Posana’s Fried Chicken & Sausage Gravy

Posana Café is an upscale casual, farm-to-table restaurant that also happens to be 100% gluten-free.  Dining in a restaurant that is completely gluten-free removes the cross-contamination worry and allows one to focus on the food. Just glancing at the menu has me wanting to plan a trip to Asheville, NC to dine at Posana Café.  If I leave now, I should be able to arrive in time for dinner.

More about Posana Café :

Executive chef and co-owner of Posana Café Peter Pollay opened Posana in 2009 as the first 100 percent gluten-free restaurant in the country, and it remains one of only a few today. One look at Posana’s menu, and the phrase “gluten-free” never enters your mind. Posana’s brunch menu boasts everything from scratch-made, gluten-free pastries like muffins and pancakes to fried chicken and gravy, while the dinner menu features additional gluten-free surprises from burgers on toasted buns to lobster mac and cheese.

Chef Pollay’s inspiration for Posana came after his wife was diagnosed with Celiac disease. After he noticed a lack of safe dining options for her outside the home, Chef Pollay, an honors graduate from the Culinary Institute of America who has worked with several industry greats including Wolfgang Puck, wanted to fill the void in the marketplace. His wife’s only request? That the food be so good the “gluten-free” element would go unnoticed.

Posana isn’t just good for the body…it’s good for the environment. Posana is a 3-Star Green Restaurant certified with the Green Restaurant Association, which fits perfectly with Asheville’s designation as America’s Greenest Dining Destination. As the president-elect of the Asheville Independent Restaurant Association, Posana’s co-owner and executive chef Peter Pollay played a fundamental role in that initiative.

If Posana Café is a little to far for you to visit, consider making the Fried Chicken & Sausage Gravy for dinner instead.

Fried chicken with sausage gravy

Posana’s Fried Chicken with Sausage Gravy

Servings : 4

For flour mixture

1 cup cornstarch

1 cup white rice flour

½ cup corn flour

2 tablespoons smoked paprika

1 tablespoon onion powder

1 tablespoon garlic powder

1 tablespoon salt

1 tablespoon black pepper


1. Place all ingredients in a bowl and mix thoroughly

2. Set aside.

For gravy

½ pound breakfast sausage, raw

3 tablespoons butter, unsalted

¼ cup white rice flour

1 teaspoon potato starch

1 teaspoon cornstarch

3 cups whole milk

to taste salt

to taste black pepper


1. In a medium saucepan, place sausage and cook.

2. While sausage is cooking, break into smaller pieces with end of spoon.

3. Add butter and melt,

4. Add flour mixture and stir until smooth, when completely smooth

5. Add milk, reduce heat to medium,

6. Let mixture thicken, stirring occasionally

7. Season with salt and pepper

For fried chicken

4 ounces canola oil

4 each chicken breast boneless, skinless

4 ounces buttermilk


1. In a bowl, soak chicken breast in the buttermilk

2. Add oil to a cast iron skillet or sauté pan. Heat on medium high

3. When oil is hot, remove chicken from buttermilk, let excess drip off

4. Place chicken in the flour mixture to thoroughly coat

5. Gently place breaded chicken in pan

6. Cook until golden brown and turn to other side

7. When second side is golden brown, remove chicken and place on rack

8. If chicken breasts are thick, you will have to place in 375 degree oven for 7 minutes to finish cooking.

9. Serve chicken with ladle of sausage gravy.

Don’t let the length of the recipe intimidate you, break it down into smaller steps and get ready to enjoy a decadent feast!

Have you been lucky enough to dine at Posana Café?  Is there a restaurant near you that is 100% gluten-free?

Udi’s to the Rescue

No one should have to pass up a cook out because they are following a gluten-free diet.  Udi’s Gluten Free comes to the rescue with Gluten-Free Hot Dog and Hamburger Buns.

hotdog  hamburg

The best part about these buns is they don’t have to be toasted to taste good!  The buns are available in “Classic” or “Whole Grain” and can be stored at room temperature for a short period of time (a few days). Simply top with your favorite cookout food and enjoy!  We have found that the Udi’s buns hold up well to many toppings without falling apart or crumbling. 

Some of our favorite burger toppings include:

  • Lettuce
  • Tomato
  • Cheddar
  • Avocado
  • Bacon
  • Frank’s Red Hot
  • Salsa

Some of our favorite hot dog toppings include:

  • Shredded cheddar cheese
  • Chili
  • Ketchup
  • Mustard
  • Relish
  • Sauerkraut

Consider setting up a toppings/condiments bar or station when hosting a cookout.  Prepare meats on the grill and then serve, buffet style, next to the available toppings. 

Udi’s buns are reasonably priced (I usually find them for $3.99 – $4.99/package) and widely available.  There is a store locator on the left side of this page if you are having trouble finding the buns locally. Sign up for the Udi’s Newsletter and receive a $1.00 off coupon.  

What is your favorite way to top and Udi’s Gluten-Free bun?

*The products mentioned in this post were sent to me free of charge.  The thoughts and opinions shared here are mine and have not been influenced by anyone or anything.

What Not to Do

Today’s training plan called for speed work.  I had plans to get out before the sun came up, but weather and staying up too late contributed to that not happening.  I headed out around 10:00 AM to do my prescribed miles – 1 mile warm up, 2 x 2 miles at HMP (half marathon pace), 1 mile cool down.  I knew it would be warm and humid, but I didn’t think it would be like running on the surface of the sun. 


Not only was it hot and humid, but the sun was out (a rarity these days), wind was in my face and I was heading up a long, gradual hill.  My half marathon pace is 8:21 and I ran that first mile of the speed work at 8:18.  I had to wait for the traffic light, thank God, so I took the time to drink some Gatorade and let my HR (heart rate) come back down into zone 2.  When it was taking longer than normal, it was time to change the plan for the run.  I decided to run mile 3 slower and then possibly try for another HMP mile once my HR came down a little.  Since I was running through some small, rolling hills, it was hard to get my HR down.  It probably didn’t help that there was virtually no shade on my run. 

I turned around at 3 miles, paused my Garmin and took some more Gatorade.  What happened to the wind that was in my face on the way up that hill?  I don’t recall feeling this miserable on a run since the last time I attempted speed work on a hot and humid day last summer.  All thoughts of running another half marathon pace mile were gone.  New goal:  Make it back safely. 

As I was running back, many thoughts crept into my mind…

  • What is wrong with me?
  • Why can’t I run at a faster pace?
  • Have I really lost that much fitness from not doing speed work since early April?

Those thoughts were from the part of my brain that tends to get me in trouble.  The part that pushes beyond where it should push.  The part that doesn’t get invited to the party very often.  Then the logical part of my brain spoke up…

  • Talk to yourself the same way you would talk to a client or MIT participant.  What would you advise them to do?  Slow down, ease up, of course.
  • Your heart rate doesn’t lie…it’s hot and humid and it needs you to back off.  Do it!
  • Be content with where you are and appreciate what your body can do today

I hit 5 miles and was feeling a little better, but realized I needed to get home quickly, as I had to go to the bathroom.  There was no place to stop, my only option was to cut my run short by omitting the final half mile, which was fine by me at this point.  Only then I wasn’t sure I was going to make it even if I did cut my run short!  I picked up the pace, not really wanting to, but I didn’t really want to poop my pants either.  Thankfully I made it, but it took a while for my heart rate to come down into zone 1.  It hovered right at 129-132 (top of zone 1, bottom of zone 2) for several minutes. 

As I look back at my run and the data from my Garmin, there were many things wrong…

  • 81 degrees with 80% humidity
  • No shade
  • 10 mph head winds
  • First 2 miles were up hill, third small rolling hills

I decided to write this post to help show others that sometimes it’s necessary to make a judgment call.  I was been hell bent on running speed work because it had been so long since I had done it.  I began to fear that if I didn’t, I wouldn’t be able to perform as well as I hope to in my fall races.  I know better, but that didn’t stop me.  Fortunately I eased up when I did, though I should have known better.  I should have hopped on the treadmill inside or skipped the higher intensity on a day like today. 


Honor your body.  Listen when it tries to tell you something.

The Real Wednesday Post

Yesterday morning I sat at my laptop and cranked out a few blog posts, including this “Wordless Wednesday” post, only to realize a few hours later that it wasn’t Wednesday.  Nope, it was only Tuesday.  I guess I was really excited to get that post up, huh?  That or maybe I am in a rain-induced funk since it has rained every day for the past 16 days here. 

I recently reached out to Sunwarrior for samples of their Warrior Blend protein powder.  In my never-ending quest to defeat ED (eating disorder) and properly recover from my workouts, I needed a product that I could use daily that was kind to my digestive system.  They sent me samples of the three different Warrior Blend varieties:

  • Natural
  • Vanilla
  • Chocolate


More about Warrior Blend:

Warrior Blend fuses and multiplies the power of several rich protein sources into a smooth, great tasting, and revolutionary proprietary formula that is overwhelmingly superior to the individual components alone. This dynamic fusion, along with a cold extraction process, creates a unique, raw, plant-based protein with a complete amino acid profile exceptionally high in Arginine, Lysine, Leucine, and branched chain amino acids.

  • Contains all essential amino acids in a complete, balanced profile
  • One of the best protein powders for any lifestyle, not just vegan or vegetarian
  • Free of solvents, GMOs, radiation, artificial flavors, artificial preservatives, or artificial colors
  • Contains no animal products, dairy, egg, gluten, soy, added sugar, wheat, or yeast
  • Great source of energy
  • No cholesterol
  • Heart healthy
  • Increases metabolism to burn fat while building muscle
  • Easy to digest and creates a feeling of satiety (fullness)
  • Promotes healthy kidney and liver functions
  • A green, hypoallergenic food
  • Improves mental clarity
  • Helps relieve candida

I thoroughly enjoyed all of the varieties, though the Natural is best used in baking or a smoothie.  I went ahead and ordered the small bag of the Chocolate Warrior Blend am couldn’t be happier with it!  I mix 1 scoop of the powder into 8-10 oz of Silk Pure Almond and shake.  I did learn early on that the little metal ball that comes with the shaker container is very important – not using it produces a shake with big chunks.  I have had no digestive issues related to the Warrior Blend (HUGE!) and I just ordered another bag! 

Another big hurdle for me to jump over is not feeling hungry after a workout.  Drinking a protein shake on the way home or just before I hop in the shower is mindless and relatively easy.  The road to a successful recovery requires steps in the right direction and I have been making those with products like this protein powder.  The Warrior Blend has also served as a protein boost on non-workout days when I haven’t quite met my protein requirements for the day. 

I am not going to lie, the Warrior Blend protein powder is not cheap, but I have found the best price on Amazon.com.  The price seems to fluctuate – today is is $23.40/1.1 lb bag, but when I ordered last week, it was $21.99/1.1 lb bag.  I view the price as an investment in my health.  Sure it would be nice to use that money towards a new pair of running shoes, but after struggling to find something that works for me, I know I have made the best choice for me

*I received 3, single-serve packets of the Warrior Blend protein powder from Sunwarrior to sample and review.  I have since purchased their products on Amazon.com.  The thoughts and opinions shared in this post are mine and have not been influenced by anyone or anything.

I Am Enough

Sunday mornings are spent browsing blogs and Facebook as I drink my first cup of coffee and begin to wake up.  This past Sunday I happened across Jill’s post about the “i am enough project”.  This post really hit home with me.  Why?  Part of the reason I have been struggling on and off for the past 26 years with anorexia is the feeling that I wasn’t enough.  I wanted to be thinner, prettier, better, etc. 


As I have grown up, been recovering and going through therapy, I have learned that I don’t have to be all that.  The only person I have to please is me.  I have to be happy and comfortable with who I am, on the inside and the outside.  I need to love the skin I am in and my body for all that it can do, for it is strong and powerful!  This is easy some days and much harder other days.  I wear a constant reminder on my arm on my Road ID:


I am unique. There is no one else like me.  I am enough. 

Weekly Menu Plan 7/8/2013

To whoever is doing the rain dance in Columbus, Ohio:  Please stop!  If the sun does peek through the clouds, it isn’t for long. Yesterday it did manage to stay out for a few hours, though the forecast said rain, so it wasn’t like we made plans to spend any time outside.  Last night we were treated to the mother of all thunderstorms which resulted in a barking dog at 3:00 AM and an extra body in bed with us.  Mother Nature tried to make amends this morning with this:


While it was gorgeous, I won’t be fooled again.  Another week full of rain is on tap this week.  Grr! 

Weekly Menu

Monday – Burgers, Ore Ida Simply Country Style Fries and salad

Tuesday – Tostadas with refried beans & taco meat, corn and salad

Wednesday – Grilled chicken fettuccine Alfredo and salad

Thursday – Bourbon Chicken, brown rice and salad

Friday –Make your own pizza and salad

Saturday – Take-out or Breakfast for Dinner

Weekly Recap

Review: Edison Grainery Q Mac & Cheese <—Great comfort food!

Review: Donato’s Take & Bake Pizza

Gluten-Free Dining at Buca di Beppo

Bring Glutino to your next BBQ

Did you know Chocolate Lucky Charms don’t have any added gluten?

Have a great week!


Bring Glutino to Your Next BBQ

Barbeque season is in full swing now as we celebrate the 4th of July today.  People across the country will be heating up their grills getting ready to throw on some burgers, chicken or veggie kabobs.  If you are looking for some quick and easy accompaniments to bring along to the cook out, consider Glutino’s new Gluten-Free Pretzel Chips.



The new Pretzel Chips are great for dipping into salsa, guacamole or peanut butter!  They also serve as a vehicle for toppings such as hummus, cheese or smoked salmon.  I have a friend that makes these incredible goat cheese appetizers on crackers that would be out of this world on these chips!  Simply use spreadable goat cheese on each chip, then top with a drizzle of honey and a dash of crushed red pepper.  I promise you won’t be disappointed!


Glutino’s Chocolate Chip Cookies are perfect for bringing along to the beach or pool for a snack.  Just toss in the cooler and go!


I love what the front of the package says, “Semi-sweet.  Totally yummy.”  So true! 


These cookies won’t last long once they are opened.  Each cookie is full of chocolate chip goodness!


A great alternative to homemade cookies when you are short on time!  These are also a great option for family and friends to pick up if they are preparing the meal/desserts in a non-gluten-free kitchen.  Glutino products are found in most mainstream grocery stores across the US.

What are your plans for the 4th of July holiday? 

I am running a race in the morning and relaxing all day!

*The products mentioned in this blog post were sent to me free of charge as a part of the Very Important Gluten-Free Blogger Program.  The thoughts and opinions shared here are mine and have not been influenced by anyone or anything.

Another Wordy Wednesday


Okay, not the picture of health food, but hey, it is gluten-free!  It has been a while that I have known that Chocolate Lucky Charms don’t contain any gluten ingredients, but I have never actually been able to find them locally.  There was a point in time where I was able to order them on Amazon.com, but it has been a couple of years.  A couple of weeks ago I caught a commercial advertising Lucky Charms and the Chocolate Lucky Charms.  I thought maybe they would be in our local stores now, so I checked this past week when I did our shopping.  Lo and behold, there it was on the shelf and it was on sale for $2.50/box, to boot!  I knew Jon would be thrilled at this new “breakfast” treat.


Chocolate Lucky Charms is not labeled “gluten-free” like the Chex cereals, but there are no gluten ingredients on the list.  General Mills is a reputable company that clearly labels any gluten containing ingredients.  For example, the regular Lucky Charms version contains oats, which are not considered gluten-free unless they are the certified gluten-free variety. 

The kids wasted no time digging into this cereal and much like I remember my childhood with the original Lucky Charms, both bowls had cereal left because the marshmallows are the real attraction.  This won’t be a staple in our house, but it is nice to have options available for special occasions. 

Stay tuned tomorrow for a review on a new Glutino item that it great for summer picnics and cookouts.

The Spirit of the Marathon II

I was offered a unique opportunity to see Spirit of the Marathon II on June 12, 2013, but was unable to make it due to a prior commitment.  I was bummed because I really enjoyed the first Spirit of the Marathon movie.  I asked a fellow MIT coach (Chris Kelley) if he would be interested in attending in my place. 


Chris was kind enough to do a recap of the movie for us below.

Why do we run marathons?

There are 632 sanctioned marathons planned in the United States in the year 2013. The average runner will log 880 miles in preparation for their marathon. The youngest marathon runner recorded was a three year old and the oldest is 100.

June 12, 2013 the theater was filled with runners from all corners of Columbus. The runners where recognized by their tech race shirts, clear eyes and obvious enthusiasm for a movie about running. We all met to watch the Spirit of the Marathon II.

The Spirit of the Marathon strives to answer this question of “Why are you running a marathon?” The movie follows the training of 7 runners as they train for the 2013 Rome marathon. The runners followed were from around the world from Italy, Europe, Africa, and the United States.

As a marathoner, I have been asked this question from many of the non-running friends of mine. I remember when I announced that “I am going to run a marathon” to a friend of mine, Geoff, who had been a runner before cancer took that option away from him. Geoff replied to me that “Running a marathon will change your life.” Geoff was correct. That was back in 2010 and I have run 5 marathons since.

Every runner that offered their story in the Spirit of the Marathon II changed their life through the marathon. From the elite runners to the first time marathoner from New Jersey, these live where changed.

I expected the change, having recognized it in my own life. The one part about the movie that stuck me was the catalyst for the runners. Spirit of the marathon also expressed the reason that each runner considered running a marathon? What in their lives challenged them to even think about running 26.2 miles? I mean, some people do not even drive that far in a weekend. I know I have heard that after every marathon. From the stress in a marriage to the loss of a son, each runner has a reason to take up the challenge of the marathon. This made me think about what was my initiative?

My daughter asked me about what I thought made a movie good if not great. I told her that it was character development. I like to see the characters grow as a part of the challenge that they have been through. The characters in the Spirit of the Marathon II have grown as they faced their challenges and grew as a result of their own marathon experience.

The movie will show this to runners and non-runners alike. And, and a marathon will test the mental toughness and develop the character of anyone who chooses to run one.

Thanks, Chris for a great write up!  I hope that I am able to watch this movie at some point. 

*The tickets to see Spirit of the Marathon II were provided free of charge for review purposes.  The thoughts and opinions shared on this blog are unique and were not influenced by anyone or anything.

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