Dear Friend,

Welcome to my new book, Dr. Susan's Healthy Vegetarian Recipes. I know that you will love the many recipes in my book! You will delight in their delicious flavors and textures as well as benefit greatly from their healthful and nutrient-rich ingredients. I became interested in vegetarian cooking early in my career as a medical doctor specializing in alternative medicine. The link between healthy nutrition and resistance to illness became very evident to me in working with and treating thousands of patients. A high nutrient content healthy diet can provide you with incredible health benefits while an unhealthy diet full of stressful foods and empty calories can greatly worsen your risk of illness.

I found in my research that a vegetarian emphasis diet is unsurpassed in the great health benefits that it can provide. Everyone can benefit from such a diet abundant in vegetable source foods, whether you follow a strictly vegetarian dietary program or also eat a moderate amount of meat-based protein.

There are many health benefits to eating a well-planned, nutrient-rich vegetarian diet. These diets high in many essential vitamins, minerals and antioxidants, but they also tend to be higher in fiber and lower in fat than meat-based diets. This is particularly true if they are dairy-free and use healthy culinary oils, as in most of my recipes.

Following a vegetarian diet will lower your risk of many common illnesses including heart disease, high blood pressure, constipation, colorectal, ovarian, breast, prostate, stomach and esophageal cancers, diabetes and obesity. Other benefits of a vegetarian diet include stronger bones due to their rich mineral content, reduction of hormone-related conditions like PMS and menopause symptoms and even greater longevity. Many of my patients have also reported more energy, mental clarity and a balanced and positive mood from eating a vegetarian emphasis diet!

I created this book to provide you with incredibly delicious vegetarian recipes for all of your meals, breakfast, lunch and dinner as well as tasty desserts! My vegetarian recipes are based on using whole foods that are full of many essential nutrients. These dishes also provide a flavor and fragrance to dishes that are much more satisfying than dishes made with lower quality, refined and processed foods. While the recipes that I have created for you in this book are very healthy, full of essential nutrients and delicious, they are also simple and easy to prepare. I have found that meals that are too complicated don’t work for most people. Many of us lead full, active lives and do not have the time to spend endless hours in the kitchen. Unlike many recipes that take a lot of time to prepare, mine are simple and easy to make.

My healthy vegetarian recipes have the great added benefit of being gluten-free, dairy-free and sugar-free. As a medical doctor, I have seen the health problems that these common, high stress ingredients have caused in many of my patients who were trying to recover from illness. Gluten, dairy and sugar containing foods worsen every imaginable health problems. These include inflammatory conditions, autoimmune diseases, chronic fatigue, depression, anxiety, heart disease, diabetes, allergies and many other health conditions.

I use healthy substitutions in all of my recipes that will support your health and restore your body instead of breaking it down. My recipes use only gluten-free grains. When sweeteners are called for, I avoid table sugar and use healthier alternatives. While avoiding products with cow's milk, a few recipes use small amount of goat cheese which is much better tolerated if you suffer from allergies to cow's milk. I have found that goat milk is much easier to digest and its fat is more easily emulsified within the body.

I have been delighted over the years with the benefits that my nutritional programs and recipes have produced for my patients and, often, for their families. Not only have my patients been thrilled with their newly regained health, but their entire families have benefited as well. Many patients have told me that their family members have lost weight; their blood pressure and cholesterol levels have gone down; their immune functions have improved with fewer colds, flues, and allergies; and even joint pain, stiffness and other symptoms of arthritis.

My patients who were trying to shed unwanted pounds have found that my recipes were ideal as part of a weight loss program. I have also had patients use my recipes to support their level of energy and vitality, enhance their sports performance or simply provide them with highly nutritious, easy to make meals for their active and busy lives. They have also told me that their children are healthier and have fewer school absences for colds and other infections. You and your family can enjoy all of these health benefits by using the healthy and delicious vegetarian recipes in this book!

What I Have Included in This Book

My book is full of delicious and nutritious vegetarian recipes as well as much useful information about whole food ingredients and their health and nutritional benefits. I have divided the book into two parts. As a medical doctor, I want to provide you with information that will help you to evaluate the recipes that you are making not only based on their taste appeal but also from the health benefits that you will receive from their nutrient rich ingredients.

In Part I, I have included important information on the health and nutritional benefits of the main types of foods that make up a healthy vegetarian diet. All of the recipes in this book are based on using the highest quality, most nutritious ingredients. These include fresh fruits, vegetables, whole grains, legumes, eggs, seeds and nuts, culinary oils and healthy sweeteners.

I have developed easy to prepare and healthy vegetarian recipes so that they have great taste and texture as well as support your health and wellness. Each recipe contains a unique combination of ingredients that will support your health, optimal weight, abundant energy, sports performance and vitality on the job. They will also help you maintain a balanced mood, strong immunity, glowing skin and hormonal health.

Part II contains 114 delectable vegetarian recipes that are divided into sections for breakfast recipes as well as recipes for lunch and dinner. You will enjoy the wonderful array of breakfast dishes that I have created for you including smoothies, scrambled eggs and omelettes, cereals, bagels, french toast and pancakes. I have also included my delectable recipes for muffins and coffee cakes. In my lunch and dinner section I share with you my healthy vegetarian recipes for soups, salads, side dishes, main dishes and many scrumptious deserts!

I have included dozens of beautiful color pictures throughout the book of the finished recipes that will help you in your preparation. You will find that my delicious vegetarian recipes easy to follow and simple and quick to make. I hope that you enjoy the wonderful flavor and texture of these delicious vegetarian meals!

Love,

Dr. Susan

fruits

Fruits are the edible structure of flowering plants, specifically the mature ovary of the plant. This is why when we open up a fruit we see their seeds or the offspring of the plants. Fruits come in many shapes and colors. They delight our senses with their sweet flavors and delicious textures. Nutritionally, fruits are a treasure trove of vitamins A and C, fiber, many minerals and water. Some fruits even contain protein and fat. Adequate fruit intake can help to prevent or relieve a wide variety of health complaints.

Fruits are an excellent source of vitamin C, which provides important protection against cancer and heart disease. In fact, vitamin C helps protect the cardiovascular system by preventing oxidation of the low-density lipoprotein cholesterol (LDL cholesterol). This is an early event leading to the development of atherosclerosis. Certain cancers, such as cervical cancer, occur more frequently in vitamin C-deficient individuals.

Vitamin C has important anti-stress and immune stimulant properties. It is needed by the adrenals for the production of adrenal cortical hormones. People who are vitamin C deficient due to insufficient supplementation or low dietary intake tend to handle stress less effectively, resulting in anxiety, nervous tension and even chronic fatigue.

Sufficient vitamin C intake helps us fight off a wide range of viral and bacterial infections. Vitamin C is also needed for collagen production, which maintains the structural integrity of the skin. The best fruit sources of vitamin C include oranges, grapefruits, tangerines, lemons, melons, strawberries and other berries.

Citrus fruits and berries are also rich in bioflavonoids, another essential nutrient that affects blood vessel strength and permeability. Bioflavonoids also have an anti-inflammatory effect, important to individuals with allergies or arthritis. Many bioflavonoids are natural sources of plant estrogens. These dietary sources of estrogen can improve mood and increase energy levels. They can help relieve migraine headaches. Although citrus fruits are excellent sources of bioflavonoids and vitamin C, they are highly acidic and may be difficult to digest for some people with food allergies or sensitive digestive tracts.

Citrus fruits are used for the commercial production of bioflavonoid supplements. Unfortunately, much of the bioflavonoids in citrus fruits are found in the inner peel and pulp of the fruit. This is the bitter part of the fruit that many people discard, unaware of its health benefits. The skin of grapes, cherries and many berries are also rich sources of bioflavonoids. Make sure to eat the whole fruit rather than just the juice.

Yellow and orange fruits such as cantaloupe, apricots, tangerines and papaya, should be included in your diet because of their high vitamin A content. Vitamin A in fruits is available in high levels as a provitamin called beta-carotene. Like vitamin C, vitamin A helps to protect the body from developing many types of cancer, including cervical, lung, and bladder cancer. It also helps to protect the cardiovascular system from heart attacks and lowers the risk of strokes.

Vitamin A in the form of beta-carotene helps to improve your health in a number of other ways. Deficiencies in vitamin A have been linked to benign breast disease and skin aging. Vitamin A is essential for healthy immune function, resistance to infection and healthy vision. Clearly, fruit containing beta-carotene should be eaten often for adequate intake of this essential nutrient.

All fruits are excellent sources of potassium, though bananas, grapefruits, berries, peaches, apricots, raisins, figs and melons are particularly rich in this important mineral. Adequate potassium intake is necessary for good health. It helps to regulate fluid balance in the body. When people are deficient in potassium at the expense of high levels of sodium (which is ubiquitous in the American diet as table salt), health problems can occur.

Low potassium levels and high sodium levels can predispose a person to bloating and fluid retention. A potassium deficiency can worsen fluid retention, weight gain and high blood pressure. Individuals with a low potassium intake tend to tire easily and lack stamina and endurance. In fact, several studies have shown that energy levels improve significantly when a combination of potassium and magnesium supplements is taken.

Besides containing high levels of potassium, certain fruits— blackberries, raisins, and bananas, to name a few—are good sources of calcium and magnesium. You can eat these fruits often, as their minerals are essential for proper nervous system and muscular function.

Eat fruits whole to benefit from their fiber, which helps to prevent constipation and other digestive irregularities. Fresh and dried fruits are excellent snacks and substitutes for dessert such as cookies, candies, cakes, and other foods high in refined sugar. Although fruit is high in sugar, its fiber helps slow down absorption of the sugar into the blood and, thereby, helps stabilize the blood sugar level.

Fruit juice, however, is another story. I recommend consuming it in small quantities. While fruit juice contains nutrients like vitamin C and minerals, it acts more like table sugar and can destabilize your blood sugar level dramatically when taken excessively. It can worsen anxiety, mood swings and fatigue. In the case of fruit juice, less is better. When you drink fruit juice, mix it with one-half water. It is best to drink it freshly squeezed right from the fruit since its nutrient content will be higher.

In recent years, a special group of exotic super fruits have been available through health food stores or through the internet. These fruits are so rich in their antioxidant content that I call them super antioxidant fruits. These include acai berries, goji berries, noni, mangosteen and sate.

An antioxidant is a substance that protects our bodies from free radical damage. A free radical is an oxygen molecule that freely moves inside cells, reacting with proteins, fats, and DNA, damaging and changing their structure, disrupting their functions. Free radicals are generated by the metabolism of oxygen and other chemicals, including unsaturated fats, food additives and environmental chemicals. Free radicals can cause an extreme amount of damage within our bodies.

Antioxidants help to protect us from free radical damage. Antioxidants unite with free radicals and deactivate them, preventing them from doing damage. A variety of substances have an antioxidant function, including vitamin C, vitamin A, beta-carotene, vitamin E, selenium and glutathione. It is important to include all of the antioxidants in the diet or take them as supplements.

Super antioxidant fruits contain a high content of anthocyanins which are a subcategory of plant bioflavonoids. These are the pigments that give these fruits their strong, beautiful colors like reds and purples and are also protective antioxidants. Super fruits like pomegranate are also a rich source of other antioxidants like polyphenols, some of which have anti-inflammatory benefits. Early research on pomegranate juice suggests that it may improve blood flow to the heart in people with coronary heart disease.

Olives are in a special category of their own. Even though they are fruits, they do not contain the sweetness and sugar content of most other fruits. They are eaten, instead, for their oil, delicious flavor and texture. Olives can be bought as a whole fruit or dry cured and make a delicious snack or addition to many wonderful, healthy recipes.

Olives contain healthy monounsaturated oils which are known for heart healthy benefits. Monounsaturated oils also help to regulate blood sugar level and support the beauty of our skin. It is a source of squalene, an antioxidant that is naturally found in the skin. Squalene helps to keep the skin moist, soft and silky. It is best to buy cold-pressed olive oil since heat processing can affect the health benefits of the oil. Extra virgin olive oil is considered to be the highest quality oil and the healthiest.

A wide variety of fruits are available year-round, particularly apples, grapefruits, bananas and oranges, as well as many other fruits. Fresh seasonal fruits such as apricots, peaches, berries, cherries, melons and the other delicious fruits are available only briefly during the year, but are available throughout the year in frozen or canned forms. Try to eat locally grown fruits in season, as they will tend to be riper and fresher.

Be sure to wash all fresh fruits before eating them. This will ensure that any chemical residue is removed. Eat the fruits whole or thinly peeled so that the nutrients found in the skin are preserved. Also, try to find unsprayed and organic fruit, if possible, to avoid pesticide exposure. Many supermarkets are beginning to carry unsprayed foods because of the strong consumer demand for clean products.

Besides fresh fruits, many varieties of frozen, canned, and dried fruits are available in supermarkets and grocery stores. Frozen fruits, if properly processed, may be similar in nutrient content to fresh fruits. However, loss of nutrients does occur in the canning and drying process. If you choose to buy canned fruits, be sure to avoid those in heavy, sugary syrup. Instead, buy canned fruit packed in its own juice or water.

Fruits

Temperate Climate

Apples

Apricots

Nectarines

Peaches

Pears

Plums

Citrus

Grapefruit

Lemons

Limes

Oranges

Tangelos

Tangerines

Cherries

Bing

Queen Anne

Melons

Cantaloupe

Casabas

Honeydews

Watermelons

Berries

Blackberries

Blueberries

Boysenberries

Cranberries

Gooseberries

Lingonberries

Raspberries

Strawberries

Grapes

Red seedless

Reiber

Thompson seedless

Tropical and Subtropical

Bananas

Coconut

Guavas

Kiwis

Mangos

Papayas

Pineapples

Super Antioxidant

Acai berry

Goji berry

Mangosteen

Noni berry

Pomegranate

vegetables

The term "vegetables" refers to any herbaceous plant that can be eaten whole or in part. This can include the tubers, roots, stems, leaves, seeds, and flowering parts of the plant. These excellent foods come in a multitude of flavors, colors, and textures. They are composed primarily of water and carbohydrates and contain little protein or fat. They are also rich sources of many essential vitamins and minerals and provide needed bulk and fiber to the diet.

In the past few decades, many studies have concluded that the nutrients found in vegetables play an important role in protecting us from health problems. These essential nutrients include vitamin A, vitamin C, calcium, magnesium, potassium, iron, iodine, and more. In addition, vegetables contain other chemicals that help protect against heart attacks and boost immune function. Starchy vegetables help regulate blood sugar levels.

The form of vitamin A found in foods is beta-carotene, a pro-vitamin which is converted to vitamin A once it's taken into the body through the diet by the liver and intestines. Beta carotene is found in high doses in fruits and vegetables and is quite safe. For example, one glass of carrot juice or a sweet potato, each contain 20,000 IU of beta- carotene. Many people eat two to three times this amount in their daily diet. In contrast, high doses of supplemental vitamin A derived from fish liver oil can accumulate in the liver to toxic levels.

Vegetables high in vitamin A tend to have an orange, red, or dark green color. These include squash, sweet potatoes, yams, bell peppers, carrots, kale, spinach, turnip greens, collards, green onions, and romaine lettuce, among others. You should eat these foods often because research demonstrates that vitamin A can protect against cancer and immune problems.

Anyone who is prone to allergies and infections, sufficient vitamin A intake can help bolster immune protection by strengthening the cell walls and mucous membranes. This protects against developing respiratory disease, as well as allergic episodes. In addition, research has linked low vitamin A levels to breast cancer, prostate cancer, lung cancer and benign breast disease. Vitamin A deficiency has also been linked to fatigue, night blindness, skin aging, loss of smell, loss of appetite, and softening of bones and teeth.

Many vegetables are high in vitamin C. These include cauliflower, kale, peas, Brussels sprouts, broccoli, bell peppers, parsley, tomatoes, and potatoes. Vitamin C helps to strengthen capillaries and prevent capillary fragility, thereby facilitating the flow of essential nutrients throughout the body and the excretion of waste products out of the body.

Vitamin C is also an important anti-stress vitamin because it is needed for healthy adrenal hormone production. The adrenal glands help us deal with stress. This is particularly important for anyone with anxiety due to emotional causes, allergies, or stress from other origins. Vitamin C is vital for immune function and wound healing. Its anti-infectious properties may help to reduce the tendency toward respiratory and bladder infections.

Vegetables are also outstanding foods for their high mineral content. Many vegetables are high in calcium, magnesium, and potassium, which help to relax tense muscles and calm the emotions. Both calcium and magnesium act as natural tranquilizers, a benefit for people suffering from pain, discomfort and irritability. These minerals are found in abundance in bone and help to provide strength to our bones. They also help to regulate the electrical activity of the heart and provide alkalinity to the body.

Calcium, magnesium and potassium are very important minerals for the overall health of our bodies. Some of the best sources for these minerals include Swiss chard, spinach, broccoli, beet greens, mustard greens, sweet potatoes, kale, potatoes, peas, and green beans. These vegetables are also high in iron. These minerals can also increase and maintain energy levels. Calcium, magnesium, and potassium help to improve stamina, endurance, and vitality. Supplemental magnesium and potassium reduce depression and increase energy levels dramatically. Iodine and trace minerals are essential for healthy thyroid function and thus, maintaining a steady energy level; vegetables like kelp and other types of seaweed are high in these minerals.

Vegetables contain not only high levels of vitamins and minerals, but also other chemicals that help prevent heart attacks and boost immune function. Onions and garlic decrease blood clotting and lower serum cholesterol, which can decrease the incidence of stroke and heart attack. Garlic has also been found to prevent and slow tumor growths in animals. Studies indicate that ginger root, onions, and mushrooms may have a similar effect. Certain mushrooms may even stimulate immune function. Vegetables like broccoli and cauliflower contain chemicals called indoles and isothiocyanates, which help block the activation of carcinogens before they cause harm the body.

Green leafy vegetables like spinach, kale and collard greens contain essential antioxidants like lutein and zeaxanthin which reduce your risk of macular degeneration. Lutein is also necessary healthy ovulation and progesterone production in women thereby helping to reduce estrogen dominance in the premenopause transition. It also reduces the risk of cardiovascular disease. I usually eat a serving of green leafy vegetables every single day for their excellent health benefits!

Potatoes, sweet potatoes and yams are starches, soft, well-tolerated carbohydrates. Like other complex carbohydrates, starches calm the mood by helping to regulate the blood sugar level. You can steam, mashed and bake potatoes; eat them alone, or include them in other low-stress dishes and casseroles. Starches combine very well with a variety of vegetables and can form the basis of delicious, low-stress meals. People deriving their dietary proteins primarily from vegetables sources can combine starches with lentils or split peas in soups or stews for a complete balance of amino acids.

Lycopene gives red and orange colored fruits and vegetables like tomatoes, carrots, watermelon, red grapes and pink grapefruits their unique and vivid colors. Lycopene provides protection against, and reduces your risk of, many types of cancers including breast cancer, ovarian, cervical cancer and pancreatic cancer. It provides protection against heart disease and cataracts. Lycopene even benefits pregnancy by reducing the risk of dangerous preeclampsia. It also supports longevity during our older years. You are more likely to live a long and healthy life if you have a high intake of lycopene containing foods.

Research studies have found that tomatoes are the richest source of this remarkable substance. One cup of tomato juice provides about 23 mg of lycopene. As a result, tomatoes will provide you with the greatest amount of lycopene's health benefits.

Other benefits of vegetables are the high amount of phthalides, a phytochemical that helps to regulate stress hormone levels in the body. One benefit of phthalides is that they help to lower blood pressure by relaxing the smooth muscles of the walls of the arteries. Finally, celery is a rich source of flavonoids. These are anti-cancer substances that have both tumor fighting and prevention activity for a variety of cancers as well as reducing inflammation and protecting you against heart disease.

In stores, you can buy fresh, raw vegetables, or vegetables that have been frozen, canned, or dried. Your best choice is raw vegetables because they are the freshest and contain the highest levels of vitamins and minerals. However, quick-freezing techniques and proper canning do preserve nutrients quite well. Dried vegetables tend to exhibit the greatest loss of nutrients.

Eat as many raw vegetables as possible. You can enjoy a variety of raw vegetables in salads, or munch them with healthful dips. Fresh vegetable juice is another option. Though the fiber is discarded in the juicing process, the vitamins and minerals are retained. Juices can be quite easy to digest, but if you find that you do not tolerate raw vegetables well and they cause you digestive discomfort, cooking them may be preferable.

Cooking breaks down the fiber in the vegetables, making them softer and more digestible. Steaming is the best cooking method because it preserves essential nutrients. An individual with extreme stress and fatigue may even want to purée their steamed vegetables in a blender. However, as they begin to recover their energy level, they should add raw foods such as salads, juices and raw vegetables to their meals for more texture and variety. Do not boil vegetables, vitamins and minerals can be lost by over cooking them.

Before eating fresh vegetables, be sure to wash them thoroughly to remove any pesticides, herbicides, and dirt. If you are concerned about chemical contamination, wash your vegetables in a dilute solution of bleach. Leave the skin of the vegetable intact or pare it thinly because many nutrients are concentrated in this part of the plant. Be sure to store fresh vegetables in the refrigerator soon after obtaining them to avoid loss of nutrients.

Vegetable Groups

Gourds                           Root Vegetables                           Leafy Greens

Acorn squash                           Beets                           Chard

Butternut squash                           Turnips                           Kale

Zucchini                           Garlic                            Lettuce

Crook-neck                           Onions                           Romaine Lettuce

Squash                           Radishes                           Spinach

Cucumber                           Rutabagas                           Dandelion greens

Pumpkin                                                       Arugula

Beet Greens

Cruciferous Vegetables                           Nightshades                            Mustard Greens

Broccoli             Eggplant                            Collard greens

Brussels sprouts             Bell peppers

Cabbage             Paprika                            Mushrooms

Cauliflower             Potatoes                            Shiitake

Chili pepper             Sweet potatoes                            Button

Bok Choy             Tomatoes

Apiaceae             Lauraceae

Carrots             Avocado

Celery

Parsnips

whole grains

Whole grains are the seeds of various grasses and are often referred to as "cereals." They have been the mainstay of the human diet for thousands of years as our body's main source of fuel and energy. They provide the backbone for all diets. In fact, a meal without grain often feels incomplete and somehow lacking. Whole grains are almost complete meals within themselves, containing fiber, protein, carbohydrates, fats, vitamins including E and B complexes, and many minerals like calcium, magnesium, potassium, iron, copper, and manganese.

There are three main parts to each kernel of grain: the endosperm (central core), which is about 80 percent of the entire kernel, the bran, which encompasses 15 percent of the kernel, and the germ, which comprises about 3 percent. Whole grain products contain all three parts of the grain and have a high concentration of nutrients. However, when grain is refined in milling to produce white flour products, the germ and bran are removed, leaving only the endosperm. As a result, most of the essential nutrients of the grain are removed, leaving a devitalized product.

The nutrients of whole grains help promote good overall health. They also have a tremendous effect on relieving the symptoms and reducing the risk of a wide variety of health problems. Whole grains have a very potent effect on regulating estrogen levels in the body, through their high levels of phytoestrogens (natural plant estrogens), their fiber content, and their high levels of vitamin B complex and vitamin E.

The high-fiber content of whole grains binds to cholesterol, aiding its excretion from the body through the digestive tract. This helps lower blood cholesterol levels and reducing the risk of heart attacks. The fiber in grain is very helpful in relieving constipation, as well as in preventing other diseases of the digestive tract such as diverticulitis and hiatal hernia. It may also have a protective effect against colon cancer, another disease found commonly in those who eat a high-fat, low-fiber diet.

Whole grains are excellent sources of carbohydrates, which are capable of stabilizing blood sugar and helping to eliminate sugar cravings. They help prevent or control diabetes mellitus, a dangerous disease that predisposes people toward heart disease, blood vessel problems, infections, and blindness. Whole grains, with their natural sweetness, can satisfy much of cravings for sweets in a healthful way.

In addition, whole grains are an excellent source of complete protein when combined in a meal with legumes. Grains are low in the essential amino acid lysine, while legumes are low in methionine. When eaten together, they create a high-quality, complete protein. Good examples of grain-legume meals include brown rice with a bowl of bean soup, or quinoa with kidney beans or garbanzos.

Whole grains also contain many vital nutrients. Grains are excellent sources of magnesium and calcium. Both of these minerals are necessary for maintaining healthy bones and relaxing muscle tension. Grains are also high in potassium which also helps to strengthen bones. In addition, potassium has a diuretic effect on the body's tissues and helps reduce bloating, which can be a problem for women.

While consuming whole grains has many health benefits, some people may find that they are allergic to or intolerant of wheat. You may be surprised by this discovery, since wheat is one of the staples of our culture and is eaten by most people at almost every meal. However, wheat contains a protein called gluten, which is highly allergenic and difficult for the body to break down, absorb, and assimilate. People with gluten intolerance are prone to fatigue, depression, bloating, intestinal gas and bowel changes.

Individuals with allergies often find that wheat intensifies nasal and sinus congestion. I also find that people with poor resistance and a tendency toward infections may need to eliminate wheat from their diets to boost their immune systems. Since wheat is leavened with yeast, it should also be avoided if you suffer from candida. If you suffer from any of these conditions, you should probably eliminate wheat from your diet and use the many gluten-free breads, breakfast cereals, bagels, English muffins, cookies and other flour based foods that are readily available in health food stores and many supermarkets.

Rye, which also contains gluten, should be eliminated initially along with wheat if your symptoms are moderate to severe. Sometimes highly allergic or severely fatigued individuals don't even handle corn well. Although corn does not contain gluten, some people eat corn based products so frequently that they build up an intolerance to them during times of fatigue. While oats do not inherently contain gluten, they are often cross contaminated in facilities that process grains like wheat, rye, and barley that do contain high levels of gluten. Thus, if you use oat flour, be sure that it is certified gluten-free.

I have found over the years that the least stressful grains for people with severe allergies and poor digestive function are grains like brown rice, millet, quinoa, wild rice, amaranth and buckwheat. For example, buckwheat is not commonly eaten in our culture, so most people never develop an intolerance to it. Also, it is not in the same plant family as wheat and other grains. Buckwheat is actually the fruitlike structure of the plant rather than a grass. Other infrequently used grains such as wild rice and amaranth should be tried as well. These are available in health food stores to make as a side dish or in pastas, bread and cereals.

As individuals with gluten intolerance (and even grain intolerance) start to regain their health, they can slowly increase their grain intake, adding other grain into their diet. Wheat intake, however, should still be eliminated or limited to small quantities, with other alternative grains emphasized instead. In addition, rotating a variety of gluten-free grains in the diet can be very helpful. Corn (unless you are highly allergic) and brown rice can replace wheat. You can find bread, pasta and noodles, as well as flour for baking, made from these and other grains. Use corn tortillas instead of wheat.

Whole grass and whole grain flours can be prepared in a variety of ways, including whole grain cereals, breads, crackers, pancakes, waffles, and pastas. They can also be sprouted and eaten raw. A wide variety of these grains and products are available both in supermarkets and health food stores.

Whole Grains

Amaranth

Millet

Barley

Oats

Buckwheat

Quinoa

Corn

Rice: brown and white

Kamut

Rye

Spelt

Teff

Wheat

Triticale

Wild rice

legumes - beans and peas

Legumes are highly recommended foods for everyone. There are dozens of members of the legume family, including garbanzo beans, kidney beans, lima beans, black beans, lentils, pinto beans, split peas, green peas, soybeans, and many others. All legumes are excellent sources of protein, particularly when combined with whole grains. When consumed together, legumes and grains provide a full range of essential amino acids, the building blocks of protein.

Legumes tend to be low in the amino acid methionine, while whole grains are low in lysine. Thus, the two foods complement one another when eaten at the same meal. Good examples of grain and legume combinations are beans and rice, or cornbread and split pea soup. Legumes provide an important and easily utilized source of protein and can be used as a substitute for meat.

Legumes are also an excellent source of both soluble and insoluble types of fiber. The fiber content of beans enables the digestive system to break them down easily and absorb their nutrients, such as protein and carbohydrates, in a slower manner. This has many health benefits. The slow digestion of legume-based carbohydrates can help regulate the blood sugar level. As a result, they are a highly beneficial food for individuals with blood sugar imbalances or diabetes. The fiber, itself, can help normalize bowel function and lower cholesterol. Legumes with the highest fiber content are black beans, garbanzo beans, mung beans, pinto beans, split peas, lentils and navy beans.

Legumes are valuable sources of many nutrients including magnesium, calcium, and potassium. Magnesium and calcium build strong bones and potassium helps regulate the heartbeat. All three minerals are important in controlling mood swings, maintaining healthy muscle tone, combating fatigue, and promoting endurance and stamina.

Legumes are also very high in iron and vitamin B complex. Sufficient iron intake is particularly important for teenage girls, pregnant women, and women with bleeding problems. Vitamin B complex is also essential for health, helping the liver regulate estrogen levels. (The liver metabolizes estrogen so that it can be excreted efficiently from the body.) Because they are an excellent food source of vitamin B6, legumes, eaten regularly, can help to relieve and prevent PMS symptoms and menstrual cramps. Medical research studies done at UCLA Medical School found vitamin B6 to be useful for both conditions.

Tofu, an inexpensive, bland, curd-like soy product, can be found in most supermarkets. Tofu will take on the flavor of any food that you cook it with, which makes it an ideal source of protein and essential fatty acids that you can add to soups, stir-fries, casseroles and other dishes. Tempeh is a cultured soy product made of the whole soybean. Besides being a good source of protein, it contains vitamin B12, a nutrient needed for the production of healthy blood cells and nerve function. Purely vegetarian diets are often deficient in vitamin B12. Thus, adding tempeh can be helpful.

Soy flour makes a tasty substitute for white flour in muffins, breads, pasta, cookies, and other baked goods. It is an excellent source of bioflavonoids. Soy vegetable protein, with its nutty flavor, can be used as a beef substitute in tacos, chili, burritos, and other dishes.

Soy is widely used as a dairy substitute. Any product that comes from a cow is now available in a soy-based version. This includes soy cheese, sour cream, yogurt, cream cheese and ice cream-like desserts. Many of these products are surprisingly good-tasting and have a pleasing texture. In fact, I find several brands of soy yogurt, sour cream, and cream cheese to be almost indistinguishable from their dairy counterparts. Although the soy cheeses generally tend not to be as tasty or textured as cow’s milk based cheeses, they can still be used as good substitutes in recipes. Soy-based meat such as hot dogs, burgers, and other substitute meat products can be very tasty too. Be sure to look at the label of each product to make sure that it is not too high in either salt or fat.

The main downside of soy is that many people find that they have difficulty digesting soy or are actually allergic to soy. As a result, when they eat soy based products, they may have a difficult time digesting or even tolerating soy based food. In this case, I recommend avoiding soy products altogether and using other meat and dairy substitutes that are readily available in supermarket or health food stores.

Besides soy, many other legumes are available in ready-to use products. In the frozen food section of your local health food store, you'll find low-fat and low-salt versions of many ethnic dishes, such as Indian curries with lentils and Mexican entrées with black or kidney beans. In the supermarket, look for hummus, a nutritious Middle Eastern dip made from garbanzo beans. You can find numerous other bean-based entrées, soups, and salads.

To prepare your favorite dishes at home, you can buy a variety of canned, frozen, and bottled legumes. Many types of legumes are available with low or no added salt; it is important, however, to check the label of the can or carton to make sure advertising claims are true. Health food stores also sell several brands of canned beans grown without pesticides or herbicides. All legumes combine well with a wide variety of other foods. Include them often to add protein to your homemade soups, salads, casseroles, stir-fries, dips and other dishes.

Some individuals find that gas is a problem when they eat beans. You can minimize gas by taking digestive enzymes and eating beans in smaller quantities. Also, because legumes contain high levels of protein, they may be difficult to digest at first for people with severe fatigue or digestive problems. For easier digestibility, begin with green beans, green peas, split peas, lentils, lima beans, fresh sprouts and tofu. As your energy level improves, add delicious legumes such as black beans, pinto beans, kidney beans and chickpeas.

Legumes – beans and peas

Adzuki beans

Green beans

Black beans

Green peas

Black-eyed peas

Kidney beans

Cranberry beans

Lentils

Garbanzo beans

Lima beans

Great Northern beans

Mung beans

Navy beans

Pinto beans

Red beans

Snow peas

Soybeans

Split peas

Turtle beans

eggs

Eggs are among my favorite food. Eggs are an excellent source of protein and are low in calories, containing only 70 to 80 calories each. Eggs also contain essential nutrients like iron, potassium, folic acid, choline, biotin, vitamins A, B12, D and E as well as lutein and zeaxanthin which are important for healthy vision. In fact, very few foods share the same diverse nutrient makeup available in a single egg. Many of these are specifically needed for the health of the nerves and brain.

Through the years, all fats have often been blamed for an increased risk of heart disease. People gravitated toward egg whites and egg substitutes instead of eating the whole egg. But the yolk is where many of the vitamins and nutrients are found. While the egg yolk does contain saturated fat, eating even one egg a day does not appear to increase your risk of heart disease. Eggs also tend to be very filling because of their protein and fat content and can satisfy individuals who are on a weight loss program.

The body needs to achieve a balance when it comes to cholesterol consumption. Fat from healthy sources are vital to the body, while fat from unhealthy sources, such as margarine or fried foods, are dangerous to your body. Many nutrients, such as vitamin A, are better absorbed with fat, making eggs a good source of vitamin A. Eggs lose some of their nutritional value when cooked. You should not scramble your eggs every time you cook them. When the yolk is broken and exposed to high heat, the proteins and fat of the eggs are damaged. Eating scrambled eggs occasionally is not a problem; just don't make it your routine.

I recommend buying eggs from chickens that are raised free-range, cage-free or directly from a farmer who focuses on growing eggs in a healthy environment. It's best to buy any source of protein from an environment that is as natural as possible, meaning the chicken was allowed to roam, picking what it wanted to eat. Chickens packed tightly in cages undergo much stress, lowering their immunity and increasing their likelihood of infection. Eggs that are lower in cholesterol are available from chickens fed a vegetarian diet. Also eggs that are rich in omega-3 fatty acids are being produced from chickens that are fed flaxseed, fish oil and marine algae. These types of eggs are readily available from health food stores and some supermarkets.

seeds and nuts

Both seeds and nuts contain the embryo that allows plants to procreate future generations. The seed is the ripened ovule of a flowering plant. Within the protective coat of the seed lies the embryo and all the stored food that it needs to develop into a new plant. Nuts are single-seeded fruits of various trees and shrubs. They consist of a kernel sealed within a hard, leathery shell.

Many seeds and nuts form an important part of the human diet and the diet of many animals. They have a variety of textures and flavors. Eaten whole, seeds and nuts are sources of many important nutrients, including healthful polyunsaturated fats; protein; B complex vitamins; vitamins A, D, and E; and many minerals such as calcium, potassium, magnesium, iron, copper, zinc, and phosphorous. Seeds and nuts are also important sources of many oils used in cooking and food preparation.

The healthy essential oils found in many seeds and nuts—linoleic acid and alpha-linolenic acid (ALA)—are extremely beneficial for people of all ages. Linoleic acid, part of the omega-6 family of fatty acids, is primarily found in raw seeds and nuts. Good sources include flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds. The other essential fatty acid, alpha-linolenic acid, is a member of the omega-3 family and is primarily found in plant sources such as flaxseeds, chia seeds, perilla seeds, soy, pumpkin seeds, walnuts, canola oil and green leafy vegetables. Both essential fatty acids must be derived from dietary sources, as the body cannot manufacture them.

The body burns essential fatty acids not for energy, but for special functions necessary for good health and survival. Our skin is filled with fatty acids that provide moisture, softness and smooth texture of healthy looking skin. We can provide moisture to the skin by increasing levels of essential fatty acid-containing foods. Flaxseed oil is particularly good for dry skin since it contains high levels of both fatty acids. Fatty acids are also a main structural component of all cell membranes and are found in high levels in important tissues such as brain and nerve cells, adrenal gland, retina and inner ear.

Besides relieving tissue dryness, the body needs essential fatty acids for the production of important hormone-like chemicals called prostaglandins. Body tissues produce over thirty types of prostaglandins. The proper balance of prostaglandins can play a major role in relieving and preventing many diseases. The series-1 prostaglandins are manufactured by the body from linoleic acid. These prostaglandins have many beneficial effects. One member of the series, prostaglandin E, or PGE, helps to relax the tension of muscles in the body. It also regulates blood circulation and the diameter of the blood vessels, thus helping to prevent tension headaches. It plays a role in optimizing fluid balance, thereby reducing bloating and fluid retention. In addition, you need adequate levels of this important prostaglandin to prevent emotional upset and allergies.

PGE keeps the platelets, a component of blood, from sticking or clumping together. This reduces the likelihood of heart attacks and strokes by preventing clotting of the blood and obstruction of the blood vessels. PGE also stimulates immune function and helps insulin to function effectively. PGE reduces inflammation and thus the symptoms of arthritis. A diet high in raw seeds and nuts, promoting series-1 prostaglandin production, is beneficial.

Flaxseed, perilla seed, pumpkin seed and walnut oils also contain omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is tremendously beneficial for our health and well-being. Perilla seeds are primarily grown in parts of Asia and are also prized for their medicinal benefits. Soy oil and canola oil also contain smaller amounts of ALA. This plant based omega-3 fatty acid is anti-inflammatory and very beneficial for cardiovascular health. People suffering from inflammatory conditions like eczema, acne, rheumatoid arthritis, endometriosis, asthma, ulcerative colitis, lupus erythematosus, and food allergies should be using omega-3 fatty acids in their diet for their anti-inflammatory benefits.

Flaxseed oil, in particular, has one other special property. It helps to moisturize dry skin and can provide a very important extra dietary source of estrogen for women who are showing signs of hormone deficiency.

Omega–3 fatty acids, specifically alpha-linolenic acid, found in flaxseeds, hemp seeds, perilla seeds, pumpkin seeds and walnuts, as well as leafy green vegetables and soybeans help to reduce heart attack risks. They lower triglycerides, may raise healthy HDL cholesterol while reducing unhealthy LDL cholesterol, which is linked to an increased risk of heart disease. The omega-3 fatty acids in fish are DHA (docosahexanoic acid) and EPA (eicosapentaenoic acid) which are found in salmon, tuna, eel, trout, mackerel and cod. These fish source fatty acid are beneficial for the brain, eyes, ovaries, and blood vessels. They are also converted into the anti-inflammatory series-3 prostaglandins (as is alpha-linolenic acid). Alpha-linolenic acid is converted in the body into very small amounts of DHA and EPA.

In addition, many nuts are high in monounsaturated oils which are beneficial for your heart and skin health. Nuts like pistachios, hazelnuts, pecans, almonds, macadamia nuts and walnuts have been found to actually have cardiovascular benefits. Nuts are one of my favorite sources of healthy monounsaturated oils which are very beneficial for heart health.

Eating moderate amounts of raw nuts, one ounce daily, can reduce your risk of heart disease by lowering unhealthy LDL cholesterol as well as triglycerides. Make sure that you eat nuts raw and unsalted. Otherwise, roasted, deep fried, chocolate coated, sugar coated nuts can actually be harmful to your health.

Besides their high content of essential oils, seeds and nuts are excellent sources of protein. In fact, many commonly eaten seeds such as pumpkin, sesame, and sunflower contain significantly more protein than grains. When combined with other sources of vegetable protein, seeds and nuts can help to round out and complete a meal.

Peanuts taste like nuts and are usually eaten with members of the nut family, but are actually legumes. They are a delicious and highly nutritious food. Peanuts are a rich source of vitamins, minerals, monounsaturated oils and protein. Unfortunately, peanuts are also one of the most highly allergenic foods. If this is the case for you, they should be totally eliminated from your diet.

Seeds and nuts are excellent sources of B-complex vitamins and vitamin E, both of which are important anti-stress factors for people with anxiety, mood swings, and fatigue. Like vegetables, seeds and nuts are very high in the essential minerals magnesium, calcium, and potassium. Particularly beneficial are sesame seeds (a rich source of calcium), pecans, sunflower seeds, pistachios and almonds. However, one drawback of eating too many seeds is their phosphorus content, which can throw off calcium balance. Thus, ancillary sources of calcium need to be included in the diet. Nuts are not such a problem in this regard. Another drawback is that seeds and nuts are also very high in calories and should only be eaten in moderate amounts.

The oils in all seeds and nuts are highly perishable, so avoid exposing them to light, heat, and oxygen. I recommend refrigerating all shelled seeds and nuts, as well as their oils, to prevent rancidity. Try to eat them raw, and, if you can, shell them yourself. The intact shell keeps the nuts fresh and delicious. Once you buy them, keep them in a tightly covered container away from the hot stove until you are ready to eat them. Eating them raw and unsalted gives you the benefit of their essential fatty acids, and you'll also avoid the negative effects of too much salt. I've also found raw seeds and nuts to be more easily digestible.

Seeds and nuts can be used in various ways in food preparation. They make a wonderful garnish on salads, vegetable dishes, and casseroles. You can also eat them as a main source of protein with snacks and light meals. Many health food stores and supermarkets carry a variety of delicious seed and nut butters. Almond butter and sesame butter, which are high in calcium, are particularly good spreads. Both are delicious and are wonderful sources of nutrients. They are also very filling, so a little bit goes a long way. I recommend buying the raw nut and seed butters rather than the roasted ones. Heating seeds and nuts is not desirable, since this process alters the integrity of their fatty acids.

Nuts and seeds can also be made into flour, milk, and a variety of other food products. Nut and seed oils can be used in salad dressings, sauces, sautés, and baked goods. They should not, however, be used in frying or be heated to high temperatures. Heat can alter their chemical structure and adversely affect the body's ability to process them. In fact, when cooking, it is best to use the more stable monounsaturated oils like olive or canola oils. When choosing these oils, be sure to read labels carefully. The best quality oils are labeled "cold pressed." This type of processing helps to retain the fat-soluble vitamins A and D present in the oils. Heated or chemically extracted oils are less desirable to use in food preparation since the oils are altered in processing.

Recommended seed and nut oils include sesame oil, sunflower oil, almond oil and walnut oil, to name a few. Flaxseed oil is one of my personal favorites. It has a rich, golden color and is an excellent butter substitute to add to vegetables, rice, potatoes, pasta and popcorn. Unlike butter, flaxseed oil cannot be used for cooking. Cook the foods first and add flaxseed oil for flavoring just before serving. Pumpkin seed oil is also delicious, with its deep green color and spicy flavor.

Seeds and Nuts

Seeds

Nuts

Flaxseeds

Almonds

Chia Seeds

Hazelnuts (Filberts)

Hemp Seeds

Macadamias

Perilla Seeds

Pecans

Sunflower Seeds

Cashews

Pumpkin Seeds

Peanuts

Sesame Seeds

Pistachios

Walnuts

Pine Nuts

Brazil Nuts

culinary oils

Many wonderful plant-based oils can be used as delicious ingredients for many dishes. The oils that I recommend for vegetarian cuisine also have great health and nutritional benefits. While olive oil has been universally embraced as a healthy culinary oil, I have also researched and tested the best healthy culinary oil options and want to share them with you. They are surprisingly plentiful in number! You can find the following oils online or at health food stores.

Olive Oil is derived from the delicious fruit, olives. Olives are in a special category of their own. Even though they are fruits, they don’t contain the sweetness and sugar content of most other fruits. They are eaten, instead, for their oil, delicious flavor and texture, and as an ingredient in many entrée, salad and appetizer recipes.

Olive oil contains healthy monounsaturated oils which are known for their heart healthy benefits. Monounsaturated oils help to regulate the blood sugar level and support the beauty of our skin. It is a source of squalene, an antioxidant that is naturally found in the skin. Squalene helps to keep the skin moist, soft and silky. It is best to buy cold-pressed olive oil since heat processing can affect the health benefits of the oil. Extra virgin olive oil is considered to be the highest quality olive oil and the healthiest. It has a smoke point of 405 degrees and is a very versatile cooking oil.

Macadamia nut oil has a nutty aroma and a lovely, delicate taste that, unlike olive oil, can work for both sweet and savory dishes. Like olive oil, it is a rich source of heart healthy monounsaturated oils, containing a very high 85 percent monounsatured fat content. Macadamia nut oil also contains antioxidants like tocotrienols that also benefit heart health. Its smoke point (about 410 degrees) is similar to that of organic olive oil. You can cook with it and even use it for stir fries, baking and dishes that require searing.

Avocado oil has a subtle nutty flavor that works for both sweet and savory dishes. When extracted, oil from the Hass avocado has a brilliant emerald green color. Its monounsaturated fatty acid content is equivalent to that of olive oil and it is also high in vitamin E. Avocado oil also enhances the absorption of essential nutrients. It has a very high smoke point which varies from 480 degrees for the unrefined form to 520 degrees, when refined. It is a wonderful cooking oil for dishes that require cooking with high heat such as stir fries, barbecues, roasting and baking. It's also delicious when used in salads or drizzled over vegetables, eggs or gluten-free pasta.

Hemp seed oil is a rich natural source of omega-3s and also contains a small amount of beneficial omega-6 GLA. It is a dark to clear light green in color and has a nutty flavor. It is a good choice for salad dressings, homemade mayonnaise, and as a dip for bread or vegetables. It can be used for cooking at low temperatures, but its smoke point (330 degrees) is too low for serious cooking. The oil has good nutritional value because of its 3:1 ratio of omega-6 to omega-3 essential fatty acids supports the balance required by the human body

Green tea seed oil should be in every kitchen. This healthy oil is light greenish or yellow colored with a nutty or tea-like aroma. It has an 81 percent monounsaturated fat content which is beneficial for heart health. Green tea oil can help to reduce the level of harmful LDL cholesterol while increasing the level of beneficial HDL cholesterol in the body. It’s rich in antioxidants like bioflavonoids which benefit immunity and support vascular strength. Green tea oil also contains epigallocatechin gallate (ECGC), a powerful antioxidant that protects cells and tissues from damage by free radicals. It can also inhibit the production of nitrosamines that have been linked to the formation of cancer. Green tea oil has a high 485-degree smoke point. You can enjoy using it as a cooking oil for many dishes!

Pumpkin seed oil is one of my flavor favorites. Used in the Baltic regions as a treatment for irritable bowel syndrome, this thick, dark green, nutty-tasting oil is rich in omega-3s. It makes a delicious salad dressing or veggie dip. It's good over sweet foods like mango. It is also a rich source of phytoestrogens and has cardiovascular benefits. Research studies have shown that it increases beneficial HDL cholesterol in postmenopausal women. It can only tolerate gentle heat, so I advise against cooking with it.

Marionberry, boysenberry, red raspberry, and blueberry seed oils all have a great omega-6 to omega-3 ratio of about 4 to 1. They are also rich in many beneficial phytonutrients, including the eye-protecting carotenoids zeaxanthin and lutein, anti-inflammatory phenols and many essential antioxidants. With their fruity flavor, they are wonderful for salad dressings and drizzled over desserts. Because of their low smoke points, they should never be used for cooking. You can find these oils at gourmet grocery stores as well as through the Internet.

Argan oil is a plant oil that is produced from the kernels of the argan tree. This tree is indigenous to Morocco. It has about 45 percent monounsaturated fats and a delicate, nutty flavor similar to that of pumpkin seed oil. I advise against cooking with it, due to its low smoke point. Instead, use it as a salad dressing or dip for bread. It can also be drizzled on pasta, couscous or other grain-based dishes. Research studies show that regular use is associated with lower LDL cholesterol and significant overall protection against inflammation, cancer, and cardiovascular disease. Argan oil is produced almost exclusively by indigenous Berber women in fair-trade cooperatives. It is readily available through the Internet.

healthy sweeteners

The purpose of sweeteners is to provide concentrated flavor to a variety of beverages, baked goods, desserts, and other food products. Sweeteners also provide a rapidly absorbed source of energy to the body since they are usually simple sugars. Unfortunately, sweeteners (particularly table sugar made from beets or sugar cane) are greatly overused in our society. When used to excess, they can destabilize the blood sugar level, promote obesity and the overgrowth of candida, adversely affect mood and energy levels, and promote tooth decay. In small amounts, however, sweeteners can impart a delicious flavor to foods.

The best quality natural sweeteners include xylitol (xylose), agave nectar, dates, stevia, coconut palm sugar, rice bran syrup, honey and maple syrup. With the exception of molasses and carob, most sweeteners are not high in nutrients.

Xylose, also known as xylitol, is as sweet as sugar but only has two thirds of the calories. Xylose can be found in guavas, pears, blackberries, aloe vera, loganberries, raspberries, psyllium seeds, broccoli, spinach, eggplant, peas, green beans, okra, cabbage, and corn. It is extracted from birch and other hardwoods for sale as a sweetener.

I recommend xylitol as a sweetener because of its health benefits, unlike table sugar which is a very unhealthy food. Xylitol has antibacterial and antifungal properties, and research even suggests that xylose can help prevent digestive disorders and even cancer of the digestive tract. Xylose appears to discourage pathogens from binding to mucous membranes, and helps promote healthy teeth and gums.

Agave nectar is produced commercially from the blue agave plant. The core of the plant contains the “honey water” that is used as the base for the production of the nectar. Once the natural liquid is processed, it yields a product that has a consistency much like maple syrup and has a pleasing amber color. There are several grades of agave syrup available. The darker the color of the nectar, the more intense is its flavor. It is also 1½ times sweeter than sugar. This means that agave nectar has about 40 calories per tablespoon compared to 60 calories for a tablespoon of sugar. As a result, not only does it have fewer calories but you can also use less of it when doing food preparation.

Agave nectar also has a low glycemic index, ranking lower than many other sweeteners. This is considered to be very beneficial for health and wellness. For example, table sugar has a glycemic index in the mid 60's, while agave nectar is generally less than 30. As a result, agave nectar is metabolized more slowly by the body and won't destabilize your blood sugar level like table sugar does. Agave nectar is also completely vegan in its processing. In contrast, table sugar is often processed by using bone char. This is a granular material produced by heating animal bones to high temperatures. Bone char is often using in the sugar industry as a decolorizing agent.

On the other hand, agave nectar is composed mainly of fructose, with the amounts ranging from 55% to 90% of the commercial products containing fructose. There are health concerns about agave nectar’s high fructose content. One study found that participants who consumed fructose were found to develop more insulin resistance as well as increase triglyceride levels, which is a risk factor for heart disease.

As a result, agave nectar is considered to be more controversial than some of the other natural sweeteners. Some health experts love it and rave about its benefits while others debunk its use. Agave nectar is a delicious and easy to use natural sweetener for cooking and baking, but if you are concerned about this issue then I recommend substituting other natural sweeteners in your cake recipes.

Dates. Luscious, potassium-packed dates are an all-purpose staple as a whole food sweetener. Their sticky texture can bind together brownies, bars, pie crusts, energy balls and more. They can also be blended into fillings and purées. Deglet Noor dates are the most commonly used and inexpensive variety and they often come pre-pitted. Medjool dates are the softest, sweetest variety and they tend to be sold with their pits still in. Always remove the pits from your dates before using them in baking!

Date sugar is also widely used as a substitute for regular sugar because it is a healthier alternative. Though it's called "date sugar," this sweetener is not a form of sugar. It is actually an extract taken from dehydrated dates. Date sugar contains many essential minerals such as iron, calcium, phosphorus, magnesium, zinc and selenium. Its health benefits include improving cognitive function, maintaining healthy blood pressure, enhancing immune function and relieving migraines, asthma and sore muscles.

Stevia is an herbal-based sweetener. It does not create imbalances in the blood sugar level since it contains no calories from sugar (only imparting the flavor of sweeteners). It can be used by people with hypoglycemia or diabetes. Since stevia is calorie free, it is also beneficial for individuals who are on weight loss programs and who do not want the extra calories found in other sweeteners.

Coconut palm sugar is made from the flowers of the coconut tree by slicing the bud of the flower to release the sap or nectar. The nectar is then boiled to become a thick, caramel-like syrup and then dried into crystals. While coconut sugar is similar in texture and taste to brown sugar, its nutritional benefits are much greater. Coconut palm sugar contains much more B vitamins, calcium, magnesium, potassium, iron, zinc and phosphorus than does brown or white sugar, making it a healthier sweetening choice for your smoothies as well as for baked goods and other dishes.

Another benefit is its low glycemic index which makes it much more beneficial than using table sugar for its effects on your blood sugar level. Low glycemic foods may help protect you from diabetes, hypoglycemia, high cholesterol and obesity. Coconut sugar also contains sixteen out of the twenty amino acids that we need to build protein in our bodies. It is especially high in glutamic acid that is converted in the body to glutamine. Glutamine is an important amino acid for healing inflammatory bowel disease, malabsorption syndrome, wounds and injuries as well as reducing allergic responses and supporting healthy immune function.

Rice bran syrup has the consistency of honey, tastes like a very mild golden syrup and is virtually fructose-free. It has become a popular fructose-free sugar substitute in healthy recipes everywhere. It has many health benefits, it is rich in vitamins and minerals that help lower cholesterol, fight diseases and boost the immune system. Rice bran is a valuable source of vitamin E complex, antioxidants and other nutrients that reduce the effects of aging. The many phytonutrients in rice bran have important benefits in preventing disease. Phytonutrients benefit people with conditions including cancer, fatty liver, kidney stones, heart disease. Rice bran also improves plasma lipid profiles, making it effective in reducing total plasma cholesterol and triglycerides, while also increasing the high density lipoprotein cholesterol level.Rice bran is one of the richest sources of dietary fiber. The fiber content in rice bran is effective in preventing heart attacks, intestinal disorders and various cancers.

Honey stands out as a natural sweetener. It is a flower extract digested and regurgitated by bees who store it in their hives. Honey has a beautiful texture and color that can vary depending on the flower and site from which the honey is gathered. It is twice as sweet as table sugar, so you can use it in smaller amounts. This factor alone would make it preferable to table sugar for food preparation. Honey is often used in baked goods and other sweetened products available in health food stores. Historically, honey has been used for its medicinal benefits as an antibacterial and antiseptic topical treatment.  It has also been used to treat diabetic ulcers, sore throats and coughs.

Maple syrup is a delicious, light brown liquid sweetener obtained by tapping the sap from maple trees. It is commonly used on breakfast foods like pancakes and waffles. Manufacturers of natural food products increasingly use it much like honey to sweeten cereals and baked goods. When choosing maple syrup, it is important to read the label on the can or bottle carefully to make sure that it is genuine. There are many imitation maple syrup products on the market. They look like maple syrup, but are really just corn syrup with a small bit of maple syrup added to justify the label claim. If it is the genuine product, maple syrup should be the only ingredient listed on the label.

smoothies

blueberry pomegranate smoothie

Serves 2

1 cup blueberries

¾ cup pomegranate juice

¼ cup nondairy yogurt, unsweetened

1 tablespoon ground flaxseed

1 banana

GARNISH

fresh blueberries, whole

few mint leaves

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more juice if a thinner drink is desired. Add more fruit if you want a little extra flavor. Garnish with fresh blueberries and mint leaves.

raspberry flax smoothie

Serves 2

¾ cup raspberries

1 cup rice milk

1 tablespoon rice protein powder

1 tablespoon flaxseed oil

2 bananas

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more rice milk if a thinner drink is desired. Add more fruit if you want a little extra flavor.

peachy melon smoothie

Serves 2

1 cup peaches

1½ cups cantaloupe

¼ cup raspberries

1 banana

2 teaspoons nondairy protein powder

¾ cup orange juice

¼ cup ice (optional)

GARNISH

fresh peach slices

fresh raspberries, whole

few mint leaves

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more juice if a thinner drink is desired. Add more fruit if you want a little extra flavor. Garnish with fresh peach slices, raspberries and mint leaves.

pineapple passion smoothie

Serves 2

1 cup pineapple

1 cup fresh spinach

½ banana

2 ounces aloe vera juice

½ cup coconut water

juice from ½ lime

½ cup ice (optional)

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more coconut water if a thinner drink is desired. Add more pineapple or banana if you want a little extra flavor.

strawberry sparkle smoothie

Serves 2

1 cup strawberries

1 banana

2 teaspoons nondairy protein powder

¼ cup nondairy yogurt

¾ cup rice milk

½ cup ice (optional)

GARNISH

fresh strawberries, halved

mint leaves

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more nondairy milk if a thinner drink is desired. Add more fruit if you want a little extra flavor. Garnish with fresh strawberries and mint leaves.

blackberry coconut smoothie

Serves 2

1 cup blackberries

1 cup peaches

1 banana

2 ounces aloe vera juice

½ cup coconut water

1 tablespoon unsweetened coconut flakes

½ cup ice (optional)

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more coconut water if a thinner drink is desired. Add more fruit if you want a little extra flavor.

pineapple power smoothie

Serves 2

1 cup pineapple

1 banana

1¼ cups nondairy milk

2 tablespoons nondairy protein powder

1 tablespoon almond butter

½ cup ice (optional)

GARNISH

fresh pineapple slices

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more nondairy milk if a thinner drink is desired. Add more fruit if you want a little extra flavor. Garnish with fresh pineapple slices.

good morning carrot smoothie

Serves 2

1 cup carrot juice

1 cup strawberries

1 banana

1 tablespoon ground flaxseed

½ cup ice (optional)

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add a splash of water if a thinner drink is desired. Add more fruit if you want a little extra flavor.

blueberry greens smoothie

Serves 2

¾ cup blueberries

2 tablespoons nondairy protein powder

½ teaspoon chlorella

½ teaspoon spirulina

1 cup nondairy milk

sprinkle of stevia (optional)

Combine all the ingredients in a blender on high speed for 60-90 seconds or until the drink is smooth. Add more nondairy milk if a thinner drink is desired. Add more fruit if you want a little extra flavor.

peanut butter strawberry smoothie

Serves 2

2 tablespoons peanut butter

1 cup strawberries

1 banana

½ cup nondairy milk

¼ cup ice (optional)

Combine all the ingredients in a blender on high speed for 60 - 90 seconds or until the drink is smooth. Add more nondairy milk if a thinner drink is desired. Add more fruit if you want a little extra flavor.

egg scrambles and omelettes

spinach tomato scramble

Serves 2

4 eggs

1 teaspoon water

½ cup spinach, chopped

3 cherry tomatoes, sliced

2 teaspoons fresh basil, finely chopped

2 teaspoons olive oil or nondairy butter

2 tablespoons yellow onion, diced

2 tablespoons red bell pepper, diced

nondairy Parmesan cheese, to taste (optional)

In a small bowl, beat eggs and water together, add spinach, tomatoes, basil. Preheat a frying pan on medium heat and add olive oil, onion and bell pepper and cook until onions are translucent. Add the egg mixture to the pan and gently scramble with a spatula until eggs are thoroughly cooked then sprinkle nondairy Parmesan cheese on top.

cheesy veggie scramble

Serves 2

4 eggs

1 teaspoon water

2 teaspoons olive oil or nondairy butter

1 clove minced garlic

¼ cup bell pepper, diced

¼ cup mushrooms, sliced

¼ cup tomatoes, diced

1-2 tablespoons nondairy cheddar cheese, grated

In a small bowl, beat eggs and water together. Preheat a frying pan on medium heat and add olive oil, garlic and bell pepper. Sauté until garlic is slightly brown. Next add eggs, mushroom, tomato and nondairy cheddar cheese. Gently scramble with a spatula until eggs are thoroughly cooked.

garden vegetable omelette

Serves 2

6 eggs

1 teaspoon water

¼ teaspoon dried tarragon

2 teaspoons olive oil or nondairy butter, divided

½ cup bell pepper, diced

¼ cup zucchini, diced

2 mushrooms, sliced

1 green onion, thinly sliced

In a small bowl, beat eggs, water and dried tarragon together. Preheat a frying pan on medium heat and add 1 teaspoon olive oil, bell pepper, zucchini, mushrooms and green onions. Cook until vegetables are soft, 2-4 minutes. Set aside in a small bowl. In the frying pan on medium heat add 1 teaspoon olive oil and egg mixture to the pan. When eggs start to cook add vegetables on top of half of the eggs. Using a spatula gently loosen the sides of the egg and flip the non-filled side on top of the vegetables and let sit for 1 minute. Next, carefully flip the omelette over and cook fully.

artichoke heart omelette

Serves 2

6 eggs

1 teaspoon water

2 teaspoons olive oil or nondairy butter

¼ yellow onion, diced

1 cup artichoke hearts, finely chopped

½ cup tomatoes, diced

2 tablespoons nondairy Parmesan cheese

In a small bowl, beat eggs and water together. Preheat a frying pan on medium heat add 1 teaspoon olive oil and onions, cook until translucent. Add the artichokes and tomatoes. Cook until vegetables are soft. Set aside in a small bowl. In the frying pan on medium heat add remaining olive oil and egg mixture to the pan. When the eggs start to cook add the vegetables on top of half of the egg and sprinkle the Parmesan cheese evenly on top. Using a spatula gently loosen the sides of the egg. Flip the non-filled side over and let sit for 1 minute. Next, carefully flip the omelette over and cook fully.

spinach mushroom omelette

Serves 2

6 eggs

1 teaspoon water

2-4 teaspoons olive oil or nondairy butter, divided

1 clove garlic, minced

1 cup spinach, finely chopped

½ cup mushrooms, sliced

2 tablespoons goat cheese

In a small bowl, beat eggs and water together. Warm a frying pan on medium heat and add 1 teaspoon olive oil, garlic, spinach and mushrooms and cook until mushrooms are lightly browned. Add spinach and cook 1-2 minutes. Set aside in a small bowl. In the frying pan on medium heat add remaining olive oil, eggs to the pan. When the eggs are slightly cooked add vegetables and goat cheese onto half of the eggs. Using a spatula gently loosen the sides of the egg. Flip the non-filled side on top of the vegetables and let cook for 1 minute. Next, carefully flip the omelette over to cook fully.

asparagus fines herbes omelette

Serves 2

3 asparagus spears, chopped

6 eggs

1 teaspoon water

2 teaspoons olive oil or nondairy butter

2 teaspoons fresh fines herbes (chives, tarragon or parsley)

GARNISH (optional)

2 tablespoons nondairy cream cheese

Few leaves fresh parsley

1 tablespoon fresh salsa

1 slice gluten-free toast

1 cup fresh fruit

Fill a small pot halfway with water and bring to a boil. Add the asparagus and cook until just tender. Lay asparagus on a towel to dry. In a small bowl, beat and water eggs together. In a frying pan on medium heat add remaining olive oil and eggs to the pan. When the eggs are slightly cooked add asparagus and fines herbes onto half of the eggs. Using a spatula gently loosen the sides of the egg. Flip the non-filled side onto the other side and let sit for 1 minute. Next, carefully flip the omelette over to cook fully. Garnish with fresh salsa, sour cream, parsley, toast and fruit if you would like.

cereals

berries and cream oatmeal

Serves 2

1 cup water

1 cup nondairy milk

1 cup gluten-free oats

2 teaspoons honey

1-2 tablespoons flaxseed oil

1 tablespoon almonds, chopped

½ cup strawberries, sliced

¼ cup blueberries

Bring water and nondairy milk to a boil in a saucepan. Add oats and reduce to medium heat. Cook for one minute and stir. Cover and remove oatmeal from heat for 2-3 minutes. Stir in honey, flaxseed oil and almonds. Top with strawberries and blueberries.

maple cinnamon oatmeal

Serves 2

1¾ cups water

1 cup gluten-free oats

2 teaspoons maple syrup

1-2 tablespoons flaxseed oil

pinch of cinnamon

Boil water in a saucepan. Add oats and reduce to medium heat. Cook for one minute and stir. Cover, and remove oatmeal from heat for 2-3 minutes. Stir in maple syrup, flaxseed oil and cinnamon.

how to cook quinoa

Serves 2

1 cup quinoa

1½ cups water

Note: Most recipes call for a 2:1 ratio, but I prefer 1:1½ I find that this makes a fluffier, lighter quinoa, which I prefer. Rinse quinoa and drain through a fine sieve. Boil the water and add quinoa. Turn to very low heat and cook for 15-20 minutes.

quinoa cereal prunes

Serves 2

1½ cups cooked quinoa

1 cup nondairy milk

4-6 dried prunes, chopped

2 tablespoons flaxseed oil

1 teaspoon honey (optional)

In a saucepan combine quinoa, nondairy milk and dried prunes. Heat thoroughly and simmer on low heat for 5-7 minutes until prunes have softened. Serve warm with flaxseed oil and honey.

millet cereal raspberries

Serves 2

1½ cups cooked millet

1 cup nondairy milk

2 teaspoons honey (optional)

½ cup raspberries

Combine millet and nondairy milk in a saucepan. Simmer for 5-7 minutes. Stir in honey, garnish with raspberries and serve warm.

quinoa cereal fruit pumpkin seeds

Serves 2

1½ cups cooked quinoa

1 cup nondairy milk

1 tablespoon raisins

2 teaspoons dried cranberries

½ mandarin orange, sliced

2 tablespoons pineapple, fresh or dried, chopped

2 teaspoons raw pumpkin seeds

2 teaspoons honey (optional)

Combine quinoa and nondairy milk in a saucepan. Simmer for 5 minutes. Stir in the remaining ingredients and serve warm.

bagels, french toast and pancakes

morning bagel delight

Serves 1

1 gluten-free bagel

1 tablespoon almond butter

1 teaspoon homemade jam (recipe below)

Toast the gluten-free bagel and spread the almond butter on one half. Spread the homemade jam on the other bagel half and serve.

cherry strawberry chia jam

1 cup cherries, fresh or frozen

1 cup strawberries, fresh or frozen

2 tablespoons chia seeds

2 tablespoons honey

If fruit is frozen, defrost first. Add all ingredients to a blender and puree well. Pour into a sealed jar and refrigerate 1 hour before serving. Use within 3-4 days.

mango peach chia jam

1 cup mangoes, fresh or frozen

1 cup peaches, fresh or frozen

2 teaspoons fresh lemon juice

2 tablespoons chia seeds

2 tablespoons honey

If fruit is frozen, defrost first. Add all ingredients to a blender and puree well. Pour into a covered jar and refrigerate before serving. Use within 3-4 days.

cinnamon french toast

Serves 4

4 eggs, beaten

½ cup nondairy milk

1 teaspoon honey

¼ teaspoon cinnamon

8 slices gluten-free bread

1 tablespoon safflower oil for cooking

maple syrup or homemade jam (see page 68), optional

GARNISH

¼ cup mixed berries

Combine eggs, nondairy milk, honey and cinnamon in a bowl and whisk until blended thoroughly. Dip slices of gluten-free bread in the egg mixture. Soak quickly for a lighter toast, and soak longer for toast that will have more egg mixture. Heat oil on medium heat in a skillet and place coated bread slices in pan. Cook bread for at least one minute on each side, until golden brown and cooked through. Serve with maple syrup, honey or homemade jam. Top with mixed berries.

sunshine flaxseed pancakes

Makes 8 pancakes (serves 2-4)

1 cup gluten-free flour or brown rice flour

2 tablespoons xylitol

1 tablespoon ground flaxseed

1 teaspoon baking powder

½ teaspoon baking soda

1 cup unsweetened rice milk

1 egg

3 tablespoons almond oil, +1 tablespoon for cooking

maple syrup (optional)

GARNISH

1 cup strawberries, sliced

½ banana, sliced

¼ cup blueberries

¼ cup grain sweetened dark chocolate chips, melted

Mix dry and wet ingredients in separate bowls. Stir dry ingredients into wet and mix thoroughly. Heat a skillet on medium and add 1 tablespoon almond oil. Add batter to skillet. When pancakes bubble in the center flip and cook for 1-2 minutes until cooked thoroughly. Serve with maple syrup. For kid fun, use the fruit to make a smiley face as garnish.

muffins

blueberry almond muffins

Makes 14-18 muffins

2 cups brown rice flour

1 teaspoon cinnamon

¼ teaspoon nutmeg

1 teaspoon baking powder

½ teaspoon baking soda

3 teaspoons stevia

½ cup applesauce

1 tablespoon honey

¾ cup blueberries, fresh or frozen

½ cup water

1 egg

3 tablespoons safflower oil

¼ cup chopped almonds (optional)

Preheat oven to 400 degrees. Line a muffin pan with muffin liners. Mix all dry ingredients and wet ingredients separately. Stir the wet mixture into the dry until smooth. Fill muffin cups¾with the batter. Bake for 18-20 minutes until cooked through. Cool 10-15 minutes in the pan, then transfer to a cooling rack. Serve warm.

lemon honey muffins

Makes 14-18 muffins

¼ cup sunflower oil

½ cup honey

1 teaspoon vanilla extract

¼ cup lemon juice

½ cup nondairy milk

2 eggs

2 cups almond flour

½ cup tapioca starch

¼ teaspoon salt

½ teaspoon baking powder

Preheat oven to 400 degrees. Line a muffin pan with muffin liners. Mix all dry ingredients and wet ingredients separately. Stir the wet mixture into the dry and mix well until smooth. Fill muffin cups¾with the batter. Bake for 18-20 minutes until cooked through. Cool 10-15 minutes in the pan, then transfer to a cooling rack. Serve warm.

vegan banana nut muffins

Makes 14-18

1½ cups brown rice flour

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon cinnamon

3 teaspoons stevia

¼ cup honey

3 ripe bananas, mashed

¼ cup safflower oil

¼ cup cashews, chopped

GARNISH

1 banana, sliced

Preheat oven to 400 degrees. Line a muffin pan with muffin liners. Mix all dry ingredients and wet ingredients separately. Stir the wet into the dry until smooth. Fill muffin cups¾with the batter. Bake for 18-20 minutes until cooked through. Cool 10-15 minutes in the pan, then transfer to a cooling rack. Serve warm.

pumpkin muffins

Makes 14-18 muffins

1½ cups brown rice flour

½ teaspoon baking powder

½ teaspoon baking soda

1 cup canned pumpkin

1 teaspoon cinnamon

¼ teaspoon nutmeg

½ cup raisins

2 eggs

3 tablespoons molasses

3 tablespoons safflower oil

½ cup nondairy milk

1 teaspoon vanilla extract

¼ cup chopped almonds (optional)

Preheat oven to 400 degrees. Line a muffin pan with muffin liners. Mix all dry ingredients and wet ingredients separately. Stir the wet into the dry until smooth. Fill muffin cups¾with the batter. Bake for 18-20 minutes until cooked through. Cool 10-15 minutes in the pan, then transfer to a cooling rack. Serve warm.

coffee cakes

raspberry coffee cake

CAKE

1 cup xylitol

½ cup nondairy butter

2 teaspoons vanilla extract

1 cup nondairy milk

3 eggs

2 cups almond flour

¼ cup tapioca starch

2 teaspoons baking powder

1 teaspoon cinnamon

½ teaspoon salt

1 cup raspberries, whole

STREUSEL

2 cups cashews, chopped

¼ cup agave nectar

½ cup nondairy butter, chilled

1 teaspoon cinnamon

2 teaspoons coconut flour

¼ cup raspberries, whole

GARNISH

¼ cup fresh raspberries, whole

CAKE

Preheat oven to 350 degrees and butter or oil a 9x9 inch baking pan. Using an electric mixer, blend xylitol, nondairy butter, vanilla extract, nondairy milk and eggs in a bowl until well combined. Mix the almond flour, tapioca starch, baking powder, cinnamon and salt in a separate bowl. Stir the dry mixture into wet mixture. Pour the batter into the prepared pan.

STREUSEL

Combine all the streusel ingredients in a bowl and mix well. Spread the streusel over the batter in the pan. Spread whole raspberries on top and bake 30-40 minutes or until a toothpick inserted into center comes out clean. Garnish with fresh whole raspberries and serve warm.

peaches and cream coffee cake

CAKE

1 cup xylitol

½ cup nondairy butter

2 teaspoons vanilla extract

3 eggs

1 can coconut cream, chilled overnight

1 cup almond flour

¾ cup coconut flour

¼ cup tapioca starch

2 teaspoons baking powder

1 teaspoon cinnamon

½ teaspoon salt

1 cup peaches, sliced

STREUSEL

2 cups cashews, chopped

¼ cup maple syrup

½ cup nondairy butter, chilled

1 teaspoon cinnamon

2 teaspoons coconut flour

TOPPING

sprinkle powdered sugar

CAKE

Preheat oven to 350 degrees and butter or oil a 9x9 baking pan. Using an electric mixer, blend xylitol, nondairy butter, vanilla extract and eggs until well combined. Scoop only the cream out of the can of coconut milk and add to the mixture. Combine the remaining dry ingredients in a separate bowl. Stir the dry mixture into the wet mixture until smooth. Pour half of the batter evenly into the prepared cake pan and set aside.

STREUSEL

Combine all the streusel ingredients in a bowl and mix well. Sprinkle streusel into the pan with half the batter and spread the remaining batter on the streusel. Place the sliced peaches on top. Bake 30-40 minutes or until a toothpick inserted into center comes out clean. Cool 10-15 minutes in the pan, then transfer to a cooling rack. Sprinkle with powdered sugar, slice and serve warm.

apple cinnamon coffee cake

CAKE

½ cup nondairy butter

¾ cup honey

2 teaspoons vanilla extract

1 cup nondairy milk

3 eggs

1 cup almond flour

¾ cup coconut flour

¼ cup tapioca starch

1 teaspoon baking powder

2 teaspoons cinnamon

½ teaspoon salt

1 cup apples, chopped

STREUSEL

2 cups almonds, chopped

¼ cup agave nectar

½ cup nondairy butter, chilled

1 teaspoon cinnamon

2 teaspoons coconut flour

CAKE

Preheat oven to 350 degrees and butter or oil a 9 inch round cake pan. Using an electric mixer, blend nondairy butter, honey, vanilla extract, nondairy milk and eggs until well combined. In a separate bowl, mix together the remaining ingredients except the chopped apples. Stir the dry mixture into the wet mixture and then gently fold in the chopped apples. Pour half of the batter into the prepared cake pan and spread evenly.

STREUSEL

Combine all the streusel ingredients in a bowl and mix well. Pour half of the streusel onto the batter, pour the remaining batter into the pan, then add the remaining streusel on top. Bake for 30-40 minutes or until a toothpick inserted into center comes out clean. Cool 10-15 minutes in the pan, then transfer to a cooling rack. Slice and serve warm.

soups

butternut squash soup

Serves 4

2 cups butternut squash, cooked

1 tablespoon olive oil

½ onion, diced

1 cup low-sodium vegetable broth

½ teaspoon cinnamon

1½ cups nondairy milk

½ tablespoon maple syrup

Blend the squash into a puree. In a large saucepan heat the oil on medium heat. Add the onion and cook until translucent. Add the vegetable broth, squash, cinnamon and salt. Mix well and simmer for 5-8 minutes. Add nondairy milk and maple syrup. Simmer on low heat for 10 minutes. Stir frequently while cooking the soup. To make extra creamy, wait for the soup to cool, then blend 2-3 minutes until smooth. Reheat before serving.

lemon sweet pea soup

Serves 4

1 tablespoon olive oil

½ onion, diced

5 cups low sodium vegetable broth

1 cup water

¼ cup lemon juice

½ teaspoon lemon zest

2 tablespoons mint, chopped

1½ cups brown rice, cooked

1½ cups peas, fresh or frozen

Heat the olive oil in a saucepan over medium. Add the onion and cook until translucent. Pour in vegetable broth and water and bring to a gentle boil. Add lemon juice, lemon zest and mint. Stir in cooked rice and peas and simmer for 8-10 minutes. Serve warm.

hearty minestrone

Serves 4

1 tablespoon olive oil

2 carrots, diced

1 garlic clove, diced

5 cups low sodium vegetable broth

1 cup water

1 can kidney beans, drained

1 leek, green top removed, diced

½ zucchini, diced

½ cup green beans

2 medium tomatoes, chopped

1½ teaspoon dried thyme

1 bay leaf

1 cup spinach, chopped

2 cups cooked gluten-free macaroni or fusili

nondairy Parmesan cheese, to taste

few sprigs flat leaf parsley

In a large saucepan warm the olive oil over medium heat. Add carrots and garlic and cook, until the garlic is lightly brown. Add vegetable broth, water, kidney beans, leek, zucchini, green beans, tomatoes, thyme and bay leaf. Bring to a boil and then simmer 15 minutes. Add spinach and cooked pasta and simmer 8-10 minutes. Remove bay leaf, sprinkle with nondairy Parmesan cheese and garnish with parsley.

black bean soup

Serves 4

1 can black beans, rinsed

5 cups low-sodium vegetable broth

¼ cup onion, diced

¼ cup carrot, chopped

½ cup red bell pepper, chopped

¼ teaspoon cumin

low sodium soy sauce, to taste (optional)

Bring the vegetable broth to a boil and add all ingredients. Reduce heat to low and simmer for 30 minutes, stirring occasionally. Add extra broth or water as needed. Add a dash of soy sauce for a saltier flavor.

vegetable rice soup

Serves 4

6 cups low-sodium vegetable broth

½ cup carrot, chopped

1 cup celery, diced

2 green onions, diced

1 cup yellow bell pepper, diced

1 cup potato, chopped

¾ cup brown rice, cooked

low sodium soy sauce, to taste (optional)

Bring vegetable broth to a boil and add all ingredients. Reduce heat to low and simmer for 30 minutes, stirring occasionally. If broth begins to cook off add extra broth or water as needed.

miso ginger sweet potato soup

Serves 6

1 tablespoon olive oil

2 cloves of garlic, minced

1-inch chunk fresh ginger, peeled and thinly sliced

3 sweet potatoes, cubed

2 tablespoons white miso paste

4-5 cups low sodium vegetable broth or water

1 cup almond milk

In a saucepan heat the olive oil over medium heat. Add garlic and ginger and cook until garlic is lightly brown, about 2-3 minutes. Add the sweet potatoes, miso and vegetable broth. Bring soup to a boil then cover and turn the heat to low. Let the soup cook for 25-30 minutes, or until the sweet potatoes are soft. Take off the heat and cool. Puree in a blender until smooth. Reheat the soup on the stove and gently whisk in the almond milk. Add more almond milk depending on the consistency you prefer. Serve warm.

coconut milk soup

Serves 4

2 cups low sodium vegetable broth

1 can coconut milk

1 garlic cloves, minced

½ cup red bell pepper, sliced

1 lemongrass stalk, top removed, sliced

½ cup mushrooms, sliced

1 teaspoon lime zest, finely grated

GARNISH

2 tablespoons fresh lime juice

2 green onions, thinly sliced

3-4 red chili peppers

Few sprigs fresh cilantro

In a saucepan combine vegetable broth, coconut milk, garlic, red bell pepper and lemongrass. Simmer for 15 minutes. Add mushrooms, lime zest and cook until the mushrooms are tender. Serve with lime juice, green onions, chili peppers and cilantro.

brown rice root vegetable stew

Serves 6-8

2-3 tablespoons olive oil

1 carrot, chopped

½ yellow onion, chopped

1 stalk celery, chopped

7 cups low sodium vegetable broth

1 cup water

½ cup brown rice, cooked

¼ cup parsley, minced

1 tablespoon fresh thyme, minced

2 sweet potatoes, chopped

3 parsnips, peeled and chopped

1 yellow potato, chopped

In a large saucepan warm the olive oil on medium heat. Add carrots, onions and celery. Sauté until onion turns translucent. Add vegetable broth and water and bring to a boil. Turn down heat and add brown rice, parsley, thyme, sweet potatoes, parsnips and yellow potato. Simmer for 35-45 minutes, stirring occasionally. Be sure the potatoes are soft before serving.

lentil soup with pomegranate

Serves 4- 6

1 pomegranate, seeds only

2 tablespoons olive oil

½ yellow onion, diced

1 carrot, chopped

1 teaspoon ground cumin

1 teaspoon ground coriander

1 cup brown lentils

1½ cups chard, finely chopped

6 cups low sodium vegetable broth

1 cup pomegranate juice

low sodium soy sauce, to taste (optional)

few sprigs flat leaf parsley, for garnish

Remove the seeds from the pomegranate and set aside in a bowl. Heat the olive oil in a saucepan over medium heat. Add onions and cook until translucent. Add carrots, cumin and coriander, lentils, chard, vegetable broth and bring to a boil, stirring regularly. Reduce heat and simmer until lentils are tender, about 30-40 minutes. Add a dash of soy sauce for extra seasoning. Stir in pomegranate juice and simmer for another 5 minutes. Serve in bowls garnished with pomegranate seeds.

tomato veggie soup

Serves 4-6

4 tomatoes, chopped

½ onion, chopped

1 stalk celery, chopped

1 turnip, chopped

½ leek, chopped

½ fennel bulb, sliced

2 carrots, chopped

1 sprig parsley, chopped

5 mushrooms, sliced

1 bay leaf

2 teaspoons thyme

3 cups low sodium vegetable broth

Blend tomatoes into a puree. Place all ingredients in a pot. Cover with the vegetable broth. Bring to a boil, then turn heat to low. Cook 35-45 minutes stirring occasionally.

split pea soup

Serves 2-4

1 cup dried split peas, rinsed

½ cup onion, chopped

4 cups water

2 carrots, chopped

GARNISH

¼ cup zucchini, sliced and grilled

Combine all the ingredients in a stockpot. Bring to a boil then turn down to low heat and cover. Cook for 40-45 minutes until peas are soft. Let soup cool, then puree in a blender or food processor until smooth. Reheat before serving and garnish with grilled zucchini slices.

carrot soup puree

Serves 2-4

4 cups carrots, peeled and sliced

4 cups vegetable broth

½ cup onion, diced

½ cup red bell pepper, sliced

1 cup nondairy milk

GARNISH

few fresh basil leaves

Combine all the ingredients in a large stockpot. Bring to a boil then turn down to medium heat and cover. Cook 30-40 minutes, or until carrots are tender. Let soup cool, then puree in a blender or food processor until smooth. Reheat before serving and garnish with fresh basil leaves.

garbanzo bean soup

Serves 4

1 tablespoon olive oil

1 teaspoon cumin

¼ teaspoon ground ginger

½ teaspoon ground turmeric

6 cups low sodium vegetable broth

2 cans garbanzo beans

¼ cup carrots, chopped

2 yellow potatoes, chopped

¼ cup zucchini, chopped

½ cup tomatoes, chopped

fresh cilantro, for garnish

In a large stockpot, warm the olive oil over medium heat. Add the cumin, ginger and turmeric and gently mix the spices for 1 minute. Add the vegetable broth, garbanzo beans, carrots, potatoes, zucchini and tomatoes. Bring to a boil then reduce heat to a simmer. Cook for 25-30 minutes. Serve with a sprinkle of fresh cilantro for garnish.

summer squash soup

Serves 4

3 tablespoons olive oil

½ onion, diced

4 cups low sodium vegetable broth

5-6 yellow summer squash, thinly sliced

2 carrots, thinly sliced

1 yellow potato, chopped

In a large saucepan warm the olive oil over medium heat. Add the onion and cook, stirring often, until translucent. Add the vegetable broth, summer squash, carrots and potato and bring to a boil. Reduce heat and simmer, partially covered, for 18-20 minutes or until the vegetables are tender. Remove from heat and cool soup, uncovered, for 10 minutes. Puree the soup in a blender until smooth. Reheat before serving.

salads

fig goat cheese salad

Serves 2

5 cups mixed greens

4 fresh figs, refrigerated, sliced

3 ounces goat cheese, crumbled

olive oil and vinegar, to taste

On two plates divide the arugula evenly. Place the sliced figs and the crumbled goat cheese on top. Gently pour the olive oil and vinegar over the salad, to taste.

herb sprouts salad

Serves 4

3 cups sprouts, such as alfalfa, clover, broccoli, sunflower or onion

½ cup watercress, coarsely chopped

½ bunch chives, minced

3 radishes, grated

vinaigrette dressing, to taste

VINAIGRETTE DRESSING

2 tablespoons lemon juice

2 tablespoons white wine vinegar

¼ cup olive oil

In a large bowl combine the sprouts, watercress, chives and radishes and toss well. In a small bowl whisk the dressing until mixed. Gently pour the dressing over the salad, to taste.

rainbow slaw

Serves 2-4

1½ cups red cabbage, shredded

½ red bell pepper, cut into thin 2-inch strips

½ yellow bell pepper, cut into thin 2-inch strips

1 medium carrot, shredded

½ celery stalk, cut into thin 2-inch strips

olive oil and vinegar, to taste

In a bowl combine all ingredients and toss well. Add olive oil and vinegar to taste.

parmesan romaine salad

Serves 2-4

1 tablespoon white wine vinegar

3 tablespoons olive oil

½ cup nondairy Parmesan cheese, grated

1 head romaine lettuce, chopped

3-4 olives, sliced

¼ cup gluten-free croutons, optional

In a small bowl whisk together the vinegar, olive oil and half of the Parmesan cheese. Gently pour over the romaine lettuce and toss well. Sprinkle with remaining Parmesan cheese and garnish with olives and gluten-free croutons.

mediterranean salad

Serves 4

1 head romaine lettuce, chopped

1 tomato, chopped

½ cucumber, sliced

¼ red onion, thinly sliced

½ red bell pepper, sliced

¼ cup olives

2 tablespoons goat cheese, cubed

1 teaspoon dried oregano

few leaves cilantro, for garnish

olive oil and lemon juice, to taste

Combine all ingredients in a large salad bowl. Toss with olive oil and lemon juice, garnish with cilantro then serve.

gorgeous greens

Serves 2

5 cups mixed greens

¼ cucumber, chopped

1 endive, thinly sliced

¾ cup alfalfa sprouts

¼ cup jicama, sliced into thin strips

honey vinaigrette dressing, to taste

HONEY VINAIGRETTE DRESSING

3 tablespoons olive oil

1 tablespoon white wine vinegar

1 teaspoon honey

In a large bowl add all ingredients except the jicama strips. In a small bowl whisk the dressing until mixed. Toss the salad with the dressing and top with the jicama strips.

bell pepper pasta salad

Serves 4

8 ounces gluten-free fusilli pasta

½ teaspoon dried basil

1-2 tablespoons fresh lemon juice

5 tablespoons olive oil

½ green bell pepper, diced

½ yellow bell pepper, diced

4 cherry tomatoes, finely chopped

1 celery stalks, thinly sliced

1 green onion, thinly sliced

2 tablespoons capers, rinsed

Cook the pasta according to package directions. Drain and rinse under cold water and let cool. In a small bowl mix whisk together the basil, lemon juice and olive oil until well combined. In a large bowl add the cooked pasta, chopped vegetables and capers. Toss gently with the dressing and serve cold.

carrot lime salad

Serves 2

1 tablespoon lime juice

1 tablespoon fresh cilantro, finely chopped

1 teaspoon olive oil

3 carrots, shredded

In a bowl mix the lime juice, fresh cilantro, and olive oil together. Pour over the carrots and serve.

classic potato salad

Serves 4-6

2 cups potatoes, cut into pieces

2 tablespoons celery, diced

2 tablespoons red onion, diced

1 tablespoon water chestnuts, diced

2 radishes, thinly sliced

½ green onion, diced

1 hardboiled egg, chopped

1 tablespoon vegan mayonnaise

1 teaspoon Dijon mustard

Steam the potatoes for 15-20 minutes or until tender and let cool. In a mixing bowl add vegetables, egg, mayonnaise and mustard to the potatoes and mix well. Chill 20-30 minutes, garnish with green onions and serve cold.

black eyes peas peach salad

Serves 2-4

1 can black eyed peas, drained and rinsed

½ cup watercress, chopped

5 cups mixed greens

1 peach, chopped

1 green onion, sliced thinly

1 teaspoon fresh lemon juice

vinaigrette dressing, to taste

VINAIGRETTE DRESSING

2 tablespoons lemon juice

2 tablespoons white wine vinegar

¼ cup olive oil

In a large bowl combine all ingredients and toss well. Add vinaigrette dressing to taste.

beet mandarin orange salad

Serves 2

½ cup cooked beets, thinly sliced

1 mandarin orange, peeled and sliced

2 cups mixed salad greens

2 radishes, thinly sliced

¼ red onion, sliced very thin

¼ cup fennel, thinly sliced

olive oil and lemon juice, to taste

Combine all ingredients in a large salad bowl. Add olive oil and lemon juice and toss before serving.

kale edamame salad

Serves 2

4 cups kale, shredded

¼ cup edamame, cooked

½ cup cherry tomatoes, sliced

2 tablespoons dried cranberries

olive oil and lemon juice, to taste

½ sheet toasted nori seaweed, sliced into thin strips (optional)

Combine all ingredients in a large salad bowl. Add olive oil and lemon juice and toss before serving. Garnish with dried seaweed strips if desired.

squash goat cheese salad

Serves 2-4

2 cups butternut squash, peeled and cut into ½ inch cubes

2 teaspoons olive oil

3 cups arugula

2 tablespoons raisins

2 ounces goat cheese, cut into ½ inch cubes

¼ cup flat leaf parsley, coarsely chopped

olive oil and lemon juice, to taste

In a skillet over medium heat, heat olive oil and add squash. Sauté until squash is golden brown and tender, about 5-7 minutes. Add squash to the arugula, goat cheese and parsley and gently mix with oil and lemon juice.

radicchio garbanzo bean salad

Serves 2

5 cups mixed greens

½ cup radicchio, chopped

1 small tomato, chopped

¼ cup hearts of palm, sliced

½ cup garbanzo beans, drained

vinaigrette dressing, to taste

VINAIGRETTE DRESSING

2 tablespoons lemon juice

2 tablespoons white wine vinegar

¼ cup olive oil

On two large salad plates place the mixed greens in the center. On a third of the greens add the radicchio, on another third add the hearts of palm and on the last third add the tomato. In the center of the salad add the garbanzo beans. Whisk the dressing and gently pour on the salad, to taste.

side dishes

curried cauliflower

Serves 2-4

2 teaspoons olive oil

¾ teaspoon curry powder

½ teaspoon cumin

3-4 cups cauliflower, chopped into pieces

1 carrot, thinly sliced

½ red bell pepper, chopped

¼ cup spinach, chopped

¼ cup low sodium vegetable broth, use more if needed

½ teaspoon Bragg Liquid Aminos or low sodium soy sauce

In a covered frying pan on medium heat add the olive oil, curry powder and cumin and stir until spices begin to gently brown, about 30 seconds. Add cauliflower and carrots. Stir to coat the vegetables with the spices. Cook 2-3 minutes over medium low heat. Add bell pepper, spinach, vegetable broth and Bragg Liquid Aminos. Cover and cook on low heat 8-10 minutes until cauliflower has begun to soften.

snow peas red bell pepper

Serves 2-4

2 teaspoons olive oil

3 cups snow peas, ends trimmed

1 red bell pepper, chopped

½ teaspoon Bragg Liquid Aminos

In a frying pan, heat olive oil on medium. Add snow peas, bell pepper and Bragg Liquid Aminos. Stir together and cook for 2 minutes, lower heat and cover. Add a small amount of water if necessary. Cook for 4-5 minutes or until snow peas are cooked through but still bright green and crisp.

almond green beans

Serves 4

3 cups fresh green beans

1 teaspoon almond oil

¼ cup almonds, sliced

Steam green beans for 3-4 minutes, but crisp and bright green. In a frying pan on medium heat add the almond oil and almonds. Cook for about a minute until almonds begin to turn light brown. Add the green beans to the pan and cook 1-2 minutes, remove from heat. Stir beans and almonds gently in the warm pan for another minute and serve.

spicy curried broccoli toasted coconut

Serves 2-4

¼ cup unsweetened shredded coconut

2 teaspoons olive oil

1 teaspoon curry powder

½ teaspoon cumin

4 cups broccoli, cut into florets

1 teaspoon Bragg Liquid Aminos, or low sodium soy sauce

Heat a frying pan on medium heat. Add the coconut and stir until it begins to turn very light brown. Pour into a small bowl. In a frying pan with lid, heat the olive oil on medium heat. Add the curry powder and cumin. Stir frequently for about 1 minute. Add broccoli and Bragg Liquid Aminos. Stir well to evenly coat the broccoli with the spices. Turn heat to low and cover with a lid. Add a small amount of water if needed. Cook for 3-5 minutes until broccoli starts to soften.

honey glazed carrots

Serves 4

3 cups carrots, sliced thin

1 teaspoon honey

1 teaspoon almond oil

pinch of salt (optional)

1 tablespoon parsley, diced (optional)

Cut carrots into thin slices and steam for 6-8 minutes, or until tender. In a saucepan on low heat add the honey and oil and mix well. Add carrots and mix all ingredients together. Garnish with parsley and serve warm.

roasted rosemary potatoes

Serves 4-6

4 cups potatoes, cut into bite sized pieces

3 tablespoons olive oil

1 tablespoon dried rosemary, crushed

2 garlic cloves, minced

pinch of salt (optional)

fresh rosemary, for garnish

Preheat oven to 400 degrees. Put potatoes, olive oil, rosemary and garlic into a plastic bag to bag, close the bag and shake to coat all of the potato pieces. Arrange potatoes evenly in one layer onto an oiled baking sheet. Bake for 30-35 minutes until brown and cooked through. Garnish with fresh rosemary

zucchini corn basil blend

Serves 4

2 teaspoons olive oil

1 garlic clove, minced

1 zucchini, diced

1 can corn, drained

¼ cup red bell pepper, chopped

1 teaspoon dried basil

¼ cup low sodium vegetable broth

½ tomato, wedges

2 cups steamed jasmine rice (optional)

few leaves of parsley

In a saucepan heat olive oil and garlic and sauté for 20-30 seconds. Add zucchini and sauté 1-2 minutes or until soft. Add corn, bell pepper, basil and vegetable broth. Gently simmer and reduce heat to low. Cook 5-6 minutes or until zucchini is cooked. Add more vegetable broth if needed. This dish is delicious when served over rice and garnished with tomato wedges and parsley.

roasted turnips carrots

Serves 4

4 turnips, peeled and quartered

2 carrots, sliced

1-2 teaspoons olive oil

Preheat oven to 350 degrees. Arrange turnips and carrots in a single layer on an oiled baking sheet. Drizzle olive oil over the turnips and carrots, roast for 30-40 minutes or until fork tender.

butternut squash puree

Serves 2-4

1 large butternut squash, peeled and cubed

2 cups nondairy milk

1 tablespoon maple syrup

ground nutmeg, allspice, or cinnamon, to taste

Place the squash in a steamer for 12-15 minutes or until very tender. Cool the squash and place in a blender or food processor. Add the nondairy milk, maple syrup and spices and puree until smooth. Reheat before serving.

steamed mushroom bok choy

Serves 2-4

4-6 baby bok choy

4 mushrooms, sliced

1 green onion, sliced

low sodium soy sauce, to taste

Steam all ingredients for 4-5 minutes or until stalks are tender. Serve with a splash of soy sauce.

garlicky brussels sprouts

Serves 2-4

2 cups Brussels sprouts, chopped into bite size pieces

1 clove garlic, chopped

1 cup carrots, sliced

low sodium soy sauce (to taste)

Steam Brussels sprouts, garlic and carrots for 5-6 minutes or until slightly tender. Remove from heat and add soy sauce to taste. Serve warm.

fresh tomato avocado

Serves 2

3 roma tomatoes, chopped

1 avocado, chopped

1 tablespoon fresh basil, minced

honey vinaigrette dressing, to taste

HONEY VINAIGRETTE DRESSING

3 tablespoons olive oil

1 tablespoon white wine vinegar

1 teaspoon honey

In a separate bowl, add the olive oil, white wine vinegar and honey. Mix well until all the ingredients are combined. In a medium bowl add tomatoes and avocado. Top with fresh basil and gently mix in the dressing. Serve cold.

savory collard greens

Serves 2

2 teaspoons olive oil

2 cloves garlic, minced

3 cups collard greens, chopped

1 cup low-sodium vegetable broth

Heat olive oil in a frying pan on medium heat. Add garlic and sauté until very lightly brown. Add collard greens, broth and sauté until collard greens are wilted. Serve warm.

sweet potato fries

Serves 2-4

2 sweet potatoes

1 tablespoon olive oil

Preheat oven to 400 degrees. Thoroughly wash sweet potatoes. Slice halfway lengthwise and then cut into slices ¼” thick. In a large bowl add the sweet potatoes and toss with olive oil to thoroughly coat. On an oiled baking tray place the sweet potato slices and bake for 25-20 minutes.

squash bell pepper medley

Serves 2

2 teaspoons olive oil

1 clove garlic, minced

1 yellow summer squash, sliced

1 zucchini, sliced

¼ cup red bell pepper, sliced

4-6 cherry tomatoes

Heat olive oil in a large frying pan on high heat. Add garlic and sauté until very lightly brown. Add squash, zucchini and bell pepper and sauté until vegetables are soft. Turn off the heat, add tomatoes and stir until warm. Serve immediately.

main dishes

two bean chili

Serves 4-6

1 tablespoon olive oil

1 garlic clove, diced

1 green bell pepper, chopped

1 red bell pepper, chopped

½ yellow onion, sliced

1 stalk celery, sliced

1 can garbanzo beans, with liquid

1 can kidney beans, with liquid

¼ cup corn

1 can tomatoes, diced, salt free

1 tablespoon chili powder

GARNISH

½ cup nondairy cheddar cheese, shredded

¼ cup fresh cilantro

In a stew pot on medium heat, warm the olive oil. Add garlic, bell peppers, onion and celery. Stir 4-5 minutes until onion is translucent. Add garbanzo beans, kidney beans, corn, tomatoes and chili powder. Stir well and simmer gently for 20-25 minutes. Add water if necessary. Garnish with nondairy cheddar cheese and cilantro.

southwestern chunky bean dish

Serves 2

1 cup kidney beans, cooked

1 cup vegetarian refried beans

½ small red onion, chopped

1 clove garlic, minced

¼ teaspoon red pepper flakes

¼ teaspoon cumin

½ teaspoon oregano

½ teaspoon Bragg's Liquid Aminos

1 tomato, chopped

2 cups cooked brown rice

Combine all ingredients except tomatoes and brown rice in a blender or food processor and blend until smooth. Gently stir in chopped tomatoes and serve over brown rice.

tomato olive pasta

Serves 4

1 cup green peas, fresh or frozen, cooked

8 ounces gluten-free spiral pasta, cooked

1 stalk celery, sliced

1 cup cherry tomatoes, sliced

½ cup nondairy mozzarella cheese, cubed

¼ cup olives

1 garlic clove, minced

2 teaspoons fresh basil, for garnish

olive oil and lemon juice, to taste

Toss all ingredients together in a large bowl and dress with lemon juice and olive oil to taste. Chill 20-30 minutes and serve cold.

quinoa navy bean medley

Serves 4

4 cups quinoa, cooked and cooled

½ cucumber, peeled, chopped

½ cup broccoli, cut in small pieces

¼ cup parsley, minced

1 avocado, sliced

1 cup tomatoes, chopped

1½ cup navy beans, cooked

1 tablespoon red onion, chopped

lemon juice and olive oil, to taste

Toss all ingredients together in a large bowl and dress with lemon juice and olive oil to taste. Serve cold.

creole tofu

Serves 2

1-2 tablespoons olive oil

½ yellow onion, chopped

1 clove garlic, minced

½ green bell pepper, chopped

½ red bell pepper, chopped

½ celery stalk, diced

1 can diced tomatoes, salt free

4 roma tomatoes, diced

¼ cup basil leaves, chopped

½ teaspoon dried oregano

½ teaspoon dried thyme

2 teaspoons Worcestershire sauce

½ teaspoon hot sauce

½ cup water, more if needed

6 ounces extra firm tofu, cut into 1” cubes

2 cups brown rice, cooked

In a large saucepan, heat olive oil over medium heat. Add onion and garlic, cook until garlic is translucent. Add bell peppers and celery, cook for 4-5 minutes. Add tomatoes, tofu, basil, oregano, thyme and Worcestershire sauce and hot sauce. Add water as needed. Mix well and bring to a simmer. Reduce heat to low and cook until the stew has thickened, about 20-25 minutes. Serve with brown rice.

baked potatoes and toppings

Serves 4

4 baking potatoes

olive oil (optional)

TOPPING

½ cup nondairy cream cheese

½ cup nondairy sour cream

3 tablespoons vegetarian bacon bits

GARNISH

1-2 green onion, thinly sliced

¼ cup tomato, very thinly sliced

Preheat oven to 400 degrees. Wash the potatoes thoroughly, lightly oil and place in oven. Bake the potatoes for 1 hour or until they are tender when pierced with a fork. In a bowl combine nondairy cream cheese, sour cream and bacon bits and mix well. Place the topping on potatoes and garnish with green onions and thin tomato slices.

scrumptious spinach and eggs

Serves 2

2 teaspoons olive oil, divided

¼ yellow onion, thinly sliced

2 eggs

5 cups spinach

2 tablespoons toasted sunflower seeds

honey vinaigrette dressing, to taste

1 tomato, wedges

HONEY VINAIGRETTE DRESSING

3 tablespoons olive oil

1 tablespoons white wine vinegar

1 teaspoon honey

In a frying pan on medium heat, heat 1 teaspoon olive oil. Add onion and sauté until translucent and place on a plate. Heat the other teaspoon of olive oil in the frying pan. Fry the eggs until no longer runny. In a large bowl add the onion, spinach and sunflower seeds, toss with dressing and place the eggs and tomato wedges on top. Serve immediately.

basil egg salad

Serves 2-4

2 tablespoons vegan mayonnaise

1 teaspoon Dijon mustard

1 teaspoon olive oil

1 teaspoon fresh basil, minced

½ teaspoon flat leaf parsley, minced

4 eggs, hard boiled, chopped

5 cups salad greens

4 cherry tomatoes, halved

In a small bowl combine the mayonnaise, Dijon mustard and olive oil and mix well. Next, stir in the basil, parsley and the egg. Serve on a bed of salad greens and garnish with cherry tomatoes.

vegetarian niçoise

Serves 2

2 yellow potatoes

¼ cup green beans, trimmed

1-2 teaspoons Dijon mustard

2 tablespoons white wine vinegar

¼ cup olive oil

1 tablespoon capers, rinsed

2 small tomatoes, cut in wedges

1 can navy beans, drained, rinsed

8-10 black olives

2 teaspoons fresh oregano, minced

Fill saucepan with water and bring to a boil. Add potatoes and reduce heat to medium. Boil potatoes 15-20 minutes until tender. Let cool and chop into cubes. In another saucepan, add water and bring to a boil. Add the green beans and cook for 4-5 minutes, until tender. In a small bowl whisk Dijon mustard, vinegar and olive oil together. Place potatoes, green beans, capers, tomatoes, navy beans and olives in a bowl. Lightly pour dressing over vegetables and garnish with oregano.

egg tomato wrap

Serves 2

2 teaspoons olive oil

2 green onions, sliced thin

4 eggs, beaten

2 brown rice tortillas

¼ cup tomatoes, chopped

½ avocado, sliced

1 teaspoon fresh cilantro, finely chopped

1 tablespoon nondairy cheddar cheese

In a frying pan on medium heat the olive oil. Add green onions and eggs and cook until eggs begin to cook slightly and then scramble. Lightly warm the tortillas. Place the eggs into the tortillas and add tomatoes, avocado slices, cilantro and a sprinkle of nondairy cheddar cheese. Spoon one tablespoon of salsa on top of the eggs, close the wrap and serve.

fiesta veggies homemade salsa

Serves 2

1 teaspoon olive oil

1 clove garlic, minced

½ cup celery, diced

½ red or yellow bell pepper, chopped

2 carrots, diced

2 cups chard, chopped

1 can low sodium pinto beans, drained

2 cups brown rice, cooked

3 tablespoons fresh salsa (see recipe)

HOMEMADE FRESH SALSA

3 cups roma tomatoes, chopped

½ cup green bell pepper, diced

½ cup yellow onion, diced

¼ cup fresh cilantro, minced

2 tablespoons fresh lime juice

1 teaspoon fresh jalapeno, minced (optional)

¼ teaspoon ground cumin

Heat olive oil in a frying pan on medium heat. Add garlic and cook until lightly brown, about 1-2 minutes. Add celery, bell pepper, carrots and chard. Sauté until vegetables soften, 2-3 minutes. Add pinto beans and cook until beans are thoroughly warm. Spoon the vegetable and bean mixture over brown rice. Mix all of the salsa ingredients together and place on top of the veggies.

avocado lettuce wraps

Serves 2

4-6 large lettuce leaves

1 cup sprouted lentils

¼ small red onion, sliced

¼ cup carrot, grated

½ cup red pepper, chopped

½ avocado, sliced

1 tomato, chopped

salsa (see recipe above)

To assemble wraps place large lettuce leaves on a plate. Add sprouted lentils and remaining vegetables, top with a small amount of salsa and roll up each wrap.

dr. susan’s best veggie pasta

Serves 4

1 tablespoon olive oil

1 clove garlic, minced

¼ yellow bell pepper, sliced

½ stalk celery, diced

1 carrot, finely chopped

½ zucchini, sliced

1 can low sodium diced tomatoes

4-5 roma tomatoes, sliced

6 fresh basil leaves, finely chopped, or 2 teaspoons dried basil

1 dried bay leaf

¼ cup water or vegetable broth (optional)

8 ounce package gluten-free linguini

In a saucepan add olive oil and garlic, bell pepper, celery, carrots and zucchini sauté 3-4 minutes until celery is starting to soften. Add tomatoes, basil and bay leaf. Bring to a boil and reduce heat to a simmer. Cook 20-25 minutes. If needed add a small amount of water or vegetable broth. Cook gluten-free linguini according to package directions and stir in the tomato sauce.

fig arugula goat cheese pizza

Serves 2

1 - 12” gluten free pizza crust

1 tablespoon olive oil

4 tablespoons goat cheese, crumbled

2 cups arugula, coarsely chopped

4 fresh figs (or 6 dried), rough stem removed, cut into slices

1 tablespoon fresh rosemary

¼ cup red onion, thinly sliced

Prepare pizza crust according to package directions. Brush pizza crust lightly with half of the olive oil. Crumble goat cheese over entire pizza crust. Spread arugula over the cheese and top with dried figs, fresh rosemary and onion. Sprinkle remaining olive oil gently over top of pizza. Cook for 10-15 minutes until cheese is melting.

lentil dal rice cucumber raita

LENTIL DAL

2 tablespoons olive oil

½ yellow onion, diced

2 cloves garlic, minced

¼ teaspoon ground ginger

½ teaspoon ground turmeric

½ teaspoon curry powder

1 cup tomatoes, chopped

¼ cup fresh cilantro, finely chopped

1½ cups red lentils

4 cups low sodium vegetable broth

Heat olive oil in a large pot on medium heat. Add onion and garlic and cook until onion is translucent, about 2 minutes. Add ground ginger, ground turmeric and curry powder. Stir 1-2 minutes until spices begin to slightly cook. Add tomatoes, cilantro, red lentils and vegetable broth. Bring to a boil then reduce heat and cook for 30 minutes or until lentils are soft. Add more vegetable broth or water if needed.

CUCUMBER RAITA

¾ cup unsweetened nondairy yogurt

½ teaspoon cumin powder

1 clove garlic, minced

2 tablespoons mint leaves, finely chopped

2 tablespoons cilantro, finely chopped

½ cucumber, peeled and thinly sliced

In a large bowl mix the yogurt, cumin powder, garlic, mint and cilantro. Mix well then stir in the cucumber.

FLAVORFUL SEASONED RICE

1-2 teaspoons olive oil

¼ cup onion, diced

1 clove garlic, minced

¼ teaspoon fennel seeds

¼ teaspoon dried ginger

1 cup long grain Jasmine rice

2 cups water or low sodium vegetable broth

1½ tablespoons raisins

In a large saucepan heat the olive oil on medium heat. Add the onion and garlic and sauté 1-2 minutes or until the onion is translucent. Add the fennel seeds and ginger. Mix well and stir for about one minute to heat and very lightly toast the seasoning. Add the rice, water or broth and raisins. Bring to a boil and reduce heat to low and simmer for 20-25 minutes or until the liquid is absorbed.

sautéed veggies rice bowl

Serves 4

2 teaspoons olive oil

1 turnip, sliced

1 cup broccoli, chopped

1 cup cauliflower, chopped

1 sweet potato, sliced

½ carrot, sliced

¼ cup peas

½ cup yellow wax beans, cut

4 cups cooked brown rice

Bragg Liquid Aminos, to taste

In a frying pan on medium heat the olive oil. Add the turnips and cook 8 minutes or until lightly browned. Add the remaining vegetables and sauté for 5-6 minutes or until tender. Serve over brown rice and add Bragg Liquid Aminos to taste.

red pepper vegan sausage wrap

Serves 2

2 teaspoons olive oil

2 vegan italian sausages, cut into small pieces

1 leek, green top removed, diced & sautéed in olive oil

½ cup red bell pepper, diced

3 eggs, beaten

2 brown rice tortillas

2 tablespoons nondairy cheddar cheese

pinch of oregano

In a frying pan on medium heat the olive oil. Add the vegan sausage and cook until lightly browned. Add the leek and bell peppers and cook until they begin to soften, about 2 minutes. Next, add the eggs and gently scramble. Lightly warm the tortillas. Put the egg scramble into the tortillas. Top with nondairy cheese and oregano, close the wrap and serve.

strawberry cream pie

CRUST

3 cups gluten-free graham crackers

½ cup nondairy butter, chilled

FILLING

4 egg yolks

¾ cup xylitol

¾ cup cornstarch

1 ½ cup coconut milk

1½ cup nondairy milk

¼ teaspoon salt

2 teaspoon vanilla extract

STRAWBERRY TOPPING

¼ cup water

½ cup xylitol

1 tablespoon tapioca starch

4 cups fresh strawberries

GARNISH

mint leaves

CRUST

Preheat the oven to 350 degrees. Place gluten-free graham crackers in blender and pulse lightly to make crumbs. Transfer to a bowl and cut in the nondairy butter. Press evenly on the bottom of a 9-inch spring form pan to form a crust layer. Set aside in the refrigerator.

FILLING

With an electric mixer, whip 2-3 minutes mix all of the ingredients until smooth and creamy. Pour on top of the crust. Bake 30-35 minutes or until set. Chill for 2-3 hours.

STRAWBERRY TOPPING

In a saucepan on medium heat, combine water, xylitol and tapioca starch. Stir well. Boil until thickened. Cool 10 minutes, but still pourable. If the mixture becomes too thick add water 1 teaspoon of water at a time. Stir in the strawberries last. Place on top of the filling and chill 10-20 minutes. Once the filling is cool, run the tip of a knife around the edge of the pan, then gently unlock and remove sides of spring form pan. Garnish with mint leaves and serve cold.

banana chocolate chip cream pie

CRUST

2 cups gluten-free graham cracker crumbs

2 tablespoons coconut oil, melted

2 tablespoons maple syrup

2 bananas, sliced

FILLING

2 egg yolks

¼ cup xylitol

¼ cup cornstarch

¼ teaspoon salt

¾ cup coconut milk

¾ cup nondairy milk

1 teaspoon vanilla extract

1 banana, mashed

¼ cup grain sweetened dark chocolate chips

WHIPPED TOPPING

2 cans coconut milk, chilled overnight

½ cup powdered sugar

2 teaspoons vanilla extract

2 tablespoons maple syrup

3 slices of bananas, per slice

CRUST

Place gluten-free graham crackers in blender and pulse lightly to make crumbs. Transfer to a bowl and stir in the coconut oil and maple syrup. Press firmly and evenly into a 9-inch pie pan to form a crust layer. Place sliced bananas evenly on the crust. Set aside in the refrigerator.

FILLING

Whisk egg yolks in a bowl and set aside. Combine xylitol, cornstarch, salt, coconut milk and nondairy milk in a saucepan on medium heat. Stir constantly and bring to a boil. Add the egg yolks to the saucepan, stirring constantly 3-4 minutes or until thick. Remove from heat and stir in vanilla extract, mashed banana and chocolate chips. Pour evenly on top of the crust. Chill 1 hour.

WHIPPED TOPPING

Scoop out only the coconut cream and place into a bowl. Using an electric mixer, whip the coconut cream, powdered sugar, vanilla extract and maple syrup until smooth. If you want a thicker topping, add more powdered sugar, 1 tablespoon at a time. Spread on top of the filling. Chill 3-4 hours until the filling is completely set. Slice, garnish with sliced bananas and serve cold.

cinnamon sugar cookies

Makes 20-24

2¼ cups brown rice flour

1 teaspoon baking powder

½ teaspoon cinnamon + ½ teaspoon for topping

¼ teaspoon salt

¾ cup nondairy butter, softened

½ cup brown sugar + 3 tablespoons for topping

¾ cup coconut palm sugar

1 teaspoon vanilla extract

2 eggs

Preheat oven to 375 degrees. In a large bowl mix brown rice flour, baking powder, cinnamon and salt. In another bowl add nondairy butter, brown sugar and coconut palm sugar and mix very well. Add vanilla extract and eggs and mix. Add this wet mixture to the dry mixture. Butter or oil two cookie sheets and drop tablespoons of dough on the sheets. In a small bowl, mix together the remaining brown sugar and cinnamon. Roll the cookies gently in the cinnamon sugar mixture and bake for 10-12 minutes or until lightly browned and cooked through. Remove from oven and place cookies on a rack to cool.

marvelous macaroons

Makes 20-24

2 cups unsweetened shredded coconut

3 egg whites

½ cup coconut palm sugar

½ teaspoon vanilla extract

pinch of salt

Preheat oven to 350 degrees. Optional but nice: In a large frying pan on medium heat, toast the shredded coconut until it turns very lightly brown. In a large bowl whisk together the eggs whites, coconut palm sugar, vanilla extract and salt until lightly frothy. Butter or oil two cookie sheets and drop tablespoons of the cookie mixture onto cookie sheet and bake for 15-18 minutes, or until macaroons are lightly brown and cooked through.

trail mix chocolate chip cookies

Makes 20-24

2¼ cups brown rice flour

1 teaspoon baking powder

2 tablespoons ground flaxseeds

¼ teaspoon cinnamon

¼ teaspoon salt

¾ cup nondairy butter, softened

1¼ cups coconut palm sugar

1 teaspoon vanilla extract

2 eggs

1 cup fruit and nut trail mix

¾ cup grain-sweetened dark chocolate chips

Preheat oven to 375 degrees. In a large bowl mix together the rice flour, baking powder, flaxseeds, cinnamon and salt. In another bowl add the nondairy butter and coconut palm sugar and mix. Add the vanilla extract and eggs and mix very well. Add the wet mixture to the dry mixture. Mix well and stir in the trail mix and chocolate chips. On a nonstick or oiled baking sheet, drop tablespoons of dough on the sheet and bake for 10-12 minutes or until lightly browned and cooked through. Remove from oven and place cookies on a rack to cool.

peanut butter cookies

Makes 12-16

½ cup brown sugar

½ cup coconut palm sugar

½ cup peanut butter

¼ cup nondairy butter

1 egg

1¼ cups brown rice flour

½ teaspoon baking soda

½ teaspoon baking powder

¼ teaspoon salt

Preheat oven to 375 degrees. Mix brown sugar, coconut palm sugar, peanut butter, nondairy butter and egg in large bowl. Stir in remaining ingredients. Cover and refrigerate 1-2 hours, or until cookie dough is firm. Place tablespoons of dough, evenly spaced on an oiled cookie sheet. Press down with a fork. Bake 10 minutes, or until golden brown. Cool for 4-5 minutes on cookie sheet. Place cookies on a wire rack to finish cooling.

chocolate coconut cookies

Makes 20-24

2¼ cups brown rice flour

1 teaspoon baking powder

3 tablespoons unsweetened cocoa powder

¼ teaspoon salt

¾ cup nondairy butter, softened

1¼ cups coconut palm sugar

1 teaspoon vanilla extract

2 eggs

1 cup grain sweetened dark chocolate chips

½ cup unsweetened shredded coconut

Preheat oven to 375 degrees. In a large bowl mix together the brown rice flour, baking powder, cocoa powder and salt. In another bowl add nondairy butter, coconut palm sugar, vanilla extract and eggs and mix very well. Add the wet mixture to the dry mixture. Mix well and stir in the chocolate chips and coconut. On a nonstick or oiled cookie sheet, drop tablespoons of dough on the sheet and bake 10-12 minutes or until lightly browned. Remove from oven and place cookies on a rack to cool.

dr. susan’s oatmeal raisin cookies

Makes 20-24

2¼ cups brown rice flour

1 teaspoon baking powder

½ teaspoon cinnamon

¼ teaspoon salt

¾ cup nondairy butter, softened

1¼ cups coconut palm sugar

1 teaspoon vanilla extract

2 eggs

1 cup gluten free oats

½ cup raisins

Preheat oven to 375 degrees. In a large bowl mix together the brown rice flour, baking powder, cinnamon and salt. In another bowl add the nondairy butter and the coconut palm sugar and mix together very well. Add the vanilla extract and eggs and mix. Add the wet mixture to the dry mixture. Mix well and stir in the gluten-free oats and raisins. On a nonstick or oiled baking sheet, drop tablespoons of dough on the sheet and bake for 10-12 minutes or until lightly browned and cooked through. Remove from oven and place cookies on a rack to cool.

chocolate chip cookie ice cream sandwiches

Serves 2

4 Trail Mix Chocolate Chip Cookies (see page 154)

½ cup nondairy chocolate ice cream, softened

2 tablespoons mini grain sweetened dark chocolate chips

On two cookies spread half of the ice cream evenly. Top with the other cookies to form two sandwiches, be sure ice cream reaches the sides but does not spill over. To add dark chocolate chip topping to the sides of the ice cream sandwich: Fill a shallow bowl with mini chocolate chips. Gently roll the ice cream sandwich in topping, or pat onto the sides with your hand. Wrap in plastic wrap and freeze for 2-4 hours.

dr. susan’s oatmeal cookie ice cream sandwiches

Serves 2

4 Dr. Susan’s Oatmeal Raisin Cookies (see page 158)

½ cup nondairy vanilla ice cream, softened

2 tablespoons chopped almonds (optional)

On two cookies spread half of the nondairy ice cream evenly. Top with the other cookies to form two sandwiches, be sure ice cream reaches the sides but does not spill over. To add chopped almonds to the sides of the ice cream sandwich: Fill a shallow bowl with chopped almonds. Gently roll the ice cream sandwich in topping or pat onto the sides with your hand. Wrap in plastic wrap and freeze for 2-4 hours.

macadamia chia pudding

Serves 2-4

1 cup macadamia nuts

2 cups water

½ cup honey

1 teaspoon cinnamon

¼ teaspoon ground ginger

1 teaspoon vanilla extract

½ cup chia seeds

1 tablespoon unsweetened shredded coconut

GARNISH

¼ cup fresh strawberries, sliced

In a blender, mix macadamia nuts and water until very smooth. Next add the honey, cinnamon, ginger and vanilla extract to the mixture and blend well. In a large bowl pour the mixture over the chia seeds and stir. Let sit for 2 hours until liquid is absorbed and the pudding has a tapioca-like texture.

coconut tapioca pudding

Serves 2-4

3 cups canned light coconut milk

¼ cup granulated tapioca

1 tablespoon xylitol

2 teaspoons unsweetened shredded coconut

In a small saucepan bring coconut milk, tapioca to a simmer. Cook for 12-15 minutes stirring often. Once the tapioca mixture is translucent, stir in the xylitol. Refrigerate 30-45 minutes. Garnish with unsweetened coconut.

fresh pomegranate gelée

Serves 2

2 cups pomegranate juice

2 tablespoons agar powder

stevia, to taste (optional)

In a small saucepan add pomegranate juice and bring to a gentle boil. Add the agar powder and stevia and mix very well. Pour into a sealed container and refrigerate 4-6 hours or until set.

fresh apple gelée

Serves 2

2 cups organic apple juice

2 tablespoons agar powder

In a small saucepan add apple juice and bring to a gentle boil. Add the agar powder and mix very well. Pour into a sealed container and refrigerate 4-6 hours or until set.

white grape gelée

Serves 2

2 cups white grape juice

2 tablespoons agar powder

In a small saucepan add white grape juice and bring to a gentle boil. Add the agar powder and mix very well. Pour into a sealed container and refrigerate 4-6 hours or until set.

mango frozen yogurt

Serves 4

3 cups frozen mango, diced

2 cups unsweetened nondairy yogurt

¼ cup coconut palm sugar

Combine mango, yogurt and coconut palm sugar in a food processor. Blend until smooth. Freeze 2-3 hours or until solid in a covered container before serving.

blueberry frozen yogurt

Serves 2-4

½ cup blueberries

2 cups unsweetened nondairy yogurt

2 tablespoons honey

Combine blueberries, yogurt and honey in a food processor. Blend until smooth. Freeze 2-3 hours or until solid in a covered container before serving.

pineapple papaya yogurt

Serves 2

½ cup unsweetened nondairy yogurt

½ cup papaya, chopped

½ cup pineapple, chopped

1-2 teaspoons shredded unsweetened coconut

Combine all ingredients, except coconut, and mix well. Serve immediately or chill for one hour, covered, before serving. Garnish with shredded coconut.

blackberry chocolate milkshake

Serves 2

1 cup nondairy vanilla ice cream

⅔ cup nondairy milk

½ cup blackberries – fresh or frozen

2 tablespoons Dark Chocolate Fudge Sauce (see recipe below)

½ cup nondairy milk

Puree in a blender until smooth and serve.

dark chocolate fudge sauce

Makes 12 servings

½ cup unsweetened dark cocoa powder

¾ cup xylitol

½ cup water or nondairy milk

1 teaspoon vanilla extract

1 pinch salt (optional)

In a sauce pan on medium heat combine all ingredients. Cook for 2-3 minutes stirring constantly with a whisk, until gently simmering. Sauce will thicken naturally. If you desire a thinner sauce add ½ teaspoon increments of water or nondairy milk until you have reached desired the consistency and taste. Optional, for an extra smooth texture puree in a blender until smooth and serve.