Scratching an itch for healthy food

Gluten-free cookies are on display as Tammie Duggar teaches a cooking class at her home in...
NICHOLAS DRANEY/Standard-Examiner
Story by Katie M. Ellis
(Standard-Examiner correspondent)
Mon, Apr 2, 2012
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When Tammie Duggar’s husband told her he was allergic to wheat, dairy, soy, eggs and tomatoes, she sat on the floor and cried, panicked that she could no longer make the food she knew how to make.

However, as she began to experiment, Duggar found a new world of food her husband could eat — and which was healthier for her family.

She became a sponge for information on diet and nutrition, and now teaches healthy-cooking workshops and has a cookbook full of original recipes for those with (or without) food sensitivities.

“I thought we are going to starve to death," said Duggar of her response to her husband’s news. “I had no idea what I was going to feed my family. I had a really good friend that opened my eyes to all the variety of food available to us. She took me under her wing and taught me how to cook different types of nutritious food. … My credentials are that I’m a stay-at-home mom who has cooked and cooked to figure out what my family likes.”

When friends began asking Duggar for her recipes and encouraged her to write a cookbook, the Bountiful woman decided to do just that.

Since she makes everything, including sauces and salad dressings from scratch, she called the book “Scratch.” It’s a concept some people are afraid of.

“Some people never open it because the word ‘scratch’ scares them, but once you try it, you find out it’s not scary, it’s simple. There may be one ingredient in each recipe you haven’t heard of. You can find the food at the regular grocery store,” she said.

The self-published book, which she sells for $30 on her website, www., includes ways to tailor the recipes for gluten sensitivities. Duggar said 90 percent of the recipes are either gluten-free or can be tailored to be gluten-free.

She admits she can’t please everyone with every recipe.

“When someone says they don’t like something, I say ‘I’m sorry. We all have different taste buds,’ ” Duggar said.

She tells moms not to get discouraged if their family isn’t happy with a meal. Just keep trying, she advises.

“Just this morning, my daughter said, ‘Mom, will you make that smoothie I used to think was disgusting?’ ” Duggar pointed out.

Amy Clarke of Farmington said she has had success with the cookbook.

“Besides my family recipes, I use (‘Scratch’) more than anything else. I love it. It’s so easy. It helps me think, ‘I can do this from scratch,’ ” Clarke said.

The classes

Duggar also holds workshops in her Bountiful home.

“The classes help you to understand ways to incorporate new foods into your diet and menu for your family without them even knowing,” she said.

Clarke signed up for Duggar’s class after hearing her speak at a wellness workshop.

“Tammie talked to us about how cooking from scratch can be so beneficial to your health because eating whole, real foods is the best for our bodies. For lunch one of the days of the workshop, Tammie cooked for us and made the most amazing tostados. They were delicious. My husband was hooked on how good it tasted, and I was impressed that it was made totally from scratch — whole, fresh and real,” said Clarke.

“So we bought her recipe book and signed up for her nourishing families cooking classes at her home. Tammie is very practical, knowledgeable and really has a passion for yummy, healthy food. She is constantly creating new recipes and sharing them with her friends. She wants everyone to share in her desire to not only make their own self healthy, but their families as well,” she added.

The $180 class Clarke took has six sessions on whole grains, balanced meals, herbs and spices, smoothies, sugar solutions, and sauces, dressings and dips.

Duggar teaches skills like making your own salad dressing, cooking with quinoa and using Stevia to replace sugar.

Audience reaction

Marci Hall of Layton attended the whole-grains session and was impressed.

“It was very informative. It gave me a good knowledge base to jump-start new things,” she said.

Marisa Sharpe of Layton said she liked learning how to sneak healthy ingredients into her family’s meals.

“You can be cooking more healthy and it still tastes good. Sometimes I just cook as my mom cooked. It’s good to learn new ideas to make healthier things,” she said.

Duggar also teaches in-depth courses that include personal mentoring sessions, for $575 to $1,200. She holds a gourmet date night with her husband to teach couples how to nourish their bodies and their relationship. The date night costs $40 per couple and is held from 5:30 to 8:30 p.m. the second Saturday of each month in their Bountiful home.

More information about the workshops is available at

Peanut Butter Chocolate Smoothie

1/2 frozen banana

2 tablespoons organic unsweetened peanut butter

1-2 tablespoons cocoa powder

2 cups milk, or 1/2 cup plain yogurt and 1 cup water

1-2 scoops protein powder

1 tablespoon flax oil or 2 tablespoons ground flax seed

8 ice cubes

In a blender, combine the ingredients in the order listed until smooth. Serves 1-2.

Per serving: 660.6 calories, 26.1 grams total fat, 6.1 grams saturated fat, 3.6 grams polyunsaturated fat, 1.8 grams monounsaturated fat, 89.8 milligrams cholesterol, 447.7 milligrams sodium, 1,588.7 milligrams potassium, 57.5 grams total carbohydrates, 11 grams dietary fiber, 33.5 grams sugars, 54.5 grams protein.

Veggie Scramble

In a frying pan or skillet, sauté the following ingredients until tender-crisp:

1/2 cup zucchini, thinly sliced

1/3 cup green onions, chopped

1/3 cup red pepper, julienne

1 clove garlic, crushed

Beat together the following:

4 eggs

2 tablespoons grated parmesan cheese

Salt and fresh ground black pepper to taste

Pour the mixture over the veggies and cook until eggs are done, stirring occasionally. Once done, add 4 halved cherry tomates.

Serve immediately. Serves 2.

Per serving: 192.7 calories, 1.6 grams total fat, 4 grams saturated fat, 2.1 grams polyunsaturated fat, 4.4 grams monounsaturated fat, 374 milligrams cholesterol, 470.2 milligrams sodium, 316.4 milligrams potassium, 6.9 grams total carbohydrates, 1.7 grams dietary fiber, 1.4 grams sugars, 15.8 grams protein.

Citrus Salad

Prepare the following:

1 orange (cut orange into wheels horizontally, then separate into triangular segments)

1/4 cup fresh parsley, finely chopped

1 red bell pepper, seeded and diced

1/2 cup red onion, diced

1 cup baby spinach

1 head red leaf lettuce, coarsely chopped

Toss the above ingredients together with the following and serve:

2 cups cooked quinoa

1/4 cup toasted pecans, chopped (optional)

1/3 cup Citrus Dressing

Prepare the dressing by combining the following in a blender; blend until creamy:

2 tablespoons fresh orange juice

2 tablespoons balsamic vinegar

2 tablespoons olive oil

1 tablespoon Dijon mustard

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1 teaspoon orange zest

1/4 teaspoon salt

Pinch of fresh ground pepper

Serves 4-6.

Per serving, based on 5 servings: 280.6 calories, 12.3 grams total fat, 1.1 grams saturated fat, 1.8 grams polyunsaturated fat, 6.5 grams monounsaturated fat, no cholesterol, 238.7 milligrams sodium, 345.8 milligrams potassium, 36.4 grams total carbohydrate, 5.5 grams dietary fiber, 7 grams sugars, 7.3 grams protein.



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