detoxification guide and recipe book · in the last 100 years we have doubled our annual meat...

In the last 100 years we have doubled our annual meat consumption, tripled our

annual dairy consumption and increased our sugar intake by five-fold.

In the last 50 years our environment has become

increasingly more polluted.

POLUTANTS FROM DUMP

SITES

Industrial Waste e.g., falloff or

unused chemicals and raw

materials, expired products

substandard goods

Agricultural Waste e.g., pesticides,

herbicides and fungicides

Hospital Waste e.g., packaging

materials and containers,

used syringes and sharps,

biological waste and

pharmaceuticals

ENVIRONMENTAL

POLLUTANTS

Heavy Metals e.g., lead, mercury, cadmium, arsenic, chromium, zinc, nickel and copper

Persistent organic pollutants e.g., aldrin, dieldrin, DDT, endrin heptachlor, toxaphene, chlordane, hexachlorobenzene, organochlorides, organophosphates, carbamates, and polychlorinated bisphenols

ROUTES OF EXPOSURE

These toxins can be found in air, water and soil and

could find their way into the human body through:

Inhalation

Ingestion Absorption through the skin

HEALTH EFFECTS

Skin Disorders – Fungal infection, allergic

dermatitis,

pruritis and skin cancer

Respiratory Abnormalities – bacterial upper

respiratory tract infections, chronic bronchitis and

asthma

Abdominal and Intestinal Problems – bacterial

enteritis, intestinal and other parasites, liver cancer,

kidney and renal failure

Dental Disorders – dental carries and dental pain

Ear Infections – otitis media and bacterial

infections

Skeletal Muscular Systems – back pain

Central Nervous System – impairment of

neurological development, peripheral nerve

damage and headaches

Eye Conditions – allergic conjunctivitis, bacterial

eye infections

Blood Disorders – Iron deficiency anaemia

Others – congenital abnormalities, cardiovascular

diseases and cancer

Body toxic metal testing is available at the Mountainview Wellness Centre. For more information call our office to talk our staff or one of our doctors.

Food Sensitivity Reactions

No

Reaction

In most cases, no reaction means a food is safe for consumption. How-

ever, false negative reactions can occur. In particular, lack of recent ex-

posure to the allergen or non-immune reactions like food intolerances

may result in a no reaction even though the patient may be unable to

tolerate that specific food.

Low

Reaction

If there are no moderate or severe reaction to allergens and the patient

exhibits allergy-related symptoms, it may be worthwhile eliminating low

reaction foods for several months to see if symptoms resolve.

Moderate

Reaction

Practitioners may choose to advise patients to eliminate moderately reac-

tive foods from the diet for a period of 3 to 6 months. This enables

macrophages time to remove the excess antibody-allergy complexes,

which may help alleviate inflammation in various tissues. Patients should

be advised that elimination of food allergens often results in withdrawal

symptoms like headaches, tiredness, irritability and hunger. Serious crav-

ings for the eliminated foods are also common. After the elimination

period is over, it is often possible to reintroduce the eliminated foods

without provoking allergic reactions

High

Reaction

It is generally advisable to eliminate highly reactive foods from the diet

for a period of > 6 months. This allows macrophages time to remove any

excess of antibody-allergy complexes, which may help alleviate inflam-

mation in various tissues. Advise patients that elimination of food aller-

gens often results in withdrawal symptoms like headaches, tiredness,

irritability and hunger. Serious cravings for the eliminated foods are also

common. After the elimination period it may be possible to reintroduce

the eliminated foods without provoking allergic reactions.

Rotation

Diets

Rotation of IgG-reactive foods helps to reduce the exposure your im-

mune system to allergenic foods. Rotation typically involves eating a

specifically allowed food only once in 4-day period and excludes the

highly reactive foods. This is particularly useful for patients who are

highly reactive to a number of foods. Moderately reactive foods are not

eliminated in the rotation diet. Practitioners who also wish to eliminate a

patient‘s moderately reactive foods will need to modify the supplied

rotation diet.

52

Food Allergy Test IgE– IgG Good health has a lot to do with maintaining balance not only in lifestyle but

also and nutrition.

Undiagnosed food allergies may contribute to symptoms and biochemical

changes that may lead to illness.

Conditions related to IgE Allergy (immediate allergic response - release of histamine) Redness and swelling

Tightness of airways

Itching

Conditions related to IgG Allergy (delayed response, food sensitivities) Headache and high blood pressure

Mood disorder: depression, anxiety, ADD, ADHD

Asthma and recurring respiratory infections

Eczema, psoriasis, rosacea, and other skin conditions

Joint pain

Hay fever

Irritable bowel syndrome (gas, bloating, diarrhea/constipation)

Inflammatory bowel disease (bloody diarrhea)

Chronic fatigue

IgG allergic reactions occur several hours or days after the primary exposure

to allergen. IgG antibodies, produced by our immune system, attach them-

selves to the allergen and create “antibody– allergen complex”. These com-

plexes are normally removed by special cells in the liver and spleen called

“macrophages”. If the antibody-allergen complexes are present in large num-

bers and the source of allergen is continued to be consumed, the body isn’t able

to remove them fast enough. These complexes are eventually deposited in the

body tissues causing inflammatory reactions and contributing to a variety of

symptoms listed above.

Release of IgG response can be caused by multiple foods what makes it

difficult to identify without immunological testing.

The allergy test report shows in graphs IgG immune response to each of the

tested food allergens. Reactions are categorized as “No reaction”, “Low”,

“Moderate” or “High”.

Based upon other considerations, such as the history and severity of your

symptoms and the degree of sensitivity, you may be advised to avoid foods

associated with various antibody concentrations. In general, the higher the anti-

body concentration for a food, the higher the probability you have of reacting

to that specific food and the longer is the elimination period of the food from

your diet. By eliminating these foods, you are avoiding exposure to reactive

allergens, decreasing inflammation in the area and decreasing your symptoms.

51

Table of contents

Detoxification Diet Guidelines pg. 1

Program Instructions pg. 3

Food Reintroduction Schedule pg. 4

Smoothie recipes pg. 5

Food Storage Ideas pg. 7

Breakfast pg. 8

Beverages pg. 10

Snacks pg. 11

Miscellaneous pg. 13

Salads & Salad Dressings pg.

16

Soups pg. 21

Side Dishes pg. 26

Casseroles pg. 30

Fish pg. 31

Entrees pg. 33

Desserts & Baked Goods pg. 37

Breads pg. 42

Dietary Information pg. 47

Allergy Tests pg.

51

Detoxification Diet Guidelines

What Can We Eat?

Filtered water (8-10 glasses per day), decaffeinated teas (herbal or green), pure fruit or vegetable juices (preferably freshly juiced, without added sugars or colors), rice

milk and almond milk, and goat dairy

Non-gluten containing grains: brown rice, millet, quinoa, tapioca, amaranth, buckwheat, and spelt and kamut if tolerated

Cereals made from rice, buckwheat, and tapioca

Vegetables such as spinach, kale, lettuce, Swiss chard, artichoke, cabbage, brussel sprouts, celery, asparagus, beet greens, bok choi, arugula, endive, basil, cilantro,

parsley, rhubarb, seaweed, potatoes, beets, carrots, turnips, onions, garlic, ginger,

leeks, radish, rutabaga

Legumes include beans (navy, white, red kidney, adzuki, black, cannellini,

garbanzo, lentils, ;into, etc.) and peas (fresh, split or snap)

Fruits (certified organic, if possible) such as orange, okra, kiwi, red pepper, apple, cucumber, green peppers, avocado, raspberries, blackberries, blueberries,

grapefruit, peach, squash, papaya, pear, watermelon, cranberries, pumpkin,

zucchini, strawberries, butternut squash, mangoes, eggplant, acorn squash Consume limited amounts of the following:

1-2 tsps per day of cold pressed oils (olive, flaxseed, canola, safflower, grape seed, walnut, hazelnut, pumpkin seed)

100g or 3.5 oz raw per day of wild salmon, mackerel, flaked light tuna, sardines,

anchovies, halibut; wild and non-medicated turkey or chicken and wild or free range non-medicated game ( venison, buffalo, elk), and lamb

1/4 cup per day of nuts such as walnuts, almonds, macadamia, pecans, cashew,

hazelnut, and pistachio

What Foods Do We Avoid?

€ Alcoholic beverages

€ Caffeine- including coffee, black tea and caffeinated green tea � All sodas, soft drinks, and fruit drinks (high in refined sugars and “sugar free”)

Soybeans and soy products e.g., tofu, tempeh, soy sauce, soy milk

€ Gluten-containing foods: corn, wheat, rye, oats and barley € Eggs and foods containing eggs

€ Dairy: milk, cream, cheese, butter, yogurt, ice cream

€ Tomatoes, tomato sauce, ketchup € Grapefruit

€ Foods high in fats and oils - peanuts, peanut butter, peanut oil, hydrogenated oils, margarine, shortening, and mayonnaise

€ Beef, pork, cold cuts, bacon, hot dogs, canned meat, sausage

€ Shellfish, tuna and sword fish € Desserts and sugar containing foods: white or brown sugar, high fructose, corn

syrup, corn syrup, chocolate, and honey

€ Any other foods that are known sensitivities

1

50

Dietary Protein Sources

Food Portion Protein (gm)

Lentils, cooked 1 cup 29

Black Beans, cooked 1 cup 15

Kidney beans, cooked 1 cup 13

Chickpeas, cooked 1 cup 12

Pinto beans, cooked 1 cup 12

Black-eyed peas, cooked 1 cup 11

Tofu, firm 4 oz 11

Lima beans, cooked 1 cup 10

Quinoa, cooked 1 cup 9

Peas, cooked 1 cup 9

Almonds 1/4 cup 8

Sunflower seeds 1/4 cup 6

Cashews 1/4 cup 5

Almond Butter 2 tbsp 5

Brown Rice, cooked 1 cup 5

Spinach, cooked 1 cup 5

Broccoli, cooked 1 cup 4

Potato 1 med. 4

Dietary Fiber Sources Aim for 25-35 grams per day

Food Portion Fiber (grams) Calories

Apple 1 med 4.0 70

Apricot 2 dried 1.7 36

Black beans 1 cup cooked 19.4 190

Blackberries ½ cup raw 4.4 27

Broccoli ¾ c fresh cooked 7.0 30

Carrots ½ cup cooked 3.4 20

Chick Peas ½ cup canned 6.0 86

Figs 3 dried 10.5 120

Lentils brown 2/3 c cooked 5.5 144

Peas ½ c fresh 9.1 60

Potatoes, sweet 1 small 4.0 146

Prunes, pitted 3 1.9 122

Raspberries, fresh ½ cup 4.6

20

Rice, brown ½ cup bef cooking 5.5 83

Spinach ½ cup cooked 7.0 26

Strawberries 1 cup raw 3.0 45

Dietary Iron Sources Recommended Daily Intake

Men 11-18 years 11.3mg Men 19+ years 8.7mg

Women 11-49 years 14.8mg Women 50+ years 8.7 mg

Food Portion (oz) Iron (mg)

Lamb 3.0 2.3-3.0

Chicken breast, boneless 3.0 0.9

Chicken leg 2.0 0.7

Chicken thigh 2.3 1.2

Salmon, pink canned 3.0 0.7

Tuna, canned in water 3.5 1.0

Turkey, dark meat 3.0 2.0

Turkey, white meat 3.0 1.2

Brown rice 1 cup 1.0

Broccoli, cooked 1/2 cup 0.6

Broccoli, raw 1 stalk 1.1

Kidney beans 1/2 cup 3.0

Lima beans 1/2 cup 1.8

Peas, frozen & prepared 1/2 cup 1.3

Sunflower Seeds 1.0 1.4

Watermelon 6 inchX 1/2 inch 3.0

Dietary Calcium Sources Recommended Daily Intake

19 to 50 years 1000mg 51+ years 1200mg

Food Portion (oz) Calcium (mg)

Orange juice, calcium fortified 1 cup 300

Fortified Rice beverage 1 cup 300

Salmon, pink canned, boneless 3.0 181

Salmon, pink canned 3.5 oz 370

Spinach, cooked 1/2 cup 120

Broccoli, raw 1/2 cup 21

White beans 1/2 cup 100

Navy beans 1/2 cup 60

Chickpeas 1/2 cup 40

Orange 1 med 55

Black beans 1 cup 60

Split peas 1 cup 20

Sesame seeds 1 tbsp 70

Sunflower seeds 1 tbsp 10

Quinoa 1 cup 80

49

2

How to Get Started on Detoxification Program

€ During the next three weeks you are going to need to watch diligently what

you eat and follow the guidelines in this booklet.

Ask other people in the household if they are interested in joining the program.

It’s easier and more fun doing it as a family project or friends support group than

doing it on your own.

If you are a coffee drinker, gradually wean off your current consumption to

minimize withdrawal headaches when on the program.

Stock your fridge with detox-friendly foods to be ready to go on the first day.

Stock up on fresh fruit while it is in season to freeze.

€ Carry healthy snacks around with you (bag of nuts/seeds, chopped fresh

vegetables or organic dried fruit).

Stock up on purified water, you will need 8-10 glasses a day.

It is a perfect time to decrease your food induced allergic reactions. Review

your list of known food sensitivities/allergies or if you don’t know what they are

—ask you health care practitioner to perform a test to identify them.

€ Consider the laid out Detoxification Workshop Supplement Program or a

hypoallergenic certified organic source of protein for your own convenience.

During detoxification, it is not only medically beneficial, but easier to make a

shake while you may be figuring out how to cook and eat healthier. Many people

find this program helps them feel so much better they want to continue it beyond

three weeks. Most of them keep the protein smoothie for their healthy breakfast

option.

Ask you naturopathic doctor about complimentary methods of detoxification,

such as exercise and sauna.

*Note: some recipes may contain soy

products. Only use these recipes if

you have had allergy testing and soy is

not a known allergen

3

Detoxification Program Instructions

Congratulations! Your presence here indicates that you are making an effort for a

positive change in your health. You deserve it. You’re entitled to it. You are taking

charge of your health. As you become more aware of your health and your environ-

ment, you’ll have the ability to affect change in others.

Supplies for the Program 2 containers of Medi Clear, Medical Detoxification Food

1 bottle of Udo’s EFA 3-6-9 TR Balanced Essential Fatty Acids

2 containers of Fibre

Note: One serving of MediClear = 2 scoops

Instructions:

Day 1 to Day 4 (one serving/day) MediClear: 1 serving (2 scoops) in a shake for breakfast

EFA 3-6-9 TR : 1 tablespoons in the shake

Fibre: 1 tablespoon in the shake

Detox diet: see previous page and Medi Clear handout

Day 5 to Day 7 (two servings/day)

MediClear: 1 serving (2 scoops) in a shake for breakfast and 1 before lunch

EFA 3-6-9 TR: 2 tablespoons; one in each shake

Fibre : 2 tablespoons; one in each shake


Day 8 to Day 14 (three servings/day)

MediClear: 1 servings (2 scoops) for breakfast, one before lunch and dinner

EFA 3-6-9 TR : 2 tablespoons; one in each of the first two shakes

Fibre: 3 tablespoons; one in each shake

Detox diet: same diet as before except avoidance of all animal-based proteins

Day 15 to Day 17 (two servings/day)

MediClear: 1 servings (2 scoops) in a shake for breakfast and 1 before lunch

EFA 3-6-9 TR: 2 tablespoons; one in each of the shakes

Fibre: 2 tablespoons; one in each shake

Detox diet: Reintroduce animal based proteins in the form of fish, chicken or

turkey and continue with diet

Day 18 to Day 21 (one serving/day)

MediClear: 1 serving (2 scoops) in a shake for breakfast

EFA 3-6-9 TR: 1 tablespoons in the shake

Fibre: 1 tablespoon in the shake


Make Each Food Guide Serving Count

Eat at least one dark green and one orange vegetable or fruit each day,

e.g.,

GREEN: arugula, broccoli, brussel sprouts, dandelion and mixed greens,

kale, rapine, swiss chard, romaine lettuce, and/or spinach

ORANGE: carrots, pumpkin, winter squash, yams, yellow bell peppers,

papya, pine apple, or oranges

Choose vegetables and fruit prepared with little or no added fat, sugar or

salt

Have vegetables and fruit more often than juice

Eat a variety of whole grains, such as barley, brown rice, buckwheat, mil-

let, and quinoa

Choose grain products that are lower in fat, sugar or salt

Enjoy the true taste of grain products.

When adding sauces or spreads, use small amounts

Select lower fat milk and low sugar milk alternatives

Have meat alternatives such as beans, lentils or peas.

Eat at least two Servings of fish each week

Select lean meat and alternatives prepared with little or no added fat or salt

-trim visible fat and remove skins

-use cooking methods such as roasting, baking or poaching that re

quire little or no added fat

48

Canada Food Guide Recommendations 2007

Examples of One Food Guide Serving

Vegetables & Fruits

1/2 cup fresh, frozen or canned vegetables

1/2 cup cooked or 1 cup raw leafy vegetables

1 fruit or 1/2 cup fresh, frozen or canned fruits

1/2 cup 100% Juice

Grain Products

1 slice bread

1/2 tortilla

1/2 cup cooked rice, bulgur or quinoa

30 g cold or 3/4 cup hot cereal

1/2 cup cooked pasta or couscous

Milk & Alternatives

1 cup soy beverage

1 cup milk

3/4 cup yogurt

1 1/2 oz cheese

Meat & Alternatives

2 1/2 oz or 1/2 cup cooked fish, poultry, lean meat

3/4 cup cooked legumes

3/4 cup tofu

2 eggs

2 tbsp peanut or nut butters

1/4 cup shelled nuts & seeds

Oils & Fats

Include 2-3 tbsp of unsaturated fat each day. This includes oil used for cook-

ing, salad dressings, margarine and mayonnaise.

47

Adults

19-50 years 51+ years

Females Males Females Males

Vegetables & Fruits 7-8 8-10 7 7

Grain Products 6-7 8 6 7

Milk & Alternatives 2 2 3 3

Meat & Alternatives 2 3 2 3

Food Reintroduction

Congratulations! You have made it to the end of the detoxification program.

The foods that we have avoided on the program can start to be reintroduced

into the diet. When adding foods back into the diet, observe for the recur-

rence of adverse symptoms. Try to eat several servings of the food on the

day you test it. If you do have a reaction, remove that food and wait two

days before reintroducing another food. The foods that most commonly

cause a reaction are soy, dairy, wheat, and peanuts. If you do not see a reac-

tion, then keep that food and add another food into the diet two days later.

In terms of maintenance, some people have mentioned that they would like

to continue with the Medi Clear shakes once per day as part of their diet as a

healthy snack. This is a preventative approach that will continue to provide

support to the liver and colon.

Day 1-3 Food Introduced: Tomatoes Reaction:________________

Day 4-6 Food Introduced: Eggs Reaction:________________

Day 7-9 Food Introduced: Soy Reaction:________________

Day 10-12 Food Introduced: Wheat Reaction:________________

Day 13-15 Food Introduced: Dairy Reaction:________________

Day 16-18 Food Introduced: Shellfish Reaction:________________

Day 19-21 Food Introduced: Corn Reaction:________________

Continue on like this until all foods are rein-

troduced.

Questions or Concerns?

Contact us by phone: 604.538.8837

Or by e-mail: [email protected]

4

Very Berry

2 scoops of MediClear

1 tbsp of fibre

1 tbsp of EFA –Plex

4 large strawberries

8 raspberries

1/4 cup. Blueberries

8 oz of water or rice milk + ice cubes

Cherries Amaretto


1 tbsp of fibre


1/2 frozen banana

8 cherries, pitted, fresh or frozen

8 oz of almond milk + ice cubes

Pina Colada


1 tbsp of fibre


1/2 cup of banana

6 oz of pineapple juice

2 oz. of coconut milk + ice cubes

Orange Banana


1 tbsp of fibre


1 cup of banana

8 oz of unsweetened orange juice

ice cubes (optional)

Dreamy Orange


1 tbsp of fibre


4 oz. of Rice Dream Milk

4 oz of unsweetened orange

Very Berry


1 tbsp of fibre


4 large strawberries

8 raspberries

1/4 cup. Blueberries

8 oz of water or rice milk + ice cubes

Pina Colada


1 tbsp of fibre


1/2 cup of banana

6 oz of pineapple juice

2 oz. of coconut milk + ice cubes

Crazy Carrot


1 tbsp of fibre


4 oz. carrot juice

4 oz of unsweetened orange juice


5

MediClear Smoothie Recipes

Fruity Delight


1 tbsp of fiber


4 fresh/frozen strawberries or berries of

choice

4 oz. unsweetened orange, pineapple juice

4 oz. water + ice cubes

Mix all in a blender for 30 sec. until smooth.

>>Quinoa Bread

11/2 lb loaf (programmable machine)

1 cup water 1/3 cup apple juice, thawed from concentrate

2 tbsp oil 1 tbsp liquid lecithin (or may use additional oil)

3/4 tsp salt 1 tsp cinnamon

4 tsp guar gum 21/2 cup quinoa flour*

3/4 cup tapioca flour 21/4 active dry yeast

1/2 cup raisins (optional)

Cycle: Welbilt ABM-15OR; Multi-Logic

Cycle

Knead 2 20 minutes

Rise 2 30 minutes

Bake 50 minutes

Cycle: Zojirushi BBCC-S15; Homemade

Menu Cycle

Knead 1 10 minutes

Rest 5 minutes

Knead 2 15 minutes

Rise 5 minutes

Rise 2 40-60 minutes

Bake 50 minutes

Add the raisins 5 to 10 minutes before the end of Knead 2.

*When using the Zojirushi, reserve 1 cup of the quinoa flour to add 1/4 cup at

a time during Knead 1 and assist the kneading with a spatula.

>>Gluten-Free Rice Potato Bread

Makes 1 1/2 lb loaf

1/2+1 tbsp cup water 1cup apple juice

2 tbsp oil 1/2 cup egg substitute

1 tsp salt 1/8 tsp Vitamin C crystals

4 tsp guar gum 2 cups brown rice flour

1/3 cup potato flour 1/3 cup tapioca flour

21/4 tsp active dry yeast

Cycle: Basic Yeast Bread

46

Don’t forget to drink at

least 8-10 glasses of

water a day

45

>>No-Yeast Gluten-Free Rice Bread

1 1/3 cup brown or white rice flour 1/3 cup tapioca flour

1/3 cup potato flour 2 3/4 tsp guar gum

2 3/4 tsp baking powder 3/4 tsp salt

1 tbsp+1 tsp oil

2 extra large eggs, or 1/2 cup egg substitute

1 1/3 cup water

Cycle: Quick Bread or cake. Mix as

per instructions under "No-Yeast

Quick Breads and Cakes"

>>Buckwheat Bread

11/2 lb loaf (programmable machine)

11/4 cup water 1/4 cup apple juice concentrate, thawed

3 tbsp oil 1 tsp salt

1 tbsp guar gum 2 cups buckwheat flour

11/4 cup arrowroot or tapioca flour

21/4 tsp active dry yeast

.

Cycle: Welbilt ABM-15OR; Multi-Logic Cycle

Knead 2 20 minutes

Rise 2 30 minutes

Bake 55 minute

Cycle: Zojirushi BBCC-S15; Homemade Menu Cycle

Knead 1 10 minutes

Rest 5 minutes

Knead 2 20 minutes

Rise 5 minutes

Rise 2 30 minutes

Bake 55 minutes

*When using the Zojirushi, reserve 1 cup of the buckwheat flour to add 1/4

cup at a time during Knead 1, and assist the kneading with the spatula.

6

Apple and Banana


1 tbsp of fibre


1 banana

1 apple, pealed, cut in pieces

8 oz of unsweetened apple

Kiwi and Passion fruit


1 tbsp of fibre


1 kiwi

1 passion fruit

Mango Banana Dream


1 tbsp of fibre


1 banana

1/2 mango cut in pieces

1 orange (freshly squeezed

juice)

6 oz of water or Rice Dream

Blackberry and Honeydew Melon


1 tbsp of fibre


1 cup of blackberries (fresh/frozen)

1 cup of honeydew melon (cubes)

8 oz of juice /, water or rice milk


Bright Morning


1 tbsp of fibre


1 cup of watermelon

10 raspberries

1 cup of unsweetened apple juice

Squeeze of fresh lemon


Lime and Kiwi


1 tbsp of fibre


1 kiwi

4 strawberries

1 Banana

1/4 lime (juice, freshly squeezed)

86oz of apple juice


7

Detox Club Recipes How to keep your fresh

foods fresh

€ Refrigerate all leafy greens such as

lettuce, dandelion and mustard greens,

collards, chard, watercress and broc-

coli; they keep best when wrapped in

plastic to prevent loss of moisture and

vitamins

€ Cucumbers and eggplant are best stored in paper bags in the crisper to

protect against excess cold temperatures that cause the development of pit-

ted, mushy spots

€ Refrigerate carrots or store in a cool place in perforated bags or containers

to allow air circulation; this prevents the formation of terpenoids which give

carrots a bitter taste. Protected from heat and light carrots retain their nutri-

ent value for up to seven months; their beta carotene actually increases in

the first 5 months of storage.

€ Store potatoes in a root cellar or dark, dry, and cool cupboard to prevent

sprouting and mold growth; they will keep for several weeks

€ Store winter squash the same way as potatoes

€ Tomatoes tend to lose flavor if refrigerated; they are best stored loosely in

a basket that permits air to circulate; unripe tomatoes should be stored on a

counter or on top of a fridge

€ Any fruit that continues to ripen after purchasing such as pears, plums

and peaches should not be refrigerated, but stored in a paper bag at room

temperature until ripe

€ Citrus fruits may be stored at room temperature for several days and will

last for up to two months if refrigerated

€ Apples must always be kept refrigerated; they can be

stored for several months, but keep them away from

vegetables or in a plastic bag as they give off ethylene

gas as they ripen, promoting spoilage of other produce

44

>> Caribbean Banana Bread – Bread Machine

3/4 cup mashed sweet potato (from 1 medium sweet potato)

2 very ripe bananas

1/4 cups honey

2 cups flour

1 tsp baking powder

1/2 tsp baking soda

11/2 tsp salt

1 teaspoon cinnamon

1/4 teaspoon ginger

1/4 cup coconut

1/2 cup vegetable oil

3 tsp of egg replacement mixed with 4 tbsp of lemon juice

2 teaspoons vanilla

1/3 cup shredded coconut

1/2 cup finely chopped pecans or walnuts

1/3 cup coarsely chopped pecans

Line a loaf pan with parchment paper (or line cupcake tins with papers).

Preheat the oven to 400°F degrees.

Mash the bananas with the sweet potatoes in a large bowl.

In a separate bowl, stir together the flour, baking powder, baking soda, cinnamon,

ginger, vanilla and salt.

In a third bowl, whisk together the eggs, coconut milk, oil, honey.

Stir the dry ingredients into the bananas and the sweet potatoes. Add the liquid

ingredients and stir until just mixed.

Stir in the finely chopped nuts and the coconut.

Pour the batter into the prepared loaf pan. (If making muffins, fill muffin papers

full).

Chop the pecans a little more finely, and sprinkle over the top of the batter.

Place pan in the oven and lower the temperature to 350° F degrees.

Bake until cake is domed and springs back to the touch at the highest point (about

40 minutes for the loaf pan and about 12-20 minutes for the muffins, depending

on their size).

Remove and let cool before slicing.

>>Wheat-Free Kamut-Spelt Bread

(Bread Machine)

2 cups kamut flour 1 cup spelt flour

3/4 tsp sea salt 11/2 Tbsp vegetable oil

11/4 cups plus 1 Tbsp water 3 Tbsp honey or barley malt

11/2 tsp yeast

Mix ingredients together and place in bread maker. When the machine

beeps, add 3 generous tablespoons of sesame seeds.

43

>>Spelt Bread

2 pkg of dry yeast or 1 cake compressed yeast

1 tbs of sweetener of your choice

7 cups of flour, fine and coarse (at least 3 cups of fine flour necessary)

2 cups water

1 tbsp sea salt

Boil water and let cool to a lukewarm temperature. Stir yeast and sugar to-

gether, gradually adding the water. Add about ½ of flour mix and the salt to

acquire a stiff dough. It may acquire more or less than 7 cups given in recipe.

Knead for 5-10 min. until smooth and elastic. Put the dough into a buttered

bowl and turn once to butter surface. Cover with the towel and let rise until

doubled, keeping it between 80-90°F during the entire rising time. It takes

about 2 hrs.

Preheat the oven to 350° F. Grease two 9x5” loaf pans.

Punch down the dough with your fist and divide into two. Knead and shape

into 2 loaves and place into the pans. Cover again and allow dough to rise to

top of pans.

Bake for 50 min.

Variations:

Add spoonfuls of flax seeds,

fennel, caraway and / or thyme

for spicy bread.

Wheat and Gluten Free Bread Machine Recipes

from Choices Markets

When you make no-yeast quick breads or cakes in a bread machine, you do

not put in all of the ingredients at once. Your machine may require some

assistance in mixing. Follow the directions below when making the follow-

ing recipes.

Mixing directions.

Put the flour (s), baking powder and salt (include guar gum, spices and other

dry ingredients if used) in the bread machine. Press "start" and mix for 30

seconds to 1 minute. Add the remaining ingredients. If the dough is not

evenly distributed in the pan at the end of the mixing time, reach in with a

rubber spatula and gently spread it so it covers the bottom of the pan fairly

evenly. Scrape down the sides of the pan if necessary.

8

Breakfast Ideas

>> No-Egg French Fruit Toast

1 mashed banana

½ fresh mashed papaya

1/3 frozen apple juice concentrate

¼ cup Rice Dream milk

½ tsp cinnamon

6 slices Kamut or rice bread

Blend together all ingredients, except the bread. Pour the mixture over the

bread and let it stand 2–5 min. Cook on both sides on lightly oiled (grape

seed oil) skillet or under a broiler, until lightly browned. Top with a fresh

piece of fruit and serve. Pure maple syrup drizzled on top makes a delicious,

good for your dessert.

>>Gluten Free pancakes 1/4 cup applesauce or mashed banana plus 2 tsp. oil (olive, sunflower)

1/4 cup apple juice

1 tbsp applesauce plus 2 tbsp oil

1/4 cup amaranth flour

1/4 cup tapioca flour

3 tbsp arrowroot flour

1/4 tsp ground cinnamon

1 pinch ground nutmeg

1/2 tsp wheat-free baking powder

1/4 tsp salt

In a medium mixing bowl, beat the applesauce or banana with the apple juice

and melted butter. Add the remaining ingredients and stir. Heat a lightly

oiled griddle or frying pan over medium high heat. Pour or scoop the batter

onto the griddle, using approximately 1/4 cup for each pancake. Brown on

both sides and serve hot. This batter must be used right away and can not sit

and wait.

>>Smocked Salmon Sandwich

and spinach on Quinoa bread

>>Muffins See the Baked Goods section of this booklet for

some great muffin recipes.

or

>>Breakfast Rice 1 cup pre-cooked brown rice

1/2 cup rice milk

1 tbsp raisins or pitted fresh dates

2 tbsp of sliced raw almonds

Dash ground cinnamon or nutmeg

Heat the rice in the milk in a saucepan over medium-low heat, until warmed. Do

not boil. Add the raisins and heat another minute or two. Pour into a bowl and

top with a dash of cinnamon or nutmeg.

Also makes a great snack or dessert.

>>Sweet Pear Porridge 1/2 cup quinoa

2 cups water

1/2 cup coconut milk

1 fresh pear, seeded, cut in small chunks

1 tsp arrowroot flour

2 tbsp pumpkin seeds

1 tsp agave syrup

Place quinoa in a saucepan and roast for 1-2 min (stirring continuously).

Add 2 cups of water and the pears. Bring to a boil for 8-10 min. Mix in 1 tsp of

arrowroot flour into the coconut milk and add to the sauce pan. Boil for another

10 min. Remove from heat. Serve in a bowl topped with pumpkin seeds.

Add agave syrup sweetener.

Pears can be replaced by cooked rhubarb or fresh mangoes

>>Heavenly Hash browns 1 small onion, chopped

Splash of olive oil

2 large potatoes, diced

1 tbsp dried dill

6-8 mushrooms, diced

1 medium green pepper, diced

Pepper and cracked chilies (to taste)

In a large saucepan, add the onions to splash of oil and sauté on medium-high

heat until translucent. Add potatoes, mushrooms, green pepper, dill, pepper, and

chilies. Turn down heat and cover until potatoes are soft enough to pierce with a

fork.

9

42

Breads

>> Hazelnut Bread This bread is every bit as substantial and savory as wholegrain bread, but con-tains no grains, which makes it suitable for people allergic to gluten, those fol-lowing the "Specific Carbohydrate Diet", and those following other low carbo-hydrate diets. The large amount of flaxseed provides plenty of Omega-3 PU-FAs and phytoestrogens. The bread must be stored in a closed plastic bag in the refrigerator - where it will keep for 3-4 days - to prevent it from going stale. 4/5 cup (125 grams) flaxseed, ground finely 11/2 cup (3.5 dl) cold water 3 tbsp extra virgin olive oil 1 tsp sea salt 2 tbsp brown rice vinegar 1 tbsp tamari 1 tbsp honey 1 tsp cumin seeds, roasted and ground finely 1 tsp fennel seeds, roasted and ground finely 1 tsp coriander seeds, roasted and ground finely 33/4 cup hazelnuts, ground finely

Combine flaxseed, water, extra virgin olive oil, sea salt, brown rice vinegar,

tamari, honey, cumin, fennel seeds, and coriander seeds in a bowl and mix

well.

Add the ground hazelnuts little by little while stirring constantly. Knead the

dough for 2-3 minutes until the ground hazelnuts are evenly distributed.

Transfer the dough to a loaf shaped baking tin approx. 9.5x4x6 inches (1L)

lined with baking paper and bake the bread for 1 hour in a 400° F (200° C) hot

oven. Leave the bread at room temperature to cool before removing from the

baking tin.

>>Su’s Blueberry Banana Bread

3 cups ripe bananas, mashed 2/3 flax egg mix

1/2 cup unsweetened applesauce 11/2 cups ground flax seeds

11/2 cups organic sugar (or 1/3 cup Stevia) 21/2 cups spelt flour

2 tsp baking soda 1 tsp. sea salt

1 tsp cinnamon 11/2 cups frozen blueberries

Preheat oven to 350º F. Combine mashed bananas, eggs, applesauce, flax and

sugar in a large bowl. In another bowl, mix flour, baking soda, salt and cinna-

mon. Add to the banana mixture, stirring until just mixed. Stir in blueberries.

Pour into 2 oiled, or lined, loaf pans and bake for 1 hour at 350º F or until a

toothpick inserted into the centre comes out clean. Cool completely before

removing from the pan and slicing.

41

>>Cranberry Bars Cranberry Filling 3 cups frozen cranberries 1/4 cup raisins

1/4 cup dried apricots, chopped 1/4 cup crystallized ginger, chopped

1/2 cup sucanat or honey 1 cup apple juice

Base & Topping 2 cups whole wheat or spelt flour 1/4 cup sucanat or brown rice syrup

11/2 tsp ground ginger 1/4 tsp salt

3/4 cup coconut butter 1 cup rolled oats

3/4 cup raw sunflower seeds

Heat oven to 350° F (180° C)

Filling:

Combine cranberries, dried fruits, honey and

apple juice in a medium saucepan and bring to

a boil over medium heat. Stir until the mixture

thickens and the cranberries pop (about 5 to 10

minutes).

Base:

In a large bowl mix together all of the base ingredients, blending in the coconut

butter with the tips of your fingers. The mix should look like moist crumbs.

Set aside 1½ cups of this mix for the topping. Grease a 9”x 13” baking pan,

and press the crumb mixture into the base. Bake at 350° F (180° C) for 15

minutes and remove from the oven. Spread the cranberry mix over base and

cover with the remaining 1½ cups of topping mixture and bake for another 30

minutes. Allow to cool before serving.

>> Spelt Muffins 21/4 cup of spelt flour, fine or coarse 1/4 cup of honey

1 tbsp baking powder (aluminum–free) 1/2 tsp sea salt

11/4 cups Rice Dream milk 1/2 flax egg mix

1 tbsp expeller-pressed oil

Preheat oven to 450°F.

Oil and flour 12 muffin cups. Combine all

dry ingredients. Add milk, eggs and oil and

mix until moisten. Fill muffin cups 2/3 full

with batter and bake for 17 min or until

brown.

Variations: Add ½ cup of chopped almonds,

or dates, or raisins or ¼ cup of each to batter.

Beverages

>>Amazing Almond Milk 1/2 cup raw almonds

2 cups water

2 dates, pitted

In a blender or food processor, blend raw almonds until they become an even meal.

Add water and dates and blend again. Strain any lumps and chill.

Juicing

Juicing is about experimenting with different fruits and vegetables. It

is a quick and easy way to consume the nutrients from plant based

sources. There are many recipes and variations on those recipes, but

here are a few quick favorites:

>>Carrot Apple Ginger Juice Run 4 medium carrots 1 apple and 1/2” piece of ginger through a

juicer and serve immediately.

>>Pear Apple Grape Juice Run 1 pear, 1 apple and a 1/2 cup grapes though a juicer. Serve

immediately.

>>Super Green Juice Run 4 stalks celery, 1 cup

spinach, 2 leaves kale, one

cucumber, and one green

apple through a juicer and

serve immediately.

10

Snacks

Ideas: fresh fruits in season, dried organic fruits, nuts and seeds, any organic

fresh fruit or vegetable juices, protein shake, vegetable sticks, rice crackers

with dips, amaranth popcorn, avocado halves with salt

and cumin sprinkles,

and fruit salads with or without goat ‘s yogurt

>>Ants on a branch Celery

Nut butter

Raisins

Cut celery into 3 inch pieces. Spread nut butter into

center of celery. Place several raisins on nut butter.

>> Falafel Spread 1 cup dry chick peas (soaked and cooked) ½ cup sesame tahini

2-3 tsp fresh onion-grated or minced fine 2 cloves garlic, crushed

2 tsp each dried parsley and cumin powder ½-1tsp sea salt

½ tsp each oregano and celery seed ¼ tsp kelp

1/8 tsp coriander 1/8 tsp ground cloves

1/8 tsp cayenne pepper

Cook chick peas until tender, then drain and save the liquid. While the chick

peas are still very hot, mash them together with the onion and all the rest of the

ingredients. Herbs and spices may be altered according to taste. Use the falafel

spread as a sandwich spread or to stuff celery with. The spread is tastiest when

hot. Use bread made with any alternative flour or rice puffs

>> Eggplant and Garlic Spread 1 1lb eggplant 2 tbsp tahini

2 tbsp fresh lemon juice 1 large clove garlic finely minced

2 Tbsp minced onion 1 tsp olive oil

1 tbsp minced fresh parsley salt and pepper

Preheat broiler. Prick eggplant in several places with

fork, and cut off the stem end. Place eggplant on baking

sheet and broil for 20 min or until done, turning vegeta-

ble several times so the skin chars on all sides.

When the eggplant is cool enough to handle, cut in half.

Scrape out the flesh into a bowl. Discard the skin, and

mash the eggplant with a potato masher or fork. Add the

tahini, lemon juice, garlic, onion, salt and pepper to

taste.

If you have time, cover the spread and refrigerate it for a few hours. Before

serving, sprinkle with oil and parsley if you desire.

Use bread made with any alternative flour or rice puffs

11

40

>> Baked Apples

2 large apples (Rome, Jonathan , Granny Smith and Golden Delicious)

Cinnamon-Raisin filling

2 Tbsp honey

2 Tbsp raisins

½ tsp of ground cinnamon

Maple Walnut filling

2 Tbsp raisins

2 Tbsp of maple syrup

1 Tbsp of chopped walnuts

Preheat oven to 400oF.

With a knife, remove the core from each apple without cutting through the

bottom. Make the hole large enough to accommodate the fillings. Pare 11/2

inch strip of peel around the top of each apple.

Choose a filling and combine ingredients. Fill the apples with the mixture.

Place apples in a small baking pan and fill pan with ½ inch of water. Bake

until the apples are soft about 35 min. Remove apples from oven. Cool

slightly and serve.

>>Banana Blueberry Poppy Seed Muffins

2 cups spelt or kamut flour 1 cup oats

1 tbsp baking powder 1 tsp sea salt

1 tsp cinnamon 1/2 cup poppy seeds

2 cups banana puree (2 ripe bananas plus water)

1/2 cup rice milk

1/2 cup maple syrup or concentrated fruit sweetener

2 tsp vanilla

1/3 cup cold-pressed vegetable oil

1 cup fresh blueberries

Preheat oven to 375ºF. Lightly oil muffin tins

or line with paper muffin cups. Put flours,

cornmeal, baking powder, salt, cinnamon, and

poppy seeds in large mixing bowl and stir; set

aside. Place bananas, syrup, rice milk, oil and

vanilla in blender and blend until smooth. Add

wet ingredients to dry mixture and mix to-

gether, using a minimum of strokes. Fold in

blueberries. Fill muffin cup to top with batter

and bake 25-30 minutes.

39

>>Peppermint Brownies

1/4 cup rice flour 1/4 cup quinoa flour

1/4 cup potato flour 4 scoops Medi Clear

1 cup carob powder 1/2 tsp salt

1 tbsp baking soda 1 cup ghee or vegetable oil

11/2 cups Agave nectar or 3/4 cup Maple syrup

3 large eggs 1 ripe banana

2 drops peppermint essential oil

Optional: Chopped walnuts or a handful of carob chips

Pre heat oven to 340ºF. Oil bottom of a 9 x 9 inch pan (2 inches deep). Mix dry

ingredients in a medium-sized mixing bowl. Add the vegetable oil and pepper-

mint oil and beat together well. Lightly beat eggs and sweetener together, then

add to mixture and blend well. Bake 30-40 minutes. Check with a cake tester in

the center of the brownies. Brownies are done when the tester comes out clean.

Let cool 20-30 minutes before cutting.

>>Banana Raisin Muffins 1½ cups flour (buckwheat, spelt, kamut) 1 cup honey

2 tbsp Aluminum free baking powder 3 cups kamut or spelt flakes

½ cup expeller pressed vegetable oil 1/2 flax egg mix

3 cups mashed bananas ¾ cup rice milk

1 cup chopped nuts 1 cup raisins

1½ tsp sea salt

Sift together dry ingredients. Combine other ingredients, then add all at once to

flour mixture, stirring just until flour mixture is moistened; fold in nuts. Bake at

400oF for 20-25 minutes.

>> Spelt Tortillas

1 cup spelt flour, plus 1/4 cup for board

1/2 -1 tsp oil

1/3 cup water

¼ tsp sea salt

Combine 1 cup of flour, sea salt, oil and water. Put remaining flour on bread

board or counter top. Roll ball of dough in flour, flattening and folding the

dough. In a few minutes you will feel the dough become more workable. Di-

vide into 4-6 small balls of dough. Working on the floured board, roll or pat

each ball thin, to about 5-7 inches in diameter. Heat griddle. When a drop of

water "dances" on it, bake the tortillas about two minutes on each side, longer

for crisper bread. Remove to wire racks and bake remaining tortillas.

Don't limit tortillas to Mexican dishes. Tear one in the bottom of your salad

bowl. Or spread thinly with peanut, cashew or almond butter. For the peanut

butter and jelly crowd, top with slices of banana. >> Bread Dip Mix EFA Plex Oil with balsamic vinegar for a zesty, healthy bread dip (find

gluten free bread recipes in the back of this book).

>>Amaranth Flatbread

1 cup amaranth flour

1 cup water

Dash backing soda

Dash sea salt

1 tbsp coconut or olive oil (for greasing pan)

Mix ingredients, spread thinly (as thin as possible)

on a greased baking pan. Preheat oven to 350F. Bake for 5-15 min (cooking

time varies with thickness of batter).

Spelt Spelt is better tolerated than any other grain. High in carbohydrates, spelt

contain more crude fiber and more protein than wheat, including all es-

sential amino acids for proper cell maintenance. It contains a moderate

amount of gluten. It is high in Vit. B. It’s the only grain containing muco-

polysaccharides which play a decisive role in blood clotting and stimulate

the body’s immune system.

More on spelt:

The immune-stimulating properties of spelt are in its cyanogenic gluco-

sides or nitrilosides, called the “anti-neoplastic vitamin B17.”

12

13

>>Edible Veggie Bowl Green, yellow or red pepper, cored Celery, chopped

Carrots, chopped Broccoli, chopped

Creamy salad dressing (see the salad section of this book) Snow peas, chopped

Cut the pepper in half width wise. Remove the seeds and the white veins from the

inside. Now you have two pieces, one of which will be your bowl. Cut the other

half of the pepper into thin slices. Cut the celery, carrots, broccoli, and snow peas

into bite-size pieces and add to the pepper slices. Spoon a little salad dressing into

the bottom of your pepper bowl and place the assorted veggies inside.

Miscellaneous–Spreads, Sauces, etc.

>>Hummus 2 cups precooked chickpeas

1/4 cup finely chopped parsley, celery stalk, coriander

1 lime freshly squeezed

3 tbsp tahini (sesame seed butter)

2-4 cloves garlic, finely chopped

1/4 cup olive oil

1 tsp ground cumin

1/2 tsp turmeric powder

1/2 tsp ground fennel

sea salt to taste

1 tsp black pepper or 1/4 cup jalapeno pepper, chopped (optional)

Place all ingredients in the blender/food processor. Blend. Chill for 30 min.

Enjoy with rice crackers, cucumbers, or lightly steamed celery or carrot sticks.

>>Flax Eggs 1/2 cup whole flax seeds

1 cup water

In a blender or food processor, blend the seeds to an even meal. Then slowly add

water while blending. Blend until mixture resembles a thick milkshake. Transfer to

a sealable container and store in the fridge (will keep for 3-6 days). If you like you

can pour through a strainer to remove seeds. Makes the equivalent of 6 eggs. Use in

recipes that call for eggs.

>>Tahini 1/2 cup Sesame Seeds

1/4 cup water

2 tbsp cooking oil

Spread sesame seeds in ungreased jelly roll pan or larger pan. Toast in 350ºF oven

for 5-10 minutes. Stir every 2 minutes. Seeds should be brown. Place in blender

and add water and oil. Process about 3 minutes until smooth.

38

>>Apple, Cranberry Crumble Pie Pastry;

1 ¾ cup spelt or spelt & kamut

½ tsp. salt

½ cup safflower oil

3 tbsp. ice water

Preheat oven to 400ºF. Whisk flour and salt together. Pour in oil, stir with

fork to form crumbly paste. Drizzle in water. Pat into pie shell (can make

two small ones).

Filling:

5-6 apples, cut into small pieces

2 tsp cinnamon

1/2 tsp nutmeg

1/4 cup maple sugar

Mix together and add to pie shell.

Crumble:

1/4 cup brown rice crispies

1/4 cup spelt or kamut flour

4 tbsp vegetable margarine

1 tsp cinnamon

1/4 tsp nutmeg

Mix together. If too dry, add more margarine. Top filling with crumble and

drizzle some maple syrup on top. Bake for 30-35 minutes.

>>Brown Rice Crispy Treats 1 tsp unrefined sesame oil 1 cup crown rice syrup

2 tbsp almond butter or tahini 2 tsp vanilla extract

6 cups dry natural brown rice crispy cereal

Optional:

1/2 cup raisins or currants

1/2 cup unsweetened carob chips

1/2 cup chopped almonds

Put oil in a large pot and heat. Add rice syrup and nut butter. Stir and heat

until bubbles form. Turn off heat and add vanilla extract. Add cereal and

mix well with a spatula. Stir in optional items and mix lightly. Let set to

room temperature. Slice and serve. Lasts a week in an airtight container.

37

Desserts & Baked Goods

>>Pumpkin Carob Cookies

1/3 flax eggs mix (see pg. 13)

1 ripe banana

11/2 cups unsalted butter, softened

11/2 tsp pure vanilla

11/2 cups Agave nectar or 3/4 cup of maple syrup

33/4 cups whole wheat flour

11/2 tsp baking soda

1/2 cup walnuts of pecans, chopped (optional)

1 tsp clove powder

1 tsp nutmeg powder

1 tsp cinnamon powder

1 cup solid pumpkin

11/2 tsp baking powder

1 cup grain sweetened carob chips

Mix all liquid ingredients and pumpkin together. Add dry ingredients and mix

well. If desired, add nuts and carob chips. Chill dough. Place 1 inch balls on

greased cookie sheet and bake at 350ºF for 15 minutes. Makes 3 dozen cook-

ies.

>>Fruit Cake 1/2 cup sunflower or sesame oil 1 tbsp lemon and orange rind 1/2 flax eggs

mix 1 ripe banana

1/2 cup rice flour 1/2 cup potato flour

1/2 cup amaranth flour 1/2 cup Medi Clear Powder

1/2 tsp kelp powder or salt 1/2 tsp all spice

1 cup raisins 1 cup walnuts

1 tsp baking powder 1/4 cup orange juice

1/2 cup water 1/2 cup well soaked, diced dried fruit

Sift all dry ingredients together and slowly mix in other ingredients. Add liq-

uid as required for smoother dough. Pour onto oil and

floured 9X5X3 inch pan and bake in oven at 325ºF for

about 1 hour.

14

>>Tahini Sauce 1/2 cup Tahini 1/2 tsp salt

1/3 cup water 1/4-1/2 tsp garlic powder

1/3 cup lemon juice

Mix all 5 ingredients together in blender. Process until smooth.

>>Bean Dip 1 cup cooked kidney beans

1 tsp fresh ground ginger

1/4 cup papaya and/or pineapple chunks

2 tbsp tahini

1/4 cup sweet onions, finely cut

(Spanish, red or pear onion)

2 tbsp olive oil

1 tsp ground cumin

Sea salt to taste

Handful of finely chopped basil or cilantro, or dill, or parsley, or mint

Mash the beans and mix all ingredients (except for the basil) in a bowl

* Kidney beans can be substituted by with any other beans

>>Easy Garlic Spread 1/2 cup olive oil 6-10 cloves garlic, minced

1/2 small onion, minced 1/8 tsp salt

In a blender or food processor, blend all the ingredients together. Spread

over bread slices and wrap bread in foil and bake at 350°F for 15-25 minutes.

>>Avocado Dip 2 Avocadoes

1/2 fresh lime juice

2 tsp olive oil or flax oil

1/2 tsp ground fennel seeds

1/4 cup pitted black olives, sliced

Handful of finely chopped cilantro

Handful of finely chopped green onion

Sea salt to taste

Chopped garlic can be added

In a bowl, mash the avocadoes and mix in

the ingredients.

Save some cilantro for garnish.

Enjoy with rice crackers, cucumbers, or rice puffs.

Foods that can improve your

mood are:

bananas, tomatoes, plums,

avocados, pineapples, egg-

plant. Walnuts, dark chocolate

15

>>Cauliflower Dip 1/2 head cauliflower, chopped

1 cup water (for steaming)

3 tsp olive oil

1/2 tsp turmeric

Dash black pepper

Sea salt to taste

Steam cauliflower for 5 min. Blend steamed cauli-

flower with the rest of the ingredients in a food processor or blender.

Chill for 30 min. Serve with veggies ( cucumbers, celery, carrots, or broccoli)

or rice crackers.

>>Avocado Cucumber Mousse 150 g macadamia nuts

1 ripe avocado

1 field cucumber

1 lime juiced

4 tsp ginger grated

1/4 cup fresh cilantro, chopped

1 tsp sea salt

2 tsp sesame oil

1 small red pepper

Soak macadamia nut overnight and puree in blender next day. Add all ingredi-

ents except the red peppers and sesame oil. Blend for 2 min.. Garnish with

diced red pepper and sesame seed oil. Serve with veggie sticks.

>> Festive Cranberry Sauce 1 1/2 cups fresh or frozen (thawed) cranberries 1 cup maple syrup

1 cup cranberry juice Grated zest of orange

1 cup walnuts, chopped (optional)

In a medium saucepan, bring the cranberries, maple syrup, cranberry juice, and

orange zest to a boil. Lower heat to medium and simmer for 10 minutes or

until the cranberries pop open. Skim off any foam that forms on the surface.

Stir in optional walnuts. Chill before using.

>>Fresh Fruit Sauce 2 cups fresh fruit or berries (e.g., blue-

berries, strawberries)

1/4 cup maple syrup

In a blender or food processor, blend together 1 1/2

cups of the fruit and maple syrup until saucy.

Pour into a medium bowl and stir in the remaining fruit. Spoon over dessert.

>> QUINOA Chicken Stir Fry

Serves 2 as a meal, 4 as a side dish

1 cup cooked quinoa

2 breasts chicken, boneless, skinless, cut into bite pieces

1-2 tbsp extra virgin olive oil

1 onion small, diced

½ tsp agave syrup

½ stalk celery, chopped

¼ bell pepper yellow, chopped

¼ bell pepper red, chopped

1 clove garlic

1/2 cup green beans, chopped

1/8 tsp all spice

1/4 tsp curry powder

Pinch chilli flakes (optional)

Salt and Pepper to taste

Freshly squeezed juice of lemon or lime (one wedge)

4 tbsp cilantro, fresh, chopped

Rinse the dry quinoa in a fine mesh strainer under

warm running water several times (helps to remove

bitter taste).

Place quinoa in a medium saucepan and add water

just 1 inch above the surface of the quinoa, bring to a

boil, cover and simmer for about 15 min.

In a skillet, heat 1 tbsp of olive oil for about 1 minute

over medium-high heat and stir-fry pieces of chicken for about 6 min. Add

onion and caramelise with agave syrup.

Smash the garlic clove with a knife and add along with pepper, green beans

and celery to the skillet. Cook over medium heat for about 6 minutes until

the vegetables are cooked but slightly crisp.

Add the cooked quinoa to the skillet and stir continuously to break up and

evenly incorporate.

Turn off the heat, remove the garlic clove and add the all spice, curry and

cayenne pepper.

Drizzle with a bit of olive oil and lemon juice to evenly distribute the spices.

Finally, add some sea salt, pepper to taste and cilantro.

36

>>Herbed Chicken and Artichokes

By Chef Antonio Cerullo

8 large artichokes (or 12 small)

2 tbsp fresh rosemary, finely chopped

3 tbsp parsley, coarsely chopped

7 tbsp extra virgin olive oil

2 lemon (juice from) plus extra squeeze of lemon for water

4 cloves garlic

4 chicken breast, boneless, skinless

1/2 cup water

Sea salt to taste

Trim artichokes, cut in half and remove all beard (fuzz).

Place in water and lemon juice or vinegar (enough water to cover).

Heat oil in frying pan on medium high heat. Salt chicken and add to frying

pan, outside of breast facing down. Brown for approx. 10 min.

Finely slice artichokes lengthwise, draining all excess water from each half.

Add to frying pan. Turn chicken. Add to frying pan beside chicken: parsley,

rosemary, 1 pinch of sea salt and lemon juice. Mix well.

Add 1/2 cup of water. Cover and let simmer until most of the juices have eva-

pourated, approx. 12-15min., depending on the size of the chicken.

Serve with steamed brown rice or whole grain of choice

Serves 4.

>> QUINOA (keen-wan) WITH CHICKEN 1 cup quinoa 2 cup vegetable or chicken stock

1 bay leaf ½ cup chick peas

1-2 tbsp olive oil 2 large or 3 small onions sliced fine

1 tbsp ground cumin 1 tsp turmeric

5 oz feta cheese, chopped 1-2 chicken breasts diced into small pieces

½ cup small frozen peas 1 tbsp chopped fresh mint & basil

2 tsp lemon juice

Rinse quinoa under cold water until water runs clear, drain well. Bring qui-

noa and vegetable stock to boil (bay leaf) reduce to simmer for 15 minutes.

Remove from heat (half way through add chick peas) let sit for 5 minutes,

remove bay leaf. Fry chicken pieces in oil season with salt, pepper, onion &

garlic powder In large pan heat oil, add onion, cook over medium heat for

10 minutes, or until they begin to caramelize. Add cumin, peas, feta cheese,

chicken, tumeric, mint, basil & quinoa. Heat for 3 minutes, stir in lemon

juice.

35

16

>>Banana Cream 1 banana, chopped 2 tbsp oil

1 tsp vanilla extract 1/2 tsp lemon juice

In a blender or food processor, blend together the banana, oil, vanilla, and

lemon juice until smooth and creamy. Use immediately. Add a little water if

you want to thin it out a little. Serve over fruit salad or gluten-free pancakes.

>>Cashew Cream 1/2 cup raw cashews

1 cup white grape juice

1/4 tsp vanilla extract

In a blender or food processor, grind the cashew nuts

into an even meal. Add the grape juice and vanilla and

blend together until smooth and creamy. Strain out any

lumps and chill.

Salads & Salad Dressings

>> Basic Salad Dressing 4 tbsp olive oil 1 clove garlic minced

1 tbsp lemon juice or balsamic vinegar ½ grapefruit squeezed

1/2 tsp honey

1 tbsp fresh or dried herbs: basil, parsley, oregano or dill

* Variations: instead of grapefruit juice freshly mashed raspberries or black-

berries

Blend all ingredients and season to taste with salt & pepper.

>>Green Goddess Dressing 1/2 lb soft or medium tofu 1/4 cup flax or olive oil

1/2 tsp chives 1/4 cup fresh parsley

2 tbsp vinegar 1/2 small onion

1-3 cloves garlic 1/8 tsp pepper

1/2 tsp salt

In a blender or food processor, blend together all the ingredients until smooth

and creamy.

17

>>Avocado Dressing 1 avocado 1 tbsp lemon juice or vinegar

1/2 cup faux sour cream 1/3 cup flax oil or olive oil

1 clove garlic, minced 1/2 tsp chili powder

1/4 tsp salt

In a blender or food processor, blend together all the ingredients until smooth

and creamy.

>>Tangy Cranberry Dressing

By Chef Antonio Cerullo

1/2L cranberry juice

8 tbsp avocado oil (substitute olive or other oil if preferred)

1 tsp sea salt

2 tbsp honey

To make “cranberry reduction”: reduce 1/2L pure cranberry juice on medium

heat in a heavy bottomed sauce pan for approx. 45min. End product should coat

the back of the spoon lightly.

Mix 3 tbsp of the cranberry reduction with sea salt.

Add honey, mixing until completely dissolved. Add oil and mix.

Chill or serve warm with mixed greens. Keeps well in the fridge.

>> Warm Balsamic Bean Salad 2 cups dried kidney and/or cannellini beans

5 cups vegetable broth 1 med onion diced

½ cup balsamic vinegar 1-2 tbsp garlic, minced

2 tbsp lemon juice 3 tbsp honey, or to taste

½ cup diced red bell pepper ½ cup diced yellow/green bell peppers

½ cup Fresh parsley Salt and pepper to taste

Soak beans overnight and cook them, In a large pot, combine beans, broth and

onion. Simmer 2 hours, or until beans are soft. Drain beans and onions; place

in large bowl. Add remaining ingredients. Toss well and adjust seasoning.

Serve warm. Serves 6.

34

>>Lemon-Rosemary Chicken (in slow cooker) 1/2 c. lemon juice

1 tbsp vegetable oil

1 garlic clove, crushed

1 tsp dried rosemary

1/4 tsp salt

1/4 tsp pepper

1 1/2 to 2 lbs. boneless, skinless

chicken breasts

In a large food storage bag, place

lemon juice, oil, garlic, rosemary, salt and pepper. Add chicken. Close bag

and marinate in refrigerator 3 to 4 hours, turning bag occasionally. Place

chicken in the slow cooker and pour marinade over. Cover and cook for 6 to

8 hours, or until tender, basting occasionally with the marinade, if possible.

You may add frozen broccoli and carrots about 1 to 1 1/2 hours before done.

>>Tofu and Fruit Kabobs 1 packet Cauldron Tofu, original or Marinated, cut into 32 cubes

1 small pineapple, peeled and cut into 32 pieces

4oz/100g large seedless black grapes

1 medium mango, peeled and cut into 4 pieces

4oz/100g mango chutney

8 sprigs fresh herbs

1 lime, cut into 4 wedges

Thread skewers alternately with tofu, pineapple, grapes and mango. Brush

with mango chutney. Cook under a pre-heated grill for 5 minutes until hot

and just browning. Serve immediately, scattered with fresh herbs garnished

with wedges of lime.

33

Entrees

>>Baked Chicken with Vegetables & Balsamic

Vinegar ½ cup balsamic vinegar 2 tbsp olive oil 2 cloves garlic, minced ½ tsp salt ½ tsp pepper ½ tsp dried rosemary 3 onions, cut in quarters 2 lb potatoes, cut in 11/2 inch chunks 12 whole cloves garlic, peeled 2 tbsp chopped fresh parsley 6 skinless chicken breasts, bone in 2 stalks celery, trimmed and cut in chunks or wedges

Preheat oven to 400 F. In a small bowl, combine vinegar, oil, minced garlic,

salt, pepper and rosemary. Rub about ¼ cup of this marinade into chicken

breasts on all sides. In a large bowl, toss remaining marinade with potatoes,

onions, celery and whole garlic cloves.

Spread vegetables in large, non-stick roasting pan or baking sheet lined with

parchment paper or foil. Roast in over for 30 minutes, or until vegetables are

beginning to brown. Stir once during cooking. Reduce heat to 350F. Place

chicken on top of vegetables and continue baking until chicken is cooked

through and vegetables are tender-about 30 to 40 minutes longer Sprinkle

with parsley before serving.

>>Stir “Fry” 11/2 cups water 1 lb broccoli, cut into 11/2” pieces

1/2 large onion, sliced 1/2 cup snow peas (optional)

1/4 cup water chestnuts (optional) 3 stalks celery

1 clove garlic, minced 1/3 cup EFA Plex (oil)

4 small boneless, skinless chicken breasts, cut into small, length wise pieces

In a frying pan, heat up 1/2 cup

of water and add chicken.

Cook thoroughly and set aside.

In a large pan, bring 1 cup wa-

ter to boil. Add broccoli, pep-

pers, celery and onion (and

other vegetables of your

choice). Cover and cook until

broccoli is tender but crisp

(approx 5 to 7 min). Drain

vegetables.

Add chicken. Mix garlic and oil together and pour over vegetables and toss.

Serve with brown rice.

>>Mixed Greens Salad with Goat Cheese, Blueber-

ries, Mango and Chicken Breast

Wash and drain mixed greens. Spin dry. Spread greens on a medium size

platter. Place blueberries in a line down the centre of the salad greens. Add

the mango and crumbled goat cheese on either side of the blueberries. Place

the chicken beside the mango and cheese. Sprinkle with chives and dill. Ma-

kes 6 servings.

>>Strawberry Spinach Salad

2 tbsp sesame seeds 1 tbsp poppy seeds

2 tbsp Stevia 1/2 cup olive/walnut oil

1/4 cup white vinegar 1/4 tsp paprika

1/4 tsp Worcestershire sauce

1 tbsp minced onion

10 ounces fresh spinach - rinsed, dried and torn into bite-size pieces

1 quart strawberries - cleaned, hulled and sliced

1/4 cup almonds, blanched and slivered or walnuts

In a medium bowl, whisk together the sesame seeds, poppy seeds, Stevia,

olive oil, vinegar, paprika, Worcestershire sauce and onion. Cover, and chill

for one hour.

In a large bowl, combine the spinach, strawberries and almonds. Pour dress-

ing over salad, and toss. Refrigerate 10 to 15 min-

utes before serving.

6 cups mixed greens

1 cup fresh blueberries

1 mango peeled,sliced

1 chicken breast, boneless, skinless, precooked,

1/4 lb goat cheese, crumbled

2 tbsp fresh chives

18

19

>> Summer Vegetable Slaw 1/2 green cabbage

1/2 red cabbage

2 carrots, medium

1 red onion

1 green mango

1 red pepper

4 green onions

1 bunch of cilantro

1/2 cup cashews

Dressing

1/2 tsp sesame oil

1/2 cup sweet rice wine vinegar

Salt and pepper to taste

Shred the cabbage about a quarter-inch and place in a bowl. Julianne the

carrots, onions, mango and pepper and add to the cabbage. Chop the cilantro

and green onions and add to the res of the vegetables. Mix well and dress

with vinegar, salt, pepper and sesame oil. Dress with cashews. Let it sit and

marinade for about 15 min.

Serve as an accompaniment to grilled seafood.

>>Parsley and Tarragon Crusted Salmon with As-

paragus and Citrus Salad 4—41/2 ozsalmon fillets (skin on)

1/2 cups finely chopped shallots

3/4 cup roughly chopped parsley

1/4 cup roughly chopped tarragon

3/4 cup extra virgin olive oil

1 tbsp cracked black pepper

1 tbsp coarse sea salt

20 spears of asparagus (cut into 3)

1 cup each grapefruit, lemon, and lime segments

1/4 cup each grapefruit, lemon, and lime juice

4 cups arugula leaves

In a bowl combine the shallots, parsley, tarragon, pepper, salt, 1/4 cup of the

olive oil. Spread the greens on top of each salmon (skin side down).

Pour another 1/4 olive oil in a frying pan and place over med. heat. Place the

salmon skin down and allow to slowly cook 4-6 min. In a separate saucepan

add lime, lemon, and grapefruit juice and bring to a boil. Add asparagus and

citrus segments. Once warmed through, add the arugula and remaining 1/4

cup of olive oil. Season with salt and pepper. Divide for 4 platters. Place the

salmon on top.

32

>> Poached Salmon with Blanched Leeks &

Baked Sweet Potatoes and Beets

4 large sweet potatoes (approx. 3 lbs/1.5 kg)

4 large beets (approx. 2 lbs/1 kg)

4 leeks, cleaned and sliced finely

4 9 oz (250 g) pieces of freshly filleted wild salmon with skin on

2 tbsp extra virgin olive oil or cold pressed, unrefined flax oil

3 cardamom pods, roasted and the seeds ground finely

1 stick of cinnamon, roasted and ground finely

1 tsp of dried red chili flakes, roasted and ground finely

sea salt

freshly ground black pepper

1 preserved lemon rind + 1 tbsp of the vinegar from the rinds or the juice

and freshly grated rind of 1 organic lemon

1.

Scrub sweet potatoes and beets but

leave the skin on, place in a shallow

baking dish, and sprinkle with sea

salt. Bake for 11/4- 11/2 hours in a

4 0 0 ° F ( 2 0 0 ° C ) h o t o v e n .

2.

Meanwhile, bring a 1 gallon pot half

filled with water to a boil and add the

finely sliced leeks. Leave for two

minutes and then drain in a colander.

Immediately plunge the drained leeks

into a bowl of ice cold water and leave for 10 minutes until completely

cooled. Then drain again and keep in the refrigerator until served.

3.

Right before removing the sweet potatoes and beets from the oven, bring a

half-filled pot of water to a boil.

4.

Remove sweet potatoes and beets from the oven and leave to cool for 10

minutes until cool enough to handle. Once the water boils, take the pot off

the heat and add the pieces of salmon to the simmering water. Leave in the

pot with lid kept on for 6-8 minutes until just cooked through. Then re-

move immediately, leave in an uncovered dish for 5 minutes before cover-

ing with foil or a lid, to keep warm.

5.

Peel beets and potatoes and dice roughly. Mix

with oil, cardamom, cinnamon, and lemon rind

plus juice (or freshly pressed lemon juice and

grated lemon rind) and leave to marinate for 5

minutes. Serve salmon, baked beets and sweet

potatoes, topped with chilled blanched leeks.

31

>>Lamb-Lentil Stew Casserole 1 pound boneless lamb shoulder, cut in 1/2 inch pieces

2 tbsp cooking oil 4 medium carrots, thinly sliced

1 1/2 cups chopped onion 1 cup chopped celery

1 cup dry lentils 3 cups chicken broth

3 cloves garlic, minced 2 bay leaves

1 tsp dried oregano, crushed 1/2 tsp salt

1/8 tsp pepper

In a large skillet, brown lamb cubes in hot oil;

drain off fat. Stir in carrots, onion, celery, lentils,

bouillon granules, garlic, bay leaves, oregano,

salt and pepper.

Turn mixture into a 2 or 21/2 quart casserole dish;

add hot water. Bake, covered, at 350°F until

meat and vegetables are tender, about 13/4 hours,

stirring once or twice. Add more water during

cooking, if needed.

Fish >> Speedy Halibut and Vegetables 2 halibut fillets or white fish of your choice

2 portabella mushrooms, sliced

1 large red bell pepper, cut into quarters lengthwise

6 spears fresh asparagus, trimmed,

or large chunks of broccoli or zucchini)

6 oz jar of marinated artichoke hearts, drained

0live oil

Balsamic vinegar

Fresh or dried herbs: dill, parsley, basil, thyme

Marinade Ideas:

1. Freshly squeezed lime juice and chopped fresh cilantro

2. Fresh garlic, ginger, grated lemon zest and drizzle of olive oil

3. Freshly squeezed lemon juice and chopped fresh dill and black pepper

Place fish in a shallow glass container and add vegetables. Cover with mari-

nade and allow it to sit for about 4 hrs.

Preheat oven to 400°F (200°C). Line a baking sheet

with parchment paper.

Remove fish and vegetables from marinade and trans-

fer to baking sheet and bake for 20-25 min or until

fish flakes easily with a fork.

20

>>Cranberry Spinach Salad 1 tbsp olive oil 3/4 cup almonds, blanched and slivered 1 lb spinach rinsed and torn into bite-size pieces 1 cup dried cranberries 2 tbsp toasted sesame seeds 1 tbsp poppy seeds 2 tbsp stevia 2 tsp minced onion 1/4 tsp paprika 1/4 cup cider vinegar 1/2 cup vegetable oil

In a medium saucepan, heat olive oil over medium heat. Cook and stir al-

monds in oil until lightly toasted. Remove from heat, and

let cool.

In a large bowl, combine the spinach with the toasted

almonds and cranberries.

In a medium bowl, whisk together the sesame seeds,

poppy seeds, stevia, onion, paprika, white wine vinegar,

cider vinegar, and vegetable oil. Toss with spinach just

before serving.

>>Exquisite Rice Salad 1 tbsp olive oil 2 tsp mustard seeds

2 tsp cumin seeds 2 garlic cloves, minced

1 tsp fresh ginger, grated 1 tsp turmeric

1/8 tsp cayenne pepper 21/2 c water

1 stick cinnamon 1 cup long-grain brown rice

3 tbsp rice vinegar 2 tbsp dark sesame oil

2 tbsp Bragg’s Liquid Aminos 1/4 cup flax oil

1 med. carrot, finely chopped 1/2 cup aisins

4 stalks green onion, chopped 1/2 cup peas

In a saucepan, bring water to a boil. Stir in rice,

cover, and reduce heat to low. Simmer for 40 min, or

until done.

Transfer rice to a serving bowl, and stir in chopped

vegetables. And dressing. Cover, refrigerate, and

serve cold.

>> Four Bean Salad 1 can garbanzo beans

1 can kidney beans

1 can green beans

1 can yellow/wax beans

1 onion medium, sliced thin (I chopped small)

2 scallions, chopped thinly

1 cup apple cider vinegar

1 cup honey

Drain and rinse all beans. Combine with onions and scallions. Blend vine-

gar and honey thoroughly and pour over vinegar. Refrigerate at least four

hours.

21

Soups

>>Yellow Pepper Soup 1 tbsp extra-virgin olive oil

2 large yellow peppers, stemmed, seeded, and cut in large chunks

2 leeks large (white part only), halved lengthwise, sliced crosswise, well rinsed

1 clove garlic smashed

1 tbsp kosher salt, plus extra for seasoning

1/4 tsp ground turmeric

3 sprigs fresh flat-leaf parsley

3 sprigs fresh thyme

1 bay leaf

2 med. russet potatoes, peeled, cut into chunks

4 cups water

Freshly ground black pepper

Heat the olive oil in a large saucepan over medium-low heat. Add the pep-

pers, leek, garlic, salt and turmeric, and cook, stirring occasionally, until the

vegetables begin to soften, about 10 minutes. Tie the parsley, thyme, and

bay leaf together with kitchen twine. Add the potato, water, and herb bundle

and bring to a boil, reduce the heat, and simmer, uncovered, until the potato

is very tender, about 20 minutes. Discard the herb bundle. Puree the soup in

small batches in a blender (keep the lid cracked to allow steam to escape), or

in the pot with an immersion blender, until smooth. Return to the pot and

reheat. Stir in the vermouth, and season, to taste, with salt and pepper. Serve

warm.

>>>>Split Pea Soup 2 tsp olive oil 1 cup chopped onion, small

2 cloves garlic minced 2 med carrots chopped

4 cups water 1 cup dried green split peas

2 cups cubed potatoes (about 2 med ) ¼ tsp salt

Heat oil in 3-4 quart saucepan. Sauté onion and

garlic on medium heat until onion is tender

(about 5 min) stirring occasionally. Add carrots

and continue cooking and stirring occasionally

for another 3-5 minutes. Add the water and

peas.

Cover the pot and bring it to a boil. Reduce the

heat to low and simmer, covered until the peas

are tender about 30 minutes stirring occasionally

When the peas are tender cut the potatoes in ¼ inch sizes and add the pota-

toes to the pot, cook until tender about 15 minutes. Add the salt.

30

>> Vegetable-Potato Combination 1 tbsp olive oil

1 cup carrot chopped

2 cups potatoes cut into ½ inch chunks about

½ med green bell pepper cut into ½ inch chunks

½ tsp dried dill

¼ cup water

1 med onion

salt and pepper

Heat oil in medium non stick skillet on med high

heat. Add the potatoes, carrot, bell pepper, onion

and dill. Sauté for 5-7 minutes stirring frequently.

Add the water. Reduce the heat to medium low;

cover and cook for 10-15 minutes, or until the pota-

toes are tender.

Remove the lid. If there is still water in the pan,

continue cooking for 1-2 minutes until the water

evaporates. Salt and pepper to taste.

Casseroles

>>Vegetarian Baked White and Sweet Potato Casserole

4 med potatoes (Yukon Gold ) 2 med sweet potatoes

1cups apple cider 1 large onion coarsely chopped

1/2 tsp. rosemary dried 1/2 tsp. granulated garlic

1/2 tbsp parsley chopped 1/2 tsp cinnamon

White pepper and Brags Liquid Amino to taste

Any of the ingredients may be reduced, increased or omitted to suit taste and

texture. Preheat oven to 350°F. Peel potatoes and chop into quarters. Spray

an oblong casserole dish with Pam. Place potatoes and chopped onion in the

casserole dish and pour on the apple cider. Sprinkle the chopped parsley,

rosemary, garlic, pepper, cinnamon on top of vegetables. Stir to spread

evenly over the vegetables. Cover and bake for 30 minutes. Remove foil

and bake another 30 minutes. After baking sprinkle with Braggs Liquid

Amino to suit taste.

29

>> Scalloped Potatoes Vegan Style 1 tsp olive oil

1 white onion finely chopped

4 cloves garlic, minced

¼ cup tahini

2 tbsp of rice flour

¼ tsp of salt

1 cup of water

5 medium white or red potatoes

Preheat oven to 400 F. Heat oil in skillet and sauté onion and garlic for 3-5

minutes on medium high heat until onion is soft and translucent. In a blender

or bowl, mix together the tahini, flour , salt, and water. Thinly slice the un-

peeled potatoes. Arrange the potatoes in a lightly oiled 9 inch square baking

dish overlapping them to cover the bottom of the dish. Spoon the onion and

garlic mixture on top of the potato slices. Pour the tahini sauce over the top.

Cover and bake for 1 hour. Uncover and bake another 5 min until golden

brown.

>>Lemon Carrots 1/2 cup water 2 tbsp fresh rosemary, chopped

5 medium carrots, sliced 1 tsp salt

1/4 tsp lemon juice 1 tsp pepper

2 tbsp maple syrup

In a medium saucepan, bring the water to a boil.

Add the carrots and simmer until carrots are al-

most cooked. Stir in the lemon juice, maple

syrup, rosemary, salt, and pepper and simmer on

low heat for 5 more minutes.

>>Sweet Potato & Apple Kugel 4 cups medium sweet potatoes or yams, peeled and finely chopped

2 apples, green, cored and thinly sliced

1/2 cup raisins

1 cup apple juice or water

1 tsp cinnamon

1/2 cup bread crumbs

(see bread section of this booklet for wheat free options)

1/2 cup walnuts (optional)

Preheat oven to 375ºF. In a large casserole dish, mix together all the ingredi-

ents. Bake uncovered for 45-50 minutes.

>>Chicken Soup

1/2 free ranged chicken, about 2-3 lbs

1 large yellow onion

2 large carrots, slices across

1 parsnip

11/2 tsp salt

4 quarts water

2 medium potatoes, quartered

Cut chicken into pieces; remove skin and fat; place in a large stock pot. Add wa-

ter to cover chicken. Bring to a boil. When the scum (froth) accumulates on the

surface of the water, pour the water out of the pot. Rinse the chicken and the pot.

Then place the pieces of the chicken back into your stock pour and add 8 cups of

hot water. Bring it to the boil on a very low heat, add salt, and let it simmer for

about 15 min.

Meanwhile, peal the onion and roast it at 4000F for 15-20 min turning from time

to time.

Add the onion, the 2 chopped carrots, 11/2 teaspoons salt, parsnip. Simmer for 30

-45 min, until chicken is tender. Add quartered potato and the bouquet garni and

simmer for another 15 min. Take of the heat. Let it sit for 15 min.

Serve it with gluten free noodles.

Or

Remove chicken and strain the broth, discarding vegetables. When chicken is

easy to handle, remove from bones and chop into smaller pieces. Refrigerate

chicken until ready to use in chicken salad, in sandwiches, or other recipe.

Use stock as a base to other vegetable soups or dishes.

Serves 6 to 8.

bouquet garni:

a bundle of herbs usually tied

together with string)

2 ribs celery, bunch of flat leaf

parsley, dill, 3-4 shallots.

All but the sharpest of onions can be mellowed into luscious

sweetness by roasting them.

22

>>Lentil Coconut Soup By Chef Antonion Cerullo

1 onion, chopped

3 stocks celery

2 apples, large, cubed

3 cloves garlic

3 tbsp coconut oil, virgin

2 cups organic red lentils

2 tbsp curry powder

1 can (400ml) coconut milk

6 1/2 cups vegetable stock or water

1 lime (juice from)

In a heavy bottomed soup pot, “sweat” onion, garlic, and celery in coconut oil on

medium heat for approx. 15minutes, stirring constantly. Add apples and sweat

for another 10 minutes, stirring constantly. Stir in curry powder and 150ml of

water or stock and continue for another 10 minutes, stirring. Add lentils and re-

maining liquid and bring to boil. Simmer for 20 minutes. Once lentils are fully

cooked, add coconut milk. Liquefy with emersion blender (hand held). Add

lime juice. Salt to taste.

Serves 6.

>>Detox Soup 6 cups of purified water 2 organic vegetable broth cubes

1 large carrot 1 leek

1 medium red beet (cubed) 2 celery stalks

1 cup of parsley (chopped) 1/2 cup of green onion (chopped)

1 tsp. garlic (minced) 1 bay leaf

Wash and chop vegetables, preferably organic varieties, and add to boiling water.

Simmer for 30 minutes covered. Remove bay leaf and enjoy as a meal replace-

ment for 2 meals per day, along with one light meal in the afternoon or evening

for 5 to 7 days. This may also be used as a weekly regimen, one day a week on a

regular basis, as part of a healthy maintenance program.

23

28

>> Indian Rice ½ tsp of vegetable oil ½ medium onion chopped

½ medium carrot, thinly sliced ¼ green pepper chopped

¼ tsp of curry powder ¼ crushed pineapple

1 cup of cooked brown rice ½ of ripe banana sliced

1 tbsp of raisins 1 tbsp of cashews

Heat oil in nonstick skillet over medium heat. Sauté

onion and carrot for three minutes. Add green pep-

per and curry and sauté for another two minutes.

Add the pineapple and rice; stir. Reduce the heat to

low Gently stir in banana and raisins being careful

not to mash the bananas. Cook until the bananas are

warm about 1 or 2 minutes Salt to taste sprinkle

with nuts and serve.

>>Vegetable Rice Pilaf 2 cups brown rice 1/2 medium red pepper, diced

4 cups water 1/2 medium green pepper, diced

1/2 tsp turmeric 1 tsp salt

2-4 cloves garlic, chopped 1 tbsp olive oil

1 small onion, diced 1 cup peas

1 medium carrot, diced 1/4 cup fresh parsley (or 2 tbsp dry)

In a medium pot with a tight-fitting lid, bring rice, water, and turmeric to a

boil. Lower heat and simmer for 40 minutes or until rice is done. While the

rice is cooking, in a medium saucepan, sauté the garlic, onions, carrots, pep-

pers, and salt in the oil on medium-high heat for 5-7 minutes. Add the peas

and parsley and simmer for 5 minutes more, then set aside in a large bowl.

When the rice is cooked, add it to the vegetables and stir together.

Quinoa can be used in place of rice, and takes half the amount of time to cook.

* Grind up flax seeds and sprinkle it on your favorite dishes

Flax web site: www.flaxflour.com

http://www.flaxflour.xom/

27

>>Rice Baked with Spinach and Dill 2 cups brown basmati rice 3 cups cold water

2 tsp olive oil 1 onion sliced

2 cloves garlic, finely chopped 1 lb fresh spinach, trimmed and chopped

2 tbsp chopped fresh dill 2 oz crumbled feta cheese (optional)

Rinse rice well and place in saucepan with cold water. Bring to boil. Reduce

heat to med and cook, uncovered until water has been absorbed but top of rice

is still moist. Cover and cook on very low heat for about 35 minutes, or until

rice is tender.

Preheat oven to 3500 F. Heat oil in large, deep non-stick skillet,. Add onion

and cook until browned. Add garlic and cook for a few minutes. Stir in spin-

ach and cook just until spinach wilts. Add rice and combine gently. Add dill

(and feta if using) and mix in gently. Season with salt and pepper. Place mix-

ture in oiled, 2-qt/2L casserole or baking dish. Cover with foil. Bake in oven

for 30 minutes.

>>Oven Roasted Vegetables with Curry Dressing 1 cup Acorn squash, cut into 1/2” pieces

1 cup Turnips, cut into 1/2” pieces

1/2 cup Parsnips, cut into 1/2” pieces

1 cup Onions, cut into 1/2” pieces

1 cup Carrots, cut into 1/2” pieces

Curry Dressing

2 tsp Curry powder

1 tbsp Vinegar

1/4 cup EFA Plex

1 clove garlic, minced

1/4 tsp salt

Salt and pepper to taste

Preheat oven to 375°F. Place all

vegetables in a roasting pan or

shallow casserole dish. Roast

vegetables until soft and slightly

browned along edges (approx 40 to

50 minutes). To make curry dressing: Mix curry, oil, vinegar, sugar, garlic and

salt. Remove vegetables from oven and toss with curry dressing. Makes four

1 cup servings.

>>Spinach Soup 1 tbsp olive oil 1 onion, halved and thinly sliced

1 leek, split lengthwise & thinly sliced 1 potato, finely diced

4 cups water 2 sprigs of marjoram fresh or 1/4 tsp dried

2 sprigs fresh thyme or 1/4 tsp dried 1 bay leaf

14 oz young spinach, washed Freshly grated nutmeg

Salt and pepper

Heat the oil in a heavy based saucepan over a medium heat. Add the onion and

leek and cook for about 3 minutes, stirring occasionally, until they begin to

soften.

Add the potato, water, marjoram, thyme, and bay leaf, along with a large pinch

of salt. Bring to a boil, reduce the heat, cover and cook gently for about 25

minutes until vegetables are tender. Remove the bay leaf and the herb stems.

Add the spinach and continue cooking for 3-4 minutes, stirring frequently, just

until it is completely wilted.

Allow the soup to cool slightly, then transfer to a blender or food processor and

puree until smooth, working in batches if necessary. (If using a food proces-

sor, strain off the cooking liquid and reserve. Puree the soup solids with

enough cooking liquid to moisten them, then combine with the remaining liq-

uid.)

Return the soup to the saucepan and thin with a little more water, if wished.

Season with salt, a god grinding of pepper and a generous grating of nutmeg.

Place over a low heat and simmer until reheated.

Ladle the soup into warm bowls.

24

25

>>Carrot and Almond Soup 2 tsp olive oil 1 onion, finely chopped

1 leek, thinly sliced 1 lb carrots, thinly sliced

61/4 cups water 1 tbsp fresh lemon juice

13/4 oz soft bread crumbs (see bread section of this book for recipes)

11/2 cups ground almonds , or to taste

Salt and pepper

Snipped fresh chives, to garnish

Heat the oil in a large saucepan over a

medium heat and add the onion and leek.

Cover and cook for about 3 minutes,

stirring occasionally, until just softened; do

not allow them to brown.

Add the carrots and water and season with a little salt and pepper. Bring to a

boil, reduce the heat and simmer gently, partially covered, for about 45 minutes

until the vegetables are tender. Soak the breadcrumbs in cold water to cover for

2-3 minutes, then strain them and press out the remaining water.

Put the almonds and breadcrumbs in a blender or food processor with a ladleful

of the carrot cooking water and puree until smooth and paste-like.

Transfer the soup vegetables and remaining cooking liquid to the blender or

food processor and puree until smooth, working in batches if necessary. (If us-

ing a food processor, strain off the cooking liquid and reserve. Puree the soup

solids with enough cooking liquid to moisten them, then combine with the re-

maining liquid.)

Return the soup to the saucepan and simmer over a low heat, stirring occasion-

ally, until heated through. Add lemon juice, salt and pepper to taste. Ladle the

soup into warm bowls, garnish with chives and serve.

>>Basic Vegetable Stock By Chef Antonio Cerullo

2 carrots 1 turnip

1/2 stalk celery 1 bay leaf

1 onion, peeled 5 peppercorns

1 clove garlic, peeled 1 red pepper

1 leak 8L water

Combine all ingredients in a large stock pot and bring to a rapid boil.

Simmer for 2 hours. Strain, reserving liquid. Refrigerate up to 5 days or freeze

in desired portions for future use.

26

Side Dishes

>> Quinoa (basic recipe) 2 cups water

1 cup quinoa

Rinse quinoa thoroughly several times.

Place quinoa and water in a 11/2 quart sauce pan and bring to a boil.

Reduce heat and simmer covered or until all water is absorbed (10-15 min.)

You will know that the quinoa is done when all the grains have turned from

white to transparent.

*Quinoa is known for building strength and endurance with its high source of

protein, B vitamins, iron, fiber, calcium, and phosphorus.

It can be made into fine flour that lends a nutty taste to baked goods, cookies,

and pie crusts.

>>Nutty Broccoli 2 tbsp nut butter

1 tbsp Bragg’s Liquid Aminos

1 tbsp orange or apple juice

4 cups broccoli, chopped

In a small saucepan on medium heat, stir together the nut butter, Braggs, and

orange juice. Heat until warmed through. Meanwhile, steam broccoli for

about 3 minutes until it is tender, but not fragile. Drain and toss with the

sauce.

>>Healthy Home Fries 6 small red potatoes 2-3 tsp extra-virgin olive oil

1 onion, chopped 1/4 tsp sea salt

Fresh ground pepper

Scrub potatoes and slice into 1/4 inch rounds. Place in a steamer basket and

steam 7-10 minutes, until tender. Heat oil in a large skillet. Add onion and

sauté until soft. Add steamed potatoes. Flip potatoes occasionally until

browned on all sides. Season with salt and pepper and serve immediately.

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