family friendly allergen free

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Family-Friendly

Allergen-Free

Gluten, Dairy, Egg and Soy-Free Favorites

by


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Family-Friendly Allergen-Free

Copyright 2013 by Cooking Traditional Foods, LLC

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means,electronic or mechanical, including photocopying, recording or by any information storage or retrieval

system, without written permission from the publisher, except in the case of brief quotations embodied

in critical articles and reviews.

Published by Cooking Traditional Foods, LLC, P.O. Box 1556, Weaverville, NC 28787Visit us at http://www.cookingTF.com

Note to user: This e-book is formatted to be printed on both sides of the paper.
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Dedication

To Michaela, Lydia, Jessica, Jennifer, Melanie, Patty, Adrienne, Lisa, Elizabeth, Jessica and Starlene.

You're the best friends a real food blogger could have. I appreciate your support, friendship,encouragement and your inexhaustible knowledge on every topic imaginable. Thank you for pushing

me to be a better blogger, a better foodie and a better writer. Without your encouragement, I wouldn't

have written this eBook.


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About the Author

I'm KerryAnn Foster and I write real food, gluten and dairy-free recipes that are kid-happy andhusband-friendly. I am passionate about real food for all people at all stages of life. I live in Asheville,

NC with my husband, Jeff and our two kids. I blog atCooking Traditional Foodsand I've written

multiple books, eCourses and eBooks. I write the longest running traditional foods Menu Maileravailable, now in its sixth year. I also run a video-based Real Food Cooking School.

I foundedNourished Living Network, a network for real food bloggers, in 2011. I have eleven years of

t diti l f d i d I' f W t A P i F d ti h t l d R d
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My Family's Journey to Health

Food intolerances can be maddening and difficult, especially when you're dealing with a small childwho can't tell you what is wrong with them. You have to figure things out based on external symptomsthat can take days to show up once the offending food is consumed which leads to you often second-

guessing yourself. Both of my children developed symptoms of food intolerances before they could tell

me what was wrong and I spent many frustrated days trying to figure out their problems. We went tomany doctor's appointments, both conventional and alternative, with no answers. I wasted many hours

down rabbit holes, trying out new supplements, new routines, new anything in order to solve the

problems.

I first gave birth to a wonderful little girl who was a petite joy to the entire family. Despite her being a

nursing toddler, we spent many nights dealing with colds, flu and stomach bugs. She and I both seemedto pick up any virus or bug that went around. When she was 17 months old, I became pregnant with my

son. She broke out in eczema over 75% of her body in a couple of days. She looked like someone had

taken a match to her from her eyebrows to her elbows and all the way down to her knees. She looked so

bad that we were afraid to take her out in public. It wasn't until later that I realized that her eczema

outbreak coincided with my drop in milk production due to the pregnancy.

We took her to a naturopath who diagnosed her with dairy, gluten and egg intolerances after a bloodtest. I was shocked since she had an intervention-free, natural birth, had never been on antibiotics, was

breastfeeding and we had followed traditional foods advice on how to begin solids when she was 6

months old. We began solids with egg yolk, as real food mothers are instructed to do. She had only

eaten quality egg yolks and raw dairy and had only rarely consumed unsoaked grains. Yet there wewere, dealing with multiple food intolerances.

While moderating multiple real food for children groups and e-mail lists over the next many years, Imet mother after mother who had a child diagnosed with an egg allergy while trying to follow a real

food diet and introduce solids the 'right' way. I soon learned that egg was not an ideal first food unless


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When my daughter was 3 and my son was 1, I developed celiac disease. I became seriously ill, so

ill that my family came from out of state to say good-bye. I dropped 60 pounds in the first ten weeks

when it hit and lost a grand total of 130 pounds before turning my health around. I was very quickly

incapacitated, sometimes not even able to sit up without passing out. The diagnosis of celiac explainedwhy my son's teeth were erupting rotten, as I suffered through hyperemesis gravidarum while carrying

him, apparently from the undiagnosed celiac disease flaring up.

As a result, my children went gluten and dairy-free with me. Then later, we removed eggs as well. I

saw my daughter's skin clear up to being absolutely beautiful within two weeks of going gluten-free. Isaw her need for a diaper at night end and my son followed suit not too long afterwards. Their appetites

improved greatly. My daughter had been what I thought was just naturally thin, but she gained weight

and filled in when we removed gluten. While eating nutrient-dense foods that were free of theirallergens, both children filled out and became solid. Even though they didn't look fat or heavy, they

weighed more compared to children of the same size. It was almost like their muscles were denser.

People would comment about how heavy they were when holding my children.

Both children lost all of their pickiness and began trying foods I had never been able to convince them

to try before. I soon had them eating a wide array of vegetables, fruits, gluten-free grains and meats that

surprised most people. Our society is used to catering to picky kids. I have to wonder how many of

those children aren't picky, they just have an intolerance driving their food choices? My childrenreadily began to accept and even enjoy foods that our culture considers to be adult foods, much to the

amazement of the other mothers around me.

They also began consuming more food in volume. It turned out that my petite child wasn't naturally

small, she was small due to food intolerances. She very quickly hit normal weight and height on the

growth chart after the offending foods were removed from her diet.

Both children began sleeping through the night within a couple of weeks of removing gluten and dairy

from their diets. Up until that time, my daughter awoke every 2 hours since birth. My son's sleeppatterns had varied, but he finally began sleeping through the night as well. The bedwetting also

d l f i h if f h id ll d ll Th i


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other child isn't far behind. My son's adult teeth are in excellent shape and his face is wide, despite the

problems with his baby teeth. His dentist tells me he will not need orthodontics. My daughter's skin

remains clear and smooth with no signs of eczema. They eat anything you give them, organ meats and

vegetables included.

In some ways, I'm thankful that my celiac came on when it did and was diagnosed. It was harrowing toattempt to stay alive and raise two children through losing 130 pounds in total and being very seriously

ill. However, I'm thankful that it led to us being able to figure out their problems. I'm glad that my

children will not have to suffer as I have. I'm glad we have answers for them so their health doesn'tcontinue to deteriorate. I'm glad that my children are on track to have a healthier life than I have

experienced.

Why Nutrient Dense?

Nutrient density is about putting as much nutrition as you possibly can into each bite of food. It is

critical that little growing bodies get the fuel and the nutrients they need. Children are notorious forneeding small servings often or needing snacks between meals, depending on their age. Making sureeach bite has as much nutrition as possible will help their growth and development. Growing brains and

bodies need an amazing amount of nutrition. A child healing from a food intolerance needs extra

nutrition while their body works to rebuild the damaged cells on top of what they would need to grow

normally.

Raw milk is often relied on as solid nutrition for children, but when you have a milk intolerance, that

source of nutrition isn't appropriate. Eggs offer many nutrients in a versatile package, but it isn't anygood if it makes your child ill. When removing nutrient-dense foods from the diet, it's important that

we place other nutrient-dense options into the diet to ensure the child is receiving what they need to not

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Even without gluten, dairy, egg and soy, there are still many nutrient-dense options for children

including:

Seafood and roe Cod Liver Oil Liver Leafy Greens Bone broth Pastured lard and tallow Sauerkraut and other fermented foods Water Kefir Pastured meats Coconut cream, milk and oil Ghee, if tolerated Avocado

Why Hidden Foods?

When a food looks familiar to a child, they're more likely to accept it, even if the flavor is slightly

different. It eases their transition to a life without the allergens they crave and love. Nutrient-dense

foods such as dark green leafy vegetables and liver aren't foods the average child has been raised toview as familiar; their strong flavors sometimes aren't appealing to kids. When you hide these foods in

a familiar dish and make the flavors blend, these foods can become part of your child's diet without a

struggle.

Hiding veggies and other foods can up your child's nutrition while helping them slowly become more

accustomed to a world of flavor they haven't yet experienced. When I first began including finelychopped liver in ground beef, my kids didn't notice its presence Over time I gradually raised the


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Replacing Gluten

Gluten can be difficult to replace because it isn't a straight-forward swap as eggs and dairy can be.

When you try to replace a single glutenous flour such as wheat, you often wind up having to use a mix

of 2-8 ingredients. Gluten-free flours, starches and binders are necessary to replace the stretch, texture,crumb and loft of wheat.

My favorite flours to replace gluten is a mix of buckwheat, sorghum, tapioca starch and potato starch

with added guar gum. Buckwheat and sorghum have similar nutrient profiles to wheat but without thegluten. Tapioca starch is quite neutral in flavor with good binding properties. Potato starch is a good

binder that can turn gummy if used in too high of a proportion.

My ideal mix is 3 parts sorghum flour, 3 parts buckwheat flour, 1 part tapioca starch and 1 part potato

starch, with gum added as necessary to act as a binder for the recipe. A mixture of 3:1 (three parts flour

to one part starch) gives a texture, loft and crumb similar to that of whole wheat. If your family is usedto white flour, you can use a mix that is 2:1, which would be 2 parts sorghum flour, 2 parts buckwheat

flour, 1 part tapioca starch and 1 part potato starch. It won't be as nutritious cup-per-cup as the 3:1 mix,but if your family is used to white bread, it's a good place to start the transition to whole-grain products.

I don't recommend 1:1 or 1:2 mixes of flours to starch as they are lacking in nutrition.

Use this mix in any recipe calling for white or wheat flour if you wish to transition a favorite baked

good to gluten-free. You will then need to further modify the recipe with the amount of liquid, but thisall-purpose mix is a great place to start. You can also use this mix anywhere a recipe calls for a gluten-

free all purpose mix. I do recommend you begin your gluten-free journey using some recipes that are

written specifically for gluten-free, but I also recommend you attempt to convert some family favorites

for that familiarity factor. Items that call for smaller amounts of flour work best in the conversion, or

items where the bread portion of the food isn't the star. Dont try to convert your baked goods until youare on your feet. Instead, use recipes that have been written for gluten-free and make them in the

flavors your children prefer. If you need to fry something, use straight sorghum flour or a mix ofsorghum with a little tapioca flour


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Where's the rice?

Rice has relatively little nutrition in it and is a grittier flour than sorghum or buckwheat, so I prefer to

leave it out of baking. Rice flour is cheap and ubiquitous in gluten-free circles, but it's very low onnutrition. If you find that you need to use it due to its low cost, use it in combination with the morenutritious grains for better flavor and less grittiness. But avoid it if you can because it has little in the

way of nutrition and is taking up space where something more nutritious could be used instead. It's

mostly starch.

Starches

Starches include taopica flour or starch, potato starch (not potato flour), cornstarch and arrowroot

power or starch. I do find that some starch is necessary in most baked goods that don't use a lot of eggs,

as starch provides a light texture and loft. Gluten-free flours are heavy and dense and your bakedgoods will come out heavier than whole wheat if baked without a starch.

I prefer to mix starches for recipes and avoid the cornstarch where I can. As a general rule, even

though the starches behave slightly different in baked goods, you can generally swap one of the other inthe same amounts without much difference. In a pinch, I have baked with arrowroot powder in a recipe

calling for tapioca starch with no noticeable change. However, I prefer to bake with tapioca and potatostarches as they are non-GMO, are relatively inexpensive and easy to find. Arrowroot is far more

expensive and more difficult to get in quantities for baking. I can purchase six pounds of tapioca starch

for the price of one pound of arrowroot. Cornstarch can be GMO unless you can find organic or acompany that has taken the no-GMO pledge. However, cornstarch is the easiest starch to find in most

grocery stores.

Gums


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If you were making a pizza crust calling for two cups of a gluten-free flour mix, you would use 4 tsp of

xanthan gum or 2 Tbs of guar gum. If you were making muffins with three cups of a gluten-free flour

mix, you would use 2 tsp of xanthan gum or 3 to a scant 3 tsp of guar gum. Generally speaking,

guar gum works best in cold foods and xanthan gum works best in baked goods. The exception isacidic items. Strongly acidic foods will cause guar gum to lose its thickening abilities. Your best option

is to use xanthan for those items or increase the amount of guar gum. Some people are intolerant to oneor the other, which is why both are included in the chart. People who are intolerant usually react to a

gum, even in small amounts, with bloating or diarrhea.

Xanthan gum is the product of a bacteria namedXanthomonas campestris. Depending on the food fed

to the bacteria, you might have a reaction to xanthan if you can not consume corn or soy. Some xanthan

gums on the market have been found to have small amounts of gluten present in the finished product,so don't assume all xanthan gums are gluten-free unless labeled. Guar gum comes from a seed of an

Asian tree. Personally, we tolerate both well digestively but I choose to use guar gum since it is a

natural product and it is usually less expensive. If you choose to use xanthan gum, go with a company

that has taken the non-GMO pledge as the bacteria that produces it can be fed glucose syrup fromgenetically modified corn or soy. Also, choose a company that certifies that its xanthan gum is gluten-

free and tests their batches regularly to ensure it.

To locate resources for flours, starches and gums, see ourAllergen-Free Resourcespage. You can learnmore about how to remove gluten from your life and work with gluten-free ingredients in ourGluten

and Dairy-Free Training Class.

Replacing Dairy

Dairy is more straight-forward to replace than gluten in most instances. Milk for baked goods can

usually be replaced with coconut, almond or rice milk, cup for cup. The draw back is that many of themilk replacements on the market come with added sugar and stabilizers Making your own at home is
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applications where the butter is a needed flavor component. For cookies, I recommend using a high-

quality palm shortening instead of coconut oil, as coconut oil melts at a lower temperature and will

result in too much spread in your dough. It creates thin cookies that don't hold together well. Chilling

the dough before baking doesn't fix the problem.

For recipes such as butterscotch, where butter is part of the reaction that creates the characteristic flavor,coconut oil does not make a good substitute. The flavor of cooked butter is lost in the translation. There

are soy-free buttery spreads on the market that can be a good option for these rare treats, but they do

contain canola oil, so be aware and limit your consumption.

Buttermilk can be replaced by placing 1 Tbs of lemon juice or vinegar into the bottom of a measuring

cup and adding almond or rice milk to the 1-cup mark. Whisk it together, allow it to sit until themixture curdles and use it cup-per-cup to replace buttermilk.

Coconut Milk

1 cup shredded or flaked, unsweetened coconut

1 cups almost boiling water, divided

In a blender, combine all of the shredded coconut with one cup of the almost boiling water. Cover andblend for 3-4 minutes in a standard blender or 1 minute in a high-powered blender such as a Vitamix or

a Blendtec.

Line a sieve or colander with cheesecloth or a kitchen towel and place in a bowl. Pour the coconutslurry into the towel and allow to drain into the bowl until it is cool enough to handle. Gather up the

fabric and twist to wring the milk out of the coconut.

Return the coconut pulp to the blender and add the remaining cup almost boiling water. Cover and

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Almond Milk

2 cups raw almonds

tablespoon saltWater

Combine the raw almonds and salt in a bowl. Add enough water to cover the almonds and stir to

dissolve the salt. Cover with a towel and allow to soak about 12 hours.

When soaking is done, drain the almonds into a colander and rinse them well. Place them in a blender

and add two cups of water. Blend until a paste forms, about 4-5 minutes in a standard blender or 1-2

minutes in a high-powered blender. When the almonds are pasty and no hunks of almond remain, addan additional 3 cups of water and blend until smooth.

Place a colander or a sieve in a bowl and line it with a kitchen towel or several layers of cheesecloth.

Pour the almond slurry into the towel and allow to drain, twisting the towel to encourage the draininguntil you can no longer get fluid out of the bundle.

The almond pulp can be used as a replacement for almond meal in a recipe.

Refrigerate the milk and use within three days. If you wish to drink it as a milk substitute, you will

want to add some sweetener, a dash of vanilla and perhaps a little cinnamon to taste.

Rice Milk

cup rice of your choice tsp salt4 cups water, divided


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Replacing Soy

Many people choose to avoid soy even if they aren't intolerant due to the hormone-disrupting properties

soy has been shown to have. However, soy is a very inexpensive ingredient and it's everywhere, so it'sdifficult to avoid even on a casual basis.

For soy sauce, you can make a homemade soy sauce replacement that gives a similar flavor, or you can

purchase Coconut Aminos, which has a similar flavor and saltiness to soy sauce. If you are gluten-free

but you aren't soy-free, you can use a wheat-free tamari.

For tofu cubes in dishes, the best replacement is cubed, cooked chicken. For tofu that is blended into a

dish, it depends on which dish is being made. For puddings, avocado is a good substitute that also addslots of nutrition and good fat, particularly if the pudding is a dark color. For lighter colored puddings, I

use a thick coconut cream instead of silken tofu. For sauces and dressings where tofu is blended in to

create creaminess, I use coconut cream or milk instead.

For soy milk, I use coconut milk or unsweetened almond milk.

Soy Sauce Substitute

2 Tbs beef stock

1 Tbs red wine vinegar

1 tsp balsamic vinegar

2 tsp molasses

1 tsp sesame oil1/8 tsp garlic powder

black pepper to taste cup boiling water


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Replacing Eggs

Eggs are often used as a binder, for richness, for moisture or as a leavening in baked goods; they hold

the food together and create loft. Replacing eggs can easily be done in most recipes. The internet has alot of great information on how to replace eggs in baking. If you are egg and dairy-free, I wouldencourage you to peruse vegan blogs in order to find appropriate goodies to make your kids.

How do you know into which category your recipe falls? If a recipe has little liquid in it and calls for a

single egg, it is likely being used for richness or moisture. If a recipe is shaped into a patty, chances areit's being used for moisture and binding. If it is a baked good and you don't see leavening agents such

as baking soda or powder but the recipe does contain something acidic such as cream of tartar, vinegar

or buttermilk, the egg is being used as leaven. If a recipe is formed or shaped but there are no otheringredients to glue it together, then the egg is acting as a binder. You will see eggs used to bind

meatloaves, meatballs, meat cakes and some quick breads.

Flax seed has been a long-time egg replacement in food intolerance circles. To replace 1 egg, you use 1

tablespoon of finely ground flax seed whisked thoroughly with 3 tablespoons of warm water. Allow itto sit until gelatinous, about 10 minutes, then use it as you would egg in your baking. Golden flax seeds

give less color than the common brown flax seed, so they're best for lighter colored baked goods.

Chia seed is the new kid on the block in allergen-friendly cookery. There are two colors of chia, white

and black. It is replaced the same way as flax seed, 1 tablespoon finely ground chia seed whiskedtogether with 3 tablespoons of warm water and allow it to stand until gelled. Use the white chia for

light colored baked goods such as vanilla cakes or muffins. The black chia is perfect for chocolate

baked goods. Chia can also be used to make a nice egg-free pudding in the blender. Even though my

family can currently eat eggs, we use chia seed pudding as a nice change of pace.

Egg Replacer is a product that has been out for many years. It uses a combination of leavenings to

replace loft. It is best used in recipes where egg is for leavening, although it works ok for baked goodsthat use the egg to bind as well Ener-G is a very well-known brand of egg replacer


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Learn More

Our blog atwww.cookingtf.comis gluten-free, almost completely dairy-free and contains many soy

and egg-free recipes. OurMenu Mailersare gluten and dairy optional, and can easily be made soy-freeby using the soy sauce substitute recipe contained in this book. Our recipes are mostly egg-free, andwe include substitutions where needed. We also blog about gluten and food intolerance issues,

preparedness for families with intolerances and more.

If you need help learning all of the ins-and-outs of the gluten and dairy-free lifestyle, considerourUltimate Gluten and Dairy-Free Training Course. This class takes you by the hand and leads you

through all of the food and lifestyle changes needed when you go gluten-free. From cleaning out the

cabinets to which cookware cant be cleaned well enough, from dealing with cantankerous relatives tofinding safe school supplies, we cover it all and provide many recipes and plenty of support through the

process. You subscribe on a monthly basis and can take your time learning the material without a time

limit or pressure. Go at your own pace.

CookingTF.com also has an online real food cooking school to help you learn the basics of a real fooddiet, a gluten and dairy-free training course, a holiday cooking school and more. Click hereto learn

about a membership to our video-based cooking classes, which includes access to the Ultimate Glutenand Dairy-Free Training Course.
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Menu Mailers

These four Menu Mailers contain my family's favorite recipes. All of the recipes are quick to prepare.

In fact, all of the recipes have 30 minutes or less of hands-on time so you don't spend all day in thekitchen.

I hope that you enjoy these recipes. If so, you can subscribe to ourClassic Menu Maileror ourBudget

Menu Mailerto receive gluten, soy and dairy-free menus every week. Some of our Real Food Cooking

School packages also include Menu Mailer subscriptions.

We are the longest-running traditional foods menu planning service, now in our seventh volume. Come

visit us atCookingTF.com. If you sign up for our newsletter, you can receive one issue of a ClassicMenu Mailer and one week of a Budget Menu Mailer, see preview videos of our membership classes

and receive coupon codes good on any purchase.
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Budget Menu Mailer

Week One

Dinner One

Bourbon ChickenRice

Broccoli or Salad

Dinner Two

Hidden Veggie Sloppy Joes

Carrot & Celery Sticks

Lacto-Fermented Carrots

Dinner Three

Potato Soup

Breakfast

Waffles

Dessert

Three-Minute Chocolate Ice Cream

Snack

Fruit Cobbler


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Shopping List

Produce

Bananas [D] 2 (no pounds) Broccoli, salad or veggie [1] For one meal

Cabbage [2] 1 small head Carrots [2] 4 + For one meal

Celery [2] 4 stalks + For one meal Garlic [1] 1 cloveGinger [1] 1 small knob Onion [2,3] 3 (not pounds)

Pears &/or apples [S] 4 (not pounds) Potatoes [3] 6 (not pounds)

Spices

Red pepper flakes [1] tsp, optional

Meat

Beef or turkey, ground [2] 1 pound Beef, liver [2] 1-4 oz, optionalChicken, boneless, choice [1] 1 pound- breast or thigh Ham or bacon [3] 1 cup, cooked

Pantry

Apple juice or fresh cider [1] cup

Baking powder [B,S] 3 tspBuns or bread For one meal

Cocoa powder [D] 1 Tbs

Coconut aminos or soy sauce replacement [1] cupCoconut milk [3] 1 can

Coconut oil [1,2,3,B,S] 6 Tbs + 1 cup

Cornstarch [S] 1 tsp

Flour, buckwheat [B] cupFlour, millet or white rice [B] cup

Flour, sorghum [B,S] 1 cup

Ketchup [1,2] 2 Tbs + 1 cupLemon juice [2,B] 3 Tbs

Lentils, green [2] 1 cup dry

Milk, almond [S] 1 cup


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Week One, Pg 3 of 6, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.

'Bourbon' Chicken

Dinner One

2 Tbs coconut oil1 lb boneless chicken, any type, cut into bite size pieces

cup chicken stock or concentrated chicken stock1/3 cup rapadura or sucanat

cup apple juice or freshly pressed apple cider cup coconut aminos or homemade soy sauce replacement2 Tbs ketchup

1 Tbs apple cider vinegar1 garlic clove, pressed

tsp red pepper flakes, optional

tsp fresh ginger, grated

In a large skillet, heat the oil over medium heat and cook the chicken untilbrowned. Remove the chicken and add remaining ingredients. Stir until

rapadura is dissolved. Return chicken to the pan and bring to a hard boil.Reduce heat and simmer for 20 minutes.

If desired, you may thicken the sauce at the end of the cooking time with 1 tsp arrowroot powder or 2-3 tsp cornstarch mixed into a little water.

Whisk into sauce and stir thoroughly. Return to a simmer and serve.

Serve over rice with broccoli or a salad or another green veggie on the

side.

To prepare this dish for the freezer: Double or triple this dish and follow

the directions through simmering for 20 minutes. Cool the dish andfreeze it. When you wish to serve it, bring it back up to a simmer, add the

arrowroot or cornstarch slurry, return to a boil and serve.

Hidden Veggie Sloppy Joes

Dinner Two

Our favorite, everything-but-the-kitchen-sink, veggie-heavy sloppy joewith hidden liver. If you don't wish to batch cook this recipe, cut it in

half. I shred my cabbage in the food processor so that each bit is a coupleof millimeters. The strong flavors in the sauce cover the cabbage flavor,

and the tiny bits blend in and are unrecognizable.

cup coconut oil

2 cups (or more) cabbage, very finely shredded2 onions, diced

4 carrots, diced

4 celery ribs, diced1 pound ground beef or turkey

1-4 ounces beef liver, grated, optional2 cups cooked green lentils (cook in stock for extra nutrition)

1 cup ketchup2 Tbs rapadura, optional

2 Tbs lemon juice

1 Tbs white vinegar1 Tbs Worcestershire sauce

1 Tbs prepared yellow mustard2 tsp salt

Dash pepper

In a stock-pot. heat the coconut oil over medium heat. Cook the cabbage,

onion, carrot, and celery until they are completely soft, about 15 minutes,stirring occasionally. Add the ground beef and liver and brown while

breaking it up with a spoon until the meat is no longer pink. Stir in theremaining ingredients. Cover and simmer for 10 minutes or until the

cabbage is completely tender. Adjust seasonings if needed.

Serve on buns or over a single slice of toasted bread with carrot andcelery sticks and lacto-fermented carrots. Freeze the extra for another

meal.


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Potato Soup

Dinner Three

1 onion, diced6 potatoes, peeled and cubed

6 cups chicken stock1 can coconut milk

cup coconut oil or butter

1 tsp saltDash pepper

1 pound cubed ham or cooked and crumbled bacon, optionalBacon grease from cooking the bacon, if available

Place the onion and potato in a crock-pot and cover with the chickenstock. Cover and cook on low for 6-8 hours or until the potatoes are

tender. Uncover and mash until the soup is of the consistency you like-we enjoy only small chunks left. Add the coconut milk, coconut oil, salt,

pepper, cubed meat, and bacon grease if it is available and re-cover (orleave uncovered if youd like the soup to thicken a bit). Cook on low

until thoroughly heated. Serve immediately.

If you like, serve with sliced green onions sprinkled over the top. If you

have any family members who can eat dairy, shredded cheddar cheese isalso good on top of this soup.

Leftover soup will freeze beautifully and re-heat on the stove-top for

another meal.

Waffles

Breakfast

cup sorghum flour cup millet or white rice flour

cup buckwheat flour1 cups unsweetened almond or dairy milk

1 Tbs lemon juice

cup melted coconut oil2 eggs, beaten, or use flax seed gel, chia seed gel, or egg replacer

1 tsp rapadura or other sweetener, optional cup tapioca starch

2 tsp baking powder

1 tsp sea salt

In a medium bowl, whisk together the sorghum, millet or rice, andbuckwheat flours with the milk and the lemon juice. Cover and allow to

sit overnight.

The next morning, uncover the flour mixture and whisk in the melted oil,

eggs or egg replacer and rapadura. Set aside.

In a separate, small bowl, whisk together the starch, baking powder andsea salt. Whisk into the wet ingredients.

Cook according to the instructions of your waffle maker. For my wafflemaker, I have it set to a medium-high time setting in order to get the

waffles done all the way through.

These waffles freeze beautifully and reheat in a toaster oven. When I

make them, I usually make a double or triple batch and freeze the extras.

Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com. Week One, Pg 4 of 6


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Week One, Pg 5 of 6, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.

Three-Minute Chocolate 'Ice Cream'

Dessert

My kids beg for this 'ice cream,' even in the middle of the winter.

2 bananas, peeled, broken into pieces and frozen until solid1 Tbs sunflower seed butter or peanut butter, optional

1 Tbs cocoa powder

Combine all of the ingredients in your food processor. Turn onto high and

process until the entire mass forms into a ball and moves smoothlyaround the food processor. It will look like soft-serve.

Yes, thats it! It really does only take a couple of minutes to make it. Thebananas do break down and look like shaved ice for a bit, but just keep

going. It will eventually smooth out and become the consistency of a firmsoft-serve.

Fruit Cobbler

Snack

This cobbler pleases the whole family. The topping becomes completelyfirm while baking, even though its liquid when you add it. This has

become our favorite cobbler recipe and it doesnt require eggs. Itsequally good for breakfast or dessert.

4 pears, apples or a combination, peeled and cubed1/3 cup + 2 Tbs rapadura (more if your fruit is tart)

1 tsp cornstarch1 cup sorghum flour

cup tapioca starch if gluten free, or additional wheat flour

tsp xanthan gum if using gluten free flours1 tsp baking powder

Heaping tsp salt1 cup unsweetened almond milk

cup coconut oil or butter, melted

Preheat oven to 400 degrees. Grease a 12x8 baking dish or another

shallow, 2-quart casserole dish. Add the fruit, 1/3 cup rapadura andcornstarch. Stir to combine and set aside.

In a small bowl, combine the remaining 2 Tbs rapadura, , sorghum flour,

tapioca starch, xanthan gum, baking powder, and salt. Whisk in the milk

and oil. Pour the batter over the fruit. Bake for 40-50 minutes or untilthe topping is golden brown and firm.


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Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com. Week One, Pg 6 of 6


29/45

Budget Menu Mailer

Week Two

Dinner One

Chicken FingersCarrot & Celery Sticks

Sauteed Greens

Dinner Two

Tacos

Dinner Three

Ranch BeansCornbread

Breakfast

Latkas

Dessert

Crock-pot Pumpkin Pudding

Snack

Peanut Butter Balls


30/45

Shopping List

Produce

Carrots [1,2,B] For one meal + 2 Celery [1] For one meal

Garlic [3] 1 clove Greens, choice [1] For one mealOnions [2,3,B] 3 Potatoes [B] 5-6 (not pounds)

Spices

Chili powder [2,3] 4 5 Tbs Cinnamon [D] 1 tspCloves [D] dash Cumin [2,3] 3 Tbs

Garlic powder [2] 2 Tbs Ginger [D] dash

Italian seasoning [1] 1 Tbs Nutmeg [D] tsp

Onion powder [2] 2 Tbs Oregano [3] tspPaprika [1] 3 Tbs Salt [1,3] 2 tsp

Meat

Bacon [B] pound, optional Beef, ground [2] pound

Beef, liver [2] 2 Tbs Chicken, bnls/skls breast [1] 1 pound

Ham [3] pound, optional

PantryBaking powder [3,B] Tbs + tsp Baking soda [3] tspBeans, pinto [3] 1 pound Chocolate chips [S] 1/3 cup

Coconut flour [S] cup Coconut milk [D] 1 can

Coconut oil [3,D] 7 Tbs Cornmeal [3] 2 cupsFlour, choice of [1,B,D] 1 cup + 1 Tbs Honey [S] 6 Tbs

Lemon juice [2] 2 Tbs Lentils [2] cup

Milk, almond, rice, dairy [3] 1 cup Oil [B] For cooking

Peanut butter [S] 1 cup Pecans, crispy [D] OptionalPepper [3] 1 tsp

Potato starch, arrowroot or cornstarch [3] cup

R d [3 D] 1 Tb 1/3 Ri [2]


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Week Two, Pg 3 of 6, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.

Chicken Fingers

Dinner One

1 cup flour of your choice (I used sorghum, rice will also work)1 tsp salt

1 Tbs Italian seasoning1 egg, beaten or commercial egg replacer

1 pound boneless, skinless chicken breasts, cut into stripsTallow, palm oil or palm shortening, or a combination

In a shallow plate, combine the flour, salt and Italian seasoning. Mixuntil uniform. Place the beaten egg or egg replacer in a bowl and mix

with about 1 Tbs water. Dip the chicken pieces, one at a time, into the egg

mix and then move to the flour mixture and coat thoroughly on all sides,pressing lightly to get the flour to adhere.

Place a half-inch of the fat into a Dutch oven or other heavy-bottomed

pot. Heat over medium heat until the oil barely starts to wisp. If youhave a thermometer, aim for 375 degrees. Fry the fingers, in batches, for

3-4 minutes per side or until golden. If you need to bake, you can drizzle

or mist the coated pieces with melted oil and bake them at 400 degreesfor 22 minutes.

Serve with carrot and celery sticks and sauteed greens.

Taco Seasoning Mix

This recipe makes the equivalent of about seven taco seasoning packets.

4 Tbs chili powder3 Tbs cumin

3 Tbs paprika

2 Tbs onion powder2 Tbs garlic powder or garlic granules

Mix together and store tightly capped. Use two tablespoons mix and then

salt to taste to replace one taco seasoning packet.

Tacos

Dinner Two

cup rice2 cups water

2 Tbs lemon juice or whey cup dry lentils

3 to 4 cups beef stock or water1 can diced tomatoes, undrained, optional2 Tbs homemade taco seasoning mix, divided

1 tsp salt, divided1 onion, finely diced

1 carrot, shredded

lb ground beef2 Tbs beef liver, chopped, optional

1 Tbs tallow, lard, or coconut oilTortillas, black olives, lettuce, salsa, etc optional

Combine rice, water and lemon juice and soak 7-8 hours. Rinse and drain

thoroughly. In a 2-qt saucepan, combine lentils, rice, stock, undrained

tomatoes, half of the taco seasoning mix and half of the salt. Bring to aboil, cover, turn to lowest heat and simmer 30-50 minutes, or until your

rice is done. Total cooking time will depend on the type of rice you use-check your package.

Meanwhile, in a skillet, heat the fat over medium-high heat. Add theonion and carrot and cook until tender. Add the ground beef and liver and

cook, breaking up with a spoon, until no longer pink. Drain if needed.Add the remaining salt and taco seasoning. Once the lentil mixture is

done, add the lentils to the skillet and mix. Adjust the seasonings ifneeded.

Serve in corn tortillas, in a bowl with toppings, or use as a filling forenchiladas or your familys favorite Mexican dishes. This filling freezes

beautifully for later meals.


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Ranch Beans

Dinner Three

1 pound dry pinto beans4-8 cups beef or chicken stock

1 onion, sliced or diced pound ham, diced, optional

- 1 Tbs chili powder

Tbs rapadura1 tsp pepper

tsp cumin tsp oregano

1 clove garlic, pressed

1 tsp salt

Sort and rinse beans, then cover with water in a crock-pot. Place on keepwarm with the lid off overnight.

The next morning, drain and rinse the beans and return to the crock-pot.

Add the 4 cups stock, onion, ham, spices except salt and garlic. Cover

and cook on low for 5-6 hours, adding more stock if needed to keep thebeans slightly covered. Stir in garlic and salt and adjust chili powder

before serving. Serve with cornbread.

This meal will freeze well if you have leftovers.

Cornbread

Dinner Three

2 cups cornmeal (use organic to minimize GMO exposure) cup potato starch, cornstarch, or arrowroot

1 Tbs rapadura, optional

Tbs baking powder1 tsp xantham gum

1 tsp salt tsp baking soda

2 eggs

1 cup unsweetened rice or almond milk

cup coconut oil, butter or sesame/olive/coconut oil combo, melted

Preheat the oven to 400 degrees. Grease an 8x8 baking pan and setaside.

In a bowl, combine the dry ingredients. In a separate bowl, combine the

eggs, milk and oil. Stir the wet ingredients into the dry ingredients until

just moistened. Pour into baking pan and smooth the top. Bake for 20-25minutes or until lightly browned and a toothpick comes out clean.

Peanut Butter Balls

Snack

1 cup peanut, sunflower seed or other nut butter6 Tbs honey, raw preferred

cup coconut flour

Dash salt2 tsp vanilla extract

5-8 drops Concentrace, optional1/3 cup chocolate chips, optional

In a bowl, combine the peanut butter, honey, vanilla extract andConcentrace until smooth. Sift in the coconut flour and salt. Stir until

uniformly combined. Stir in the chocolate chips. Roll into balls usingyour hands.

Refrigerate any leftovers.

Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com. Week Two, Pg 4 of 6


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Week Two, Pg 5 of 6, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.

Latkas

Breakfast

5-6 potatoes, peeled1 carrot, peeled, optional

1 onion, peeled1 egg or egg replacer

1 Tbs flour of your choice (I used sorghum, rice flour will also work) tsp baking powder1 tsp salt

dash pepper pound bacon, fried and crumpled into bits, optional

Oil for frying (I use coconut oil, tallow or lard)

Grate the potato, carrot and onion. Using the food processor with a

shredding blade is easiest. Place into a colander to drain. Squeeze out asmuch moisture from the mixture as you can. Set aside.

In a large bowl, beat the eggs or egg replacer, flour, baking powder, salt,

and pepper until combined. Add the potato mixture and optional bacon

and stir until combined. Add a little extra flour, if needed, to get themixture to stick together.

Heat enough oil to cover the bottom of a heavy-bottomed skillet or Dutch

oven by one-quarter inch over medium heat. Place 2 tablespoons of the

potato mixture into the oil and spread it to make a circle. Fry for about 4minutes on each side or until browned and crispy. Add additional oil

between batches if needed if the latkas absorb the oil. Serve immediately.

Serve with applesauce. If you have family members who can consumedairy, they can use sour cream on top of theirs.

My favorite way to fry bacon is to lay it out on a jelly roll pan and bake at400 degrees for 10-12 minutes. Makes for quick clean up. I then pulse

the bacon in the food processor until chopped fine. Since you're alreadyusing the food processor for this recipe, it makes for no additional clean-

up. Cooked bacon will freeze well for 1-2 months.

Crock-Pot Pumpkin Pudding

Dessert

This is not a creamy pudding, it's thicker and has a cake-like texture. It'salmost a cross between a pudding and a pumpkin pie. The outsides of

this pudding will brown, so if your children are picky, you might want toserve their bowls out of the middle of the crock-pot. My kids and I like

this pudding best when it's cold, but it's also good hot.

3 Tbs coconut oil, melted

2 cups pureed, cooked pumpkin or 1 can pumpkin puree1 can coconut milk or 1 cups homemade coconut milk

2 eggs, egg replacer or flax, chia seed gel

1/3 - cup rapadura cup flour of your choice (I used sorghum)

1 tsp cinnamon tsp nutmeg

dash clovesdash ginger

1 Tbs vanilla extract

Place a little of the melted oil into the crock-pot and coat the inside

completely. Place the remaining oil and all of the remaining ingredientsinto a bowl and whisk until completely blended. Pour into the crock-pot

and cook on low for 6-7 hours.

Serve with a sprinkle of chopped, crispy pecans.


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Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com. Week Two, Pg 6 of 6


35/45

Budget Menu Mailer

Week Three

Dinner One

Eggroll in a BowlRice

Dinner Two

Crocodile Nuggets

Ranch Dressing

Carrot & Celery Sticks

Dinner Three

Quick Crock-Pot Spaghetti Sauce

Pasta

Bread

BreakfastHash Browns

Sausage

Dessert

Chocolate Obsession Bars

Snack

Nut Butter Chocolate Chip Cookies


36/45

Shopping List

Produce

Cabbage [1] 1 small head Carrot [1] 1 (not pounds) + For one meal

Celery [1] 1 stalk + For one meal Garlic [1,3,B] 1 head

Mung bean sprouts [1] cup, optional Onion [1,3,B] 3Potatoes [B] For one meal Veggies, choice [2] To equal 3 cups shredded

Spices

Basil [3,B] 3 tsp Cayenne [B] dash

Dill [2] tsp Garlic [2,2] 1 tsp

Ginger [1,B] 1 tsp Mustard powder [2] tspOnion powder [2] tsp + dash Oregano [3] 1 tsp

Parsley [2] tsp Pepper [2,3,B] dash + 3/8 tsp + to tasteSalt [2,3,B] 3 1/8 tsp + to taste Thyme [B] tsp

Meat

Beef or pork, ground [1,3] 1-2 pounds Beef, liver [3] 1-2 Tbs

Chicken or turkey, cooked [2] 4 cups Turkey or pork, ground [B] 1 pound

Pantry

Almond milk [2] cup minus 1 tspAminos or soy sauce replacement [1] 3 Tbs or more

Baking powder [S,D] 1 tsp

Bread [3] For one meal

Breadcrumbs or cooked rice [2] 4 cups or cup coconut flourChocolate chips [S,D] 1 cup

Coconut flour [S] 6 Tbs

Coconut milk [D] 2 cups, 1 can or use 2 boxes coconut creamCoconut oil [1,2,B] 5 Tbs + For one meal

Coconut sugar or rapadura [D] 2 Tbs

Concentrace [S,D] 5 drops + dash, optional

Week Three Pg 3 of 6 C i ht 2013 C ki T diti l F d F i di id l l S l t C ki TF


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Week Three, Pg 3 of 6, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.

Eggroll in a Bowl

Dinner One

If you have access to tapioca- or rice-based spring roll wrappers from anAsian market, you can wrap this filling into these to get more of an

eggroll experience.

If you use ground beef, you can add in a bit of grated liver, around 1 Tbs,when you cook the ground beef, if you'd like an extra nutritional boost.

1 Tbs sesame oil1 Tbs coconut oil

1 onion, diced

- 1 pound or more ground pork (or beef) - 1 small head cabbage, finely shredded

cup mung bean sprouts, optional1 large carrot, grated

1 stalk celery, sliced1 clove garlic, pressed

3 or more Tbs homemade soy sauce replacement or coconut aminos

tsp dry ginger

In a large skillet, heat the oils over medium-high heat. Add the onion andground beef and cook, breaking up the beef, until the beef is no longer

pink. Add the vegetables and garlic and cook for about 15 minutes,

stirring occasionally. Stir in the soy sauce substitute and ginger and heatthrough.

Serve over rice. Alternately, you can wrap the filling into soaked spring-

roll sheets if you have access to ones that are gluten-free.

To stretch this meal, use a half-pound of ground meat, a whole head of

cabbage and, if needed, add an extra carrot and stalk of celery. This fillingfreezes beautifully.

Crocodile Nuggets

Dinner Two

My kids love this dish. Freeze the leftovers for a fast lunch any day. Wecalled them crocodile nuggets because they were green, in a bid to

convince my son to try it and it worked. I serve these with ketchup or adairy-free ranch dressing.

3 cups finely shredded, raw or cooked vegetables (I used a mixture ofbroccoli, carrot, cabbage and cauliflower)

4 cups finely ground, cooked chicken or turkey4 cups breadcrumbs or cooked rice, or cup coconut flour

3 Tbs nutritional yeast or 2 cups shredded cheese, if not dairy-free

6 eggs, beaten, egg replacer or 1 cups leftover mashed potatoes1 tsp garlic granules or powder

1 tsp salt1/2 tsp dry mustard powder

1/2 tsp onion powder

Preheat the oven to 375 degrees. Line a baking sheet with parchment

paper or a silpat and set aside.

Combine all of the ingredients in a large bowl and mix until wellcombined. Add some extra breadcrumbs if the mixture is too wet, or add

an extra egg if the mixture is too dry to stick together.

Shape the mixture into patties. I used a 2-ounce cookie scoop to make it

quick and uniform. Place on the cookie sheet.

Bake for 15 minutes per side or until lightly browned. Serve with ranchdressing, carrot sticks & celery sticks.

To freeze, place the patties in a single layer on a sheet pan and freeze untilsolid, then transfer to a zip-top bag or container. They freeze well for up

to a month.


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Dairy-Free Ranch Dressing

Dinner Two

This recipe is included for those who can have egg.

1 tsp lemon juice plus unsweetened almond milk to make cup1 cup mayo made with coconut, olive and sesame oil

tsp parsley

tsp dill weed tsp garlic granules

1/8 tsp salt (or more to taste)dash onion powder

dash pepper

Combine the lemon juice with the almond milk and allow to sit until the

milk is curdled, about 5 minutes. Whisk in the remaining ingredients andchill until serving.

Quick Crock-Pot Spaghetti Sauce

Dinner Three

2 Tbs tallow, coconut oil, butter or ghee1 onion, diced

- 1 pound ground beef1-2 Tbs beef liver, grated, optional

1 clove garlic, pressed

2 (14-ounce) cans diced tomatoes1 cup tomato sauce

2 (6-ounce) cans tomato paste1 cup beef stock

1 tsp oregano

1 tsp basil1 tsp salt

tsp pepper

In a skillet, heat the oil over medium-high heat. Add the onion and cookuntil tender, about 5 minutes. Add the ground beef and liver and cook,

breaking up the meat, until it is no longer pink. Place in the crock-pot

and stir in the remaining ingredients. Cover and cook on low for 6-8hours.

Serve over pasta with bread. If youd like to stretch this recipe you can

add shredded carrots, zucchini, mushrooms and other vegetables in when

you saut the onions.

This sauce freezes wonderfully.

Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com. Week Three, Pg 4 of 6

Week Three Pg 5 of 6 Copyright 2013 Cooking Traditional Foods For individual use only Samples at www CookingTFcom


39/45

Week Three, Pg 5 of 6, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.

Nut Butter Chocolate Chip Cookies

Snack

3 eggs or flax/chia seed gel1 tsp vanilla

5 drops Concentrace, optional cups rapadura

tsp salt or to taste1 tsp baking powder1 cup sunflower seed butter or peanut butter

6 Tbs coconut flour, sifted cup chocolate chips

Preheat your oven to 350 degrees. Lay a silpat in your baking sheet, ifyou have one, or you can use parchment. However, the dough has enough

fat you don't have to do either.

In a bowl, whisk the egg or gel, vanilla, Concentrace, rapadura and saltand allow to sit until the rapadura is mostly dissolved. Meanwhile, in a

separate bowl, whisk together the baking powder, coconut flour and

powdered stevia.

When the rapadura is dissolved, rapidly whisk in the dry ingredientsfollowed by the nut butter. Allow to sit for 15 minutes for the coconut

flour to absorb the moisture, then place the bowl in the fridge for 1 hour

or until firm.

Scoop out by two-teaspoon portions and roll into small balls. Flatten theminto discs using the bottom of a glass or your palm. Place the cookies one-

inch apart on a cookie sheet. Bake for 11-12 minutes or until done.

This dough freezes beautifully. I normally double the recipe, make one

dozen and freeze the rest of the dough in small balls.

Hash Browns

Breakfast

Potatoes to feed your familyCoconut oil, any other fat or a mix of fats

Salt and pepper

Peel the potatoes and grate them. A food processor is the easiest way tograte them. Spread the potatoes out into a colander over your sink. Saltthe potatoes and allow them to drain for a bit, about 15 minutes. Press the

moisture out with a spoon, then squeeze out all of the moisture you canusing a kitchen towel. Damp potatoes make for soggy hash browns.

In a large skillet, heat your fat over medium-high heat. Use 3-5tablespoons of fat for each pound of potatoes you've prepared. When your

fat starts to shimmer, put the potatoes in the pan in an even layer. Sprinklethem with salt and pepper. After 3-4 minutes, lift one edge and see if they

are browned. Allow them to cook until browned, then gently flip thewhole patty over by inverting the pan over a plate and slipping the patty

back into the pan, uncooked side down. Cook until the bottom is

browned, then cut into pieces and serve.

Cooking time will depend on how many potatoes you used and how bigyour skillet is. Cook until both sides are well-browned in order to get

crispy hash browns.


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41/45

Budget Menu Mailer

Week Four

Dinner One

Mexican Chicken Soup

Dinner Two

Pot Pie

Dinner Three

Fish SticksSweet Potato Fries

Breakfast

Breakfast Bars

DessertChocolate Chickpea Cake

Snack

Pumpkin Cookies


42/45

Shopping List

Produce

Anaheim chili [1] 1, or 1 4oz can green chilies Carrot [1,2] 4

Celery [1,2] 4 stalks Garlic [1,2] 2 cloves

Lime [1] 1 Onion [1,2] 2Potatoes [2] 2 large Sweet potatoes [3] For one meal

Spices

Chili powder [1] 1 tsp Cinnamon [B,S] 2 tsp

Cumin [1] 1 tsp Dill [3] tsp

Nutmeg [S] tsp Paprika [3] tsp

Pepper [1,2,3] few dashesSalt [1,2,3,B,D,S] 4 tsp + dash

Thyme or poultry seasoning [2] tsp

Meat

Chicken, cooked [1,2] 4 cups

Fish, white firm, like cod [3] 1 pound

PantryAlmond milk [2,3] 1 cup - 2 cups, unsweetenedArrowroot powder [S] 2 Tbs

Baking powder [2,B,D,S] 2 Tbs + 2 tsp

Baking soda [B] 1 tspBreadcrumbs [3] cup

Chickpeas [D] pound dry or 1 can

Cocoa powder [D] cup

Coconut oil or butter [1,2,3,B,D] 2 1/3 cups + 2 TbsCoconut, shredded [S] cup, optional

Cornmeal [2,3] 1 cup + cup, or use masa harina

Fl h i [B S] 3 1/3

Week Four, Pg 3 of 5, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.


43/45

, g , py g g y p g

Mexican Chicken Soup

Dinner One

This is our family-favorite Chicken Tortilla Soup, minus the tortillas.

2 Tbs coconut oil or butter1 onion, diced

2 carrots, diced

2 celery ribs, diced2 cups cooked chicken

4 cups chicken stock1 (14-ounce) can diced tomatoes, undrained

1 Anaheim chili, seeded and diced, or 1 (4-ounce) can green chilies

1 tsp salt - 1 tsp chili powder

1 tsp cumin1 clove garlic, pressed, or tsp garlic powder

dash pepperJuice of one lime

In a stock-pot, heat the oil over medium-high heat. Add the onion, carrots

and celery and cook until tender. Add the remaining ingredients exceptthe cheese and lime juice in a stock-pot and simmer for 20 minutes. Stir

in the lime juice just before serving and garnish with the cheese.

If you have any family members who are not intolerant of dairy, they can

add a little shredded cheddar cheese to their soup.

This soup freezes well for up to 3 months.

Pot Pie

Dinner Two

12 Tbs coconut oil, melted, divided1 onion, diced

2 large potatoes, peeled and diced small2 carrots, diced

2 ribs celery, diced

1 cup sorghum flour, divided1 tsp salt, divided

tsp thyme or poultry seasoningdash pepper

1 clove garlic, pressed or 1 tsp garlic powder

2 cups chicken or turkey stock (can substitute some or all with milk)2 cups cooked turkey or chicken, diced

cup English peas, thawed cup tapioca starch

1 cup cornmeal1 Tbs baking powder

2 Tbs rapadura

1 cups unsweetened almond milk

Preheat oven to 425 degrees.

In a large oven-proof Dutch oven, heat 2 Tbs oil over medium heat. Add

onion and potato and saut for 8 minutes. Add carrot & celery and sautfor 5 minutes. Remove the vegetables to a bowl and add 4 Tbs oil. Whisk

in cup sorghum flour, tsp salt and the spices. Cook until lightlybrowned. Whisk in garlic and chicken stock and bring to a boil. Reduce

heat, add vegetables and simmer 10 minutes. Stir in turkey and peas.

Combine remaining cup sorghum flour and 1 tsp salt, tapioca starch,

cornmeal, baking powder and rapadura in a bowl. Stir in milk andremaining 6 Tbs coconut oil. Spoon over filling in Dutch Oven. Bake for

30 minutes. Cool 15 minutes before serving.


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Fish Sticks

Dinner Three

cup masa harina or cornmeal cup breadcrumbs

1 tsp salt tsp dried dill weed

tsp paprika

dash pepper cup unsweetened almond milk or 1 beaten egg if you aren't intolerant

1 pound cod or other firm, white fish, cut into strips cup melted coconut oil

Preheat the oven to 500 degrees. Place the oven rack in the center of theoven.

In a shallow dish, combine the masa, breadcrumbs, salt, dill, paprika and

pepper. Place the egg or milk into a separate bowl. Dip the cod into theegg and then roll in the breadcrumb mixture until coated on all sides.

Shake off excess. Lay on a baking stone or jelly roll pan.

Drizzle the fish with the melted oil, making sure all of the coating comes

into contact with the oil- a pastry brush can be helpful in getting all of thecoating lightly coated. Bake for about 10 minutes or until fish easily

flakes with a fork.

Serve with sweet potato fries.

Breakfast Bars

Breakfast

These are a huge hit with my kids, they love them for dessert or forbreakfast. Here I have reduced the sugar by half and omitted the

chocolate chips from the dessert version to get a suitable bar forbreakfast. If you're opposed to the flakes or oats, you might want to try

shredded coconut instead.

2 cups minus 2 Tbs flour of your choice (I used sorghum)

cup plus 2 Tbs tapioca or potato starch or a mix1 cups quinoa flakes or quick-cooking rolled oats

1 tsp xanthan gum

1 tsp salt1 tsp baking soda

2 tsp baking powder1 tsp cinnamon

1 cup sucanat or rapadura1 cup coconut oil, melted

2 eggs, beaten or egg replacer or flax/chia seed gel

2 tsp vanilla extract cup warm water (1-2 Tbs more if using buckwheat flour)

cup chopped crispy nuts, optional cup raisins or other chopped, dried fruit, optional

Preheat the oven to 350 degrees. Line a 12x17 lipped jelly roll pan with asilpat or parchment paper and set aside.

In a large bowl, combine the flour, starch, flakes, xanthan, salt, soda,

baking powder, cinnamon and sucanat. Whisk until combined and setaside. In a second bowl, whisk together the oil, eggs and vanilla.

Combine the wet and dry ingredients and mix with a wooden spoon until

combined. Stir in the warm water, 1 Tbs at a time, until the batter stickstogether like cookie dough. Stir in the chocolate, nuts and raisins. Turn

into the prepared jelly roll pan and gently pat into a thin, even layer usinglightly oiled hands. Bake 23-25 minutes until golden brown on top and a

toothpick comes out clean.

Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com. Week Four, Pg 4 of 5

Week Four, Pg 5 of 5, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at www.CookingTF.com.


45/45

g

Chocolate Chickpea Cake

Dessert

I promise that theyll never guess its chickpeas in this cake! This cake isa hit, even with guests who dont like chickpeas or other beans. The

density and texture is similar to a pound cake. This recipe is too thick todo in a blender, youll need a food processor.

1 cups cooked chickpeas (also called garbanzo beans)3 eggs or egg replacer

cup or more rapadura1/3 cup coconut oil, melted

cup cocoa powder

1 tsp baking powderDash salt

Preheat oven to 350 degrees. Grease an 8x4 loaf pan and set aside.

Combine the chickpeas, eggs and rapadura in a food processor and blend

until smooth. Add the remaining ingredients and blend until uniform,

scraping down the sides of the bowl if necessary. Pour into the greasedloaf pan and bake for about 40 minutes, until a toothpick inserted comes

out clean.

Serve in slices like pound cake or decorate as desired.

This can also be baked in a 9 round cake pan if you dont have the right

size loaf pan. Watch for doneness after 35 minutes. If you dont havecocoa powder, you can substitute 1 cups chocolate chips and melt in a

double boiler and blend with the chickpeas and cut down on thesweetener.

Pumpkin Cookies

Snack

This is a wonderful, egg-free cookie.

1 1/3 cups flour of your choice (I used buckwheat and sorghum)2 Tbs arrowroot powder

2 tsp baking powder

1 tsp cinnamon tsp nutmeg

tsp salt cup palm shortening, at room temperature

1/3 cup honey

1 cup pumpkin puree cup shredded, unsweetened coconut, optional

Preheat the oven to 350 degrees. Grease a cookie sheet and set aside.

In a bowl, combine the dry ingredients with the spices and mix until

blended. In a separate bowl, beat the shortening, honey and pumpkin

together until smooth. Add the dry to the wet ingredients and mix well,adding in the coconut if desired.

Spoon teaspoons of batter onto the greased cookie sheet, smooth the tops

and bake for 8 minutes.

family friendly allergen free

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