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ForMarbaLou,Delta,Hazel,and,ofcourse,Phil

CopyrightPage

Dedication

Acknowledgments

Introduction

InthePantry

SipsandSmoothies

GoodMorning

SaladsandSandwiches

SoupKettle

OntheSide

CenterStage

FromtheBakery

YummiesandPortables

WheretoBuyThings

Cool,TrustworthyResources

VeganandGluten-freeProteinSources

NotefromPaulaMarieCoomer

Index

PraiseforPaulaMarieCoomer

AlsobyPaulaMarieCoomer

Nobook iswrittenwithout a considerable amount of help, but in this case,BlueMoonVeganneverwouldhavematerializedhaditnotbeenforKateBurkett,mybookmanageratBooktrope,whosesubtleinsistenceandbeliefinitsvaluefinallyconvincedmetotakeontheproject.Katehasbeenaphenomenalsupporterofmyfoodwriting,andIfeelveryluckytohaveherinmycorner.Justyesterdayafellowauthorremindedmethatduringaradiointerviewearlierthisyear,IhadswornthatIwouldnotwriteafollow-upcookbooktomyfoodmemoirBlueMoonVegetarian.Katesfaithinmyabilitiesleftmenochoicebut to take the leap.Shekeepsmaneuveringme to thenext level,andwhatwasonceaworkingrelationshipnowisfriendship.Inolongerresistherquietprodding.

Fromthebeginning,myhusbandPhilandIdoubted thatwecouldcomeupwithenoughrecipestofillanentirecookbook.WehavebeenlivingallthistimeconvincedthatBlueMoonVegetarianwasanaccidentandnotrepeatable.Fromallevidence,itappearswewerewrong.Justthismorninghecametomewithanideaforaricedishthatfeaturesgarlic scapes and dried cranberries steeped in vegetable stock. People for whom hautecuisineisnotinherentdontwakeupimaginingnewflavorintersectionsoruniquedishestocreate.

Asforme,Ikeepsaying,Imapoet.Imawriteroffiction.Imnotacook.

Yet here I am.A number of these recipeswere created byPhil, andmost of thebaked goods were contributed by Jan Calvert, owner of Bridge Baking Company, thewondrousgluten-freebakeryjustacrosstheriverfromusinLewiston,Idaho.Buttherestofthemaremine,soIguessIdohavetostandupandadmitthatIhavemyfairshareofabilityinthekitchen.Itsmyfeministnaturethatmakesmewanttofightit.Intheend,asIvestruggledtobringthisbooktogether,Iveunderstoodthatcreatingwithfoodistrulyan art and not necessarily in competition with my married-but-not-domestic image ofmyself. Phil still spends more time cooking than I do, but if I am going to be in thekitchen,Imuchprefertobeinventing.

And I do know where this ability comes from. I spent many hours as a childobserving and following around in the kitchens of their mountain homesteads my twograndmothers, both of whom could make magic arise from a collection of meageringredients.Theycarriedwater from thewell, cookedandbakedonwoodcook stoves,grew and harvested and canned and preserved almost everything that passed to theirmouths from the table. I remain humbled by the knowledge those two women carriedwithinthemselvesthewisdomofplants,thewaysofthenaturalworld,thebountythat

couldbebroughtforthfromwell-nurturedsoil.Mywishisthatbywritingthiscookbook,Ihavesomehowcastbackontotheworldtheirloveandnurturing,healingwomanspirits.Andthatbydoingso,Ihavelaidasimilarpathformyownthreegranddaughter-miracles.

Abookalsodoesnothappenwithoutthegiftofspace,andformethatcomesdowntoDawnAbbottandtheBlueLanternCoffeeHouse,alsoacrosstheriverinLewiston.Asany student of sociology knows, we humans require what is known as third spacearegularspotapartfromhomeandjobwherewecanrelax,beourselves,andengagewithothers.FormethatisDawnsplace.Shehasenduredmeforhoursandhoursanddaysanddays in her backroom as I hovered over the keyboard and sipped her fine espresso,listened and mourned with me when, on the day of my original deadline, the entiremanuscriptforthisbooksuddenlyandirretrievablyvanishedfrommyharddrive.Shehashostedmyreadingsandaseriesofcookingclasses;cajoledandadvised;andprovidedabeautiful,soothing,yetdynamicsettingfilledwithart,plantlife,andantiquesaperfectbackdropforherbakedgoodsmadewithorganicandlocalingredients,aswellasherveryfinefairtradecoffee.Sheisaforceofherown:thepersistenttrafficoverhertransomandthegrowingfamiliarityofthosefacesprovesthatsheisprovidingathirdspacetomany,indeed.

Imnotsurewhichcamefirst:mypanicoveragreeing todoa follow-up toBlueMoonVegetarian, ormy frantic recognition of the fact that I had no ideawhat recipeswouldgo inabreadsanddessertssection. Ivegottenbetteratgluten-freebaking,but Ifelt my best choice was to visit Jan Calvert, who owns our regions only gluten-freebakeryandwhoalsohadhostedaBlueMoonVegetarianevent.Blessherheart.Sheisnotvegan,butshehadstartedtoofferegg-freeanddairy-freeitemsonSaturdaysasaresultofcustomer requests. Without skipping a beat, she agreed to continue converting herbestsellersforinclusioninBlueMoonVegan.Heronlyquestionwas,Whatsmylimitonthenumberofrecipes?Forreaderswhohavetriedandfailedtobaketenderbreadsandpastriesusinggluten-freeingredients,youarehomefree.Jansmethodofweighingfloursinstead of measuring makes perfect sense to me and also explains why I used to getinconsistent results when baking with wheat flour. I have never been overly fond ofcinnamonrollsinfact,weeatveryfewsweetthingsatourhousebutwhenshesatmedowntotesthervegan,gluten-freeversion,Ialmostcried.It tastedthatwonderful.Softandfull-bodied,itdidnotleavemewithasugarbuzzortheall-bodywheat-sizzleIusedtogetaftereatingapastry.Inotherwords,Ifeltnourished.Byapastry!Duringthepastfewmonths, Janalsohasbecomeadear friend, andonce thisbookgoes to editing,wehaveacelebrationeveningplannedthatwebothfullyintendtokeep.IalsomustmentionMallory Fry andKaitlyn Bergman. These two very beautiful youngwomen design themost fabulous craft cocktails for one of our neighborhood gathering places, also usinglocalingredientsinseasonandorganically-grownwhenpossible.Iwillhaveapricetopaywhenmymotherreadsthis,sincesheraisedmeateetotaler,butIfelttheserecipesweretoo yummyeven as virgin drinksnot to include. They are flat medicinal and are

satisfyinginawaythatdoesnotinviteabuse.Asmallamountofalcoholnowandagainhashealthpayoffsintheformofthesocializationandrelaxationthatcomeswithenjoyingthem, not to mention benefits to the cardiovascular system, but I in no way advocatehabitualuse,andIbelieveweallneedtoverycarefulabouttheamountwedoconsume.

Once you open these pages and view the stunning food photography, you willunderstandwhyIfairlyswoonedthefirsttimeIsawtheresultsofthephotoshootforthebook.SuziHathawayoperatesasSuziHathawayPhotographyinMeridian, Idaho,andIknowherforherportraiture.Infact,shewasthephotographerformyandPhilswedding.Her eye for color and composition speaks for itself, but its the simple, elegantarrangements that takemy breath away.What she captures visually is the life of freshingredientsandthevigortheycontain,andherabilitytodosoamountstotheproductionofart.Shedidthisallwhilebeingnotonlythemotherofaseven-andfour-year-old,butalso five months pregnant and, on some daysrather ironically, we both thoughtincapacitatedbynausea.

Lastly,Iamsoinlovewithmypublisher,Booktrope.KenShearandKatherineFyeSears are trailblazers in the world of small presses, and their team of rowdiesJesseJamesFreeman,AndyRoberts,GregSimanson,KateBurkett,myeditorBethanyRoot,and dozens of designers, proofreaders, and marketing peopleare unparalleled in thepublishingindustry.Iamproudandhonoredtobeworkingwiththemonthisfourthbookandtobelookingdowntheroadatseveralmore.Ifallgoesright,nextyeartheywillbereleasingBlueMoonMedicineWoman, aswell asBlueMoonFolkways in theKitchen,booksIhopewillcaptureandpreservethemountainwisdomandtalentsofmymotherandgrandmothers.

INTRODUCTION

WhyVegan?

WhyGluten-Free?

ANoteaboutGluten-FreeBaking

WhatIfYouCanTolerateGluten?

OrganicFoodsandtheDirtyDozen

InflammationandDisease

WhataboutGMOs?

Thefact thatIamquitefortunate isnot lostonme.Ido,afterall, retain thesamebodyparts affordedme at birth (minus a pair of tonsils and a gall bladder). I am educated,reasonably sane, and ofmoderate but sufficientmeans at least tomake some decisionsabout myself and the way I live. Having been schooled as a nurse, I understand therelationshipbetween food, health, and longevity. I understand that it isup tome, that Ihave the freedomandduty tomakedecisions thatwillbenefitmeandhelpmeachievewhateveroptimumstateIamcapableofsothatImightservethoseIloveaswellasmyfellowhumans,evenifonlyinsomesmallway.

Noteveryoneissolucky.By2012figures,forty-ninemillionpeopleintheUnitedStates are at risk for going to sleep hungry tonight (seeCool, Trustworthy Resources).ThatisoneoutofeverysevenAmericans.Ifyousuggesttothesepeoplethattheyshouldembraceveganismor thatprocessedfood ismaking themsick, theywill likely laugh inyour face.Twenty-eightmillionwillwonder notwhether they should give up cream intheircoffee,butwhethertheywillhaveanythingtoeattomorrow.Nearlysixteenmillionchildrenagedeighteenyearsoryoungerwillspendyetanotherdaywithoutaccesstothenutrients necessary to maintain health. If not corrected, 100 percent of them willeventuallyneedmedicalattentionforconditionsstemmingfrominadequatenutrition.Forchildren under five, that also translates to undeveloped brains, mental and behavioralissues, and impaired immune systemsall of which one day will require infusions oftaxpayerdollars.

An additional 23.5millionworking class people live in food desertsurban andruralareaswherefastfoodrestaurantsandconveniencestoresaretheonlysourcesoffoodavailable,withnoproduce stores, nogroceries, nogrowersmarkets.Thesepeoplewillsufferadifferentbrandofhunger.Thehungerbestowedbyillusion,inthiscasebroughtaboutbyhigh-calorie,low-costfoodstuffsthatgeneratefullnesswithoutnutrients.Foolsgold.Thesepeopleareatveryhigh risk forobesity, earlyheartdisease,diabetes, andalaundry list of other conditions starting with anemia and eczema and ending withosteoporosisandcancers.

Forthoseofuswhoarefinanciallyabletomakechoicesaboutwhatweeat,itismyopinionthatwehaveanobligationtochooseresponsibly:toeatlowonthefoodchain,toavoidfoodsthatwouldmakeusill,andtoseekthegoodhealththatadietofwhole,freshfoods can provide. By extension, we can change the food situation in America bychallengingourpoliticalsystemtosupportoneofthemostbasicofhumanrightseasy,ready, and affordable access to quality, nutritious foods. As with all elemental human

necessities suchaswaterandenergy, Ibelievenooneshouldbeallowed tomakemorethanamodestlivingofftheproductionoffood.

WHYVEGAN?

MyhusbandPhiland Ichose togovegan in2012after twoyearsofvegetarianismandafterviewingafilmcalledForksoverKnives.(ReadourstoryinBlueMoonVegetarian:Reflections, Recipes, and Advice for a Plant-Based Diet, Booktrope, 2013.) Thisdocumentarymade famous an expansivedietary studyconducted inChina in the1980s(seeCool,TrustworthyResources).ManythousandsofChinesepeasantswereinterviewedand their blood analyzed in an effort to understand why, after the Western diet wasintroducedonthatcontinent,peoplebegantoexhibitthesamediseasestatesandcausesofdeathaswesternerscancer,diabetes,andheartdiseasewhentheypreviouslyhadbeennearlynon-existent.

Whatwasdiscoveredwasthatpeoplewhoateclosesttoaninety-fivepercentplant-baseddietinotherwords,thepoorestwhoreliedmostlyonwhattheygrewthemselveshadthelowestincidenceofdisease.Infact,theywereafflictedbyvirtuallynoneofthebigmonsters that regularlykillAmericans.Asa former registerednurse, Iknewof thisstudybuthadnotthoughtofitsincemyyearsasanundergraduatesciencemajor.ButPhilhadbeentakinganoralhypoglycemicforseveralyearstocontrolhisbloodsugar,andwewerelookingforanon-pharmaceuticalsolutionnotatreatment,butacure.

Onthespotwemadeadecisiontoexploretheveganlife,decidingfirsttogiveupdairyproducts.Seeminglyovernight,aratheramazingarrayofhealth-relatedtroublesfellaway.Webothhadsufferedfordecadesmewithearaches,Philwithsinusinfectionsandallergiesand had taken a riot of antibiotics (I delve into the relationship betweenantibioticuseandyeastovergrowthinBlueMoonVegetarian).Nottogettoopersonal,butforeachofus,ittooktendaysforourheadstostopdraining.

Oncewehadrecoveredfromdairydetox,welostourtasteforeggsandeventuallyletgoof those, tooalthough Idid for awhile continue touse them inbaking, simplybecauseIdidntknowwhatelsetodo.

Somefolkschoosetheveganpathbecausetheycaretoomuchaboutanimalstoeatthem.Wenever thoughtabout thatpart,sincewehadahabitofbuyingmeatfromlocalrancherswhoputcareintothecreaturestheyrearedandsold.PhilandIbothclingtotheideathatitisbettertosupportourneighborsthanbigbusiness.Wedliketoseeareturntocommerce where the center of its life is the community. Wed much rather help ourneighborbuyanewcarorboatthanaddmorepenniestothepotofalready-wealthyfolks

headinguplargecorporations.

ButIwilltellyouthatthelivesandtreatmentofpigs,cows,andchickensmeantforwholesaleslaughteraredeplorable.Ifyouknewthetruthaboutit,youdneversinkyourteethintogrocery-storeanimalfleshagain.OnefilmthathasopenedtheeyesofmanyisFood,Inc.,andIhighlyrecommendit,alongwithDeborahKoonsGarciasSymphonyoftheSoil.

Atthispoint,asmuchaspossible,weeatrawfoods.Wefocusonvegetablesandawide variety of themand then nuts, seeds, nut butter, legumes, coconut yogurt andcoconut milk, and on occasion, grains such as certified gluten-free oats, millet, andquinoa.FivedaysaweekweeachdrinkaPhilsDailyHempShake(seehere),whichismadewithfreshorfrozenfruit,kaleorspinach,andhempproteinpowderaritualthathashelpedusloseweight,althoughPhilmoresothanI.Wetrytokeepdarkchocolateonhand, for the heart benefits it is known to lend, and eat an ounce each most nights,especiallyduringfallandwinter.WebothtakeaVitaminB12supplementveganshavealmostnootherwayofgettingitanddeficienciescancauseterribledamagetothespineand I take calcium because of worries we women have about the quality of our bonestructure aswe age.Weboth takeVitaminD3,which is necessary to facilitate calciumabsorptionandwhichthebodynormallymanufacturesitselfinresponsetosunexposure.Sincewelivesofarnorthandhaveindoorjobs,weneedtoingestsupplementsinordertoavoiddeficiencies.Philalsodrinksaloeverajuiceeveryday,whichforseveralyearsnowhaskepthisdiverticulosisquiet.

WHYGLUTEN-FREE?

Animalproteinalongwithanumberofotherfoods,and,inparticular,processedfoodscreatesaninflammatorystateinthebody,andchronicinflammationisthebasisofmostdiseases.Whathappened tome,andwhathappens tomanypeople, Ive learned, is thatonceIgotanimalproductsoutofmydietandmysystembeganrecovering,likethelayersofanonionfallingaway,itbecameclearthatIcouldnottoleratefoodsmadewithwheat,barley,rye,andspelt.WhenIconsumedthem,myface,arms,hands,andfeetswelled,andIbecamelethargic.

It was my private secret: for as long as I can remember, I had struggled withfluctuatingenergylevels,milddysthymia(vaguemelancholy),andsleepdisturbances.Inshort,Icouldfallasleeponadimeinthemiddleoftheday,butsometimesatnight(andtherewasnopredictingit)Icouldnotsleepatall.Ialsohadtheworstimmunesystemofjust about anyone inhistory.Catching a cold translated to asmuch as twoweeks awayfromwork.Theflumeantthreeweeksofmostlysofatimewithseveralmoreweeksspent

strivingtorebuildmyself.AndPMS?Youdontwanttoknow.AttimesIhavewonderedwhether I settled on an academic teaching job because itmeant I couldwork primarilyfromhome.NooneknewItookaminimumofonenapaday.NooneknewhowmanydaysIspentinmypajamas.

Finally, in2012, rescuearrived. Iwasat thewakeofmy longtimefriendRachel,talkingwithhersisterJeanne,whenalovelylittlegirlcameboundingupwithachocolatecupcakedecoratedwithalittletwirloffrosting.CanIhavethis,Mom?sheasked.

Even now I can feel my raised eyebrowsI knew that Jeanne had not recentlyborneanychildren.

Onlytheverytopofthefrosting,Jeannesaid.

Againwithmyraisedeyebrows.

Gluten-intolerant, she said. We adopted her two years ago. Lethargic anddevelopmentallydelayed.Finally found the rightdoctor.Gotglutenoutofherdiet and,well,youcansee.Wewerefeedingherbarleycereal.Everykidstartsoutonbarleycereal.Iguesssometimestheonlysymptomofglutenintoleranceissleepiness.

And indeed I could see. The childwas brilliantly beautiful, had the energy of ahummingbird, swallowedher littledollopof frostingandwasoff.Youmeanceliac? Iasked.Shehasceliacdisease?

No,glutenintolerance.Twodifferentthings.

Meanwhile,IfeltlikeIdtakenabullettothebrain.Sometimestheonlysymptomissleepiness.

Glutenintolerance.Icertainlyunderstoodceliacdisease,butthiswasnew.InthatflashofananosecondIglimpsedsomethingIhadnotbeenabletointerpretbeforewhyIregularlylingeredinfrontofthegluten-freesectionatthegrocerystore,wonderingatthemysteryofthoseproducts.Obviously,somepartofmeknew.

But,ohmy,isdenialapowerfulthing.Icouldnotbringmyselftogotoadoctortogettested.Idonottrustmodernmedicine.Ifyoucantpayyourbill, theytreatyoulikedirtandturnyouintocollectionagencies.Plus,modernmedicineinthe1990sandearly2000skeptmisdiagnosingme,givingmeantibioticsforallergiesanddepressionpillsforearinfectionsandprescribedpsychoanalysisforavitaminDdeficiency.Itseemedclear,finally, based on the testimony of others, that the root of my decades and decades ofstruggle was gluten intolerance. (All those days of school missed in high school! Theused-upsickleave!Theinabilitytofocus!Themoodswings!Thebrainfog!Thelifelongmelancholydisguisedbyover-exuberance!ThewayIhadtowillmyselftobeproductive,nomatterhowdeeplyI lovedwhatIwasdoing.)Still it tookanotheryearayear!tocompletelyphaseglutenoutofmydiet.Thedelaywaspartly theresultofmyfailuretobelieve that something so simple could be at the root of my troubles, and partly an

unwillingnesstogiveupcertainfoods.

DuringthatyearIdidaconsiderableamountofresearchonglutenintolerance.Itseemedtheentirenationwasfocusedonit.Ihatefadsandnevertakepartinthem,andIsuspectmystubbornselfwasassumingitsusualwait-and-seeattitude.Theproblemwasthat Iwas spendingeveryaloneminuteon the sofa, contractingevery jaggedvirus thatcame along, and riding an energy roller coaster that escalated during my years ofperimenopause,wreakinghavoconanumberofrelationships.Why?BecausePhilandIhadmadeahobbyofsamplingmicrobrewedbeer,andbeerisnothingifnotavehicleforgluten.

The turning point came when I began looking at resources for folks who weregluten-intolerantandfoundthatsometimestheonlysymptom,weirdas itsounds, is leftshoulderpain.OverthemonthsIhaddevelopedleftshoulderpainthatwassobad,itkeptmeawakeatnight.AndIcouldntpredictit.Nopredictingtheseverityofit.Iwouldhavegivenupanythingtoberidofthatwickedpain.

Awordofwarninghere:leftarm,neck,andshoulderpaincanbecardiac-related,sodontattempt tobeyourowndiagnostician.But inmycase, Iknewthat Ihadhadacardiacworkupnottoofarbackandthatmytickerwaspristine.

So,Ifinally,finallylivedmyfirstfullygluten-freeweekinJune2013.Funnything:I worked circles around myself during those seven days. No fatigue. No naps. Nodisruptionofnightsleep.No shoulderpain.Ayear lateraftera few trip-ups involvingoats(seeTheGroceryList),tortillachips(manyarenotgluten-freebecausethefactoriesinwhichtheyarecreatedalsoprocesswheatproducts),andFrenchfries(frygreaseusedfor anythingbut fresh-cutFrench fries canbecontaminatedwithgluten)Icrossed theportalintogluten-freelivingandamexperiencingalevelofhealthunprecedentedinmylife.NowIamverycareful.Iamthatlittlegirlwiththecupcake.

ANOTEABOUTGLUTEN-FREEBAKINGByJanCalvert,ownerofBridgeBakinginLewiston,Idaho

Itwasnevermylifesdreamtoopenabakery.Infact,Imnotsureiteverevencrossedmyminduntilacoupleofyearsago.Iwasdiagnosedasgluten-intolerantin2007,endingtwo full years of increasingly debilitating allergies, uncomfortable gastrointestinalissues, and fatigue.Extreme fatigue, as in, Howam I evergoing tobeable to supportmyselfifIcantgetoffthesofa?fatigue.

Afterseveraldoctorsprescribedeveryallergytablet/pill/shotavailableat the timeand those didnt help in the slightesta dear friend sent me to her naturopathic

practitioner. I dont think Iwas inDr. Pams examination roommore than tenminuteswhenshesaid,Yourehorriblysensitivetowheat.Stopeatingit.Youllfeelbetter.

Threeshortdayslater,Iabsolutelycouldntbelieveit.Ifeltgood.Forthefirsttimeinmorethantwoyears,Ifeltgreat!Irememberwakinguponemorningthinking,Wow,Ihadcompletelyforgottenwhatitfeelsliketohaveenergy.Andallbecauseofonesimplething: avoidingwheat andgluten. It still amazesme thatdoing thisone thinghasmadesuchalife-enhancingchangeforme.

Fast-forward to 2012. Imoved fromPortland,Oregon, toLewiston, Idaho, to becloser to family. Portland had offered so many options for those seeking high-quality,gluten-free products, I never considered that these products might not be availableeverywhere.TurnsouttheyrenotespeciallyinareassuchasnorthernIdahoandeasternWashington that produce a lot of wheat and other gluten-containing grain. There wasnothing beyond the nationally-available commercial products found in many grocerystores (anda fairly limitedsupplyof that).So,aftera fewweeksof settling in, Ibegannoodlingwiththeideaofstartingagluten-freebakingservice.

Ive been a lifelong recreational bakerthe personwhos always asked to bringdesserttogatherings,neversalad.Andnowitscomefullcircle:ImdoingtheonethingInever considered but have always loved. There is nothing like the joy I feel when acustomerwalksinthedoorandsays,YoumeanIcaneatanythinginhere?Itsallsafe?Orwhenayoungmomcomesin,almosttearfully,askingifIcanprepareabirthdaycakeforher childwhohasa long listof allergies/sensitivities, and shehears, Ofcourse itspossible.Havingagluten-freebakeryisthemostgratifyingthingIveeverdone.

WHATIFYOUCANTOLERATEGLUTEN?

Jan and I have talked at length about whether to include conversion information forreaderswhoarenotintolerantofgluten,buthereisthething:webothrecommendusingtherecipestoexplorebothveganandgluten-freeoptions.Bakingwithgluten-freefloursissomuchmorefunandinteresting,andinmanycases,youaresupportingsmallgrowersand introducing into your diet an array of micronutrients not found in your basic fivepoundsackof regular flour.What Ihavefound inmyresearchsomeof itdatingbackcenturiesisthatpeoplehavelongnoticedarelationshipbetweenwheatingestionandanarrayofdisorders.Andmostofthewheatgrowntodayisnotpure,butratherhybridizedforhigh-yieldanddiseaseintolerance.Onlyafewheritagewheatstrainsremain.

I understand the nature of fads and that everyone these days seems to be on thegluten-freebandwagon,butthatonlytellsmethatthesepeoplesuspectthatitispossible

tofeelbetterthantheydo,andarewillingtogiveeverythingatry.Ihaveoftenwonderedwhetherwheatisagoodideaforanyofus,anditconcernsmethatmanyenvironmentalallergiesmay actually stem fromundiagnosed sensitivity to or intolerance of thewheatplantitselfandnotjustgluten.Wheatissoubiquitous,thereisalmostnowaytoknowitseffectonyouunlessyoucompletelyeliminateitandallprocessedfoodsfromyourdietforaperiodoftime.

Both Janand Ihaveworkedhard toget these recipes just right,butwehavenotproofedthemwithwheatflour.Plus,youcanpickupanyoneofthousandsofcookbooksofftheshelfandfind,say,apeanutbuttercookierecipethatusesregularflouralthoughnone will match Jans for its flavor, texture, and nutritional value. If you still feelcompelledtoexperimentwiththeserecipesusingwheat,however,theformulaisthis:takethetotalnumberofgramsofgrainsandstarchesanddivideby140.Thiswillgiveyouthenumber of cups of unbleached wheat flour to use. Also eliminate the binders such asxanthangum,guargum,etc.Pleaseunderstand thatweabsolutelyhavenot tested theserecipesforusewithwheatflour,andwedoubtthefinaloutcomewillcompare.

ORGANICFOODSANDTHEDIRTYDOZEN

I find it sadandstrange to live inaworld inwhichunadulteratedfood isnot thenorm,rather it has to be labeledorganic, has to becertified. I dontwant to delve into it toomuch here, since the world is full of books and websites discussing the whys andwhereforesofeatingorganicfoodsversusthosetreatedwithpesticidesandfertilizers.

Instead,IlljustsaythatIhavewrittenthiscookbookassumingthatyouaregoingto be purchasing organic foods or foods grown using organic processes (organiccertificationistooexpensiveformanysmallfarmers)asmuchaspossible.Forthemostpart,alltherecipeswerecreatedandtestedusingorganicproducts.Wekeepalistonourrefrigerator of the so-called dirty dozen, as well as a list naming those fruits andvegetableswiththeleastpesticideresidue.

Whatwe have found across the board, however, is that the flavor and texture isalwayssuperior inorganically-grownproducebecauseof the lackofchemical fertilizer,whichmakesfruitsandvegetablesgrowtoorapidlyandtoobig.Asmuchaspossible,webuyfromlocalfarmersandgrowersinseasonandtryveryhardnottobuygoodsshippedfromothercountries,nomattertheseason.Itmakesnosensetometopayforanappletocomehalfwayaroundtheworld in thedarkofwinter. Itdoesmakesense tometobuylocalandtoeitherdryorpreservefoodsothatwemightenjoyitintheoff-season.

IvelabeledmylistthedirtybakersdozenbecauseIveincludednuts,whichare

someoftheworstrepositoriesforpesticideresidues.

TheDirtyBakersDozen

ApplesBellpeppersCherriesGrapesNectarinesNutsofallkindsPeachesPearsPotatoesRaspberriesSoybeans(thesearealmostalwaysgeneticallymodifiedunlessgrownorganically)SpinachStrawberries

FoodswiththeLowestPesticideResidues

AsparagusAvocadosBananasBlueberriesBroccoliCauliflowerCorn(mostcorngrowninthiscountryisgenetically-modifiedunlessgrownorganically)KiwiMangoesOnionsPapayaPineapplesPeas

INFLAMMATIONANDDISEASE

Anyonewho isaliveandawake in theworld todayknows that therelationshipbetweeninflammationanddiseaseprocesshasbeenfirmlyestablished,andthatwenowunderstandthatthesourceofinflammationisthefoodweeat.Lowglycemic,processedfoodistheculprit,andourbodieswearthemselvesouttryingtomakeuseofwhatfewnutrientsthistypeoffoodcontains.

Our natural ability to combat inflammation diminisheswith age. Luckily for us,much evidence exists to indicate that disease process can be reversed by embracing amostly raw,plant-baseddiet.Formore information, seeCool,TrustworthyResourcesatthebackof thebook.Also, ifyouresearchonyourown,becarefulofwebsites thataresupportedbymeatandprocessedfoodindustries,whichtakeadecidedlybiasedstance.

FoodsThatCauseInflammation

AlcoholDairyproductsFoodadditivesFriedfoodsGlutenandwheatproductsHydrogenatedandtrans-fatssuchasmargarine,shortening,lard,andproductsmadewiththemIodizedsaltMeatandpoultry(doesnotincludewild-caught,high-fatfishsuchassalmon)PeanutsProcessed,packaged,andpreparedfoodsSyntheticsweetenersWhitesugarandsweets

FoodsThatFightInflammation

BeetsBerriesDark,leafygreens(suchaskaleandspinach)Fattyfish(suchassalmon,mackerel,tuna,andsardines)Garlicandonions

GingerandturmericNuts(exceptpeanuts)OliveoilPeppersSoyintheformoftofuandedamame(notsoy-basedprocessedfoods)TartcherriesTomatoesWholegrains(otherthanwheat,barley,andrye)

WHATABOUTGMOS?

Hmmm. So certain entities dont want to be required to label the geneticallymodifiedfoods theysell?And theyspendmillionsofdollarsonanti-labelingcampaigns instateswhereitisputtothevote?AndtheyaresuingthestateofVermontwherevotersdecidedno toGMOs; yes toGMO labeling? Is that not suspicious?Consumer ignorance is amostfrighteningphenomenoninacapitalisticsociety.

Bottom line? Remember that most genetically-modified plants are designed toaccommodateherbicides.Ifyoueatthatgeneticallymodifiedfood,youareeatingweed-killer.Votewithyourwallet:donotbuyanyfoodthatisnotspecificallylabelednon-GMOand, in the caseof foods claiming tobeorganic, certifiedorganicbyOregonTilth.Formoreonthissubject,seeCool,TrustworthyResources.

INTHEPANTRY

HoneyandSweetness

ThatPeskyEggBusiness

CoconutOilNation

ANoteaboutGluten-FreeFloursandFlourBlends

TheGroceryList

Youmustbe thinkingbut isntall thisexpensive?Well, it isand it isnt. It is true thatorganicfruitsandvegetablescanbemoreexpensivethanthosethatareconventionallygrown,and retailersdo takeadvantageof the fact that someofusarewilling topayanextra nickel if it means avoiding what we consider to be rather despicable growingpractices.Inourcase,PhilandIbegancookingmoreandmorefromscratch,eatingraw,andbuyingmostfoodsinbulk.Wejoinedanorganicfoodbuyingclubwhichallowsustopurchasedirectlyfromgrowersandwholesalers.Wealsopreserveasmallamountofourown food, and relish (pun intended) Phils assortment of vegetable plots, which mostsummerskeepsussuppliedwithtomatoes,peppers,andseveralherbsthatweharvestanddryforuseduringthewinter.

Allinall,wenowspendaboutfiftypercentlessongroceriesthanwedidfiveyearsagoeventakingintoaccountconsiderableinflation.Allittookwaschangingourhabitsaroundfoodpreparationanddoingalittleresearchandplanning.Intheend,webothalsoeatlessbecausewearemoresatisfied,andthataddsup,too.

Ifyourethinkingyouretoobusytobesofocusedonfoodandfoodpreparation,giveitagofortwoweeks.Yourincreasedenergylevelsmorethanmakeupforthetimespent, and like everythingelse,onceyouveadapted,youwontbe able to imagine lifeanotherway.

HONEYANDSWEETNESS

Somevegans dont eat honey because it is produced by a living, independentlymobilebeing.IdontknowhowIfeelaboutthisotherthantosay,withconcernsaboutbeecolonycollapse,itseemstomethemorebeefarmersthebetter,andiftheykeepbeestoharvesthoney,well,atleasttheyarestillkeepingbees,andatleastthosebeesaregoingaboutthebusinessofpollinatingtheveryplantswewanttoeat.Somerecipesinthisbookdocallforhoney,butyoucaneasilysubstituteagavesyruporricesyrupatyourdiscretion.

Also,pleasekeepinmindthatmuchwhitesugarismadefromgeneticallymodifiedbeetsnowadays,sodobecarefulinyourselectiongofororganiccanesugar.Itismoreexpensive,butweallneedtolimitthenumberofsweetsweeatanyway,somakethatyourincentiveandbuythegoodstuff.

Remember,too,that,asfarasthebodyisconcerned,sugarissugarissugar.Agavesyrupistoutedbecauseitisprimarilyfructoseandcontainsthefiberinulin,soitismoreslowly digested, making it lower on the glycemic scale. However, even fructoseeventuallybreaksdowntoglucose,sochoosewiselyandsavethesweettreatsforspecialoccasions.

THATPESKYEGGBUSINESS

Ofcourse,goingveganmeansnotusingeggsinbaking.SomedayIhopetothanktheminperson, but itwasAngela Liddonwith herwonderfulwebsiteOhSheGlows,CandaceWalshwithGreatGluten-FreeVeganEats,andAlexandraJamiesonwithVeganCookingforDummieswhohelpedmeoverthehump.

Eggsserve threepurposes inbaking: leavening,binding,andprovidingmoisture.Knowing the eggs role in the recipe is the secret to mastering substitutions. As witheverything, Ive studied and studied and come to my own conclusion and that issometimessometimesIamwillingtosacrificeethicsfortasteandtexture.Sodespitetheobjectionsofothervegansandorganiccookingwebsites,Iregularlyusexanthanguminbakedgoodsasasubstituteforegg.

Hereis the thing:xanthangumcomesfromcorn.No.Itdoesntcomefromcorn.Itscreatedinalabfromtheexcrementofabacteriumthatgrowsoncorn.CorngrownintheU.S.isalmost100percentgeneticallymodifiedunlessitslabeledorganic.BobsRedMilldoesguaranteethatthecornitusesisnotgeneticallymodified,butitishardtofindorganic xanthan gum. Since it is a product of an organismas with honeyand veryhighlyprocessed,manyvegansandthosewhosticktoarawfoodsdietwontuseit.Also,somepeopleareflatsensitivetoit,sufferingsymptomssimilartothosecausedbygluteningestion. Still others complain about after-taste and gumminess, which Ive notexperienced.Lastly,itsexpensive,evenifalittledoesgoalongway.

Guargumissimilar,exceptthatitcomesfromtheguarbean,whichgrowsinIndia.Onceagain,guargumdoesnotfalloffthevine.Itisaprocessedfoodthatcomesfromaplantabrickandmortarplant.Itsinpracticallyeveryprocessedfoodifyouveeatenstore-bought ice cream, youve eaten guar gum. I havent tried bakingwith it becausemostofwhatIvereadsaysthatitisaclumsysecondtoxanthangum.Plus,guargumhastheeffectofloweringbloodsugar,sopeoplelikemyPhilwhoareonahypoglycemicfor diabetes should avoid it.Besides, eachofmy recipes onlyuses a teaspoonor soofxanthangum,andIvegotanentirepoundofthestuffinmyfridge,andmydown-homeethicrequiresmetouseituntilitsgone.

Buthere also is the thing forme: once in a bluemoon I like to bake a batchofcookies,oracake,oraloafofbread.Notoftenafewtimesayear.AndwhenIdo,Ilikethose baked goods to be moist, highly textured, and substantial-bodied. I know I canaccomplishthatwithotheringredientslikeagaragar(fromseaweed)andchiaseed,butIhavent gotten around to experimentingwith thoseyet.When I do, Iwill let youknowwhatIvedecided.

Other ingredients substitute well for eggs; for example, applesauce or mashedbanana in certain recipesespecially pancakesworks nicely. Ground flax seed(particularly golden flax) soaked in warm water is wonderful for binding muffins andcookies. I combine itwith xanthangum inmyburger recipes,which are, as youmightimagine,quitedenseandreallyneedthatbruteforcecombinationtoholdthemtogether.

Onenoteofcautioningluten-freerecipesyoumayrunacrosstheuseofgelatinasabinder,but,asweallknow,gelatincomesfromhorsesandhorsesarenotvegan,evenif,asPhilsays,thehorsesthemselvesare.

Hereisacomprehensivebreakdownofeggsubstitutesandwhattheydo.

AgarAgarAgar agar is a vegetarian gelatin is derived from algae or seaweed found in SoutheastAsia,anditbindsandthickensdough.Itsusedasaneggwhitesubstitute:dissolveonetablespoonplainagarpowderinonetablespoonwaterforeachegg.Whip,chill,andwhipagainbeforeusing.

AppleCiderVinegarApple cider vinegar works as leavening only; it has no binding qualities. Mix onetablespoonapplecidervinegarwithoneteaspoonbakingsodaforeachegg.

Applesauce,Avocado,Banana,orPumpkinThese fruits aregoodas abinder.Substitutecupunsweetenedapplesauce (preferablyhomemade; see Cherry Oat Sunday Cake), banana, mashed avocado, or unsweetenedpumpkinforeachegginquickbreads,cornbread,cookies,muffins,andpancakes.

CashewsCashews can serve as an egg yolk substitute: Soak raw* cashews overnight in filteredwater.Grindtoasmoothcreamusingahigh-poweredblender.Replaceeachyolkwith1tablespoonscashewcream.(*Technicallyspeaking,cashewsarenotraw;seehere).

ChiaSeedsHowmanyof us didnot ownaChiaPet?Chia is part of themint family, the seedsofwhichareabountyofomega-3sandfiber.Groundseedsmixedwithwaterbecomeagelthat thickens, binds, and adds moisture in breads and pastries. One tablespoon groundseeds to three tablespoons ofwater substitutes for one egg; increase baking timeby 15minutes.

ChickpeaFlourHighinprotein,chickpeaflourworksbothasabinderandasleavening.Foreachegg,mixthree tablespoons chickpea flourwith three tablespoonswarmwater, stirring until thickandcreamy.

CoconutMilkFull-fat canned coconut milk replaces egg yolks in custards for texture, body, andrichness.Useonetablespoonplusoneteaspooncoconutmilkforeacheggyolk.

Ener-GEggReplacerEner-GEggReplacerisacommercialproductandis justwhat itsoundslike.Madefrom a combination of various starches and binders, it works especially well in bakedgoods. Its greatest advantage is ease of use. For each egg, use 1 teaspoons in 2tablespoonswater.

GroundFlaxSeed

Ground flax seedmay be used for leavening and binding. The golden variety containsmoreoiland,tome,producesatighterbind.Itworkswellinbakedgoodsofallkinds,panbreads,andpancakes.Onetablespoonofgroundseedtothreetablespoonsofwarmwatersubstitutesforoneeggoroneteaspoonxanthangum;foranevenstrongerbind,boiltheseedinwateruntilaverythickgelforms.

GuarGumGuargumfunctionsasabinderandworkswellincreamydishesandsauces.Italsolowersbadcholesterolandbloodsugar,butdiabeticsshouldusewithcaution.Pleasenotethatitcancausegasandconstipation.

PsylliumHuskYoumay recognize psylliumhusk for its use as a digestive aid. It is veryhigh in fiber(sevengramsfiberintengrams),anditisoftenprescribedforassistancewithconstipationandweight loss, soyoumayhave toshopfor itatapharmacy.Manypeoplewhocanttolerate xanthan or guar gum find they do verywellwith psyllium. In baked goods, itholdsandretainsmoistureandworksnicelyinrecipesthatrelyongluten,suchasbreads,pizzadough,rolls,andpasta.Mix1teaspoonpsylliumhuskto3tablespoonsboilingwaterforeachegg.

SilkenTofuSilkentofubindsandaddsmoisture.One-quartercupreplacesoneeggincakesandquickbreads;tofumustbewell-blendedandcompletelysmoothbeforeusing.

XanthanGumUsexanthangumforbindingandthickening,asitprovidesasomewhatelastictextureforbreadsandcakes.Replaceeacheggwithoneteaspoonxanthangum.

Nomatterwhichsubstituteyoudecidetotry,startbyusingthesameamountasyouwouldegg or xanthan gum. For example, if you have a recipe that calls for two eggs or twoteaspoonsofxanthangum,substitutetwoteaspoonsofyourpreferredreplacement(exceptforflaxandchiaseed;seeinstructionsabove).Findingyourownpathwilltakepatience

andpractice,but,aswithallthingsofanexperimentalnature,theoutcomewillbeworththejourney.

COCONUTOILNATION

Iaminlovewithcoconutoil.WitheachdietarytransitionPhilandIhavemade,wehaveseennoticeablechanges inourbodies,butnot sincewediscoveredhempseedhavewebeenasaffectedaswehavebycoconutoil.Ourskin,hair,gums,andnailshavetakenonahealthyglow,andImconvincedthatcoconutoil isthecauseofit,evenifthescientificjuryisstilloutonthesubject.

Weusepure, extravirgin,organic coconutoil andpurchase inbulk.Extra-virgincoconutoilisnothydrogenated,butitisasaturatedfatninety-twopercent.Despitewhatmediahypeand1990s-stylefaddietsmightleadyoutobelieve,thetruthisthatourbodiesdo need small amounts of saturated fat every day for hormone production, cellularmembranefunction,andothercellduties.Infact,itturnsoutthatabouttenpercentoffatcalories every day should come from saturated fat. For most of us thats about 1114gramsaday,oraboutonetablespoon.

The wondrous thing about coconut oil is that, unlike animal fat, it contains nocholesterol,but itdoes featureanunusualcompositionof short andmediumchain fattyacidslauric(forty-fourpercent)andmyristic(16.8percent).Thesefattyacidsnotonlyappeartopositivelyaffectthebalanceofgood(HDL)andbad(LDL)cholesterolsinthebody, but are also metabolized relatively quickly in much the same way as complexcarbohydrates,sotheyarelesslikelytobestoredasadiposetissueafancymedicaltermforbodyfat.

What I love about cooking with coconut oil is that it handles very hightemperatures;ithardensatroomtemperature,soitaddstexturetobakedgoods;itmakesthe lightest, fluffiest popcorn I have ever tasted; and it makes fried foodstofu andtempehatourhousecomeoutwonderfullycrispyandwiththefaintestofcoconutflavor.Wedontusemuchfatincooking,butifwedo,itslikelycoconutoil.

ANOTEABOUTGLUTEN-FREEFLOURSANDFLOURBLENDSByJanCalvert,ownerofBridgeBakinginLewiston,Idaho

As you have probably discovered, many gluten-free flour blends are availablecommercially,eachofwhichclaimtobetheonlyflourmixyoullneed.Manyofthemareverygood,but Ivediscovered two thingsaboutcommercially-prepared flourblends: ingluten-free baking, there is no such thing as one-size-fits-all; and when compared tomaking it yourself, store-bought blends are expensive.Also, commercial products oftencontainalotofriceflour,whichtranslatestodry,grittybakedgoods.

ItstakenacoupleofyearsoftrialanderrorwithlotsoferrorsalongthewaybutIvecometotrulyenjoyhowgluten-freebakinginvolvessomanychoices.Regularbakers use few flours, primarily all-purposewhite flour.Butwe have somanyoptions.Want it moister? Substitute in somemillet or sorghum flour. A little sturdier? Use oatflour.Anearthy,wholegrainflavor?Usebuckwheatorteff.Moretender?Addalmondmeal.

Unfortunately, as you also likely know, gluten-free baking is expensive. No on-sale-$3.99-for-ten-poundsacksofflourforus.Andxanthanandguargum?Yikes.Itismydesiretogiveyourecipesthatworkeverytime,andtoeliminatemistakesthataretoocrumblytoeatbuttooexpensivetotossout.

One method to increase your chances for success is to weigh everythingespeciallythegluten-freeflours.Dontspoonandscoopintoameasuringcup,butratherweigh every particle in grams.Why? Because the per-cup weight of gluten-free floursvaries widely, and being off by a tablespoon or so can make the difference betweensuccessandanotherdoorstopbrick.

Forexample,atablespoonofwhitericeflourweighsalittleoverninegrams.Soifyoumeasure a cupofwhite rice flourbutpack it abitmore tightly than Ido, anextratablespoonincreasestheamountbysixpercentwhichmaynotbeenoughtochangetheoutcome of the baked product significantly. But that same extra tablespoon of almondmeal increases the amount by over fifteen percent. Gluten-free vegan baking alreadyinvolves a lot of variables, so its much more cost-effective to reduce the guessworkwheneverpossible.Andthentheresmyfavoriteadvantageofweighingovermeasuringnomoretryingtoscrapethelastbitofpeanutbutteroutofameasuringcup!

So go out and buy yourself a digital scale. Things to look for: is the displaypositionedsoyoucanseetheread-outevenifthereisalargebowlonthescale?Willitconvertfromgramstoounces?Isthereatarefunction(veryimportant),soyoucanzeroouttheweightwithoutstartingovereachtimeyouaddanotheringredient?Istheweightcapacity of the scale at least ten pounds, enough to accommodate your largest mixingbowlfullofingredients?Youshouldbeabletofindonethatwillworkforyoufornomorethanthirty-fivedollars.Thatsnotinexpensivebutyoullsavethecostinfewerbakingflops.

Ifyouplantomakebread,consideronemoreinvestmentthatwillensureconsistent

results: a digital probe thermometer. Breads that lack gluten dont thump well whentheyre donethe traditional test for normal breads. So its more reliable to go bytemperature.A digital probe thermometer has a read-out that sits on the counter and isconnected via a long cable to a temperature probe that you push into the bread. Thethermometercanbesettosoundabuzzerwhentheprobereachesthecorrecttemperature.Youshouldbeabletofindoneforabouttwentydollars.

Back tonosuch thingasonesize fitsall:a largepartofsuccessfulgluten-freebakingisfindingthecorrectratioofgrainstostarchesintheflourmix.Bakedgoodsthataredenser,suchasmuffins,havemoregrainthanstarchintheflourblend.Buttocreatealight,crunchycracker,theflourblendneedstohavemorestarchthangrain.

Allgluten-freefloursareeitheragrainorastarch,andthechallengeistocreatetherightproportionofeach tomimic the strengthandstructure found ingluten. Ive foundthat having three different blends on hand does the trick nearly every time: one that isseventypercentgrainand thirtypercentstarch,another that is fiftypercentofeach,andthe last that is thirty-fivepercentgrainandsixty-fivepercentstarch.Allof theseblendsarebyweight,notvolume.

Ifyoubakefrequently,itseasiesttothrowabatchofeachblendtogetherandkeepthem on hand in air-tight containers.Or you can create a blend for each recipe as youmake it. For themath-challenged among you, just consider this your chance to finallyconquerthecalculator!

There areno rules in creatingyourblends, just a coupleofguidelines.One is tokeep the total weight of rice flours, either brown or white, to nomore than sixty-fivepercent of the total weight of the grains, to reduce the grittiness that is common incommerciallypreparedgluten-freebakedgoods.Forexample,ifyouneed150gramsofa70/30blend,theweightofthegrainsportionoftheblendwillbe105grams,orseventypercent of 150.Of that, keep the total ofwhite and brown rice flours to nomore thansixty-eightgramsoutofthe105grams.

The other guideline is to use at least two starches.Continuingwith the exampleabove,youllneedatotalofforty-fivegramsofstarch,whichisthirtypercentofthe150grams.Dividethoseforty-fivegramsbetweentwoorthreestarches:fifteengramseachofpotato starch, tapioca starch, and cornstarch. Sensitive to corn? Replace the cornstarchwith arrowroot, or use twenty grams of potato starch and twenty-five grams of tapiocastarch.

Tocreateyourownblends, simplykeep theseguidelines inmindandmakeyourselectionsfromthelistsbelow.Weighouteachtypeofflourintoalargebowlandwhiskthemtogether.Whiskagain.Betteryet,tossitallintoafood-gradetwo-gallonbucket,putonthelid,andshakelikecrazywhateverittakestomakesurethemixtureisthoroughlyblended.Iusuallymakeatotalof1000gramsofeachblendata time,whichisroughly

sevencups.

Grains

Almondmeal/flourAmaranthBrownriceBuckwheatCoconut(usesparinglyinablend:nomorethanfifteenpercentofthetotalgrains,asitsoaksupmoisturelikecrazy)CornflourormasaharinaMilletOatflour(besureitscertifiedgluten-free)Potatoflour(nottobeconfusedwithpotatostarch)QuinoaflourSorghum(alsocalledsweetwhitesorghum)Teff

Starches

ArrowrootCornstarchPotatostarch(nottobeconfusedwithpotatoflour)Tapiocastarch(sometimescalledtapiocaflour)Sweetwhiterice(alsocalledglutinousrice,whichisnottobeconfusedwithglutenormochiko)

Below, youll find the flour blends that are used atBridgeBaking and in theFrom theBakeryrecipesectionofthisbook.

70/30Grains

100gramswhitericeflour

100gramsoatflour

150gramsmillet

175gramsbrownriceflour

175gramssorghum

700gramstotal

Starches

150gramspotatostarch

75gramstapiocastarch

75gramscornstarch

300gramstotal

50/50Grains

150gramssorghum

100gramsalmondmeal

200gramsbrownriceflour

50gramsoatflour

500gramstotal

Starches

200gramssweetriceflour

100gramspotatostarch

100gramstapiocastarch

100gramscornstarch

500gramstotal

35/65Grains

200gramsbrownriceflour

100gramssorghum

50gramspotatoflour

350gramstotal

Starches

250gramssweetriceflour

150gramspotatostarch

150gramstapiocastarch

100gramscornstarch

650gramstotal

ANADDENDUMFROMPAULA:WhileIveconvertedmymeasurementsforbakedgoodsrecipestoweightingrams,Ihavenotdonesoforcookedfoods.Thereasonsaresimple:eithertheweight difference in small amounts (in a tablespoon, say) is negligible, or the weightvariationsdonotimpactoutcomesthewaytheydoinbakedgoods.WhenIfoundoutallbakersnormallyweigh their flour insteadofmeasuring, itwasas thoughagreatpuzzlepiecefellintoplaceforme.Oneofmylifesmysterieswaswhybreadnevercameoutthesame way twiceif it came out at all. With the money Ive spent on botched bakingexperimentsovertheyears,Icouldretire.Discoveringthistrickislikebeingreborn.

THEGROCERYLIST

InadditiontothefloursandstarchesonJanslistandtheaforementionedeggsubstitutes,Ikeepthefollowingitemsinmypantry.Remember,asmuchaspossible,buyorganic.Imconvincedthat, in thelongrun, itwillsavemoneyondoctorbills,and,asnotedearlier,because food tastes better and ismore satisfying, youmay be inclined to eat less. Thelatterisnotapromise,though!

OilsBuyonlyexpeller-pressedoilswhicharenotchemicallyorheat-derived,asotheroilsare.When you are out buying your scale and temperature probe, buy yourself a Mistosprayer or nonstick spraywith a pump applicator.Never use nonstick spray containingpropellants.

CoconutoilExtra-virginoliveoil

PeanutoilSesameoilSunfloweroilToastedsesameoil

NutsandSeeds

Almonds

Tanninsinrawalmondscancausegastrointestinaldistress.Togetridofthese,soakalmondsovernightanddrytheminadehydratororovenat150degreesfortwelvehoursorso.Soakinginthisfashionresultsinasweeternutandreleasesbeneficialenzymes.

Cashews

Cashewsarenotraw,noraretheyanut.Rather,theyareaseedprotrudingfromthecashewfruit,inapodfilledwithacausticsubstancewhichmustbeburnedoffbeforeitisedible.

Flaxseed

Asmentionedpreviously,Ifindgoldenflaxseedcreatesamoregelatinousegg.

HazelnutsHempseed

Wecouldimproveworldhealthifeachpersonatetwotablespoonsofhempseeddaily.SeemyinclusionofhempproteinpowderintheIntheFridgesectionhereandreadmoreabouttheunparallelednutritionalpowerofhempseedandhempproteininBlueMoonVegetarian.

PecansQuinoa

Eventhoughweuseitlikeagrain,quinoaisactuallyaseedfromaplantthatisarelativeofspinachandbeets.Iespeciallylikethetextureandflavorofquinoapasta.

SunflowerSeedsWalnuts

DriedBeans

BlackbeansBlack-eyedpeasChickpeas(alsocalledgarbanzobeans)KidneybeansLentils(Frenchgreen,brown,yellow,and/orbabybrown)MungbeansPintobeansNavybeansWhitebeans

Grains

Brownbasmatirice

Ilovethetextureandflavorofbasmatioverotherricevarieties;Ialsokeepasupplyofseveraltypesofstore-boughtbrownricepasta.

Oats

Theseshouldbegluten-free,ofcourse;theissueisnotsomuchthatoatscontainagreatamountofgluten,butthattheyarefrequentlyprocessedalongsidewheat.

MilletWhitebasmatirice

Other

ArrowrootpowderBakingpowder

Buyonlyaluminum-free,asingestionofaluminumhasbeenassociatedwithAlzheimersdisease.

BakingsodaChickpeaflour(alsocalledgarbanzoflour)Coconutmilk(cannedandfull-fat)Coconutsugar

Thisisalsosometimescalledpalmsugarandisafinesubstituteforbrown

sugar.

DriedfruitsHerbs

Thesearebestwhenyougrowthemyourselfandusethemfresh;secondbestistogrowyourownanddrythem;thirdistobuyfreshfromthesupermarketanduserightaway,andthendrytherest;lastplaceshouldbebuyingorganicdriedherbsinbulkfromafoodco-oporonlinefromfolkswhogrow,process,andpackagetheherbsthemselves.Freshherbshavemedicinalproperties.Bythetimetheygettoyouinthoselittlebrand-namejars,theydontpackmuchwallop,evenasflavoring.

Organiccanesugar

Inwinter,whichiswhenItendtobake,Ialsobuyorganicbrownsugarandorganicpowderedsugar.Idontbakewithbeetsugarbecauseoftheheavyconcentrationofpesticidesinrootcropsandbecauseofthehighincidenceofgenetically-modifiedbeetsgrowninthiscountry.Iwantcanesugar,andIwanttoknowithasbeennurturedbysmall-scalegrowers.

Seasalt

Tryseasaltfromdifferentsourcesuntilyoufindoneyoulikethebest.Ikeepbothplainandaldersmokedseasalt,sinceIlikethedeepnotesthatthesmokedvarietylendstocertaindishes.

Spices

Likeherbs,thesearebetterfresh,butnotmanyofusaregoingtogrowanutmegtree.Trytofindagoodsource,suchasyourfoodco-op,whereyoucantrustthefreshnessandthequality.

TonyChacheresOriginalCreoleSeasoning

Welovethisstuffanduseitoneverything,andyouwill,too.

VegetablebouillonYellowsplitpeaflour

IntheFridge

Coconutaminos

Thisisagreatgluten-freesubstituteforWorcestershiresauce.

Coconutmilkbeverage

IprefertheunsweetenedversionbythebrandSoDelicious,andtheyalsomakedelectablecoconutmilkicecreamandyogurt.

Extra-firmtofu

Freezefirst,andthenthawbeforeusingforamoremeatytexture.Tofucontainsalotofwater,sobesuretopressoutasmuchasyoucanbeforeusing.Also,thereissomediscussionaboutwhethertoomuchtofuisgoodforaperson:somecomponentsarethoughttobehardonthethyroid,anditdoescontaincertainestrogensthatarebiologicallyidenticaltothoseourbodiesproduce.Becauseofthis,youmaynoticethatmostoftherecipesinthisbookthatfeaturetofuuseaverysmallamount.Welimitourselvestoabouttwelveouncesoftofueachpermonth.Andaboutonceamonthwemayshareanorderofsteamededamame(soybeansinthepod)atoneofourlocalrestaurants.Aswitheverything,doyourhomeworkanddowhatworksbestforyou.Also,dontforgetthatmostsoybeansgrowninourcountryaregeneticallymodified.BecertainyoubuyonlytofuorsoybeansthatarecertifiedorganicbyOregonTilth(OregonTilthcertificationverifiesthatthestrictestleveloforganicfarmingpracticeshavebeenmaintainedseeCool,TrustworthyResources).

Firmtofu

Usethistofuinrecipesasis;donotfreeze.

Hempprotein

Asmentionedearlier,IfeatureadiscussiononhempproteininBlueMoonVegetariananddontwanttoduplicateithere.Buttheupshotisthathempseedfeaturesthehighest-qualityplantproteinandisacompleteproteinmeaningitincludesallnineessentialaminoacids.Alsohighinfiber,itcontainsperfectlybalancedratiosofomega-3and-6andhasbeenshowntoreduceinflammation.

JamsandpreservesHotpeppersauce

Wekeepseveralkinds:cayenne(alsoknownasLouisianaRed),habanero,andjalapeo.

Ketchup

Welikesmall-batchbrandssuchasPortlandKetchup.

MisoNutbuttersNutritionalyeast

Thisisnotactualyeastthatyouwoulduseinbaking,butratheraby-product;evenwithayeastallergy,Itolerateitjustfine.Usethiswheneveryouwanttoaddcheeseflavortoarecipe,orblenditintotofuwithalittleseasalttocreateacheesereplacement.

PeppersaucePreparedmustardSilkentofu

SeeExtra-firmtofuabove.

SparklingmineralwaterTahini

ThemomentIdonthavetahini(sesameseedbutter)onhandisthemomentIwillhaveapainfulandunrelentingcravingforhummus.

Tamarisauce

Tamariisgluten-freesoysauce.Weonlyusethelow-sodiumvarietythesedays.

Tamarindpaste

Thisbringsatangyundertonetosouth-of-the-borderdishes.

Tempeh

WeeatalotoftempehandpreferTofurkybrand(TurtleIslandFoods)becauseofitsmixtureofsproutedseeds.Itsgreattobake,fry,orgrillforamaincourse,ortouseasthefocusofasandwich.Youcanalsocrumbleanduseitinrecipesthatcallforameatytexture.

Vegenaise

WeknowevenomnivoreswholoveVegenaise.Icouldnevergobacktothosenationalmayonnaisebrands,andIhopetheFollowYourHeartcompanyneversellsout.

When I was younger, every time I bought a new cookbook I immediately ran out andboughtabunchofitemsonthewhattostockinyourpantrylistandthenendedupneverusing them.NowIbrowse throughtheentirecookbookarmedwithsticky tabsorpaperclips, choose a handful of themost intriguing recipes,mark them for safekeeping, andshopforingredientsjustforthoserecipes.Ittakesthepressureoff:Idonthavetochangemylifecompletely;Ijustwanttotryanewrecipeortwo.

Ialsorecommendlookingupbooksandwebsitesfromtheresourcesectionattheendofthisbook(here).Nothingservesyoubetterthanabitofeducation,andweliveinanagewhenweareable toeasily findeverymannerof informationaboutevery subject.Readabouthempprotein.Readaboutglutenintolerance.Readabouttheveganlife.Readabouthow to generate less waste. Read about how to grow your own tomatoes on yourapartmentbalcony.

SIPSANDSMOOTHIES

PhilsDailyHempShake

ChocolateChaiSmoothie

Toastedcoconutmochafrappucino

FuzzyTea

DayattheBeach

Blueberry-GingerFizz

Violet-PeachPersuasion

MallorysLavenderDream

Givingupcommercially-preparedsodapop isagood firststep toward improvedhealth.Butthatdoesntmeanwehavetolimitourselvestowater,althoughgettingenoughofthatisequallyimportant.IbelieveliquidrefreshmentcanbejustasrestorativeasgoodfoodandIveprovidedafewexamplesheretoproveit.

PHILSDAILYHEMPSHAKE

2medium-sizedbananas

2cupsberries,mango,orotherfreshfruit

1cupwashedandtornkaleorspinach,looselypacked

4tablespoonshemppowder

cupplaincoconutmilkyogurt

1cupunsweetenedcoconutmilkbeverage

2cupssparklingmineralwater(IlikeSanPellegrino)

Thisiswhatwetaketoworkeverydayandnothingelse.Aquart-sizedglassjarofitisjustenoughforlunchandsnacks.Phillostabouttwenty-fivepoundsthefirstyearhedidthis,whichwastheyearbeforeweswitchedtovegetarianism.Ihaventbeensolucky,butwebothagreethatthisisthechangethatmadeusrecognizetherelationshipbetweenfoodandhealthandtaughtusthathempproteinisoneofourmostpotentnutritionalsources.

Chopbananas and/orother fruit andadd toblenderwithyogurt andcoconutmilk.Addhemp powder and blend for at least 2 minutes. Add sparkling water and blend for 1minute.Adjusttheingredientstosuitindividualtaste.Makesapproximatelytwoquarts.

CHOCOLATECHAISMOOTHIE

4teabagsOrganicIndiaTulsiMasalaChai

2cupsfreshcoconutmilkorrefrigeratedcoconutmilkbeverage(notcanned)

cupcannedcoconutmilk

2bananas

3tablespoonsgrateddarkchocolate(IlikeGreen&BlacksOrganic)

2tablespoonscoconutsugar

1teaspoonvanillaextract

4cupsice

Pinchseasalt

Veganchocolatesyrup(IlikeSantaCruz)

IcreatedthisonedaywhenIcravedsomethingbutdidntknowwhat.Homemadechaiiswonderful, but Im still perfectingmine, and for this recipe I preferOrganic Indiasversion.

Placeglasses in freezer.Heat coconutmilkbeverage toboilingovermediumheat.Addteabags.Removefromheatandsteep15minutes.Addchocolateandstirtomelt.Removeteabagsandallowmixturetocool.Addmixturetoblenderwithchoppedbanana,vanilla,coconut sugar, and ice.Blend until smooth.Drizzle the inside of prepared glasseswithchocolatesyrup.Serveimmediately.Makes316-ounceservings.

TOASTEDCOCONUTMOCHAFRAPPUCINO

12ouncesstrongcoffee,slightlywarm

3tablespoonsgratedchocolate(IlikeGreen&BlacksOrganic)

3tablespoonscoconutsugar

1teaspooncoconutextract

1teaspoonhigh-qualityvanillaextract

1cupcannedcoconutmilk

Pinchaldersmokedseasalt

4cupsice

Toastedcoconut

Chocolateshavings

WewereshootingphotographsforthisbookwhenItoldthephotographerthatIhadnevertried amocha or a Frappuccino, so I decided to seewhat I could comeupwith.Theoriginal recipe includedpulverized toasted coconut, but thatmade the concoction just alittletoograiny.Thisoneisrichandexotic.

Totoastcoconut,gratefreshcoconutanddryintheovenat200degrees.Oncedry,toastintheovenat275degreesuntillightbrown.

Combinewarmcoffee, coconut sugar, andchocolate inblenderandprocessonhigh forseveralminutes.Addbothextracts,coconutmilk,andseasaltandblendforseveralmoreminutes.Crush iceandadd toblender,and thenuse thewhipfeature toprocessfor35minutes.Garnishwithtoastedcoconutandgratedchocolate.Serveimmediately.Makes2servings.

FUZZYTEA

1quartfilteredwater

6bagsOrganicIndiaTulsi

1quartsparklingmineralwater

Philisthemasterofrecipenames,andasyouwillnotice,someofthemareabitsillythosearewheremypoetryandhissenseofhumormerge.ThenameforFuzzyTeacameaboutoneSaturdaymorningwhenIsaid,IhavetoremembertoincludeFizzyTeainthecookbook.Hesaid,makingajoke,DontyoumeanFuzzyTea?Nottobeoutdone,Isaid,Whyyes.FuzzyTeaisexactlywhatImean.Andthenamestuck.Tulsiisanotherword for holy basil, which is amedicinal herb known to be beneficial for an array ofconditions,andwhenitsconjoinedwithgreentea,asit isintheOrganicIndiabrand,italsoisastress-reliever.Itsmyfavorite,favoritethingforgettingthroughthe100-degreedayswearepronetohereatthemouthofHellsCanyon.

Placeteabagsandfilteredwaterina-gallonglassjarwiththelidscrewedon,andthenplacethejarinthesunforseveralhours.Removeteabags,squeezingasmuchliquidoutofthemaspossible.Addsparklingmineralwatertoteaandstirbriefly,pouringoverice.Store in refrigerator with lid sealed tightly. Keeps for up to a weekwhen refrigerated.Makes4servings.

DAYATTHEBEACH

2cupsunsweetenedorganiccranberryjuice

Juicefrom1grapefruit

Agavesyruptotaste

Juicefromlime

4cupscrushedice

1cupsparklingmineralwater

1lime,sliced

This recipe was inspired by a drink made at Pelicano, a wharfside fine diningestablishmentinIlwaco,Washington,ontheLongBeachPeninsula,whichalsoishometoanumberofcranberrybogs.Whiletouringthearea,welearnedthatcommercialbogsaretreatedwithpesticidesandmostbottledcranberryjuiceismadefromconcentrateapunyreplicaof the realdeal.Organic, small-batch,unsweetened,unfilteredcranberry juice iswhere all the love is, and letme tell you, itwill rock yourworld. Please dont tellmymother, but the drink at Pelicano included a dose of 100 percent agave tequila blanco,whichgoesequallywellwiththerecipebelow.

Combine first four ingredients in blender and process briefly to blend. Add ice andcombineusingicecrushfeature.Addsparklingmineralwaterandblendbriefly.Pourinto10-ounceglassesand,ifdesired,add1ouncetequilablancoandstir.Garnishwithslicedlime.Makes46servings.

BLUEBERRY-GINGERFIZZ

34cupsfreshblueberries,wellmashed

2tablespoonsorganiccanesugar

Juicefromsmalllemon

2tablespoonsfreshginger,grated

Ice

Sparklingmineralwater

Extrawholefreshblueberries

Additionallemonwedges

Agavesyrup

Hendricksgin*

Candiedginger

WehaveahangoutindowntownClarkstonknownasHogans.Itsafixturethatsbeeninthesameplacefordecades,andwhenyoustepinside,youdswearyouwereindowntownChicagoratherthantheAmericanoutback.NoTV.Lotsofinterestingphotosandbawdymemorabilia. Its a spot where artists, musicians, poets, writers, academics, and otherprofessionals and locals gather for dinner, libations, and great regional music. KaitlynBergman,whowehaveknownforyears,hasagiftforcraftingdrinks,andshegraciouslysharedseveralofhersecretrecipeswithme,startingwiththisone.

Bringberries,sugar,andlemonjuicetoaboil.Addginger.Removefromheat,cover,andsteepfor1hour.Strainthroughafinemeshstrainer,discardingorcompostingpulp.

Foreachdrink,place56blueberriesinthebottomofa10-ounceglassandfillwithice.Shake together1ounceHendricksgin,1 lemonwedge, squeezed,1 tablespoonagavesyrup, and 2 ounces of blueberrymixture. Pour over ice, and topwith sparklingwater.Garnishwithcandiedginger.Makesenoughblueberrymixturefor1012cocktails.

*Otherginsaretoopiney.

VIOLET-PEACHPERSUASION

cupfilteredwater

cuporganiccanesugar

2poundspeaches

Hendricks*ginorfavoritevodka

Lemonwedges

Simplesyrup

Violetsyrup

Candiedviolets**

AnotheroneofKaitlyns recipes, butPhil gets credit fornaming it.Theviolet syrup ismadebyMonin,theItaliansodafolks.

Makesimplesyrupbybringingequalpartswaterandsugartoaboilinasmallsaucepan.Removefromheatandallowtocoolbeforeusing.Blanchpeachesbyplacinginametalstrainerandbrieflysubmerginginboilingwater.Transferimmediatelytoabowlorkettlefilledwithicewater.Removeskinsandseeds,placingfruitinblender.Pureeuntilsmooth.

Foreachdrink,filla10-ounceglasswithice.Add1ounceginorvodkaandthejuicefrom23 lemonwedges,or to taste.Addouncesimple syrupandcapviolet syrup.Topwith about cup peach puree. Garnish with several pieces of candied violet. Serveimmediately.Makesenoughpeachpureeandsimplesyrupfor68drinks.

*Otherginsaretoopiney.

**Can be ordered from www.Monin.com/en-gb/products/premium-syrups/monin-violet-syrup

MALLORYSLAVENDERDREAM

1cupfilteredwater

1cuporganiccanesugar

1cuplavenderbuds

CazadoresReposado*

Sparklingmineralwater

Lavenderstalks

MalloryFryearnedherchopstendingbarinNewOrleansandalsoworksatHogans.Idlove to includeseveralofherdrinkshere,but I fearmymothercanonly takesomuch.Thisisoneofmyfavorites:anamazingintersectionoflavenderandreposadotequilathatissuchasurprise.

Makelavendersimplesyrupbybringingequalpartswaterandsugartoaboilinasmallsaucepan.Removefromheatandaddlavenderbuds.Coverandsteepfor1hour.Strain.

Foreachdrink,filla10-ounceglasswithice.Add2ounceslavendersimplesyrupand1ounce reposado. Topwith sparklingwater. Garnishwith lavender stalk.Makes enoughsimplesyrupfor68servings.

*Thisparticularreposadohasjusttherightflavortohighlightthelavender.

GOODMORNING

BlueMoonBiscuitsandGravy

CherryOatSundayCake

PhilsMellowYellowScramble

SkilletCakes

FragrantPancakes

BrunchFlorentine

PumpkinPudding

PaulasVersionoftheWorldsBestGranola

Banana-PeachCrunch

Idoubtmanyofus jumpupin thea.m.andstartcookingbreakfast,butatmyhouseonweekends we do, and pretty much all of these recipes came from that inclination. Iremembermymother and grandmothers getting up early everymorning to create hugebreakfasts.Now Im lucky during theworkweek if I even grab a bowl of oatmeal. Imprettysureweareall theworsefor thischangeinculture,andI foronewishwewouldrestore the morning mealtime to our habits. There is a reason the word evolved: ourbodiesbenefitalldaylongfrombreakingthefast.

BLUEMOONBISCUITSANDGRAVY

BISCUITS95gramsalmondflour

46gramschickpeaflour

74gramswhitericeflour

1teaspoonbakingpowder

1teaspoonbakingsoda

1teaspoonorganiccanesugar

teaspoonseasalt

teaspoonxanthangum

cupcoconutoil

teaspoonapplecidervinegar

Unsweetenedcoconutmilkbeverageoralmondmilk

GRAVY2tablespoonscoconutoil

2tablespoonswhitericeflour

12cupsunsweetenedcoconutmilkbeverage

1teaspoongarlicgranules

2tablespoonsnutritionalyeast

2teaspoonsveganbutter

teaspooncoconutaminos

Seasalttotaste

Freshcrackedblackpeppertotaste

AnyonewhohailsfromKentuckyandsouthernIndianahassodabiscuitsandmilkgravyinherveins.IthoughtIdhavetogiveitupuntilIdiscoveredthethickeningpropertiesofwhite rice flourand thewaycoconutoilmimics lard.Still,youcantdeny thatgravy is

fulloffat,soIdosavethisrecipeforspecialoccasions,mainlySundaymorningsintheheartofwinter.IvealsoincludedavariationcalledRed-EyeGravy,aphenomenonoftheoldWestbornofhard times and short rations, Imguessing. I really love itsdeep, richflavorandtheliftfromthatjoltofcoffee.

TOMAKETHEBISCUITS:Preheat oven to 375 degrees. Sift together all dry ingredients in alarge bowl. Cut in coconut oil using pastry cutter, knives, or crumble by hand untilmixtureiscoarsebutevenlytextured.Mixcidervinegarincupofthemilk.Addtoflourmixtureandmixbyhand.Continuemixinginsmallamountsofthemilkuntilasoftdoughforms. Avoid kneading or overworking the dough. Allow dough to rest in bowl for 5minutes. Roll out to thickness on floured board. Cut with biscuit cutter, re-rollingdoughscrapsuntilallisusedup.Bakeonungreasedcookiesheetfor15minutesoruntilbiscuitsaregoldenbrown.Makes1dozenbiscuits.

TOMAKE THE GRAVY: Heat oil in a small skillet or saucepan over low heat. Add flour tablespoonatatime,whiskingasyougotomakeapasteoftheoil.Addcoconutmilkafew tablespoons at a time, whisking to keep from lumping, until a gravy thickness isachieved.Stirinremainingingredientsandseasontotaste.Makesapproximately2cupsofgravy.

Variation:Red-EyeGravy

Toast flour to amedium brown by stirring over low heat in a dry skillet before using.Substitute1 cupof coffee for1 cupof coconutmilk.AddLouisianaRedHotSauce totaste.

CHERRYOATSUNDAYCAKE

APPLESAUCE3medium-sizedhoneycrispapples(Ivetriedothertypesofapples,butnonecompare)

2cupsfilteredspringwater

1cupscoconutsugar

CAKE2flaxeggs(seehere)

3cupswholegluten-freeoats

124gramssorghumflour

74gramspotatoflour

28gramstapiocaflour

1teaspoonxanthangum

1teaspoongroundcinnamon

1teaspoonbakingpowder

1teaspoonbakingsoda

1teaspoonseasalt

1cupunsweetenedcoconutmilkbeverage

cupagavesyrup

cupsunfloweroil

1banana,pureed

2cupfrozenorganicdarkcherries

Mymothersometimesmadecoffeecake,whichwasbasicallyamany-eggedyellowcakewithabrown-sugar-and-butter-and-cinnamoncrustontop.Thisisreallymoreofaquickbread, and much more nutritious, but for me, there is no getting around the fact thatSunday mornings do occasionally call for cake. The texture and moisture of this oneimprovesgreatlyafterbeingrefrigeratedovernight,sodoyourselfarealfavorandmakeit

beforegoingtobed.

TOMAKETHEAPPLESAUCE:Peel,core,andcoarselychopapples.Placeapples,water,andcup coconut sugar inmedium-sized slow cooker on low and cook 810 hours, stirringoccasionally.Thethicknessoftheapplesauceatthispointdependsonthejuicinessoftheapples.Ifitneedstofurtherthicken,removelidandcontinuetocookonlowuntildesiredconsistency is reached.Let cool and then spoon into canning jars, about full.Makesabout3cups.Setaside1cupapplesauce.Storeremainingapplesauceinrefrigeratorforupto1month.Itfreezesbeautifullyforuptoayear.

TOMAKETHECAKE:Prepareflaxeggsandsetaside.Preheatovento350degrees.Spraya9x 12 panwith sunflower oil and set aside.Blend remaining dry ingredients in a largemixingbowl.Inaseparatebowl,blendwetingredientswith1cupapplesauce.Thenstirinto drymixture. Continue stirring for 5minutes.Mixture should be somewhat foamy.Addfrozencherries.Foldintobatteruntilcherriesarewelldistributed.Coverbowlwithaslightlydampenedtowelandletbattersitfor15minutes.Pourintopreparedpan.Coveragain and let sit another 15minutes. Bake at 350 degrees for 1 hour or until insertedtoothpickcomesoutclean.Allowtocoolbeforeserving.Makes812servings.

PHILSMELLOWYELLOWSCRAMBLE

1tablespoonveganbutter

1tablespoontoastedsesameoil

8ouncessilkentofu

2tablespoonscannedcoconutmilk

cupplaincoconutmilkyogurt

yellowbellpepper,chopped

1smallyellowwintersquash,chopped

2clovesgarlic,minced

3tablespoonsnutritionalyeast

teaspoonpreparedmustard

1teaspoonxanthangum

2flaxeggs(seehere)

teaspoonaldersmokedseasalt

Freshgroundblackpeppertotaste

TonyChacheresOriginalCreoleSeasoningtotaste

AfavoritefromBlueMoonVegetarian, thisrecipeoriginallyfeaturedanumberofeggs,butyouwontmissthematall.

Prepareflaxeggsandsetaside.Meltbutterwithoilinaskillet.Beattofuwithmilkandyogurtandpourintoskillet.Addvegetablesandgarlicandcookuntilvegetablesarejuststarting to soften. Stir in yeast, mustard, xanthan gum, and flax eggs. Sprinkle withseasoningsandcontinuetossingandstirringuntilcookedthroughandbrownattheedges.Vegetableswillbeslightlyfirm.Addmoreseasoningtotaste.Makes6servings.

SKILLETCAKES

2flaxeggs(seehere)

92gramschickpeaflour

111gramsoatflour

95gramsalmondmeal

74gramswhitericeflour

1teaspoonbakingsoda

2heapingtablespoonshemppowder

1teaspooncardamom

cupsunfloweroil

cupunsweetenedcoconutmilkbeverage

cupplainyogurt

1cupsparklingmineralwater

Thisisahearty,tenderpancakethatevenpleasedmygrandchildren.Youcanmakethedrymixinbatches,butbecauseofthehemppowder,besuretostoreitinthefridge.

Prepareflaxeggandsetaside.Inalargebowl,mixtogetherallthreefloursandalmondmeal. Stir in the baking soda, hemp powder, and cardamom. In a separate small bowl,combine the sunfloweroil,milk, yogurt, and eggs.Pour the liquidmixture into thedrymixture.Addenoughsparklingwatertomakeathickbatter.Cookonanoiledgriddleoverlowheatuntilbrownedonbothsidesandcookedthrough.Makes8106-inchpancakes.

FRAGRANTPANCAKES

2flaxeggs(seehere)

cupcoconutoil

92gramschickpeaflour

65gramsbrownriceflour

74gramswhitericeflour

65gramsmilletflour

teaspoongroundlavender

teaspoongroundcardamom

teaspoonbakingsoda

teaspoonxanthangum

teaspoonseasalt

1tablespooncoconutsugar

1largebanana,pureed

1tablespoonhigh-qualityvanillaextract

1cupcannedcoconutmilk

Sparklingmineralwater

Youcantellwehaveathingforlavender.Itgrowslikecrazyinouraridregion,andwehave plenty of it in our garden. The lavender, cardamom, and vanilla calm and restoreenergy.

Prepare flax eggs and set aside. Melt coconut oil over low heat. Combine all dryingredients in a bowl. Stir in banana, oil, and vanilla. Add coconut milk and enoughsparklingwatertocreateasomewhatthin-tomedium-bodiedbatter,oraspreferred.Battermaythickenasitsits.Continueaddingsparklingwaterasnecessary.

Brushgriddlewithoilpriortoeachbatch.Preheatgriddleovermediumheat.Pourcup of batter for each pancake.Cook overmediumheat until toasty brown and visiblycooked through. Flip and continue cooking until toasty brown. Serve with nut or seed

buttersandjam,warmagavesyrup,ormaplesyrup.Makes126pancakes.

BRUNCHFLORENTINE

2flaxeggs(seehere)

34slicesthicksourdoughbread*

8ouncessilkentofu

3clovesgarlic,minced

teaspoonTonyChacheresOriginalCreoleSeasoning

2cupsbabyspinach,washedandchopped

cupgreenchilisauce

cupcannedcoconutmilk

cupcashewmilk

1cupCantBeCheese(seehere)orgratedvegancheddarcheese

2teaspoonsxanthangum

This isanother favorite recipe fromBlueMoonVegetarian.Once again,weomitted theeggs6ofthem!infavorofasmallamountoftofu.

Prepareflaxeggsandsetaside.Arrangebreadinabuttered9x13bakingdish.Mixallother ingredients except cheese in amedium-sizedbowl andpouroverbread.Topwithcrumbledcheese.Coverandletsitinrefrigeratorovernight.Bakethenextmorningat350degreesfor45minutes.Allowtocoolfor15minutesafterremovingfromoven.Makes8servings.

*Bread should be homemade or artisan bread, gluten-free, of course, and several daysold,notfresh.Baggedbreadfromagrocerystorewillsimplydissolve.

PUMPKINPUDDING

3flaxeggs(seehere)

115-ouncecanofpumpkin

3ouncessilkentofu

cuporganiccanesugar

1teaspoonxanthangum

cupagavesyrup,plusmorefordrizzling

cupplaincoconutyogurt

18-ouncecartonvanillacoconutyogurt

Veganbutter

Youcouldbakethisinagluten-freepiecrusttoo.

Blendthepumpkin,tofu,sugar,xanthangum,syrup,andyogurtinafoodprocessoruntilvery smooth. Coat six 6-ounce heatproof ramekins with butter and fill with pumpkinmixture.Bakeat350degrees for30minutes.Letcool.Runabutterknifebladearoundinsideedgesoframekinsandunmoldpuddingsontoplates.Drizzlewithagavesyrupanddollopwithvanillayogurt.Makes6servings.

PAULASVERSIONOFTHEWORLDSBESTGRANOLA

4cupsnutsofanykind

cupcoconutoil,melted

cupagavesyrup

cuporangemarmalade

cupfruit-onlyapricotjam

1cupfilteredwater

2tablespoonshigh-qualityvanillaextract

teaspoonseasalt

8cupsgluten-freeoats

Driedfruit,amountandtypetotaste

Thetruthaboutthisrecipeisthatyoudonthavetorestrictyourselftoapricotjam,nordoyouhavetousemarmalade,necessarilysoitsagoodwaytouseuppartialjarsofjamor last years canning efforts. But themarmalade, apricot and vanilla flavors are quitewonderfultogether.

Preheatovento225degrees.Chopnutsinfoodprocessor.Inasaucepan,makealiquidofcoconutoil,agave,marmalade,jam,water,vanilla,andsalt.Bringtoaboil.Placenutsinaverylargepanandpourliquidoverthem.Stir.Addoatsandmix.Payattentiontodrynessandaddwatertoliquidmixifit lookslikeyouaregoingtoneedit.Butdontgetit toowet.

Spread themix evenlyover twoungreased cookie sheets or asmany asyourovenwillhold.Toastforonehour,andthenbegincheckingevery20minutesuntilgranolaisdarkbutnotburning(inotherwords,slightlyover-toastthemix).Thismaytakeseveralhoursandvariescompletelyfromoventooven.Stirindriedfruitaftergranolahascooled.Storewell-sealedinacool,darkplace.Makes32-cupservings.

*Candiedginger,finelychopped,isalsoagoodaddition.

BANANA-PEACHCRUNCH

2largeorganicbananas

1cupsPaulasVersionoftheWorldsBestGranola

cupvanillacoconutmilkyogurt

cupcannedcoconutmilk

1cupspeaches,chopped(cannedorfresh)

Extravanillacoconutmilkyogurt

Agavesyrup

Idreamedthisupasadessert,actually,onenightwhenwewantedsomethingsimplebutsweet. Its the texture of the granola that carries this simple concoction andmakes it aperfectcenterpieceforbreakfast.

Dice bananas and layer a portion of the bananas in a flat-bottomed, 24-ounce servingbowl.Drizzlewith cannedcoconutmilk and then topwith a layerofgranola.Continuelayeringinthisfashionuntilingredientsareusedupyoushouldhaveatleasttwolayersbut three is possible and preferable with the right bowl. Cover bowl with a towel andallowtosetupinthefridgeforanhour.Removetowelandtopwithpeachslicesanddabsofvanillayogurt.Drizzlewithagavesyrup.Makes24servings.

SALADSANDSANDWICHES

WesternColeslaw

DisappearingKaleSlaw

EndiveandBokChoyinCreamyBasil-GrapefruitVinaigrette

Butter-DillSalad

MightyFineTacoSalad

NewKentuckyPotatoSalad

SunnyPastaSalad

AlmostNirvanaFruitSalad

PhilsVegetableRoll-ups

HippieEggSalad

ChickSalad

SpicyTLTonToast

Five-BeanSandwichSpread

I conducted an informal survey asking folks to tell me what theyd like to see in theirfavoriteveganandgluten-freerecipebook.Themostasked-fordishwassalads,soIhadtogettowork,sincewerarelywrotedownanyofourfrequentflyers.

WESTERNCOLESLAW

headgreencabbage,verythinlysliced

headredcabbage,verythinlysliced

2carrots,chopped

greenpepper,chopped

Vegenaise

1tablespoonagavesyrup

2teaspoonsyellowmustard

1teaspooncarawayseed

Seasalttotaste

Freshcrackedblackpeppertotaste

Paprika

Thewomeninmyfamilymade thebestcoleslaw,but itwas ladenwithcowsmilkandsugar. I like my version just as well. The green pepper addition to this side dish issomethingIfirstnoticedoutWest,wherepeoplesimplycallitslaw.

Combinevegetables.AddVegenaise1tablespoonatatimeuntildesiredconsistencyisobtained.Addagaveandmustard.Addcaraway.Season to taste.Refrigerate forseveralhours or overnight. As a garnish, sprinkle with paprika before serving. Makes 68servings.

DISAPPEARINGKALESLAW

poundkale,washed,stemmed,andfinelychopped

greencabbagehead,finelychopped

redcabbagehead,finelychopped

4greenonions,thinlysliced

3largecarrots,grated

cuphulledpumpkinseeds

2largegarliccloves,minced

1tablespoonfreshginger,minced

2tablespoonslow-salttamari

2tablespoonscannedcoconutmilk

1cupVegenaise

ThisrecipewasinspiredbytheMoscow(Idaho)FoodCo-opsFamousKaleSlaw,whichIbuyalmosteverytimeIshopthere.Ilovemyversion,butadmittedly,Ipurposefullyhavenotmadetheirs(eventhoughtherecipeisreadilyavailable)becausetodososeemslikeabitofsacrilege.Ifyouveevertriedtheirs,youknowwhatImean.

Mixvegetablesinalargebowl.Placeremainingingredients,includingpumpkinseeds,inblender and puree until smooth. Toss dressing with vegetables. Cover and refrigeratebeforeserving.Makes68servings.

ENDIVEANDBOKCHOYINCREAMYBASIL-GRAPEFRUITVINAIGRETTE

DRESSING1largewhitegrapefruit

8freshbasilleaves

cupextra-virginoliveoil

2tablespoonswhitewinevinegar

2tablespoonsplaincoconutmilkyogurt

2tablespoonshoney

CANDIEDGRAPEFRUITcuporganicsugar

cupfilteredwater

SALADCurlyendive

Curlybiblettuce

Babybokchoy

Iwas lookingforaway touse the leftoverendiveandbokchoyfromEastMeetsWestBurritosduringthephotoshoot.Iwassosurprisedwhenthisrecipeendedupbeinggoodenoughtoincludeinthecookbook!

TOMAKETHEDRESSING:Removegrapefruitpulpfrommembrane,preservingasmuch juiceandpulpaspossible,andplaceinasmallfoodprocessor.Setasidepeel.Chopbasilleavesfinely and add to grapefruit pulp.Add remaining dressing ingredients andprocess untilverysmoothandcreamy.Coverandrefrigerate.

TOMAKETHECANDIEDGRAPEFRUIT:Cut half of a grapefruit peel into x 1 pieces.Bringsugar and water to a boil over medium heat. Boil peel pieces in sugar water untiltranslucent. Remove with slotted spoon, allowing liquid to drain away. Set aside peelpiecesonparchmentpapertocool.

TOMAKE THE SALAD: Remove white stems from baby bok choy, slice crosswise into slices,andsetaside.Tearendiveandlettuceintobite-sizedpiecesandsetaside.Foreachsalad,arrangelaying3bokchoyleavessothattheyprotrudeabovetheedgeofabowloratcrosspositionsonasaladplate.Arrange2largeendiveleavesand2largelettuceleaveson top of bok choy leaves. Arrange sliced bok choy stems on top of endive. Drizzledressing on salad. Garnish with candied grapefruit. Serve immediately. Makes enoughdressingtofor68salads.

BUTTER-DILLSALAD

DRESSING1cupfreshly-squeezedorangejuice

cupextravirginoliveoil

1tablespoonwhitewinevinegar

2tablespoonsplaincoconutmilkyogurt

2tablespoonsagavesyrup

1teaspoonarrowrootpowder

SALAD1largeheadbutterlettuce

1grapefruit,sectionedandsliced

1bunchradishes,thinlysliced

cupfreshbasil,chopped

2tablespoonsfreshdill,finelysnipped

1avocado,chopped

SeveralrecipesinthisbookcameaboutbecauseIwastryingtomimicsomethingIdeatenina restaurant.Butter-DillSaladwas inspiredbya lunchIenjoyedatagreat restaurantcalledForkindowntownBoise.

TO MAKE THE DRESSING: In a small saucepan over low heat, whisk together all dressingingredients.Simmeronlowuntildressingstartstothicken.Removefromheatandallowtocool.Coverandrefrigerate.

TOMAKETHESALAD: Justbeforeserving, tear lettuce intobite-sizedchunksandplace inamedium-sizedservingbowl.Tossinradishes,basil,anddill.Addgrapefruitandavocado

andtosswithdressing.Makes4generousservings.

MIGHTYFINETACOSALAD

TOPPING2cupsdriedkidneybeans

2quarts+1cupsfilteredwater

1cupuncookedbasmatirice

2tablespoonssunfloweroil

largewhiteonion,chopped

1heapingtablespoonhotItalianoregano

2tablespoonsveganbutter

Freshgroundblackpeppertotaste

SALAD1headromainelettuce,chopped

2tomatoes,diced

1leek,chopped

1headredcabbage,chopped

1cupgratedvegancheddarcheese

1avocado,chopped

Cayennepeppertotaste

Mediumsalsa

Tortillachips

Thismakesenoughforcompanyorleftovers,whichevercomesfirst.

TOMAKETHETOPPING:Soakbeansovernightanddrain.Cookonlowinaslowcookerin2

quartsfilteredwaterfor9hours.Inamedium-sizedpan,soakbasmatiin1cupsfilteredwater for20minutes.Placeovermediumheat andbring toaboil.Cookoververy lowheat,covered,for20minutes.Removefromheatandsetaside,covered,untilreadytouse.In a large skillet, saut onion in oil until caramelized. Add cooked beans and half theoreganoandstir.Cookbeans,partiallycoveredandatahardsimmer,untilhalfthejuiceisboiledoff.Addbutter.Topwiththeremainingoreganoandlotsofpepper.Simmerfor15moreminutes,covercompletely,andturnoffheat.

TOMAKETHESALAD:Meanwhile,makeatossedsaladofchoppedromaine,tomato,leek,andredcabbage.Youwillneed2cupsofsaladperserving.Arrangeeachsaladonadinnerplate and topwith cooked basmati. Sprinklewith cheese and chopped avocado. Spoonbeansover therice.Sprinklewithafewdashesofcayenne,and then topwithsalsaandcrumbledtortillachips.Makesenoughbeansandricefor4generousservings.

NEWKENTUCKYPOTATOSALAD

3poundsredpotatoes

2stalkscelery,finelychopped

1medium-sizedyellowonion,finelychopped

cupsweetpicklerelish

1+cupsVegenaise

1+tablespoonspreparedmustard

Seasalttotaste

Freshgroundblackpeppertotaste

Paprikatotaste

InBlueMoonVegetarian, I make a bit of noise about my unwillingness to give up acertainbrandofmayonnaisewhenmakingmymotherspotatosalad.Well,thatwasbeforeItriedVegenaise.

Boilpotatoesuntiltheyjustbarelyyieldtoafork.Donotovercook.Turnoffheat,coverpan,andletpotatoessitinwateruntilcompletelycool.Thisguaranteesthepotatoeswillhave the correct texture. In a large bowl, quarter potatoes lengthwise and then quarteragainhorizontally.Addcelery,onion,andrelish.Mix.Stirin1cupVegenaise,andthenadd1 tablespoonata timeandstiruntilmixture isslightlycreamy.Stir in1 tablespoonmustard,andthenaddmoretotaste.Addsaltandpeppertotaste.Garnishliberallywithpaprika.Coverandrefrigerateovernightbeforeserving.Makes68servings.

SUNNYPASTASALAD

DRESSINGZestfrom1largeorange(about3tablespoons)

cupunsweetenedcoconutmilkbeverage

2tablespoonsextra-virginoliveoil

cupVegenaise

1tablespoonpreparedmustard

Juicefrommedium-sizedlemon

2tablespoonscoconutsugar

2teaspoonsfreshbasil,veryfinelychopped

1tablespoondill,finelysnipped

teaspoonseasalt

Pinchgarlicgranules

Pinchyellowcumin

Pinchwhitepepper

SALAD1boxquinoaveggiecurlspasta

1medium-sizedredbellpepper,finelychopped

1stalkcelery,verythinlysliced

2greenonions,finelysnipped

cuphazelnuts,finelychopped

Iveneverlikedpastasalad,likelyforobviousreasonsthosenoodleswerefullofgluten.ButonceIfiguredoutIneededtobegluten-free,forsomereasonIstartedcravingagoodpastasalad.Gofigure.Thisoneisapotluckprize.

TOMAKETHEDRESSING:Whiskdressingingredientstogetherinamedium-sizedbowl.Coverandrefrigerate.

TOMAKETHESALAD:Cookquinoapastaaccordingtopackagedirections.Allowtocool.Stirinvegetables.Adddressingandnuts.Coverandrefrigerateovernightorforseveralhours.Makes8generousservings.

ALMOSTNIRVANAFRUITSALAD

1cuphuckleberries

2bananas,sliced

1nectarine,chopped

1peach,chopped

112-ouncecanpineapplechunks

1cupwalnuthalves,coarselychopped

2tablespoonspineapplejuice

2teaspoonslemonjuice

2teaspoonslimejuice

1teaspoonagavesyrup

cupsparklingmineralwater

cupcandiedginger,finelychopped

2tablespoonschocolatemintleaves,crushed*

1ouncedarkchocolate,grated(IlikeGreen&BlacksOrganic)

Honey

Gluten-freedarkchocolatewafercookies

ThisrecipeappearedinBlueMoonVegetarianandwas inspiredbymyGrandmaHazel,whodousedhers in7-Up.Mostly, I think, itwasavehicle for those teensy littlemulti-colored marshmallows. The two things together, Im certain, contributed to herdevelopment of diabetes. Trust meyou will not miss either ingredient. One word ofcaution:makethissaladwhennooneisathome, just incaseyouwant toeat theentirebatchyourself.

Mix fruitsandwalnuts inamedium-sizedbowl.Mix juices,agavesyrup,andsparklingwater,pouroverfruit,andtosslightlywithgingerandmintleaves.Separateintoservingbowls, top with grated chocolate, and drizzle lightly with honey. Garnish with darkchocolatewafercookiesandserveimmediately,orelsethesaucelosesitsfizz.Makes4

generousservings.

*Wegrowourownchocolatemint.Ifyoucantfinditinstores,youcansubstituteregularmintleaves.

PHILSVEGETABLEROLL-UPS

FILLING112carrot,grated

cucumber,finelychopped

1celerystalk,finelychopped

1cupredcabbage,finelychopped

cupCantBeCheese(seehere)

cupwalnuts,finelychopped

DRESSING1cupplaincoconutmilkyogurt

cupVegenaise

2tablespoonshorseradishmustard

1teaspoonhotpeppersauce(IlikeLouisianaRed)

ROLLUPSLettuceleaves

1recipeSurprisingTortillas(seehere)orpurchasedgluten-freetortillas

Picnics?Yes.Saturdaylunches?Yes.Forgettable?No.

Mixthefillingingredientstogetherinamedium-sizedbowl.Inasmallbowl,combinethedressingingredients.Addenoughdressingtothevegetablemixturetomoistenit.Spoon

vegetable mixture into lettuce-lined tortillas and roll into burritos. Save any leftoverdressingtothinwithsunfloweroilforahotbutyummysaladdressing.Makes46roll-ups.

HIPPIEEGGSALAD

114-ouncepackageextra-firmtofu,drainedandpressed(seehere)

medium-sizedyellowonion,minced

greenpepper,minced

14-ouncejarcapers

cupsweetpicklerelish

2tablespoonsnutritionalyeast

Vegenaise

1teaspoonpreparedmustard

1teaspoonagavesyrup

Seasalttotaste

Freshcrackedblackpeppertotaste

Lettuce

Yourchoiceofgluten-freebread

My introduction to tofuwas at a hippie fair atHaight-Ashbury inSanFrancisco in the1970s.Itwasloveatfirstbite,butitwasthirtyyearslaterthatIfirstexperimentedwithegglesseggsalad.

Crumbletofuinabowlandmixwithvegetablesandrelish.AddVegenaiseatablespoonatatimeuntildesiredtextureisreached.Addnutritionalyeast,mustard,andagave.Addseasoningstotaste.Refrigerateseveralhoursorovernight.Stirbeforespooningbetweenbreadslices.Dresswithlettuceleaves.Makesenoughfillingfor46heartysandwiches.

CHICKSALAD

2cupscookedchickpeas,mashed

medium-sizedyellowonion,finelychopped

2celeryribs,chopped

redpepper,finelyminced

cupsweetpicklerelish

Vegenaise

2teaspoonsmiso

1teaspoonpreparedmustard

Seasalttotaste

Freshcrackedblackpeppertotaste

Lettuce

Yourchoiceofgluten-freebread

This is, rather obviously,meant to fill that blank spot left by chicken and tuna salads,which,aswithotherthingsfromtheanimalkingdom,Iactuallydontmiss.ButIamgladIdecidedtogivethisatry.Greatlunchorroad-tripfare.

Inamedium-sizedbowl,mixchickpeaswithvegetablesandrelish.Blendmiso,mustard,and a small amount of Vegenaise together and add to vegetable mixture. Stir inVegenaise a tablespoon at a time until desired texture is reached. Add seasonings totaste.Processslightlyinafoodprocessor,leavingmixturecoarseandsomewhatchunky.Refrigerate several hours or overnight. Spoon between bread slices. Dress with lettuceleaves.Makesenoughchicksaladfor46heartysandwiches.

SPICYTLTONTOAST

MARINATEDTEMPEH18-ouncepackageTofurkytempeh

2tablespoonsliquidsmoke

1tablespooncoconutaminos

1tablespoonpuremaplesyrup

1tablespoonfilteredwater

1teaspoonsmokedpaprika

1teaspoonaldersmokedseasalt

1tablespoontoastedsesameoil

DRESSING2tablespoonsVegenaise

2tablespoonsmiso

Hotsaucetotaste(optional)

SANDWICHLettuce

Tomatoslices

Yourchoiceofgluten-freebread

IhaveBlueScorcherinAstoria,Oregon,tothankforinspiringthisone.

TOMAKETHEMARINATEDTEMPEH:Slicetempehlengthwiseintothethinneststripspossible.Inasmallbowl,stirtogetherliquidsmoke,aminos,syrup,water,paprika,andsaltuntilsaltdissolves.Inasmallbakingdish,arrangetempeh,pouringmarinadebetweenandaroundstrips. Add a small amount of water if necessary to completely submerge tempeh.Marinate,covered,intherefrigeratorovernight.Frytempehinoiluntiltoastedaroundtheedges.

TOMAKETHEDRESSING:MixVegenaise,miso,andhotsauce.

TOMAKETHESANDWICH:Toastbread,andthenspreadwithmisodressing.Arrangetempehontoastwithtomatoandlettuce.Makesenoughtempehfor23sandwiches.

FIVE-BEANSANDWICHSPREAD

FILLING1cupFiveBeans(seehere),drained,chilled,andmashed

2tablespoonsnutritionalyeast

cupchoppedgreenpepper

2tablespoonscapers

2tablespoonspimentos,finelychopped

2tablespoonssweetpicklerelish

2tablespoonsblackolives,finelychopped