Tracey Eakin
Plant-Based Nutrition Counselor

June 2013

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Gluten-Free is Not

Good for Everyone


Gluten-free food is beneficial to approximately 1% of the population - those that have celiac disease, and perhaps also to anyone who may have an allergy to gluten.  For the rest of us, whole grain products containing gluten are a healthy option to include on our plates.

A low-fat, minimally processed, plant-based lifestyle is comprised of whole grains, legumes, vegetables, and fruit, with nuts and seeds.  Artificially extracted oils are kept to a minimum.  I recommend that you begin each meal with a piece of fruit, a salad, soup, or vegetables.  It enables you to begin to "fill your tank" with nutrient dense but calorically dilute foods, leaving less room for the nutrient dense but more calorically dense whole grains and legumes.  When you eat like this, you can eat when you are hungry and stop when you are full, never feel deprived, and still achieve and maintain an optimum weight.


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Micheal Greger MD, one of the foremost authorities on the impact of nutrition on our health, recommends including these every day:

  1. greens (dark, green, leafy vegetables)
  2. beans
  3. berries
  4. green tea
  5. nuts

Sounds simple, doesn't it?  Health promoting habits should be!!!



Vegan Blueberry Muffins with Crumb Topping

From Patty "Sassy" Knutson ,

Makes 6 giant or 12 small muffins.


paper muffin cups

1.5 cups flour (best with half whole wheat flour and half unbleached white flour)

0.75 cup Sucanat or other granulated sugar (I just use regular sugar.)

0.5 teaspoon sea salt

2 teaspoons aluminum-free baking powder

1/3 cup applesauce

1 tablespoon flax seeds

1/3 cup non-dairy milk (and extra non-dairy milk or orange juice as needed)

1 cup blueberries, fresh or defrosted frozen

0.25 cup Sucanat or other granulated sugar (I just use regular sugar.)

1/8 cup whole wheat flour

1 tablespoon non-dairy butter (I use Earth Balance organic buttery spread.)

0.75 teaspoon cinnamon


Prepare a "flax egg".  Grind 1 tablespoon flax seeds in a blender or food processor (I've only ever used a dedicated coffee grinder to grind flax seeds).  Slowly add 1/6 cup water and blend until it produces a gooey mixture (I transfer my flax seeds from my coffee grinder to a plastic bowl and blend the water into the seeds using a hand mixer.).  Be sure to clean out the blender, food processor, or hand mixer immediately.


Preheat oven to 400 degrees F.  Place paper muffin cups in muffin tins.


Combine flour, sugar, salt, and baking powder.  Pour the applesauce into a 1 cup measuring cup, then add the flax egg and enough milk to fill the measuring cup.  Add to dry ingredients and mix well.  If batter is too dry, add more milk or some orange juice to moisten.  Fold in blueberries, then place batter into the muffin cups.


Mix 0.25 cup Sucanat or other granulated sugar, 1/8 cup whole wheat flour, 1 tablespoon non-dairy butter, and 0.75 teaspoon cinnamon until any large clumps are worked out.  Sprinkle topping over muffin batter before baking.


Bake 15-20 minutes, until the topping and the tops of the muffins are golden.  Allow to cool briefly on a wire rack before removing from muffin pan.


There are Only Three Whole Foods on the Planet with More Antioxidant Power than Cloves...



... and Amla Powder is One of Them!


You're thinking right about now, what golly gracious is amla powder (pronounced um-la)!  Amla powder is created from dried Indian gooseberries.  It is available at Indian grocery stores as well as on

It does not taste good all by itself, but a teaspoon can easily be slipped into a morning smoothie without detection and add a super antioxidant boost to your day.


Eleven Restaurant Offers Elegant Plant-Based Tasting Menu

A vegetarian tasting menu is a permanent fixture on the menu of Eleven, located on Smallman Street in the Strip District.  A simple request to your waiter or waitress and the tasting can easily and elegantly be made entirely plant-based.

Pictured above are the beet salad and potato steaks that I was served as part of the tasting the last time I was there.  The presentation is half the enjoyment.

Eleven Contemporary Kitchen is the eleventh innovative restaurant from big Burrito Restaurant Group.

I can save you $25 (US customers) or $35 (Canadian customers) off of your shipping expense if you use the following promotional code when ordering either online at or by calling 1.800.848.2649.  I do receive a small commission from Vitamix for every purchase made using my promotional code, but it wouldn't change my recommendation of this product even if I didn't.

Promotional Code: 06-008273
Logo by David M. Bowers

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