1569242933-text.qxd 2/13/08 2:35 PM Page i SUSAN O’BRIEN’S culinary skills developed from three critical factors: her long-standing interest in nutrition and natural foods; her own special dietary needs; and her desire to provide her sons with nutritional homemade meals. She is a

gourmet cook, baker, cooking instructor, food management consultant, guest speaker, and the owner of two businesses, O’Brien’s Kitchen and O’Brien’s Consulting. Susan is also co-author of CME Consult, a bimonthly article published by Medical Meetings Magazine. She has two grown sons and lives in Gig Harbor, Washington.

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Sugar-free

Cooking

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Gluten-free,

Sugar-free

Cooking

Over 200 Delicious Recipes to Help You

Live a Healthier, Allergy-Free Life

A Member of the Perseus Books Group

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1569242933-text.qxd 2/13/08 2:35 PM Page vi Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Da Capo Press was aware of a trademark claim, the designations have been printed in initial capital letters.

Copyright © 2006 by Susan O’Brien

Foreword © 2006 by Robert H. Lerman

Introduction © 2006 by Barb Schlitz

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. Printed in the United States of America. For information, address Da Capo Press, 11 Cambridge Center, Cambridge, MA 02142.

Designed by Pauline Neuwirth, Neuwirth & Associates, Inc.

Set in 11 point Baskerville MT by the Perseus Books Group Cataloging-in-Publication data for this book is available from the Library of Congress.

ISBN: 978-1-56924-293-3

Published by Da Capo Press

A Member of the Perseus Books Group

www.dacapopress.com

Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors or Da Capo Press.

The authors and publisher disclaim all liability in connection with the use of this book. The names and identifying details of people associated with events described in this book have been changed. Any similarity to actual persons is coincidental.

Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA, 19103, or call (800) 255-1514, or e-mail special.markets@perseusbooks.com.

10 9 8 7 6 5 4 3 2 1

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Dorothy Kezich O’Brien

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Foreword by Robert H. Lerman, MD, PhD

xi

Preface

xiii

Introduction by Barb Schiltz, RN, MS

1

Sugar and Sugar Alternatives

4

Wheat/Gluten Substitutions

7

Where to Find Gluten-, Dairy-, and Sugar-free Products 11

Alternative Ingredients

14

Other Foods to Avoid

18

Dining Out

18

What Is the Glycemic Index?

20

Buying Organic

21

Weight Loss

22

Breakfast Dishes

25

Breads and Muffins

33

Appetizers

43

Soups, Stews, and Casseroles

53

Main Courses

79

Pasta, Rice, and Beans

129

Salads and Vegetables

147

Sauces

185

Drinks

195

Desserts

199

Acknowledgments

233

Index

235

Contents

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Seven and a half years ago, after more than twenty years at a major medical center in Boston, I moved to Gig Harbor, Washington, to begin work at the Functional Medicine Research Center (FMRC). There I had the great pleasure of meeting and working closely with Sue O’Brien, and also of tasting some of her wonderful recipes.

My work at the FMRC was devoted to clinical research in the emerging field of Functional Medicine, a patient-centered, science-based health-care approach that assesses and treats underlying causes of illness through individually tailored therapies.

One of the missions of our research effort was to develop case histories for teaching purposes. Thus I began managing patients with complex medical conditions.

Sue volunteered to be one of my first study subjects as I began my research in the FMRC. Sue’s medical problems were confusing and challenging, but we patiently worked together to determine the underlying causes of her medical symptoms. Evalu-ation included an Elimination Diet that required her to stop eating most of her favorite foods. Using this approach we discovered that many of her symptoms disappeared, only to recur when she ate wheat, dairy, and several other foods. In short, she had been suffering from a variety of food hypersensitivities and intolerances. Treatment, unfortunately, required that Sue severely restrict her diet for several months.

Rather than face eating monotonous and depressing meals and snacks, Sue took the dietary change as a challenge. She transformed old recipes into new, and invented others, incorporating allowed ingredients and totally eliminating those that she needed to avoid.

She quickly realized that many others could benefit from her discoveries. She prepared many wheat-free, gluten-free, dairy-free, sugar-free snacks for a course for health professionals on Functional Medicine that we continue to run two to three times a year.

At each session of the course, she would be repeatedly asked by medical doctors, chiropractors, naturopaths, and other health professionals: “Please write a book with these recipes!”

Foreword

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1569242933-text.qxd 2/13/08 2:35 PM Page xii Well, Gluten-free, Sugar-free Cooking is that book, and it promises to provide a wonderful selection for those who suffer, as Sue had, with food sensitivities or food intolerances, and for those who would just like a more healthful snack or meal. Sue’s health is much improved thanks to these recipes, which help her avoid her problem foods.

Now, it’s your turn to benefit from Sue’s expertise. Happy reading, happy eating, and good health!

Robert H. Lerman, MD, PhD

Director of Medical Education

The Institute for Functional Medicine

Gig Harbor, WA

Medical Director

Functional Medicine Research Center

Metagenics, Inc.

Gig Harbor, WA

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Several years ago, I became employed at the Institute for Functional Medicine, a division of the company that owned the Functional Medicine Research Center in Gig Harbor, WA. The research center was conducting a study, and I applied to participate. I have always been interested in improving my health, and had for years struggled with digestive problems, so I hoped this study might help me get to the root of the problem. The first step in determining my eligibility for the study included completing comprehensive medical questionnaires. The next step was to complete a set of lab tests. I did not qualify for that particular study, but the results of my lab work showed I had several underlying problems, and I became a patient of the clinic.

The first step once I became a patient was to participate in an Elimination Diet, a very useful tool proven to determine whether a person has food allergies. Because there are many foods that commonly cause allergic reactions, (e.g. peanuts, wheat, corn, dairy, etc.) the Elimination Diet removes the most common allergenic foods from your diet for a specific period of time. When the food is reintroduced into the body, you will either have a noticeable reaction to it or not. To determine which food you are reacting to, it is necessary to add just one food back at a time, and wait for a period of four days before adding another.

I carefully complied with the Elimination Diet, as I was very determined to get to the root of my digestive problems. I couldn’t wait to begin adding foods back into my diet, and the first food I added back was wheat. I had a dinner that included wheat tortillas that first evening. Within an hour I had a terrible headache; although I didn’t connect it with a food reaction. I still had the headache the following morning, along with a rash on both of my legs. I waited four days and then ate wheat again (I didn’t want to believe I actually had a food allergy—especially to wheat!). The same thing happened. Slowly, I began the process of adding other foods back into my diet, watching for reactions, and keeping a journal of them, which I then discussed with my health-care practitioner.

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1569242933-text.qxd 2/13/08 2:35 PM Page xiv Once I had accepted the fact that I had a sensitivity to wheat/gluten, I began the arduous process of finding foods to replace my old favorites. That is how my first book, Wheat-free, Sugar-free Gourmet Cooking, came into being. I was determined to find foods that not only were easy to make, but also tasted good. I wanted to be able to enjoy the foods I ate, and I knew that would take some work. I set about going through all my old favorite recipes and experimented with them to make them wheat/gluten and sugar free.

I was fortunate that I worked for an organization at that time that conducted medical conferences based on nutrition for health-care professionals. The practitioners who attended these conferences came from all over the world and had one thing in common. They believed nutrition was the foundation for good health. So, the meals and refreshments we served were made from my recipes of wheat/gluten-free, sugar-free dishes and desserts. The outcome? They loved them! They begged me for the recipes, for themselves and their patients. They applauded my efforts and encouraged me to write a cookbook.

It is my sincere hope that Gluten-free, Sugar-free Cooking will offer you a new way of eating and a new way of thinking about cooking without gluten and refined sugars.

All it takes is a commitment to your health, creativity in the kitchen, and a good sense of humor!

This book is not limited to individuals who want to eliminate sugar or gluten from their diets because of an illness or allergy. This book is for anyone who wants to live well without refined sugars and gluten. It is amazing how good the recipes are, how easy they are to make.

I hope this cookbook inspires you to be creative and to live your best, most healthful life.

Susan O’Brien

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introduction

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Each day, more people become aware of the connection between the way they feel and the food they eat. Do you suffer from chronic joint and muscle pain, gastric upset, insomnia, headaches, or fatigue? As we grow older, the list of chronic com-plaints grows longer. My patients are often astonished when they discover that removal of a particular food causes their joint pain to improve, headaches to decrease, plus they sleep better and have an increase in energy.

Are you trying to avoid wheat, refined sugars, and/or dairy products? What do you eat instead? These foods are common ones that are poorly tolerated by millions of Americans, probably because we overeat wheat, sugar, and dairy many times a day. I felt very deprived and quite irritated when I first realized that these foods were causing my headaches, fatigue, and joint and muscle pain. I struggled to modify recipes that would be easy to prepare and also taste good. At first it felt like I would never be able to eat a yummy dessert again!

Sue O’Brien has made this task easy for those of us looking for good-tasting, gluten-free, sugar-free, and usually dairy-free recipes. Even if you are merely trying to improve the quality of your diet, this is the cookbook for you. Sue has used healthy alternatives to refined sugar and has tried recipes repeatedly to find just the right combination and types of sweeteners and flours. She, herself, has been faced with many food allergies and is aware of the plight facing many of you as you try to find good-tasting alternatives to many of the recipes you were using on a daily basis. She has tried many substitutions for the usual sugar and gluten in recipes and has been begged by her colleagues to SHARE her final results!

It is hard to believe these recipes contain no refined sugar, proof that eating healthfully can still be delicious. Sue’s recipes have been developed for those who cannot tolerate refined sugars such as corn syrup, brown sugar, sucrose, dextrose, and also honey. She has developed many of these recipes using a fruit sweetener, which is quite 2 Gluten-Free, Sugar-Free Cooking

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easy to use and is found in most health food stores. And these recipes look as good as they taste!

Good-tasting, sugar-free and gluten-free recipes are so important to those with food allergies and their families. I highly recommend these to my patients, and not only to anyone with food allergies or diabetes, but also to those who are health-conscious and are looking to use less refined sweeteners and better-quality grains in their diet. I have been practicing as a Nutrition Consultant for nineteen years and this is the first cookbook I’ve seen that combines good, nutritious ingredients with the wonderful taste of “real” food.

Bon appétit.

Barb Schiltz, RN, MS

Nutrition Consultant

Functional Medicine Research Center

Gig Harbor, WA

Introduction

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Sugar and

Sugar Alternatives

Sugar usually comes from cane, and cane is a form of grass, which is related to wheat. Wheat is a very common allergen, so those with allergies to wheat should consider alternatives to refined cane sugar. Some sugars do come from other sources, such as beets, which are a tuber. When you buy sugar in the grocery store, it is typically cane sugar. You can search the health food stores for beet sugar, but either way, refined sugar is full of empty calories, and has no nutritional value.

Individuals who have allergies to wheat are better off using cactus nectar, fruit sweeteners, blackstrap molasses, or maple syrup as a replacement for sugar. If you have diabetes or problems with yeast conditions, such as candida, you will want to avoid all forms of sugar. If you can tolerate small amounts of sweetness, you may want to try the following substitutions.

■ Fruit Sweeteners

Fruit sweeteners are made from a combination of fruit that has been pressed into juice, creating a concentrated liquid that is then reduced for a long time. Its consistency is slightly thinner than honey. The flavor is quite good. The combination that I use most is the peach, pear, and pineapple combination. You can also find it in apple, white and red grape, and raspberry. It can be found in the refrigerator section of most natural foods stores. You must keep them refrigerated, but use them at room temperature for best results. In the United States, the two brands that I use are Mystic Lake Dairy and Wax Orchards. The Wax Orchards brand does not require refrigeration.

Check with your health food stores for the brands available in your geographical area.

These sweeteners are better then refined sugar, but still higher in natural sugar then some of the other options

When making the shift to a fruit sweetener from sugar, remember that you are going to cut the amount of sugar by up to half in all of your recipes, depending on the 4

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substitution you have chosen. If your current recipe calls for 1 cup of sugar, you would use ½ cup of fruit sweetener. If the product has an aftertaste, reduce the amount of fruit sweetener slightly in the future. Check the labels on the jar for exact conversions.

If you are creaming butter and a sweetener together, be sure they are both at the same temperature or they will not blend well. Cream them long enough for them to become light and fluffy. Again, if the baked product has an acid aftertaste, add baking soda to the recipe to neutralize the acidity of the fruit. Try ½ teaspoon for each 2 cups of batter or dough, or try reducing the amount of sweetener.

Frozen fruit juice concentrates can also be used, as long as they are sugar free. The juice will need to be boiled for about 10 minutes. Reduce the heat, and simmer to thicken. Apple juice works best, and can be found in all grocery stores. Concentrated fruit juice must be kept in the refrigerator or freezer, and will keep for up to two weeks.

■ Amazake

Amazake is a whole-grain product made of water, brown rice, and koji (rice, asper-gillus oryzae, and sea salt). The mixture is fermented into a thick liquid. It is high in iron and vitamin B. Plain is best for baking, but it comes in other flavors. It can be found in natural food stores in either the freezer or refrigerator. It can be stored up to one week after it has been opened, and must be kept in the refrigerator. It has a texture similar to honey, and can be used like concentrated fruit sweeteners.

■ Brown Rice Syrup

Brown rice syrup is made from brown rice, water, and 1 percent natural fungal enzymes. Lundberg Farms is a common brand name that can be found in almost every health food store in the United States. It is made in Richvale, California. If you cannot find it in your local market, you can contact Lundberg Farms at www.lundberg.com. You can also call them at 530-882-4551. The product is made using entirely natural processing. This process converts the starches to natural sugars called maltose. The liquid is cooked until it thickens. It is very easy to bake with. I use it in my granola bars. It is sticky, and holds them together well. It can be used in recipes in place of honey, molasses, or other syrups. I do not use this in muffins or cakes, as it is so dense it does that not always cook all the way through.

■ Agave Cactus Nectar

I really love this sweetener! It comes from the pineapple-shaped core of the agave, a cactuslike plant native to Mexico. This sweetener is low on the glycemic index (scor-ing 11 out of 100), has no aftertaste, and is 25 percent sweeter than sugar. It comes in two varieties. The dark version contains more minerals, calcium, iron, potassium, and magnesium. The lighter version is filtered, and has a lighter taste. One teaspoon Sugar and Sugar Alternatives

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of the cactus nectar contains about 20 calories, 0 grams of fat, 5 grams of carbohydrates, 5 grams of sugar, 5 grams of sodium, and 0 grams of protein. Sweet Cactus Farms is the brand I prefer. They can be contacted by e-mail at the address agave@sweetcactusfarms.com. Be sure to cut the amount of sweetener by ¼ cup and reduce the heat by 25 degrees F. I also recommend cutting the liquids in the recipe by one-third.

To purchase agave nectar in bulk, see reference list (page 11). I have listed a few places that provide gallon-size containers of this sweetener. It is worth buying the larger size, as it is cheaper in the long run, and lasts much longer than the smaller bottles sold in the stores.

■ Kiwi Sweetener

Another alternative to sugar, suitable for those with diabetes or hypoglycemia, is a kiwi sweetener. It is made from the natural fruit glycosides, polysaccharides, and keto-hexose monosaccharides of the kiwi fruit. It contains 0 fat, 0 calories, and 0 carbohydrates. It is about 15 percent sweeter than sugar, and has no aftertaste. The brand Thermosweet contains no dairy, wheat, gluten, artificial colors, flavors, or animal derivatives. See reference list (page 11).

■ Honey, Molasses, and Maple Syrup

If you want to use honey, remember that it is twice as sweet as sugar, and you will want to decrease the amount in a recipe. I would recommend you cut the amount of honey in half. Honey, maple syrup, and molasses all change the liquid-to-dry propor-tions in a recipe. It is best to first mix the liquid ingredients (at room temperature) with the oil or nondairy margarine/shortening in baking recipes. I recommend beating these together until they become thick, and then adding the other ingredients as directed. Be sure to have all ingredients at the same temperature, or curdling may occur.

For the most part, I do not use honey, molasses, or maple syrup in my recipes.

There are a few recipes that include molasses. Be sure to use organic, unsulphured molasses. If you want to substitute these sweeteners for the fruit sweeteners I have mentioned above, please feel free to experiment.

I believe you can achieve the sweetness you desire without using sugar, honey, maple syrup, and molasses, but you be the judge! This cookbook is designed to be a guide only.

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Wheat/Gluten

Substitutions

This is a very interesting topic. I have always eaten wheat; in fact, I believed that eating foods made from whole wheat were good for me. Through my own dietary challenges and research, I have found this is simply not true for everyone. There is more awareness in the complementary health care field about wheat/gluten, and the possible harm it may cause for some individuals. This may include individuals who are allergic or intolerant of wheat/gluten and other grains in the grass family. People who have other health issues, such as celiac disease, Crohn’s disease, irritable bowel syndrome (IBS), autism, ADD, ADHD, chronic fatigue, and other conditions may also need to avoid gluten. If you want or need to avoid gluten entirely, you will also need to eliminate barley, rye, kamut, and spelt (see page 18 for other foods to avoid).

I must tell you, this was quite a shift for me to make. I resisted giving up wheat, and felt frustrated that I couldn’t eat the foods I dearly loved. When I first gave up wheat/gluten, I didn’t know what to eat in its place. I was hungry. I was losing weight. I was very frustrated. I began reading all of my old cookbooks, trying to determine which recipes I could convert, and then trying to figure out which flour would be the best replacement. I have found many new flours to experiment with.

For example, bean flours, such as garbanzo bean flour, are rich in protein and very flavorful. Bob’s Red Mill brand carries many flours and prepackaged mixes that are gluten, wheat, and sugar free.

Listed below are other flours that you can use, and what they are best used for.

■ White Rice Flour

White rice flour is a somewhat grainy, bland flour that is milled from polished white rice. It works best in combination with other flours, such as potato, buckwheat, or corn flour. It can be used in cakes, breads, and cookies. It stores well. (I store mine in the refrigerator to keep it fresh, but it is not required.) There are different textures of Wheat/Gluten Substitutions

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white rice flour. The most common texture is fine, but regular is also available in health food stores.

■ BROWN RICE FLOUR

I use this flour for many of my recipes. I like it because it contains more nutrients. It is milled from unpolished brown rice. It has a nutty taste, and I like to use it in muffins and cookies. I also use it for my cobblers and Marionberry Bars. I store this flour in the refrigerator, as it contains more oils and has a shorter shelf life. It is also great combined with other flours such as sorghum, millet, garbanzo bean, or almond meal.

■ BEAN FLOUR

I use garbanzo bean and lentil flours for cookies; they can also be added to other flours (rice, for instance) quite well. They offset the grainy texture of rice flour and give it a nice flavor. These flours make good thickeners as well. I recommend you experiment with them. They do not need to be stored in the refrigerator.

■ BUCKWHEAT FLOUR

Buckwheat flour is a member of the rhubarb family. Its name is very misleading. It is not related to wheat. It is not even a grain. It is rich in iron, vitamin B, and calcium.

It has a strong grainy flavor. It is best used in waffles, pancakes, breads, and noodles.

■ QUINOA FLOUR

Quinoa (pronounced ‘‘keen-wa’’) flour is high in protein, containing 20 amino acids, including the 10 “essential amino acids.” It also contains vitamins A, C, D, B1, B2, E, folic acid, niacin, calcium, iron, and phosphorus. It can be used in cookies, pies, cakes, and pasta. It has a light, pleasant taste, and works well combined with other flours.

■ ALMOND MEAL FLOUR

Almond meal flour is made up of blanched almonds that have been finely ground. It is a great source of protein and is rich in fiber, vitamin E, and magnesium. It adds a rich, buttery flavor to cookies, muffins, cakes, pie crusts, and other desserts. It can also be used for breading. It should be stored in the refrigerator.

■ TAPIOCA FLOUR

Tapioca flour is also called tapioca starch, so if you are searching for it in the store, don’t be dismayed if you can’t find tapioca flour. I went to two stores before I figured 8

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out they were the same thing. I do not use these flours alone, but combine them with other flours. Tapioca mixed with brown or white rice flour and potato flour makes wonderful flour. Do not attempt to make pizza dough out of this combination, though.

I did and it bombed!

■ AMARANTH FLOUR

This flour has a strong taste. It is good used in breading, thickening sauces, and baking. Mix 25 percent amaranth flour with other flours, such as brown rice flour, quinoa flour, or oat flour, to make up 100 percent. This flour is high in protein and fiber. It contains amino acids, high levels of lysine, vitamins C, B, calcium, potassium, iron, zinc, and niacin. I store amaranth flour in the refrigerator, as the flour tends to develop a stronger taste as it ages.

■ OAT FLOUR

This flour isn’t for everybody. If you react to oats, you will want to avoid oat flour. It’s a nice flour, and is good in cookies and muffins. It tends to brown, so use it with caution for sauces. It is too heavy to use for cakes, but does make nice cookies. This can be stored in a container in the cupboard. I combine this flour with others such as white and brown rice or sorghum flour, and the combination works well.

■ POTATO FLOUR

Potato flour and potato starch are confusing. Potato flour is made from cooked potatoes. Potato starch is made from raw potatoes. This flour combines well with rice flours.

■ SORGHUM FLOUR

Sorghum is a gluten-free flour that is very easy to work with. I prefer it to many of the other flours because it so close mimics wheat flour. It is one of the main food crops used in India and Africa, and is creating a huge following in the United States for those with a gluten intolerance. Sorghum flour is high in soluble fiber, and tastes very similar to wheat. When baking with sorghum flour, you will need to add arrowroot or cornstarch to your recipes (½ to 1 teaspoon per cup) and also add xanthan gum (½

teaspoon per cup) to bind it together. It is great used in cookies, pie crusts, cakes, etc.

You will see that I use it in several recipes. I encourage you to try it, too!

■ SOY FLOUR

Soy flour has a very nutty flavor. It is high in fat and also protein. It is yellow in color and has a distinctive taste. I recommend you mix it with other flours, such as rice flour.

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It tastes good in products containing nuts and fruits. It does not store well, so buy it in small quantities and store in the refrigerator.

There are many other flours to choose from, including arrowroot flour, cornstarch, and nut and seed flours. I would encourage you to give them a try. All of these substitute flours can be frozen, and the rice flours lasts longer if you keep them in the refrigerator after opening.

MAKING FLOUR SUBSTITUTIONS

If a recipe calls for white or wheat flour, there are many substitutions to choose from. This is encouraging and allows you creativity in the kitchen. If you are new to wheat/gluten alternatives, start small. It may take a while until you find the combinations that work best for you.

When you are substituting flours that have different consistencies, it is important not to use too much, or too little. Here is a brief guide. All of the flours listed below are substitutes for 1 cup of all-purpose (wheat) flour.

1 cup cornstarch

⅞ cup buckwheat or amaranth flour

½ cup arrowroot or tapioca flour plus ½ cup bean or rice flour ⅞ cup brown rice or rice flour

¾ cup oat flour

½ cup sorghum flour plus ½ cup brown rice flour There are other substitutions you can use, and I encourage you to experiment. You can also buy premixed flours for baking. Bob’s Red Mill brand carries several to choose from.

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Where to Find

Gluten-, Dairy-, and

Sugar-free Products

The first place I went in search of gluten-free products was our local health food store. They had every kind of gluten-free flour I could want, and I have been very happy with their supplies. I recommend you start there. If you cannot find gluten-free products where you live, the Internet has many resources, and, depending on where you live, supplies are easily obtained through online orders.

Allergy Resources, P.O. Box 444, Guffy, CO 80820. They will send you a free catalog.

Arrowhead Mills, Inc. P.O. Box 2059, Hereford, TX 79045, 800-364-0730.

Wheat-free grains, beans, oils, flours, mixes, ready-to-eat cereals, butters.

Bob’s Red Mill Natural Foods, 5209 S.E. International Way, Milwaukie, OR 97222, 503-654-3215. Wheat-free, gluten-free flours, pastas, baking mixes, soup mixes, and many other products. Call for a catalog or go to their Web site, www.bobsredmill.com.

Brumwell Flour Mill, 328 East Second St. Box 233, Sumner, IA 50674, 319-578-8106. Organic flours including oat, corn, and buckwheat. They will also grind unroasted buckwheat if requested.

Celiac.com (www.celiac.com) is a wonderful Web site for everything you need to know about avoiding gluten in the diet. They have lists of “forbidden”

foods, links to other resources, and a wonderful bookstore, too. If you are allergic to gluten, or need to avoid all products containing gluten, I highly recommend this site. It will provide you with a wealth of information.

DE-RO-MA, 1118 Berlier, Laval, Quebec H7L3R9, 514-990-5694 (Food Intolerance Centre). Gluten-free flours, baking mixes, pastas, cereals. Full catalog available.

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Earth Balance, www.earthbalance.net, GFA Brands, Inc. P.O. Box 397, Cresskill, NJ 07626-0397, 201-568-9300. Nonhydrogenated, 100 percent expeller-pressed margarine that is gluten free and dairy free.

Elam’s, 2625 Gardner Rd., Broadview, IL 60153, 708-865-0116. Grains, flours, snacks, cookies.

Ener-G Foods, Inc. P.O. Box 84487, Seattle, WA 98124, 800-331-5222.

Gluten-free flours, egg-replacer, lactose-free baked breads, soup mixes.

Enjoy Life Foods, www.enjoylifefoods.com, 1601 N. Natchez, Chicago, IL

60707, 888-50-enjoy or 773-889-5070. Many wonderful products, all nut free, dairy free, egg free, soy free, gluten free, GMO free, and kosher. They also will ship bulk agave nectar. Ask for Bert! Tell him Sue sent you.

Follow Your Heart Vegan Gourmet, marick@followyourheart.com Box 9400, Canoga Park, CA 91309-0400, 818-348-3240. Many dairy- and gluten-free cheeses in several flavors.

Food For Life Baking Co., Inc. P.O. Box 1434, Corona, CA 91718, 800-797-5090. Gluten-free breads, muffins, pasta. Can be found in many natural food stores.

Galaxy Foods, www.galaxyfoods.com, 2441 Viscount Row, Orlando, FL

32809, 800-808-2325. Specializes in many gluten-free, dairy-free cheeses.

Carries a sour cream substitute, as well as many different flavors and textures of cheese alternatives. If you are vegan, check out their alternatives!

The Green Earth, 2545 Prairie Ave., Evanston, IL 60201, 800-322-3662.

Many yeast-free, gluten-free products, organic produce, sweeteners, baby food, organic frozen meats, etc. Will ship all over the United States.

Lundberg Family Farms, www.lundberg.com, P.O. Box 369, Richvale, CA 95974, 916-882-4551. Brown rice, rice cakes, and cereals. (The brown rice syrup that I use in my recipes is this brand. I love it!) Mrs. Leeper’s Pasta, 12455 Kerran St. #200, Poway, CA 92064. This is my all-time favorite for wheat-free pasta! They carry corn and rice flour pasta, and sauces, too.

Road’s End Organics: www.chreese.com, 120 Pleasant St., E-1, Morrisville, VT 05661, 877-247-3373. They carry a nondairy cheese that is made from lentil flour. They also carry various flavors of cheese alternatives, and dips.

Spectrum Naturals, www.spectrumnaturals.com, Spectrum Natural Organic Products, Inc., 5341 Old Redwood Highway, Suite 400, Petaluma, CA 94954, Many wonderful organic products, including nonhydrogenated, 12

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trans-fat-free shortening. I use this vegetable shortening in my pie crusts. It’s wonderful!

Sweet Cactus Farms, agave@sweetcactusfarms.com 10627 Regent St., Los Angeles, CA 90034, 310-733-4343. Vegan, gluten-free sugar alternative.

Agave cactus nectar is very low on the glycemic index, and is a great substitute for sugar.

Thermosweet, nutrilabcorp@aol.com Customer service, 100 2nd Avenue South, 200 South Tower, St. Petersburg, FL 33701. Manufactures kiwi sweeteners.

Twin Valley Mills, www.twinvalleymills.com, RR 1, Box 45, Ruskin, NE, 68974, 402-279-3965. Sells sorghum flour in bulk.

Vita Soy, USA, Inc., One New England Way, Ayer, MA 01432, 800-vitasoy.

They carry a dairy-free, egg-free mayonnaise, Nayonaise, and it is great.

Westbrae Foods, The Hain Celestial Group, 734 Franklin Ave. #444, Garden City, NY 11530, www.westbrae.com, 800-434-4246. Westbraw makes the very best unsweetened un-ketchup and also a fruit-sweetened ketchup. They also carry a very good rice milk.

Wholefoods Market, P.O. Box 244, Gig Harbor, WA 98335, 888-835-2312.

They sell 1-gallon containers of agave nectar, as well as many substitute ingredients. Ask for Bruce, and tell him “Suzi’’ sent you.

Wild Oats, and Fresh Fields Grocery stores all carry a wealth of gluten-free, dairy-free, sugar-free products.

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Alternative

Ingredients

■ Quinoa

Pronounced “keen-wa,” this seed comes from South America. It dates back to the ancient Incan civilization. It is a hearty seed, usually referred to as a grain, containing more protein than any other. The protein found in quinoa is very high quality, and it contains all of the essential amino acids. It is high in linoleic acid, fiber, oil, minerals, vitamins, and starch. It is easy to digest, and has a great nutty flavor. It cooks very quickly, and is easy on the digestive tract. Quinoa is very versatile, and I use it in soups, salads, stuffing, and in place of any grain. Be sure to rinse quinoa well before cooking with it. My favorite recipe in this book is the quinoa stuffing. It’s delicious!

■ Oats

Oats are a great source of soluble-rich fiber that boosts energy and helps to lower cholesterol. Oats are grown all over the world, and are high in fiber, protein, and calcium.

There are several different types of oats:

Oat Groats

Groats are minimally processed, and only have the outer hull removed. They are chewier, and need to be cooked for a longer period of time, after soaking first.

Steel-cut Oats

I eat this version for breakfast often. Steel-cut oats are known as a “whole grain.”

They are hearty, great for your heart and lowering cholesterol, and have a nutty flavor that really warms you up and gets you going! They are known by different names, such as Irish oats, Scotch oats, porridge oats, etc. This variety is very chewy and must be cooked for a longer period that rolled oats.

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Rolled Oats

Rolled oats are the most common, and have been steamed and rolled to hasten the cooking. They are used for cookies, oatmeal, muesli, and granola.

For many people with celiac disease, or those with dermatitis herpetiformis, oats have been off-limits for many years. Recent literature now indicates that oats may be safe for these individuals, and the only issue that remains is cross-contamination.

(Steel-cut oats are said to be the “safest” oats, as they are often processed in plants where no other products are manufactured. Check the labels of your oat products before eating if you have concerns.)

Many doctors still recommend that their patients stay away from oats because it is hard to know for sure if the oats have been contaminated by glutinous products. The U.S. and Canadian Celiac Associations do NOT endorse oats to any celiacs due to the cross-contamination issue. Please check with your doctor before consuming oats.

Some recipes in this book contain oats, and you need to check each recipe carefully before preparing if you are not convinced the oats you use are safe.

■ Millet

Millet is a grain rich in protein and minerals. It is easy to cook with, and is good in stews, soups, as cereal, or in breads.

■ Cornstarch and Arrowroot

If you are not allergic to cornstarch, then you can use it in place of flour to thicken sauces and create glazes. Of course, if you are making a gravy or other sauce using meat juices, you can use rice flour to thicken it. I use arrowroot over cornstarch in most recipes. Both of these thickeners work well. If you are using cornstarch, be sure to mix it in a small amount of liquid before adding it to your sauce, as it can develop clumps. I recommend you whisk it thoroughly before adding it in with the rest of the ingredients. Heat until it boils, then reduce the heat and cook until it thickens. Arrowroot works well with acidic fruit sauces, and does not become thin or watery.

■ Baking Soda

I use baking soda in conjunction with baking powder, as alone it will not cause a product to leaven. I use it quite frequently in biscuits, cookies, scones, and the like. It is best if you sift it with the flour and baking powder, as it is somewhat lumpy.

■ Baking Powder

If you are concerned about the health risks of aluminum, you can buy aluminum-free baking powder in health food stores. Ener-G Foods makes a gluten-free baking Alternative Ingredients

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powder. I use baking powder frequently in my recipes, especially for cakes, cookies, bars, and muffins.

■ BUTTERY SPREAD AND ORGANIC SHORTENING

There is quite a controversy about the health benefits or risks of using margarine.

I have found two products that I am very happy with. Earth Balance Natural Shortening works great for cookies, cakes, and muffins. It is non-GMO, trans-fat free, dairy free, and gluten free. Another alternative to butter is Spectrum Naturals Organic Shortening. It, too, is dairy free, and gluten free. It has no cholesterol, and works wonderfully for pie crusts, cookies, cakes, etc. If you are using in to replace butter in a recipe, be sure to blend it at room temperature with your liquid ingredients, such as fruit sweeteners or agave cactus nectar. If the sweetener and the shortening are not at the same temperature, they will not combine well, and they may curdle. I limit the use of these products to baking.

■ VEGETABLE OIL

Oil can be substituted for butter and margarine in recipes. If a recipe calls for oil, I always cut the amount in half, and add unsweetened applesauce to equal the amount required. It keeps the baked item moist, and reduces the amount of fat. I use canola oil or coconut oil in baked goods. I use extra-virgin olive oil for most of my fish and vegetable dishes, as well as in some salad dressings.

■ GRAPESEED OIL

Grapeseed oil is a true treasure. It contains no cholesterol, no trans-fatty acids, no preservatives, is high in antioxidants and vitamin E, and is a great source of lineolic acid. It also contains the highest amounts of monounsaturated and polyunsaturated fats, compared to others. Because of its ability to withstand high heat, it is great for sautéing foods. You can also use it in salad dressings dips, spreads, and much more.

■ COCONUT OIL

Once thought to be bad for us, coconut oil has changed in the minds of researchers.

Why? Because coconut oil comes from a plant source, and even though it contains saturated fat, it acts differently than saturated fats from animals. It is made up of medium-chain fatty acids, also known as medium-chain triglycerides. These fatty acids do not contain cholesterol, and in fact have been known to increase metabolism, and promote weight loss.

It is heat resistant, making it great to cook with, supports metabolic function, and is reported to supply fewer calories than other fats. Several studies have been done on the medical benefits of this oil, and the results are encouraging. I encourage you to try it.

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■ SOY, RICE, OAT, COCONUT, AND ALMOND MILKS

I use soy milk in many of my recipes. It is low in fat and high in protein. I always buy the “unsweetened” versions, as the regular or flavored milks have a very high sugar content. Almond milk is sweet and can be used to replace cow’s milk in recipes, too.

I like rice milk on cereal for breakfast. I also like to make smoothies for breakfast, and usually include the following: a ripe banana, soy milk, water, and a nondairy frozen dessert, such as Sweet Nothings. It is all-natural and contains no sugar, dairy, gluten, or artificial ingredients. Mango Raspberry is very good! Another option is to add protein powder, or some tofu. To increase the protein in your morning smoothie, add 5

to 6 almonds. Want to increase your fiber? Add 2 to 3 dried figs and ¼ cup frozen or fresh berries, such as raspberries, blueberries, or strawberries.

Rice and soy milk can also be used as a milk substitute in just about everything. Consistency of these milks vary, and you must take that into consideration when looking for a substitute for cow’s milk. I would recommend soy or rice milk as a thickener for gravies, but almond milk or coconut milk are delicious as a base for brown rice pudding.

Be sure you refrigerate all of these milks after opening, and check the expiration date.

■ EGGS AND EGG SUBSTITUTES

I buy the freshest organic eggs I can find. I use eggs in many of my recipes, but you can use egg substitutes if you are unable to eat eggs. Ener-G Foods makes the best egg substitute I have tried, and there are no egg byproducts in them. I have also used a fat and egg substitute called Wonderslim. It can be used for cooking, baking, and making salad dressings. It is made of water, dried plum juice concentrate, oat fiber, and soy lecithin. It can be found in major health food stores or food co-ops. Marin Food Specialties, Inc. manufactures it; their address is P.O. Box 609 Byron, CA 94514. Be sure you read the instructions on the bottle before adding to your recipes.

You can also use the following substitutions for eggs in a recipe. My favorite is the ground flaxseed, and water.

To replace one egg, use:

¼ cup applesauce

1 tablespoon ground flaxseed plus 3 tablespoons water (this is my favorite egg substitute)

2 tablespoons dried apricots (let stand in water until soft, then puree in a blender).

1 small banana, mashed

I use the ground flaxseeds and water most often, and find the consistency is very similar to eggs, and leaves my baked products very moist.

Alternative Ingredients

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■ NUTS

I use nuts in many of my recipes. They are a good source of protein, and they also enhance the flavor in recipes. Many recipes call for toasted nuts, such as almonds, pecans, or walnuts. It is not always necessary to toast them but, if time permits, it gives the nuts a earthy flavor. Spread the nuts on a baking sheet and place in a 350ºF

oven for 8 to 10 minutes. Remove from the oven and cool.

Be sure to store any unused toasted nuts in the refrigerator. You can also freeze them for up to a few months. Be sure to check each recipe if you have a nut allergy, to be sure it does not contain nuts of any kind. I have indicated which recipes have nuts, and which do not. Some recipes may contain peanuts, which are not nuts but legumes.

■ GUAR GUM AND XANTHAN GUM

Guar gum and xanthan gum are used to thicken liquids. You do not have to cook them to have the right effect. I use these products to hold baked goods together. Be sure to use an electric mixer when using these ingredients, for best results.

Guar gum is from the Cyamopsis tetragonolobus plant. It is high in fiber, and binds together in baked goods. Xanthan gum is a small organism called Xanthomonas campestris. It grows a special coating, which is removed in the chemical process. It is then dried and milled, and eventually becomes a powder. There are approximately 8

calories in each tablespoon. It is used to substitute gluten in breads and baked goods.

OTHER FOODS TO AVOID

THESE FOODS ARE considered “not safe” for those adhering to a gluten-free diet.

Ale, beer, kamut, spelt, wheat germ, canned meats, cold cuts, hot dogs (unless guaranteed pure meat), gravies, malt, brewer’s yeast, bulgur wheat, soy sauce, teriyaki sauce, barley, textured vegetable protein, semolina flour, food starch, graham flour, bran, couscous.

DINING OUT

IF YOU ARE a person who does not eat sugar, dairy, and gluten, this is a challenge. It is not impossible to enjoy a healthy meal in a restaurant, but it takes a commitment to your health. There are so many temptations placed before us in restaurants, such as breads, butters, etc. Be sure when ordering that you tell your food server you have food allergies, or just notify the food-server that you do not want any gluten, dairy, or sugar in your meal. I ask the food-servers many questions about the dishes on the 18

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menu, and how they are prepared. I am amazed at how many dishes are prepared with gluten, in one form or another. Gravies, sauces, breading, and even dressings can contain wheat or gluten, so it is important to ask. Salads are a pretty safe bet. You can always be safe by ordering an oil-and-vinegar dressing, but some vinaigrettes can also be fine. It is usually safe to ask for grilled fish or meat, steamed vegetables, or clear soups. Baked potatoes or sweet potatoes are also a safe food. Many restaurants these days are conscious of food allergies. Most offer special meals for people wishing to avoid gluten, sugar, and dairy.

I find that many restaurants will cater to your needs, if you ask. It may depend on how busy the place is at the time, and whether the establishment has a policy about substitutions. I always ask about the vegetables or starch that accompanies the meal, and how they are prepared. It is often an awkward situation, so I always prepare my dining partners that I will have to ask several questions about the meal. I have found that I can often substitute more vegetables for the starch, or I have more salad instead of a starch.

If at all possible, try to find restaurants that cater to the health-oriented customer.

That makes your choices greater, and your service is often more accommodating as well.

I avoid fast-food restaurants as there is little I can or want to eat there. Many of them are changing their menus to be more accommodating, but they still don’t offer many gluten-free, dairy-free, or sugar-free alternatives.

This is unrelated to gluten or sugar, but farmed salmon is another food to avoid.

Farmed fish are given antibiotics, hormones, and dyes to produce the pink color found in wild salmon. They are raised in pens, not in the wild, and are labeled “Atlantic Salmon.” Beware, farmed fish contains more harmful ingredients than health benefits!

When I am invited to a dinner party or family function, I try to bring something I know I can eat. I volunteer to bring a main dish, side dish, or salad, and that way I know I will, at the very least, be able to eat what I have brought. It is difficult when you are the only guest who has to eliminate specific foods, so I may or may not tell the host or hostess of my dietary needs. I try to eat what I can, and if I know I will not be able to eat anything served, I eat before I go.

The recipes in this book will fool everyone. They taste great. I have served these recipes to those who eat wheat, sugar, and dairy, and they have told me they can’t tell any difference. To me, that has been the greatest compliment I have received. That has been my goal: to prepare recipes that are free from gluten, sugar, and dairy, in many cases, but that also taste good and are easy to make. If I have provided you with a cookbook full of good-tasting recipes that even the most critical of critics enjoys, then I have done my job well.

Alternative Ingredients

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What Is the

Glycemic Index?

The glycemic index is a way of measuring the carbohydrate content of a food.

Foods high in carbohydrates, such as white flour, white potatoes, white rice, are very high on the glycemic index, and cause a rapid increase in blood sugar. Not all carbohydrates are the same, as some are digested very quickly in the intestine, causing blood sugar to rise rapidly, and others, such as raw cherries, grapefruit, or kiwi are very low on the glycemic scale and do not cause a rapid response of insulin from the pancreas.

If you are trying to eat a healthy diet, it is good to consume foods that are lower on the glycemic index scale, to keep your blood sugars balanced. All foods have a number that indicates their glycemic index. Those foods with highest numbers cause the greatest rise in blood sugars, and those with lower numbers, a smaller rise in blood sugar levels. There are many sites on the Internet that offer information about the glycemic index, as well as the index scale itself. If you are concerned with the amount of carbohydrates you are consuming, and wish to lower your intake of high-glycemic carbs, look to the Internet for more information. There are also books available on this topic, such as The New Glucose Revolution: The Authoritative Guide to the Glycemic Index. This book was co-authored by Jennie Brand-Miller, PhD and Thomas M. S.

Wolever, MD, PhD. The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index by Sandra L. Woodruff is another. The South Beach Diet by Dr. Arthur Agatston is another book that touts foods low on the glycemic index, not only to help those who wish to lose weight, but to support a healthier cardiovascular system.

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Buying Organic

Many people are affected by toxins, and chemicals in our environment. In our homes we have cleansers that are hazardous to our health, and our foods are grown with pesticides or hormones, or are genetically modified. I recommend not only that you think about the foods you buy, but also about the products you use in your home. If we are going to make our health better by eating better, we also need to pay attention to the types of cleaning supplies and fertilizers we buy. I believe we can use nontoxic products to keep our homes clean, or yards healthy, and our appear-ance beautiful, from the inside out.

I buy organic food whenever I can. I prefer to eat food that I know is free of toxic chemicals. In the case of animals, I know that animals raised on organic farms are not given drugs such as antibiotics or hormones. Organic produce is not genetically modified in any way, and the method used to grow the produce is done in an ecological balance of natural systems.

If the label says 100 percent organic, the products must be completely organic. Some foods state they are “organic” but they may contain up to 5 percent of nonorganic sub-stances. Only 100 percent organic contains all organic ingredients. I do not specify that each ingredient should be organic in my recipes, but when you can buy organic, I hope you will.

Buying Organic

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Weight Loss

This book does not claim to be a weight-loss book. I have worked as a food management consultant over the years, helping people find alternatives to various foods, and many of those people reported losing weight after making a change in their diets.

I believe if you reduce the number of calories you consume, and increase your activ-ity, you will lose weight. If you read the current diet books on the market, they tell you to balance your diet, eating smaller amounts of fat and carbs, and increasing the amount of protein. They also stress exercise as part of a weight-loss plan.

The new thinking out there in the weight-loss world is, “no white flour, white bread, white sugar, white rice.” I have heard doctors say on TV, on the radio, and in magazines, “Don’t eat anything white and you will lose weight.” The theory is, as I understand it, that those foods (white bread, white sugar, white rice) are “simple carbohydrates” and turn to sugar rapidly in the body, and do not contain much nutritional value. They are also very high on the glycemic index scale. The way to improve your health is to eat complex carbohydrates, whole grains, smaller, and more frequent meals; avoid junk food; and move more. Then you will truly live your best life!

This book is gluten free. No white flour in this book. No white sugar in this book.

No refined anything in this book. I recommend only the healthiest ingredients, and do not recommend processed foods. I make everything from scratch, and I feel that this is the healthiest way to eat. I believe the energy you put into preparing your food will provide you with the energy you need to live a healthy life.

If I have listed white rice in a recipe, and you want to avoid “simple carbohydrates,” please feel free to replace the white rice with brown rice, red rice (my favorite), or another rice of your choice. Lentil rice has more protein, and is a wonderful substitute for regular rice. The problem I have is finding it! You will need to ask your health food store if they have it, or can find it for you.

Here are some healthy alternatives for a less healthy snack that you may now enjoy: 22

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a handful of nuts (almonds or walnuts are best) hummus dip plus sliced red bell peppers or carrot sticks ( I like apples dipped in hummus, too!)

celery stuffed with peanut butter

apples with peanut butter spread on top, and you can add to this, too, such as with raisins, or nuts

popcorn

soy nuts

turkey jerky

hard-boiled or deviled eggs

guacamole with veggies

fresh fruits or berries

protein drink

applesauce

gorp, or a mixture of nuts, seeds, dried fruits, etc.

smoothies

As I said earlier, this book is not written as a weight-loss book, but if you choose to eliminate gluten products and refined sugars from your diet, I am confident you will notice a difference, not only in how you feel, but how you look as well.

Weight Loss

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breakfast

dishes

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Breakfast Muesli

NO EGGS

PREP TIME: 2 hours with chilling time included SERVE: Serves 5

This dish is addictive, so be careful.

■ Combine all of the ingredients except the My cooking students loved this recipe

berries in a large bowl, and mix well. Add so much most of them went home and

more yogurt if you prefer a thinner muesli.

made a batch right away. It stores well Cover and place in the refrigerator for at in the refrigerator for several days but least 2 hours. Top with the berries before I doubt it will last that long.

serving.

■ This recipe can be altered by adding other 1 cup oats or brown rice flakes

fruit, such as peaches in place of the berries.

4 cup quinoa flour

You can also take out the dates and add dried 1 cup nonfat yogurt/soy yogurt

cranberries, cherries, or whatever you prefer.

5 cup soy milk

Use your imagination!

4 cup agave nectar

nutritional analysis per serving

5 cup chopped walnuts

344.94 calories; 13.05 g fat (32% calories from fat); 3 tablespoons chopped dates

10.88 g protein; 51.39 g carbohydrate; 0.40 mg choles-3 tablespoons sesame seeds

terol; 18.36 mg sodium

3 tablespoons currants

Blueberries, raspberries, or

strawberries

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Breakfast Quinoa

NO DAIRY OR EGGS

PREP TIME: 30 minutes

SERVE: Serves 4

You can do a lot with this recipe. Omit

■ Place the quinoa in a saucepan with the

the oats and use quinoa flakes. Take

water and bring to a boil. Reduce the heat out the nuts and add sesame or sun-and simmer until done, about 10 minutes.

flower seeds. Add fresh berries or

Add the oats or quinoa flakes, peaches,

chopped apples. Experiment! This is

molasses, chopped nuts, and chopped dates, chock full of protein, and will give you and simmer for 10 to 15 minutes, or until

a great boost in the morning!

light and fluffy. Serve hot.

nutritional analysis per serving

5 cup quinoa, rinsed and

236.39 calories; 6.72 g fat (24% calories from fat); drained

5.92 g protein; 40.80 g carbohydrate; 0 mg cholesterol; 1 cup water

10.43 mg sodium

5 cup oats or quinoa flakes

5 cup chopped peaches

2 tablespoons blackstrap

molasses or agave nectar

4 cup chopped walnuts

(optional)

4 cup chopped dates, raisins, or

currants,

Breakfast Dishes

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Buckwheat Pancakes

with Blueberry Sauce

N O D A I R Y O R N U T S

PREP TIME: 15 minutes to prepare and 15 minutes to cook SERVE: Serves 6

I enjoy a good pancake now and again,

■ In a large mixing bowl, combine the milk, and I think you will find these scrump-applesauce, eggs, vanilla, oil, and agave, beat-tious. If you prefer dairy to soy, go ahead ing well. Set aside. In a smaller bowl, combine and make that change straight across. I the flours, baking powder, and cinnamon.

have not tried other milks, such as rice Add to the liquid ingredients and stir well.

or hazelnut, but they would work, if you Heat a skillet over medium heat and cook

adjust the flours, as those milks are not each pancake until done. Add more milk, or a as thick as soy. You can serve with syrup small amount of water if you prefer a thinner if you wish, but I really like the berry pancake.

sauce.

■ To make the sauce: Combine the orange

juice, cinnamon, blueberries, arrowroot and

Pancakes:

agave nectar in a small saucepan. Bring to a 15 cups soymilk

boil. Lower the heat and simmer for 5 to 6

5 cup unsweetened applesauce

minutes, or until thick.

2 eggs, or 2 tablespoons Ener-G

■ Pour the blueberry sauce over the pancakes.

egg replacer

■ Serve warm.

1 teaspoon vanilla extract

2 tablespoons grapeseed or

nutritional analysis per serving

canola oil

271.40 calories; 8.64 g fat (28% calories from fat); 1 tablespoon agave nectar

8.67 g protein; 41.29 g carbohydrate; 70.05 mg cholesterol; 58.24 mg sodium

1 cup buckwheat flour

5 cup sorghum flour

2 teaspoons baking powder

1 teaspoon ground cinnamon

Sauce:

3 tablespoons orange juice

2 cups blueberries

2 tablespoons arrowroot

1⁄8 cup agave nectar or fruit

sweetener

4 teaspoon ground cinnamon

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Jeffrey’s Egg Scramble

NO NUTS

PREP TIME: 30 to 35 minutes

SERVE: Serves 4

I had to name this recipe after my son

■ Heat a large skillet and cook the bacon over because it is his all-time favorite break-medium heat for 4 to 5 minutes. Drain and

fast dish. Whenever we are together, he set aside.

asks me to prepare it. When I make it

■ In a large skillet, heat the oil and add the for him, I use real bacon, but prosciutto potatoes. Sauté over medium heat for 10 to works well, too.

12 minutes, or until slightly tender. Add the onion, red bell pepper, and garlic. Continue 6 slices turkey or pork bacon

to sauté until the onion is soft and the pota-

(optional), chopped

toes are tender, about 5 to 10 minutes.

2 tablespoons canola or grape-

■ In a medium-size bowl combine the milk,

seed oil

beaten eggs, and egg whites.

3 cups red potatoes, washed

cubed

■ Add the bacon to the skillet with the vegeta-1 large red onion, chopped finely

bles and pour the egg mixture on top. Cook 1 red bell pepper, chopped

over medium heat, gently lifting up sections 2 cloves garlic, minced

of the egg mixture to be sure the eggs are 1⁄

reaching the heat underneath. Cover with a 8 cup milk or soy milk

6 large eggs, beaten slightly

lid and lower the heat to medium-low. Con-

2 large egg whites, beaten

tinue to cook until the eggs are set. Add the slightly

cheese, cover, and let the cheese melt.

1 cup Cheddar cheese or vegan

■ Season with salt and pepper, and add fresh cheese, grated

parsley, if desired.

5 teaspoon salt

4 teaspoon freshly ground

nutritional analysis per serving

pepper

418.09 calories; 23.07 g fat (49% calories from fat); 25.90 g protein; 26.85 g carbohydrate; 371.41 mg cho-Fresh parsley

lesterol; 894.83 mg sodium

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Multi-Grain Pancakes

NO DAIRY OR NUTS

PREP TIME: 20 minutes, including cooking time.

SERVE: Serves 6

I used to make these pancakes before

■ Heat a griddle. Combine the dry ingredients.

the kids left for a ski trip or other

Stir well. In a separate bowl, combine all the sporting event. They are hearty, and

other ingredients. Beat until well mixed. Add give them the nutritional start they

the dry ingredients to wet ingredients and stir needed for a day of physical exertion. If until smooth. Spoon about ¼-cup batter for you don’t want to include oats, try mil-each pancake onto the griddle. Cook for

let flakes or quinoa flakes (will add

about 2 minutes each side.

more protein) or brown rice flakes.

■ Serve with sugar-free maple syrup, all-fruit These pancakes will fill you up with

jam, yogurt, or margarine.

energy.

Note: If you wish to use dairy, decrease the oil 1 cup buckwheat flour

by 1 tablespoon and add 1⁄4-cup nonfat plain 4 cup oats

yogurt.

2 tablespoons cornmeal

15 teaspoons baking powder

nutritional analysis per serving

5 teaspoon salt

179.28 calories; 7.27 g fat (35% calories from fat); 2 tablespoons fruit sweetener or

5.85 g protein; 25.61 g carbohydrate; 35.25 mg choles-cactus nectar

terol; 335.48 mg sodium

1 cup soy milk

2 tablespoons oil

1 large egg

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Scrambled Eggs and Tofu

NO DAIRY OR NUTS

PREP TIME: 30 minutes

SERVE:Serves 4

This is a quick, easy breakfast that pro-

■ Heat the oil in a skillet. Add the onion, gar-vides a good dose of protein. It is great lic, zucchini, and pepper. Sauté until the veg-leftover and can be easily jazzed up by etables begin to soften. Beat the eggs in a adding other herbs and spices. Feel

small bowl. Add the tofu and eggs to the veg-free to use up other veggies on hand,

etables, and cook for 1 to 2 minutes or until too, such as broccoli or mushrooms.

cooked.

This is really just the foundation; you

■ Add the rosemary or basil and the seasoncan add to this recipe using up left-

ings, and heat through.

overs in the fridge.

nutritional analysis per serving

144.46 calories; 9.91 g fat (60% calories from fat); 1 tablespoons olive oil

10.27 g protein; 5.28 g carbohydrate; 122.67 mg choles-5 small red onion, chopped

terol; 121.89 mg sodium

3 cloves garlic, minced

5 medium-size zucchini, sliced

5 cup red bell pepper, chopped

2 eggs

5 pound firm tofu, drained and

chopped

4 teaspoon dried rosemary or

basil (optional)

Salt and pepper to taste

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breads

and muffins

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Gingerbread

NO DAIRY OR PEANUTS

PREP TIME: about 10 minutes to prepare and about 20 minutes to bake SERVE: Serves 9

This gingerbread is so good, just like

■ In a large mixing bowl, combine the agave grandma used to make—minus the

nectar and oil. Beat on high speed until thor-sugar. To reduce the amount of fat, if oughly blended. You can use fruit sweetener that is an issue for you, decrease the if you prefer, but I really like the agave nec-eggs to 1 egg and use 1 tablespoon of

tar in this recipe. After you have mixed the oil ground flaxseeds mixed with 3 table-and sweetener, add the eggs, one at a time. Be spoons of water. If you prefer to elimi-sure to beat well between additions. Add the nate the eggs all together, try Ener-G

orange rind and vanilla and continue to

Foods egg substitute—it’s very good.

blend together. Set aside.

This bread is so tasty, it won’t last long

■ Meanwhile, preheat the oven to 350°F, spray around your house, I guarantee it.

a 9-inch square pan with a non-stick spray and prepare the dry ingredients.

5 cup pecans or walnuts,

■ Sift together the dry ingredients and add the chopped finely

nuts to them.

5 cup agave nectar or fruit

■ Now, add some of the dry ingredients to the sweetener

wet ingredients, a little at a time, blending 4 cup canola oil

well. Add ¼ cup of the applesauce, blend, 2 eggs

then add more of the dry mixture. Continue 5 teaspoon grated orange rind

until you have added all the ingredients.

1 teaspoon vanilla extract

■ Pour the batter into the pan and bake for 20 to 15 cups brown rice flour or

sorghum flour

25 minutes, or until the gingerbread is done.

5 teaspoon salt

Check for doneness by inserting a toothpick, 1 teaspoon baking powder

or touching lightly on the center. If it leaves an 1 teaspoon baking soda

indent, the gingerbread is not done. If it 2 teaspoons ground ginger

springs back, remove to a cooling rack.

15 teaspoon ground cinnamon

■ This gingerbread freezes well.

4 teaspoon grated nutmeg

1⁄8 teaspoon cloves

If you need to avoid eggs, substitute Ener-G

1 cup unsweetened applesauce

egg substitute or read the suggestions for substitutions at the beginning of the book.

nutritional analysis per serving

268.56 calories; 12.13 g fat (39% calories from fat); 3.82 g protein; 39.10 g carbohydrate; 54.52 mg cholesterol; 342.08 mg sodium

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Mexican Cornbread

NO NUTS

PREP TIME: 15 minutes to prepare and 45 to 50 minutes to bake SERVE: Serves 4

This is a fun bread to make, as you can

■ Preheat the oven to 350°F

add to it to give it more color and tex-

■ Mix all ingredients together in a large bowl.

ture. Try adding some black olives,

Spoon into a 9-inch square pan that has been scallions, or jalapeño peppers. (If you sprayed with a vegetable oil and bake at

add olives, use 1⁄8 cup sliced olives.) 350°F in the preheated oven for 45 to 50

Store this bread in an airtight container minutes, or until the top is golden brown.

in the refrigerator. You’ll find it a pleas-

■ Serve with beans and rice.

ant complement to any Mexican dish.

You can also use nondairy cheese in place of 8 ounces creamed corn

the cheese, if you wish.

5 cup salsa

5 cup soymilk

nutritional analysis per serving

1⁄8 cup canola oil

319.74 calories; 14.66 g fat (23% calories from fat); 2 large eggs, lightly beaten

9.28 g protein; 40.46 g carbohydrate; 123.24 mg choles-1 cup cornmeal

terol; 734.18 mg sodium

2 teaspoons baking powder

5 teaspoon sea salt

2 cups Cheddar cheese

4 ounces green chiles, chopped

Vegetable oil spray

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My Favorite Banana Nut Bread

NO DAIRY

PREP TIME: 10 minutes to prepare and 60 minutes to bake SERVE: Serves 8

Your kids will love this bread. It’s easy

■ Preheat the oven to 350°F

to make and tastes delicious. It's a

■ In a large mixing bowl, cream the agave nec-great bread to pack in school lunches.

tar and canola oil until they are well mixed.

Works well for your neighborhood tea

Add the applesauce and mix until blended.

party, too.

Add the eggs, vanilla, and water. Mix well after each addition. Add mashed bananas

4 cup agave nectar

and set aside. The mixture will look curdled.

4 cup canola oil

■ In a separate bowl, stir together the flours, 4 cup unsweetened applesauce

arrowroot, baking powder, and salt. Add this 2 large eggs, beaten

mixture to the banana mixture and stir to

1 teaspoon vanilla extract

combine. Add the nuts and pour into a

2 tablespoons water

greased 8 ϫ 4-inch loaf pan. Bake for 1 hour 11⁄3 cups mashed bananas

at 350°F. Be sure to test the bread about 50

15 cups brown rice flour

minutes into the baking process, as cooking 6 cup quinoa flour

times vary depending on your oven.

4 cup arrowroot

■ Cool on a wire rack.

1 tablespoon baking powder

nutritional analysis per serving

5 teaspoon salt

249.25 calories; 10.76 g fat (40% calories from fat); 4 cup chopped walnuts

4.06 g protein; 35.28 g carbohydrate; 52.88 mg cholesterol; 350.43 mg sodium

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Potato Scones

NO DAIRY, EGGS, OR NUTS

PREP TIME: 45 minutes

SERVE: Serves 6

I love yams and they would work nicely

■ Steam or boil the potatoes until soft. Mash in place of the potatoes for a colorful well and add the flour, baking powder, olive addition. To change this recipe up a bit, oil, onions, rosemary, and seasonings. (You omit the rosemary and add chives in

can substitute other herbs for the rosemary if its place and a pinch of nutmeg. These you prefer.) Stir well.

scones are wonderful served with

■ Roll out on a floured board. The dough

lamb or pork, or simply by themselves.

should be about ¼-inch thick.

■ Cut rounds with a pastry cutter or an inverted 1 pound potatoes, peeled,

drinking glass. Heat a skillet over medium-washed, and quartered

high heat and heat a tablespoon of the canola 1 cup sorghum flour

oil. Cook on each side for about 5 minutes, or 5 teaspoon gluten-free baking

until lightly browned. Turn only once per

powder

scone. Continue this process, adding a table-3 tablespoons olive oil

spoon of oil at a time and the scones. Keep 2 green onions, chopped finely

the scones warm in the oven until all have been 1 tablespoon fresh rosemary

prepared.

Canola oil, for frying

■ I serve this recipe with lamb, and top the 5 teaspoon salt

scones with caper sauce. They are delicious!

4 teaspoon pepper

■ You can also serve them with eggs or as a side dish with pork, chicken, or other meats.

nutritional analysis per serving

203.59 calories; 14.00 g fat (61% calories from fat); 1.55 g protein; 18.49 g carbohydrate; 0 mg cholesterol; 199.47 mg sodium

Breakfast Dishes

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Pumpkin Bread

NO DAIRY

PREP TIME: 10 minutes to prepare and 60 minutes to bake SERVE: Serves 8

If you can’t find currants, you can sub-

■ Preheat the oven to 350°F

stitute raisins or even chopped dates

■ In a medium-size bowl, combine all the dry in this recipe. This is a great fall or ingredients and mix well. Set aside.

winter treat, and won’t last long as it

■ In a large mixing bowl, mix together the oil is very good. Store in an airtight con-and agave nectar, and beat until well

tainer to maintain freshness.

blended. Add the applesauce and eggs, alternating between the two ingredients. When

2 cups sorghum flour

they are well blended, add the pumpkin.

5 teaspoon ground cinnamon

■ Add the dry ingredients to the wet and mix 5 teaspoon grated nutmeg

on low speed until they are blended, but do 5 teaspoon salt

not overbeat. Add the nuts and currants, and 2 teaspoons baking powder

pour into a greased and floured bread pan.

1 teaspoon. baking soda

Bake at 350°F for about 1 hour.

4 cup vegetable oil

■ To check the bread for doneness, insert a 5 cup agave nectar or fruit

toothpick in the center—if it comes out

sweetener

clean, the bread is done. Cool on a wire rack 5 cup unsweetened applesauce

for about 10 minutes, then remove from the 2 eggs

pan and continue cooling.

6 cup canned organic pumpkin

5 cup pecans, chopped

nutritional analysis per serving

234.81 calories; 13.45 g fat (50% calories from fat); 1 cup currants

3.78 g protein; 27.78 g carbohydrate; 61.33 mg cholesterol; 406.94 mg sodium

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Blueberry Muffins

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and up to 20 minutes to bake SERVE: Serves 6

These muffins are best eaten within a

■ Preheat the oven to 375°F

few days of baking them They will hold

■ In a large bowl or electric mixer, combine the over in the refrigerator a few days

oil and agave nectar. Beat until smooth. Add longer, but they are so good, I doubt

the applesauce, water, and vanilla. Beat well.

they will last that long. You can replace

■ In a separate bowl, combine the flour, arrow-the blueberries with chopped apples

root, baking powder, and salt, and mix well.

or raspberries.

Add to the liquid ingredients and mix until well blended. Fold in the orange rind and

4 cup canola oil

blueberries. Do not overbeat. Pour into

3 tablespoons agave nectar

greased muffin pans and bake for 18 to 20

4 cup applesauce

minutes at 375°F.

4 cup water

nutritional analysis per serving

1 teaspoon vanilla extract

181.81 calories; 9.31 g fat (45% calories from fat); 1 cup sorghum or brown rice

0.15 g protein; 26.42 g carbohydrate; 0 mg cholesterol; flour

586.13 mg sodium

5 cup arrowroot

1 tablespoon baking powder

4 teaspoon salt

1 teaspoon orange zest

5 cup blueberries

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Breakfast Muffins

NO DAIRY

PREP TIME: 20 minutes to prepare and 20 to 25 minutes to bake SERVE: Serves 6 (makes 6 large muffins)

You can substitute any gluten-/wheat-

■ Preheat the oven to 400°F. Spray large muf-free cereal for the millet flakes in this fin tins with vegetable oil spray.

recipe. It’s best to eat them up quickly,

■ Combine the flours, arrowroot, millet flakes, as they won’t last at room temperature cinnamon, nutmeg, baking soda, baking pow-for more than a few days. You can

der, and salt. Blend well. Set aside. In a mixing freeze them in zip-top bags.

bowl, beat together the oil and agave nectar until fluffy. Add the eggs and beat well. Add 1⁄3 cup garbanzo bean flour

the grated carrots, applesauce, and grated 1⁄3 cup tapioca flour

apple. Stir. Combine with the dry ingredients.

1⁄3 cup arrowroot powder

Add the walnuts and dates. Mix until blended, 4 cup gluten-free millet flakes,

but do not overbeat. Fill cups two-thirds full.

crushed

Bake for 20 to 25 minutes. Remove from the 15 teaspoons ground cinnamon

oven and cool on a wire rack.

4 teaspoon grated nutmeg

5 teaspoon baking soda

nutritional analysis per serving

244.09 calories; 13.93 g fat (49% calories from fat); 15 teaspoons baking powder

3.72 g protein; 28.60 g carbohydrate; 72.0 mg choles-5 teaspoon salt

terol; 229.0 mg sodium

4 cup vegetable oil

4 cup agave nectar

2 eggs

5 cup carrots, grated

5 cup unsweetened applesauce

5 cup chopped apple

4 cup walnuts, chopped finely

1⁄3 cup dates or dried cranber-

ries, chopped

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Date-Nut Muffins

NO PEANUTS (AND CAN BE MADE NONDAIRY)

PREP TIME: 10 minutes to prepare and up to 20 minutes to bake SERVE: Serves 6

These delicious muffins can be made

■ Preheat the oven to 375°F.

with raisins in place of the dates, and

■ In a large mixing bowl, beat the butter and with pecans instead of the walnuts if

agave until creamy. Add the egg and beat

you prefer. They are very moist and

until well blended. Add the yogurt and water, make a wonderful addition to your

and mix well. Set aside.

brunch on Sunday morning or break-

■ In a large bowl, sift together the brown rice fast any day of the week.

flour, sorghum flour, salt, nutmeg, and baking powder. Add to the moist ingredients and stir 5 cup butter (or buttery spread)

until just blended. Do not overbeat. Stir in 4 cup agave nectar

the dates, walnuts, and cinnamon, and then 1 large egg

spoon into muffin pans. (I don’t use paper lin-1 cup yogurt (or soy yogurt)

ers, but you can. I prefer to spray the muffin 4 cup water

pans with a vegetable oil.)

6 cup brown rice flour

■ Bake at 375°F for 15 to 20 minutes, or until 6 cup sorghum flour

lightly browned. Cool on wire racks.

5 teaspoon salt

5 teaspoon grated nutmeg

Can be made dairy free.

2 teaspoons baking powder

5 cup dates, chopped

nutritional analysis per serving

5 cup walnuts, chopped

226.47 calories; 17.12 g fat (66% of calories from fat); 5 teaspoon ground cinnamon

3.87 g protein; 20.55 g carbohydrate; 78.37 mg cholesterol; 399.71 mg sodium

Breakfast Dishes

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Sweet Potato Biscuits

NO DAIRY OR NUTS

PREP TIME: 7–45 minutes to prepare yams, 30 minutes for preparation and baking SERVE: Serves 6

I created these biscuits as a treat for

■ Place the yams directly on the oven rack and my cooking class students. They loved

bake at 350°F until soft. Remove from the

them. You can also substitute organic

oven and let cool. Peel off the skins and puree pumpkin for the yams, and even use

the yams until smooth. You should have ¾

this same recipe to make scones by

cup yam puree.

adding some chopped dates and a

■ In a large bowl, mix together the flours, xan-squeeze of fresh orange juice.

tham gum, baking powder, baking soda, and

arrowroot powder. Cut in the butter until the 2 large yams (enough to make

dough resembles small peas.

6 cup yam puree)

■ In another bowl, mix the agave with the egg 1 cup sorghum flour

and soymilk. Add to the dry ingredients.

4 cup arrowroot powder

■ Add the yam puree and mix well.

4 cup potato starch

■ Preheat the oven to 425°F.

4 cup brown rice flour

■ Roll out the dough on floured board, and cut 1 teaspoon xantham gum

into biscuits, using either a biscuit cutter or 2 teaspoons baking powder

drinking glass. Place on cookie sheet and bake 1 teaspoon baking soda

15 to 20 minutes or until a toothpick in the cen-4 teaspoon grated nutmeg

ter comes out clean. Let cool on a wire rack.

6 tablespoons butter or

shortening

1 tablespoon agave nectar

To reduce fat, decrease oil by half and add 3

tablespoons applesauce.

1 egg

1⁄3 cup soy milk (or cow’s milk if

you prefer dairy biscuits)

nutritional analysis per serving

308.43 calories; 14.057 g fat (40.5% calories from fat); 4.31 g protein; 38.74 g carbohydrate; 67.57 mg cholesterol; 107.15 mg sodium

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appetizers

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Baba Ghanouj

NO DAIRY OR NUTS

PREP/COOK TIME: 1 hour

SERVE: Serves 8

If you love eggplants, you’ll love this

■ Preheat the oven to 400°F.

appetizer. I like to serve it with veggies

■ Prepare the eggplants for baking by cutting or rice crackers. It tastes great served off the stems and pricking them all over with on top of a baked potato or yam.

a fork. Place them directly on the oven rack and bake at 400°F until they are soft and

2 medium-size eggplants,

wrinkled. This should take 40 to 45 minutes.

peeled

Do NOT place them on a cookie sheet; it is 4 cup sesame tahini

important to place them directly on the oven 3 cloves garlic, crushed

rack. Carefully remove them from the oven

4 cup chopped fresh parsley

and let them cool for a few minutes.

2 tablespoons lemon juice

■ While the eggplants are cooling, combine the 5 teaspoon ground cumin

sesame tahini, garlic, parsley, lemon juice, 1 teaspoon salt

cumin, salt, and pepper in a blender. Puree.

Black pepper to taste

Add the cooled eggplants and continue to

1 tablespoon olive oil

puree until smooth.

■ Drizzle the olive oil on top and season with more ground pepper.

nutritional analysis per serving

67.68 calories; 5.74 g fat (72% calories from fat); 1.64 g protein; 3.62 g carbohydrate; 0 mg cholesterol; 294.28 mg sodium

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Cottage Cheese Dip

NO EGGS OR NUTS

PREP TIME: 15 minutes

SERVE: Serves 4

This appetizer can be jazzed up by

■ Place the cottage cheese and yogurt in a adding jalapeño pepper, red pepper

blender, and mix until smooth. Add the hum-flakes, or cucumbers. Start with this as mus; blend until well mixed. Add the lemon the base, and add your favorite flavors.

juice and green onions, and stir to mix. Add You could add olives, sun-dried toma-salt and pepper to taste. Serve.

toes, and cream cheese, or whatever

nutritional analysis per serving

else pleases your taste buds.

105.49 calories; 3.57 g fat (29% calories from fat); 11.04 g protein; 7.37 g carbohydrate; 6.39 mg choles-1 cup low-fat cottage cheese

terol; 330.03 mg sodium

4 cup nonfat plain yogurt

1⁄3 cup hummus

1 tablespoon lemon juice

2 teaspoons minced green

onions

Salt and pepper, to taste

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Deviled Eggs

NO DAIRY OR NUTS

PREP TIME: 15 to 20 minutes

SERVE: Serves 6

This recipe came from my mom, and

■ Cut the hard-boiled eggs in half very carefully.

it was a family favorite. You can do so Place the yolks in a small bowl and add the much with this recipe to give it some

mayonnaise, mustard, parsley, salt, and pep-kick, such as adding a dash of cayenne per. Mix well. Fill the eggshells with the yolk pepper or curry powder. You can also

mixture and sprinkle with the paprika.

try adding some smoked salmon,

nutritional analysis per serving

olives, or capers.

109.26 calories; 7.72 g fat (63% of calories from fat); 7.26 g protein; 2.37 g carbohydrate; 242.42 g choles-6 hard-boiled eggs

terol; 115.97 mg sodium

2–3 tablespoons mayonnaise

1 teaspoon Dijon mustard, or 5

teaspoon dry mustard

5 teaspoon salt

Pepper, to taste

5 teaspoon dried parsley

Paprika

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Dorothy’s Artichoke Nibbles

NO NUTS

PREP TIME: 10 minutes to prepare and 30 to 35 to bake SERVE: Serves 12

My mother made this recipe for every

■ Preheat the oven to 325°F.

Thanksgiving and Christmas. We loved

■ Combine all ingredients in a large mixing them! They are great for any large

bowl. Mix until well blended. Pour ingredi-gathering. If you wish to make this

ents into a 9-inch square pan and bake at

dairy free, be careful when buying non-325°F for 30 to 35 minutes.

dairy cheese. Be sure it is casein free.

If you can find a “sharp” cheese substi-This recipe is wonderful with the addition of 1

tute, that will work best in this recipe.

cup of cracked crab.

2 6-ounce jars artichoke hearts,

nutritional analysis per serving

packed in oil, drained and

129.06 calories; 9.02 g fat (62% of calories from fat); chopped into chunks

8.40 g protein; 3.86 g carbohydrate; 93.60 g cholesterol; 1 small onion, chopped finely

234.36 mg sodium

1 clove garlic, minced

4 eggs, beaten

4 cup rice cracker crumbs

4 teaspoon salt

1⁄8 teaspoon pepper

4 teaspoon dried oregano

1⁄8 teaspoon Tabasco

2 cups Cheddar or vegan cheese

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Hummus

NO DAIRY, EGGS, OR NUTS

PREP TIME: 20 minutes

SERVE: Serves 6

Another wonderful party dish, this

■ Preheat the oven to 400°F. Place the garlic in recipe stores well in the refrigerator a small baking dish and drizzle the olive oil for snacking with rice crackers or veg-over the top. Do not remove the skins. Bake gies. I have used this as a spread,

for about 15 minutes, or until soft. Cool, then placed a large dollop on top of a baked remove the skins and add the garlic to the yam, or served it on top of sliced

blender with the rest of the ingredients.

apples. It is full of protein, and is a Blend until smooth. Add more water if the

great snack food for kids, too. Stuff

mixture is too thick.

some celery with it, and send it off in their lunch boxes.

You can do a lot with hummus. Be creative!

4 cloves garlic

nutritional analysis per serving

1 tablespoon olive oil

176.16 calories; 8.48 g fat (41% calories from fat); 1 (15-ounce) can chickpeas

5.77 g protein; 21.07 g carbohydrate; 0 mg cholesterol; 4 tablespoons sesame tahini

250.17 mg sodium

3 tablespoons water

1 teaspoon salt

4 cup lemon juice

5 teaspoon pepper

2 tablespoons chopped fresh

parsley (optional)

5 teaspoon ground cumin

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Roasted Veggie Dip

NO DAIRY, EGGS, OR NUTS

PREP TIME: 60 minutes

SERVE: Serves 8

A word of warning: Keep an eye on the

■ Preheat the oven to 400°F

veggies when they are roasting, as

■ Place the tomatoes, pepper, and onions,

oven heat varies, and you want them

along with the garlic, still in its skin, on a roasted but not burned beyond use.

large cookie sheet. Drizzle with oil. Roast in Feel free to add other herbs to this

the oven at 400°F for 45 to 50 minutes, or recipe, such as basil, tarragon, or

until the vegetables are browned and any liq-rosemary. This tastes great over

uid has evaporated. I recommend you turn

baked potatoes or yams. I also like to the vegetables every 20 minutes or so, to

serve it with veggies at parties.

ensure that they roast evenly.

■ Remove from the oven and cool. When the

2 small, firm tomatoes, chopped

vegetables are cool, place them in a blender 2 medium roasted red bell pep-along with the parsley, basil, and lemon juice, pers, cored and seeded

and puree. You will need to do this in

2 large red onions, chopped fine

batches, and you may need to add a small

3 cloves garlic, minced

amount of water to the mixture, if it is too 2 teaspoons olive oil

thick. Continue this process until all of the 1 tablespoon dried parsley

vegetables are pureed. Add the salt and pep-1 tablespoon dried basil

per, and serve.

1 tablespoon lemon juice

Water as needed

nutritional analysis per serving

37.39 calories; 73 g fat (27% calories from fat); Salt and pepper, to taste

0.80 g protein; 4.32 g carbohydrate; 0 mg cholesterol; 76.13 mg sodium

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Rory’s Guacamole

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes

SERVE: Serves 4

My son got inspired to create this

■ In a large bowl, combine all ingredients and recipe while vacationing in Arizona. It mix together well.

is a wonderful appetizer, and can be

nutritional analysis per serving

made in minutes if friends drop by or

174.14 calories; 13.60 g fat (65% calories from fat); you are looking for a healthy snack.

2.54 g protein; 14.29 g carbohydrate; 0 mg cholesterol; Avocadoes are a great source of heart

2.54 mg sodium

healthy fats, and can be served with

rice and beans, burritos, tacos, and

many other dishes. A great garnish to

many recipes.

2 avocados, peeled and mashed

1 large tomato, diced

5 cup diced red bell pepper

6 cup finely chopped red onion

2 tablespoons lime juice, fresh if

possible

2 jalapeño chile peppers, seeded

and minced

1 clove garlic, minced

4 cup chopped cilantro

Pinch of ground cumin

Salt and pepper, to taste

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Spicy Walnuts

NO DAIRY OR EGGS

PREP TIME: 10 minutes

SERVE: Serves 16

Roasted nuts are very popular in sal-

■ Preheat the oven to 300°F. Combine the wal-ads. If you want to make these

nuts, garam masala, salt, and pepper in a

sweeter, replace the brown rice syrup

mixing bowl and stir well. Drizzle the oil and with organic honey, and add enough to

brown rice syrup evenly over the nuts. Toss coat the nuts before baking. Honey is

well to coat, and place on a cookie sheet in a higher in carbohydrates but it adds a

single layer. Bake in the oven for 7 minutes, lovely shine and flavor to the nuts. You or until toasted.

can explore other seasonings, too,

such as curry, cloves, cinnamon, or

These nuts will store well in a sealed con-black pepper. Be creative.

tainer for several days. You can use other nuts, such as pecans or almonds.

5 pound shelled walnuts

5 teaspoon garam masala

nutritional analysis per serving

4 teaspoon salt

198.02 calories; 19.07 g fat (81% calories from fat); 5 teaspoon ground black pepper

4.41 g protein; 5.98 g carbohydrate; 0 mg cholesterol; 38.98 mg sodium

1 teaspoon olive oil

1 teaspoon brown rice syrup

Appetizers

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soups,

stews, and

casseroles

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Black Bean Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare, up to 2 hours to cook SERVE: Serves 6

This is a great soup to make on a Sun-

■ In a large pot or Dutch oven, heat the oil over day and then savor throughout the

medium heat. Add the onions and sauté 4 to week. It’s hearty, and full of protein and 5 minutes. Add the peppers, yams, ginger,

complex carbohydrates. If you prefer to garlic, jalapeño pepper, allspice, and thyme.

use fresh beans, be sure to soak them

Cook 3 minutes. Add the beans and the

overnight and then drain off the water water. Heat to boiling. Reduce the heat and and rinse before adding to the soup.

simmer for 30 to 45 minutes, or until the veggies are tender. Add the fruit sweetener and 2 tablespoons olive oil

salt. Place 1 cup of the soup in a blender and 2 medium-size red onions,

puree. Add it to the soup and stir. Add the chopped

cilantro and lots of black pepper.

1 small red bell pepper, chopped

5 small green pepper, chopped

This recipe calls for fruit sweetener, but it is 2 tablespoons minced fresh

such a small amount that you really can do ginger

without it. You can also reduce the amount of 4 cloves garlic, minced

water for a thicker soup, or substitute veg-1 jalapeño chile pepper, seeded

etable broth for additional nutrients.

and minced

4 teaspoon ground allspice

nutritional analysis per serving

5 teaspoon thyme

205.06 calories; 2.75 g fat (12% calories from fat); 2 (145-ounce) cans black beans

6.68 g protein; 39.91 g carbohydrate; 0 mg cholesterol; 8 cups water

714.29 mg sodium

2 medium-size sweet potatoes,

peeled and cut into 1" cubes

1 tablespoon fruit sweetener or

agave nectar

1 teaspoon salt

1 cup chopped cilantro

Black pepper

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Borscht

NO DAIRY, EGGS, OR NUTS

PREP TIME: 1 hour

SERVE: Serves 6

Beets are abundant in the summer

■ Wash the beets and cut off the greens. Chop months, making this a perfect soup for the greens and set aside. Without peeling, a sunny summer or fall supper. If you

slice the beets. Steam or boil the beets for 20

don’t have a garden, visit your local

to 30 minutes, or until done. Cool. Take the farmers' market and you’re sure to find skins off the beets and cut the flesh into all the necessary ingredients there.

cubes. Set aside.

■ In a Dutch oven or pot, heat the oil over 4 large beets with greens

medium heat and sauté the carrots and

1 tablespoon olive oil

onions until the onion is soft, 4 to 5 minutes.

2 medium-size carrots, chopped

Add the beet greens and cook until they are 2 large onions, chopped

wilted. Add the tomatoes and cover. Simmer 1 pound tomatoes, crushed

for 5 minutes, or until the tomatoes are

4 cups vegetable broth

cooked. Add the vegetable broth and simmer, 1 tablespoon lemon juice

covered, for 20 minutes, or until all the veg-1 tablespoon balsamic vinegar

etables are tender. Add the beets, lemon

1 tablespoon fresh dill

juice, vinegar, dill, salt, and pepper. Heat 5 teaspoon salt

through. Serve warm or cold.

Dash of pepper

nutritional analysis per serving

209.49 calories; 4.82 g fat (17% calories from fat); 6.33 g protein; 40.44 g carbohydrate; 0 mg cholesterol; 581.16 mg sodium

Soups, Stews, and Casseroles

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Brudet (Fish Stew)

NO DAIRY, EGGS, OR NUTS

PREP TIME: 1 hour

SERVE: Serves: 6

This is another family recipe. My

■ In a large pot, sauté the onion, celery, green grandparents came from the Czech

bell pepper, and garlic in oil. Add the tomato Republic, and this soup was a family

sauce, chopped tomatoes, and water. Simmer tradition passed through the genera-for 30 minutes. Add the spices and herbs,

tions. I grew up dipping bread into this vinegar, and wine. Add the fish and continue soup, but it’s great by itself.

to cook until the fish is flaky (approximately 30 minutes).

1 large onion, chopped

nutritional analysis per serving

1 stalk celery, chopped finely

389.54 calories; 25.15 g fat (57% calories from fat); 1 large green bell pepper,

26.88 g protein; 15.09 g carbohydrate; 51.03 mg choles-chopped

terol; 135.41 mg sodium

3 cloves garlic, minced

4 cup olive oil

1 (15-ounce) can tomato sauce

1 (15-ounce) can chopped

tomatoes

15 ounces (1 can) water

Pinch of salt

5 teaspoon ground black pepper

5 teaspoon chile powder

2 hot red peppers, chopped

finely

1 tablespoon chopped parsley

5 cup vinegar

5 cup red wine

15 pounds salmon or other fish,

skin and bones removed

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Carrot and Bean Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and 30 minutes to cook SERVE: Serves 8

This soup is full of antioxidants and

■ Preheat the oven to 400°F.

great flavor. If you don’t have a leek in

■ Roast the garlic in its skin on a cookie sheet the house, add more onion or a few

in the oven at 400°F for 20 minutes, or until stalks of celery.

soft. Peel and set aside. In a large Dutch oven or stockpot, heat the olive oil over medium 5 cloves garlic, minced

heat, and add the onion and leek. Sauté until 1 tablespoon olive oil

soft, about 5 minutes. Add the chicken broth, 1 large onion, chopped

roasted garlic, and carrots. Bring to a boil.

1 large leek, chopped

Reduce the heat and add the herbs. Simmer

1 quart chicken broth

over medium-low heat until the carrots are 2 pounds carrots, peeled and cut

tender, about 30 minutes. In batches, puree into chunks

the soup mixture in a blender until smooth.

1 teaspoon dried rosemary

Return to the soup pot and add the beans

1 teaspoon dried thyme

and sherry. Heat through. Season to taste

2 fresh sage leaves

with pepper and salt.

30 ounces cannellini beans

5 cup dry sherry

nutritional analysis per serving

256.49 calories; 3.34 g fat (11% calories from fat); 5 teaspoon freshly ground

13.45 g protein; 41.27 g carbohydrate; 0 mg cholesterol; pepper

473.22 mg sodium

Salt, to taste

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Curried Ginger and Carrot Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and 30 minutes to cook SERVE: Serves 6

This soup will warm you clear to the

■ In a large Dutch oven or stockpot, sauté the bone. It is very hearty and served with onion, garlic, fresh ginger, and mashed

a salad makes for a complete meal,

lemongrass over medium heat until soft,

either lunch or dinner.

about 5 minutes. Add the curry powder,

cayenne pepper, and carrots. Add the veg-

2 tablespoons olive oil

etable broth and water, and simmer for about 1 medium-size onion, chopped

20 minutes, or until the carrots are tender.

finely

Add the coconut milk and simmer for 5 min-

4 cloves garlic, minced

utes longer. Remove the lemongrass from the 2 tablespoons peeled and

soup and discard.

minced fresh ginger

■ In a blender or food processor, blend batches 1 stalk fresh lemongrass,

mashed (see box)

of the soup until smooth. When all of the

1 tablespoon curry powder

soup has been pureed, return to the stockpot 4 teaspoon cayenne pepper

and adjust seasonings as desired. Garnish

2 pounds carrots, peeled and

with fresh cilantro.

sliced thinly

4 cups vegetable broth

Smash the end of the lemongrass with a heavy 4 cups water

wooden spoon. Discard the top.

1 cup light coconut milk

Salt

nutritional analysis per serving

Pepper

243.12 calories; 13.73 g fat (46% of calories from fat); 2 tablespoons fresh cilantro

4.45 g protein; 30.69 g carbohydrate; 0 mg cholesterol; 214.94 mg sodium

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Curried Squash Soup

NO DAIRY, EGGS, OR PEANUTS

PREP TIME: 45 to 50 minutes

SERVE: Serves 6

This soup is very versatile. You can

■ Heat a large Dutch oven and heat the oil.

use different squashes, such as acorn

Sauté the onion until soft, about 5 minutes.

or butternut squash. This soup keeps

Add the garlic, garam masala, and chile pow-well in the refrigerator and can also

der. Stir well and continue cooking for 1 to 2

be frozen. If you want more protein,

minutes. Add the yams, and sauté for another add some tofu, or 2 cups of cooked

3 minutes. Add the vegetable stock and the organic chicken.

tomatoes. Bring to a boil, then reduce the heat to medium low and simmer for 20 minutes, or 3 cups chopped yams

until the yams are soft. While the soup is cook-1 tablespoon olive oil

ing, combine the almond butter with the

1 large onion, chopped

coconut milk. Add it to the soup slowly, stir-5 cloves garlic, chopped

ring to blend. Heat the soup through, then 2 tablespoons garam masala

blend in batches until all of the soup has been 5 teaspoon chile powder

pureed. When all of the soup is blended,

1 quart vegetable stock

return it to the Dutch oven and add the lime 1 (145-ounce) can diced

juice. Serve with the cilantro, if desired.

tomatoes

5 cup almond butter

nutritional analysis per serving

277.09 calories; 18.90 g fat (57% of calories from fat); 1 (14-ounce) can light coconut

5.06 g protein; 25.95 g carbohydrate; 0 mg cholesterol; milk

400.05 mg sodium

4 cup lime juice

4 teaspoon cilantro

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Egg Drop Soup

NO DAIRY OR NUTS

PREP TIME: 10 minutes to prepare and 15 minutes to cook SERVE: Serves 4

This quick, easy soup is full of protein.

■ In a small skillet, sauté the garlic, snow peas, If you want to make homemade chicken

and ginger for 1 to 2 minutes. Heat the

stock, which is always my preference,

chicken broth and water until it comes to a you will find a recipe on page 60. Home-boil. Add the garlic mixture and mushrooms.

made stock always adds so much flavor

Cook over medium heat for 2 to 3 minutes.

to a soup.

Add the tamari sauce. Increase the heat to high.

2 cloves garlic, minced

■ Stirring constantly, add the beaten eggs, one 6 ounces snow peas, cut in bite-at a time. The eggs will feather out into the size pieces

soup. Reduce heat and season with the

1–2 teaspoon peeled and minced

sesame oil and rice wine vinegar. Top each fresh ginger

bowl with sliced green onions.

4 cups organic low-sodium

chicken broth

nutritional analysis per serving

3 cups water

116.93 calories; 5.35 g fat (30% of calories from fat); 5 cup mushrooms, sliced

11.75 g protein; 7.07 g carbohydrate; 158.63 mg cholesterol; 540.82 mg sodium

4 teaspoons wheat-free tamari

sauce

3 large eggs, beaten

Dash of sesame oil and rice

wine vinegar

3 green onions, sliced

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Fruit and Berry Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and 2 hours to chill SERVE: Serves 4

Another summer favorite. With so

■ In a large stockpot, combine the fruit and many fruits and berries available in

water. Cook, covered, over medium heat for the summer, don’t let this recipe stunt 10 to 12 minutes.

your creativity; try substituting other

■ Remove from the heat and place in a blender fruits. Cold soups are often a hit with or food processor. Puree until smooth. Add the kids, so give it a whirl.

the lemon juice and pour into a large bowl.

■ Chill thoroughly, about 2 hours. Serve gar-1 peach, peeled, pitted, and

nished with fresh berries and mint leaves.

diced

1 nectarine, pitted and diced

nutritional analysis per serving

76.77calories; .35 g fat (4% of calories from fat); 1 cantaloupe or honeydew,

1.11 g protein; 19.18 g carbohydrate; 0 mg cholesterol; peeled, seeded, and diced

6.27 mg sodium

1 cup water or apple juice

1 lemon, squeezed

Blueberries or strawberries

Peppermint or spearmint sprigs

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Homemade Chicken Broth

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 2 to 3 hours to cook SERVE: Makes 3 quarts

This is a great base for many of the

■ Mix all of the ingredients in a large stockpot.

recipes in this book. I like to freeze this Bring to a boil. Skim off the foam as it rises, broth so I always have it on hand when and then lower the heat. Simmer for 2 to 3

I need it. When you thaw it out, be sure hours. Strain the broth through a sieve, dis-to scoop out any remaining fat that will carding the solids, and place in a lidded con-rise to the top of the container.

tainer. Use immediately, or save for later. Be sure to cool completely before freezing, to 3 pounds bony chicken pieces

enable you to skim off the fat before storing.

2 stalks celery, cut into chunks

nutritional analysis per serving

2 medium-size carrots, cut into

130.42 calories; 4.73 g fat (33% calories from fat); chunks

16.03 g protein; 5.33 g carbohydrate; 45.83 mg choles-2 medium-size onions,

terol; 98.68 mg sodium

quartered

2 bay leaves

5 teaspoon dried rosemary,

crushed

5 teaspoon dried thyme

8–10 whole peppercorns

4 quarts cold water

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Homemade Vegetable Stock

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and 2 to 3 hours to cook SERVE: Serves 6

I use vegetable stock in many of my

■ Wash and trim all vegetables. Heat the oil in a recipes. It’s so nutritious, and adds

large pot and sauté the onion, celery, carrots, such a lovely flavor. This is a basic

potato, and mushrooms for 3 to 4 minutes.

soup stock recipe, but you can add any Add the garlic and spinach, and continue

vegetables you want to it. Do you have cooking for 1 minute. Add the tomatoes, pars-some vegetables in the bin that need

ley, peppercorns, and water. Bring to a boil, to be used up? Throw them in this

then reduce heat and simmer for 2 to 3 hours, stock and they won’t go to waste. This or until the liquid has been reduced by half.

stock will store in the refrigerator for Strain the broth through a sieve, discarding up to a week. You can also freeze for

the solids, and place in a lidded container. Use up to two months.

immediately, or save for later. Be sure to cool completely before freezing.

1 tablespoon olive oil

nutritional analysis per serving

2 large onions, chopped

107.98 calories; 2.81 g fat (23% calories from fat); 2 stalks celery, chopped

4.07 g protein; 19.24 g carbohydrate; 0 mg cholesterol; 2 large carrots, chopped

90.64 mg sodium

1 large red potato, chopped

2 cups mushrooms, sliced

6 cloves garlic

5 pound spinach

2 large tomatoes, chopped

1 tablespoon dried parsley

8 whole peppercorns

3 quarts water

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Jeff’s Vegetable Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 hours

SERVE: Serves 6

My son Jeff doesn’t remember creat-

■ In a large stockpot, sauté the vegetables in oil ing this soup, as he was only about

for 4 to 5 minutes. Add the tomato sauce,

four years old, but I wrote it down, and tomatoes, vegetable broth, water, bay leaves, I want to share it with you. To add

and herbs. Add the wine if desired. Simmer some protein to the soup, add some

for 1½ hours, or until the vegetables are

chicken, bison, or tofu.

tender.

4 cloves garlic, minced

To make a heartier soup, add brown rice or 1 large onion, chopped

beans. Serve warm.

4 large stalks celery, chopped

1 small red bell pepper, chopped

nutritional analysis per serving

3 small carrots, chopped

118.19 calories; 1.26 g fat (5% calories from fat); 5 pound mushrooms, stems

5.28 g protein; 25.53 g carbohydrate; 0 mg cholesterol; removed

175.73 mg sodium

1 cup cabbage, coarsely chopped

1 large zucchini, chopped

5 bunch broccoli, chopped

1 tablespoons olive oil

5 cup tomato sauce

1 pound fresh or 1 (16-ounce)

can tomatoes

4 cups vegetable broth

4 cups water

3 bay leaves

1 teaspoon fresh basil

1 teaspoon dried thyme

5 teaspoon freshly ground

pepper

5 cup red wine (optional)

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Lentil Soup with Veggies

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare, 50 minutes to cook SERVE: Serves 4

My grandma was big on lentil soup, so

■ Heat the oil in a Dutch oven or stockpot over this is my version of her basic lentil medium heat. Add the onion, bell pepper,

soup. I added the spinach and squash.

squash, carrots, and garlic; sauté until tender, She always included celery in her

stirring frequently. Add the tomato, lentils, recipe, so you may want to add a few

and vegetable broth. Bring to a boil, then stalks next time you make it.

lower the heat and simmer for about 45 minutes, or until the lentils are soft.

1 tablespoon olive oil

■ When the lentils are done, add the spinach, 1 large onion, chopped

balsamic vinegar, ground thyme, salt, and

5 large red bell pepper, chopped

pepper, and cook until the spinach is wilted 1 cup butternut squash, peeled

and the soup is heated through.

and cubed

2 small carrots, chopped

nutritional analysis per serving

282.74 calories; 5.75 g fat (18% calories from fat); 3 cloves garlic, chopped finely

13.27 g protein; 47.00 g carbohydrate; 1.64 mg choles-1 small tomato, chopped

terol; 1124.43 mg sodium

1 cup red lentils

6 cups vegetable broth or water

1 bunch spinach, washed and

chopped

1 tablespoon balsamic vinegar

4 teaspoon thyme, ground

15 teaspoons salt

5 teaspoon pepper

Soups, Stews, and Casseroles

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Mediterranean Stew

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 30 to 40 minutes

SERVE: Serves 6

When a large crowd is coming for

■ Heat a Dutch oven over medium heat and

dinner, this is what I make. Everyone

heat the olive oil. Sauté the onions for 3 to 5

loves it and it feeds several, especially minutes, then add the garlic and cook for 1

if you serve it over polenta, quinoa,

minute. Add all the spices and cook for 1

spaghetti squash, or rice.

minute more.

■ Add the carrots and sauté until the color 4 cup extra-virgin olive oil

deepens. Add the yam and squash, and sauté 2 large onions, chopped

for 2 to 3 minutes. Continue this process, 2 cloves garlic, chopped finely

adding the pepper, eggplant, and mushrooms 5 teaspoon cayenne pepper

until you have sautéed them all. If the stew is 1 teaspoon ground cinnamon

dry, add some of the garbanzo bean liquid. If 1 teaspoon ground turmeric

there is juice from the veggies in the pot, 1 teaspoon ground cumin

don’t add more liquid. Cook until the vegeta-5 teaspoon paprika

bles are soft.

1 cup carrots, sliced

■ Add the garbanzo beans, currants, and pars-1 cup yams, peeled and chopped

ley. Serve over polenta.

4 cups butternut or other winter

squash, peeled and cubed

nutritional analysis per serving

290.19 calories; 10.41 g fat (31% calories from fat); 1 large red bell pepper, sliced

7.55 g protein; 48.16 g carbohydrate; 0 mg cholesterol; 3 cups eggplant, cubed

158.94 mg sodium

2 cups mushrooms, stemmed

and halved

5 cup currants

15 cups cooked garbanzo beans

(save the liquid)

4 cup chopped fresh parsley

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Mulligatawny Soup

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 30 to 40 minutes

SERVE: Serves 4

The idea behind this soup is to include

■ In a large stockpot, sauté the veggies and everything in the vegetable bin. It

apple in the olive oil for 8 to 10 minutes, or makes a great lazy Sunday afternoon

until tender. Stir in the tapioca flour, thyme, meal.

and curry powder. Cook for 1 to 2 minutes.

■ Add the chicken broth, bay leaf, and lemon 1 small onion, chopped finely

zest, and simmer for another 12 to 15 min-

1 stalk celery, chopped

utes. Add the cooked chicken, soy milk, and 2 medium-size carrots, sliced

freshly ground pepper. Heat through. Season 1 medium-size zucchini,

with salt if desired.

chopped

1 large apple, chopped

nutritional analysis per serving

245.0 calories; 13.33 g fat (43% calories from fat); 3 tablespoons olive oil

9.20 g protein; 26.22 g carbohydrate; 0 mg cholesterol; 1 tablespoon tapioca flour

324.92 mg sodium

4 teaspoon dried thyme

1 tablespoon curry powder

4 cups low-sodium chicken

broth

1 bay leaf

1 teaspoon lemon zest

1 cup diced cooked chicken

5 cup soy milk

5 teaspoon freshly ground

pepper

Salt, if desired

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Mung Bean Soup

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 60 to 70 minutes

SERVE: Serves 4

I made this soup for my cooking class

■ Place the beans in a soup pot. Cover with and they loved it. They fought over who water and bring to a boil. Reduce the heat got to take home the leftovers. I like and simmer until the beans are soft, 35 to 40

this soup for dinner, and then lunch

minutes.

the next day, and hopefully, the day

■ In a large pot, sauté the onion in the oil until after that.

soft, about 5 minutes. Add the carrot, ginger, and celery, and continue to cook for another 1 cup dried mung beans, washed

4 to 5 minutes. Add the garlic and tomatoes, 2 cups water

and sauté for another minute. Combine all

1 large onion, chopped finely

the spices in a small bowl and add to the veg-1 tablespoon olive oil

etable mixture. Add the beans, water, and

2 medium-size carrots, diced

vegetable stock. Simmer for 15 to 20 minutes 2 tablespoons peeled and

or until the vegetables are tender. Add the minced fresh ginger

coconut milk, lime juice, and cilantro and 1 stalk celery, diced

heat through. Season with salt and pepper.

4 cloves garlic

2 medium-size tomatoes,

nutritional analysis per serving

chopped

142.59 calories; 5.54 g fat (30% calories from fat); 3.66 g protein; 22.77 g carbohydrate; 0 mg cholesterol; 5 teaspoon ground turmeric

240.10 mg sodium

1 teaspoon curry powder

1 teaspoon ground cumin

3 cups vegetable stock

1 cup light coconut milk

Juice of 1 large lime

5 cup chopped fresh cilantro

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Pumpkin Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 25 minutes to cook SERVE: Serves 8

In the fall when the pumpkins are

■ In a large stockpot, heat the oil over medium abundant, this soup is even better

heat. Add the onion and apples. Sauté until made with fresh pumpkin. You would

soft, about 3 minutes. Add the garlic and

want to substitute about 35 cups of

cook for 1 minute.

fresh pumpkin for the canned pump-

■ In a small bowl, mix together the cumin, gin-kin. The coconut milk really makes

ger, and curry powder. Add to the apple mix-this soup smooth. The fresh ginger

ture and cook for 1 to 2 minutes. Add the

will warm you through and through.

pumpkin and chicken broth. Bring to a boil, then lower the heat and simmer for 10 min-2 tablespoons olive oil

utes. Let cool.

5 cup red onion, chopped fine

■ Puree in a blender or food processor in small 2 cloves garlic, minced

batches until all of the soup is smooth, then 2 cooking apples, peeled and

return to the stockpot. Add the coconut milk, diced

salt, and pepper, and heat through.

5 teaspoon cumin

2 teaspoon peeled and minced

nutritional analysis per serving

fresh ginger

134.29 calories; 7.10 g fat (45% calories from fat); 4.29 g protein; 16.12 g carbohydrate; 0 mg cholesterol; 1 teaspoon curry powder

621.04 mg sodium

1 (30-ounce) can pureed

pumpkin

1 (28-ounce) can chicken broth

1 cup coconut milk

Dash of salt

4 teaspoon crushed red pepper

flakes

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Roasted Butternut Squash Soup

NO DAIRY, EGGS, OR NUTS

PREP TIME: 20 minutes to prepare and about 1 hour to cook SERVE: Serves 4

Where was butternut squash when I

■ Slice the butternut squash and scoop out all was growing up? All we had was zuc-the seeds. Preheat the oven to 400°F. Spray chini squash and, boiled, it left little to the bottom of a baking sheet with vegetable be desired. Butternut squash, on the

oil spray. Lightly coat the inside of the squash other hand, is firm, full of flavor, and with oil. Place the squash cut side down on good for you. I think you will really

the baking sheet. Bake in the oven for 35 to 40

enjoy this soup.

minutes, or until the squash is tender. Remove from the oven and cool. After the squash

1 large butternut squash

cools, scoop out the insides, cut into chunks, (15 pounds)

and set aside in a medium-size bowl.

Vegetable oil spray

■ Wash, peel, and dice the apples. Set aside.

2 tablespoons olive oil

■ In a large Dutch oven or stockpot, combine 4 large apples

the onion and shallots, and sauté for 4 to 5

15 cups onions, chopped fine

minutes, or until soft. Add the diced apple 2 large shallots, minced

and cooled squash and continue to cook for 6

5 teaspoon dried rosemary

to 8 minutes. Add the rosemary, thyme, and 1 teaspoon dried thyme

chicken broth. Simmer for about 10 minutes.

4 cups chicken broth

Place the soup in batches in a blender or food 5 cup light coconut milk or soy

processor. Blend until smooth and return

milk

each batch to the Dutch oven or stockpot.

4 teaspoon freshly ground

pepper

Add more chicken broth or water if the soup is too thick. When you have pureed all of the soup, add the coconut milk and freshly

ground pepper, and heat through.

nutritional analysis per serving

275.46 calories; 9.09 g fat (29% calories from fat); 7.60 g protein; 45.42 g carbohydrate; 0 mg cholesterol; 775.63 mg sodium

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Salmon Chowder

NO EGGS OR NUTS

PREP/COOK TIME: 45 to 50 minutes

SERVE: Serves 6

In the Pacific Northwest, we have an

■ In a large stockpot or Dutch oven, heat the abundance of salmon. This is a great

olive oil over medium heat. Add the onions soup to make when you have some

and sauté until soft, 4 to 5 minutes. Add the leftover salmon, or you want a special potato and continue cooking another 10 min-treat. It calls for heavy cream, but I utes. Add the chicken broth and water, and prefer milk. I don’t think soy milk will simmer over low heat for 15 minutes or until work in this recipe; I worry the flavor potatoes are tender.

will overpower the delicate flavor of

■ Add the milk, chives, salmon, corn, and pep-the salmon, but if you are daring, give per, and heat through.

it a try.

nutritional analysis per serving

295.42 calories; 14.77 g fat (44% calories from fat); 3 tablespoons olive oil

21.17 g protein; 19.97 g carbohydrate; 29.59 mg choles-2 small onions, chopped

terol; 1758 mg sodium

1 large potato, chopped

2 cups chicken broth

3 cups water

3 cups cream or milk

1 tablespoon chives

1 pound salmon, cooked

1 cup white corn

5 teaspoon pepper

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Sweet Potato Soup

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 20 to 30 minutes

SERVE: Serves 2

Have a baked sweet potato in the

■ Combine the sweet potato, chicken stock, refrigerator? Make this simple soup

and soy milk in a food processor or blender.

and you have a meal. It doesn’t make

Puree until smooth. Heat through and season enough for a family, so if you need to to taste with salt and pepper (and nutmeg, if feed more than two, double the recipe.

desired).

nutritional analysis per serving

1 cup peeled sweet potato,

125.03 calories; 2.98 g fat (20% of calories from fat); cooked

8.12 g protein; 18.30 g carbohydrate; 0 mg cholesterol; 15 cups low-sodium chicken

73.79 mg sodium

stock

6 cup soy milk

Salt and pepper, to taste

Grated nutmeg, if desired

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Tomato and Corn Soup

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 40 minutes

SERVE: Serves 4

This soup is so good made with fresh

■ In a large cooking pot or Dutch oven, sauté tomatoes and corn. If you have an

the onion, garlic, and celery in the oil. Add herb garden that grows cilantro and

the corn, crushed tomatoes, vegetable stock, basil, you have all you need. You can

salt, and pepper. Bring to the boil, then

also replace the cilantro and basil with reduce the heat and simmer for about 30

oregano or rosemary, and add some

minutes. Puree in a blender. Add the cilantro chopped zucchini.

and heat through.

nutritional analysis per serving

1 tablespoon oil

319.67 calories; 8.16 g fat (23% of calories from fat); 1 onion, chopped

10.50 g protein; 56.57 g carbohydrate; 2.46 mg choles-1 clove garlic, minced

terol; 1651.19 mg sodium

1 stalk celery, chopped

2 cups corn

1 (24-ounce) can tomatoes,

crushed

4 cups vegetable or chicken

stock

5 teaspoon salt

5 teaspoon pepper

5 cup chopped fresh cilantro

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Turkey Stock

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 2 hours to cook SERVE: Makes 3 cups

Have some leftover turkey in the

■ In a large Dutch oven, heat the oil over fridge? Toss it in the pot, cover with medium-high heat. Add all the ingredients

water, add the vegetables listed here, except the water and peppercorns, and sauté and you will have a great turkey stock for about 20 minutes, until the veggies are in no time. Freeze this stock for use in dark brown. Add the water and peppercorns, soups and stews at a later date.

and bring to a boil. Reduce the heat and simmer for about 1 to 2 hours, or until the stock 2 tablespoons olive oil

is reduced to 3 cups.

1 large onion, chopped

■ Remove all the turkey parts and strain the 1 large stalk celery, chopped

broth. Spoon off the fat and store the stock in 15 pound turkey parts

the refrigerator until needed or freeze.

2 large carrots, chopped

nutritional analysis per serving

9 cups water

114.82 calories; 7.51 g fat (58% of calories from fat); 10 large whole peppercorns

4.19 g protein; 8.40 g carbohydrate; 11.93 mg cholesterol; 75.14 mg sodium

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White Bean Stew

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 30 minutes

SERVE: Serves 6

Look at the protein content in this

■ Preheat the oven to 400°F.

stew. It is amazing. It tastes great,

■ Spray cookie sheet lightly with vegetable oil.

provides complex carbohydrates and

Place the peppers and garlic on a cookie

protein and a dose of fat, so you have sheet and roast them in the oven at 400°F for a complete meal here. Just add a

20 minutes (be sure not to peel the garlic salad and you have dinner. Hopefully,

before roasting). Set aside.

you’ll have leftovers for lunch

■ In a large stockpot or Dutch oven, heat the tomorrow.

oil over medium heat and add the onion and zucchini. Sauté for about 4 minutes, or until 1 large yellow bell pepper

soft. Add the wine and simmer until the liq-1 large red bell pepper

uid evaporates, about 5 minutes. Next, add 4 cloves garlic, roasted

the vegetable broth and bring to a boil. Add 2 tablespoons olive oil

the beans, parsley, and rosemary, reduce the 1 large onion, sliced

heat to medium-low, and simmer for 10 min-

5 small zucchini, sliced thinly

utes. Slice the roasted peppers thinly, peel the 4 cup white wine

garlic and cut it in half, and add to the soup 2 cups vegetable or chicken

along with the balsamic vinegar. Heat

broth

through. Garnish with the freshly ground

1 (28-ounce) can cannellini

pepper.

beans, washed and drained

2 tablespoons chopped parsley

5 teaspoon dried rosemary

This soup is very hearty and, combined with a salad, makes a great light supper.

1 tablespoon balsamic vinegar

5 teaspoon freshly ground

pepper

nutritional analysis per serving

482.18 calories; 8.23 g fat (14% of calories of fat); 27.02 g protein; 77.45 g carbohydrate; 0 mg cholesterol; 82.18 mg sodium

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Barb’s Lamb and Zucchini

Casserole

NO EGGS OR NUTS

PREP TIME: 10 minutes to prepare and 35 to 40 minutes to bake SERVE: Serves 8

This is a great dish to bring to a potluck.

■ Preheat the oven to 350°F.

It serves several and everyone will love

■ Heat a large skillet on medium heat and heat it. If you prefer a dairy-free version, just the oil. Brown the ground lamb with the

omit the cheese. It still tastes good.

chopped onion and garlic. Drain off any

excess fat. Combine the drained spinach

1 tablespoon olive oil

(squeeze out excess liquid), ½ teaspoon of 1 pound ground lamb

basil, and nutmeg. Add to the meat mixture.

6 cup red onion, chopped finely

Mix well and set aside.

2 cloves garlic, minced

■ Combine the water and arrowroot, and mix 2 (10-ounce) packages frozen

to dissolve. Pour over the meat mixture.

spinach, or 1 bunch fresh,

■ Place the meat mixture in an 11 ϫ 7-inch chopped

baking dish. Sprinkle the mozzarella on top 5 teaspoon fresh basil, plus

extra for garnish

of the meat mixture. Arrange the zucchini on 4 teaspoon grated nutmeg

top and sprinkle with the Parmesan. Sprinkle 2⁄

on extra basil as desired. Season to taste with 3 cup water

1–2 teaspoons arrowroot

salt and pepper.

6 ounces mozzarella cheese,

■ Bake, covered, for 30 minutes at 350°F. Uncover grated

and bake an additional 5 to 10 minutes, or until 2 small zucchini, sliced thinly

the casserole is bubbly and golden.

4 cup Parmesan cheese

nutritional analysis per serving

Salt and pepper, to taste

250.30 calories; 17.50 g fat (61% calories from fat); 16.90 g protein; 7.9 g carbohydrate; 52.0 mg cholesterol; 246.10 mg sodium

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Tamale Cheese Casserole

NO NUTS

PREP TIME: 45 to 50 minutes to prep and 50 minutes to bake SERVE: Serves 10

This is my son Jeffrey’s favorite din-

■ In a large skillet, heat the oil and sauté the ner. It is very filling, but can be served onion until soft, 4 to 5 minutes. Add the garlic with a salad and/or guacamole. It is

and red bell pepper, and continue to sauté for wonderful the next day, if you have any 1 to 2 minutes longer. Remove the veggies

leftovers!

from the skillet and set aside. Add the meat to the skillet and cook until it loses its red color, 5

1 tablespoon olive oil

to 6 minutes. Add the tomato sauce, whole

1 cup onion, chopped

tomatoes, corn, chile powder, veggies, and ½

2 cloves garlic, minced

teaspoon of salt. Cover the skillet and simmer 1 large red bell pepper, chopped

on medium-low for 40 minutes. Add the olives finely

and remove from heat. Set aside.

1 pound ground turkey, beef, or

■ For the crust, combine the cornmeal and 1

bison

cup of the milk in a bowl. Set aside. Preheat 1 cup tomato sauce, homemade

if possible

oven to 350°F.

1 (16-ounce) can whole toma-

■ Heat the other 2 cups of the milk in a

toes

saucepan with the butter and ½ teaspoon of 14 cups (12 ounces) white corn,

salt. Heat to boiling. Slowly add the cornmeal frozen or fresh

mixture and stir constantly until it has thick-1 tablespoon chile powder

ened. Once it is thick, reduce the heat, cover, 5 teaspoon salt

and simmer on low for 15 minutes. Add the

4 ounces olives

eggs and 1 cup of the cheese. Remove from

Vegetable oil spray

the heat, and stir to mix until the cheese has melted.

Crust:

■ Lightly spray a 9 ϫ 11-inch baking pan with 6 cup cornmeal

cooking spray and then sprinkle some of the 3 cups milk

cornmeal mixture on the bottom of the pan.

2 large eggs, beaten

Top with the meat mixture and then dollop

1 tablespoon butter or

shortening

more of the cornmeal mixture on top of the 3 cups Cheddar cheese, grated

meat. Spread the remaining cheese on top

5 teaspoon salt

and bake in the oven for 50 minutes, or until the mixture is bubbly and golden brown.

nutritional analysis per serving

462.8 calories; 22.10 g fat (42% of calories from fat); 22.30 g protein; 44.50 g carbohydrate; 103.00 mg cholesterol; 739.0 mg sodium

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Wild Mushroom Casserole

NO EGGS OR NUTS

PREP TIME: 15 minutes to prepare and 60 minutes to bake SERVE: Serves 8

This is yummy. Feel free to use what-

■ In a large skillet, heat the oil and sauté the ever mushrooms are available, but the

mushrooms until the juice begins to run and chanterelles really give this dish a

the mushrooms are soft, about 2 minutes.

wonderful flavor. This casserole

Add the onion and sauté for 2 to 3 minutes.

makes great leftovers, as the flavors

Add the parsley, basil, oregano, salt, and ½

seem to deepen as it ages. Feel free to teaspoon of ground pepper. Heat for about 1

experiment with other cheeses in this

minute. Preheat oven to 400°F.

recipe, such as Gorgonzola or Swiss.

■ Now, lightly oil a 7 ϫ 11-inch casserole dish and place in it a layer of yams, followed by a 1 tablespoons olive oil

layer of mushrooms. Sprinkle some of the

3 cups chanterelle mushrooms

cheese on top, and then add another layer of 45 cups cremini mushrooms

yams. Continue this process until all of the 5 cup onion, chopped

yams and the mushroom mixture are used

1 tablespoon chopped fresh

up, finishing with the cheese. Pour the

parsley, or 1 teaspoon. dried

chicken broth over the cheese and sprinkle 1 tablespoon torn or chopped

with more freshly ground pepper, if desired.

fresh basil, or 1 teaspoon.

dried

Cover and bake for 1 hour. Remove the cover 1 teaspoon dried oregano

and let stand at room temperature for 5 min-5 teaspoon sea salt

utes before serving.

5 teaspoon freshly ground

nutritional analysis per serving

pepper, plus extra, to taste

164.57 calories; 5.36 g fat (29% of calories from fat); 4 cups yams, sliced thinly

6.68 g protein; 23.30 g carbohydrate; 14.59 mg choles-Vegetable oil spray

terol; 290.80 mg sodium

1 cup Monterey Jack cheese,

grated

5 cup chicken or vegetable

broth

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Baba’s Stuffed Zucchini

NO NUTS

PREP TIME: 20 minutes to prepare and 20 minutes to bake SERVE: Serves 6

This recipe is named after my grand-

■ Preheat the oven to 350°F.

mother. She always had an abundance

■ Wash the zucchini and place in a steamer.

of zucchini in the summer and early

Steam until crisp-tender, about 10 minutes.

fall. She was an avid gardener and

Cut off the ends and cut the squash in half taught me how to make this recipe.

lengthwise. Scoop out the insides, mash, and place in a large bowl. Set the zucchini shells 6 large zucchini

aside. In a large skillet, sauté the red bell pep-1 large red bell pepper, chopped

per, mushrooms, and garlic in oil until soft, 5

5 pound mushrooms, cleaned

to 7 minutes. Add the herbs, mashed zuc-

and stemmed

chini pulp, and half the cheese mixture. Mix 3 cloves garlic, chopped

well. Add the beaten eggs and cook until the 3 tablespoons olive oil

mixture is thick and heated through. Stuff 1 teaspoon dried oregano

into the zucchini shells and top with the

4 cup chopped fresh parsley

remainder of the cheese. Place in a 9 ϫ 11-5 cup grated Parmesan cheese

inch baking dish. Bake until heated through 2 eggs, beaten

and the cheese has melted, about 20 minutes.

You can add other leftover vegetables to this mixture. Use up whatever you have in your

refrigerator!

nutritional analysis per serving

196.52 calories; 11.84 g fat (53% calories from fat); 10 g protein; 14.57 g carbohydrate; 89.11 mg cholesterol; 247.28 mg sodium

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Baked Salmon

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and about 35 minutes to bake SERVE: Serves 4

This recipe is so easy to make, and

■ Preheat the oven to 350°F.

provides a healthy dose of omega-3s.

■ In a large skillet, heat the olive oil. Sauté the If you are concerned about the amount

garlic and onion until soft, 4 to 5 minutes.

of fat, decrease the oil to 2 table-

Add the wine, basil, salt, and pepper. Cook spoons. It will suffice. You can add

for 5 minutes.

other herbs, too, such as rosemary or

■ Place the salmon in a large baking dish and my favorite, herbes de provence.

pour the olive oil and vegetable mixture over the fish. Bake for about 35 minutes, or until 4 tablespoons olive oil

done.

2 cloves garlic, chopped finely

■ Serve with lemon wedges, if desired. Can be 1 small onion, chopped finely

accompanied by rice, fresh green beans, and 2 tablespoons red wine

a salad.

1 tablespoon minced fresh basil

nutritional analysis per serving

Salt and pepper, to taste

374.34 calories; 24.35 g fat (5% calories from fat); 15 pounds salmon fillets

34.17 g protein; 3.39 g carbohydrate; 93.56 mg choles-Lemon wedges, if desired

terol; 76.49 mg sodium

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Barbecued Country-Style

Spareribs

NO DAIRY, EGGS, OR NUTS

PREP TIME: 20 minutes to prepare and up to 2 hours to bake SERVE: Serves 4

If you prefer beef to pork, feel free to

■ Preheat the oven to 325°F.

replace them in this recipe. I like to

■ Boil the spareribs for 15 minutes to remove slice a large onion and spread it over excess fat. Place in a roasting pan or Dutch the ribs before I add the sauce. Cook-oven and cover with barbecue sauce. Bake for ing the ribs slowly, with the sauce

2 to 3 hours, or until the meat is very tender.

found on page 186 is the secret to the nutritional analysis per serving

success of this recipe. You can also

324.32 calories: 26.76 g fat (74% calories from fat); prepare this dish using a crock pot if 19.38 g protein; 0 g carbohydrate; 88.45 mg cholesterol; you prefer, cooking on low for several 86.18 mg sodium

hours.

15–2 pounds pork spareribs

1 recipe Barbecue Sauce (page

186)

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Basil Chicken Curry

NO DAIRY OR NUTS

PREP/COOK TIME: 45 minutes

SERVE: Serves 4

This is one of my favorite recipes in

■ In a large bowl, stir together the cardamom, this book. It is so flavorful and feeds a cinnamon, cloves, coriander, cumin, salt, pep-crowd or provides wonderful leftovers.

per, turmeric, and chile powder. Wash the

I serve it over red rice but you can

chicken breasts and dry on a paper towel. Add serve it over any rice, or polenta for the chicken to the spices and set aside for 20

that matter. You will truly enjoy it. The to 30 minutes. You can also cover the chicken curry is mild, so it does not take over and leave it in the refrigerator for several hours the flavor of the dish.

or overnight if preferred.

■ Heat the oil in a large skillet and sauté the 5 teaspoon ground cardamom

onion, garlic, red bell pepper, and zucchini 5 teaspoon ground cinnamon

over medium-high heat for 4 to 5 minutes.

4 teaspoon ground cloves

Remove the vegetables from the skillet and 5 teaspoon ground coriander

set aside in a small bowl.

5 teaspoon cumin

■ Add the chicken breasts to the oil and sauté 5 teaspoon salt and freshly

until the chicken is tender and cooked

ground pepper

through. Add more oil if needed. Remove

4 teaspoon ground turmeric

the chicken from the skillet and add to the 5 teaspoon chile powder

vegetables. In the meantime, combine the

4 skinless, boneless chicken

arrowroot and light coconut milk and stir

breasts, cut into bite-size

pieces

until well blended.

1 tablespoon olive oil

■ Over medium-high heat add the arrowroot

1 large red onion, chopped

and coconut milk to the skillet and cook until 6 cloves garlic, minced

the mixture has become bubbly and thick-

1 small red bell pepper, sliced

ened. Add the ginger, basil, chicken, and veg-5 small zucchini, sliced

etables and heat through.

3 teaspoons arrowroot

■ Garnish with fresh basil and serve over

1 (14-ounce) can light coconut

brown or red rice.

milk

nutritional analysis per serving

1 tablespoon peeled and finely

418.29 calories; 13.91 g fat (29% calories from fat); chopped ginger

56.32 g protein; 13.16 g carbohydrate; 136.88 mg cho-5 tablespoons snipped fresh

lesterol; 419.21 mg sodium

basil

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Beef and Broccoli

NO DAIRY OR EGGS (CONTAINS PEANUT OIL)

PREP/COOK TIME: 45 minutes

SERVE: Serves 4

Flank steak is tough by nature, so it’s

■ Place the meat in the freezer for half an hour important to cut it as thinly as you can.

to make it easier to cut. Take it out and slice If you wish to use another oil, grape-it into diagonal strips. Cut again into very seed oil, with all of its wonderful

thin pieces and set aside.

attributes, is a perfect substitute. It

■ Place the arrowroot, sesame oil, and tamari leaves no aftertaste, doesn’t affect the sauce in a shallow bowl and add the meat.

flavor of the foods cooked in it, and

Marinate for 30 minutes.

can withstand high heat. Grapeseed

■ Prepare the broccoli, red bell pepper, onion, oil is also very high in linoleic acid, and garlic for sautéing: Cut the florets from which is good for the heart.

the broccoli, then remove the fibrous outer layer from the stalk and slice the rest.

5 pound flank steak

■ Heat 2 tablespoons of the peanut oil in a 1 tablespoon arrowroot

large skillet and add the meat. Sauté the flank 1 teaspoon sesame oil

steak in the peanut oil for about 2 minutes.

2 tablespoons tamari sauce

Remove from the heat and set aside.

1 pound broccoli

■ Heat another tablespoon of the oil until it is 1 large red bell pepper, diced

almost smoking. Add the broccoli and onion very finely

and stir-fry for about 3 minutes. Add the gar-1 large red onion, chopped finely

lic and red bell pepper, and continue stir-2 cloves garlic, minced

frying for 2 minutes more. Add a small

3 tablespoons peanut oil

amount of water. Cover and steam the veg-

Water as needed

etables for 2 to 3 minutes. Vegetables should be bright in color, and crisp-tender.

■ Add the marinade (arrowroot, sesame oil, and tamari sauce) to the mixture and heat

until it thickens. Serve over rice.

nutritional analysis per serving

244.09 calories; 15.78 g fat (57% calories from fat); 16.60 g protein; 11.23 g carbohydrate; 19.85 mg cholesterol; 563.30 mg sodium

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Beef Stir-Fry

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 45 minutes

SERVE: Serves 6

This recipe is quite filling, and can be

■ To prepare marinade: Combine fish sauce, modified as you wish. You can replace

ketchup, agave nectar, and lime juice in a the veggie broth with beef broth, or

large container. Add the sliced sirloin steak you can substitute chicken for the beef and let marinate for 30 minutes.

and use chicken stock.

■ Remove the meat from the marinade and set aside. Combine the remaining marinade

3 tablespoons Asian fish sauce

with the arrowroot, vegetable broth, ginger, 5 cup unsweetened ketchup

and crushed red pepper. Set aside.

1 tablespoon agave nectar

■ Heat a large skillet over medium-high heat and 1 tablespoon lime juice

heat the oil. Sauté the onion, carrots, bell pep-1 (12-ounce) boneless sirloin

pers, and garlic for 4 to 6 minutes, or until ten-steak, cut into strips

der. Add the mushrooms and zucchini, and

15 teaspoons arrowroot

sauté for 2 minutes longer. Remove from the 5 cup vegetable broth

skillet. Add the meat to the skillet and cook 2 teaspoons peeled and grated

until done, 3 to 4 minutes.

fresh ginger

■ Whisk the marinade mixture and add to the 5 teaspoon red pepper flakes

skillet. Once the mixture has thickened add 1 tablespoon grapeseed oil

the vegetables and heat through. Serve this 1 large onion, chopped

dish over hot brown rice.

2 large carrots, sliced

1 large red bell pepper, sliced

nutritional analysis per serving

1 large green bell pepper, sliced

190.27 calories; 7.53 g fat (35% calories from fat); 15.42 g protein; 17.0 g carbohydrate; 37.62 mg choles-4 cloves garlic, minced

terol; 1049.83 mg sodium

5 pound mushrooms, sliced

1 small zucchini, sliced

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Bell Peppers Stuffed with Quinoa

NO DAIRY OR EGGS

PREP TIME: 30 minutes to prepare and 10 to 15 minutes to bake SERVE: Serves 4

Quinoa is such a wonderful source of

■ Preheat the oven to 450°F. Spray a cookie protein, and it tastes so good too. It is sheet with olive oil and cut the bell peppers in light, fluffy, and has a slightly nutty fla-half and seed. Place them cut side down on vor. It’s easy to digest, contains all of the sheet and bake for 10 to 12 minutes, or the amino acids, and is a rich source of until tender. Reduce oven temperature to

iron. You’ll love it in this recipe.

350°F

■ In a saucepan, combine the vegetable broth, 4 large red bell peppers (or yel-salt, and quinoa; bring to a boil. Turn the low, orange, or green)

heat to low and simmer until done, about 10

15 cups vegetable or chicken

minutes. Quinoa should be light and fluffy. If broth

it is not, cook for 1 to 2 minutes longer.

5 teaspoon salt

■ In a large skillet, heat the olive oil and add 6 cup quinoa, rinsed and

drained

the onions. Cook until soft, 4 to 5 minutes.

2 teaspoons olive oil

Add the cumin and continue cooking for 1

1 cup red onion, chopped finely

minute. Add the cilantro, lime juice, quinoa 5 teaspoon ground cumin

mixture, currants, and pine nuts. Toss to mix 4 cup chopped cilantro

well. Season with salt and pepper. Stuff into 1 tablespoon lime juice

the pepper halves and place on a cookie

4 cup currants

sheet. Bake at 350°F for 10 minutes, or until 5 cup pine nuts

heated through.

Salt

nutritional analysis per serving

5 teaspoon freshly ground

389.00 calories; 16.40 g fat (34% calories from fat); pepper

15.40 g protein; 54.0 g carbohydrate; 0 mg cholesterol; 960.1 mg sodium

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Cabbage Rolls

NO DAIRY OR NUTS

PREP TIME: 20 minutes to prepare and 50 minutes to cook.

SERVE: Serves 4

This is another of my grandmother’s

■ Preheat the oven to 350°F.

recipes. It’s no wonder she lived to

■ Wash the cabbage and remove the core.

ninety-eight years of age she ate from Steam over high heat until the cabbage leaves the garden, and always incorporated

are tender, about 12 minutes. Set aside.

vegetables into our meals. This dish

■ In a small saucepan, heat the oil over medium was one of her favorites.

heat and add the chopped onion and garlic.

Sauté until soft, 4 to 5 minutes.

1 large head cabbage

■ In a medium-size bowl, combine the meat, 2 tablespoons canola oil

rice, beaten egg, dill, salt, and pepper.

1 medium-size onion, chopped

■ Place ⅓ cup of the meat mixture on each 2 cloves garlic, minced

cabbage leaf and roll up like a jelly roll. Place 1 pound ground turkey (or

in a 9-inch square baking dish. Continue

buffalo)

until the mixture is used up.

1 cup cooked brown rice

■ Heat the tomatoes, vinegar, and agave nectar 1 egg, beaten

together in a small saucepan and pour over 4 cup dried dill

the cabbage rolls. Cover and bake for 40 to 5 teaspoon salt

50 minutes.

4 teaspoon pepper

12 ounces tomatoes, crushed

nutritional analysis per serving

414.22 calories; 11.83 g fat (26% calories from fat); 3 tablespoons balsamic vinegar

15.06 g protein; 68.73 g carbohydrate; 74.94 mg choles-1 tablespoon agave nectar or

terol; 226.61 mg sodium

fruit sweetener

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Chicken Cacciatore

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 40 minutes

SERVE: Serves 4

Sunday afternoons used to be the

■ In a large cooking pot or Dutch oven, heat time I prepared meals for the week.

olive oil. Add chicken breasts and sauté for 6

The kids are grown and gone now, and

to 7 minutes, or until browned. Remove from I don’t need to prepare for the week

pot and set aside.

ahead, as I now work from home. I

■ Chop the onion, red bell pepper, garlic, zuc-used to make this recipe on those long chini, and leek. Slice the mushrooms. Add to forgotten Sunday afternoons, and I

the Dutch oven and sauté over medium heat

can still remember the kids running

for 5 to 10 minutes, or until soft. Add the around the house as I was chopping

tomatoes with juice, tomato sauce, chicken, the veggies and stirring the pot.

and fresh rosemary. Let this simmer, covered, for 10 minutes. Add the salt and pepper and 1 tablespoon olive oil

serve.

2 chicken breasts, washed and

cut into 1-inch pieces

I serve this over wild rice or polenta. Either 1 large onion, chopped finely

way it is delicious!

5 red bell pepper, chopped

3 cloves garlic, chopped

nutritional analysis per serving

1 small zucchini, cut into cubes

246.71 calories; 5.42 g fat (19% calories from fat); 5 small leek, chopped

30.70 g protein; 19.30 g carbohydrate; 68.44 mg choles-1 cup mushrooms, sliced

terol; 638.53 mg sodium

1 (145-ounce) can stewed toma-

toes with basil and oregano

1 cup tomato sauce

1 teaspoon fresh rosemary,

crumbled

5 teaspoon salt

4 teaspoon freshly ground

pepper

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Falafels

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 20 minutes

SERVE: Serves 4

I love the flavor of falafels. They are

■ Preheat the oven to 350°F if you prefer to spicy, but not too spicy, and provide a bake rather than fry the falafel.

great source of protein. You can serve

■ In large skillet, heat 1 tablespoon of the oil them on a bed of lettuce, inside a let-and sauté the onion until soft. Add the pars-tuce wrap, or as an appetizer.

ley and garlic, and continue cooking for 1

minute.

4 cup canola oil

■ In a blender or food processor, combine the 1 large onion, chopped

rest of the ingredients except the oil and 4 cup chopped parsley

blend.

2 cloves garlic, minced

■ Add the onion mixture and form into patties.

2 (15-ounce) cans garbanzo

If the mixture is too dry, add a little of the beans, drained (reserve juice)

reserved garbanzo bean juice.

4 cup quinoa flour

■ Heat 1 tablespoon of the oil in the skillet over 1 tablespoon wheat-free tamari

medium heat. Add one patty at a time and

sauce

sauté until done, about 3 minutes on each

4 tablespoons chopped fresh

coriander

side. Drain on paper towels. Continue this 5 teaspoon ground turmeric

process until all of the patties are cooked. Or, 5 teaspoon ground cumin

if you would rather bake the patties, place 5 teaspoon garlic powder

them on a cookie sheet that has been lightly 1 recipe Falafel Saouce (page

oiled and bake for about 30 minutes, turning 188)

each patty over after baking 15 minutes.

■ Serve with Falafel Sauce.

nutritional analysis per serving

441.86 calories; 16.39 g fat (33% calories from fat); 13.15 g protein; 61.39 g carbohydrate; 0 mg cholesterol; 932.96 mg sodium

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Fried Oysters

NO DAIRY OR NUTS

PREP/COOK TIME: 30 minutes

SERVE: Serves 4

Growing up on the beach in the Pacific

■ Rinse and drain the oysters. If using rice Northwest, we often ate oysters. I know flour, mix it along with the parsley, salt, and fried foods are bad for us, but once in a pepper in a shallow pan. If using rice crack-great while they sure taste good. If you ers, crush them with a rolling pin and com-don’t have rice crackers, substitute

bine with the parsley, salt, and pepper.

crushed cornflakes. Nobody will know

■ Dip the oysters into the beaten eggs, then into the difference.

the flour mixture. Heat a skillet over medium-high heat. Heat the oil a tablespoon at a time, 1 pint extra-small oysters

and fry the oysters a few at a time. Fry until 1 cup rice flour or crushed rice

the oysters are browned and cooked through.

crackers

Drain on paper towels. Continue this process, 2 tablespoons chopped parsley

adding more oil and oysters until all of the 5 teaspoon salt

oysters have been cooked. Serve hot.

4 teaspoon ground fresh pepper

2 eggs, beaten

nutritional analysis per serving

245.83 calories; 13.34 g fat (48% of calories from fat); 3 tablespoons grapeseed or

6.16 g protein; 24.76 g carbohydrate; 112.00 mg choles-canola oil

terol; 340.36 mg sodium

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Ginger Turkey Meatballs

NO DAIRY OR NUTS

PREP/COOK TIME: 30 to 35 minutes

SERVE: Serves 4

I made these meatballs recently and

■ Place the ground turkey in a large bowl, add the didn’t have any rice crackers on hand.

egg, and mix together. Add the grated carrot I substituted cornflakes and I couldn’t and onion to the meat mixture. Using a rolling even tell the difference. These meat-pin, crush the crackers in a resealable plastic balls store well in the fridge or freezer.

bag and add to the meat mixture. Add the ginger, salt, and pepper. Mix well.

15 pounds ground turkey

■ Form into small balls. In a large skillet, heat 1 large egg, beaten

the oil and cook the meatballs, turning often, 1 small carrot, grated

until all sides are browned. Turn down the 4 cup small onions, chopped

heat, add a little water to the skillet so the finely

meatballs do not stick, and cover with a lid.

1⁄3 cup rice crackers

Simmer for 10 to 15 minutes or until the

2 cloves garlic, chopped

meatballs are cooked through.

1 tablespoon peeled and grated

fresh ginger

nutritional analysis per serving

4 teaspoon salt

338.72 calories; 18.94 g fat (50% of calories from fat); 32.41 g protein; 7.95 g carbohydrate; 187.25 mg choles-4 teaspoon pepper

terol; 383.89 mg sodium

1 tablespoon olive oil

Water as needed

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Greek-Style Lettuce Wraps

NO EGGS OR NUTS

PREP TIME: 10 minutes

SERVE: Serves 4

This is a salad in a wrap. You can use

■ In a large salad bowl, combine all the ingre-rice noodle wraps, too, but why add

dients except the lettuce.

more carbohydrates? Lettuce wraps

■ Place a lettuce leaf on each serving plate and are a great way to replace glutenous

scoop the salad mixture into the lettuce wrap.

foods such as tortillas or pita bread.

Roll, cabbage-roll style, turning in the ends so the salad does not fall out. Serve.

5 cup feta cheese

nutritional analysis per serving

1 large ripe avocado, chopped

189.80 calories; 14.06 g fat (63% calories from fat); 5 cup finely chopped green

5.69 g protein; 13.74 g carbohydrate; 17.15 mg choles-onions

terol; 285.07 mg sodium

1 small cucumber, sliced in half

and then cubed

3 tablespoons sliced black olives

1 small red bell pepper, sliced

thinly

2 tablespoons yogurt or

mayonnaise

2 large tomatoes, sliced

2 teaspoons lime juice

5 teaspoon freshly ground

pepper

4 large romaine lettuce leaves,

washed and drained

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Grilled Eggplant Parmesan

NO EGGS OR NUTS (AND CAN BE MADE NONDAIRY) PREP TIME: 45 minutes to prepare and about 30 minutes to bake SERVE: Serves 6

I love eggplant Parmesan, but in the

■ Peel eggplant and slice into 3⁄8-inch pieces.

old days, I fried the eggplant after dip-Sprinkle salt on each side and drain on paper ping it in egg and bread crumbs. Today, towels for about 20 minutes. Turn over and I grill my eggplant and omit the eggs

drain on the other side for 20 minutes. Rinse and flour. It’s much healthier and

and pat dry.

reduces the calorie count considerably.

■ Preheat the oven to 350°F.

Now I can eat it without the guilt.

■ Drizzle the oil on eggplant and then grill for 3 to 4 minutes on each side, or until lightly 2 pounds eggplant

browned.

Salt, plus more to taste

■ Combine the oregano, tomato sauce, salt, 3 tablespoons olive oil

and pepper, and pour a small amount on the 3 cups tomato sauce

bottom of a 9 ϫ 13-inch pan. Layer the egg-Pepper to taste

plant, sauce and slices of mozzarella cheese, 6 pound mozzarella cheese,

and sprinkle with the Parmesan. Continue

grated (or nondairy moz-

layering until you have used all the eggplant, zarella cheese)

sauce, and cheese, ending with cheese.

1 cup Parmesan cheese (or

nondairy Parmesan cheese)

■ Bake for about 30 minutes, or until bubbly.

4 teaspoon oregano, fresh if

Remove from the oven and let it sit for 5 min-possible

utes. Top with a pesto sauce, optional and Pepper, to taste

serve with a green salad, if desired.

1 recipe Pesto (page 93) or, if

you prefer nondairy, Tofu

nutritional analysis per serving

Pesto (page 193) (optional)

264.65 calories; 15.86 g fat (53% calories from fat); 17.53 g protein; 15.18 g carbohydrate; 38.22 mg cholesterol; 994.02 mg sodium

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Grilled Halibut with Pesto Sauce

NO EGGS OR NUTS

PREP TIME: 10 minutes to prepare and 10 minutes to cook SERVE: Serves 4

Pesto is so easy to make and goes

■ Heat the grill and lightly brush the halibut with so many dishes. Don’t limit this

steaks with olive oil. Grill the halibut until pesto to just halibut; it’s great over done, about 5 minutes on each side.

rice noodles, served with the eggplant

■ Prepare the Pesto: In a blender combine the Parmesan, or over pizza dough, just to oil, fresh basil, Parmesan cheese, garlic, salt, name a few.

and pepper. Puree until smooth.

■ Serve the pesto on the side with the grilled 4 (4-ounce) halibut steaks

fish.

Dash of olive oil for brushing on

fish

nutritional analysis per serving

253.75 calories; 10.06 g fat (35% calories from fat);

Pesto Sauce:

36.28 g protein; 3.48 g carbohydrate; 103.66 mg cholesterol; 173.25 mg sodium

2 tablespoons olive oil

4 cup packed fresh basil,

chopped

3 tablespoons grated Parmesan

cheese

2 cloves garlic, chopped

Dash of salt

4 teaspoon freshly ground

pepper

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Grilled Lamb Chops

with Lemon-Basil Spread

NO DAIRY, EGGS, OR NUTS

PREP TIME: 70 minutes to prepare (including marinating time) and 10 minutes to cook SERVE: Serves 4

You have to prepare this recipe in

■ Place the lemon juice, thyme, olive oil, and advance to allow enough time for it to garlic in a large resealable bag. Shake to mix marinate in the refrigerator, but it’s well. Add the lamb chops and shake to cover worth it. Serve this along with a salad with the marinade. Place in the refrigerator and fresh green bean, and you’ll have

for 1 hour.

a scrumptious meal waiting for you.

■ To make the basil spread, combine all the ingredients (basil, shortening, and grated 4 cup lemon juice

lemon zest) in a blender and process until 5 teaspoon thyme leaves

well blended and smooth, about 2 minutes.

1 tablespoon olive oil

Put in a small bowl, cover, and refrigerate for 2 cloves garlic, minced

up to an hour.

4 lamb chops (14–15-inch thick)

■ Preheat the grill or broiler and remove the 1 cup fresh basil, washed and

meat from the marinade. Grill the chops for chopped

about 5 minutes on each side (depending on 4 cup shortening, melted

thickness). Season with salt and pepper and 1 tablespoon lemon zest

serve with the lemon-basil spread.

Salt

Pepper

nutritional analysis per serving

594.13 calories; 51.19 g fat (78% calories from fat); 29.17 g protein; 2.62 g carbohydrate; 122.47 mg cholesterol; 219.82 mg sodium

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Hot and Spicy Chicken

with Peanuts

NO DAIRY OR EGGS

PREP TIME: About 60 minutes to marinate and 30 minutes to cook SERVE: Serves 6

This recipe does contain peanuts, so

■ Begin by making the marinade. Combine the if you have a peanut allergy, substitute ingredients and place in a resealable plastic cashews and replace the peanut oil

bag or a large bowl with lid. Add the chicken with grapeseed oil or olive oil. This

and marinate in the refrigerator for an hour.

dish takes some time to prepare, but

■ In the meantime, mix together the garlic, gin-it’s well worth the effort.

ger, green onions, and red bell pepper. Set aside. Mix all ingredients for the chicken sauce 15 pound chicken breasts, skin-in a separate bowl and set that aside, too.

less and boneless, cut into 1-

■ Take the chicken out of the marinade, reserv-inch cubes

ing the marinade. Place the chicken in a

2 tablespoons peanut oil

medium-size skillet that has been heated over 1 cup water chestnuts

medium-high heat. Sauté, turning often, for 5 cup unsalted peanuts

about 5 minutes, or until cooked through. Set

Marinade:

aside.

1 teaspoon sesame oil

■ In a large skillet, heat the peanut oil, add the 1 teaspoon arrowroot

vegetables, and sauté for 2 to 3 minutes. Add 2 tablespoons wheat-free tamari

the chicken sauce and cook for 1 to 2 minutes sauce

or until the mixture is thick. Keep stirring to 2 tablespoons sherry or red wine

avoid burning. Add the cooked chicken and

toss to cover well. Next, add the water chest-

Vegetables:

nuts and the peanuts. Heat through and

4–5 cloves garlic, minced

serve.

1 tablespoon peeled and minced

or grated fresh ginger

■ Serve this over brown rice or rice noodles. It 3 green onions, chopped

is very good either way.

1 red bell pepper, chopped

nutritional analysis per serving

Chicken sauce:

266.52 calories; 15.46 g fat (49% calories from fat); 12.20 g protein; 23.21 g carbohydrate; 10.30 mg choles-5 cup chicken broth

terol; 456.67 mg sodium

1 tablespoon brown rice syrup

2 tablespoons wheat-free tamari

sauce

2 tablespoons Worcestershire

sauce

1–15 teaspoons arrowroot

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Layered Polenta

NO EGGS OR NUTS

PREP TIME: 10 to 15 minutes to prepare and 15 to 20 minutes to bake SERVE: Serves 6

I love polenta for many reasons, but

■ Preheat the oven to 350°F. Sauté the onions mainly because you can do so much

in a small skillet until soft. Add the garlic and with it. You can add ingredients into

sauté 1 minute longer.

the polenta itself, or you can top it with

■ In a medium-size bowl combine the spinach, meats, veggies, or sauces. It is very

and the sautéed onion mixture with the pesto versatile and hearty. This is made like sauce. In small bowl, combine the dried and a meat loaf, in a loaf pan that you

fresh tomatoes.

invert after baking. It’s fun to make

■ In a saucepan, bring the water and salt to a and tastes wonderful.

boil. Gradually add the cornmeal, stirring constantly. Reduce the heat and cook until 5 small onion, chopped

thick, about 10 minutes. Remove from heat

1 clove garlic, chopped

and add the Swiss cheese. Stir until all the 5 pound spinach, chopped finely

cheese has melted. Set aside.

7 ounces pesto sauce (see

■ Line a 9 ϫ 5-inch loaf pan with foil. Spread page 93)

the bottom of the pan with some of the corn-1 cup oil-packed sun-dried

meal mixture. Top with the tomato mixture, tomatoes, drained and

chopped

then more polenta, and finally, the spinach 2 large tomatoes, chopped

and pesto mixture. Sprinkle with the Parme-6 cups water

san cheese, pinch the foil edges together, and 5 teaspoon salt

bake for 15 to 20 minutes. Remove from the 2 cups cornmeal

oven and carefully lift the entire loaf from the 4 pound Swiss cheese, grated

pan. Unfold the foil and carefully invert on a 2 tablespoons grated Parmesan

serving platter. Let sit 5 minutes and serve.

cheese

nutritional analysis per serving

5 teaspoon ground black pepper

456.72 calories; 26.42 g fat (50% calories from fat); 16.95 g protein; 41.86 g carbohydrate; 28.95 mg cholesterol; 415.26 mg sodium

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Marinated Flank Steak

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 40 minutes

SERVE: Serves 4

Flank steak is a tough meat, so you

■ Combine all of the ingredients except the have to either beat it or marinate it to flank steak in a large resealable plastic bag.

tenderize it. I prefer to marinate it and Shake well to mix all the ingredients together.

then grill it. You can broil it if the (You can use a large baking dish if you prefer, weather is not conducive to grilling.

rather than the bag. Point is, get the meat in This recipe pairs well with roasted

the sauce for as long as you can.) Add the vegetables and a salad. Cut it into thin flank steak and marinate in the sauce for at strips before serving.

least 2 hours in the refrigerator.

■ Remove from the bag, and heat the grill or 1⁄3 cup sherry or red wine

broiler. Reserve the marinade for later. Broil 4 cup ketchup

or grill the flank steak on each side for 6

2 tablespoons tamari sauce

minutes, or until it reaches your preferred 1 tablespoon olive oil

doneness.

1 tablespoon Worcestershire

■ Pour the marinade ingredients into a sauce-sauce

pan and heat to boiling. Reduce the heat and 1 tablespoon brown rice syrup

continue to cook until the mixture has

1 teaspoon Dijon mustard

reduced by half. Serve over the flank steak.

2 cloves garlic

5 teaspoon dried thyme

nutritional analysis per serving

154.25 calories; 4.28 g fat (4.28% calories from fat); 4 teaspoon pepper

5.47 g protein; 19.69 g carbohydrate; 7.00 mg choles-5 teaspoon driedparsley

terol; 597.89 mg sodium

15 pounds flank steak

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Marinated Halibut

NO DAIRY, EGGS, OR NUTS

PREP TIME: 1 hour

SERVE: Serves 4

Asian flavors spring to life in this

■ Combine all of the marinade ingredients in a recipe. Add fresh grated ginger if you bowl. Add the fish and cover. (You can also wish to add more spice. Serve with

place all of the ingredients in a resealable Egg Drop Soup (page 60) and Cauli-plastic bag and shake. Marinate the fish in flower Curry (page 168) for a spicy,

the refrigerator for 30 minutes.

well-rounded meal.

■ Heat a large skillet over medium high-heat and add the oil. When it is hot, add the fish, flesh 4 (6-ounce) halibut fillets

side down (set the marinade aside). Cook for 1 tablespoon grapeseed oil

about 4 minutes, or until well browned. Turn the fish over and cook for another 4 to 5 min-

Marinade:

utes. Add the marinade and continue cooking, 1 tablespoon brown rice syrup

covered, for about 5 minutes or until the fish is 1 tablespoon Asian fish sauce

flaky. Do not overcook.

1 tablespoon tamari sauce

■ Serve over wild rice.

2 tablespoons lemon or orange

juice

nutritional analysis per serving

2 cloves garlic, minced

302.15 calories; 11.63 g fat (35% calories from fat); 2 tablespoons minced cilantro

38.94 g protein; 9.51 g carbohydrate; 118.80 mg cholesterol; 708.93 mg sodium

1 teaspoon sesame oil

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Meatballs

NO DAIRY OR NUTS

PREP/COOK TIME: 50 minutes to prepare SERVE: Serves 6

I prefer to eat bison/buffalo over beef

■ In a large bowl, mix together all the ingredi-due to the fact that it contains less fat.

ents except the oil and water; form into balls.

It is a lean meat with very good taste.

■ Heat the olive oil in a large nonstick skillet It is not gamey like some meats. You

and brown the balls on all sides. Turn the can typically find it at a high-end gour-heat to medium-low, add the water, cover,

met grocery store, or a local meat

and simmer until the meatballs are done.

market. You can substitute beef in this nutritional analysis per serving

recipe if you don’t want to use either 157.19 calories; 7.48 g fat (42% calories from fat); the turkey or bison.

18.14 g protein; 3.44 g carbohydrate; 116.56 mg cholesterol; 115.91 mg sodium

1 pound buffalo meat or ground

turkey

5 onion, chopped

5 cup cornflakes or rice crack-

ers, crushed

2 eggs, beaten

Salt and pepper, to taste

2 tablespoons olive oil

4 cup water

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Moussaka

NO NUTS

PREP TIME: 20 minutes to prepare and 45 minutes to bake SERVE: Serves 8

I love Greek food, and this is a won-

■ Preheat the oven to 350°F.

derful dish.

■ Heat 2 tablespoons of the olive oil over medium heat in a skillet. Brown the eggplant 1 medium-size eggplant,

and drain. Add, if necessary, 1 more table-washed and peeled, cut into

spoon of olive oil and sauté the onions, gar-5-inch slices

lic, and mushrooms. Add the zucchini and

3 tablespoons olive oil

sauté for about 2 minutes. Add the ground

2 medium-size red onions,

chopped

lamb. Cook through (5–6 minutes). Stir in

6 mushrooms, sliced

tomato sauce, wine, cinnamon, ricotta

2 cloves garlic, chopped

cheese, half the egg yolks, and salt and

1 medium-size zucchini, sliced

pepper.

thinly

■ In a small saucepan, heat the butter, stir in 1 pound ground lamb

the arrowroot, and cook for 1 minute. Stir in 1 cup tomato sauce

the milk and cook until the sauce is thick and 4 cup red wine

smooth. Stir in the remaining egg yolks.

1 teaspoon ground cinnamon

Spread half the eggplant in a baking dish.

1 cup ricotta cheese

Top with the meat. Place the rest of the egg-3 egg yolks, lightly beaten

plant on top. Pour the cream sauce over the 2 tablespoons butter

top. Sprinkle with the Parmesan cheese. Bake 15 tablespoons arrowroot

for 45 minutes.

15 cups nonfat milk

nutritional analysis per serving

1⁄3 cup grated Parmesan cheese

343.92 calories; 21.95 g fat (52% calories from fat); 20.26 g protein; 18.09 g carbohydrate; 138.41 mg cholesterol; 347.10 mg sodium

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Nut Loaf

NO DAIRY, EGGS, OR PEANUTS

PREP TIME: 10 minutes to prepare and up to 40 minutes to bake SERVE: Serves 6

If you want, you can use hazelnuts or

■ Preheat the oven to 400°F.

almonds in place of the walnuts for

■ Heat a large skillet to medium-high and add the this delicious loaf. I like to use lots of oil and onions. Sauté until soft, 4 to 5 minutes.

freshly ground pepper, but start with

Add the garlic and cook for 1 minute. Add the the amount listed, and add more if you arrowroot, thyme, and water. Cook for 2 min-wish.

utes, or until thickened. Add the nuts, and crushed crackers (I use rice crackers, but you 2 tablespoons olive oil

can use rice cereal, millet cereal, or corn-1 large onion, chopped

flakes.). Remove from the heat and add the 1 tablespoon arrowroot or brown

orange juice, salt, and pepper. Blend until well rice flour

mixed and all the ingredients are moistened.

1 teaspoon dried thyme

■ Press into a greased loaf pan and bake for 30

6 cup water

to 40 minutes, depending on the size of the 1 cup walnuts, chopped finely

pan (a standard 8 ϫ 3-inch pan works best).

1 cup cashews, chopped finely

■ Remove from pan and slice before serving.

1 cup crushed rice crackers

1 tablespoon orange or lemon

nutritional analysis per serving

juice

SBH314.72 calories; 25.41 g fat (68% calories from fat); 7.60 g protein; 18.16 g carbohydrate; 0 mg cholesterol; 5 teaspoon salt

106.51 mg sodium

4 teaspoon freshly ground

pepper

2 cloves garlic, minced

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One-Pot Stew

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 5 hours

SERVE: Serves 5 to 6

This is one of my father’s favorite

■ Preheat the oven to 250°F.

recipes because it is so easy to make.

■ Place all of the ingredients (except the arrow-You simply put everything together in

root and hot water) in the pot. Add the

the stew pot and let it cook. Simple,

arrowroot to the hot water and stir until the yet hearty. I hope you will enjoy. Feel powder dissolves. Add to the pot and cover.

free to add 5 cup quinoa or rice if you Place in the oven and cook very slowly for 4

wish. This dish is also delicious served to 5 hours. Do not disturb during the cooking over polenta.

process.

4 large carrots, peeled and cut

Can also be made in a Crock-Pot.

into 2-inch chunks

1 large onion, quartered

3 large red potatoes, peeled and

nutritional analysis per serving

quartered

400.12 calories; 7.55 g fat (17% calories from fat); 35.25 g protein; 45.88 g carbohydrate; 83.01 mg choles-3 large cloves garlic, peeled and

terol; 882.11 mg sodium

cut in half

5 pound mushrooms (any vari-

ety), washed

15 pounds top sirloin round

steak, cubed

5 cup red or white wine

1 (15-ounce) can organic tomato

sauce

1 cup hot water

15 tablespoons arrowroot

5 teaspoon salt

5 teaspoon freshly ground

pepper

1 teaspoon ground cumin

Dash of red pepper flakes

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Pan-Seared Sea Bass with

Peach Salsa

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 1 hour and 15 minutes SERVE: Serves 4

Sea bass is a white fish, so you can

■ In a medium-size bowl, combine the peach, substitute any other white fish in this avocado, onion, pepper, ginger, and cilantro.

recipe. I love fresh peaches in summer, In a small bowl, whisk together the olive oil, so this is a perfect summer evening

brown rice syrup, lime juice, cumin, and pep-entrée.

per. Pour over the peach mixture and toss to coat. Refrigerate for 1 hour before serving.

4 (6-ounce) sea bass fillets

■ Heat the grill. To prepare the sea bass, rub Olive oil (enough to coat fillets)

the fillets with the olive oil and place on grill.

Cook for 5 to 6 minutes on each side. Sprin-

Salsa:

kle with salt and pepper. Serve with the salsa.

1 large peach, chopped

1 large avocado, chopped

nutritional analysis per serving

5 small red onion, chopped

283.10 calories; 12.87 g fat (39% calories from fat); finely

22.28 g protein; 20.48 g carbohydrate; 46.47 mg cholesterol; 88.90 mg sodium

5 cup red bell pepper, diced

2 teaspoons peeled and grated

fresh ginger

2 tablespoons chopped cilantro

2 tablespoons olive oil

1 tablespoon brown rice syrup

3 tablespoons lime juice

5 teaspoon ground cumin

4 teaspoon freshly ground

pepper

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Polenta

NO EGGS OR NUTS

PREP TIME: 15 minutes to prepare and 30 minutes to bake SERVE: Serves 10

This simple version of polenta can be

■ Combine the milk and water in a saucepan pared with the Vegetable Ragout (page

and bring to a boil. Slowly add the polenta 106), Ratatouille (page 112), or a num-and reduce heat. Continue cooking for about ber of other recipes. It’s a great base 10 minutes, or until thick. Add the salt and on which to build. Use your imagina-Parmesan; remove from heat.

tion, and have fun with it!

■ Preheat oven to 350°F and coat a 9-inch pie pan or square pan with cooking oil. Pour the 4 cups milk (or substitute

polenta into the pan and bake for 30 minutes.

unsweetened soy milk)

Remove from the oven and let cool.

1 cup water

14 cups coarse polenta (corn-

nutritional analysis per serving

meal)

146.11 calories; 4.47 g fat (27% calories from fat); 7.46 g protein; 19.45 g carbohydrate; 5.50 mg choles-4 teaspoon salt

terol; 187.23 mg sodium

5 cup grated Parmesan cheese

(omit if you want this dairy-

free)

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Vegetable Ragout

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 15 minutes

SERVE: Serves 6

This ragout is served best over the

■ Heat the oil in a large Dutch oven or skillet, Polenta found on page 97, but you can

and sauté the onion for 4 to 5 minutes over serve it over rice or pasta as well. I medium heat until the onion is soft. Add the love Mediterranean food, so I make

eggplant, zucchini, and squash. Sauté for

this dish often. It’s full of protein but another 4 to 5 minutes. Add the tomatoes,

low on calories and fat.

garlic, and spinach; reduce heat to medium-low. Add the beans. Cover and cook until the 3 tablespoons olive oil

vegetables are tender but not overcooked.

1 large onion, chopped

Add the basil, salt, and pepper, and serve 5 pound eggplant, peeled and

over hot polenta.

cubed

5 pound zucchini, chopped

nutritional analysis per serving

146.11 calories; 4.47 g fat (27% calories from fat); 2 pounds butternut squash,

7.46 g protein; 19.45 g carbohydrate; 5.50 mg choles-washed, peeled, and cubed

terol; 187.23 mg sodium

1 (28-ounce) can diced tomatoes

4 cup minced garlic

1 pound spinach, chopped

5 cup fresh basil

Salt and pepper, to taste

2 (i5-ounce) cans white beans

(cannellini)

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Pork Chops with a Kick

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 15 to 20 minutes

SERVE: Serves 4

If you want to give these chops more

■ In a large bowl, combine all the ingredients of a kick, add more chile powder. That except the chops, oil, and shallots.

will spice them up and give you some

■ Score the chops and rub the mixture into the heat! Shallots add a nice flavor but if meat.

you can’t find them, use leeks, or even

■ Preheat the grill and cook the chops for 4 to onions will suffice. You can also broil 5 minutes on each side, or until done. If you these chops instead of grilling, if you do not have a grill, cook on the stovetop with prefer.

a small amount of olive oil in a large skillet.

■ In a small saucepan, sauté the shallots in the 1 teaspoon olive oil

olive oil until crisp.

1 teaspoon chile powder

■ Serve over polenta or rice, topped with the 1 tablespoon peeled and grated

sautéed shallots.

fresh ginger

2 teaspoons ground coriander

nutritional analysis per serving

171.01 calories; 2.91 g fat (15% calories from fat); 4 cloves garlic, minced

25.97 g protein; 10.53 g carbohydrate; 62.37 mg choles-5 teaspoon salt

terol; 507.58 mg sodium

4 teaspoon freshly ground black

pepper

2 tablespoons agave nectar or

brown rice syrup

4 (4-ounce) boneless pork chops

(5-inch thick)

2 tablespoons minced shallots

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Portobello Mushroom Pizza

NO EGGS OR NUTS

PREP/COOK TIME: 20 minutes

SERVE: Serves 4

Portobello mushrooms can be used

■ Heat the oil in a large skillet and add the for so many recipes. They can serve as onion. Sauté for 4 minutes or until soft. Add the foundation of a dish, as they are

the spinach, tomatoes, garlic, and olives.

used here, or in a sauce, or as a garnish.

Continue to sauté for about 3 minutes longer.

You’ll love how easy these are to make

■ Add the oregano, basil, salt, and pepper, and and how versatile this recipe is. Instead mix well. Remove from the heat.

of making an Italian-style pizza, how

■ Preheat the broiler and prepare the mush-about a Southwest version topped with

rooms by removing the stems and wiping off green onions, red bell peppers, black

any dirt. Brush or spray the mushrooms with olives, sautéed chicken, and Monterey

a light oil and place on a cookie sheet. Broil Jack cheese?

on each side for 4 minutes, or until soft.

Remove from the heat and fill with the veg-15 teaspoons olive oil

etable mixture. Sprinkle the mozzarella

1 small onion, chopped

cheese on top and return to the broiler for 5 cup spinach, washed and

another 4 to 5 minutes. Serve hot. This dish chopped finely

and a big green salad make a hearty meal.

1 cup chopped tomatoes

4 cloves garlic, chopped

nutritional analysis per serving

113.93 calories; 5.19 g fat (40% calories from fat); 2 tablespoons black olives,

7.69 g protein; 11.80 g carbohydrate; 10.56 mg choles-drained and sliced

terol; 442.20 mg sodium

5 teaspoon dried oregano

2 tablespoons dried basil

5 teaspoon salt

4 teaspoon pepper

4 medium-size portobello

mushrooms

Light oil as needed

5 cup mozzarella cheese

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Potato Curry

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 20 to 30 minutes

SERVE: Serves 4

If you love the flavor of Indian food,

■ In a blender or food processor, combine the and the smell of curry in your kitchen, chopped onion with the garlic, ginger, and up you’ll love this dish. It warms you

to ½ cup water, if needed. Blend until smooth.

through and through. This can be

Add the turmeric, coriander, and cumin. Heat served by itself, as a side dish, or over the grapeseed oil in a large skillet over medium red rice or lentils for a heartier meal.

heat and add the onion mixture. This mixture may stick in the pan, so continue to add small 4 large Finnish yellow potatoes,

amounts of water to avoid sticking or burning.

cut into 1-inch pieces

■ Add the potatoes, the rest of the water, and 1 large onion, chopped

the sesame oil to the skillet. Stir to coat the 5 cloves garlic, chopped

potatoes completely, and lower the heat. Over 1 tablespoon peeled and

medium-low heat, simmer 10–12 minutes or

chopped fresh ginger

until the potatoes are tender, adding more 1 cup water

water if needed.

1 teaspoon ground turmeric

■ Remove from the heat and stir in the chopped 5 teaspoon ground coriander

cilantro. Serve immediately.

5 teaspoon ground cumin

4 cup grapeseed or canola oil

nutritional analysis per serving

1 tablespoon sesame oil

118.31 calories; 3.72 g fat (28% calories from fat); 2.31 g protein; 19.63 g carbohydrate; 0 mg cholesterol; 5 cup chopped cilantro

50.15 mg sodium

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Prosciutto and Veggies

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 20 to 25 minutes

SERVE: Serves 6

Prosciutto is an Italian aged, dry

■ In a small saucepan, steam or boil the broc-cured spiced ham that is cut paper-

coli, Brussels sprouts, and asparagus.

thin. It has a wonderful flavor and

■ In a large skillet, heat 1 tablespoon of the oil blends well with this recipe.

and sauté the prosciutto until crisp, 5 to 7 minutes, stirring occasionally. Remove from the 1 cup broccoli, chopped

skillet and add the broccoli, Brussels sprouts, 1 cup Brussels sprouts, cut in

and asparagus. You may need to add another half and trimmed

tablespoon of olive oil. Sauté the veggies over 1 cup asparagus, cut into 1-inch

medium-high heat until tender and slightly pieces

browned. Add the prosciutto, salt, pepper, and 2 tablespoons olive oil

balsamic vinegar. Serve immediately.

1 ounce prosciutto, chopped

5 teaspoon salt

nutritional analysis per serving

4 teaspoon freshly ground

79.08 calories; 5.50 g fat (62% calories from fat); pepper

4.66 g protein; 4.02 g carbohydrate; 6.61 mg cholesterol; 634.29 mg sodium

1 tablespoon balsamic vinegar

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Quinoa and Tofu

NO DAIRY, EGGS, OR NUTS

PREP TIME: 40 minutes

SERVE: Serves 4

Tofu and quinoa, two great sources of

■ Heat the vegetable stock in a medium-size protein, team up with a few vegetables saucepan until boiling. Add the quinoa and to provide a hearty side dish. Feel free reduce the heat. Simmer for 15 to 20 min-to add other vegetables to this, or toss utes, or until the quinoa is light and fluffy.

in a few red pepper flakes to give it

■ While the quinoa is cooking, drain the tofu some heat!

on paper towels (15 to 20 minutes). Cut into cubes.

1 cup vegetable stock

■ In a medium-size skillet, heat oil and sauté the 1 cup quinoa

onion and pepper for 5 to 6 minutes. Add the 8 ounces extra-firm tofu

cubed tofu and garlic, and continue to sauté for 2 teaspoons olive oil

another 3 to 4 minutes. Add the cooked

1 small red onion, chopped finely

quinoa, pepper, and parsley. Toss until well 1 medium-size red bell pepper,

blended.

sliced

1 tablespoon chopped garlic

nutritional analysis per serving

270.59 calories; 8.57 g fat (26% calories from fat); 12.80 g protein; 38.74 g carbohydrate; 0 mg cholesterol; 50.68 mg sodium

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Ratatouille

NO DAIRY, EGGS OR NUTS

PREP/COOK TIME: 15 hours

SERVE: Serves 8

This is such a hearty stew. It lacks suf-

■ Sprinkle the eggplant cubes with 1 teaspoon ficient protein for a complete meal, but of the salt and set on paper towels to absorb you could add some chopped, cooked

liquid for 20 minutes, turning after 10 min-chicken breasts or cannelloni beans to utes. Rinse and pat dry.

increase the protein. This is wonderful

■ In a large Dutch oven, combine the olive oil served over polenta, but you can also

and onion, and sauté for 4 to 5 minutes, or serve it over rice, or simply by itself.

until soft. Add the zucchini, peppers, garlic, mushrooms, and eggplant, and sauté for

1 large eggplant, peeled and cut

another 8 to 10 minutes. Add the tomatoes, into 1-inch cubes

red wine, basil, bay leaf, and parsley. Simmer 2 teaspoons salt

over medium-low heat for 30 minutes. Add

3 tablespoons olive oil

the freshly ground pepper and a teaspoon of 1 large red onion, chopped

salt, and cover. Simmer until veggies are

4 medium-size zucchini, cut into

cooked through, about 1 hour

4 -inch-thick chunks

1 large red bell pepper, chopped

nutritional analysis per serving

1 large yellow bell pepper,

277.25 calories; 15.94 g fat (52% calories from fat); chopped

24.73 g protein; 8.31 g carbohydrate; 555.32 mg cholesterol; 381.70 mg sodium

10 cloves garlic, chopped

1 cup mushrooms, sliced

2 (15-ounce) cans stewed

tomatoes

4 cup red wine

1 cup fresh basil, chopped

1 cup chopped fresh parsley

5 teaspoon freshly ground

pepper, or to taste

1 bay leaf

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Red Curry Seafood

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 30 minutes

SERVE: Serves 6

I like adding calamari to this dish.

■ Combine the flour, salt, and pepper, season-This recipe reminds me of my favorite

ing to taste.

Asian restaurant—the smells as it

■ Clean and devein the shrimp and dredge in the cooks, the warmth of the curry—it’s

flour mixture. Heat a large skillet, and heat 2

just delightful.

tablespoons of the olive oil. Add the shrimp and cook on high to sear in the juices. Cook for 1

4 cup brown rice flour

to 2 minutes on each side. Remove from the Salt and pepper

heat and set aside. Add 1 tablespoon of the 1 pound jumbo shrimp, fresh if

olive oil and the vegetables to the skillet and stir-possible

fry until crisp-tender, 8 to 10 minutes. Reduce 3 tablespoons olive oil

the heat and simmer for a minute or two.

1 small zucchini, sliced

■ In small skillet, combine the coconut milk 1 small red onion, chopped

and red curry paste. Stir and cook until it 3 cloves garlic, minced

comes to a boil. Reduce the heat and con-

1 small red bell pepper, sliced

tinue to cook for about 5 minutes. Combine 1 cup bok choy, chopped

the coconut mixture with the shrimp mixture 1 cup napa cabbage, chopped

and heat through.

2 large carrots, chopped

■ I serve this dish over red rice, but any rice is 4 pound fresh green beans

fine.

1 (12-ounce) can light coconut

milk

nutritional analysis per serving

5 tablespoon red curry paste

332.12 calories; 21.88 g fat (55% calories from fat); 20.00 g protein; 17.07 g carbohydrate; 114.91 mg cholesterol; 940.16 mg sodium

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Roast Leg of Lamb

with Caper Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare; roasting times vary SERVE: Serves 8

If you like garlic, try making a few

■ Preheatthe oven to 325°F.

slits in the leg before roasting, and

■ Rinse the lamb and pat dry. Baste with the slip a half clove of garlic into each slit.

olive oil and sprinkle on the herbs, salt, Be sure to test for doneness with a

and pepper. Bake until the lamb reaches

meat thermometer. If you don’t like

175°–180°F.

capers, you can serve this with mint

nutritional analysis per serving

sauce, or try the Peach Salsa on page

231.35 calories; 15.32 g fat (60% calories from fat); 190.

21.23 g protein; 0.74 g carbohydrate; 75.98 mg cholesterol; 210.88 mg sodium

1 (2-pound) leg of lamb

2 tablespoons olive oil

2 tablespoons chopped parsley

1 teaspoon fresh rosemary

5 teaspoon salt

Freshly cracked pepper, to taste

1 recipe Caper Sauce (page 188)

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Roast Pork Tenderloins

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 20 minutes to bake SERVE: Serves 6

My main taste tester, Daniel, loved

■ In a large bowl combine the pears, nectarines, this recipe. I’ve made this dish with

olive oil, and 2 tablespoons of the sage. Stir the nectarines as directed, but I have until well blended. Set aside.

also made it with peaches and it’s just

■ Heat the oven to 500°F. Prepare the tenderas good.

loins by cutting four slits in each tenderloin and stuffing half a clove of garlic into each 2 pears, quartered

slit. Sprinkle salt and pepper over the meat 5 dried nectarines or peaches

and rub with 1 tablespoon of the sage.

2 tablespoons olive oil

■ Place the tenderloins in a large roasting pan, 3 tablespoons fresh sage,

arrange the fruit around the meat, and pour chopped, or herbes de

the olive oil over the top. Sprinkle in the herbs.

Provence

Bake for 20 minutes in total, turning the meat 2 pounds pork tenderloins

and fruit halfway through. Be sure to coat the 4 cloves garlic, peeled and sliced

in half

fruit with juices from the roasting pan.

1 teaspoon salt

nutritional analysis per serving

1 teaspoon pepper

345.08 calories; 13.63 g fat (35% calories from fat); 34.10 g protein; 22.01 g carbohydrate; 89.21 mg cholesterol; 273.71 mg sodium

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Salmon with Miso

NO DAIRY, EGGS, OR NUTS

PREP TIME: 2 hours to prepare and 15 minutes to cook SERVES: Serves 4

This salmon is wonderful as is, or

■ Place the brown rice syrup, lemon juice, served over a bed of lightly steamed

miso, ginger, and garlic in a food processor or spinach. For a richer meal, serve over blender and puree until smooth.

mashed potatoes, pouring the sauce

■ Lay the salmon fillet in a flat baking dish and over the top before serving. Top with

cover with the miso sauce. Place in the refrig-chopped green onions, if desired.

erator for 1 to 2 hours. Remove the fish from the miso sauce. Reserve sauce. Preheat the 2 tablespoons brown rice syrup

grill and cook the salmon for 6 to 7 minutes on 2 tablespoons lemon juice

each side, or until done. Heat the reserved 1 cup miso

miso sauce and pour over the grilled salmon.

1 teaspoon peeled and grated

fresh ginger

nutritional analysis per serving

334.96 calories; 9.09 g fat (24% calories from fat); 3 cloves garlic, minced

29.53 g protein; 36.21 g carbohydrate; 26.08 mg choles-1 pound salmon fillet

terol, 360 mg sodium

2 green onions, chopped

(optional)

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Salsa Chicken

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and about 30 minutes to cook SERVES: 6

This is an easy meal to prepare. For a

■ Combine the salsa (see below) and water in a complete meal, add a salad and the

small bowl and set aside.

Mexican Cornbread found on page 35.

■ In a large skillet, sauté the garlic in olive oil This chicken is also quite nice served over medium heat for 1 to 2 minutes. Add the over a bed of quinoa.

chicken breasts and cook on each side for 5

minutes.

1 cup salsa (see box)

■ Add the salsa mixture, salt, and pepper to the 4 cup water

skillet. Turn heat to medium-low and cover.

2 cloves garlic, minced

Simmer for 20 minutes, or until the chicken 1 tablespoon olive oil

is tender.

4 chicken breasts, skinned

Salt and pepper

Salsa Recipe

PREP TIME: 10 minutes

5 cup fresh tomatoes, chopped

5 cup red onion, chopped

1 tablespoon finely chopped cilantro

4 teaspoon ground cumin

4 teaspoon salt

Freshly ground black pepper, to taste

In a large bowl, mix together all the

ingredients.

nutritional analysis per serving

524.43 calories; 9.24 g fat (15% calories from fat); 48.08 g protein; 61.59 g carbohydrate; 91.25 mg cholesterol; 333.73 mg sodium

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Sea Bass with Basil

NO EGGS OR NUTS

PREP TIME: 20 minutes

SERVES: 4

This is a wonderful fish dish, high in

■ Preheat the grill (or you can also sauté the protein, low in carbs, and full of flavor.

fish on the stove).

You can use other white fish in place of

■ Place the basil, garlic, Parmesan cheese, and the sea bass, such as cod or snapper.

olive oil in a blender and process until

Feel free to use whatever is native to smooth. If the mixture is too thick, thin it your region. Grilling will vary depend-with either water, soup stock, or a touch of ing on the thickness of the fish.

wine.

■ Grill the fish for 5 to 8 minutes on each side, 4 cup fresh basil

or until done, sprinkle with pepper, and serve 2 cloves garlic

with the basil pesto on the side.

3 tablespoons grated Parmesan

cheese

nutritional analysis per serving

214.83 calories; 10.59 g fat (44% calories from fat); 2 tablespoons olive oil

25.97 g protein; 3.48 g carbohydrate; 0 mg cholesterol; 4 (4-ounce) sea bass fillets

437.26 mg sodium

4 teaspoon pepper

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Shrimp Curry

NO DAIRY, EGGS, OR NUTS

PREP TIME: 20 to 30 minutes

SERVES: 6

I suggest you serve this over rice noo-

■ In a large skillet, heat the oil and sauté the dles but, for a change, why not serve it onion until soft, about 5 minutes. Add the red over roasted spaghetti squash? Spa-bell pepper, ginger, and garlic. Continue to ghetti squash is a very low-calorie

cook, stirring occasionally, for 2 minutes. Add squash. A 4-ounce serving only yields 37

the cabbage and bok choy, and sauté until

calories. It stores for about a month in soft, 2 to 3 minutes.

a cool place, and is available year

■ In a small pan, heat the coconut milk. Add round. To prepare it, pierce in all over the red curry paste and the fish sauce. Stir to several times with a fork and bake in a combine well. Add to the vegetables and heat 375°F oven for about an hour, or until until mixture thickens. Set aside.

the flesh is soft. Cut open and scoop out

■ In a small saucepan, sauté the shrimp in 1

the spaghetti-like pulp and place in a tablespoon of oil until cooked, 1 to 2 minutes large bowl. Add the shrimp curry and

on each side. Add to the vegetable mixture.

toss. You’ll love it.

■ Cook the rice noodles according to the package directions and drain. Place in a large 2 tablespoons olive oil

bowl. Add the shrimp mixture and toss well.

1 large red onion, chopped finely

Serve immediately.

1 large red bell pepper, sliced

thinly

nutritional analysis per serving

284.10 calories; 20.39 g fat (61% calories from fat); 1 tablespoon peeled and grated

10.84 g protein; 17.11 g carbohydrate; 57.46 mg choles-fresh ginger

terol; 102.33 mg sodium

4 cloves garlic, minced

1 cup chopped napa cabbage

5 pound baby bok choy, chopped

14 ounces light coconut milk

2 teaspoons red curry paste

2 tablespoons Asian fish sauce

5 pound medium-size shrimp,

washed and deveined

1 tablespoon oil

8 ounces rice noodles

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Shrimp Frittata

NO DAIRY OR NUTS

PREP/COOK TIME: 45 minutes

SERVES: 4

What I like about the frittata is there is

■ Preheat the oven to 350°F.

no crust, so it’s easy to make, contains

■ In a 10-inch ovenproof skillet, heat the oil far less calories than quiche, and

and add the onion. Sauté until soft, 3 to 4

takes less time. If you don’t like

minutes. Add the bell pepper, zucchini, and shrimp, replace it with a meat of your garlic. Sauté for 2 minutes.

choice or tofu.

■ In a separate bowl, beat the eggs. Slowly add to the vegetable mixture. Add the parsley and 1 tablespoon olive oil

tomato. Arrange the shrimp on top, and

1 large onion, chopped finely

sprinkle with salt and pepper. Place in the 1 medium-size red bell pepper,

preheated oven and bake until set, 10 to 15

chopped

minutes.

1 small zucchini, sliced

■ Serve warm.

3 cloves garlic, chopped

8 eggs

nutritional analysis per serving

277.25 calories; 15.94 g fat (52% calories from fat); 5 cup choppedparsley

24.73 g protein; 8.31 g carbohydrate; 555.32 mg choles-1 large tomato, chopped

terol; 381.70 mg sodium

6 ounces shrimp, peeled,

washed, and deveined

4 teaspoon salt

4 teaspoon pepper

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Shrimp Jambalaya

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and 30 to 40 minutes to cook SERVES: 8

Be sure to use long-grain rice in this

■ Sauté the onion, peppers, celery, leeks, chiles, recipe. If you use a heartier rice such and mushrooms in a Dutch oven over

as short-grain brown rice, you will

medium-high heat for 7 minutes, or until the need to increase the cooking time, as

vegetables are soft. Add the garlic and cook it will take longer to cook. This recipe another 2 minutes. Add the vegetable broth, is a full meal, and is great leftover for rice, herbs, and tomatoes. Bring to a boil and lunch or another meal.

then reduce the heat to low. Cover and cook until the rice is tender, about 30 minutes. Add 2 tablespoons extra-virgin

the shrimp and heat through.

olive oil

1 large onion, chopped finely

nutritional analysis per serving

268.68 calories; 7.01 g fat (23% calories from fat); 1 large red bell pepper, chopped

18.25 g protein; 33.81 g carbohydrate; 87.41 mg choles-5 large green bell pepper,

terol; 1179.89 mg sodium

chopped

5 cup celery, chopped

1 small leek, chopped

1 (10-ounce) can diced green

chiles

5 pound fresh mushrooms,

cleaned and sliced

5 cloves garlic, chopped

4 cups vegetable broth

15 cups long-grain brown rice

1 tablespoon chopped fresh

parsley

5 teaspoon dried thyme

1 (145-ounce) stewed tomatoes

with oregano and basil

1 pound medium-size shrimp,

washed, peeled, and deveined

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Spinach and Mushroom Quiche

NO NUTS

PREP TIME: 15 minutes to prepare and 40 to 45 minutes to bake SERVES: 6

This quiche is great for breakfast,

■ Preheat the oven to 350°F.

lunch, or dinner. I don’t think it will last

■ Steam the spinach until it wilts, about 5 min-long in your house, but it sure is good utes. Drain well and let cool. Be sure to

as leftovers. This makes a great meal

squeeze out the excess liquid from the spinach, to take to a brunch during the holidays.

then chop coarsely.

You can also make this recipe using

■ In a medium-size skillet, heat the oil and sauté swiss chard—it’s delightful.

the onion until soft. Add the garlic and mushrooms, and continue cooking for 2 to 3 minutes.

4 cups fresh spinach, washed (or

Add the spinach and mix well. Roll out your 10 ounces frozen)

pastry dough and place it carefully in a greased 2 tablespoons olive oil

pie plate. Spread the cottage cheese over the 5 cup red onion, chopped fine

pastry. Next, spread the spinach mixture over 2 cloves garlic, chopped fine

the cottage cheese, then spread the Swiss

1 cup mushrooms, sliced

cheese over the top.

pastry dough (see page 223)

■ In a small bowl, beat the eggs and combine 5 cup cottage cheese

with the milk, nutmeg, salt, and pepper. Pour 1 cup Swiss cheese, grated

over the spinach and cheese, and bake for 40 to 2 large eggs, beaten

45 minutes. Oven temperatures vary, so check 1 cup milk

the quiche at 35 minutes. If it is set, remove 4 teaspoon grated nutmeg

from the oven. Otherwise, continue baking

5 teaspoon salt

until the quiche is set and lightly browned.

4 teaspoon pepper

This delicious quiche can be made ahead and stored in the refrigerator.

nutritional analysis per serving

191.90 calories; 13.42 g fat (62% calories from fat); 12.49 g protein; 5.51 g carbohydrate; 92.25 mg cholesterol; 362.41 mg sodium

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Stir-fried Veggies

with Tomato Pesto

NO EGGS OR NUTS

PREP/COOK TIME: 30 minutes

SERVES: 4

This is a great stir-fry, but by itself it

■ Heat the olive oil in a large skillet. Sauté the lacks protein. You can add tofu,

onions, carrots, and red bell pepper over

chicken, or beef to increase the

medium-high heat for 4 to 5 minutes, then add amount of protein or serve it along

the garlic, zucchini, green beans, and cabbage.

side the Sweet-and-Sour Chicken on

Continue cooking until the veggies begin to page 127 or the Beef and Broccoli stir-brown and are cooked through. Meanwhile,

fry on page 84.

place all the pesto ingredients in a blender and puree until smooth. Lower the heat and add the 2 tablespoons olive oil

tomato pesto, salt, and pepper.

1 small onion, sliced finely

■ I serve this dish over red rice, but if you don’t 4 pound baby carrots, chopped

have red rice, serve over any rice you prefer.

1 small red bell pepper, sliced

finely

nutritional analysis per serving

133.53 calories; 8.93 g fat (59% calories from fat); 3 cloves garlic, minced

3.51 g protein; 12.27 g carbohydrate; 1.08 mg choles-1 small zucchini, sliced

terol; 104.37 mg sodium

5 pound fresh green beans,

steamed, cut in half

4 leaves napa cabbage, chopped

1 tablespoon tomato pesto (see

below)

Salt and pepper, to taste

Tomato Pesto:

1⁄3 cup sun-dried tomatoes,

drained and softened in water

3–4 cloves garlic, minced

4 cup olive oil (more if too dry)

5 cup chopped fresh basil

leaves

4 cup chopped fresh parsley

4 cup grated Parmesan cheese

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Stuffed Bell Peppers

NO DAIRY OR EGGS

PREP TIME: 15 minutes to prepare and about 45 minutes to cook and bake SERVES: 4

If you don’t have any pine nuts on hand,

■ Preheat the oven to 350°F.

try substituting walnuts or pecans. You

■ Cook the rice according to the directions on can leave the nuts out altogether if you the packaging. Set aside.

prefer, but they really do add a nice

■ Heat a large skillet over medium heat and crunch and flavor to the dish.

sauté the onion until soft, about 5 minutes.

Add the garlic and sauté for an additional 3

5 cup cooked basmati rice

minutes.

2 tablespoons olive oil

■ Cut each pepper in half and scoop out the 1 large red onion, chopped finely

seeds. Set aside. Meanwhile, add the fresh 2 cloves garlic, minced

and dried tomatoes to the onions and garlic, 3 large bell peppers (red, green

and sauté for 1 minute. Add the spices and or yellow)

parsley, and cook for 2 minutes. Stir in the 5 pound Roma tomatoes, peeled

pine nuts and cooked rice, then stuff the pep-and chopped

pers with this mixture.

5 sun-dried tomatoes, chopped

■ Pour water into the bottom of an 8-inch

1 teaspoon ground cumin

square baking pan and place the peppers

5 teaspoon groundallspice

bottom side down. Cover with foil and bake 5 teaspoon chile powder

for 30 minutes.

3 tablespoons chopped parsley

■ Uncover and bake another 15 minutes. Serve 2⁄3 cup pine nuts

warm.

nutritional analysis per serving

278.23 calories; 22.98 g fat (70% calories from fat); 5.72 g protein; 17.75 g carbohydrate; 0 mg cholesterol; 65.41 mg sodium

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Stuffed Winter Squash

NO EGGS

PREP TIME: 30 minutes to prepare and 20 minutes to bake SERVES: 4

Years ago I visited Moosewood Restau-

■ Preheat the oven to 350°F.

rant in Ithaca, New York. I love all the

■ Slice the squash in half and scoop out the Moosewood cookbooks, and was thrilled

seeds. Place the squash, cut side down, in a to eat dinner in their restaurant. I had baking pan and add enough water to cover the a stuffed winter squash there that

bottom of the pan. Bake at 350°F for 30 to 40

knocked my socks off. I couldn’t wait to minutes, or until the squash is soft to the touch.

come home and try to make something

Remove from the oven and set aside.

similar. This is as close as I could get,

■ In a large skillet, sauté the chopped onion, and I just love it. I hope you do, too.

red bell pepper, and apple in the oil for 4 to 5

minutes. Add the garlic and rosemary, and

2 medium-size butternut squash

continue to sauté for 1 minute.

Water as needed

■ Scoop out the insides of the squash (but keep 1 large onion, chopped finely

the shells), add to the onion mixture, and sauté 1 large red bell pepper, chopped

for 1 to 2 minutes. Remove from the heat and finely

add the Parmesan cheese and walnuts.

1 large apple, chopped finely

■ Lay the squash shells skin side down on a 2 tablespoons olive oil

baking sheet and carefully stuff the vegetable 3 cloves garlic, minced

mixture into each half of the squash. Sprin-1 teaspoon fresh rosemary

kle with the salt and pepper. Bake at 350°F

4 cup freshly grated Parmesan

for 20 minutes, or until heated through.

cheese

5 cup walnuts or pecans,

nutritional analysis per serving

chopped coarsely

159.47 calories; 9.76 g fat (51% calories from fat); 5 teaspoon salt

3.52 g protein; 18.25 g carbohydrate; 50 mg cholesterol; 295.47 mg sodium

4 teaspoon freshly ground

pepper

Main Courses

125

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Sun-dried Tomato Meat Loaf

NO NUTS

PREP TIME: 30 minutes to prepare and about 1 hour to bake SERVES: 8

This is a wonderful base for a meat

■ Preheat the oven to 350°F.

loaf, but you can certainly add to it. I

■ Soften the tomatoes in the boiling water and have added kalamata olives, a dash of

then drain. Chop and place in a large bowl.

red wine, or cornflakes in place of the Add the crushed cereal and mix to coat. Set millet or rice cereal. I usually make it aside.

with the bison, but it can be made with

■ Sauté the onion and green pepper in the

beef or turkey, too.

olive oil until soft, about 5 to 6 minutes. Add the garlic and sauté for another minute. Add 1 cup sun-dried tomatoes

to the tomato mixture, then the broth. Beat 2 cups boiling water

the eggs and add to the mixture. Mix well.

4 cup rice or millet cereal,

Add the cheese, herbs, seasonings, and meat.

crushed

Stir until well blended.

1 large onion, chopped

■ Press the mixture into a 9 ϫ 5-inch loaf pan 5 medium-size green bell pep-lightly coated with vegetable oil spray. Bake per, chopped

for 1 hour, or until the temperature of the 1 tablespoon olive oil

loaf, when measured with a roasting ther-

4 cloves garlic, minced

mometer, reaches 170°F.

2 tablespoons mushroom or

vegetable broth

■ Remove from the oven and let cool for 5 to 2 large eggs

10 minutes before removing from the loaf

5 cup creamy havarti cheese,

pan. Cut into slices and serve warm.

shredded

nutritional analysis per serving

2 teaspoons dried basil

303.06 calories; 21.23 g fat (62% calories from fat); 1 teaspoon dried parsley

21.07 g protein; 7.04 g carbohydrate; 121.49 mg choles-1 teaspoon dried oregano

terol; 308.08 mg sodium

5 teaspoon dried thyme

5 teaspoon freshly ground

pepper

5 teaspoon salt

15 pounds ground turkey, beef,

or buffalo

vegetable oil spray

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Sweet-and-Sour Chicken

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and up to 15 hours to bake SERVES: 6

Serve this with the Stir-fried Veggies

■ Preheat the oven to 350°F.

found on page 123 and you have a

■ Combine all ingredients except the chicken great meal.

in a small bowl and stir until well blended.

■ Place the chicken sections in a 9 ϫ 13-inch 5 cup wheat-free tamari sauce

baking dish. Cover with the sauce and bake 6 cup fruit sweetened ketchup

for 1 to 1½ hours, or until done.

4 cup agave nectar

nutritional analysis per serving

3 cloves garlic, minced

121.04 calories; 0.73 g fat (5% of calories from fat); 1 teaspoon prepared mustard

12.28 g protein; 19.05 g carbohydrate; 22.81 mg choles-1 fryer chicken, cut into pieces

terol; 1711.23 mg sodium

Main Courses

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Vegetable Frittata

NO NUTS

PREP/COOK TIME: 45 to 50 minutes

SERVE: Serves 6

This can be served for breakfast,

■ In a 10-inch skillet, heat the olive oil and sauté brunch, or dinner. It is beautiful and the onion until soft, 4 to 5 minutes. Add the chock full of complex carbohydrates

potatoes and yams and continue cooking, cov-and protein. It tastes great and should ered, for 8 to 10 minutes, or until the potatoes be served hot.

are tender. Add the zucchini, spinach, red bell pepper and garlic. Cook for 3 minutes. Set 2 tablespoons olive oil

aside the skillet. Turn off heat.

1 cup red onions, sliced thinly

■ In a large bowl, combine the eggs, egg whites, 1 cup red potatoes, sliced thinly

herbs and salt. Pour over the vegetable mixture 1 cup yams, sliced thinly

and stir to mix well. Cook over low heat until 1 small zucchini, sliced thinly

the eggs begin to set, about 10 minutes. Place 1 cup chopped spinach

the chopped tomatoes on top. Sprinkle the

1 large red bell pepper, chopped

Swiss cheese and freshly ground pepper over 3 cloves garlic, chopped

the top. Cover and cook until the cheese is 4 large eggs

melted and the eggs are set.

8 egg whites

nutritional analysis per serving

1 teaspoon dried oregano

250.23 calories; 13.41 g fat (47% calories from fat); 1 tablespoon dried parsley

15.89 g protein; 16.75 g carbohydrate; 158.39 mg cho-5 teaspoon salt

lesterol; 363.90 mg sodium

4 ounces Swiss cheese, grated

4 teaspoon freshly ground

pepper

5 cup chopped fresh tomatoes

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pasta, rice,

and beans

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Artichoke Heart Risotto

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 35 to 45 minutes

SERVE: Serves 6

I love risotto, and this version is quite

■ In a Dutch oven or large skillet, heat the olive good. I recommend you use Italian

oil over medium heat. Add the red onion and kalamata olives in this recipe to

sauté 4 to 5 minutes. Add the bell pepper, gar-enhance the flavors. If you wish to add lic, and artichoke hearts. Continue to sauté for some cheese, fresh grated Parmesan

2 to 3 minutes more. Add the rosemary, pars-is best.

ley, and rice. Stir to mix all ingredients.

■ In a separate saucepan, heat the mushroom 2 tablespoons olive oil

broth to a boil. Slowly add, a ladleful at a 1 large red onion, chopped

time, to the rice mixture, stirring constantly 1 large red bell pepper, chopped

and making sure all of the liquid is absorbed 4 cloves garlic, minced

before adding more. Continue this process

1 (12-ounce) can artichoke

until all of the broth has been added and the hearts, drained, chopped

rice mixture is cooked through. Add the

5 teaspoon dried rosemary

olives, and salt and pepper, to taste. Serve 4 cup fresh parsley

immediately.

2 cups arborio rice

1 quart mushroom or chicken

nutritional analysis per serving

broth

383.66 calories; 10.10 g fat (23% calories from fat); 7.75 g protein; 64.76 g carbohydrate; 0 mg cholesterol; 5 cup olives, pitted and sliced

1051 mg sodium

5 teaspoon salt

4 teaspoon ground pepper

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Bean and Mushroom Chili

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes preparation and 1 hour cooking time SERVE: Serves 8 to 10

If you are looking for a high-protein

■ Heat the olive oil in a Dutch oven over

meal this is it. The combination of the medium-high heat. Add the mustard seeds,

black beans and cannellini beans with

chile powder, cumin, and cardamom. Stir con-the mushrooms is delightful. The mus-

stantly until the seeds start to pop. Add the tard seeds really add a unique flavor to onion, garlic, mushrooms, and water. Reduce this dish. Feel free to adjust the amount the heat and cook for 10 minutes, covered.

of mustard to suit your taste. I like addi-Uncover and continue cooking until the liq-tional cilantro as a garnish. You can

uid is absorbed and veggies are lightly

also add a dollop of guacamole on top.

browned, stirring frequently. Add the beans, mushroom broth, and tomato paste, and stir to 1 tablespoon extra-virgin olive

blend well. Add the cilantro and cook over low oil

heat until heated through—about 1 hour.

1–2 tablespoons mustard seeds

■ This is wonderful served with yogurt and 1 tablespoon chile powder

additional cilantro.

15 teaspoons cumin seeds or

ground cumin

nutritional analysis per serving

5 teaspoon ground cardamom

323.13 calories; 5.33 g fat (14% calories from fat); 19.64 g protein; 52.72 g carbohydrate; 0 mg cholesterol; 1 large onion, chopped

658.96 mg sodium

3 cloves garlic, chopped

6 pound mushrooms, cleaned

and sliced

5 cup water

1 (14-ounce) can organic black

beans, drained

1 (145-ounce) can cannellini

beans (white kidney beans),

drained

3 cups mushroom or chicken

broth

1 (6-ounce) can tomato paste

5 cup fresh cilantro

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Bean and Quinoa Chili

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 60 to 70 minutes

SERVE: Serves 8

Quinoa is a light and fluffy seed, usu-

■ Combine the quinoa and water in a saucepan.

ally called a grain. It adapts well in Cover and bring to a boil over medium-high most recipes and adds a nice texture

heat. Lower the heat and cook until the liquid to this recipe.

is absorbed and the quinoa is light and fluffy, about 15 minutes. Remove from the heat and 1 cup quinoa, rinsed and drained

let stand 10 minutes.

2 cups water

■ Meanwhile, heat the oil in a large skillet and 1 tablespoon vegetable oil

add the onion, bell peppers, carrots, and

1 large onion, diced

jalapeño. Sauté for 5 to 6 minutes over

1 large green bell pepper,

medium heat. Stir in the beans, crushed toma-chopped finely

toes, and herbs. Cook for about 30 minutes 1 large red bell pepper, chopped

over low heat. Add the quinoa and heat

finely

through. Season with salt and pepper.

1 cup diced carrots

1 jalapeño pepper, seeded and

nutritional analysis per serving

chopped finely

228.51 calories; 2.82 g fat (8% calories from fat); 2 (14-ounce) cans kidney beans,

11.11 g protein; 43.29 g carbohydrate; 0 mg cholesterol; drained

614.87 mg sodium

1 (28-ounce) can crushed

tomatoes

1 tablespoon chile powder

1 teaspoon dried oregano

2 teaspoons ground cumin

5 teaspoon salt

4 teaspoon ground pepper

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Bean Burgers

NO DAIRY OR NUTS

PREP TIME: 10 minutes to prepare and 10 to 15 minutes to cook SERVE: Serves 4 (2 patties per serving)

These burgers can be served on top

■ Finely chop the zucchini, mushrooms, garlic, of a large sliced tomato and a bed of

and onion. Place in a large bowl. Add the

lettuce, or with a salad and a veg-

egg, olive oil, herbs, garbanzo flour, salt, and etable for a quick, easy meal. For an

pepper. Mix until well blended.

egg-free patty, combine 3 tablespoons

■ In a large skillet, heat the vegetable oil over of water with 1 tablespoon of ground

medium-high heat. With a large spoon,

flaxseeds. Blend together until thick, scoop out the batter and drop onto the skillet and add to the mixture.

to form four to six patties about ½-inch thick.

Lower the temperature to medium after they 5 cup zucchini

start to brown, and cook slowly. They should 1 cup mushrooms

cook about 5 minutes on each side.

2 cloves garlic

nutritional analysis per serving

5 small onion

141.39 calories; 11.86 g fat (74% calories from fat); 1 egg

3.11 g protein; 6.46 g carbohydrate; 61.33 mg choles-2 tablespoons olive oil

terol; 314.52 mg sodium

1 teaspoon dried basil

1 teaspoon driedoregano

5 teaspoon dried parsley

1 cup garbanzo bean flour

5 teaspoon salt

4 teaspoon ground pepper

1 tablespoon vegetable oil, for

frying

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Bean Enchiladas

NO EGGS OR NUTS

PREP TIME: 20 minutes to prepare and about 20 minutes to cook SERVE: Serves 4

Corn tortillas often break while

■ Preheat the oven to 350°F.

rolling up with fillings. So why not try

■ Mash the beans in a bowl until smooth.

the crêpe recipe in place of the tor-

■ Sauté the onion and garlic in oil until they tillas? They won’t have an affect on the begin to brown. Add the spices, lime juice, flavor, and will help you keep the bur-and beans. Heat through.

ritos intact while you eat them.

■ Soften the corn tortillas by wrapping them in a damp towel and placing in the microwave

1 cup cooked kidney beans

for 30 seconds. You can also soften tortillas in 1 cup cooked black beans

a skillet over a mid-to-low heat. Place about 1 small onion, chopped

⅓ cup of the bean mixture and a small

2 cloves garlic, minced

amount of cheese on each tortilla and roll up.

2 tablespoons olive oil

Place seam side down in a casserole dish and 1 tablespoon chile powder

cover with salsa. Sprinkle with the remaining 1 teaspoon cumin

cheese. Bake for 15 to 20 minutes, or until the 1 tablespoon lime juice

sauce begins to bubble and the cheese is

8 corn tortillas

melted.

3 cups salsa

5 cup cheddar cheese, shredded

You can use nondairy Cheddar cheese if you (optional)

prefer.

nutritional analysis per serving

439.92 calories; 14.98 g fat (30% calories from fat); 17.71 g protein; 64.38 g carbohydrate; 17.33 mg cholesterol; 1195.73 mg sodium

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Black Bean Burritos

NO NUTS

PREP TIME: 30 minutes to prepare, from start to finish SERVE: Serves 4

These are my son Rory’s favorite bur-

■ Preheat the oven to 350°F.

ritos. We like them with lots of cilantro

■ Heat the olive oil in a large skillet or Dutch and lime, but you can always cut it

oven and add the onion. Sauté over medium

down to suit your taste. We’ve also

heat for 3 to 4 minutes, or until soft, then add used yogurt in place of the sour

the green bell pepper, red bell pepper, jalapeño cream, and love to make homemade

pepper, and garlic; continue sautéing for 3

guacamole to go with this meal.

minutes, or until vegetables are tender. Add This only makes enough for 4 peo-the beans, corn, cilantro, lime juice, chile ple; if you want leftovers you really

powder, salt, cumin, and red pepper flakes.

should double the recipe. Be sure to

Remove from the heat and set aside. Place the soften the tortillas in a towel in the corn tortillas in a moist towel and place in the oven or use the crêpes found on page

microwave for a few seconds, or soften by

214.

steaming on the stove in a pan with a small amount of water.

1 tablespoon olive oil

■ Spoon half a cup of the bean mixture across 1 cup chopped red onion

the center of each softened tortilla. Top each 5 cup chopped green bell

with 2 to 4 tablespoons of cheese, and roll up.

pepper

Place burritos seam side down in a greased 9-6 cup chopped red bell pepper

inch square baking dish. Sprinkle a small

2 tablespoons finely chopped

jalapeño pepper

amount of cheese on top and bake for 15 to 20

2 cloves garlic, minced

minutes, or until heated all the way through.

1 (15-ounce) can black beans,

Serve with salsa and sour cream, if desired.

drained and mashed

nutritional analysis per serving

5 cup corn, fresh or frozen

482.93 calories; 20.87 g fat (38% calories from fat); 3 tablespoons chopped cilantro

23.41 g protein; 62.09 g carbohydrate; 44.06 mg choles-3 tablespoons lime juice, fresh if

terol; 767.36 mg sodium

possible

15 teaspoons chile powder

4 teaspoon salt

1 teaspoon ground cumin

Dash of red pepper flakes

4 corn tortillas (softened)

15 cups Monterey Jack cheese,

shredded

5 cup salsa

4 cup sour cream (optional)

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Creamy Pesto Pasta

NO EGGS OR NUTS

PREP/COOK TIME: 20 minutes

SERVE: Serves 6

Spaghetti squash is a great alterna-

■ Cook the noodles according to the package tive to traditional pasta. I like lentil directions. Drain.

pasta, too, as is higher in protein and

■ In a large skillet, sauté the onion and garlic in provides a richer flavor, but it is hard the olive oil until soft, about 4 to 5 minutes. Add to find. Ask your local grocer or health the cheese and lower the heat. Stir until the food store to order it for you. You won’t cheese melts. Do not let this mixture come to be disappointed.

a boil or burn. Stir in the chicken broth, wine, and basil. Stir until the mixture is well blended 8 ounces rice noodles

and the basil is wilted. Add water if it is too 1 large red onion, finely chopped

thick.

5 cloves garlic, minced

■ Pour over the rice noodles and season with salt 1 tablespoon olive oil

and pepper to taste. Sprinkle with Parmesan 8 ounces Neufchâtel cheese

cheese, if desired.

6 cup chicken broth

4 cup dry white wine

Try this recipe using spaghetti squash.

1 cup chopped fresh basil

Salt

nutritional analysis per serving

Pepper

196.35 calories; 10.35 g fat (46% of calories from fat); Parmesan cheese (optional)

6.72 g protein; 20.04 g carbohydrate; 28.73 mg cholesterol; 258.77 mg sodium

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Indian-Style Lentils

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 1 hour. Can be made ahead and stored in the refrigerator SERVE: Serves 6

You’ll love the coconut milk in this

■ In a large skillet, heat the mustard seeds in recipe. This dish will warm you from

the oil. Cook until the seeds begin to pop; the inside out. Add more vegetables if add the onion. Continue cooking until the

you wish; cauliflower works well.

onion is soft, 4 to 5 minutes. Add the garlic Serve as a side dish, or for lunch as

and ginger, and continue cooking for 2 min-the main dish with a salad on the side.

utes. Add the turmeric and stir.

■ Add the lentils and cook, stirring frequently, 2 teaspoons mustard seeds

until the lentils begin to turn translucent, 4 tablespoons olive oil

about 3 minutes.

1 onion, chopped finely

■ Add the water, coconut milk, salt, and pep-3 cloves garlic, minced

per. Stir well. Bring to boil, then reduce the 1 tablespoon peeled and grated

heat and simmer 45 minutes, until done.

fresh ginger

1 teaspoon ground turmeric

nutritional analysis per serving

337.64 calories; 22.76 g fat (58% calories from fat); 1 cup red or yellow lentils

10.45 g protein; 26.53 g carbohydrate; 0 mg cholesterol; 4 cups water

402.27 mg sodium

14 cups light coconut milk

5–1 teaspoon salt

Freshly ground pepper, to taste

Pasta, Rice and Beans

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Lentil Patties with Spinach

NO DAIRY OR EGGS (CONTAINS PEANUT OIL)

PREP/COOK TIME: 30 minutes (not including soaking time) SERVE: Serves 4

These patties are a great source of

■ Soak the lentils overnight in water. Drain and protein, and a wonderful lunch or

puree in a blender with the vegetable stock snack food. You can store them in the

until smooth.

refrigerator for several days, and they

■ In a large bowl, combine all of the ingredi-taste great with a dollop of hummus

ents except the peanut oil; mix well.

or peanut sauce on top.

■ Heat a large skillet over medium-high heat and pour in a tablespoon of peanut oil. Drop 6 cup red or pink lentils,

a tablespoon of the mixture onto the skillet washed

and flatten it with the back of a spoon. Do this 3 tablespoons vegetable stock,

with as many patties as you can fit into the skil-plus more if needed

let. Cook for 2 minutes on each side, or until 3 cups spinach, chopped

browned. Remove from the heat and place on 1 small serrano chile

a dish. Repeat with remaining lentil mixture, 2 tablespoons leeks, chopped

finely

heating extra oil between batches as necessary.

1 clove garlic

nutritional analysis per serving

5 teaspoon salt

54.00 calories; 5.90 g fat (34% calories from fat); 1 tablespoon chopped cilantro

5.24 g protein; 20.65 g carbohydrate; 0.06 mg cholesterol; 196.83 mg sodium

2 teaspoons brown rice flour

3 tablespoons peanut oil

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Mushroom Risotto

NO EGGS OR NUTS

PREP/COOK TIME: 35 to 45 minutes

SERVE: Serves 6

Oh boy do I love this recipe. I highly

■ Sauté the mushrooms in 1 tablespoon of the recommend you use wild mushrooms

oil. Add the garlic and parsley once the juices in this recipe, such as chanterelles. It from the mushrooms begin to run. Remove

will really enhance the flavors. This

from the heat and cover. Set aside.

takes some time, as you have to keep

■ In a large skillet, sauté the onion in the rest of stirring the rice as it cooks, but it’s the oil over medium heat. Add the rice and worth it.

stir until it is coated with the oil and begins to pop. Add a ladleful of the hot vegetable broth 1 pound mushrooms, sliced

and stir the mixture until all of the liquid is 4 tablespoons olive oil

absorbed. Add another ladleful of broth, and 4 cloves garlic, minced

continue this process until all of the broth has 3 tablespoons chopped parsley

been added and the rice is cooked. Be sure to 1 small onion, chopped

stir continuously.

6 cup arborio rice

■ Remove from the heat and add the cheese and 6 cups vegetable broth, heated

tarragon. Add the mushrooms, salt, and pep-to boiling

per and serve.

6 ounces Swiss cheese, grated

1 tablespoon tarragon, fresh if

nutritional analysis per serving

possible

313.0 calories; 14.73 g fat (39% calories from fat); 11.23 g protein; 37.06 g carbohydrate; 15.18 mg choles-Salt and pepper, to taste

terol; 175.06 mg sodium

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Prosciutto and Egg Pasta

NO NUTS

PREP TIME: 30 minutes.

SERVE: Serves 4

My son prefers cured bacon in this

■ Heat a large skillet to medium-high and cook recipe, but prosciutto works just as

the prosciutto until it is crispy, 3 to 5 minutes.

well, and it’s what is used in this

Add the garlic and continue to cook until soft.

recipe in Italy. Mrs. Leepers rice noo-Drain off any excess fat and add the wine.

dles hold their shape well and are

Reduce the heat to medium and cook, allow-

found in most health food stores or

ing the mixture to reduce. Turn off the heat.

larger markets such as Wholefoods,

■ Meanwhile, cook the noodles according to the Fresh Fields, and Wild Oats. You can

package directions. When you drain the noo-also use a corn/quinoa pasta or

dles, immediately add the beaten eggs, and spaghetti squash.

toss quickly to allow the eggs to cook quickly.

Add the prosciutto mixture and parsley. Toss to 1 tablespoon olive oil

mix well.

5 pound prosciutto, chopped

■ Add the Parmesan cheese and toss well. Add 4 cloves garlic, chopped

pepper. Serve immediately.

4 cup red wine

1 pound rice noodles

Note: When adding the raw eggs to this recipe, 3 large eggs, beaten

be sure to add them immediately after drain-4 cup fresh parsley, or 1 table-

ing off the noodle water, so the noodles are spoons dried

very hot, and the eggs cook quickly. If they are runny, the noodles are not hot enough, and you 1 cup Parmesan cheese

will want to return the pan to the stove to heat 5 teaspoon freshly ground

through.

pepper

nutritional analysis per serving

426.52 calories; 17.46 g fat (37% calories from fat); 129.09 g protein; 31.09 g carbohydrate; 214.82 mg cholesterol; 1,800 mg sodium

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Pumpkin Risotto

NO EGGS OR NUTS

PREP TIME: 5 minutes to prepare and 30 minutes to cook SERVE: Serves 6

This risotto is wonderful served with a

■ In a large skillet or Dutch oven heat the olive salad, vegetable, and salmon. It also

oil over medium-high heat. Add the onion and pares well with turkey, roast pork, or sauté until soft, 4 to 5 minutes. Add the garlic ham. Of course you don’t have to serve and sauté 1 to 2 minutes longer. Add the arbo-it with meat or fish; it is great all by rio rice, and stir to lightly brown.

itself.

■ Heat the chicken broth in a small saucepan until it boils. Keep it hot, and add one ladle-1 tablespoon olive oil

ful of broth to the rice mixture. Stir until the 1 large red onion, chopped finely

broth is absorbed, and then add another

1 teaspoon grated nutmeg

ladleful. Continue this process until all of the 4 cups chicken or vegetable

broth has been added and the rice is cooked broth

through.

5 cup white wine

■ Add the pumpkin and Parmesan cheese to

1 (14-ounce) can pureed

the mixture and stir until well blended. Add pumpkin

the red pepper flakes and ground pepper. (I 1 5 cups arborio rice

use a lot of ground pepper in this recipe.) 5 cup Parmesan cheese, grated

Also add the nutmeg and stir until blended.

2 cloves garlic, minced

Serve warm.

Dash of freshly ground pepper

Dash of red pepper flakes

nutritional analysis per serving

183.40 calories; 5.50 g fat (28.60% calories from fat); 8.30 g protein; 22.60 g carbohydrate; 9 mg cholesterol; 900 mg sodium

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Red Pepper

and Butternut Risotto

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 1 hour

SERVE: Serves 6

This risotto is great any time of year,

■ Steam or bake the butternut squash until soft.

but winter is my favorite time to serve Peel and cube.

it. I created this recipe using up what I

■ Sauté the onion in the olive oil. Add the gar-had in my refrigerator, so you can

lic and the peppers. Next, add the rice* and stray from the recipe to include your

stir until it is well coated with oil.

favorite vegetables, too. You can add

■ Heat the vegetable broth in a small pan and, up to 6 cup of grated Swiss cheese in

once it is very hot, begin adding a ladleful at a this recipe if you don’t mind dairy, and time to the rice mixture. Stir until all the mois-fresh Parmesan, too.

ture is absorbed, then add another ladleful of stock. Continue adding the stock a little at a 1 pound butternut squash

time. When all the stock has been added, or the 4 tablespoons olive oil

rice is cooked, stir in the cheese and fresh tar-1 large onion, chopped

ragon. Remove from the heat and add the but-2 cloves garlic, minced

ternut squash. Season to taste.

2 red bell peppers, sliced finely

1 yellow bell pepper, sliced finely

Lentil arborio rice can be found at most health 1 cup arborio rice

food stores and adds protein. It is a nice sub-5 cups vegetable broth

stitute for traditional arborio rice.

5 cup vegan Parmesan cheese

1 tablespoon tarragon, fresh if

nutritional analysis per serving

possible

307.05 calories; 10.42 g fat (28% calories from fat); Salt and pepper

5.74 g protein; 50.59 g carbohydrate; 0 mg cholesterol; 182.56 mg sodium

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Refried Beans

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 2 hours, not counting the soaking time SERVE: Serves 8

This recipe is very basic. You can add

■ Soak the beans overnight. Drain the water and chiles, peppers, or other vegetables to add fresh water. Cook for about 1½ hours, or it, but I like to have a basic bean version until the beans are soft. Drain.

around that I can use as a base for

■ Heat the oil in a large skillet and add the other dishes. This can be served along onion. Sauté over medium heat until the onion with rice or a salad, or used in tacos or is soft, 5 to 8 minutes. Add the garlic and burritos.

cumin, and continue cooking for another 3 to 4 minutes.

2 cups dried pinto beans

■ Mash the beans in a large bowl and add to 3 tablespoons olive oil

the onion mixture (mash with a fork or potato 2 large onions, chopped

masher). Mix together well and heat through.

5 cloves garlic, chopped

Add the cayenne or freshly ground pepper

2 teaspoons ground cumin

and salt and serve.

4 teaspoon cayenne or freshly

ground black pepper

nutritional analysis per serving

108.63 calories; 5.69 g fat (5.69% calories from fat); 1 teaspoon salt

3.30 g protein; 11.81 g carbohydrate; 0 mg cholesterol; 469.07 mg sodium

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Spanish Rice

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and about 30 minutes to cook SERVE: Serves 10

With big boys to keep fed through the

■ Place the chopped onion, bell peppers, garlic, years, I found this recipe combined

and celery in a large mixing bowl. Add the with burritos a quick, hearty meal. I

herbs and spices, tomatoes, and tomato sauce.

love it by itself with guacamole on top Mix, add the chicken broth and stir. Set aside.

and some salsa. Combined with a

■ Heat a large skillet and heat the olive oil. Add salad, you have a quick lunch or dinner the rice and heat until the rice begins to pop.

that is not only good but easy to make.

Add the vegetables and water. Cook until

most of the liquid has evaporated. When the 5 large red onion, chopped

rice begins to stick to the skillet, turn off the finely

heat and cover. Let the skillet sit with the lid 5 large red bell pepper, chopped

on for 5 minutes. Stir the rice, then replace finely

the lid and steam-cook (with no heat) for

4 large green bell pepper,

chopped finely

another 15 minutes. Fluff and serve. Can be 2 cloves garlic, chopped finely

served with avocado and salsa

1 large stalk celery, chopped

nutritional analysis per serving

finely

161.60 calories; 1.60 g fat (9% calories from fat); 5 teaspoon ground cumin (can

4.10 g protein; 32.10 g carbohydrate; 0 mg cholesterol; use less if desired)

272 mg sodium

4 teaspoon dried oregano

4 teaspoon freshly ground black

pepper

4 teaspoon sea salt

5 cup diced tomatoes

5 cup tomato sauce

1 cup chicken or vegetable broth

1 tablespoon olive oil

2 cups basmati white rice

3 cups water

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Spicy Indian Vegetable Pilaf

NO DAIRY OR EGGS (CONTAINS PEANUTS)

PREP TIME: About 70 minutes

SERVE: Serves 8

Brown rice is great, but adding veg-

■ Heat the oil in a Dutch oven on medium heat.

etables and spices to it really makes it Sauté the onion and red bell pepper until soft, delightful. If you have a peanut allergy, 4 to 5 minutes. Add the garlic, red bell pepper, substitute chopped cashews; it works

rice, cloves, cumin, cinnamon, and ginger.

just as well.

Cook over medium heat for 2 to 3 minutes.

Add the vegetable stock and stir well. Bring to 3 tablespoons olive oil

a boil, add the green beans, carrots, and zuc-1 large red onion, chopped finely

chini, and simmer for 45 to 55 minutes, or 1 large red bell pepper, diced

until the vegetables are tender and the rice is 4 cloves garlic, chopped finely

cooked. Add the peas and heat through, if

2 cups uncooked brown rice

using. If desired, top with chopped peanuts.

4 teaspoon ground cloves

Season to taste.

5 teaspoon groundcumin

nutritional analysis per serving

1 teaspoon ground cinnamon

395.0 calories; 15.0 g fat (33.3% calories from fat); 1 teaspoon peeled and grated

12.3 g protein; 55.20 g carbohydrate; 1.0 mg choles-fresh ginger

terol; 867.0 mg sodium

45 cups vegetable stock or

water

1 cup green beans, cut into bite-

size pieces

1 cup chopped carrots

1 cup chopped zucchini

6 cup green peas (optional)

6 cup peanuts, chopped

(optional)

4 teaspoon freshly ground

pepper

Dash of salt, to taste

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salads and

vegetables

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Crab Louis

NO NUTS

PREP TIME: 20 minutes

SERVE: Serves 2

Nothing beats fresh dungeness crab.

■ In a large bowl, combine the crab and all It’s important to use fresh crab in this vegetables except the greens and avocado. In salad. Feel free to use another salad

a small bowl, mix together the dressing ingre-dressing if you prefer not to eat dairy, dients and add to the crab mixture. Toss to as there is sour cream in this dress-mix well. Cover and chill.

ing. You could use the tofu sour cream

■ Arrange the mixed greens on a plate and top in place of dairy.

with the salad ingredients. Place the sliced eggs and avocado on top, add the olives, if 1⁄3 pound cooked crab

desired, and serve.

2 green onions, minced

nutritional analysis per serving

1 stalk celery, finely chopped

473.78 calories; 29.75 g fat (54% of calories from fat); 1 small red bell pepper, finely

26.07 g protein; 32.59 g carbohydrate; 280.82 mg cho-chopped

lesterol; 934.68 mg sodium

2 cups mixed greens, rinsed and

drained

2 hard cooked eggs, shelled and

sliced

1 firm avocado, peeled, pitted,

and sliced thinly

Olives (optional)

Dressing:

4 cup sour cream

3 tablespoons apple cider

vinegar

3 tablespoons seafood sauce

1 tablespoon agave nectar or

fruit sweetener

Salt and pepper, to taste

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Apple-Pear Coleslaw

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and 2 hours to chill SERVE: Serves 6

Walnuts work well in this salad, too.

■ Place the green and red cabbage, radicchio, If you don’t have any poppy seeds on

and carrots in a large bowl. Peel and chop the hand, toss in a handful of nuts instead.

apples and pears. Add the apples and pears This is a great snack salad for the kids to the cabbage mixture.

after school, or for a school lunch.

■ In a small bowl, combine the oil, vinegar, brown rice syrup, poppy seeds, salt, and

5 head green cabbage, chopped

pepper.

finely

■ Toss the dressing with the vegetables and 5 head red cabbage, chopped

fruit, and chill for at least 2 hours.

finely

5 cup radicchio, chopped finely

nutritional analysis per serving

3 small carrots, grated

118.17 calories; 4.80 g fat (36% calories from fat); 2.75 g protein; 19.31 g carbohydrate; 0 mg cholesterol; 2 large apples, peeled, cored,

219.31 mg sodium

and chopped

2 cups pears, peeled, cored, and

chopped

1⁄8 cup canola oil

1⁄8 cup cider vinegar

1 tablespoon brown rice syrup

2 teaspoons poppy seeds

Dash of salt

4 teaspoon freshly ground black

pepper

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Apple Quinoa Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: About 30 minutes

SERVE: Serves 4

If you struggle about what to eat for

■ Combine quinoa and water in a 2-quart

lunch, or what to send to school with

saucepan. Bring to a boil over high heat. Once the kids for lunch, try this salad. It is the water boils, reduce the heat to low and sim-full of protein, complex carbohydrates, mer for 10 to 15 minutes, or until light and and tastes good. If the kids don’t like fluffy. Set aside to cool.

raw onions, leave them out and add

■ In a small bowl, combine the red bell pepper, some celery instead. Feel free to exper-red onion, grated carrot, parsley, cider vine-iment with this recipe. You can substi-gar, vegetable broth, salt, pepper, cinnamon, tute mint for the parsley, replace the and garlic.

vegetable broth with apple juice, and

■ Add to the cooled quinoa and stir to mix use pears instead of apples. Be cre-well. Add the chopped apples.

ative!

nutritional analysis per serving

134.30 calories; 1.80 g fat (11% calories from fat); 1 cup quinoa, well rinsed

4.20 g protein; 26.47 g carbohydrate; 0 mg cholesterol; 2 cups water

21.39 mg sodium

5 small red bell pepper,

chopped

1⁄3 cup red onion, chopped

5 cup carrot, grated

4 cup parsley, fresh, chopped

4 cup apple cider vinegar

2–3 tablespoons vegetable broth

Salt and pepper, to taste

4 teaspoon ground cinnamon

1 clove garlic, minced

1 large organic apple, chopped

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Asian-Style Coleslaw

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes

SERVE: Serves 4

The rice vinegar in this recipe pro-

■ Combine the carrots and the red, green, and vides that Asian feel. This is a good

napa cabbage and place in a large bowl. Add salad to take to a potluck, as everyone the snow peas.

loves Chinese ramen salad, and this is

■ In a small bowl, combine the rest of the a healthier version of that salad.

ingredients, except the salt and pepper. Stir together well until the mustard and ginger 1 large carrot, peeled, and sliced

dissolve and the oils and vinegar are well thinly

blended. Before serving, combine the dress-1 cup red cabbage, sliced thinly

ing and slaw, and toss to coat. Season with 15 cups green cabbage, sliced

salt and pepper if desired.

thinly

1 cup Napa cabbage, sliced

thinly

This salad can be made ahead of time and

3 ounces snow peas, sliced

stored in the refrigerator.

thinly

2 tablespoons chopped green

nutritional analysis per serving

onions

119.52 calories; 8.42 g fat (62% of calories from fat); 3 teaspoons rice wine vinegar

2.45 g protein; 11.75 g carbohydrate; 0 mg cholesterol; 1 teaspoon dry mustard

223.99 mg sodium

5 teaspoon ground ginger

2 tablespoons vegetable oil

1 tablespoon Asian sesame oil

2 teaspoons wheat-free tamari

sauce

Salt and pepper, to taste

Salads and Vegetables

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Black Bean, Red Pepper, Corn,

and Quinoa Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes

SERVE: Serves 6

The quinoa adds a nutty flavor and pro-

■ Combine the quinoa with the vegetable

tein to this salad. This recipe makes a broth in a saucepan. Bring to a boil and

lot, and the salad is very versatile. You reduce the heat. Cook until light and fluffy, can add other veggies to it, or toss in about 12 minutes. Cool.

some chopped mango for a bite of

■ In a large bowl, mix the remaining ingredi-sweetness.

ents together. Toss well. Add the quinoa and toss again to mix. Serve cold.

5 cup quinoa, rinsed

1 cup vegetable broth or water

This salad can be served over mixed greens. I 1 tablespoon olive oil

often serve it as a dip.

4 teaspoon ground cumin

4 teaspoon salt

nutritional analysis per serving

4 cup orange juice

213.82 calories; 4.30 g fat (18% calories from fat); 5 teaspoon freshly ground

8.96 g protein; 37.11 g carbohydrate; 0.41 mg choles-pepper

terol; 501 mg sodium

1 (14-ounce) can black beans,

drained

1 cup white corn (optional)

1 large tomato, chopped

1 large leek, chopped

3 tablespoons chopped cilantro

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Black Bean and Rice Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 to 15 minutes to prepare and 1 hour or longer to chill SERVE: Serves 4

This salad is easy to make and provides

■ Mix the dressing ingredients together in a a healthy dose of protein and complex

glass jar and shake to mix well.

carbohydrates. It can be stored in the

■ Combine the beans, rice, celery and onions refrigerator for several days and is a in a bowl and add the dressing. Toss to mix great meal for a quick lunch.

well. Refrigerate to blend the flavors.

nutritional analysis per serving

1 (15-ounce) can black beans,

356.63 calories; 8.98 g fat (22% calories from fat); drained

11.98 g protein; 58.66 g carbohydrate; 0 mg cholesterol; 3 cups cooked brown rice

215.88 mg sodium

4 cup red onion, chopped finely

4 cup chopped celery

Dressing:

1 teaspoon ground coriander

1 teaspoon ground cumin

3 tablespoons chopped cilantro

4 cup orange juice

1 tablespoon balsamic vinegar

2 tablespoons olive oil

5 teaspoon ground cinnamon

Salt and pepper, to taste

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Black Bean and Salsa Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 1 hour to chill SERVE: Serves 6

This salad is great for a party. It’s

■ Mix all the ingredients together in a large beautiful, keeps well in the fridge, and bowl. Cover and place in the refrigerator for can even be served as an appetizer

at least 1 hour. Stir well before serving.

with vegetables on the side.

nutritional analysis per serving

164.0 calories; 1.0 g fat (5.2% calories from fat); 1 (15-ounce) can black beans,

9.10 g protein; 32.40 g carbohydrate; 0 mg cholesterol; drained

16.0 mg sodium

1⁄3 cup frozen orange juice

concentrate

2 jalapeño chile peppers,

chopped

4 cup lime juice

5 cup chopped cilantro

2 cups tomato, chopped

5 cup red onion, chopped

1 medium-size red bell pepper,

chopped

1 medium-size green bell pep-

per, chopped

5 cup corn (optional)

1 large avocado, chopped

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Fruity Chicken Salad

NO EGGS

PREP TIME: 15 to 20 minutes

SERVE: Serves 4

Feel free to use different fruits and

■ In a large bowl, combine the cubed chicken berries in this recipe. This salad can breast, blueberries, raspberries, kiwi, can-be a meal in itself. It tastes good,

taloupe, feta cheese, and almonds, and toss looks wonderful, and keeps well for

well to mix.

several days.

■ In a separate bowl, combine the dressing ingredients. Toss over the salad ingredients.

2 cups grilled, cubed chicken

Serve this salad heaped on top of the lettuce breasts

leaves placed on serving dishes.

1 cup blueberries

1 cup raspberries

nutritional analysis per serving

294.69 calories; 7.62 g fat (23% calories from fat); 1 cup kiwi, peeled and cut into

26.26 g protein; 35.03 g carbohydrate; 63.67 mg choles-bite-size pieces

terol; 149.77 mg sodium

5 cup cantaloupe, peeled and

cut into cubes

2 tablespoons feta cheese

3 tablespoons sliced or chopped

almonds

1 head romaine hearts or

organic mixed greens

Dressing:

2 tablespoons agave nectar

1⁄8 cup red wine vinegar

4 cup olive oil

4 cup fresh orange juice

4 teaspoon freshly ground black

pepper

Dash of salt

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Curried Chicken Salad

with Greens

NO EGGS OR PEANUTS

PREP TIME: 20 minutes to prepare

SERVE: Serves 6

Tofu sour cream, which is made with

■ Place all ingredients except the greens in a soy, can replace the yogurt in this

large mixing bowl. Toss to blend.

recipe. I have also used 4 ounces each

■ Serve over mixed salad greens.

of the dairy sour cream and cream

nutritional analysis per serving

cheese for a richer, smoother dress-

436.0 calories; 12.39 g fat (25% of calories from fat); ing. This salad is a crowd-pleaser.

41.85 g protein; 36.87 g carbohydrate; 90.22 mg cholesterol; 598.60 mg sodium

1 stalk celery, sliced thinly

3 cups cooked and cubed

chicken breast

8 ounces plain yogurt or plain

soy yogurt

4 cup mango chutney

2 teaspoon curry powder

1 cup seedless red grapes

5 cup almonds, sliced thinly

5 medium-size apple, peeled

and chopped

5 cup feta cheese (optional)

Mixed salad greens

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Greek Salad

NO EGGS OR NUTS

PREP TIME: 15 minutes

SERVE: Serves 4

We’ve all heard the Mediterranean

■ In a large bowl, combine the onion, cucum-diet is good for us, and this is a typical ber, kalamata olives, tomatoes, and bell pep-Mediterranean salad. Enjoy it without

per, if desired.

guilt. It offers plenty of healthy fats,

■ In a small bowl, combine the vinaigrette protein, and complex carbohydrates. To ingredients, mixing well. Add the dressing to boost your protein, and omega-3s, add

the salad ingredients and toss until well

some canned sardines to the salad.

blended. Crumble the feta cheese over the

salad and serve.

1 small red onion, sliced thinly

■ You can also serve this salad over mixed 1 medium-size cucumber, sliced

greens.

thinly

10 kalamata olives, pitted

nutritional analysis per serving

180.57 calories; 13.71 g fat (67% calories from fat); 3 medium-size tomatoes, cut

4.34 g protein; 11.93 g carbohydrate; 16.69 mg choles-into wedges

terol; 516.84 mg sodium

1 medium green bell pepper,

sliced thinly (optional)

5 cup feta cheese

Vinaigrette:

2 tablespoons olive oil

2 tablespoons red wine vinegar

5 teaspoon dried oregano

1 tablespoon chopped fresh flat-

leaf parsley

4 teaspoon salt

4 teaspoon freshly ground

pepper

1 clove garlic, minced

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Jicama Fruit Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 to 15 minutes

SERVE: Serves 6

Jicama is a root vegetable and doesn’t

■ Place the orange, grapefruit, strawberries, get as much attention as it deserves.

cantaloupe, and jicama in a large bowl.

It adds a wonderful crunch to recipes,

■ In a glass jar, mix together the orange juice and its light flavor doesn’t overpower and agave nectar. Shake to blend. Add the

the other ingredients. It’s similar to mustard and sesame seeds. Shake. Add the

tofu in that it takes on the flavors it is canola oil and pepper. Shake together until blended with.

the mixture is well blended and slightly thick.

Pour a small amount of dressing over the

1 large orange, peeled, sec-

fruit mixture and toss well. Add more dress-tioned, and sections cut in

ing as needed.

half

1 medium-size grapefruit,

peeled, sectioned, and sec-

This dressing works well as a marinade for tions cut in half

chicken or other meats, too.

5 pint strawberries, washed,

hulled, and sliced

nutritional analysis per serving

1 cup sliced cantaloupe

181.03 calories; 10.83 g fat (52% calories from fat); 1 small jicama, peeled and

2.02 g protein; 21.74 g carbohydrate; 0 mg cholesterol; sliced thinly

19.43 mg sodium

Dressing:

3 tablespoons orange juice

1 tablespoon agave nectar

1 teaspoon Dijon mustard

1 tablespoon sesame seeds

4 cup canola oil

Dash of freshly ground black

pepper

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Jimmy’s Potato Salad

NO DAIRY OR NUTS

PREP TIME: 30 minutes

SERVE: Serves 10

This is an old family recipe. It was

■ Chop six of the hard-boiled eggs and place in hard to get my father to provide exact a large salad bowl. Add the potatoes, olives, amounts of herbs, so please feel free

dill pickles, celery, and green onions, and toss to adjust the seasonings to your pref-to mix well.

erence. It is the best!

■ Add the mayonnaise, mustard, vinegar, and Salad Elegance, and mix well with the

7–8 large hard-boiled eggs,

potato mixture. Add salt and pepper to taste.

peeled

■ Slice the remaining eggs and arrange on top 7–8 large cooked potatoes,

of potato salad. Sprinkle with additional

cooled and diced

Salad Elegance, parsley, and paprika.

1 (4-ounce) can black olives,

sliced and drained

nutritional analysis per serving

3 large dill pickles, chopped

296.26 calories; 13.46 g fat (40% calories from fat); 4 stalks celery, chopped

8.74 g protein; 37.14 g carbohydrate; 174.91 mg cholesterol; 908.12 mg sodium

5 cup green onions, chopped

finely

1 cup mayonnaise

1 tablespoon dry mustard

2 tablespoons apple cider

vinegar

3 teaspoons Johnny’s Salad Ele-

gance seasoning (or salt,

paprika, and dried grated

Parmesan cheese)

2 teaspoons dried parsley

Dash of paprika

Salt and pepper, to taste

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Mango Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 to 15 minutes

SERVE: Serves 4

What a great summertime salad.

■ Mix all the ingredients together in a large Fresh fruit and herbs are a wonderful

bowl and toss to coat evenly. Season to taste combination. Any berry will do in this with salt, if desired.

salad, so mix it up. Try adding raspber-nutritional analysis per serving

ries or blueberries, or use all three.

108.65 calories; 1.91 g fat (15% calories from fat); 1.75 g protein; 24.14 g carbohydrate; 0 mg cholesterol; 1 large mango, peeled and cut

4.61 mg sodium

into cubes

1 pint strawberries, washed and

hulled

1 tablespoon canola oil

2 tablespoons orange juice or

lime juice

4 teaspoon ground cumin

2 tablespoons chopped fresh

cilantro

4 cup red bell pepper, diced

2 tablespoons red onion, sliced

finely

4 teaspoon red pepper flakes

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Nutty Fruit Salad

NO DAIRY, EGGS, OR PEANUTS

PREP TIME: 1 hour

SERVE: Serves 4

Butter leaf lettuce can be expensive,

■ Peel the oranges and remove the white pith.

so feel free to substitute organic

Separate into segments and place in a large romaine hearts. I often buy the

bowl. Add the apple and pear to the oranges.

organic hearts at either Trader Joe’s

Add the orange juice, the agave nectar, cin-or my local market.

namon, lime juice, and olive oil. Toss well with the fruit. Add the currants and toss.

4 large oranges

■ Wash the lettuce and endive, and toss together 1 large. apple, peeled, cored,

in a bowl with the mint leaves. When serving, and chopped

top the lettuce mixture with the fruit and gar-1 large pear, peeled, cored, and

nish with the nuts.

cubed

5 cup orange juice, fresh if

nutritional analysis per serving

possible

445.08 calories; 21.32 g fat (41% calories from fat); 2 tablespoons brown rice syrup

6.47 g protein; 67.74 g carbohydrate; 0 mg cholesterol; or agave nectar

50.03 mg sodium

5 teaspoon ground cinnamon

3 tablespoons lime juice

3 tablespoons olive oil

5 cup currants

1 head butter leaf lettuce or

romaine hearts

1 head Belgian endive

1 cup fresh mint leaves

5 cup spicy pecans or walnuts

(see recipe page 50)

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Quinoa Tabbouleh Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 20 to 25 minutes

SERVE: Serves 8

Traditional tabbouleh is made with

■ Prepare the salad dressing by mixing together couscous and that is a wheat grain, so the lemon juice, oil, garlic, and mint.

this recipe replaces couscous with

■ Rinse the quinoa well and place in a sauce-quinoa. I think you will be pleasantly pan. Add the vegetable broth and bring to a surprised.

boil. Reduce the heat and simmer over low

heat for about 12 minutes, or until the broth is 1 cup quinoa

absorbed. Turn off the heat and let cool.

1 cup vegetable broth

■ Combine the carrots, celery, tomatoes, and 5 cup carrots, grated

cucumber in a large salad bowl and add the 1 stalk celery, chopped

quinoa and parsley. Pour the dressing over the 1 cup diced tomatoes

ingredients and toss well. Season with salt and 1 cup diced cucumber

pepper.

1 cup parsley, chopped

nutritional analysis per serving

Dressing:

196.10 calories; 6.97 g fat (31% calories from fat); 5.64 g protein; 29.26 g carbohydrate; 0.41 mg choles-4 cup lemon juice

terol; 488.71 mg sodium

1⁄8 cup olive oil

2 tablespoons minced garlic

2 tablespoons chopped fresh

mint (or 2 teaspoons dried)

Salt and pepper, to taste

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Shrimp Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 to 15 minutes

SERVE: Serves 4

This salad is very refreshing. You can

■ Wash the endive and lettuce, and chop into jazz it up by adding in some sliced car-1-inch chunks.

rots, cucumbers, and tomatoes. This

■ Slice the avocados. In a large bowl, mix makes perfect leftovers for lunch. It

together the pepper, onions, and avocados.

stores well in the refrigerator for one

■ Add the shrimp and lettuce, and toss well. Set to three days.

aside.

■ In a small bowl, combine the oil, mustard, 6 pound medium-size shrimp,

tarragon, lemon juice, and pepper. Mix until deveined and cooked

the dressing is thick and smooth. Pour over 5 pound endive

the salad ingredients and toss until well

5 pound butter leaf lettuce

mixed. Season with salt, if desired.

2 firm avocados

1 small red bell pepper, chopped

nutritional analysis per serving

404.47 calories; 29.83 g fat (63% calories from fat); 4 cup finely chopped green

21.76 g protein; 17.37 g carbohydrate; 129.28 mg cho-onions

lesterol; 765.70 mg sodium

3 tablespoons olive oil

2 teaspoons Dijon mustard

1 tablespoon fresh tarragon

2 tablespoons lemon juice

5 teaspoon black pepper

Salt, to taste

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Spinach and Pear Salad

NO EGGS

PREP TIME: 30 minutes

SERVE: Serves 6

I love this salad, but you can mix it up

■ Place the dressing ingredients into a glass jar by replacing the spinach with endive or and shake well to mix the ingredients together mixed greens. I use fresh pears when-evenly. Season to taste, adding salt or pepper ever possible but, when you can’t get

and mixing well.

them, canned will do. Always choose

■ Place the spinach in a large salad bowl. Add organic whenever possible.

the spicy walnuts, onion, pepper, and pears.

Toss to mix well. Pour on the dressing and 8 cups baby organic spinach,

toss to mix well. Add the crumbled cheese on washed and torn into pieces

top, and serve.

6 cup Spicy Walnuts (see recipe

page 51)

nutritional analysis per serving

1 small red onion, chopped finely

280.98 calories; 17.49 g fat (52.9% calories from fat); 11.51 g protein; 28.41 g carbohydrate; 19.16 mg choles-1 small red bell pepper, chopped

terol; 218.53 mg sodium

finely

12 ounces water-packed pears,

chopped into bite-size pieces,

or fresh pears (reserve liquid

for dressing)

3 ounces Gorgonzola cheese,

crumbled

Dressing:

2 teaspoons honey mustard or

plain mustard

4 cup juice from the canned

pears

1 teaspoon balsamic vinegar

1 tablespoon olive oil

Salt and pepper, to taste

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Sweet and Sour

Broccoli Coleslaw

NO DAIRY OR EGGS

PREP TIME: 10 minutes to prepare and up to 2 hours to chill SERVE: Serves 4

If you like crunch, this salad is for you.

■ Mix together the dressing ingredients in a Between the broccoli and the jicama,

glass jar and shake well.

you’ll get a workout for your jaws. It is

■ Mix the salad ingredients together in a bowl a quick, easy salad to make and you

and pour the dressing over all. Toss together can add other vegetables if you have

and cover. Refrigerate for up to 2 hours. Toss some you would like to use up. Toss in again before serving.

some chopped red bell pepper or

nutritional analysis per serving

some celery. You can also add cooked

238.73 calories; 12.83 g fat (46% of calories from fat); bacon bits, if you wish.

5.93 g protein; 36.36 g carbohydrate; 0 mg cholesterol; 91.40 mg sodium

5 cup apple, peeled, cored, and

shredded

3 cups broccoli, chopped finely

5 cup red onion, sliced thinly

5 cup almonds, sliced

5 cup raisins

5 cup jicama, peeled and sliced

(optional)

Dressing:

4 cup rice wine vinegar

1 tablespoon sesame oil

1 tablespoon agave nectar or

fruit sweetener

1⁄8 teaspoon salt

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Three-Bean Salad

NO DAIRY, EGGS, OR NUTS

PREP TIME: 30 minutes

SERVE: Serves 4

Bean salads are so good for you

■ Steam the green beans about 5 minutes, or because they offer fiber and protein,

until crisp-tender. Cool. Place in a large and really fill you up. This salad is no bowl. Add the chickpeas, kidney beans,

exception. Experiment by using other

onion, pepper, and tomato. Mix together.

beans, such as wax beans, soybeans,

■ In a glass jar, combine the oil, mustard, vine-and black beans. Feel free to serve

gar, basil, fruit sweetener, and pepper. Shake this as is, or on top of a bed of lettuce.

vigorously. Pour over the salad. Toss well. Let stand 20 minutes before serving.

2 cups fresh green beans

nutritional analysis per serving

1 cup cooked chickpeas (canned

163.50 calories; 1.49 g fat (8% calories from fat); are okay)

8.22 g protein; 31.54 g carbohydrate; 0 mg cholesterol; 1 cup cooked kidney beans

496.0 mg sodium

(canned are okay)

4 cup thinly sliced red onion

4 cup minced red bell pepper

1 large tomato, diced

2 tablespoons olive oil

2 tablespoons Dijon mustard

2 tablespoons vinegar

1 tablespoon chopped fresh

basil, or 15 teaspoons dried

1 teaspoon fruit sweetener or

agave nectar

4 teaspoon freshly ground black

pepper (or to taste)

Salt, to taste

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Carrots with Ginger

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 20 to 25 minutes

SERVE: Serves 6

Steamed carrots are good, but these

■ Wash the carrots well and slice into ¼-inch are better! The orange and ginger

disks. Steam the carrots in a steamer or in a really provide a wonderful flavor. You saucepan with a small amount of water for

can also use real butter if you aren’t about 15 minutes, or until tender. Once the avoiding dairy products.

carrots are cooked, place the shortening in a skillet and stir in the agave nectar. Add the 1 pound carrots

orange juice and carrots and simmer for 5

2 tablespoons buttery vegan

minutes. Add the ginger, salt, and pepper and spread

cook until it is heated through and a nice 1 tablespoons agave nectar

glaze develops.

5 cup unsweetened orange juice

4 teaspoon peeled and grated

nutritional analysis per serving

fresh ginger

110.25 calories; 3.90 g fat (32% calories from fat); 1.28 g protein; 18.85 g carbohydrate; 0 mg cholesterol; 5 teaspoon salt

286.71 mg sodium

4 teaspoon freshly ground black

pepper

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Cauliflower Curry

NO EGGS OR NUTS

PREP/COOK TIME: 40 minutes

SERVE: Serves 4

This recipe will make you like cauli-

■ Place the oil in a skillet or Dutch oven. Add flower if you don’t already. The curry in the ginger, onion, tomato, and bell pepper, this recipe is not overpowering, and if and sauté over medium heat for 4 minutes.

you want to try something different,

Reduce the heat and add the curry powder,

use coconut milk in place of the

cauliflower, and garlic, stirring well to coat yogurt. It will also make the recipe

the veggies. Cook for 1 minute. Add the

dairy free.

yogurt and bring to a boil. Turn the heat to low and cover. Cook for 25 minutes, or until 3 teaspoons olive oil

the cauliflower is cooked through. Add the 1 tablespoon peeled and finely

lemon juice, salt, and pepper.

chopped fresh ginger

1 large onion, chopped

nutritional analysis per serving

102.94 calories; 3.82 g fat (33% calories from fat); 1 cup chopped tomatoes

4.81 g protein; 13.93 g carbohydrate; 1.25 mg choles-1 large yellow bell pepper, sliced

terol; 351.56 mg sodium

2 tablespoons curry powder (see

box)

1 large head cauliflower, washed

Curry Powder:

and chopped coarsely

In a small bowl combine the following:

3 cloves garlic, minced

1 cup nonfat yogurt

5 teaspoon ground cardamom

1 tablespoon lemon juice

5 teaspoon ground cinnamon

1 teaspoon salt

5 teaspoon ground coriander

5 teaspoon freshly ground

4 teaspoon ground cloves

pepper

5 teaspoon ground cumin

4 teaspoon ground turmeric

4 teaspoon chile powder

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Delicious Pan-Style Potatoes

NO DAIRY OR NUTS

PREP/COOK TIME: 30 minutes to prepare SERVE: Serves 4

These potatoes are very good as they

■ Cook the potatoes in boiling water for 4 to 5

are, but you can make a breakfast dish minutes until almost tender. Drain and cool by omitting the Worcestershire sauce

slightly. Heat the oil in a large skillet over and adding 1 cup of chopped zucchini

medium heat. Add the potatoes. Cook, stir-

and mushrooms to the skillet with the

ring often, for 12 to 15 minutes until the oil and potatoes. Season with the salt potatoes are golden brown and crisp. Add the and pepper and perhaps a pinch of

green onions, parsley, Worcestershire sauce, fresh rosemary.

and garlic. Cook until well blended, about 1

minute. Season with salt and pepper. Serve 4 medium-size red potatoes, cut

hot.

into 5-inch cubes

3 teaspoons oil

nutritional analysis per serving

219.25 calories; 10.31 g fat (42% of calories from fat); 5 teaspoon salt

3.59 g protein; 29.51 g carbohydrate; 0 mg cholesterol; 4 teaspoon black pepper

339.24 mg sodium

5 cup chopped green onions

2 tablespoons chopped fresh

parsley

1 tablespoon Worcestershire

sauce

1 tablespoon chopped garlic

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Fried Plantains

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 10 minutes

SERVE: Serves 4

I have spent quite a bit of time in

■ Peel the plantains and slice lengthwise. In a Florida, and fried plantains are a

large skillet, heat the olive oil over medium-Cuban dish commonly found there. I

high heat. Add the plantains, and cook 3 to 4

loved them, and came home to create

minutes on each side. They should be lightly my own version. This recipe is very

browned and soft. Sprinkle with salt and pep-basic, but you can spice it up by adding per, and serve.

a dash of cayenne pepper and a tea-

nutritional analysis per serving

spoon of grated fresh ginger.

149.95 calories; 7.02 g fat (41% calories from fat); 0.96 g protein; 23.60 g carbohydrate; 0 mg cholesterol; 2 large plantains, ripe

148.51 mg sodium

2 tablespoons olive oil

4 teaspoon salt

Dash of freshly ground pepper

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Garlic Mashed Potatoes

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 40 minutes to prepare SERVE: Serves 6

The garlic in this recipe adds such a

■ Preheat the oven to 325°F.

great flavor to these potatoes. You can

■ Melt 5 tablespoons of the shortening.

substitute yams for potatoes if you’d

■ Break up the head of garlic and place all of the like—yams are rated 25 on the gly-cloves, with their skins on, on a baking dish.

cemic index and white potatoes are

Drizzle with the melted buttery spread and roast rated 52.

in the oven for about 30 minutes, or until soft.

Remove from the oven and remove the skins.

25 pounds potatoes, washed

Mash the garlic with the remaining 2 table-and peeled

spoons of buttery spread in a skillet over 1 head garlic

medium heat. Add the flour and stir to thicken.

7 tablespoons buttery spread,

Slowly add the soy milk a little bit at a time, stir-melted

ring constantly, until the mixture is smooth and 2 tablespoons white rice flour

thick.

1 cup soy milk, heated to a boil

■ Meanwhile, boil the potatoes until done, Parsley

about 15 minutes. Mash them and add the

Salt and pepper, to taste

garlic mixture. Stir to mix well. Add additional soy milk if needed, and stir in the parsley, salt and pepper. Serve hot.

You can substitute butter for buttery spread if you prefer—but then it won’t be dairy free.

nutritional analysis per serving

336.62 calories; 14.20 g fat (39% of calories from fat); 5.49 g protein; 46.40 g carbohydrate; 0 mg cholesterol; 158.35 mg sodium

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Grilled Portobello Mushrooms

NO DAIRY, EGGS, OR PEANUTS

PREP/COOK TIME: 15 minutes

SERVE: Serves 2

This is a quick, easy recipe that will

■ Heat the grill or broiler.

provide enough food for two. If you wish

■ To prepare the mushrooms, remove the stems to serve more, double the recipe. These and baste with olive oil or spray with vegetable mushrooms store well in the refrigera-oil. Sprinkle the mushrooms with salt and pep-tor and taste great as leftovers.

per, and grill on each side until tender, about 4

minutes. If using a broiler, keep a careful eye on 2 large portobello mushrooms

the mushrooms so they do not burn. Set aside.

Olive oil or vegetable oil spray

■ In a large skillet heat the olive oil over medium Salt

heat. Add the onions, garlic, spinach, and wal-Pepper

nuts and saute for 4 to 5 minutes, or until soft.

2 teaspoons olive oil

Add the herbs and wine, and continue cooking 1 cup finely chopped onions

until the liquid is absorbed. Place the mush-3 cloves garlic

rooms cap side down on a serving dish and fill 2 cups spinach, chopped

with the vegetable mixture. Season with more 4 cup chopped walnuts

salt and pepper, if desired.

5 teaspoon freshly ground

pepper

nutritional analysis per serving

246.43 calories; 14.67 g fat (51% calories from fat); 5 teaspoon dried marjoram

9.20 g protein; 23.35 g carbohydrate; 0 mg cholesterol; 5 teaspoon dried rosemary

40.36 mg sodium

2 tablespoons white wine

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New Potatoes and Herbs

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 20 minutes to cook SERVE: Serves 8

Roasted new potatoes are a perfect

■ Wash the potatoes and then steam until ten-side dish to just about anything. I love der. Set aside. Heat the olive oil in a large skil-them served with salmon, but they are

let and sauté the onion until soft, about 4

great with any meat or fish. Use fresh minutes. Add the garlic and continue to cook herbs if possible.

for 1 minute. Add the potatoes and herbs, and toss well. Sauté for about 10 minutes, or until 3 pounds new potatoes

the potatoes are heated through. Season to 2 tablespoons olive oil

taste with salt and pepper, if desired.

1 small sweet onion

nutritional analysis per serving

1 tablespoon minced garlic

61.82 calories; 3.73 g fat (20% calories from fat); 1 tablespoon dried basil

3.55 g protein; 29.14 g carbohydrate; 0 mg cholesterol; 1 tablespoon dried oregano

12.10 mg sodium

1 tablespoon dried parsley

1 tablespoon dried rosemary

Salt and pepper, to taste

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Quinoa Stuffing

NO DAIRY, EGGS, OR PEANUTS

PREP/COOK TIME: 30 minutes

SERVE: Serves 10

The ladies taking my cooking class all

■ Heat 3 tablespoons of the oil in a large skil-raved about this dish. I stuffed Cornish let. Sauté the onion, squash, pepper, garlic, game hens with this stuffing, and then apples, and mushrooms over medium heat

had enough left over to prepare a sep-

until the onion is soft and the squash is

arate casserole. Once you make this,

browned. Add the sage, salt, and pepper to you’ll want to make it again and again.

taste. Set aside.

You don’t have to use it as a stuffing; I

■ Bring 4 cups of water to a boil. Add the bay often serve it as a side dish. It’s beau-leaves and quinoa. After the water comes to a tiful to look at and tastes divine.

boil again, reduce the heat to low and cover.

Cook for about 20 minutes. Remove from

4 tablespoons olive oil

the heat and discard the bay leaves. Combine 1 medium-size red onion,

the sautéed vegetables and quinoa. Add the minced

remaining oil. Add the dried cranberries, fresh 1 small butternut squash,

parsley, lime juice, and pecans. Toss and serve.

peeled, seeded, and diced

1 small red bell pepper, chopped

nutritional analysis per serving

2 cloves garlic, minced

427.94 calories; 8.84 g fat (16% calories from fat); 6.08 g protein; 83.81 g carbohydrate; 0 mg cholesterol; 1 large apple, peeled, cored, and

72.27 mg sodium

chopped

1 cup mushrooms, sliced

1 tablespoon dried sage

Salt and freshly ground pepper

4 cups water

3 bay leaves

2 cups quinoa

1 cup dried cranberries

5 cup chopped fresh parsley

5 cup chopped pecans

Juice of 1 lime

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Roasted Green Beans

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 15 to 20 minutes

SERVE: Serves 4

Fresh green beans in the summer are

■ Heat the oven to 450°F. Place all of the ingre-wonderful in this recipe. I can’t make dients except the balsamic vinegar in a shallow enough it seems, they are so popular.

baking pan and stir until blended well.

If you don’t have herbes de Provence,

■ Bake for about 12 minutes, or until the beans use a pinch of rosemary, thyme,

are tender. Stir once during cooking. Remove oregano, and marjoram.

from the oven and splash balsamic vinegar

on the beans just prior to serving.

1 pound green beans, trimmed

nutritional analysis per serving

2 teaspoons extra-virgin olive oil

88.19 calories; 2.79 g fat (28% calories from fat); 4 teaspoon freshly ground

3.61 g protein; 12.99 g carbohydrate; 0 mg cholesterol; pepper

5.88 mg sodium

1 teaspoon herbes de Provence

1 tablespoon balsamic vinegar

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Roasted Squash with Herbs

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 30 minutes to bake SERVE: Serves 4

You can use any kind of squash in this

■ Preheat the oven to 425°F.

recipe. This dish is wonderful served

■ Lightly coat a 9 ϫ 11-inch baking dish with 1

with pork, chicken, or fish.

tablespoon of the olive oil. Place the squash cubes in the bottom of the dish. Add the gar-2 tablespoons olive oil

lic, onions, peppers, mushrooms, salt, pepper, 6 cups butternut squash, peeled,

and herbes de Provence. Bake for 30 minutes, seeded, and cubed

or until browned and tender. Whenever you

2 cloves garlic, chopped

roast vegetables, it is important to turn or stir 2 large onions, quartered

them occasionally. Be sure to do this halfway 1 large red bell pepper, chopped

through the cooking time.

5 pound mushrooms, sliced

5 teaspoon salt

nutritional analysis per serving

189.06 calories; 7.25 g fat (34% calories from fat); 5 teaspoon pepper

4.49 g protein; 31.71 g carbohydrate; 0 mg cholesterol; 2 teaspoons herbes de Provence

303.35 mg sodium

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Roasted Vegetables

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 1 hours to roast/bake SERVE: Serves 6

This recipe is a definite crowd-pleaser.

■ Preheat the oven to 325°F.

I have taken it to many a Thanksgiving

■ Wash all the vegetables and cut or quarter dinner and potluck and it’s very popular.

them into pieces of equal size. Leave the cloves I love the vegetable combination given of garlic whole.

here, but I have friends who have called

■ Drizzle a small amount of olive oil in the botto tell me how good it is with other veg-tom of a 9 ϫ 11-inch baking dish, and layer the etables, too. So try this, and then in the veggies on the bottom. Sprinkle the herbs, salt, summer when you have an abundance

and pepper on top of the veggies, and drizzle of vegetables at your disposal, try

a little more olive oil on top.

adding others to the mix.

■ Bake for up to 1 hour, or until tender. About halfway through the cooking time, stir the 1 large sweet potato

veggies so they do not dry out, making sure 1 large yam

they are covered with oil. Keep an eye on

2 large onions

them; you want them to be soft and crunchy, 5 pound mushrooms

not dry. Cooking time may vary.

1 large red bell pepper

nutritional analysis per serving

4 large carrots

174.81 calories; 7.38 g fat (37% calories from fat); 4 cloves garlic, peeled

3.67 g protein; 26.30 g carbohydrate; 0 mg cholesterol; Olive oil

165.08 mg sodium

2 teaspoons fresh or dried

oregano

2 teaspoons chopped fresh

parsley

4 cup fresh chopped basil

5 teaspoon pepper

4 teaspoon salt

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Sautéed Green Beans

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes

SERVE: Serves 4

This vegetable dish is quick and easy

■ Steam the beans for about 8 minutes, or until to make and is a good side dish for the crisp-tender. In a wok or large skillet, heat the Basil Chicken Curry on page 83 or the

oil and vegetable stock. Add the beans, mush-Shrimp Curry on page 119. It has an

rooms, garlic, and fresh ginger. Sauté for 2 to 3

Asian flavor.

minutes or until the mixture is heated through.

Add the tamari sauce and continue to cook

2 pounds fresh green beans,

until the mixture thickens and the vegetables washed and trimmed

are tender.

1 tablespoon sesame oil

2 tablespoons vegetable stock

nutritional analysis per serving

125.86 calories; 3.92 g fat (27% calories from fat); 5 pound mushrooms, sliced

6.39 g protein; 20.94 g carbohydrate; 0 mg cholesterol; thinly

104.69 mg sodium

2 cloves garlic

2 teaspoons peeled and grated

fresh ginger

1 teaspoon wheat-free tamari

sauce

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Sautéed Spinach

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes to prepare and about 10 minutes to cook SERVE: Serves 4

This green vegetable is good for you,

■ Wash the spinach thoroughly and steam until and takes only a few minutes to make.

wilted, about 5 minutes.

It’s best made with fresh spinach, but

■ In a small skillet, sauté the onion, garlic, and you can use frozen. If you use frozen

mushrooms. Add the spinach to the mixture

though, be sure to drain out the

and then splash with the balsamic vinegar.

excess water before sautéing.

nutritional analysis per serving

103.62 calories; 7.22 g fat (61% calories from fat); 4 cups fresh spinach, chopped

3.26 g protein; 8.63 g carbohydrate; 0 mg cholesterol; (or 10 ounces frozen)

27.43 mg sodium

2 tablespoons olive oil

1 large red onion, chopped

3 cloves garlic, chopped

5 pound mushrooms, chopped

2 teaspoons balsamic vinegar

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Scalloped Potatoes

NO EGGS OR NUTS

PREP TIME: 10 minutes to prepare and 60 minutes to bake SERVE: Serves 8

Just like grandma used to make, only

■ Preheat the oven to 375°F.

I’ve left out the ham. If you want to add

■ In a saucepan, heat the olive oil over

more protein, add chopped cooked

medium-high heat and add the arrowroot.

ham or cooked prosciutto. It takes a

Whisk together and cook for 1 minute.

while to bake, but it’s worth the wait.

Slowly add the soy milk, stirring constantly to Coat the baking dish with a vegetable

keep the mixture from sticking to the pan.

oil spray to avoid sticking.

Add more soy milk if needed. When the mix-

ture has thickened, add the herbs and cheese.

2 tablespoons olive oil

■ Cook for 1 to 2 minutes, or until the cheese 15–2 tablespoons arrowroot

has melted. Remove from heat and add the

24 cups soy milk

salt and pepper.

5 teaspoon fresh or dried thyme

■ Cover a 9 ϫ 13-inch glass baking dish with a 5 teaspoon fresh rosemary

layer of the sliced potatoes. Add a layer of 6 cup Gorgonzola cheese

onion and roasted garlic. Pour some of the 5 teaspoon sea salt

cheese mixture on top, and add another layer 4 teaspoon freshly ground

of potatoes. Continue until you end with the pepper

last of the cheese mixture. Sprinkle some

3 pounds potatoes, washed,

parmesan cheese on top, if desired, and bake peeled, and sliced thin

for 30 minutes, covered. Uncover the baking 5 large onion, chopped finely

dish and cook for another 30 minutes, or

4 cloves roasted garlic, sliced

until the potatoes are tender when tested with Parmesan cheese, if desired

a fork.

■ You can also add cooked ham or Canadian

bacon to this recipe.

nutritional analysis per serving

208.56 calories; 5.54 g fat (23% calories from fat); 6.49 g protein; 34.76 g carbohydrate; 2.37 mg cholesterol; 229.78 mg sodium

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Stuffed Squash with Yam Puree

NO EGGS OR NUTS, AND MAY BE MADE DAIRY FREE

PREP/COOK TIME: 2 hours including baking time SERVES: 8 to 10 (5 acorn squash per person)

This puree is great by itself, served

■ To make the puree, bake or boil the yams (if during the holidays when everyone

you bake them, wash and poke with fork in

else is preparing their yams with

several places. Place directly on oven rack marshmallows and tons of brown

and bake in a preheated 350°F oven until

sugar! I have made this using butter-

soft, about 1 hour.

nut squash and it was very good. Cut

■ Once the yams have cooled, peel them and the squash in half, as you would the

place them in a food processor or large bowl.

acorn kind, scoop out the seeds, and

If using a food processor, beat until smooth.

then roast.

If using an electric mixer, mix on low until the mixture becomes easy to work with.

Increase speed and continue to mix until

Yam Puree:

smooth. Add the agave nectar, herbs, butter, 3 pounds yams (about 6–7

average-size red yams)

ginger, orange peel, and salt. Continue to 2–3 tablespoons butter or dairy-mix until well blended.

free shortening

1⁄3 cup agave cactus nectar or

To prepare the squash, do the following:

honey

■ Preheat the oven to 400°F.

4 teaspoon sea salt

■ Cut each squash in half and scoop out the 5–6 teaspoon ground cinnamon

seeds and pulp. Place on a baking sheet. In a 1⁄8 teaspoon grated nutmeg,

small bowl, mix together the butter, agave fresh if possible

nectar, orange zest, and ground ginger. Driz-2 teaspoons crystallized ginger,

zle this mixture over each squash half, and or fresh, peeled and finely

chopped

then place one sage leaf on each half. Bake 1 teaspoon orange peel

for 30 to 40 minutes, or until soft. Remove from the oven and discard the sage leaves.

Squash:

Put a scoopful of the yam puree in each

4–5 acorn squashes

squash half and bake at 400°F until heated 4 cup agave cactus nectar

through, about 20 minutes.

Zest of 2 oranges

1 teaspoon ground ginger

nutritional analysis per serving

2 tablespoons butter or dairy-

310.74 calories; 6.12 g fat (17% calories from fat); free shortening, melted

3.48 g protein; 63.69 g carbohydrate; 15.05 mg cholesterol; 56.37 mg sodium

Fresh sage leaves

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Sweet Potato Fries

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 30 minutes

SERVE: Serves 4

Oh boy—French fries that you don’t

■ Preheat the oven to 450°F.

have to feel guilty about. I love these!

■ Scrub the yams and cut into quarters, then So do my kids. They are baked, not

again into wedges. Place in a single layer on a fried, and they are yams, not white

cookie sheet that has been sprayed with a veg-potatoes. Need I say more?

etable cooking spray or olive oil. Combine the salt, pepper, nutmeg, and olive oil. Brush on the 4 small yams

potatoes and bake for about 20 minutes, or Olive oil or vegetable oil spray

until they are browned and crunchy.

4 teaspoon salt

nutritional analysis per serving

1⁄8 teaspoon freshly ground

208.97 calories; 3.82 g fat (16% calories from fat); pepper

2.31 g protein; 41.90 g carbohydrate; 0 mg cholesterol; 1⁄8 teaspoon grated nutmeg

158.98 mg sodium

1 tablespoon olive oil

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Veggies with Herbes de Provence

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 40 to 50 minutes to bake SERVE: Serves 4

I happen to love butternut squash, but

■ Preheat the oven to 400°F.

there are many other squashes to

■ Prepare an 11 ϫ 13-inch baking dish by lightly choose from, and they will all work well coating it with 1 tablespoon of the oil. Place the in this recipe. Toss in some carrots for mushrooms, garlic, peppers, squash, and

color and a really beautiful dish.

onions in the dish, and drizzle with the rest of the olive oil. Sprinkle with the herbes de 2 tablespoons olive oil

Provence, salt, and pepper. Bake for 40 to 50

5 pound mushrooms, cut in half

minutes or until the vegetables are tender and 2–4 cloves garlic, cut in half

browned. Be sure to stir the vegetables

1 large red bell pepper, sliced

occasionally.

6 cups butternut squash,

seeded, peeled, and cut into

nutritional analysis per serving

cubes

189.06 calories; 7.25 g fat (34% of calories from fat); 4.49 g protein; 31.71 g carbohydrate; 0 mg cholesterol; 2 large onions, quartered

303.35 mg sodium

2 teaspoons herbes de Provence

5 teaspoon salt

5 teaspoon freshly ground

pepper

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sauces

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Barbecue Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 5–10 minutes

SERVE: Serves 4

I use this sauce for the Barbequed

■ Mix all the ingredients together in a large Spareribs found on page 82. To use for bowl. Use immediately or refrigerate for use chicken, cut the water to 5 cup so it

later. This sauce is great on spareribs. It can will be thicker and then baste the

also be used for chicken. I usually double the chicken before putting in the oven, and recipe and add sliced onions.

baste again two to three times while it nutritional analysis per serving

roasts.

42.76 calories; 0.15 g fat (3% calories from fat); 0.57 g protein; 11.46 g carbohydrate; 0 mg cholesterol; 6 cup ketchup

768.33 mg sodium

1 teaspoon salt

5 teaspoon Dijon mustard

1 cup water

1 tablespoon brown rice syrup

4 teaspoon Tabasco

4 teaspoon chile powder

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Basil-Tomato Vinaigrette

NO DAIRY, EGGS, OR NUTS

PREP TIME: 5 to 6 minutes ■ SERVE: Serves 18

Here’s a tip about basil: I buy it in the

■ Place all the ingredients in a blender and summer at the farmers' market, or

process for 1 minute, or until the mixture is grow it myself and then freeze it in zip-well blended. Keep in the refrigerator.

top bags for future use. Any time a

nutritional analysis per serving

recipe calls for fresh basil, I simply pull 42.57 calories; 4.53 g fat (94% calories from fat); the bag from the freezer, and crush the 0.12 g protein; 0.73 g carbohydrate; 0 mg cholesterol; frozen herb into the measuring cup. It 65.28 mg sodium

works wonderfully.

8–10 fresh basil leaves

6 tablespoons olive oil

4 tablespoons white balsamic

vinegar

1 clove garlic, minced

2 large tomatoes, crushed

5 teaspoon salt

Berry Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes ■ SERVE: Serves 16

This sauce is wonderful over the

■ Place the berries and fruit sweetener in a crêpes/blintzes. It’s also great served heavy saucepan. Bring to boil.

over the almond torte and over the

■ Mix together the water and arrowroot in a brown rice pudding. Go for it!

bowl and slowly whisk it into the berry mixture as it boils. Stir constantly. After the mix-35 cups frozen blueberries

ture comes to a boil again, turn the heat

1 cup frozen strawberries

down to low and simmer for 5 to 7 minutes.

1⁄3 cup fruit sweetener or agave

Remove from the heat, sprinkle with cinna-

nectar

mon, and serve warm or refrigerate. Keeps

5 cup water

up to 3 weeks in the refrigerator.

2 tablespoons arrowroot

1 teaspoon ground cinnamon, if

nutritional analysis per serving

desired

40.19 calories; 0.14 g fat (3% calories from fat); 0.31 g protein; 11.27 g carbohydrate; 0 mg cholesterol; 0.62 mg sodium

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Caper Sauce

NO EGGS OR NUTS

PREP TIME: 15 minutes ■ SERVE: Serves 6

This recipe came from my father, who

■ Melt the butter in a saucepan and add the serves this sauce over leg of lamb

flour. Cook until thick. Slowly add the milk, (page 114). It’s also a great sauce for stirring constantly. Simmer on low for several Roast Pork Tenderloins (page 115),

minutes, adding more milk if it becomes too and works over the potato scones on

thick. Add the capers and heat through. Sea-page 37. Prepare with margarine and

son with salt and pepper.

soy milk for a dairy0free version.

nutritional analysis per serving

111.24 calories; 8.39 g fat (68% calories from fat); 4 cup butter or buttery spread

1.64 g protein; 7.33 g carbohydrate; 0 mg cholesterol; 1 tablespoon brown rice flour or

213.25 mg sodium

arrowroot

1 cup soy milk or milk

3 tablespoons capers

Dash of salt

4 teaspoon freshly ground black

pepper

Falafel Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes ■ SERVE: Serves 8, 4 cup per serving

Tradionally falafel sauce is made with

■ Place all of the ingredients in a blender or yogurt. I left it out, but you can certainly food processor, and process until smooth.

add it back: reduce the amount of

Serve over falafels.

water, or replace it altogether with

plain yogurt.

nutritional analysis per serving

183.15 calories; 15.91 g fat (73% calories from fat); Feel free to add some grated cucum-5.35 g protein; 8.14 g carbohydrate; 0 mg cholesterol; bers, too; they are very refreshing.

47.48 mg sodium

5 cup water

1 cup sesame tahini

3 cloves garlic, minced

5 cup lemon juice

1 tablespoon chopped parsley

Dash of freshly ground pepper

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O’Brien Family Spaghetti Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 20 minutes to prepare and 1 to 2 hours to cook SERVE: Serves 12

This is an old family favorite. My

■ Sauté the meat in a skillet over medium-high father adds pork sausage to his ver-heat until cooked through. Drain and set

sion, but I prefer this healthier ver-

aside.

sion. I like to simmer this for at least 2

■ Chop all the veggies and sauté in the olive oil hours, if not longer, on the lowest set-in a large skillet over a medium heat for 3 to ting possible. The flavors really meld 4 minutes. Add meat, tomato sauce, tomato

together after a few hours. Serve over paste, whole tomatoes, herbs, and chicken

spaghetti squash or your favorite rice stock. Reduce the heat and simmer for 1 to 2

noodles.

hours. Add the wine and continue simmering until the sauce is thick and flavorful. Season 1 pound ground turkey or extra-with salt and pepper, and serve over noodles.

lean beef

Top with Parmesan cheese if desired.

2 tablespoons olive oil

1 large onion, chopped

I like to simmer this sauce all day to blend the 2 stalks celery, chopped

flavors fully.

2 celery tops, chopped

3 cloves garlic, minced

nutritional analysis per serving

1 (14-ounce) can tomato sauce

137.80 calories; 9.90 g fat (57.7% calories from fat); 1 (6-ounce) can tomato paste

8.30 g protein; 6.60 g carbohydrate; 26.0 mg choles-1 pound whole tomatoes,

terol; 642.2 mg sodium

chopped

1 tablespoon basil, fresh if

possible

2 teaspoons dried oregano

3 bay leaves

1 tablespoon dried parsley

1 cup chicken stock

5 cup white or red wine

Salt and pepper

Parmesan cheese, if desired

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Peach Salsa

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 1 hour to chill SERVE: Serves 6

This salsa works well with chicken,

■ In a medium-size bowl combine the peach, pork, salmon, and halibut. I like it

onion, bell pepper, avocado, ginger, and

served over barbequed chicken with a

cilantro.

side of sweet potato fries.

■ In a small bowl whisk together the oil, lime juice, brown rice syrup, and ground pepper.

2 large peaches, chopped

Pour over the peach mixture and toss to coat.

5 small red onion, chopped

Refrigerate for 1 hour before serving. Season finely

with salt, if desired.

5 cup red bell pepper, chopped

1 large avocado, peeled, pitted,

nutritional analysis per serving

and chopped

172.51 calories; 10.60 g fat (52% calories from fat); 1.36 g protein; 20.40 g carbohydrate; 0 mg cholesterol; 1 teaspoon peeled and grated

11.54 mg sodium

fresh ginger (more to taste)

2 tablespoons cilantro, chopped

2 tablespoons olive oil

3 tablespoons lime juice

1 tablespoon brown rice syrup

4 teaspoon freshly ground

pepper

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Spicy Peanut Sauce

NO DAIRY OR EGGS

PREP TIME: 10 minutes

SERVE: Serves 6

I love peanut sauce served over rice

■ Put the sesame butter and peanut butter in a noodles, but it also tastes great served bowl and mix together. Add the tamari sauce, with grilled prawns, veggie kabobs, or lime juice, brown rice syrup, and coconut

chicken sauté. If you prefer a stronger milk, and stir to blend together. Add the gin-peanut flavor, cut back on the sesame

ger, garlic, and black pepper, and stir to mix butter and increase the peanut butter.

well.

■ Reheat this sauce and serve it with grilled 4 cup sesame or almond butter

vegetables, or serve it with fish, over noodles, 4 cup peanut butter

with chicken satay, etc.

1⁄8 teaspoon tamari sauce

nutritional analysis per serving

3 tablespoons lime juice

170.99 calories; 13.48 g fat (66% calories from fat); 1 teaspoon brown rice syrup

3.87 g protein; 11.14 g carbohydrate; 0 mg cholesterol; 3 tablespoons light coconut milk

229.18 mg sodium

1 teaspoon peeled and finely

minced fresh ginger

1 clove garlic, minced

Black pepper, to taste

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Strawberry Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 to 15 minutes ■ SERVE: Serves 8

I love this over a bowl of hot steel cut

■ Combine all ingredients in a saucepan and oats with a handful of chopped wal-heat to boiling. Reduce the heat and continue nuts—it’s a great way to start the day.

cooking until the mixture thickens, about 10

This also tastes delicious served

minutes. Remove from heat. Serve over any

over yogurt, rice pudding, or cheese

dessert.

blintzes.

nutritional analysis per serving

40.11 calories; 0.12 g fat (2% calories from fat); 2 cups strawberries

0.26 g protein; 11.42 g carbohydrate; 0 mg cholesterol; 4 cup agave nectar

0.59 mg sodium

4 cup water

2 tablespoons arrowroot

5 teaspoon ground cinnamon

Tofu Mayonnaise

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes ■ SERVE: Makes 15 cups

You may need to experiment with this

■ Slice the tofu into 1-inch slices and drain on recipe, adjusting the amounts of liq-paper towels for about 20 minutes, pressing out uids to ensure the correct texture. Add the moisture halfway through the draining

the oil slowly and, if you prefer a

process. Press again at the end of the 20 min-thicker mayonnaise, use less water.

utes. Place a few of the tofu slices in a blender with the lemon juice, cider vinegar, salt, and 5 pound extra-firm tofu, drained

mustard. Mix until smooth, then add the rest of 1 tablespoon lemon juice

the tofu and the oil. When the mixture is well 1 teaspoon cider vinegar

blended, add the agave nectar and stir.

5 teaspoon salt

■ Keep this mayo in the fridge. It will only last 4 teaspoon Dijon mustard

a week.

4 cup canola oil

1 tablespoon agave nectar

nutritional analysis per serving

41.83 calories; 3.81 g fat (80% of calories from fat); 1.32 g protein; 1.17 g carbohydrate; 0 mg cholesterol; 66.74 mg sodium

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Tofu Pesto

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes ■ SERVE: Serves 6

Tofu is a good source of protein, but it

■ Combine all ingredients in a blender and yields little flavor of its own. The basil process until smooth.

and garlic really spice up this pesto.

■ Serve over rice noodles, polenta, or veggies.

Be courageous and use it as a salad

nutritional analysis per serving

dressing or spread with vegetables in

146.46 calories; 9.01 g fat (54% of calories from fat); a lettuce wrap. I encourage you to be

5.79 g protein; 16.75 g carbohydrate; 0.05 mg choles-creative in the kitchen.

terol; 47.23 mg sodium

4 ounces firm tofu

2 tablespoons vegetable broth

2 cups fresh basil

2 cloves garlic

2 tablespoons lemon juice

3 tablespoons olive oil

5 cup fresh parsley

5 teaspoon ground pepper

Tofu Sour Cream

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes ■ SERVE: Makes 5 cup

For those who are looking for an

■ Put all ingredients in the blender and puree alternative to dairy, this sour cream

until smooth. If it is too thick, add a small recipe will fit the bill. You can also buy amount of water to the mixture and blend.

commercially prepared tofu sour

■ Keep in the refrigerator. Will last up to 2

cream in your local market if you don’t weeks.

have the time to whip this up.

nutritional analysis per serving

73.11 calories; 5.23 g fat (56% of calories from fat); 15 cups firm silken tofu

1.19 g protein; 6.51 g carbohydrate; 0 mg cholesterol; 1 tablespoons lemon juice

199.94 mg sodium

1 tablespoon canola oil

1 teaspoon brown rice syrup

5 teaspoon salt

2 teaspoons cider vinegar

Water as needed

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Vegetarian Spaghetti Sauce

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 to 2 hours

SERVE: Serves 6

This is one of my favorite sauces. It

■ Over medium heat, sauté all vegetables until does lack protein, but you can add

soft, about 10 minutes. Add the tomato

some tofu to the sauce and that will

sauce, tomato paste, sun-dried tomatoes, veg-increase your protein. Fresh spinach

etable broth, pepper, and herbs. Simmer for in this sauce tastes great, too, and if 1 hour. Remove bay leaves.

you serve it over lentil pasta, you will

■ Serve over rice or noodles.

balance your complex carbs with the

protein.

I prefer to cook this sauce longer so the flavors blend together well.

1 large red onion, chopped

1 large red bell pepper, chopped

nutritional analysis per serving

1 large zucchini, chopped

75.36 calories; .85 g fat (10% of calories from fat); 3 cloves garlic, minced

2.73 g protein; 15.03 g carbohydrate; 0.21 mg cholesterol; 428.90 mg sodium

2 stalks celery, chopped

1 small eggplant, chopped

1 (14-ounce) can tomato sauce

1 (6-ounce) can tomato paste

8 ounces sun-dried tomatoes,

chopped

5 cup vegetable broth

5 teaspoon freshly ground

pepper

2 bay leaves

1 tablespoon fresh basil

2 teaspoons dried oregano

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drinks

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Chai Tea

NO DAIRY, EGGS, OR NUTS

PREP TIME: 15 minutes ■ SERVE: Serves 4

I recommend you double this recipe if

■ Combine the first seven ingredients in a sauce-you like chai tea as much as I do. If you pan and heat until the milk almost boils. Turn prefer cow’s milk to soy, you can eas-the heat to low and simmer for 10 to 15 minily substitute it. I wouldn’t use rice utes. Strain the mixture before serving. You milk though, as it changes the flavor

can add grated nutmeg or cinnamon on top if too much.

you wish. You can also add a bit of agave or brown rice syrup, if you want it sweeter.

5 teaspoon vanilla extract

nutritional analysis per serving

4 cups soy milk

180.07 calories; 5.98 g fat (272% calories from fat); 3 black tea bags

9.40 g protein; 29.97 g carbohydrate; 0 mg cholesterol; 5 cinnamon sticks

38.41 mg sodium

1 teaspoon fennel seeds

6 cardamom pods

15 whole cloves

1 teaspoon ground coriander

grated nutmeg or ground cinna-

mon (optional)

agave nectar or brown rice syrup

to sweeten (optional)

5-inch slice fresh ginger, grated

Fancy Fruit Juice

NO DAIRY, EGGS, OR NUTS

PREP TIME: 5 minutes ■ SERVE: Serves 2

This is a quick, easy fruit juice that you

■ Combine juice and mineral water. Pour into can mix up by using different juices.

ice-filled glasses and serve.

Try grape and apple, or pineapple and

mango juice, in place of the cran-

nutritional analysis per serving

34.30 calories; 0.06 g fat (1% calories from fat); raspberry juice.

0.12 g protein; 8.57 g carbohydrate; 0 mg cholesterol; 3.62 mg sodium

15 cups sparkling water

5 cup cran-raspberry juice,

unsweetened

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Lemonade

NO DAIRY, EGGS, OR NUTS

PREP TIME: 5 minutes ■ SERVE: Serves 4

Who doesn’t love fresh lemonade on

■ Mix all ingredients together in a juice con-a hot summer day? Feel free to adjust

tainer and whisk together. Serve in iced

the amount of sweetener in this

glasses.

recipe. Why not toss in some fresh

■ To make strawberry or raspberry lemonade, strawberries and whirl in the blender?

process the ingredients plus fresh berries in a Raspberries? Sounds heavenly.

blender for a special drink!

■ If agave nectar congeals, heat the water and 4 cup agave nectar

stir well until blended, then cool.

35 cups water

nutritional analysis per serving

5 cup lemon juice

55.64 calories; 0 g fat (0% calories from fat); 0.12 g protein; 17.64 g carbohydrate; 0 mg cholesterol; 4.45 mg sodium

Smoothie

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes ■ SERVE: Serves 4

To add more fiber to your diet, add 2 or

■ Mix all ingredients in a blender and whirl 3 dried figs (ends removed) and 6 or 7

until smooth. Serve with a frozen strawberry whole almonds. Bend until smooth.

or raspberry on top.

This smoothie is a quick breakfast

drink or a midafternoon pick-me-up.

Note: Feel free to substitute fruit nectar for It's also good before working out, or as the orange juice, or to add yogurt, mango, or an afterschool pick-me-up for the kids.

peaches.

1⁄3 cup frozen orange juice

nutritional analysis per serving

concentrate

111.99 calories; 2.98 g fat (20% calories from fat); 1⁄3 cup soy milk or rice milk

3.47 g protein; 19.44 g carbohydrate; 0 mg cholesterol; 5 ice cubes

6.35 mg sodium

5 cup tofu

5 banana, mashed

4 teaspoon vanilla extract

6 strawberries, blueberries. or

raspberries, plus 4 extra

berries, for garnish

2 tablespoons flaxseeds

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desserts

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Almond Meal Piecrust

NO EGGS OR PEANUTS

PREP TIME: 10 minutes to prepare, and than 30 minutes to bake SERVE: Makes 2 piecrusts

I use this crust for pies that call for

■ In a large bowl, combine the almond meal and only a bottom crust. You can use it for arrowroot. Add the baking powder, xanthan

a quiche crust, too, if you like. It has a gum, and salt, and mix well. Add the butter and nutty flavor and adds texture without a mix with a fork/pastry cutter until the mixture lot of carbohydrates.

is crumbly. Slowly add the water a little at a time, until the mixture forms a ball. Divide 2 cups almond meal

into 2 balls of equal size. Cover and chill. This 1⁄3 cup arrowroot

dough tears easily, so use caution when rolling 1 teaspoon baking powder

out. Roll out each ball between two sheets of 5 teaspoon xanthan gum

waxed paper. Carefully transfer to a pie dish.

1 teaspoon salt

If you are not adding a filling first, be sure to 1⁄3 cup butter

prick the bottom of the crust so it will not bub-1⁄3 cup water

ble up. Bake in a preheated 350°F oven for 30

minutes after you add the pie filling. Makes two crusts.

For a nondairy alternative use buttery spread or organic shortening instead of butter.

nutritional analysis per serving

224.44 calories; 19.70 g fat (75% calories from fat); 5.15 g protein; 9.55 g carbohydrate; 20.34 mg cholesterol; 353.22 mg sodium

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Almond Torte

NO DAIRY, EGGS, OR PEANUTS

PREP TIME: 30 minutes to prepare and about 1 hour to bake SERVE: Serves 16

I was asked several years ago at a con-

■ In a large bowl, mix together the oil and agave ference for health professionals to pre-nectar until thick and creamy. Be sure the oil pare a dessert that was not only sugar and sweetener are at room temperature to

and gluten free, but also dairy and egg avoid curdling. Add the applesauce, soy milk, free. I tried several things before I came apple juice, vanilla, and almond extract.

up with this dessert, and it was a huge

■ Mix together the flour, baking powder, and salt hit. Be sure to serve it with the Berry in a large bowl. Add the almonds. Add the liq-Sauce on page 187. Can also be served

uid ingredients to the dry ingredients and stir with lemon curd. Hazelnuts work very

until they are blended. Do not over-mix.

well in place of the almonds, too.

■ Spray the bottoms of two 10-inch cake pans or one 9 ϫ 13-inch rectangular pan with veg-5 cup oil

etable oil spray.

6 cup agave nectar

■ Preheat the oven to 350°F.

14 cups unsweetened

■ Pour the batter into the prepared pan(s) and applesauce

bake for 45 to 55 minutes for the rounds, or 50

14 cups soy milk

to 60 minutes for the rectangle, until the torte 15 cups unsweetened apple

is lightly browned and a toothpick comes out juice

clean when inserted into the middle of the 1 teaspoon vanilla extract

cake.

1 teaspoon almond extract

■ Cool on a wire rack before you remove the 4 cups brown rice flour

torte from the pan(s). Do not cut into layers 2 tablespoons baking powder

until completely cooled.

5 teaspoon salt

2 cups finely chopped or ground

nutritional analysis per serving

almonds

373.90 calories; 16.92 g fat (39% calories from fat); 6.93 g protein; 52.26 g carbohydrate; 0 mg cholesterol; 204.0 mg sodium

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Apple and Berry Crisp

NO DAIRY OR EGGS

PREP TIME: 15 minutes to prepare and 65 to 75 minutes to bake SERVE: Serves 10

Another crowd-pleaser, this versatile

■ Preheat oven to 350°F.

recipe can be prepared as is, or with

■ In a large bowl, combine the fruit, cinnamon, blueberries or other fruits. If your fam-nutmeg, and arrowroot. Squeeze the orange

ily doesn’t care for nuts or has a nut juice over the fruit and toss again. Place the allergy, replace the nuts with your

fruit in a 9 ϫ 13-inch pan that has been lightly favorite seeds or leave the nuts out—

sprayed with vegetable oil.

their omission won’t change the con-

■ Cover with foil and bake for about 45 min-sistency of the dish.

utes, until hot and the fruit is beginning to bubble.

■ While the fruit is baking, mix together the

Fruit:

agave nectar, oats, flour, cinnamon, allspice, 4 cups apples, peeled, cored,

and sliced

and walnuts. Cut in the buttery spread until 5 cups strawberries, fresh or

the mixture is crumbly.

frozen, hulled

■ Remove the pan of fruit from the oven and 3 cups raspberries, fresh or

spread the topping over the fruit. Return the frozen

pan to the oven and continue baking, uncov-5 teaspoon ground cinnamon

ered, for another 20 to 30 minutes, or until 4 teaspoon grated nutmeg

the topping is browned.

2 tablespoons arrowroot

■ Serve hot or at room temperature. The crisp 1 tablespoon orange juice, fresh

will thicken as it cools.

if possible

Topping:

You may substitute cornstarch for the arrow-6 tablespoons agave nectar

root, if you prefer. Rice flakes can be used in 2 cups oats or rice flakes

place of the oats.

5 cup brown rice flour

2 teaspoons ground cinnamon

nutritional analysis per serving

5 teaspoon ground allspice

332.51 calories; 18.11 g fat (48% calories from fat); 5.50 g protein; 42.28 g carbohydrate; 0 mg cholesterol; 1 cup walnuts, chopped

99.07 mg sodium

5 cup buttery spread or non-

dairy margarine

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Apple Cake

NO DAIRY OR NUTS

PREP TIME: 15 minutes to prepare and about 35 minutes to bake SERVE: Serves 10

When you are looking for a cake to

■ Preheat the oven to 350°F. In a large mixing serve at a birthday party, or to use up bowl, combine the agave nectar and ⅓ cup

apples in the fall, this is a great option.

of the shortening. Beat well. Add the eggs and applesauce. and beat again. Add the

5 cup agave nectar

vanilla and soy milk.

1⁄3 cup plus 2 tablespoons

■ In a small bowl, sift the flour and potato shortening

starch together with the baking powder, 1

4 cup unsweetened applesauce

teaspoon of the cinnamon, and the salt. Add 2 eggs

this mixture to the egg mixture and beat until 1 teaspoon vanilla extract

smooth.

5 cup soy milk

■ Grease an 8- to 9-inch springform pan with 16 cups brown rice flour

cooking oil and dust lightly with brown rice 5 cup potato starch

flour. Pour the batter into the pan. Peel, core, 1 tablespoon baking powder

and slice the apples into equal-sized slices, and 14 teaspoon ground cinnamon

place them evenly around the perimeter of the 5 teaspoon salt

cake.

2 large apples

■ In a small bowl, combine the remaining 2

1 tablespoon brown rice syrup

tablespoons of shortening, the brown rice

syrup, and the remaining ¼ teaspoon of cinnamon. Drizzle over the apples and bake for 30 to 35 minutes, or until a cake tester comes out clean.

nutritional analysis per serving

201.76 calories; 8.46 g fat (38% calories from fat); 6.5 g protein; 34 g carbohydrate; 3.83 mg cholesterol; 281.56 mg sodium

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Apple Pie

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes and 50 to 60 minutes to bake SERVE: Serves 8

If you really want a delicious pie, and

■ Preheat the oven to 350°F.

you don’t mind the addition of dairy,

■ Toss all ingredients together and place in pre-dot a few pats of butter over the

pared piecrust (see page 223 for basic 2-crust apples before adding the top crust. If piecrust). Bake for 50 to 60 minutes or until you prefer to keep this dessert dairy

crust is browned.

free, it tastes just fine as it is.

■ Variations: To add berries to the recipe, decrease the amount of apples to 4 cups and 5 cups apples, peeled, cored,

add 1 cup of either blueberries, strawberries, and sliced

or raspberries.

1 teaspoon ground cinnamon

■ If you apples are really juicy, you will need 2–3 tablespoons arrowroot

the larger amount of arrowroot. If they are 5–6 cup agave or fruit

not too juicy, only use 2 tablespoons arrow-sweetener

root. You can also adjust the sweetness to your liking, taking into account that ½ cup agave will be less sweet.

nutritional analysis per serving

134. calories; 0.25 g fat (2% calories from fat); 0.53 g protein; 38.0 g carbohydrate; 0 mg cholesterol; 1.14 mg sodium

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Baked Apples

NO EGGS OR PEANUTS

PREP TIME: 15 minutes to prepare and about 35 minutes to bake SERVE: Serves 4

To make this dessert dairy free,

■ Preheat the oven to 450°F. Wash the apples instead of using the ricotta cheese,

and level the bottoms by slicing off ¼-inch or mash one block of firm tofu with a

so, to allow the apples to sit flat in the baking fork. Add a little lemon juice, salt, and dish. Core them, and place them in a baking nutmeg to taste. If you prefer it

dish. Spoon 1 tablespoon of shortening, 1

sweeter, add a small amount of agave

tablespoon of chopped walnuts, a pinch of

nectar and stir to blend.

fresh ginger, and 1 cinnamon stick into each cored apple. Top with the fruit sweetener.

4 medium-size apples

Place a small amount of water in the bottom 4 tablespoons shortening

of the baking dish and bake in the oven for 4 tablespoons walnuts, chopped

30 to 35 minutes. Remove from the oven and 6 teaspoon peeled and grated

cool slightly.

fresh ginger

■ Place the ricotta (or tofu if you wish it to be 4 cinnamon sticks

dairy-free—see note at left) in a blender and 5 tablespoons fruit sweetener or

puree until smooth. Add 1 tablespoon of the agave nectar

sweetener and the remaining ginger. Blend

Water as needed

until mixed and place 1 to 2 tablespoons on 6 cup ricotta cheese (for a nondairy cheese, see above note)

top of each baked apple. Serve warm.

You may use other nuts in this recipe in place of the walnuts.

nutritional analysis per serving

363.15 calories; 20.63 g fat (49% calories from fat); 7.34 g protein; 47.11 g carbohydrate; 44.83 mg cholesterol; 63 mg sodium

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Banana Bars

NO DAIRY

PREP TIME: 20 minutes to prepare and about 25 minutes to bake SERVE: Serves 24 (1 bar per serving)

There are many gluten-free flours to

■ Preheat the oven to 350°F. Be sure your

choose from for this recipe. See sec-

sweetener and shortening are at room tem-

tion on flours (page7). Betcha can’t eat perature. Cream together the shortening and just one!

fruit sweetener until thick. Add the egg and vanilla, and mix until blended. Stir in the 6 cup shortening

mashed banana. In a small bowl, combine

2⁄3 cup fruit sweetener or agave

the flour, baking powder, xanthan gum, and nectar

salt. Add to the liquid mixture and beat until 2 eggs

just combined. Add the pecans.

1 teaspoon vanilla extract

■ Spoon evenly into a greased 9 ϫ 11-inch bak-2 medium-size ripe bananas,

ing pan.

mashed

■ Bake for 25 minutes or until done. Cool and 2 cups sorghum flour or rice

flour

cut into 24 squares.

1 tablespoon baking powder

4 teaspoon salt

These store well in an airtight container at 5 teaspoon xanthan gum

room temperature, or can be frozen.

5 cup pecans or walnuts,

chopped

nutritional analysis per serving

141.67 calories; 6.10 g fat (39% calories from fat); 1.31 g protein; 21.70 g carbohydrate; 17.91 mg cholesterol; 114.69 mg sodium

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Blackberry Cobbler

NO DAIRY OR NUTS

PREP TIME: 15 minutes to prepare and about 30 minutes to bake.

SERVE: Serves 8

Stoneyfield Farms makes a good-

■ Preheat the oven to 400°F.

tasting soy yogurt. If you don’t want to

■ Combine the blackberries, agave, 2 table-use soy yogurt, you can use nonfat

spoons of the brown rice flour, orange peel, 1

yogurt and butter, but it will no longer of the orange juice, and 1 teaspoon of the be dairy free.

vanilla. Mix well. Pour this mixture into a greased 9 ϫ 11-inch pan.

5 cups fresh blackberries,

■ In a small bowl, combine the yogurt, ½ tea-washed and drained

spoon vanilla, and egg whites. Beat together 5 cup agave nectar or fruit

well. Add the melted buttery spread and the sweetener

remaining tablespoon of orange juice. Mix

1 cup plus 2 tablespoons brown

rice flour

well. Set aside.

1 teaspoon grated orange zest

■ In a small bowl, combine the remaining 1

2 tablespoons fresh orange juice

cup of brown rice flour with the baking pow-15 teaspoons vanilla extract

der. Mix well and add to the yogurt mixture.

5 cup soy yogurt

Stir together, but don’t overmix. Dollop this 2 egg whites, beaten

mixture on top of the blackberry mixture

2 tablespoons buttery spread,

and bake for 30 to 35 minutes, or until lightly melted

browned and bubbly.

1 cup brown rice flour

nutritional analysis per serving

2 teaspoon baking powder

189.51 calories; 3.44 g fat (16% calories from fat); 3.69 g protein; 39.33 g carbohydrate; 0.31 mg cholesterol; 70.97 mg sodium

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Brown Rice Pudding

NO DAIRY, EGGS, OR NUTS

PREP TIME: 1 hour

SERVE: Serves 4

A delightful replacement for part or

■ Place the milk, rice, and agave nectar in a all of the milk in this recipe is coconut saucepan and bring to a boil. As soon as it milk. It gives the rice pudding a

begins to boil, reduce the heat to medium

smooth, creamy texture. Feel free to

low and cover. Simmer for 50 to 60 minutes, add mangoes or bananas, too. It’s a

or until the rice is cooked but not dry.

great snack or good start to any day,

Remove from the heat and add the vanilla,

served along with fresh fruits or juices.

nutmeg and cinnamon.

3 cups soy milk (or rice milk,

To prepare this for breakfast, add more pro-coconut milk or almond milk)

tein, such as nuts or yogurt. I also add dates or 1 cup brown rice

raisins.

3 tablespoons agave nectar or

fruit sweetener (or brown rice

syrup)

nutritional analysis per serving

281.93 calories; 4.52 g fat (14% calories from fat); 5 teaspoon vanilla extract

8.26 g protein; 58.25 g carbohydrate; 0 mg cholesterol; Dash of grated nutmeg

97.58 mg sodium

5 teaspoon ground cinnamon

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Cashew Butter Cookies

NO DAIRY

PREP TIME: 10 minutes to prepare and about 30 minutes to bake SERVE: Serves 18

Here’s another good egg substitution

■ Preheat the oven to 350°F.

that works well in cookies: Mix 3 table-

■ Combine the shortening and the agave nec-spoons of water with 1 tablespoon of

tar in a large mixing bowl. Be sure both

ground flaxseeds. Use in place of 1

ingredients are at room temperature to avoid egg. Using an egg substitute will

curdling. Beat until creamed and fluffy. Add reduce your cholesterol and calories.

the cashew butter. Blend well. Add the eggs, one at a time, and then the vanilla. Beat well.

1 cup shortening

■ Mix together in a small bowl the bean flour, 6 cup agave nectar or fruit

cornflakes, almonds, arrowroot, baking soda, sweetener

xanthan gum, and salt. Add to the liquid

2 eggs or Ener-G egg substitute

ingredients and mix until well blended. Drop (see note)

by teaspoons onto ungreased cookie sheets.

1 teaspoon vanilla extract

■ Bake 12 to 15 minutes. Makes 6 dozen 3-inch 1 cup cashew butter

cookies.

1 cup garbanzo bean flour

1 cup crushed cornflakes

nutritional analysis per serving

1 cup cashews or other nuts,

273.19 calories; 20.14 g fat (64% calories from fat); chopped

4.48 g protein; 21.74 g carbohydrate; 27.26 mg cholesterol; 472.85 mg sodium

6 cup arrowroot

2 teaspoons baking soda

5 teaspoon xanthan gum

1 teaspoon salt

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Chai Rice Pudding

NO DAIRY, EGGS, OR NUTS

PREP TIME: 50 minutes

SERVE: Serves 6

Here is another rice pudding that

■ Combine soy milk, rice, and agave nectar in coconut milk really enhances. It

a saucepan. Bring to a boil and then reduce stores well in the refrigerator and can the heat and simmer, uncovered, for 45 to 50

be served warm or cold.

minutes, or until the rice is tender. Stir occasionally and add the spices just before

4 cups soy milk

serving.

1 cup arborio or long-grain rice

nutritional analysis per serving

1⁄3 cup agave nectar

173.46 calories; 3.37 g fat (12% calories from fat); 5 teaspoon ground ginger

7.12 g protein; 36.02 g carbohydrate; 0 mg cholesterol; 6 teaspoon ground cinnamon

99.20 mg sodium

5 teaspoon ground cardamom

5 teaspoon ground allspice

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Cheese Blintzes

NO EGGS OR NUTS

PREP TIME: 10 minutes to prepare plus chilling time SERVE: Serves 8

To make the best gluten-free, sugar-

■ To make the cheese filling, place the cottage free dessert you have ever made, pre-cheese in a blender and puree until smooth.

pare the Crêpes found on page 214

Add the rest of the ingredients and continue and fill with this recipe. Serve with the to puree until they are well mixed and smooth.

Berry Sauce found on page 187 and

Place the cheese filling in a bowl, cover, and you’ll have a very hard time resisting refrigerate until ready to use. This mixture these blintzes!

stores in the refrigerator for several days.

■ Prepare crêpes as directed, and fill.

1 cup fresh ricotta cheese or

cottage cheese

The best gluten-free, sugar-free dessert.

1 teaspoon vanilla extract

4 cup agave nectar

5 cup cream cheese

nutritional analysis per serving

118.98 calories; 6.30 g fat (46% calories from fat); 1 recipe Crêpes

6.32 g protein; 10.85 g carbohydrate; 17.08 mg cholesterol; 163.17 mg sodium

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Chocolate Pudding

NO DAIRY, EGGS, OR NUTS

PREP TIME: 5 minutes to prepare and 1 to 2 hours to chill SERVE: Serves 4

Your kids will love this recipe. It’s easy

■ Place the tofu in a blender and puree until to make and you won’t feel guilty about smooth. Add the vanilla. Blend.

eating it, as it is quite good for you.

■ In a separate bowl, combine the agave nectar and the cocoa powder. Stir to mix well. Add 2 (12-ounce) packages firm

to the tofu mixture and blend until well

silken tofu

mixed. Pour into serving dishes and refriger-2 teaspoons vanilla extract

ate for a few hours.

6 cup agave nectar

5 cup cocoa powder

nutritional analysis per serving

197.82 calories; 2.61 g fat (6% of calories from fat); 4.12 g protein; 52.34 g carbohydrate; 0 mg cholesterol; 4.55 mg sodium

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Coconut Sorbet

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare; follow manufacturer’s recommendations for freezing times

SERVE: Serves 6

If you like coconut, you’ll love this

■ In a large bowl, combine all the ingredients sorbet. You must have an ice cream or

except the toasted coconut. Mix well and

frozen yogurt machine to make it. It is place in the refrigerator to chill.

wonderful with grated fresh ginger as

■ To make the sorbet, use an ice-cream

a garnish. This can be made a day

machine. Follow the instructions for making ahead if needed.

sorbet as provided by the manufacturer.

nutritional analysis per serving

2 cups water

314.68 calories; 19.72 g fat (52% of calories from fat); 1 cup coconut milk

2.01 g protein; 36.69 g carbohydrate; 0 mg cholesterol; 2 tablespoons agave nectar or

175.95 mg sodium

fruit sweetener

4 cup toasted coconut or peeled

and grated fresh ginger

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Crêpes

NO DAIRY OR NUTS

PREP TIME: About 30 minutes

SERVE: Serves 6 (2 crêpes apiece)

Nobody will ever know these crêpes

■ In a large bowl, beat the eggs until fluffy. Add are made without wheat flour. These

the soy milk, arrowroot, oil, baking powder, crêpes are very versatile—they can be

and salt. Beat until well blended.

used for the Cheese Blintzes found on

■ Spray an 8-inch skillet with vegetable oil page 211, or they can be used as din-spray and place over medium-low heat. Add

ner crêpes, filled with the Black Bean about 2 tablespoons of the milk mixture to Burrito mixture found on page 135, or

the skillet and tilt the pan so the mixture as a dessert filling with fresh fruit.

spreads evenly over the entire surface. You Make and store them in the refrigera-must spread the mixture quickly because

tor between waxed paper in an airtight these cook fast. When the crêpe is lightly container for future use.

browned, carefully turn it over. Be careful not to overcook the crêpe, which will cause it to 2 large eggs

stick to the skillet. Transfer to a plate and 6 cup soy milk

cool. Repeat with remaining batter. Makes

6 tablespoons arrowroot

about 12 crêpes (if you want thicker crêpes, 1 tablespoon canola oil

add more mixture to the skillet and you will 1 teaspoon baking powder

end up with about 8 crêpes instead of 12).

4 teaspoon salt

When cool, place each crêpe between waxed

Vegetable oil spray

paper or serve immediately.

nutritional analysis per serving

90.41 calories; 4.71 g fat (46% of calories from fat); 3.13 g protein; 8.82 g carbohydrate; 72.94 mg cholesterol; 215.99 mg sodium

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Granola Piecrust

NO DAIRY OR EGGS

PREP TIME: 10 minutes to prepare and 15 to 20 minutes to bake SERVE: Makes 1 crust

This piecrust can only be used for an

■ In a large bowl, stir together the oats, oat open-top pie. It works well for Tofu

flour, chopped nuts, sesame seeds, sunflower Cheesecake (page 231) as it adds a

seeds, and cinnamon. Cut in the shortening a great nutty taste. It would be great for little at a time until the mixture resembles a pumpkin pie or apple torte as well.

coarse peas. Drizzle the agave nectar on top, and stir well to combine. The mixture needs 14 cup oats

to be well mixed to hold together well in the 5 cup oat flour or brown rice

pie shell.

flour

■ Press this mixture into a greased pie shell and 1 cup chopped nuts (I favor wal-bake in a preheated 350°F oven for 15 to 20

nuts)

minutes, or fill with your favorite pie filling 4 cup sesame seeds

and bake according to the directions.

3 tablespoons sunflower or

pumpkin seeds, chopped

nutritional analysis per serving

1 teaspoon ground cinnamon

396.31 calories; 23.67 g fat (51% calories from fat); 7 tablespoons shortening

5.78 g protein; 42.32 g carbohydrate; 6.27 mg cholesterol; 40.55 mg sodium

4 cup agave nectar, fruit sweet-

ener, or brown rice syrup

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Healthy Candy

NO DAIRY, EGGS, OR PEANUTS

PREP TIME: 20 minutes

SERVE: Serves 10 (2 pieces each serving)

If nuts are a problem for you, try

■ Heat the brown rice syrup and almond but-sesame butter or pumpkin seed but-

ter in a medium-size saucepan, making sure ter, and use seeds in place of the nuts.

to stir the mixture constantly, as otherwise it There is no set rule on this recipe.

will burn. Bring to a boil, then reduce heat to Replace the currants with dates or

low and continue to cook for another 5 min-dried cranberries, or live large and

utes. Be sure to continue stirring to avoid add carob chips.

burning.

■ Remove from heat and add the remaining

1 cup brown rice syrup

ingredients.

1 cup almond butter

■ Mix until well blended. Drop onto parch-

4 teaspoon vanilla extract

ment paper and refrigerate.

4 cup chopped walnuts

nutritional analysis per serving

2 tablespoons flaxseeds

207.83 calories; 17.51 g fat (70% calories from fat); 3 tablespoons currants

4.89 g protein; 11.63 g carbohydrate; 0 mg cholesterol; 116.59 mg sodium

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The Ladies’ Favorite Meringue

NO DAIRY OR NUTS

PREP/COOK TIME: 30 to 40 minutes

SERVE: Serves 10

This recipe received

its name

■ Preheat the oven to 375°F.

because all of my lady friends loved it.

■ Place the strawberries, blueberries, orange They argued over who got to take

juice, and vanilla in a saucepan. Stir well and home the leftovers when I made it for

bring to a boil. Add the arrowroot to the mix-one of my “taster’s parties.” It serves ture slowly, whisking constantly until dis-many, so it is great for a potluck or

solved. Reduce the heat and simmer until the large gathering when a light, low calo-mixture begins to thicken, 3 to 4 minutes. Stir rie dessert is preferred.

often so the mixture does not burn. Once the mixture has thickened and has a shiny sur-3 cups frozen strawberries,

face, remove from the heat and pour into a thawed and sliced

bowl to cool.

2 cups frozen blueberries,

■ Meanwhile, beat the egg whites until they are thawed

stiff. Fold gently into the cooled berry mixture.

4 cup orange juice

■ Pour into a 9 ϫ 13-inch baking dish and

1 teaspoon vanilla extract

place it in a larger pan. Fill that pan with hot 1 tablespoon arrowroot

water until it is about halfway up the sides.

6 egg whites

Carefully place in the oven and bake for 20

minutes. Watch the baking time, as oven heat varies. Remove the baking dish from the pan with water and return it to the oven for

another 3 minutes. The meringue should be

lightly browned.

■ Let cool for 20 to 30 minutes before serving.

May be served warm or cold.

nutritional analysis per serving

49.22 calories; 0.28 g fat (5% of calories of fat); 2.72 g protein; 9.49 g carbohydrate; 0 mg cholesterol; 34.27 mg sodium

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Lavender and Berry Crisp

NO EGGS

PREP TIME: 14 hours

SERVE: Serves 8

I love lavender and grow it in my gar-

■ Preheat the oven to 350°F.

den so I have it available all year to use

■ Sift or grind the lavender buds and place in a in my recipes. I like having some of the large mixing bowl. (I throw many of the buds lavender buds in crisp, but you don't

into the bowl whole, but you can also grind all have to use them. If you sift the buds, the buds if you prefer). Add the agave nectar, only the essence will come through.

berries, juice, cinnamon, and arrowroot. Stir Lavender pairs very well with lemon,

together well and pour this mixture into a pears, and peaches, too, so feel free to greased 9-inch square baking dish. Set aside.

use other fruits in this recipe.

■ In a small bowl, combine the butter, oats, and brown rice flour. Cut with a fork or pastry 1 tablespoon Provence culinary-cutter until the mixture resembles small peas.

grade lavender buds

Add the walnuts and mix together. Sprinkle 6 cup agave nectar

this mixture over the berries and bake for 1

4 cups blueberries

hour. Cool completely before serving.

4 cups raspberries or any other

berry

nutritional analysis per serving

1 tablespoon orange or lemon

340.89 calories; 8.84 g fat (20% calories from fat); juice

3.14 g protein; 67.46 g carbohydrate; 30.50 mg cholesterol; 4.14 mg sodium

1 teaspoon ground cinnamon

2 tablespoons arrowroot

4 cup butter or shortening

5 cup oats or rice flakes

1 cup brown rice flour

6 cup walnuts, chopped

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Mango Mousse

NO EGGS OR NUTS

PREP TIME: 65 minutes to prepare and 60 minutes to chill SERVE: Serves 4

I like this dessert best in summer, but

■ Place the mangoes in a blender and puree.

if you have access to fresh mangoes any Once the mixture is blended, add enough

time of year, it is a great light and fluffy water to create 2 cups of puree. Pour into a dessert. Serve it following an Indian or saucepan and bring to a boil over a medium-Asian meal, or simply by itself.

high heat.

■ In a small bowl combine the arrowroot and 2 ripe mangoes, pitted, peeled

agave nectar. Stir until well blended. Add to Water (to add to mango mixture)

the mango mixture and stir until mixed. Add 1 tablespoon arrowroot

the orange juice and place in a large bowl.

1 tablespoon agave nectar

Place this mixture in the freezer for about 1

1 tablespoon fresh orange juice

hour.

or lemon juice

■ Remove from the freezer and beat with a

2 cups fresh whipped cream

mixer for 2 to 3 minutes, or until the mixture becomes thick and creamy.

■ In a small bowl whip the cream until light and fluffy. Fold into the mango mixture and transfer to individual serving dishes. Cover with plastic wrap and refrigerate until set.

You can substitute peaches or other fruits or berries for the mangoes.

nutritional analysis per serving

153.35 calories; 6.91 g fat (40% calories from fat); 1.44 g protein; 24.09 g carbohydrate; 22.80 mg cholesterol; 40.77 mg sodium

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Marionberry Bars

NO DAIRY

PREP TIME: 10 minutes to prepare and 35 to 45 to bake SERVE: Serves 12

Have no fear. If you don’t have Marion-

■ Preheat the oven to 350°F.

berry jam at your local market, this

■ Combine the agave nectar and shortening in recipe is very versatile and can be

a large mixing bowl and beat until light and made with any sugar-free jam. My

fluffy. Be sure the agave and shortening are favorite is Marionberry, but after that, both at room temperature to avoid curdling.

I love raspberry, strawberry, and blue-

■ Add the egg, flour, and nuts. Beat at low speed berry. They all taste great in this

until well mixed. Set aside 1 to 1½ cups of recipe.

the mixture to use for the topping. Press the remaining mixture into the bottom of an 8-5 cup agave nectar or fruit

inch square pan that has been sprayed lightly sweetener, at room

with vegetable oil spray. Spread the jam on top temperature

to within half an inch of the edge. Dollop the 1 cup shortening, at room

temperature

reserved mixture over the top.

1 large egg, lightly beaten

■ Bake for 35 to 45 minutes or until browned.

21⁄

Do not over-bake. Cool and cut into bars.

8 cups brown rice flour or

sorghum

1 cup walnuts or pecans,

The buttery spread used in this recipe is a chopped finely

vegan spread and contains no saturated fats.

vegetable oil spray

1 (10-ounce) jar all-fruit jam

(Marionberry, if possible)

nutritional analysis per serving

380.53 calories; 22.58 g fat (51% calories from fat); 3.92 g protein; 44.36 g carbohydrate; 61.12 mg cholesterol; 9.04 mg sodium

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Oat Scones

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 30 minutes

SERVE: 8 (makes 16, 2 scones per serving)

I made these oat scones for my cook-

■ Preheat the oven to 325°F.

ing class, and they really enjoyed

■ In a 3-quart saucepan, combine the oil, agave them. I served them warm with butter,

nectar, water, and lemon juice, and heat until but you can replace the butter with a

the agave nectar is combined with the oil and soy margarine or just serve with an

water. Remove from heat.

all-fruit jam. They keep for about a

■ In a small bowl, mix together the oat flour week if stored in an airtight container.

and baking soda. Stir into the oil mixture.

Add the currants. Beat with a wooden spoon 1⁄3 cup oil

until mixed well.

2 tablespoons agave nectar

■ Add additional oat flour until you can form a 2 tablespoons warm water

ball. The dough should not be real sticky.

1 tablespoon lemon juice

Split the dough into two equal parts.

(optional)

■ Place about ¼ cup of rolled oats on the board 5 cup oat flour (or more as

where you are working. Roll one of the balls needed)

upon the oats and then press it flat until it 5 teaspoon baking soda

becomes a 5-inch circle about ½ inch thick.

1⁄3 cup currants or raisins

Place on an ungreased cookie sheet that has 1⁄3 cup rolled oats

been lightly covered with rolled oats. Do the same for the other ball. Bake for 20 to 25 minutes, or until lightly browned.

■ Cool on a wire rack and serve.

nutritional analysis

125.884 calories; 9.20 g fat (64% calories from fat); 1.23 g protein; 10.51 g carbohydrate; 0 mg cholesterol; 155 mg sodium

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Pear Torte

NO PEANUTS

PREP TIME: 10 to 15 minutes to prepare and 30 minutes to bake SERVE: Serves 12

I teach cooking classes, and this

■ Preheat the oven to 350°F.

recipe is by far the favorite with my

■ To prepare the crust, mix together the but-students. Double the recipe for par-

tery spread and ⅓ cup of the agave nectar.

ties; I guarantee it’ll be a big hit.

Be sure both ingredients are at room temper-Organic pears are the best, but use

ature. Blend until light and fluffy. Add the canned when fresh are out of season.

vanilla, flour, and nuts. Press these ingredi-Don’t overbake this torte; it should be ents into the bottom of a 9-inch square pan set but not browned on top.

and bake for 10 minutes, or until set. Let cool for a few minutes.

5 cup buttery spread or butter

■ For the filling: Mix the cream cheese and 1⁄3 cup + 1⁄8 cup agave nectar or

remaining ⅛ cup of the agave nectar until fruit sweetener

thoroughly mixed and fluffy. Add the egg and 4 teaspoon vanilla extract

vanilla. Beat until smooth. Pour over the

6 cup brown rice flour

crust. Arrange the fresh pear slices on top of 2⁄3 cup pecans or walnuts,

the filling. (If using canned pears, drain thor-chopped finely

oughly and arrange on top of the filling.) 8 ounces cream cheese,

softened

■ Sprinkle lots of cinnamon on top and bake 1 egg

for 30 minutes at 350°F. If your oven tends to 5 teaspoon vanilla extract

be hot, reduce the heat to 325°F. When you 1 pound pears, fresh if possible,

test for doneness, the filling should be set but peeled, seeded, and sliced

not browned.

Ground cinnamon, for sprinkling

nutritional analysis per serving

259.77 calories; 19.10 g fat (65% calories from fat); 3.28 g protein; 21.24 g carbohydrate; 41.71 mg cholesterol; 144.22 mg sodium

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Piecrust

NO DAIRY OR NUTS

PREP TIME: 15 minutes

SERVE: Serves 8

This is a great piecrust recipe, but it

■ In a large bowl, sift together the flour, potato takes patience and practice to make.

starch, salt, and arrowroot. Add the xanthan Roll out carefully as it is a bit fragile gum. Stir to mix. Cut in the shortening with (no gluten to hold it together). It is cer-a pastry cutter until the mixture resembles tainly worth the effort.

small peas. Set aside.

■ In a separate bowl, combine the egg, water, 15 cups brown rice flour

and vinegar, and add to the flour mixture.

5 cup potato starch flour

Mix until well blended and the mixture

5 teaspoon salt

comes together in a large ball.

1 teaspoon xanthan gum

■ Place a piece of waxed paper on a flat surface 4 cup arrowroot

and cut the large ball into two smaller ones.

6 cup shortening

Place one ball on the waxed paper and cover 1 large egg, beaten

it with another piece of waxed paper of the 2 tablespoons water

same size. Carefully roll out the dough.

1 tablespoon white vinegar

■ Grease a pie dish and carefully flip the pie dough from the waxed paper into the dish.

Fill with the pie ingredients. Roll out the second ball of dough, place atop the filling, and crimp the edges to seal.

■ Cut slits in the crust before baking, and watch to be sure the crust does not brown too much around the edges while baking. If it does, cover with aluminum foil for the remainder of the baking time.

■ Bake in a preheated 375°F oven or follow the directions for baking temperature for your desired filling.

nutritional analysis per serving

206.60 calories; 17.32 g fat (76% calories from fat); 0.80 g protein; 11.64 g carbohydrate; 26.44 mg cholesterol; 190.01 mg sodium

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Pumpkin Bars

NO DAIRY

PREP/COOK TIME: 40–45 minutes

SERVE: 24

These pumpkin bars are great for the

■ Preheat the oven to 350°F.

kids to take to school, or to have as an

■ In a medium-size bowl, stir together the flour, afternoon snack. Heck, forget about

baking powder, cinnamon, salt, and baking

the kids; they are great for adults, too!

soda. In a large bowl, beat together the agave I have people tell me all the time they nectar and oil until smooth. Add the eggs, don’t believe these are sugar and

pumpkin, and applesauce. Add the flour mix-gluten free.

ture to the liquid ingredients. Beat until combined. Stir in the nuts.

2 cups sorghum flour

■ Spread the batter in an ungreased 9 ϫ 11 bak-2 teaspoons baking powder

ing pan. Bake for 25 to 35 minutes, or until a 2 teaspoons ground cinnamon

toothpick comes out clean. Cool on a wire

1 teaspoon baking soda

rack. Cut into 24 squares.

4 teaspoon salt

nutritional analysis

4 eggs

149.41.74 calories; 6.00 g fat (35.5% calories from fat); 1 (14-ounce) can pureed

2.93 g protein; 21.65 g carbohydrate; 35.25 mg choles-pumpkin

terol; 12.72 mg sodium

6 cup agave nectar

6 cup unsweetened applesauce

4 cup canola oil

6 cup chopped walnuts or

pecans (optional)

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Pumpkin Tofu Cookies

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 30 to 45 minutes to bake SERVE: Serves 12

These cookies must be stored in the

■ Preheat the oven to 375°F.

refrigerator. They are great for anyone

■ In a coffee grinder or blender, grind the with food allergies, as there are no

flaxseeds and mix with the water. Set aside.

nuts, eggs, or dairy, nor gluten or

You will use this to replace egg in this recipe.

sugar. I think you will be pleasantly

In a mixing bowl, combine the oil and agave surprised at how good these taste.

nectar. Mix until well blended and smooth.

Add the flaxseed mixture, vanilla, tofu, and 1 tablespoons ground flaxseeds

pumpkin. Mix together well. In a medium-

3 tablespoons water

size bowl, combine the flour, baking powder, 1⁄3 cup canola oil

baking soda, nutmeg, cinnamon, and salt.

5 cup agave nectar

Stir together and slowly add this mixture to 1 teaspoon vanilla extract

the pumpkin mixture, stirring to mix well.

2 tablespoons extra-firm tofu,

Add the pumpkin seeds and chopped dates.

mashed

■ Drop by tablespoons onto a baking sheet.

1 cup canned pureed pumpkin

Flatten slightly and bake at 375°F for 12 to 15 cups garbanzo bean flour

15 minutes. Be sure to check on the cookies, 1 teaspoon baking powder

as heat varies from oven to oven. Cool on

5 teaspoon baking soda

wire racks. Makes 3 dozen.

5 teaspoon grated nutmeg

1 teaspoon ground cinnamon

nutritional analysis per serving

149.72 calories; 8.03 g fat (47% calories from fat); 5 teaspoon salt

2.84 g protein; 20.09 g carbohydrate; 0 mg cholesterol; 5 cup pumpkin seeds, chopped

159.91 mg sodium

5 cup chopped dates or raisins

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Raspberry Mousse

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 1 hour to chill SERVE: Serves 4

I love desserts that take little effort

■ Place the tofu in a blender and puree until and have few calories. This mousse is

smooth. Add the raspberries, orange juice, light and easy to make. If you don’t eat pineapple juice, and arrowroot. Blend until it all in one evening, cover and store in smooth. You can add more juice or less

the refrigerator.

depending on how you like it.

■ Spoon into serving dishes. Keep refrigerated 5 pound extra-firm tofu

until served.

1 cup raspberries

nutritional analysis per serving

3 tablespoons frozen orange

66.70 calories; 0.96 g fat (12% calories from fat); juice concentrate

2.05 g protein; 13.50 g carbohydrate; 0 mg cholesterol; 2 tablespoons frozen pineapple

2.45 mg sodium

or apple juice concentrate

1 tablespoon arrowroot

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Roasted Pears

NO DAIRY, EGGS, OR NUTS

PREP/COOK TIME: 25 minutes

SERVE: Serves 4

This is a very light, refreshing dessert

■ Preheat the oven to 350°F.

that can also be made with other

■ Place the pears in an 8-inch square baking fruits, such as peaches, nectarines, or dish. In a small bowl, combine the agave nec-apples. It’s easy to make and offers

tar, cinnamon, cardamom, and nutmeg, then

few calories.

pour over the pears. Cover and bake for 25

minutes. Check at 20 minutes; if they are

3 large pears, cored, peeled, and

tender and bubbly, they are done! Baste with quartered

the juices.

4 cup agave nectar

5 teaspoon ground cinnamon

nutritional analysis per serving

80.20 calories; 0.18 g fat (2% of calories from fat); 4 teaspoon ground cardamom

0.50 g protein; 21.26 g carbohydrate; 0 mg cholesterol; 4 teaspoon grated nutmeg

1.80 mg sodium

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Sesame Candy

NO DAIRY OR EGGS

PREP TIME: 10 minutes to prepare and 1 hour to chill SERVE: Serves 10

This candy can be made nut free by

■ Mix all ingredients together in a large bowl.

simply replacing the almond butter

Drop by spoonfuls onto a cookie sheet lined with sesame butter. It is gooey, and

with parchment paper and place in the

the kids will love it. It tends to stick to refrigerator. Makes 20 pieces.

the parchment paper, so you may

nutritional analysis per serving

want to spray the parchment with oil

175.81 calories; 14.54 g fat (69% calories from fat); lightly before dropping the candy onto 4.47 g protein; 9.63 g carbohydrate; 0 mg cholesterol; the cookie sheet.

58.65 mg sodium

4 cup brown rice syrup

5 cup almond butter

1 cup sesame seeds

4 cup arrowroot or quinoa flour

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Strawberry Shortcake

NO NUTS AND MAY BE MADE WITHOUT DAIRY

PREP TIME: 10 minutes to prepare and 15 minutes to bake SERVE: Serves 6

This is “strawberry” shortcake, but

■ Preheat the oven to 400°F.

you can use this shortcake for any

■ In a medium-size bowl, beat the eggs and fresh fruit. It stores well in the

add the yogurt and brown rice syrup. Stir

refrigerator.

until well blended. Set aside.

■ In a large bowl, sift the flours and baking 3 large eggs

powder together. Cut in the butter until it 5 tablespoons nonfat yogurt or

resembles small peas. Add the yogurt mixture soy yogurt

to the dry ingredients and stir until well 1 tablespoon brown rice syrup

blended.

6 cup brown rice flour

■ Press into a pie dish or a square baking pan 2⁄3 cup sorghum flour

and bake at 400°F for 15 minutes, or until 1 tablespoon baking powder

lightly browned around the edges. Do not

4 cup butter or non-dairy but-

overbake.

tery spread

■ Serve with fresh strawberries and a nondairy topping or whipped cream.

nutritional analysis per serving

147.86 calories; 10.06 g fat (61% calories from fat); 4.38 g protein; 13.55 g carbohydrate; 106.01 mg cholesterol; 470.72 mg sodium

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Strawberry Sorbet

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes

SERVE: Serves 4

This dessert doesn’t go into the

■ Place all of the ingredients in a blender and freezer or ice-cream maker before

process until smooth. If the mixture is too serving. You simply place all of the

dry, add more orange juice concentrate.

frozen ingredients together in a

■ You can also use frozen pineapple juice, blender and whirl. It’s also good with a mango juice, etc. Be creative! Serve with

banana or, for some extra protein, add whipped topping or fresh mint.

some tofu. The kids will never know

nutritional analysis per serving

it’s good for them.

101.43 calories; 0.42 g fat (3% calories from fat); 1.63 g protein; 24.64 g carbohydrate; 0 mg cholesterol; 2 cups frozen strawberries

2.19 mg sodium

1 cup frozen blueberries

5 cup frozen orange juice

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Tofu Cheesecake

NO DAIRY OR NUTS

PREP TIME: 10 minutes to prepare and 50 to 60 minutes to bake SERVE: Serves 8

You may be surprised to find that

■ Preheat the oven to 350°F.

there’s no hint of tofu when you taste

■ Prepare the granola piecrust and bake it for this cheesecake. Tofu tends to absorb

15 minutes. Let cool.

the flavors around it, and the lime,

■ In a blender, combine the eggs and agave bananas, and pineapple mask its exis-nectar and blend until well mixed. Add the tence quite well. Enjoy.

lime juice, peel, and vanilla. Blend to mix.

Break off chunks of the bananas and add to 1 Granola Piecrust (see page

the mixture, mixing well. Add chunks of the 215)

tofu and continue to blend. Keep adding the 2 large eggs

tofu and bananas alternately until the mix-5 cup agave nectar or fruit

ture is smooth and well mixed.

sweetener

■ Pour into a large bowl and add the pineapple.

2 tablespoons lime juice

Pour into the cooled pie shell. Lower the

1 teaspoon lime peel

oven temperature to 325°F and bake for 50

1 teaspoon vanilla extract

to 60 minutes, or until the center of the

2 medium-size bananas

cheesecake is set.

1 pound firm tofu

■ Cool on a wire rack. Keep in the refrigerator.

8 ounces crushed unsweetened

pineapple, drained

■ Top with fresh strawberries, blueberries, or Seasonal fruits or berries

whatever is in season.

nutritional analysis per serving

182.58 calories; 4.98 g fat (23% of calories of fat); 8.23 g protein; 31.86 g carbohydrate; 52.88 mg cholesterol; 24.11 mg sodium

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Tofu Pumpkin Pie

NO DAIRY, EGGS, OR NUTS

PREP TIME: 10 minutes to prepare and 60 minutes to bake SERVE: Serves 8

I worked for a very long time to come

■ Preheat the oven to 400°F.

up with a dairy-free, egg-free pump-

■ Prepare the piecrust but do not bake.

kin pie. You can also use either the

■ Drain the tofu on paper towels, then process Granola Piecrust (215) or the Almond

in a blender until smooth. Add the rest of the Meal Piecrust (page 200) for this pie.

ingredients and continue to blend until all of the ingredients are mixed together. Scrape 1 (9-inch) pie crust

the sides of the blender often and make sure 1 pound extra-firm tofu

the mixture is smooth before adding to the 2⁄3–1 cup agave nectar

pie shell.

3 cups pureed pumpkin

■ Pour into a piecrust and bake at 400°F for 2 tablespoons molasses

about 1 hour, or until the center is set. Cool 2 teaspoons ground cinnamon

on a wire rack.

15 teaspoons ground ginger

nutritional analysis per serving

1 teaspoon grated nutmeg

232.33 calories; 4.95 g fat (18% of calories from fat); 5 teaspoon ground allspice

7.18 g protein; 45.13 g carbohydrate; 0 mg cholesterol; 1 tablespoon vanilla extract

231.73 mg sodium

3 tablespoons brown rice flour

2 teaspoons sesame tahini

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Acknowledgments

I would like to thank the following people for their support. Carol Dudley, my old-est and dearest friend, who is a beacon of light and love in my life. My agent, Judy Hansen, the folks at Marlowe & Company, Mike Burkhart, Stephanie Ann, Marcia Doran, Barb Schiltz, Sheila Quinn, Dara Morgan, Connie Harrington, Bruce and the gang at Wholefoods Market in Gig Harbor, Daniel Roso, who tasted every recipe and provided excellent suggestions, the taste testers at the Functional Medicine Research Center, my CME colleagues Margaret Dicolli, Steve Passin, and Judy Sweetnam. A special thanks to all of my family, especially my brother Terry. Lastly, and most importantly, a very heartfelt thank you to my sons, Jeff and Rory, for your unending love and support.

Acknowledgments

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Index

Index

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242 Index

Document Outline

- Contents

- Foreword

- Preface

- introduction

- Sugar and Sugar Alternatives

- Wheat/Gluten Substitutions

- Where to Find Gluten-, Dairy-, and Sugar-free Products

- Alternative Ingredients

- What Is the Glycemic Index?

- Buying Organic

- Weight Loss

- breakfast dishes

- breads and muffins

- appetizers

- soups, stews, and casseroles

- main courses

- pasta, rice, and beans

- salads and vegetables

- sauces

- drinks

- desserts

- Acknowledgments

- Index