to get the safest and healthiest produce.  Americans typically don’t eat enough produce, so do yourself a favor and fill your cart at least 25% full of fresh produce (and consult the list!).

High-quality Olive Oils and Vinegars:  Ever looked at someone’s salad bowl filled with a rainbow-colored plethora of goodness and then watch then pour bleu cheese dressing all over it?  Some people really don’t like to taste their veggies; but the problem is that, when they cover them all up with fat, sugar and sodium, they suck the health right out of the whole meal.  But what if you used a simple oil and vinegar mixture?  You’ll be adding taste and nutrition and making the most of what a salad should be.

Dark Chocolate:  Finally!  A dessert you don’t have to feel bad about!  Studies link dark chocolate to stress relief and a decrease in heart disease.  It’s also full of flavonoids, which have antioxidant qualities along with a host of positive attributes.  Yes, dark chocolate adds a few extra calories to the day’s count, but, in moderation, it kills two birds with one stone: It satisfies your sweet tooth and benefits your body.  So, skip the milk chocolate, pony up and get the dark chocolate for the win!

Whole Grain Bread, Pastas and Rice:  Whole grain breads are more expensive than their white brethren but they’re worth it.  Why, you ask?  Because white breads, rice and pastas are refined and have had most of their nutritional value stripped away in the process.  You’re paying a little extra to skip the processing and keep the good stuff, and the good stuff is what counts.  The good stuff, like fiber, magnesium and vitamin B (just to name a few) help prevent many chronic diseases and keep your digestive system moving in the right direction.

Remember the old phrase, “You get what you pay for”?  It’s so often true when it comes to your food, and really, isn’t good, healthy, fresh food something you should be prioritizing?  It’s fundamental to your life, right?  So, step up, take care of yourself and spend a little more on these foods.  Your body will thank you for it!

We all know we need to put down the Twinkies and eat more healthy food, right?  But it’s not always that easy.  Then again, why is it so hard?  Maybe because we’re all so busy, constantly running from one thing to the next, and maybe because we’ve gotten so used to eating “convenience” foods when we’re running around that we neglect to see the convenience in fruit and other healthy foods.  For years, we’ve existed on junk food, processed “easy” meals that we can microwave for dinner, and snacks that are prepackaged and perfect to throw in a briefcase, purse or backpack.  But did you ever stop to think that a bag of baby carrots is just as easy to throw in a bag as a bag of chips (and they’re more sturdy!)?

Here are a few ways you (and your kids) can start changing your eating habits from “Oh no!” to “Hello!”

1.  Decorate healthy.  This doesn’t mean that the theme of your house needs to be citrus and strawberries, but how about instead of filling that empty space in the middle of the kitchen table with a cutesy candle, you buy a nice, big bowl and fill it with fruit?  Why do fruits and veggies need to hide in the bottom drawer of a refrigerator?  True, some fruits and veggies fare better and last longer when kept cool, but there are plenty that could be getting comfy together in an easily accessible bowl.  And you know what else?  A bowl of fruit always looks pretty.:)

But let’s take it a little further.  What about mixing up a little trail mix or granola and tossing it in some grab-and-go bags that you keep in a basket close to the door?  Or take some time when you put things away in the refrigerator.  Instead of shoving that veggie-filled pasta salad to the back, how about you bring it up front and pair it up with a container of strawberries and some yogurt?  Keep what’s healthy and good front and center, so when your family opens that door to peruse the contents, it’s the good stuff that catches their eye first.  Junk food and other processed foods can stick to the back corners or a high shelf in the pantry.  Chances are that what’s right in front of people is what will catch their attention.  Keep your “bad” food shopping to a minimum and then make them work to find it.  Out of sight, out of mind, right?

2.  Eat together!  Try to make a practice of having your meals together as family as much as possible.  We all have lives, but research shows that families that eat together, eat better.  If you’re eating with your kids then you control what they’re getting for dinner (or breakfast, etc.).  Most kids, if left to their own devices, might just opt for a frozen pizza or some chicken nuggets cooked in the microwave, but if you’re cooking the meal (or even picking up the meal), you can make sure that lean meats, veggies, fruits and low-fat, low-sugar sides are available.  We all know that people tend to migrate toward what they know, so if your kids are eating healthy on a regular basis, these will be the foods that they move toward and include in their lives as they move forward.  This is not to say they’ll never drink a soda or eat a bag of M and M’s, but we’re betting if they know what it means to eat clean and healthy, then they also understand the concept of an occasional treat.

3.  Sing some praises!  When you see your family responding to the healthy clues you’ve been leaving, give them some praise!  There’s no harm in some positive reinforcement!  Your son grabbed an apple on the way out the door instead of asking for a Snickers Bar?  Hallelujah!  Give him a high five!  Your husband finally started making himself a breakfast smoothie you’ve been pushing on him for weeks instead of driving through a fast-food joint for a greasy sausage biscuit?  A standing ovation might be in order!  Whatever it is, when you see the good going into their mouths instead of the bad, say something nice.

At Brown Bag, we obviously care about packing as much health and taste into every bite we serve.  Whether it’s breakfast, lunch, or in some locations, dinner, we pack as much nutrition as possible into every delicious bite.  Yep, you’ll see a basket of cookies and brownies, individually packaged to help you save you from yourself.:)  We understand the concept of a treat too, and we think we all deserve one every now and then; we also think you deserve the very best and healthiest that we have to offer, so feel free to start some healthy habits here with us!