Goleta House Concert with Owen Plant

The Kole's had the pleasure of singing in Goleta for a great house concert with Owen Plant opening for us. He blew us all away with his sound. If you like James Taylor and Bob Marley, Owen definitely has a mix of the two with his own caribbean feel. It was a magical night and we really connected with the audience and the stage. Thanks to the amazing sound by Roy Donkin and the great pictures captured by Daniel Seth Pagel Photography!
Thank you to all who came out to support!

Join us at our next gig at the Malibu Winery May 28th at 5PM for a great show. Be sure to bring your picnic and enjoy some amazing Semler wine!
See you there!

Gluten Free Sugar Free Apple Pie

Last night I made a glorious creation! I am on a cleanse right now where I can't have sugar, corn or soy products, alcohol, gluten and dairy. The only sugar I am allowed is 1 fruit a day and only a select few. So you could imagine I was a little overwhelmed. No SUGAR?! I am a sweets junkie..!


So here's what I came up with..
-Brown rice tortilla cut into a smaller circle (like a tart)
-1 apple thinly sliced and laid out on a baking sheet
-add cinnamon and "Just Like Sugar" It's an amazing sugar replacer that's all natural and made from chicory root and the flavoring from a rind from an orange!! It's the closest to sugar I have come across. You can find it at Whole Foods.
-a slice of butter in the center of the baking sheet to melt over the apples. (Yes! I can have butter!)
-set the oven to 375 degrees and put them in for 15 minutes or until soft with a slight crunch.
-take brown rice rounds and lightly butter. Stick in a pan and fry on low heat until a little crispy.
-take out of pan and butter with almond butter. (You can also use sunflower butter, cashew butter, or whatever your fave is!)
-layer the apples on top and enjoy!

These are SO easy to make and I finally found a yummy dessert I can eat that I didn't feel guilty about. The only sugar in this dessert is the natural sugar in the apples. Take that cleanse! If you try this let me know what you think of it!

Gluten Free and Fabulous!

Okay friends so as you know I have been gluten free for quite a while now and loving it! At first it was a question of "Well what the hell am I supposed to eat?!" Not to worry...there's tons!! And you can even go out to eat with your friends. I am seeing more and more people as well as friends going gluten free and a lot of it for health reasons. Don't worry if you're just hopping on board the train, it gets easier! You're body gets used to what you feed it and the cravings become less and less. SO my GFBF,(gluten free best friend) here are a few tips!

- When you go to a restaurant ask if they have a gluten free menu, a lot of places do! And if not alwaaays make sure you ask what's in the sauce of a dish and tell your server you have a gluten allergy so they can tell the kitchen. There is hidden gluten in everything! Salad dressing is one of them as well as soup. I tried to get sweet potato fries from a restaurant once and later found out it was covered in wheat as the batter. No bueno..

-"Bragg's Liquid Amino's" is a good soy sauce replacer. You can put it on anything though. I love to bring it with me to sushi!
- Natural Cafe is a great place to eat if you're GF. (They have Bragg's!)

- Whole Foods will be your best friend or any similar health food store. They have a GREAT gluten free pancake and waffle mix from "Namaste Foods" in the gluten free section. I have made them in my waffle maker and they are delish.
- Trader Joe's is FINALLY starting to get more gluten free foods in stock. I made some yummy brownies from a GF mix they have in the baking section. Get it!!
- Cook at home more. I know..sounds like a lot of work right? NOT! Not only is it good to know exactly what you're putting in your body but you are learning to become a better cook! (Go wifey!) If you need a quick meal grab Trader Joe's microwavable brown rice, their pre-packaged chicken pieces, some veggies,(frozen or not) and their GF curry sauce. Yum!

-The best GF bread I have EVER had is called "Udi's." They have white bread, whole grain, and cinnamon raisin. I actually love it more than real bread and makes a great grilled cheese! Available at Lassen's, Whole Foods, or your local health store. They also have pizza crust and muffins!
- Try not to eat too many corn products. That stuff is in everything! You want to get some balanced nutrition. Look for rice chips or brown rice tortillas. I like Beanitos chips. (Whole Foods)


I have a couple GF recipes in previous posts so please check it out. Also check out this site glutenfreeda.com. They have weekly recipes and tell you how to make yummy treats like Banana bread and your own "flour" tortillas.

I promise you are going to feel better and maybe even shed a couple pounds or more. Not too shabby eh?! It's all about being good to our bodies and treating it with love! Hope I've helped!