About the
Kitchen Wizard Recipes and Me
How many people are not aware that their health
issues are possibly related to their food?
I’m Barbara Binstock, a health-conscious homemaker,
for 62 years, (a mother to 4, grandmother of 10).
At 14 years old, my best friend suffered with acne and
in seeking help she discovered (and introduced me to) the
National Health Association (NHA), a health organization
founded by Dr. Herbert Shelton (and others), promoting
self-healing through natural lifestyle habits like raw,
plant-based diets, fasting, and sunshine.
NHA advocates for drug-free living to prevent and reverse
disease. I was intrigued to learn our bodies
heal themselves naturally and followed their advice. Ever
since I’ve looked into our food if anything wasn’t right.
When we determined gluten was a migraine trigger
for my husband, we became gluten-free! That’s when
I had first read the ingredients listed on the labels of
packaged gluten-free products. Most were loaded with
sugar, non-nutritive carb flours like rice or corn, highly
processed oils, and chemical preservatives.
Becoming Gluten-Free in itself is not necessarily
the cure-all for for people with digestive issues. There are
ingredients in addition to gluten in your food that may
still be a culprit in your body after you are gluten-free.
So The Kitchen Wizard is about
gluten-free recipes that are healthy,
REAL FOOD, quick to put together
from scratch, with simple,
natural ingredients that you’re very
likely to have on hand or obtain easily in most food chains.
I favor gluten free, Dairy-Free, low in fast-digesting simple
carbs and no high-heat processed oil.
”THE BIGGEST HIDDEN DANGER TO YOUR HEALTH”
(Published in the American Journal of Clinical Nutrition)
“Two slices of wheat bread,” spike your blood sugar
more than a can of soda, a candy bar, or 6 teaspoons of
sugar. Like biting into a slice of cheesy pizza, it keeps you
addicted, coming back for more.
“Compounds in wheat can damage every tissue
in your body. Today’s wheat contains gut-punching lectins.
Every bite is causing silent damage,” says well-known
author, cardiologist, and researcher (Dr. Alessio
Fasano, prof. of medicine), and many other scientists,
who showed how wheat prevents weight control.
Most people wouldn’t consider giving up any of their
favorite foods, unless they’re told they have no choice.
But by then it may be too late to repair the damage done
to their body by what they’ve been eating. Manufacturers
know what ingredients and tastes are likely to keep people
coming back for more. Billions of dollars are at stake for
them.
Only by eating real food made from scratch can we
identify and eliminate any ingredients in our diet that
don’t agree with us. Packaged foods may contain hidden
ingredients. Among the worst are “natural flavors, spices,
colors, and preservatives.” What are they really? chemicals
that we can’t identify and eliminate.
Children are not being ‘picky’ eaters. certain aromas,
textures, or seasonings warn some kids (or adults as well)
to avoid eating them due to a sensitivity to them. I couldn’t
stomach the thought of tomato sauce until I was 12. Then I
discovered I liked Pizza. (I still don’t love tomato sauce). It
happens to be warning ME it’s inflammatory.
Manufacturers are not required to list any ingredients that
are less than 2% of the contents. You see the suggested serving
size on the package. What is so bad about that? How many
other packages may you eat in the same day, with a similar
dose of up to 2% of unidentified chemicals, causing you an
overdose? You see the suggested serving size on the package.
So I quickly decided to “bake all our own baked goods
from scratch,” creating healthier blends of gluten-free
ingredients, for which I did extensive research. That’s
why I offer a diverse range of recipes here. It will explain
why my limited recipes are what they are, regardless
of who may disagree with my choices.
No one needs “gluten” in their diet! Many people,
(not only celiac), often feel better with a gluten-free
diet. But what else is tucked into your diet causing
you compromised health? Fiber is absent from
traditional white flour.
I believe we need healthful treats every day, not only
for a pleasant respite, but to prevent deficiencies and add
nutrients in our diet. They can also help maintain a healthy
weight. I believed in this so much that I researched this for 5
years before I composed this website.
Best of all my recipes are quick and easy to put
together and leave some room for not being precise.
Most are simple batters instead of dough.
The blood-sugar spike from high-carb breads elevates
dopamine, the origin of the word ‘dope.’ Manufacturers
ensure repeat sales by making their foods addictive.
When it comes to sugar, not only is it a highly addictive
substance (surpassing that of cocaine, according to
some studies), but other ingredients are also highly
addictive, especially salt and fat.”
But when you balance carbs with fiber or high quality
protein, like a steak, chicken or fish, you erase the sugar spike
and balance your carbs. Standard ‘gluten-free’ baked products
are mostly fiber-free starch. (Rice flours, corn starch, sugar,
potato starch, and worse yet yellow high-heat processed
vegetable oils (corn, sunflower, canola, safflower).
Why wait until your health is compromised?
There are cleaner gluten-free wholesome foods that will
quickly become new favorites to you and family. The
healthiest for baking are neutral tasting Olive or Avocado
oils or Coconut which may add a slight coconut flavor.
Giving up favorite baked goods never lasts. But
now you can enjoy all your favorite baked goods while
being gluten-free, using my recipes, and you’ll never
give them up! They’re more delicious than the classic
original versions. And they smell so appetizing!
Sugar substitutes can also contribute to migraines.
They can also interfere with your body’s ability to
control many functions. Even Stevia, touted as safe
and natural, is actually deadly. These can even interfere
with some medications.
What sweeteners are safe and natural? Dates, Raw
honey, bananas, coconut sugar, berries, apples, just
to name a few. They’re easy enough to bake with as
you’ll see in my recipes that don’t need sugar.
Big food industries cleverly keep you addicted to
foods that make them huge profits and cause your body
to silently deteriorate inside where you don’t see it.
Your body tries to tell you, but you can’t usually
understand it’s language.
Which Gluten-Free Flour Should you use?
As I’ve been researching and writing this book to help
people fit a new lifestyle such as gluten free, paleo, keto
and vegan, the number of traditional flour substitutes
grew. The amount of flour substitutes has grown so
large, you’ve likely found yourself wondering which
to choose.
After researching gluten-free flours I was convinced
that all gluten-free flours had a negative in them if
over-consumed.
Having enough fiber content in your carbohydrates
slows down the digestion of sugar, (sugar spikes)
that over time can lead to insulin resistance and
diabetes. Gluten-free Flours I haven’t tried are *Teff,
Cassava, and Millet, seed flours which should work
in baking as flour substitutes.
Teff is a seed flour high in fiber that provides an
energy boost comparable to coffee, but without
that caffeine crash. There are a lot of diseases
whose main cause is inflammation. A person may
prevent inflammatory diseases (aches & pains) by
eating teff grains on a regular basis, but in excess
may cause digestive issues.
Teff contains a high amount of phytate which
inhibits mineral absorption. So people with zinc or
calcium deficiency are recommended not to consume
teff in large amounts. So when it is taken as a major
staple food, a thiamine supplement is recommended.
Also, the excessive consumption of fiber might cause
gas and bloating.
Organic, certified gluten-free oat flour, (simply ground oats),
almond flour, (simply ground almonds), became my choices
for wheat substitute flours. They’re readily available affordable,
have the least negatives and work in most recipes in place of
wheat flour. Today’s wheat contains gut-punching lectins.
Is everything that comes in a package safe to eat?
Is it FDA approved? FDA is approving many things you
should not eat! They allow manufacturers to omit from
the label up to 2% of any ingredient, that is NOT on the list
of known allergens.Yet many surprising common
ingredients like black pepper, onion, MSG, sulfites, and
sulfates produce a horrible allergic reaction in some
people who I know.
What’s in YOUR Gluten-Free food? Read the food
labels. Not only should we know what’s in our food,
for sensitivity and allergen reasons, but because
popular additives like gums, or carrageenan or “natural”
flavors or colors (which are NOT really natural),
can be at the root of your digestive issues or can
unbalance and ruin the results of many recipes!
You need to read the ingredients on labels of packaged
food Items. Watch out for chemicals like MSG, maltodextrin
and BHT. highly processed (high heated) oils like safflower,
Palm, and canola have become familiar names on labels,
but they’re some of your body’s worst enemies.
They are aging you prematurely, causing aches and
pains, inflammation, compromised immune systems, and
slowly developing into future major diseases.
No need to buy salad dressing. Just sprinkle on cold-
pressed olive oil (or avocado oil for a more neutral taste),
with 1/2 a spoon of balsamic or cider vinegar or honey and
mustard. Quick, cheap,tasty. No hidden emulsifiers and
chemicals that erode your insides! You’ll love taste and
convenience and likely save money as well.
No need to give up Treats you love. There are gluten-free,
dairy-free alternatives that don’t spike your blood sugar like
similar recipes will. The object is to retain fiber in recipes
that have added sugar. I’ve devised, and made and
photographed all these recipes. I chose them for
familiarity of taste, healthier ingredients, availability,
reduced sweetening, and simplicity.
And best of all, you can tweak them to suit your taste
preferences. They go together quickly, made from
ingredients similar to all the other recipes. That keeps
these easy to stock up on. They seldom call for an electric
beater or rolling pin. Most are simple batters, with the
proportions changed to create breads, rolls. cookies,
muffins, fluffy baked donuts and cakes.
You can create healthy treats, even no sugar frostings
and condiments using these quick, easy recipes with simple
basic ingredients (or substitutes if you are sensitive to any of
these ingredients).
These recipes are Gluten-free, Dairy-free, Sugarcane-
free, Kosher Parve which means “certified” to be dairy
free).
Many people aren’t aware of all the allergens (even
plant-based) that are troublesome (to them or
their children).
Researchers agree we need to eat frequently to avoid
cravings and binging. Three small meals and 3 small
healthy treats (like fresh fruit or nuts) can control calories
and hunger and avoid nutrient deficiencies.
Wheat can cause detrimental sensitivity and health
issues to everyone. No one needs gluten. It holds
baked goods together, but so do other substitutes as
you will see here.
When I first sought gluten-free
recipes, hoping to minimize
my husband’s migraines,
I noticed CUPS of sugar, or
‘sugar substitutes,’ ‘bad oil’
choices, fast-burning flours,
and culprits that send people
searching for the cause
of their distress. Symptoms of Celiac can resemble those
of other diseases. So, many folks suffer for years, because
they can’t identify the culprit in their food when they don’t
make it from scratch. Restaurants and frozen dinners can
contain chemicals you are sensitive to.
The FDA only requires 10 known allergens to be
listed as ingredients on the label. They also allow up
to 2% of possible digestive irritants to not be listed!
Onions and black pepper sound like everyday food
and are seldom mentioned in ingredients lists. Often
you just see “spices,” as if no one is allergic to them.
They’re used in so many readymade foods, and can
put a multitude of people in their doctor’s office. “Just
take a pill to relieve the symptoms,” a doctor may say.
There’s no profit in telling you to avoid such allergens.
You will see that my recipes are not just treats.
Their purpose is to replace most classic wheat flour
baked goods with healthy gluten-free & Dairy-Free
delicious ones. But I bake our loaf of flaxseed bread
as our staple every week.
My flour of choice is Organic Oat plus some nut
flours or ground seeds. Most of these recipes can be
egg-free if necessary, using egg substitutes.
My sweeteners are either coconut cream in coffee, or
honey, maple syrup, coconut sugar, molasses, dates,
or overripe bananas in baked goods. They are the least
likely to ‘spike’ your sugar. I do not recommend any
other sweetener.
My oils are: coconut, avocado, or olive oil. You
can have peace of mind knowing I’ve successfully
made and photographed all the recipes on this site.
You’d be surprised to learn most children aren’t
being “picky” when they stare their food. Their instinct
may be warning them about something that doesn’t
agree with them, because allergens are hidden in
Some foods that just don’t agree with them, and they
don’t have the ability to express that.
We all think any food in a package is ‘SAFE.’ (The FDA
approves of it). But 2% of the ingredients are not required
by law to be listed on the label, unless it’s on the ‘known
allergens’ list, (only of tree nuts, eggs, wheat, soy, shellfish,
dairy milk and cheese). Also, you need to be aware of
“arsenic in candies.” Just Google that. The list will shock you.
WHY doesn’t becoming ‘Gluten-free’ work for a lot
of gluten-sensitive people? Because of what else is
in THEIR gluten-free food? Onions can give similar
reactions to gluten. It took years for my husband to figure
that out. He actually had an allergic reaction to onions
being fried and filling the air in a kitchen. So many prepared
foods contain onion that he has to ask wherever we eat.
Common ground black pepper threw my daughter-in-law,
into a full-blown allergic reaction!
Did you know…You can leave out onion and its
close relatives, and never notice it is missing?
Celery,especially the leaves, imparts intense flavor, and
chopped celery (even if sautéed) is a perfect texture
substitute. So are many more seasonings. Garlic
is often tolerated by many who can’t eat onion.
Dillweed, sage, basil, coriander, rosemary, cilantro, thyme,
parsley, etc. add flavor and appear not to aggravate
any tummies.
You’ll notice my treat recipes are made, from
scratch, gluten-free, mainly organic oat flour. I buy
it from Whole Foods or make it myself by grinding
organic oatmeal into flour in a coffee grinder and
shaking it through a mesh strainer.
It’s so worth doing! You’ll not only get great results,
you won’t be swapping healthy whole grains for
non-nutritive, fast-burning starch. To lighten the
density of the baked goods, I mix in tapioca starch,
or arrowroot, which are healthy slow digesting resistant
starches made from the Cassava root.
Flaxseed bread
We not only avoid gluten. We avoid
the cane sugar overload in packaged
gluten-free mixes and products, and
fast-digesting starches which also
spike your sugar, and chemical
additives (carcinogens such as
Metabisulfite), is on too many labels.
It’s been a banned health hazard in NJ,
known to cause people a variety of
problems. (e.g. Just Google, “Polysorbate 80”). It’s used
as an emulsifier for plastic as well as in food. It’s used in so many
packaged foods, and ice cream. Even if the FDA says it’s safe,
(why should we eat it)?
“SAFE” by FDA standards only means most people who ate it
had no immediate adverse reactions to it. It doesn’t mean what
quantity was deemed safe, or who is it NOT safe to serve it to?
Or what are the effects on your organs after a length of time?
Processed sugar substitutes are proven to not satiate the brain’s
desire for something sweet. Xylitol can kill a dog. Stevia has a
metallic aftertaste. Agave gives a worse sugar spike than sugar.
I believe in making everything from scratch. Not even a
packaged mix! (Yes, these recipes are as quick and taste good)!
When you don’t know what you’re eating, if you or your family
develop health issues or allergies, you’ll run to find a ‘medical’
remedy, which can make your symptoms worse, instead of
finding and eliminating the cause.
I realize how little time there is today for most parents to
follow the health reports I’ve accumulated. I’ve based my
recipes on medically validated health information.
Having had two diabetic parents, and my own tendency
toward high cholesterol and sugar, I’ve been on guard for
many years. I’ve added my personal tweaks to the original,
‘presumed healthy’ recipes in this book. I’ve reduced the
sugar, substituted excess oil with unsweetened applesauce,
or banana, and swapped wheat flour for gluten-free organic
oats.
I avoid using processed packaged foods, canned fruits,
jams, or prepared mixes by anyone.
I use only healthy oils (e.g. coconut, olive, avocado)
instead of unhealthy *ultra-processed oils which you’ve been
led to believe are healthy, (like canola, safflower, grapeseed,
corn and sunflower), I stick with plant-based, organics. All sugar
substitutes have no long-term proof of safety, especially for
children, pets, or guests who may eat what you make. (Use
them at your own risk). They’re shown to not satiate your
sugar craving and to alter your brain’s perception of sweet.
Yes, it’s difficult to find
uninterrupted time to cook
and bake from scratch
while I manage a busy
business,(and create this
recipe website as well). So
I jump on any recipe that
gives the security of homemade,
(and the taste and aroma)
that can be put together in
minutes instead of hours. I focus on easy-to-get ingredients
that are most likely already in your pantry. And I freeze a
lot for future convenience.
Researchers have said for many years the reason the USA
has an obesity problem is due in part to 60 percent of the
calories Americans eat coming from *ultra-processed foods
like bread, soda, chips, baked treats, fast foods, artificial
sweeteners, and candy. If we just focused on that, we could
probably wipe out 60 percent of diet-related disease.
Just Eat Real Food.
I avoid butter and dairy in favor of organic plant-based, I
minimize quantities of healthy sweeteners (and avoid refined
sugar). I’m sorry to say, I still avoid and don’t trust sweetener
substitutes and (non-nutritive) sweeteners. There are natural
low glycemic alternative sweeteners: coconut sugar, raw sugar,
bee or date honey, maple syrup, molasses, fruit pectin, etc.
I started this website to help keep my friends and family
healthy, not for any financial or personal gain, nor is it
supported by advertisers who could influence my truth.
I have a retail website where I sell many hard-to-find
useful kitchen items. I don’t need to annoy you with
pop-up ads.
I hope you’ll enjoy the lovely products I sell and the
awesome easy recipes. Please join us by signing up. I
promise never to annoy you with emails unless something
new and worthy is added.
*Health Disclaimer: Information in this book is approximate,
and provided to inspire your own research. Always read labels, warnings,
and directions before using or consuming products.
Content in this book is not intended to substitute advice by your health
professional. We recommend that you do not use this information
to self-diagnose or treat a health or medical problem. Dietary information
and statements within are here to inspire your own research. The author
and J. Mark Press do not assume liability for inaccuracies or misstatements,
or endorse or warrant any websites, brands or products as healthy. For full
product information always contact its manufacturer.
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