title: LivingWithFoodAllergies:ACompleteGuidetoaHealthyLifestyle

author: Wedman-St.Louis,Betty.publisher: NTCContemporary

isbn10|asin: 0809228580printisbn13: 9780809228584ebookisbn13: 9780071393478

language: Englishsubject Foodallergy--Popularworks.

publicationdate: 1999lcc: RC596.W431999ebddc: 616.97/50654

subject: Foodallergy--Popularworks.

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LivingwithFoodAllergiesACompleteGuidetoaHealthyLifestyle

BettyWedman-St.Louis,Ph.D.,R.D.

CONTEMPORARYBOOKS

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LibraryofCongressCataloging-in-PublicationDataWedman-St.Louis,Betty.Livingwithfoodallergies:acompleteguidetoahealthylifestyle/BettyWedman-St.Louis:introductionbyGeorgeShambaugh.p.cm.ISBN0-8092-2858-01.Foodallergy-Popularworks.1.Title.RC596.W431999616.97'50654-dc2199-11432CIP

ToTheronG.Randolph,M.D.,whoistheunmistakableleaderinclinicalecology.Hisextensivepublicationsanduntiringleadershipinbiologicaldieteticshavegreatlyinfluencedme.

CoverdesignbyMonicaBaziukInteriordesignbyMaryC.LockwoodPublishedbyContemporaryBooksAdivisionofNTC/ContemporaryPublishingGroup,Inc.4255WestTouhyAvenue,Lincolnwood(Chicago),Illinois60712-1975U.S.A.Copyright(c)1999byBettyWedman-St.LouisAllrightsreserved.Nopartofthisbookmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,orotherwise,withoutthepriorwrittenpermissionofNTC/ContemporaryPublishingGroup,Inc.

PrintedintheUnitedStatesofAmericaInternationalStandardBookNumber:0-8092-2858-0990001020304MV19181716151413121110987654321

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ContentsForewordbyGeorgeE.Shambaugh,Jr.,M.D. xi

Introduction xv

Acknowledgments xvi

HowtoUseThisBook xvii

1UnderstandingFoodIntolerance

1

2FoodAllergyTesting

15

3CopingwithCeliac-SprueDisease

19

4HintsonLivingwithFoodSensitivities

27

5DietsforTreatingFoodAllergies

37

Four-DayRotationDietMenus 39

Wheat-FreeDiet 39

Corn-FreeDiet 42

Egg-FreeDiet 46

Milk-FreeDiet 49

Gluten-FreeDiet 53

CombinationAllergenMenus 55

Gluten-Free,Milk-Free,Egg-Free 56

Wheat-Free,Egg-Free,Milk-Free 57

Gluten-Free,Milk-Free 58

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Wheat-Free,Corn-Free,Milk-Free 60

Grain-Free,Egg-Free,Milk-Free 61

6SpecialDietsforSpecialNeeds

69

Sulfite-FreeDiet 69

Tartrazine-FreeDiet 71

Low-SalicylateDiet 72

MSG-FreeDiet 73

Lactose-FreeandMilk-FreeDiets 75

Yeast-FreeandMold-FreeDiet 77

7MainDishes

79

MexicanLasagna 79

VenisonStewwithVegetables 80

ChickenSalad 81

BlackBeanTortillaCasserole 82

MushroomBarleyCasserole 84

ItalianChicken 85

CrispyFriedChicken 86

CurriedChickenCasserole 87

PotatoChipBakedChicken 88

ChickenCasserole 89

BeefandRicePizza 90

GroundBeefSausagePatty 91

MexicanTortillaPie 92

RiceSalmonCasserole 94

TunaandRiceCasserole 95

ZucchiniLasagna 96

SavoryMeatloaf 97

BeefStew 98

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BeefandVegetablePie 99

LebaneseMeatballs 100

EggplantLasagnaCasserole 101

Crepes 102

VegetarianShepherd'sPie 104

BakedPolentawithHazelnutsandPrunes 106

MediterraneanRiceSalad 108

8Accompaniments

109

WalnutOilDressing 109

RiceFlourNoodles 110

SavoryRiceDressing 111

CornbreadStuffing 112

PotatoSoup 113

OnionSauce 114

WhiteSauce 115

9QuickBreadsandYeastBreads

117

QuickSpeltDropBiscuits 117

PumpkinBread 118

EgglessPumpkinDateBread 119

TeffPumpkinBread 120

CarbanzoSkilletBread 121

OrangeQuinoaMuffins 122

OatmealScones 123

OrangeBarleyFlourBread 124

Rice-and-BarleyMuffins 125

OatBiscuits 126

ChickpeaOnionBread 127

TeffBananaMuffins 128

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AmaranthMuffins 129

BananaCinnamonMuffins 130

OrangeOatmealBread 131

RyeBread 132

RiceBranMuffins 133

BlueberryMuffins 134

RiceFlourStrawberryMuffins 135

RiceBananaSpiceMuffins 136

RiceFlourMuffinswithEgg 137

RiceFlourMuffinsWithoutEgg 138

OatmealShortbread 139

CornMuffinsorCornbreadwithEgg 140

CornbreadWithoutEgg 141

QuickRiceBranBread 142

OzarkCornPone 143

SpicyCornbread 144

BananaCornmealSpoonbread 145

PotatoBiscuits 146

RiceFlourYeastBread 147

RiceCrackers 148

High-FiberRiceWafflesorPancakes 149

CornmealPancakesorWaffles 150

BuckwheatPancakes 151

10CakesandDesserts

153

RiceFlourApplesauceCake 153

SpeltFlourPlumCoffeecake 154

TeffApplesauceCake 155

AmaranthCake 156

RhubarbCrumble 157

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BananaSnackCake 158

PineappleUpside-DownCake 159

PearCobbler 160

AppleCrisp 161

AlmondOatmealTorte 162

ChocolateCake 163

ChocolateCreamRoll 164

ChocolateTruffles 165

FlourlessChocolateCake 166

FudgeSoyFlourCake 168

OrangeSpongeRoll 169

PecanCups 170

CreamPuffs 171

OatmealBananaCake 172

RaisinOatmealCake 173

BarleyBananaSpiceCake 174

PumpkinPie 175

PineappleDateCake 176

MacadamiaNutTorte 178

BakedRicePudding 179

OatmealAppleCrisp 180

PotatoStarchSpongeCake 181

RiceCerealCrumbCrust 182

RiceFlourPieCrust 183

BarleyPieCrust 184

SpeltPieCrust 185

CoconutCrust 186

11Cookies,Snacks,andMilkAlternatives

187

BarleyFlourBrownies 187

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RyeRaisinBars 188

ApricotSquares 189

RiceFlourBrownies 190

ApplesauceBars 191

MinifruitcakeCookies 192

OatmealApplesauceCookies 193

RyeMolassesDropCookies 194

ChocolateChipCookies 195

EgglessChocolateChipCookies 196

TeffChocolateChipCookies 197

SpeltChocolateChipCookies 198

MilletPeanutButterCookies 199

PeanutButterCookies 200

PeanutButterBalls 201

ChocolatePeanutButterChewies 202

BarleyOatmealCookies 203

QuinoaRaisinCookies 204

RyeOrangeSquares 205

QuinoaLemonSquares 206

RaisinSpiceCookies 207

FruitcakeCookies 208

Millet-ApplesauceCookies 209

OrangePotatoFlourSpongeSquares 210

AmaranthSpiceCookies 211

CoconutMacaroons 212

MarshmallowCrispies 213

OatmealFruitChews 214

PuffedRiceBalls 215

RyeFlourBars 216

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BarleyCookies 217

SugarCookies 218

BarleyFlourSugarCookies 219

PecanTurtleCookies 220

ChocolatePecanAmaranthBrownies 221

RiceFlourLemonSquares 222

BarleyBananaSpiceBars 223

LemonOatmealSquares 224

OatmealHoneyBars 225

RiceDelight 226

Banana-OrangeTapioca 227

AmaranthGranola 228

CrunchyGranola 229

SoyRiceGranola 230

CerealSnackMix 231

TrailMix 232

MilkAlternatives 233

12PizzaCrusts

235

RiceFlourPizzaCrust 235

SpeltFlourPizzaCrust 236

AmaranthPizzaCrust 237

RyePizzaCrust 238

QuinoaPizzaCrust 239

AppendixA:FoodAllergyTermsandDefinitions 241

AppendixB:FoodFamilyIndexes 253

AppendixC:NutritionalComparisonofSelectedFlours 263

AppendixD:FlourSubstitutions 265

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AppendixE:FoodSourcesofVinegar 267

AppendixF:SpecialFoodSuppliers 269

References 271

RecipeIndex 275

Index 279

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ForewordThisusefulandpracticalhandbookwillhelpyoumanagefoodandchemicalallergiesthroughtheinnovativeconceptsandmethodsofclinicalecology.

ClinicalecologybeganwhenFrenchHansel,M.D.,becameafellowinpathologyattheMayoClinicinthelate1920s.Akeenandinquiringobserver,henoticedmanyeosinophiles,araretypeofwhitebloodcell,insurgicalspecimensfromthenasalpassagesandsinusesofthosewhosufferedseverenasalcongestion.Whatdidthismean?Hansel,avoraciousreaderofEnglishandGermanmedicaljournals,learnedfromtheDepartmentofOtolaryngologythatallergicreactionsareaccompaniedbyincreasednumbersofeosinophiles.Coulditbethatoperationswerebeingperformedonpatientswhoserunnynosesandchronicsinusproblemswereduetoallergies?

Hanselbelievedhehaddiscoveredsomethingnewandimportant.Sohetransferredtoafellowshipinotolaryngology(ear,nose,andthroat).Heconfidedtothedepartmentheadhishunchthatchronicrunnynosesandsinusproblemswereoftenduetounsuspectedallergies.Hewaspermittedtoopenasmallallergyclinic,andsureenough,hefoundthatmostofthepatientswithchronicstuffynoses(rhinitis)andsinusheadaches(sinusitis)wereallergictohouseholddustandmolds.Withdesensitizingshotsoftheallergicsubstance,thestuffed-upnosesandsinusheadachesclearedupwithoutneedforsurgery.Thiswasanewandoriginalidea-thatunsuspectedallergycausedmuchchronicnasalandsinustrouble.

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Dr.HanselopenedanofficeinSt.Louisforthepracticeofotolaryngologyandallergyandbegantowritehisbook,AllergyoftheNoseandParanasalSinuses,publishedin1936.Atthattime,IhadcompletedaresidencyinotolaryngologyattheMassachusettsEyeandEarInfirmaryandhadnoinklingthatallergiescausedmostcasesofchronicrhinitisandsinusitis.

Ijoinedmyfather'sofficeofotolaryngologyinChicagoin1932,atthebeginningoftheGreatDepression.Havingacquiredasummertimehayfever,IpurchasedHansel'snewbookandreaditfromcovertocover.Iwasimpressed.WhenIvisitedhisoffice,hisskintestingshowedthatIwasallergictoalternaria,thecommonmoldofMidwesterngrainfields.Hestartedmeondesensitizingshotsthatworked.Iwasmoreimpressedthanever,andreturnedtospendaweekinDr.Hansel'sofficetolearnhismethods,whichIthenbegantoapplytopatientswithchronicrunnynosesandsinusproblems.TheresultsweresogoodthatIbecameastrongsupporterofHansel'snewideaoftheimportanceofunsuspectedallergiestodust,molds,andsometimestocommonfrequentlyeatenfoods.

IlearnedfromHanselthatArthurCoca,M.D.,ofNewYork,wasconsideredtheforemostresearcherofthenewspecialtyofallergyandthatheofferedanintensiveone-monthcourseinhissubject.Iwasacceptedandlearnedthetechniqueofintradermaltesting,whichismoreaccuratethanscratchteststodiagnoseallergy.Iwastestedintradermallyforfoodsandreactedtowheat!Thisresultexplainedmychronicmorningfatigueandfoggybrainaftermyusualbreakfastofshreddedwheatandtoast.OmittingasmuchwheatfrommydietasIcould(adifficultfeat),Iexperiencedrenewedvigorandmentalclarity.

WithmyencouragementandwithhelpfromRussellWilliams,M.D.,ofWyoming,Hanselbegananannualone-weekcourseinallergyfor

otolaryngologistsatJacksonHole.IalsohelpedtoestablishaHanselSocietyforotolaryngologistswhofollowedhisconceptsandmethods.ThisgrouphasgrowntobetheAmericanAcademyofOtolaryngicAllergywithmorethan1,500members.

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Hanselwasalwaysakeenobserver.Henoticedashedesensitizedhispatients,startingwithaverytinydoseofthecausativesubstanceandgraduallyincreasingtheamountbyweeklyinjectionstothemaximumtolerateddose,thatsomewherelongbeforereachingthistopdose,thepatient'ssymptomswoulddramaticallyimprove.Hetermedthisreactiontheoptimumtreatmentdose,gettingthebestresultsbysimplycontinuingthisexactdose.Howdoyoufindthisoptimumdose?Hanseltriedaseriesofdifferentdilutions.Ageneralallergist,HerbertRinkel,M.D.,fromKansasCity,dissatisfiedwithhistreatmentofragweedhayfever,visitedHanselandrevisedthedilutiontechniquetofindtheoptimumdose.ThistechniqueisutilizedtodaybyfollowersofHanselandRinkelinestablishingtheeffectivetreatmentdoseforallallergies,includingfoodsandchemicals.AremarkablebookonfoodallergybyRinkel,Randolph,andZellerhadrecentlybeenpublished.RandolphandRinkelsoonjoinedHansel'sannualJacksonHolecourseforotolaryngologists.

TheronRandolph,M.D.,anallergisttrainedattheUniversityofMichigan,observedthatcertainfoodseatenfrequently,andcommonchemicalsfoundinfoodandwater,couldcausemysteriouschronicdisablingillness.Randolphbecamethemostprolificwriteronthisnewinnovativeconcept,whichhenamedclinicalecology.

Myresearchhasfocusedondiscoveringthehighzinccontentofthesensorytissuesforhearingandbalance,andIwasinvitedbyCarlPfeiffer,M.D.,ofPrinceton'sBrainBioCentertolectureonzinc.Pfeifferhaddiscoveredthatcertainpatientswith''hopeless"schizophreniacouldbecuredbytakingzincsupplements.ThismeetingwastocelebratetheninetiethbirthdayofRogerWilliams,Ph.D.,thegreatresearcherofvitaminsandtraceminerals.

Dr.Williamsrelatedhowhehad,athisownexpense,sentenoughcopiesofhisnutritionhandbooktoeverymedicalstudentinthe

UnitedStates.Myalmamater,Harvard,refusedtodistributethehandbooktomedicalstudents!ThesesameleadingEasternmedicalschools-Harvard,JohnsHopkins,andColum-

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bia-continuetoopposethenewerandmoreeffectivetreatmentsofclinicalecology,includingtherecognitionofthedisablingeffectsofhiddenfoodandchemicalallergies.Howunfortunate!

InBettyWedman-St.Louis,youhavefoundanutritionistandclinicalecologistwhocanhelpyoudiagnoseyourallergiesandstartyouonthenecessarydietarymeasurestobetterhealthandvitality.

GEORGEE.SHAMBAUGH,Jr.,M.D.

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IntroductionFollowingadietafterfoodallergieshavebeenidentifiedisabigproblemformanypeople.Afoodsensitivitycancreateanimmediatesymptom-sneezing,nasalcongestion,throattightness,nausea,skinrash-usuallywithinanhourofeatingthefood,butsuchsymptomsmaynotbeenoughtostopsomeonefromeatingit.Headaches,sinuscongestion,achingmusclesandjoints,andlowenergylevelsaresymptomsoffoodsensitivitiesthatcanaffectapersonuptothreeorfourdaysafterconsumptionofthefood.Itseemshardtobelievethatafoodcouldaffectthebodyforsolong.Thisbook'saimistohelpyouunderstandyourbody'sreactionstoproblemfoodsandenjoydeliciousmealswithoutthosefoods.

Adversereactionstofoodsarenotanewphenomenon.Twothousandyearsago,Lucretius,aGreekphilosopher,expressedtheideathat"oneman'smeatisanotherman'spoison."ClemensvonPirquetcoinedthetermallergyin1906usingtwoGreekwordstomean"alteredreactivity."Bythemid-1920s,EuropeanallergistsandNorthAmericanallergistswerebeginningtodefinefoodallergiesinmorescientificterms-forexample,reactionsbetweenantigensandantibodiesinthebody.

Today,agrowingnumberofpeoplearebeginningtorecognizethatfoodmaybeaffectingthequalityoftheirlivesandtheirmoods.Clinicalecologistsbelievethatpeopletendtoreacttofoodstheyeatfrequently.Inaddition,thegrainsweeatareusuallylimitedtoafewmass-producedhybridtypesinsteadofthe

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widevarietythatpeopleonceate.Eatingthesamefoodsoverandovermayleadtoallergicsymptoms.

Avariedrotationdietisusuallyrecommendedtohelpavoideatingthesamefoodsdayafterday.Themenusfeaturedinthisbookofferafour-daydietaryrotationpatternforseveralcommonallergydiets.

Foodandnutritionarepowerfulinfluencesonyourhealthandvitality.Yourmentalalertnessandenergylevelmaybedirectlyrelatedtofoodchoices.Thebestruleofthumbistoknowyourfoodsensitivitiesandeatthemostvarieddietavailable.LivingwithFoodAllergiesisnotintendedasasubstituteformedicaladvicefromyourdoctor.Itspurposeistohelpyouunderstand,cope,andlivewithyourfoodsensitivities.

AcknowledgmentsManypeopleprovidetheresourcesthatproduceabooklikeLivingwithFoodAllergies.Thishasbeenalaborofloveformorethanfiveyears-researching,writing,recipetesting,andlearninghowtohelpotherstreat,cope,andlivewithfoodsensitivities.

Throughhiscourageandtenacity,Dr.TheronRandolphencouragedmetobroadenmynutritionhorizonsandlookatfoodasamajorcauseofchronicsymptoms.Hisabilitytosayanddowhatwasrightinsteadofwhatwaspoliticallyexpedient,inspiredmetoperseverewiththisproject.

SpecialthanksgoestoSusanSchwartz,formerlyofNTC/ContemporaryPublishingGroup,forbelievinginthisbook.Althoughthenumberofdiagnosedcasesoffoodallergy/foodsensitivitiesisfewcomparedtodisorderslikediabetes,moreindividualsarebecomingawareoftheiradversereactionstocompoundsinfoodsandneedtheguidance

offeredinthesepages.

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HowtoUseThisBookThisbookisintendedtobeaguidetounderstandingandlivingwithfoodallergiesandsensitivitiesaswellasamealplannerandcookbook.

Chapters1and2helpyouunderstandfoodintoleranceandthedifferentwaysourbodiescanreacttoproblemfoods.Chapter3coverswaystocopewithaparticularformoffoodsensitivity,celiac-spruedisease.Chapter4offersvaluabletipsonlivingwellwithfoodsensitivities.Chapter5showsyouhowtotreatfoodallergiesbyprovidingmenusforrotationdiets,combinationallergies,andeliminationdiets.Chapter6providesdietsforavoidingcommonproblemfoods.Chapters7through12providescoresofdeliciousrecipesthatgivehealthfulalternativestoingredientsthatcontaincommonallergenicfoods.Therecipesuseavarietyofgrains,fromamaranthandspelttoteffandwildrice.Theseflourshavebeenincorporatedintotraditionalfoodslikecookies,muffins,andotherbakeryproductsforyourenjoyment.Thefinishedproductmaynottasteexactlylikethewheat-flourproductitreplaces,butyou'llfindthatyourtastesadjust-especiallywhenyourealizeyouarefeelingbetterandhavemoreenergythanyouhadonyourpreviousdiet.

Thereareanumberofappendicesatthebackofthebookthatprovideevenmorehelpfulinformation.AppendixAprovidesaglossaryoffood-allergytermsandtheirdefinitions.AppendixBprovidesfoodfamilyindexestohelpyoudeterminewhichfoodsarerelatedtothefoodsyouhaveidentifiedasproblems.AppendixCprovidesanutritionalcomparisonofflours.AppendixDgivesinformationonusingwheat-floursubstitutesin

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yourownrecipes.AppendixEcoverstheprosandconsofusingvinegaraswellasthedifferenttypesavailable.AppendixFlistsspecialfoodsupplierswhocansendyoutheharder-to-findingredientsyou'llneedforsomeoftherecipesinthebook.

Thebook'sfinalsectionsincludealistofreferencesandanindexoftherecipesbyingredient.

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1UnderstandingFoodIntoleranceFoodintolerance,includingbothallergiesandsensitivities,isveryconfusing,frustrating,andcontroversialbecausesymptomsdifferfrompersontoperson.Thediversityofthisdisorderiswhatmakesitsoconfusingtomodernmedicineanddifficulttotreat.Hiddenfoodsensitivitiesmakediagnosisevenmorechallenging.Quiteoftensomeonewhoclaimstobeabletoeatanythingwillindicatethatfoodintolerancesare"allinthemind."Inreality,theyareidiosyncratic.Onlyanastute,knowledgeablefoodandnutritionexpertmaybeabletohelpyouidentifyandcorrecttheproblem.

Foodallergiesandfoodsensitivitiesarenotthesame.Eachaffectsthebodydifferently.Afoodallergycreatesanimmediatesymptom-sneezing,nasalcongestion,tightenedthroat,nausea,skinrash-usuallywithinanhourofeatingthefood.Foodsensitivitiesarereactionstofoodsthatoccurhoursorevendaysafterthefoodiseaten.Headaches,sinuscongestion,achingmusclesandjoints,andlowenergylevelarethecommonsymptomsoffoodsensitivities.Foodsensitivitiescancreatemoodchangeslikeirritabilityandmentalfog.

Dr.JonathanBrostoffrunsanallergyclinicattheMiddle-sexHospitalinLondonandhasaspecialinterestinfoodintolerances.InhisbookTheCompleteGuidetoFoodAllergyandIntolerance,hediscusseshowfoodallergydiffersfromfoodsensitivity.Dr.BrostoffillustratesthedifferencewiththestoriesofJaneandSusan.

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Jane'sFoodAllergy

Jane'shealthproblemsbeganasababy.Shehadcolicandvomitedoften.Bytheageofthreemonthsshedevelopedeczema.Hermotherhadhayfevereverysummerandherfatherhadsufferedfromasthmaasachild.Bothcomplaintsarecommonlyrelatedtoallergies.

AsJanegrewoldershedevelopedmildasthmaandhayfever.Herasthmaseemedtogetworsewhentherewasacatintheroom.Insertingminuteamountsofextractsofgrasspollenandcatfurunderherskin(askin-pricktest),Dr.Brostofffoundthatshewasindeedallergictoboththesesubstances.Herarmswelledupwithareditchybumpwheretheextracthadenteredtheskin.

Onceortwiceduringherearlyyears,Jane'smouthandtongueswelledupenormouslyaftereating,andshehadtoberushedtothehospital.Hermotherconcludedthatpeanutshadcausedthisalarmingreaction.Dr.Brostoffagainusedskin-pricktestsandconfirmedthatJanehadafoodallergyandwasextremelysensitivetopeanuts.EventhoughJaneavoidedpeanuts,therewereoccasionalproblems.Oncewhenherparentswereholdingaparty,shepassedaroundabowlofnuts.Latersherubbedhereyelids,andtheysoonbegantoswellanditchfuriously.

Asanadult,Janehadasuccessfulcareerthatinvolvedagreatdealoftravelingandeatingout.Whereversheateshehadtobecarefultoavoidanythingwithpeanuts.

AllwaswelluntilJane(age32)orderedcheesecakeinarestaurant.Shehadaskedifthebrownpowderonthecheesecakecontainedanynutsandwasassuredthatitwaspurechocolate.Normallythiswouldhavebeentrue-butthechefhadrunoutofchocolatethatdayandhadinsteadusedfinelygratednuts,includingpeanuts.

Withinsecondsoftakingherfirstmouthful,Jane'smouthwasitching.Hertonguebegantoswellandherbreathingbecamelabored.Shecouldnolongerspeak,andastheswellingblocked

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herwindpipe,shebegantoturnblue.Withinminutesshehadcollapsedtothefloor.

Hercolleagueswerehorrifiedandhadnoideawhattodo.Anotherdiner,aphysician,intervened.Grabbingaspoonfromthetable,hepushedthehandleovertheedgeofhertongueandmanagedtoopenuptheblockedwindpipe.Ashedidso,Janegraduallyturnedfrombluetopink,butshewasstillinastateofcollapse(knownasanaphylacticshock),andherfacewasswollen.

Susan'sFoodSensitivity

Susan,aboutthesameageasJane,waswellasachild.Butat21shesufferedabadcaseofdiarrheawhentravelingabroad.

Althoughsherecoveredfromthis,herbowelsneverreturnedtonormal.Milddiarrheastayedwithher,andastheyearspassed,itgraduallygotworse.Painsbeganinthelowerpartofherstomach.Whenshefinallyconsultedherdoctor,shewastoldshehadirritablebowelsyndrome,andthatsheshouldtrytorelaxmore.

FormanyyearsSusanalsosufferedfromheadaches,butshesimplytookaspirintorelievethepain.Justafterhertwenty-eighthbirthday,sheexperiencedastrangeacheintheleftsideofherheadonly.Shetookaspirin,butthepainbecamemoreintense,andshebegantofeelsick.Eventuallyshehadtodrawthecurtainsandgotobedbecauseshecouldnotbearthelight.Moreattacksfollowed.

Susan'sdoctortoldherthattheseweremigraines,andagainrecommendedthatsheworrylessandrelaxmore.Althoughshefollowedhissuggestions,theheadachescontinued,andsodidherbowelproblem.

Overthenextfewyears,Susangaveupalcoholandchocolateastheyalwaysseemedtobringonthemigraineattacks.Buttheattacks

continuedandbecamemorefrequent.Shealsofeltexcessivelytired,especiallyfirstthinginthemorning,andlight-headedandconfused,orveryedgyandirritable.Thenshebegantogetpainsinherknees.Bythetimeshewas34,shecouldno

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longerrunupthestairswithoutpain,andshewasforcedtogiveupjoggingandbicycleriding.

Thepainsspreadtootherjoints,andshebegantofeelthattherewassomethingseriouslywrong;shewasillmostofthetime.

Susanhadpreviouslyacceptedherdoctor'sdiagnosisthatmostofherproblemswereduetohernerves,butnowshebegantohavedoubts.Shewasmarriedandhadagoodjobthatsheenjoyed.Indeedshefeltmoresettledandhappythanshehadatanyothertimeinherlife.

Herdoctorgaveherathoroughexamination,butcouldfindnothingwrong.Herepeatedhisearlierdiagnosis,andsuggestedthatherjointpainswerealsopsychosomatic.

ThenSusanreadamagazinearticleaboutfoodallergy,whichseemedtocausesymptomssimilartotheonesshehad.Herdoctorwasdismissive,andanotheryearwentbyinwhichSusanbecamesteadilyworse.

Thenanewdoctorjoinedthepractice;itturnedoutthathehadaspecialinterestinallergypatients.WhenSusanwenttoseehim,heexplainedthatapossiblecauseofsymptomssuchasherswasfood.Healsoexplainedwhyhiscolleaguehaddismissedtheideaofherhavingafoodallergy-theconditionhetreatedwasquitedifferentandhepreferredtousethenamefoodintolerance.

Hesuggestedthatshetryaspecialdietthatomittedallthefoodsshenormallyate.

SusanbeganthedietonaMondaywithhighhopes,butbyTuesdayshefeltveryillindeed.Hertirednesswasworse,andsheexperiencedtheworstmigraineattackshehadeversuffered;itlastedthroughWednesday.

OnThursdayshefeltcompletelywashedout,andFridaywaslittle

better.Indesperation,shecalledthedoctor,buthetoldherthatthissortofreactionoftenoccurred.Theseverityofherreactionconfirmedthatfoodswerethesourceoftheproblem,andsheshouldperseverewiththediet.

OnSaturdaySusanawokeearly,beforeheralarmclockwentoff.Asshegotoutofbed,shenoticedthatherkneesdidnotgive

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theircustomarypainfultwinge.Shetriedwalkingdownstairsandthenrunningupthemagain.Toheramazement,shefoundthatthepainsshehadenduredfortwoyearshadvanished.

Asthedaywenton,sherealizedshefeltaltogetherdifferent.Shewasnolongertired,herheadfeltclearer,andtherewasnoheadacheormigraine,unlikemostweekends.Indeedshefeltbetterthanshehadformanyyears.Overthenextfewdaysitbecameobviousthatherbowelswerealsoagreatdealbetter.

Whenshereturnedtothedoctor,Susanwasjubilant.Evenherirritability,whichshehadthoughtwasjustpartofherpersonality,hadvanished.

Thedoctorexplainedthatshemustnowreintroducedifferentfoods,oneatatime,toseewhateffecttheyhad.Overthenexttwomonthsshetriedoutallthefoodsshenormallyate.Somehadnoeffect,butothersmadeherveryill.Milk,wheat,rye,barley,yeast,oranges,lemons,beef,andtomatoeswerethemainculprits.

Byavoidingallthesefoodsandaddingother,moreunusualfoodsintoherdiet,Susanremainedwell.Migrainesbecameathingofthepast.

Aftereightmonthsthedoctorsuggestedthatshetryoutsomeoftheeliminatedfoodstoseewhateffecttheyhad.Shefoundthatshestillreactedtomilk,chocolate,andalcohol,butwasfinewiththeotherfoods.Thedoctoradvisedhernottoeatthemmorethanonceeveryfourdays.

AyearlaterSusandiscoveredthatshecouldoccasionallydrinkmilkagainwithoutilleffects.Thenshediscoveredthatshecouldalsodrinkalcoholinmoderation,andsometimeseatabitofchocolate,astheynolongerseemedtotriggermigraines.Bythisstage,shehadbeguntoforgetwhatamigrainefeltlike.

AsDr.Brostoff'sstoriesillustrate,foodsensitivitiesmaybetemporary,ormarkedlyreducedonarotationdiet,whereasfoodallergiesareusuallymorepermanent.AnallergicpersoncreatesimmunoglobulingammaE(IgE)responsestocertainfoods,resultinginrhinitis(stuffynose),asthma,hives,andeczema.Theallergicreactioncanbesoseverethatanaphylacticshockmay

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occurafterevenasmalldose.FoodsensitivityorIgE-mediatedresponsesmaydevelopearlyinlife,havealatentperiod,andthengetprogressivelyworse.Anexampleisaninfantwhoisfedformulaorcow'smilkandthendevelopssensitivitiestomilkanddairyproducts.Yearslater,thismilk-proteinsensitivitycanshowupasadiagnosisofCrohn'sdisease,inflammatoryboweldisease,orinflammatoryjointdisease.Repeatsinusinfections,sorethroats,orlistlessnessmaycausetheastutephysiciantosuspectfoodsensitivitiesandperformanintestinalpermeabilitytestfordysbiosis.

IntestinalDysbiosis

SincethetimeofHippocrates,adversereactionstofoodhavebeenreported.Agrowingnumberofpeoplearebeginningtorecognizethatfoodallergiesandsensitivitiesmaybeaffectingtheirlives.Intestinaldysbiosis,aconditionthathampersthebody'sabilitytoabsorbnutrientsandreducesimmunefunction,maybeaffectingmorepeoplethantraditionalmedicineiswillingtoacknowledge.Themucousmembranesinourintestinesareconfronteddailywithantigens,toxins,andnutrientsthattraditionalmedicineoftenoverlooks.

Gastroenterologistsestimatethatthesmallintestine'sabsorptivearea(theareawherenutrientsareabsorbedandtheintestinereactswithforeignsubstances)isequaltothesizeofatenniscourtinsurfacearea.Bacteria,yeast,andprotozoaareconstantlytryingtoinduceinfectioninthedigestivetract.Thiscanharmthebody'snutritionalstatus.Foodantigensarealsoconstantlytryingtocrosstheintestinalbarrierforentryintothecells.Determiningwhichfoodsandmicrobescontainantigensandcreateproblemsforeachpersontakespatienceandcloseobservations.Diagnostictestingcanhelpidentifythemajoroffendingfoodsbymeasuringantibodiesinthebloodthatarecreatedinreactiontospecificfoods.Microbialtestingisusuallydonewithadigestivestoolanalysis.

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IntestinalPermeability

Oneofthemajorcontributorstofoodallergiesisintestinalpermeability.Theintestinaltractprovidesaneffectivebarrieragainsttheinvasionofbacteria,foodantigens,andlargeproteinmoleculesweconsume.Whenthisbarrierisinjured,antigensareallowedtoenterthebodyinexcessiveamounts,whichcanleadtoallergicsymptomsinsomepeople.

Normally,onlysmallmoleculesareallowedtopassthroughtheintestinalwall,whilelargeones(antigens)havealimitedabilitytopassintotheblood.

Peoplewithhighlevelsofintestinalpermeability,orleakygut,havebeenshowntohaveincreasedlevelsofinflammationoftheintestinaltract.Antigenspassintothebloodstreamthroughbreaksintheintestinalwall.Theseantigenscancausenumerousreactionsinthebody.

Immediatereactionstoanantigencanberunnynose,sneezing,oritchyeyes.Somepeoplemaybreakoutinhivesorhaveproblemsbreathingbecauseofswellinginthethroat.

Otherreactionsmaytakeuptofourdaystobenoticed.Thismaybeduetoanaccumulationofthesameantigensdayafterdayasthesamefoodsareeatenoverandoveragain.

Ifyoususpectthatfoodallergiesmaybecontributingtoyourdigestionproblems,considerdoinganintestinalpermeabilitytest.Maldigestion,orleakygut,mayberelatedtosomeofthemanysymptomsidentifiedindigestivedisordersandfoodsensitivities.JeffreyBland,Ph.D.,hasstatedthat''notmeasuringintestinalpermeabilityisanalogoustonottouchingfirstbaseeventhoughwe'vehitahomerunindiagnosis"offoodallergies.AccordingtoDr.Bland,

intuitiveleapsoffaitharemadeaboutpoordigestionwithoutadequateassessmentofintestinalpermeability.Withoutthisassessment,theindividualwiththeproblemhasarighttoremainskepticalaboutthediagnosisand/orcauseofdigestivesymptoms.

Anintestinalpermeabilitytestisanoninvasivetechniqueusingadrinkthattastessimilartomilk.Itcontainsalargemole-

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cularsugarcalledlactulosethatshouldnotbeabsorbediftheintestineishealthy.Asmallmolecularsugarcalledmannitolisalsointhedrinktoassessoverallabsorptioninthesmallintestine.Afterthepersonbeingtesteddrinkstheliquid,hisorherurineiscollectedandanalyzedforleakygutsyndrome.Thistestproducesaquantitativeanalysisthatcanberepeatedin6-to12-monthperiodstomonitorhowwellthepersonisstickingtotheprescribeddietandtoassesstheperson'slevelofdigestivewellness.

IgEFoodAllergens

ImmunoglobulingammaE(IgE)-mediatedfoodallergenshavearapideffectonthebodythroughwhatiscalledmastcellreactivity.Themastcellsreleasehistamine,whichcansetoffreactionsinvariouspartsofthebodywithinminutesoftheperson'seatingthefood.Ifthemastcellsreleasechemicalsintheears,nose,andthroat,apersonmayfeelanitchynoseormouth,orevenhaveproblemsbreathing.Ifthemastcellsareinthegastrointestinaltract,thepersonmayexperiencediarrheaorabdominalpain.Thechemicalsreleasedbyskinmastcellscanalsocausehivesoreczema.

ThosefoodsthatcausethegreatestnumberoffoodallergiesorIgEresponsesare:

crustacea-suchasshrimp,crayfish,lobster,crab

fish-suchascod,haddock,salmon,trout

treenuts-suchaswalnuts,almonds,Brazilnuts,hazelnuts

legumes-suchaspeanutsandsoybeanseggsfromallspecies

milk-cow'sandgoat'smilk

Knownfoodallergenshavebeencompiledfromthelimitedamountofdataavailable.Theactualallergensaretheproteinsinthefood,not

thewholefood.Theidentityandetiologyoftheseproteinsarejustbecomingknown.Thefollowingtableshowstheproteinsthathavebeenidentified.

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KnownFoodAllergensSource AllergenCow'smilk

b-lactoglobulin,a-lactalbumin,caseins

Eggwhite Ovomucoid(GaldI),ovalbumin(galdII),conalbumin(GaldIII)

Eggyolk Lipoprotein,livetin,apovitelleninI,apovitelleninVI

Peanuts PeanutI,concanavalinA-reactiveglycoproteinSoybeans Kunitztrypsininhibitor,b-conglycinin,

glycinin,unidentifiedprotein(20,000daltons)GreenpeasAlbuminprotein(1,800daltons)Potato Unidentifiedproteins(16,000-30,000daltons)Peach Unidentifiedproteins(30,000daltons)Papaya PapainRice Glutenlinfraction,albuminproteins(14,000-

16,000daltons)BuckwheatTrypsininhibitorWheat AlbuminsandglobulinsCodfish AllergenM(GalcI),aparvalbuminShrimp AntigenI(9,000-20,000daltons),antigenII

(31,000-34,000daltons),transferribonucleicacid

IgGFoodAntigens

Inthepast10years,ithasbecomeapparenttomanycliniciansthatIgE-mediatedimmunemechanismsdonotexplainallfoodreactions.Allergicproblemslikeasthma,atopicdermatitis,urticaria,allergicrhinitis,vascularheadaches,irritablebowelsyndrome,Crohn'sdisease,kidneydisease,lower-urinary-tractsymptoms,andarthritisandneurologicalproblemssuchasattentiondeficitdisorderandhyperactivitymaybeamanifestationofadversereactionstocommonfoodsthatdonotshowIgEresponsesonimmunoassaytests.

CliniciansarenowusingIgGantibodytestingtodiagnosefoodsensitivity,alongwithseriallytitratedskintestingwithfood

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extractstoidentifyintoleranceofspecificfoods.IgGtestingchecksfordelayedreactionstofoodantigens.Clinicalecologistsbelievethatpeopletendtoreacttofoodstheyeatfrequently.InJapan,riceallergyismorefrequentthananywhereelse.InScandinavia,codfishallergyiscommon.IgGtestingcanhelpidentifythesourceoffoodintolerancesbytestingabout100commonfoods.

OtherFactors

Cross-reactivitymaybeafactorinsomecases.Duringragweedseason,peopleallergictoragweedmayexperienceallergicproblemsfromeatingbananasormelons,particularlycantaloupe.Otherswhohavebirchpollenallergymayreacttoapplepeels.

Diagnosisoffoodallergiesandsensitivitiesisaprocessofeliminationthatmusttakeintoaccountfood-borneillnessorcontaminationfrombacteriaorothermicroorganisms.Animbalanceofmicroorganismsinthedigestivetractneedstobeconsideredasasourceofhistaminereleaseinthebodysinceitmimicsafood-allergyreaction.Inaddition,foodsthatnaturallycontainhighlevelsofhistaminesuchascheese,wines,tuna,andmackerelmaycontributetosymptomsinsusceptiblepeople.

LactaseDeficiency

Milkisacommonfoodintolerancebecauseoflactasedeficiency.Lactaseisanenzymeinthedigestivetractresponsiblefordigestingmilkandotherdairyproducts.Ifapersondoesnothaveenoughlactaseenzymetodegradethelactoseinmilk,thelactosefuelsbacteriagrowth,whichcausesgasformation,bloating,abdominalpain,anddiarrhea.

AccordingtoGaryM.Gray,M.D.,ofStanfordUniversitySchoolofMedicine,themajorityofpeoplethroughouttheworlddeveloplow

lactaselevelsbetweenthreeyearsofageandpuberty.NorthAmericanNatives,northernEuropeans,andScandinaviansmayhavemoretolerancestolactoseforamodestlyextendedperiodoftime.Lactasedeficiencyiscommonin

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peoplewithceliacdiseaseandmayevenbeaprecipitatorofthedisorder.

Cow'sMilkandSoyAllergy

AstudyreportedintheJuly1993issueofthejournalDiabetesCarelinkedcow'smilkproteinantibodiesinchildrenwithTypeIdiabetes,alsoknownasjuvenilediabetes.FinnishresearchersattheUniversityofHelsinkibelievethatTypeIdiabetesmaybeinitiatedinthosewhoaregeneticallysusceptiblebytheuseofcow'smilkproteinsatanearlyage.Follow-upworkwillfocusoneliminatingcow'smilkproteinsfromthedietofhigh-riskchildren.ThepossiblemechanismresponsibleforthisdiseasedevelopmentwasfirstpresentedatworkshopsbyW.A.WalkerandK.Isselbacherin1974.

Cow'smilkcontainsmorethan25proteins,eachwithpotentialantigenproperties.Themostallergenicofthemilkproteinsidentifiedisb-lactoglobulin,followedbycasein,lactalbumin,andbovineserumalbumin.Symptomsofcow'smilkallergyinclude:vomiting,chronicdiarrhea,abdominalpain,poorabsorptionofnutrients,eczema,urticaria,andrespiratorycoughing,wheezing,orrhinitis.

Allergiestomilkorsoycandevelopwithindaysormonthsofbirth,especiallyifthereisafamilyhistoryofallergies.Changingtheinfantformulatoanelementaldiet/formula(suchasthebrandsNutramigenandPregestimil)mayproducefewerallergicreactionsbecauseanelementaldiet/formulaisbasicallysugarsandaminoacids.Theaminoacidsintheseformulashaveshorterproteinchainssotheinfant'simmunesystemdoesnotreacttothemasreadily.

Goat'smilkisnotasuitablealternativeforcow'smilkbecausetheincidenceofallergyisjustashigh.Heatingcow'smilkdoesnotreduceitsallergyreactionbecausetheproteinsthatarethemajorcauseofthereactionareusuallyresistanttoheattreatment.

Exposinganinfant'simmaturegastrointestinal(GI)tracttothehugequantitiesofmilknormallyfedtobabiesduringthefirst

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yearsoflifeisequivalenttoanadultconsumingonetotwogallonsofmilkperday.Cow'smilkcontainsthreetimesmoreproteinthanbreastmilkandisbiologicallydesignedforrapidgrowthofthecalfinhalfthetimeittakesahumandigestivetracttomature.

FoodAdditives

Foodcoloringsandflavoringshavebeenreportedtocauseadversereactionsinsomepeople.Monosodiumglutamate(MSG),sulfites,andtartrazine(FDAYellowDyeNo.5)mayormaynotbeincludedonthefoodlabel.Foodcoloringsmaycreateongoingproblemsbecausetheycanaccumulateinthebody'sfattytissues.Evidenceisincreasingthattheypasstheblood-brainbarrier.Peoplewhoconsumefoodswiththeseadditivesoverextendedperiodsmaydevelopreactionstothesecompounds.

Monosodiumglutamatecancauseflushing,sensationofwarmth,headache,facialpressure,chestpain,orfeelingsofdetachmentinsomepeople.Reactionsmayoccurinpeople(especiallyyoungchildren)wholackanenzymeneededtometabolizetheMSG,resultinginthesubstancebecominganeuroexciterorneurotoxin.

Sulfitesoccurnaturallyinsomefoodsorareaddedasapreservativetoretardthegrowthofmold.Onlyrecentlyhassulfiteadditiontofoodbeenconsideredsafe.Sulfiteshavebeenimplicatedasaninitiatorofasthmaticreactionsinsomepeople,whileinotherssulfitescancausegastricirritation,diarrhea,andcardiovascularandcentralnervoussystemreactions.Sixsulfitingagents-sodiumdioxide,sodiumandpotassiummetabisulfite,sodiumandpotassiumbisulfite,andsodiumsulfite-arewidelyusedinfoods.

BenF.Feingold,M.D.,identifiedanycompound-naturalorsynthetic-ashavingthecapacitytoproduceadversereactionsifanindividualhastheappropriategeneticprofile.Sincefoodisamixtureof

chemicals,andmanyprocessedfoodscontainartificialcolorandflavorings,thesecompoundscanaffectneurologicalbehavior.Sinceartificialcoloringandflavoringinfoods

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haveonlycosmeticvalue,theseproductsservenopurposeinthediet.Youmaybebestoffavoidingthemuntiltestingcandeterminewhich,ifany,youneedtoavoid.

Medicalresearchhasverifiedthatasensitivitytotartrazinecompounds(foundinFDAYellowDyeNo.5)infoodcoloringscangrowfrom30to60daysafteringestionbyadults.Sincetartrazineisubiquitousintheprocessedfoodsupply-some37,000foodscontainit,accordingtoareportdonebytheNationalAcademyofSciencesin1994-asimple,no-additivedietisneededforthosewithasensitivitytotartrazinecompoundsinfoods.

FatSubstitutes-TheNewFoodAdditives

Intheinterestofloweringfatcontentinthedailydiet,fatsubstitutesarebeingdevelopedandusedinprocessedfoods.Manyoftheseproductshavenotundergonetestingasfoodadditivesbecausetheyaredevelopedfromfoodsthatareeateninthedailydiet.Insufficientresearchhasbeendoneonfatsubstituteslikeoatrim,olestra,andSimplese(dextrin)todeterminethehealthproblemstheymaypose.Foodallergyandfood-sensitivityproblemsmayincreaseastheseproductspermeatethefoodsupplyandconsumersareunawarethatoatrimismadefromoatsanddextrinfromwheat,tapioca,orcorn.Inaddition,proteincomponentsofeggwhiteandmilkmaybeusedintheseproductswithoutanyindicationonthelabel.

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2FoodAllergyTestingByGeorgeE.Shambaugh,Jr.,M.D.

Therearetwodistincttypesoffoodallergy.Thefirstiseasilydiagnosedbyboththeallergicpersonandthephysicianandresultsfromeatinganallergenicfoodthatisconsumedonlyoccasionally.Symptomsofareactiontothisfoodoccursoonaftereatingitsothepersonusuallyrecognizestheconnectionbetweenthefoodandthereaction,andlearnstoavoidthefood.Nodiagnostictestsareneededotherthanthisoneexperience.Infact,suchafoodshouldnotbetestedbecauseanaphylacticshock,whichcanbefatal,mayoccurfromaskintestorfeedingtest.

Thesecondtypeoffoodallergyisquitedifferent.Itisappropriatelycalledahiddenfoodallergy.Neithertheallergicpersonnorthephysicianislikelytosuspectthatchronicsymptomsarecausedbyafoodthepersonconsumesdailyorseveraltimesaweek.Thesearesomeofthesymptomscausedbyahiddenfoodallergy:

headaches

afeelingofbrainfog

impairedmemory

mentalconfusion

chronicfatiguedespiteadequatesleep

chronicstuffynose

persistentheadcoldsthatlastmorethantheusualweekto10days

indigestion

heartburnwithbloatingandgas

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diarrheaorconstipation

muscleandjointpainandtenderness

fibromyalgia

recurrenthivesofunexplainedorigin

ThesehiddenfoodallergieswerefirstrecognizedbyresearchersDr.AlbertRoweofCalifornia,Dr.WayneDukeofOklahomaCity,andDr.RogerVaughanofRichmond,Virginia.Dr.HerbertRinkel,anallergistfromKansasCity,withDr.TheronRandolphandDr.MichaelZellerofChicago,authoredaclassictextentitledFoodAllergythatdescribedindetailthiscommonbutgenerallyunrecognizedcauseofchronicillness.Dr.Rinkelmadetwoimportantfoodallergydiscoveries:areliabletestforhiddenfoodallergiesandtherotarydiversifieddiet(rotationdiet)neededbythesepatientstopreventallergiestofoodseatenfrequently.

Dr.Rinkel'spersonalexperienceledhimtofindatestforhiddenfoodallergy.WhileastudentatNorthwesternMedicalSchool,Rinkeldevelopedapersistent,annoyingstuffy,drippynose.Hesuspectedhemightbeallergictoeggs.Hisfather,afarmer,senthimagrossofeggseachweektohelpfeedhiswifeandtwochildren.Totestthisidea,Rinkelbrokethreeeggsintoablenderanddrankthemixture.Nothinghappened.Stillsuspectingeggs,however,heavoidedthemforsomedays.Thenheattendedabirthdaypartywhereheateapieceofangelfoodcakeandpromptlyfelltothefloor,brieflyunconscious.Whenherecovered,hewonderedwhethertheavoidanceofeggsforfourormoredayshadcausedtheviolentreactiontotheeggwhitesinthecake.Hetestedhimselfagain,andagainexperiencedaviolentreaction.Rinkelproposedthatcompletelyavoidingaspecificsuspectedfoodforfourtosevendays,andthenexperiencingadefinitereactionaftereatingit,couldidentifyitasahiddenfoodallergy.

Dr.Rinkel'stesthasremainedthegoldstandardfeedingtestforhiddenfoodallergies.Itcanbedoneathomebyanyonewho

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suspectsanallergytoafrequentlyeatenfood.However-andthisisimportant-suchatestcanresultinaviolentreactionsuchastheoneDr.Rinkelexperienced,oranepilepticattackorevenaheartattack,soself-testingcanberisky.

AnalternativetestforhiddenfoodallergieswasdiscoveredbyDr.CarltonLee,whosewifesufferedsevere,life-threateningasthma.Inadditiontodust,molds,andpollens,Dr.Leesuspectedoneormorecommonfoods;hebegantotestherwithtinyamountsofafoodextractinjectedintradermallyatvariousdilutions.Heobservedthatwhenaparticulardilutionofacertainfoodcausedhiswife'sasthmatoincrease,asecondintradermalinjectionofaweakerdosecouldimmediatelyrelievetheincreasedbreathingdifficulty.Lee,acarefulobserver,concludedthatbyintradermaltestingofasuspectedfood,exacerbatedsymptomscouldbeturnedoffbyamoredilutedinjection.

ThewifeofDr.JosephMiller,anallergistinMobile,Alabama,alsohadasthma.Herasthmawassevereandpoorlycontrolled.AfterheheardDr.Leelectureabouthisobservations,Millertriedthemethodwithhiswife.

Drs.LeeandMillerprefersubcutaneousinjectionsoftheneutralizingdoseonceortwiceaweekfortreatingfoodandenvironmentalallergies.Otherclinicsusesublingualdropsoftheallergenicfoods,prescribeddaily,toachievesimilarresultsbasedontheprotocolsofDr.DavidMorrisofLaCrosse,Wisconsin.ThesetreatmentsareusuallycombinedwithRinkel'srotarydiversifieddietforbestresults.

Therearealsoothertestsavailableforfoodandinhalantallergies.TheRAST(Radioallergosorbent)testmeasuresthepresenceoffood-specificIgEinabloodsample.TheELISA(enzymelinkedimmunosorbentassay)methodoftestingidentifiesIgEandIgEantigens,whichcanbeusefulindetectingfoodsensitivities.Thereissomeconcernamong

professionalsaboutthevalueofthesetestsinmakingadiagnosis.Sountilabettertestingprotocolcanbeidentified,acombinationofapproaches-detailedfoodandnutritionhistory,asymptomchecklist,and

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whateveranalyticaltestingisappropriatefortheindividual-seemstobethebestwaytodiagnoseandtreathiddenfoodallergens.

Findingouthowmanysubstancesyouareallergictoisalsoofprimeimportanceintreatment.Ifapersonisallergictodustandmoldsorpollens,andtooneormorecommonfoods,andtochemicals,thebestclinicalresultsareachievedbytreatingallthreeallergies:inhalants,foods,andchemicals.Itisunusualforsevereallergicsymptomstobecausedbyonlyoneoftheseallergens.Anotherfactortoconsiderinassessingallergicsymptomsisyourlevelofstress,eitherphysicalormental,orboth.Lifestylechangesmaybeneededtoseefullbenefitfromfoodallergytreatmentprograms.

Nutritionaldeficienciesandhormonalimbalancesalsocontributetotheacquisitionofallergies.Thyroidhormonedeficiencyaggravatesallergicsymptoms.Estrogenand/orprogesteroneimbalancesandsensitivitiesmayneedtobeevaluatedtodiminishallergicsymptoms.

Foroptimumhealth,vitaminsandmineralsupplementsgreaterthantheRDAmayneedtobeconsidered.VitaminsC,E,andB6havebeenshowntohelpreduceallergicsymptoms.Today'sAmericandietbecomesmoredeficienteachyearasmoreofourfoodisfactory-preparedforconvenienceandincreasedshelflife.

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3CopingwithCeliac-SprueDiseaseCeliac-spruedisease(CS),alsocalledgluten-sensitiveenteropathyornontropicalsprue,affectsabout1inevery2,000peopleintheUnitedStates.DiagnosesofceliacdiseasearemorecommonincountriessuchasIreland,Scotland,andEnglandthantheUnitedStatesbecausetheytendtohaveheightenedawarenessofthecondition.Ithasonlybeensincetheearly1950sthatU.S.medicaldoctorsrecognizedthatceliacdiseaserequiresalifelongcommitmenttoagluten-freediet.WhenmymotherwastoldIhadCS,thepediatriciantoldherI'doutgrowitbyageseven.Consequently,shenevertoldmeIhadCSuntil20yearslaterafterIhadexperiencednumerousmedicalproblemsrelatedtothecondition.

Celiacdiseaseisassociatedwitheatingtheglutenproteinsfoundinwheat,rye,barley,triticale,andoats.Inpeoplewiththecondition,eatingthesegrainspreventstheintestinefromabsorbingenoughnutrients,andcanleadtobacteriaandfungalovergrowthinthegut.Researchhasshownthataslittleas1/2teaspoonofwheatflourcanaffectintestinalabsorption,leadingtoB-vitamindeficiency,especiallyfolicacid.Thepoorabsorption,calledmalabsorption,leadstoabdominaldistension,musclewasting,andfatigue.Inchildrenitisoftendiagnosedasfailuretothrive.

HistoricalPerspective

ARomanphysicianwroteaboutceliacdiseaseasearlyasA.D.250.In1888,SamuelGee,M.D.,wroteOntheCoeliacAffliction,but

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itwasn'tuntilthe1950sthatcertaincerealgrainswereidentifiedasharmfultothosewithceliacdisease.ItwasnotedthatpreviouslydiagnosedceliacpatientsinHollandimprovedduringthewaryearswhengrainproductswereinshortsupply.

Theninthe1960sphysiciansassessingdisordersoftheskindiscoveredthatanitchyrashcalleddermatitisherpetiformismaybecausedfromvilliatrophyinthesmallintestines.Agluten-freedietwasrecommendedforthiscondition.

Bythelate1970simmunologicalabnormalitieswereconsideredinthediagnosisofceliacdisease.Currentmedicalresearchisfocusingonthegeneticandimmunologicalfactorsofglutentoxicity.Biochemistsareworkingonidentifyingtheaminoacidfractionsofglutenthatcausethevillousatrophyseeninceliacanddermatitisherpetiformis.

Inthe1980soneofthecontroversiesinCSfocusedontheuseofoatsinthediet.SomeindividualswithCScantolerateoatmealwithoutrecurringsymptoms;butthepurityofoatproductshasalsobeenquestioned.Processingequipmentusedforwheatproductsmaybeusedforoatmeal,creatingacross-contamination.Theuseofoatsinagluten-freedietcontinuestoremaincontroversial.

Symptoms

Symptomsofceliac-spruediseasecanappearatanyage.Inadultsitislikelythatsymptomshavebeentoomildtobenoticedforyearsbeforeatraumaorstressfullifeeventtriggersthediagnosis.Thereisclearevidencethatgeneticsisasignificantcomponentinthedisease.Anotherfactorintheonsetofdiseasesymptomsisatrigger.Thattriggermaybeenvironmental(eatingalargeamountofwheatfoods),situational(emotionalstress),physical(pregnancyorsurgery),orpathological(viralinfection).

Celiacorglutenenteropathysymptomscanappearatanytime.Recentevidenceindicatesthatitisnotuncommonforsymptomstodisappearduringlatechildhoodandreappearinadulthood.Duringthislatentperiod,considerabledamagemay

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bedonetothesmallintestine,causingthebodytobedeprivedofnutrientsneededduringgrowthandfertilityperiods.Celiacswhodonotfollowagluten-freedietstandagreaterchanceofgettingcertainkindsofcancer,likeintestinallymphoma,andhavingreducedfertility.

Likefoodallergies,celiacdiseaseistreatedbyavoidingspecificfoods.Somepeoplehaveonlymarginalsuccessatimplementingatotallygluten-freedietbecausegrains,especiallywheat,areusedinawidevarietyoffoodproducts.

Ifuntreated,orifceliacscontinuetoeatgluten,theycandeveloplactoseintolerance.Lactoseisthesugar/carbohydratefoundindairyproducts.Lactosesugarneedstobebrokendownbythelactaseenzyme,whichisproducedbythevilliinthesmallintestine.Sinceglutendamagesthevilli,untreatedceliacscanhaveproblemsdigestingmilkandmilkproducts.

Celiacscanalsohaveotherfoodsensitivities.Eventhoughtheyfollowagluten-freediet,theymaybesensitivetoproteinsineggsorsoy,orMSG,orothercommonallergens.Whiletheseallergensdonotdestroythevilliinthegut,theycancauseleakygut,withsymptomsjustlikethosethoseotherpeoplewithfoodallergiesexperience.

Adultceliacdiseaseisagreatmimicofotherdiseases.Addtothattheoutdatedinformationfrequentlytaughttomedicalstudentsandyoucanseewhydiagnosismaybeaproblem.Herearesomecommonsymptomsofceliac-spruedisease.

GastrointestinalComplaints

NongastrointestinalComplaints

Diarrhea Dermatitisherpetiformis

Constipation Fatigue

Lactoseintolerance Anemia

Abdominalpain Bonepain/fractures

Nausea/bloating Depression

Weightloss Neurologicalcomplications

Pseudo-bowelobstruction

Poordiabeticcontrol

Lymphoma Infertility

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GastrointestinalComplaints

NongastrointestinalComplaints

Pancreatitis Arthralgias

Dentalenameldefects

Malabsorptionofnutrientsfromadamageddigestivetractusuallybeginswithfeelingsoffatigue,weakness,lassitude,weightloss,soretongue,musclecramps,scalyskin,jointpain,andaprotrudingabdomen.SupplementsofvitaminsA,D,E,andKareusuallyrecommendedtoovercomedryskinandaidvilligrowthintheintestine.Diarrheafrequentlyresultsincalciumandmagnesiumlossesthatcanleadtomoremusclecrampingandjointpains,sosupplementsofthosemineralsarefrequentlyrecommendedbynutritionists.

Anothernutritionalfactorinceliac-spruediseaseisimpairedproteinmetabolism.Anemiacanresultfromthelossofproteinsinthegut.Musclewastingandweaknesscanbereversedwithadequateproteininthediet.

Diagnosis

Althoughasmallintestinalbiopsyremainsthegoldstandardfordiagnosisofceliacdisease,severallessinvasivescreeningtestsarenowavailable.BloodantibodytestscanhelpdetectCS.OthertestslikeIgAassaysandELISA(enzyme-linkedimmunosorbentassays)canbeusefulinidentifyingthisdisorder.

Asmallintestinalbiopsyisdonebypassingasmallflexibletubedownthethroat,throughthestomach,andintothesmallintestine.Attheendofthistubeisametalcapsulehousingasmallcylindricalknifeandoneortwoholes.Suctionisappliedthroughthetubeandminutepiecesofthesmallintestinearecutoffbytheknife.Thetube

isremovedandthetissuesamplesareexaminedunderamicroscopefordiagnosis.

TreatmentofCeliacDisease

Adietthatexcludeswheat,oats,rye,andbarleyisthecornerstoneoftreatmentforceliacdisease.Smallamountsofglutenin

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thedietmaynotcauseanoticeablereactionornoticeablyhigherlevelsoftheantigliadinantibodybuttheycanstillactivateimmuneresponsesthatproducefood-sensitivitysymptoms.

Maize(corn)andriceareconsiderednontoxicandusedaswheatsubstitutesinthedieteventhoughtheyaremembersofbiologicalsubfamiliesthatincludegrainscontaininggluten.

Debateoverhowstrictaglutenfreedietshouldbefollowedcausesconfusionformanyandresultsinsomepeoplebeinglessvigilantthanisnecessary.Aneight-year-oldboywhoseonlyreportedexposuretoglutenwasaHolyCommunionwaferonceaweekhadpoorgrowthandpartialatrophyofthevilliinhisintestinefromthatsmallamount!Thedebatecontinuesonhowmuchistoomuchgluteninaglutenfreediet.

RecentdevelopmentofELISAhome-testkitshavedetectedthatsomecommercialfoodssoldasglutenfreestillcontainsmallamountsofgliadin,theproteinfoundingluten.Upto1milligramofgliadinper100gramsofdryproducthasbeenshowntobepresentinfoodsthatarelabeledglutenfree.Nogovernmentlabelingprogram(orenforcementofglutenfreelabelaccuracy)existsintheUnitedStates,makingithardforpeoplewithceliacdiseasetopurchaseready-to-useproducts.

IfcertainpeoplewithCSdonotadheretoastrictglutenfreediettheymaysufferfromsignificantlydecreasedabsorptionofnutrientsinthesmallintestine.Thismeansthattheirbodieswillnotbeabletobenefitfromeventhehealthiestdiet.Dietscontainingaslittleas2-5gramsglutenperdayhavebeenreportedtocausegastrointestinalchanges(100gramsofwheatflour=7gramsgluten;1slicewhitebread=1gramgluten).Thewheatkerneliscomposedof40differentcomponentsand4gliadins.Researchhasnotyetfullyidentifiedwhichcomponentsindividuallyorincombinationcontributetothe

foodallergyproblemsofceliacdisease.Somisinformationoftenaboundsinthislifelongfoodallergy.

Long-termsignificanceofminorchangesintheintestinesofpeoplewithceliacdiseaseareuncertain.Celiacswhocontinuetoconsumefoodsthatcontainglutenhavebeenreportedtohaveanincreasedrateofintestinalmalignancies,possiblydueto

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intestinalpermeabilityorfree-radicaldamagefromtheglutenincommongrains.Theymaysufferfromdiarrhea,malodorousstools,abdominaldistention,anemia,andimpairedvitaminKabsorptionthroughouttheirlife.

BasicsofaGluten-FreeDiet

Stockingthekitchenwithsomebasicfoodscanprovidevarietytothegluten-freediet.Anall-purposerice-orpotato-basedgluten-freebakingmixcanbeusedforpancakes,muffins,cookies,andcakes.Cornstarch,tapioca,orsweetriceflourmakesagoodthickenerforgraviesandstews.Cookingoilsandbutterormargarineareusedonlysparinglysincepoorabsorptionoffatisacommonproblem.Xanthangum,bakingsoda,andbakingpowderareusedforleaveningquickbreadsmadewithriceorpotatoorbeanflours.Youwillfindmanygluten-freerecipesinLivingwithFoodAllergiestomakeagluten-freedietdeliciousforthewholefamilytoenjoy.

Learningthefoodstoavoidonaceliacdietisalotlikelearningtodriveacar.Therearemanyfoodsthatcanbehazardoustoyourhealthjustlikeroadhazardscanimpairyourdriving.Youneedtostayalert,butyou'llsoongetusedtoit.Herearesomeofthefoodsthatcontaingluten;payspecialattentiontotheseonfoodlabelsandmenusandlearntoavoidthem.

bagels

barley

beer

biscuits

bran

bread

bulgur

couscous

croutons

durum

flour

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grahamflour

grahamcrackers

kamut

macaroni

malt

maltflavoring

maltedmilk

maltvinegar

matzomeal

muesli

oatbran

pasta

rye

semolina

spelt

triticale

wheat

wheatgerm

wheatstarch

wholewheat

EatinginRestaurants

Whenorderingfoodinrestaurants,requestthatbreaditemssuchastoast,rolls,orcroutonsbeleftoff.Thatwayyou'llavoidcrumbsstickingtoyoursafefood.TacosandChinesefoodsarenotnecessarilysafebecausecerealfillersmaybeaddedtothemeatfillings.SoysauceisabigoffenderinChineseandJapaneserestaurantsbecausemanysoysaucesaremadefromwheataswellassoybeans.

CopingwiththeCSDiet

IfyouhaveCS,you'llneedtoresearcheveryfoodyouputintoyourbody.Don'tbecomplacentaboutcheckingwithfoodman-

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ufacturers,becausetheychangetheiringredientsfrequently.Oneyearchewinggummaybedustedwithcornstarchandanotheryearwithwheatstarch.Ifyoudon'tfeelwell,orfindsymptomsrecurring,recheckfoodlabels.

Alsobeawarethatover-the-counterandprescriptionmedicinesmaycontainglutenorgliaden.Askyourpharmacisttocheckonthisforyou.

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4HinitsonLivingwithFoodSensitivitiesManypeoplewithfoodallergiesareoverwhelmedwiththechangesintheirdailyeatinghabitsthatmaybenecessaryforthemtofeelbetter.Whetheryouareapersonwithanintolerancetomilk,theparentofanewlydiagnosedceliacchild,oranadultcancerpatientwhoseradiationtherapymayhaveresultedinfoodsensitivities,it'simportanttoestablishthemind-setoflearningeverythingyoucanabouttheproblem.Thenyouwillbemorepreparedtosetrealisticgoalsonhowtomodifypersonalandfamilylifestyles.

Somefamilieswillfinditeasiesttohaveeveryoneeatthesamedietasthepersonwiththesensitivities.Thatwayseparatedishesarenotneeded.Nonallergicfamilymemberscaneatotherfoodswhentheyareoutsidethehome.

Temptations

Afterdiagnosingthefoodsensitivities,thebenefitsofavoidingthereactivefoodsareusuallynotedwithinsixtoeightdays.Itmaytakeaslongassixmonthstoseefullrecoveryofenergyandstamina.Thentemptationbegins.

Thefirsttemptationforsomeonewithfoodallergiesistostarttakinglibertieswiththediet.Thepersonmaygetawaywithalittlebitofanallergenandthinkthatheorsheis''cured"orabletoeatthefoodagain.Eatingalittlebitoftheallergy-producingfoodsoonleadstocravingsformore.Andtheallergycyclebeginsagain.

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Asecondtemptationcomeswhentravelingorvisitingfamilyorfriends.Inanefforttonotbedifferentorcausemoreworkforsomeone,thepersonwithfoodsensitivitiesrelaxesherguardandeatswhatisserved.Whenaninappropriatefoodiseaten,thereisnothingtodoexceptwaitforittomakeitswayoutofthebody.Theilleffectsofeatingthefood-nausea,migraine,stomachdistention,irritability,etc.-usuallysubsidein24-48hours.Thisisareminderthatcarefulmonitoringofthedietisimportant.

Wheninvitedtosomeone'shouseforameal,itiswisetoadvisethemthatyouhavefoodintolerancesorplantobringyourownfood,andletotherstastehowgoodyourdietcanbe.AmajorgoaloftheLivingwithFoodAllergiesmenusandrecipesistoillustratethatnooneneedstofeeldeprivedfollowingafoodallergydiet.Youjustneedtobeasmartfoodconsumerandlabelreader!

RulesoftheRoad

1.Readalllabelsandaskquestionsabouthowfoodispreparedinrestaurants.

2.Ifyouaresensitivetoafood,eatingitrawwillcausemoreproblemsthancooked.Freshpickedfoodsaremorepotentinallergensthanproducethatisseveraldaysold.Therootortuberfoods(potatoes,beets,carrots)aremorepotentthanthegreens(lettuce,spinach)thataregrownaboveground.

3.Donoteatacombinationofreactivefoodswhenintroducingthembackintoyourdiet.Thecombinedeffectcanproduceapowerfulallergicreactiongreaterthanfromeatingjustonefood.

4.Preparesimplemealsoffourtofivefoods-likethemenusprovidedinLivingwithFoodAllergies-toprovidegoodvarietyandminimizefoodadditivesandchemicals.

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5.Consumeleftoversinonetotwodaysorfreezeimmediatelyafterpreparation.Foodsleftintherefrigeratorforfourtofivedaysmaycontainmold.

SurvivinganAllergyAttack

Noteverystomachacheaftereatingconstitutesafoodallergyreactionbutyouneedtotakespecialcaretoavoidapotentialmedicalcrisis.Approximately3to5percentofAmericanadultsand5to6percentAmericanchildrensufferfromfoodallergies.Thatisover7millionpeoplewhomayingestafoodallergenthatcouldpossiblycauseareactionassevereasanaphylaxis.Thegeneralbodyshockofanaphylaxismayincludehives;vomiting;diarrhea;breathingdifficulty;swellingofthemouth,tongue,andthroat;andarapiddropinbloodpressure.Withoutquickmedicalattention,thispersoncoulddie.

Fortunately,mostfoodallergyreactionsarenotthatsevere.Whilemigrainesandqueasystomachsarebadenough,theyareseldomlifethreatening.Symptomspassin24-48hours,andtheseverityofthepainmaybeenoughtopreventconsumptionoftheallergenagain.

HelpforaQueasyStomach

Itisfrustratingandupsettingtowatchsomeonesufferingwithnauseatryingtoeat.Alltheencouragementintheworldisnotgoingtoeasethediscomfort.Acertainamountofweightlossisusuallyexpecteduntilthegastrointestinaltractcanberestoredtobetterhealth.

Eatingsoothingfoodsisthebestwaytotrytorestoresomecalorieintake.Spicyfoodsshouldbeavoidedsincetheyarefrequentlyassociatedwithallergiesandintolerances.Ofcourse,plentyofclearfluidsarenecessarytomaintainhydration.

Itisimportanttoeatsomethingevenwhennauseaissevereand

prolonged.Anemptystomachservesasaholdingtankfor

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digestiveacids,whichcanmakethenauseaworse.Eatingsmallamountsofsoothingmealscanstartthedigestiveprocessandhelpreducethenausea.

Hereareafewtipstorememberwhentryingtoovercomethequeasystomachcausedfromeatingfoodswithallergens.

Avoidspicyandhigh-fatfoods.

Donoteatrawfoods(vegetablesandfruits).

Avoidmilkproducts.

Selecttubervegetables(sweetpotatoes,potatoes)orriceasthecarbohydrate,andchicken,turkey,orfishastheproteinfood.

ManagingaRotationDiet

Followingafour-dayrotationdietcanbestressfulduringthefirstcoupleweeks.Oneoftheeasiestwaystoadapttothisneweatingstyleistotakethemenuthatfitsthefoodallergenregimeanduseanindexcardsystemtokeeptrackoftheregime.

Labeleachmealwiththedayandmeal.Example:"Day1Breakfast,""Day1Lunch,"etc.

Writethefoodslistedforthatmealontheindexcard.Repeatthisforallfourdays.Onday5,beginusingday1again.

Afterthefirstweek,thewholeday'smenucouldbewrittenononelargerindexcardandmealscouldbeshuffledaroundforvariety.Example:Day1LunchservedforDay1Dinner,Day2BreakfastservedforDay2Lunch,etc.

Youcancreateashoppinglistonanotherindexcardforeaseofpickingupgroceriesinthesupermarketsincesubstitutionsarenotrecommended.

KnowingYouAreGettingBetter

Thejourneybacktohealthandvitalityforthosesufferingfromfoodintolerancesbeginswithbeingabletoevaluateyourpro-

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gress.Usingasymptomchecklist,youcanseehowwellthedietandlifestylechangesareworking.Completingasymptomchecklistevery30-60dayscanbeavaluabletoolforhealth-careproviderswhomayoffersuggestionsforalteringyourregime.Somarkyourcalendarandcompleteasymptomchecklistliketheoneonthispageregularly.

SymptomChecklist

Date__________

SymptomPointScale:Usethepointscalebelowtorateeachsymptomfrequentlyassociatedwithfoodintolerances.

0=Neverhavesymptom

1=Occasionallyhavesymptombutnotsevere

2=Occasionallyhaveseveresymptom

3=Frequentlyhavesymptombutnotsevere

4=Frequentlyhaveseveresymptom

DigestiveTract

Nauseaandvomiting _____

Diarrhea _____

Constipation _____

Bloatedfeeling _____

Belchingorpassinggas _____

Stomachpainsorcramps _____

Heartburn _____

Bloodand/ormucousinstools _____

Total _____

JointsandMuscles

Painsorachesinjoints _____

Arthritis _____

Stiffness _____

Painorachesinmuscles _____

Feelingofweaknessortiredness_____

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Swollenjoints _____

Painsinlegs _____

Total _____

Head

Headaches _____

Faintness _____

Dizziness _____

Insomnia,sleepdisorder _____

Total _____

MouthandThroat

Chroniccoughing _____

Gagging,frequentlyclearingthroat

_____

Sorethroat,hoarseness,lossofvoice

_____

Swollenordiscoloredtongue,lips

_____

Cankersores _____

Itchingonroofofmouth _____

Total _____

Weight

Bingeeating/drinking _____

Cravingcertainfoods _____

Excessiveweightgain _____

Compulsiveeating _____

Fluidretention _____

Total _____

Eyes

Wateryoritchyeyes _____

Red,swollen,orstickyeyelids _____

Bagsordarkcirclesundereyes _____

Total _____

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Nose

Stuffynose _____

Chronicallyred,inflamednose _____

Sinusproblems _____

Hayfever _____

Sneezingattacks _____

Excessivemucous _____

Total _____

Emotions

Moodswings _____

Anxiety,fear,nervousness _____

Anger,irritability,aggressiveness

_____

Argumentativeness _____

Frustration;frequentcrying _____

Depression _____

Total _____

Mind

Poormemory _____

Difficultycompletingprojects _____

Underarchiever _____

Confusion _____

Easilydistracted _____

Difficultymakingdecisions _____

Total _____

Lungs

Chestcongestion _____

Asthma,bronchitis _____

Shortnessofbreath _____

Persistentcough _____

Wheezing _____

Total _____

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Skin

Acne _____

Itching _____

Hives,rash,dryskin _____

Hairloss _____

Total _____

Ears

Itchyears _____

Earaches,earinfections _____

Ringinginears _____

Hearingloss _____

Total _____

Heart

Irregularorskippedheartbeat _____

Rapidorpoundingheart _____

Chestpain _____

Total

EnergyandActivity

Apathy,lethargy _____

Fatigue _____

Hyperactivity _____

Restlessness _____

Poorphysicalcoordination _____

Stutteringorstammering _____

Slurredspeech _____

Total _____

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Other

Frequentillness _____

Frequentorurgenturination _____

Genitalitchordischarge _____

Analitch _____

Total _____

GrandTotal _____

Circlethosethathavethehighestscore.Seewhatscoresdiffereachmonthandhowthetotalscorechangeswhenyoufollowafood-allergydiet.

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5DietsforTreatingFoodAllergiesThehealthyintestineallowsonlynutrientstopassthroughthebloodstream.Whentheintestinalwallisdamaged,undigestedmoleculesofprotein,fat,andstarchescanenter.Thesesubstancesarerecognizedasforeigninvadersandcantriggerresponsesinthegutandotherorgansofthebody.Thus,foodmaytriggersymptomsofachingjoints,itchyskin,fatigue,indigestion,headaches,andconstipation.

Treatmentapproachesdifferforfoodallergiesversusfoodintolerances/sensitivities.Foodallergyisusuallytreatedwithappropriatetesting;thentotalavoidanceofthesubstanceisadvised.Foodintolerancehaslessdefinedsymptomsanddiagnosis.Minimizingexposuretocommonfoodallergensisamajorfactorinregaininghealthandvitality.Formany,thefour-dayrotationdietswillhelpreduceexposuretothesamefoodallergenswhilepromotingintestinalhealing.Afour-dayrotationdietisusuallyfollowedforaminimumof30-90days.Somephysiciansevenrecommendfollowingafour-dayrotationdietforsixmonthstoayear.Afterthespecifiedperiod,reactivefoodsareusuallyintroducedgraduallytoseewhatreactionoccurs.Somepeoplecanbegintoeatsomeoftheirreactivefoodsonalimitedbasis.

AbouttheFour-DayRotationDiet

Oneofthemosthelpfulwaysofreducingfoodsensitivitiesorfoodintolerancesistofollowafour-dayfoodrotationdiet.The

Page38

purposeofthisregimenistominimizeexposuretoallergensinafoodbyconsumingthatfoodonlyonceeveryfourthday.

Sincethemicrovilliinthesmallintestineregenerateeverythreetofourdays,damagedonebyaparticularfoodislimitedtoaone-dayexposureandthenthedigestivetracthealsitselfbeforethatfoodiseatenagain.

Milkproducts,eggs,wheat,andcornarethemajorfoodintolerancesbuteachpersonmayhaveatotallyuniquelistofreactivefoods.Oneperson'spoisonmayprovideanotherindividualanexcellentnutrition.

Highlysensitivepeoplemayevenneedtovarythetypeofvegetableoilsusedeachday.Fortunately,manydifferentkindsofvegetableoilsareavailable-sunflower,sesame,olive,walnut,avocado,corn,safflower.

Ifyouhavesymptomsduringthefour-dayrotationperiod,writethemdown(i.e.,''lotsofgasduringtheday"or"heartburnaftereatingdinner").Shouldthesesymptomsrecur,certainfoodsmaybecausingaproblem.Furthereliminationmaybeneededtoidentifywhichfoodiscausingthesymptoms.

Aftercontinuingonarotation-dietregimeforthreetosixmonths,youmaybegintoreintroducefoodsandevaluateiftheystillcauseproblems.Eachweekintroduceonenewfoodandrecordanyunusualsymptoms-attitudechange,alertness,achesandpains,rapidpulse,hearingorvisiondifferences,fatigue,etc.Sincemanyfoodscausedelayedreactionsupto72hoursaftertheyareeaten,youneedtobealertforsymptomsuptothreedaysafterconsumingit.Ifthereisareaction,continuetoavoidthatfood.Ifthereisnoreaction,addthatfoodtoyourrotationdieteveryfourdays.Ifyoueatthefoodmorefrequentlythanthatyoumayredevelopasensitivitytothatfood.

Varietyisthesecrettolivingwithfoodsensitivities.Avoideatingthe

samefoodsdayafterday.Experimentingwithnewfloursandingredientscanbearewardingexperienceinmealplanning.Newtastesandtextureswilldelightthepalateofmanyfood-sensitiveindividuals.

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Afour-dayrotationdiettakesahighlevelofcommitmentandcompliance.You'llneedtime,motivation,andfamilysupporttomakethisstepinthetreatmentprocessareality.

Tobegin,stopeatingmixturesoffoodwherehiddeningredientsmaybepresent,sothatfoodtolerancescanbecarefullyconsidered.Eatingaplainandsimpledietkeepsfoodallergenstoaminimumandallowsforhealthyintestinalrecovery.Ahealthygutresultsinimprovednutritionalstatusinthebody.

Oneofthemajorproblemsinplanningarotationdietistofindacompletelistofallfoodswithinonefoodfamily.AcompleteguidetomostfoodsisincludedintheFoodFamilyIndexesinAppendixB.

Four-DayRotationDietMenus

Yourfour-dayrotationdietplanmustbeindividualizedbecausenotwopeoplehavethesamefoodsensitivities.Thisprocesscanseemlikeamonumentaltaskforsomeoneunfamiliarwithfoodfamilygroupingsandlittleinterestinplanningmeals.Thisbookhasdonetheworkforyou.

Wheat-FreeDiet

Manyprocessedfoodscontainwheatasaningredient;therefore,itisimportanttoknowthenamesofingredientsthatindicatethepresenceofwheat.

all-purposeflour

bran

breadcrumbs

breadflour

bulgur

cakeflour

crackedwheatflour

crackermealandcrumbs

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durum

enrichedflour

farinaflour

glutenflour

grahamcrackersandcrumbs

grahamflour

hydrolyzedvegetableprotein(HVP)**

malt***

maltsyrup***

monosodiumglutamate(MSG)**

pastryflour

phosphatedflour

semolina

wheat

wheatflour

wheatgerm

Wheat-FreeFour-DayRotationDiet

Day1

BreakfastOatmeal,Milk,Grapes

LunchTunasalad,RiceFlourMuffins*,Freshfruitcup

DinnerBakedflounder,Rice,Asparagus,Coleslaw

SnacksOatmealCookies*

*Recipeincluded**Glutenand/orwheatisoftenpresentbutnotalways.***Althoughglutenisnotpresentintheseproducts,theproteinofmaltedbarleymaybringaboutareactiontothosesensitivetogluten.

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Day2

BreakfastAmaranthGranola*,Apple

LunchGroundbeefpatty,Frenchfries;Carrotsalad

DinnerFlankstaek,Bakedpotato,Spinach,Tomatosalad

SnacksAppleCrisp*

Day3

BreakfastTeffBananaMuffins*,Papaya

LunchItalianChicken*,Freshfruitsalad

DinnerCornishhen,CornbreadStuffing*,Peas,Romainelettuce

SnacksTeffChocolateChipCookies*

Day4

BreakfastOrangeQuinoaMuffins*,Grapefruit

DinnerLambchop,Bakedsweetpotato,Greenbeans

DinnerCheesepizzawithQuinoaPizzaCrust*

SnacksStrawberries,OrangeQuinoaMuffins*

*Recipeincluded

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Corn-FreeDiet

CornisoneofthemostwidelyusedingredientsinAmericabecauseitiseasilyandcheaplygrown.Corncanbefoundinpracticallyallprocessedfoodsandthereforeisoneofthemostdifficultfoodstoavoid.Learninghowtoidentifycorninitsmanyformsisthefirststepindevelopingacorn-freediet.

Corncanbemadeintocornsyrup,cornmeal,cornoil,andcornstarch.Itcanbefurtherprocessedinto:

modifiedfoodstarch**

dextrin

fructose

maltodextrins

dextrose

lacticacid

sorbitol

mannitol

caramelcolor

alcohol

Cornisusedinthepreparationofmorefoodsthananyotherediblegrain.Belowisonlyapartiallistofsomeofthemanyfoodsinwhichcornmaybeused.

babyfoods

bacon

bakingmixes

bakingpowders

battersforfrying

beers

bleachedwheatflours

bourbonandotherwhiskeys

breadsandpastries

cakes

**Modifiedfoodstarchcanalsobederivedfromotheringredients,suchastapioca,potatoes,orwheat.

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candles

carbonatedbeverages

catsups

cereals

cheeses

chili

chopsuey

chowmein

coffee,instant

colas

cookies

confectioners'sugar

creampies

eggnog

fish,preparedandprocessed

foods,fried

Frenchdressing

frostings

fruits,cannedandfrozen

fruitjuices

fruitpies

fryingfats

gelatindesserts

glucoseandfructoseproducts

grahamcrackers

grapejuice

gravies

grits

gums,chewing

gin

gingerale

hams,cured

Harvardbeets

ices

icecream

jamsandjellies

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leaveningagentsandyeasts

liquors

margarineandshortenings

meats,processedandcoldcuts

milk,inpapercartons

monosodiumglutamate(MSG)

peanutbutterandcannedpeanuts

pickles

powderedsugar

puddingsandcustards

saladdressings

salt

sandwichspreads

saucesforsundaes,meats,fish,etc.

sausages

sherbets

softdrinks

spaghetti

soups,creamed,thickened,andvegetable

soymilk

syrups,corn

teas,instant

tortillas

vanillin

vegetables,canned,creamed,andfrozen

vinegar,distilled

waffles

wines

Remembertoreadthelabels.Someoftheproductsmaybecorn-free.

Corncanalsobeusedinotherways.Plasticfoodwrappers,waxedpapercartonsformilkandsomejuices,papercups,andwax-coatedpaperplatesaredustedwithcornstarchtopreventsticking.Cornstarchiseveninbodypowders,cosmetics,toothpastes,andsoaps.Cornproductsareusedinmanymedicines

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andvitamins.Cornmayalsobeusedasanadhesiveforpostagestampsandenvelopes.

Becauseofthewidespreaduseofcorn,theonlywaytobesuretoavoiditisbypreparingallfoodsathome.Corn-freecookingisstilltheeasiestpartofstayingonacorn-freediet.Simplysubstituteanotherstarchforthickeningfoods.Buycorn-freebakingpowderandusemaplesyrup,honey,orsugarinplaceofcornsyrup.Usecorn-freeoil,suchassaffloweroil.

Corn-FreeFour-DayRotationDiet

Day1

BreakfastSpeltBiscuits*,Strawberries

LunchGroundbeefpatty,Frenchfries,Carrotsalad

DinnerFlanksteak,Bakedpotato,Broccoli,Freshfruitcup

SnacksSpeltChocolateChipCookies*

Day2

BreakfastOatmeal,Milk,Banana

LunchItalianChicken*,OatBiscuits*,Freshfruitsalad

DinnerCornishhen,OatmealShortbread*,Peas,Romainelettuce

SnacksRaisinOatmealCake*

*Recipeincluded

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Day3

BreakfastAmaranthGranola*,NutMilk*,Prunes

LunchTunasalad,AmaranthMuffin*,Grapes

DinnerBroiledsalmonfilet,Rice,Greenbeans

SnacksChocolatePecanAmaranthBrownies*

Day4

BreakfastPoachedeggonwholewheattoast,Grapefruit

LunchCheesepizza,Corn-freepizzacrust

DinnerLambchop,Bakedsweetpotato,Asparagus

SnacksIcecream**

Egg-FreeDiet

Eggisprobablythesecondmostcommonfoodallergyininfantsandyoungchildren,witheggwhitescausingthemostproblems.

Eggsarefoundinmostprocessedfoods.Sometimesthepresenceofeggsisnotindicatedonthelabel.Forexample,eggwhitesmaybebrushedonbreads,rolls,pretzels,andotherbakedgoodstogiveaglazedeffect.Wine,beer,realrootbeer,coffee,bouillon,andconsommémaybeclarifiedwithegg.

Eggispresentifthelabelindicatesanyofthefollowing:

albumen

ovalbumin

globulin

ovomucin

*Recipeincluded**Corn-free

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ovomucoid

powderedordriedegg

silicoalbuminate

vitellin

ovovitellin

yolk

livetin

CookingSuggestions

Forcakemixes,use1teaspoonofvinegarforeacheggcalledforintherecipe.Sinceeggisabinder,bakedgoodsmadewithouteggswillcrumbleeasily.Itisbesttomakecupcakesinsteadofafull-sizecake,andtryoneofthefollowing.

Use1teaspoonofxanthangumineachrecipetohelpholdthebakedgoodtogether.

Addanextrahalfteaspoonofegg-freebakingpowderforeacheggcalledforinarecipe.

Forthickeningcreamdishesandsauces,addextraflourorcornstarch.

Agoodsubstitutefor1egginthiskindofrecipeis:

2tablespoonsallowedstarch

1/2tablespoonallowedshortening

1/2teaspoonbakingpowder

2tablespoonsliquidsuchaswater,juice,ricebeverage,etc.

Greaseandlightlyflourthecookiesheettopreventcookiesfrom

spreading.

Addextraingredientslikeraisins,nuts,coconut,seeds,orspicestodisguisetheflavorofegg-freecookiesandcakes.

Substitutemashedbananas,apricotpuree,orpureedvegetablesinplaceofeggs(2tablespoonsforeacheggreplaced).

Useunflavoredgelatin(1teaspoondrygelatinmixedwith2tablespoonsliquid)toreplaceanegg.

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Sincehomemadeegg-freemayonnaisegenerallytastesmorelikeflourandvinegarmixedtogether,itisbesttoavoidrecipescallingformayonnaise.

Egg-FreeFour-DayRotationDiet

Day1

BreakfastTeffBananaMuffins*,Grapefruit

LunchTunasalad,RiceFlourMuffin*,Freshfruitcup

DinnerBakedflounder,Rice,Asparagus,Coleslaw

SnacksTeffChocolateChipCookies*

Day2

BreakfastAmaranthGranola*,Milk,Banana

LunchCheesePizza

DinnerLambchop,Bakedpotato,Spinach,Tomatosalad

SnacksAppleCrisp*

Day3

BreakfastSpeltBiscuits*,Strawberries

LunchItalianChicken,SpeltBread*,Freshfruitsalad

*Recipeincluded

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DinnerCornishhen,CornbreadStuffing*,Peas,Romainelettuce

SnacksQuinoaRaisinCookies*

Day4

BreakfastOatmeal,NutMilk*,Prunes

LunchGroundbeefpatty,Frenchfries,Carrotsalad

DinnerFlanksteak,Bakedsweetpotato,Greenbeans

SnacksOatmealCookies*

Milk-FreeDiet

Milkallergyisthemostcommonallergyamonginfantsandchildrenundertheageofthreebecauseoftheirimmatureorinefficientgastrointestinalsystems.Milkallergycancauseavarietyofsymptomsthroughoutlife.Forexample,afteraperiodofavoidanceandfreedomfromsymptoms,thesymptomsmaychangeifmilkisonceagainingested.Aninfantmaysufferfromdiarrhea,butwhenolder,theyoungchildmaysufferfromrhinitis(chronicstuffynose).

Milkhasmanydifferentproteinfractions,butcaseinandwheyarethemostlikelytocausereactions.

Thewheyfraction,whichcontainslactalbuminandb-lactoglobulin,causesthemostreactions.Individualswhoareallergiconlytothewhey(notthecasein)maybeabletotolerategoat'smilksincethewheyfractiondiffersfromcow'smilk,ortheymaytoleratepowdered,boiled,orevaporatedcow'smilk,

*Recipeincluded

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sincethewheyproteinischangedbytheheatingprocess.Thoseallergictothewhey(lactoseintolerant)willhavetoavoidcottagecheeseandothersoftprocessedcheesesbutmaybeabletotoleratehardcheese,suchasSwiss,Edam,Parmesan,cheddar,Gruyère,andRomano.

Caseinremainsstableduringtheheatingprocess,sopowdered,evaporated,orboiledmilkcannotbeconsumedbyapersonwhohasacaseinsensitivity.Thecaseinissimilarbothingoat'smilkandcow'smilk,sobothmustbeavoided.Even''nondairy"creamers,imitationprocessedcheese,imitationcreamcheese,imitationsourcream,andsoybean-basedicecreammaycontaincasein.

Labelsmayhaveoneofthefollowingnamesifaproductcontainsmilkormilkprotein:

lactose

caseinate

potassiumcaseinate

casein

lactalbumin

lactoglobulin

curds

wheys

milksolids

Goat'smilkmaybetoleratedbysomepeoplewhocannottoleratecow'smilk.Thebestwaytoassesstoleranceistotryfreshgoat'smilk.Ifthatdoesnotproducesymptoms,trycannedevaporatedgoat'smilkinrecipeslistingmilkasaningredient.

SubstitutionsforMilkinRecipes

Anequalamountofanyliquidcanbesubstitutedformilk

Goat'smilk,fresh,powdered,orevaporated,iftoleratedSoymilk;add1teaspoonvanillaorlimejuicetoimprovetheflavor

Banana,nut,oroatmilk

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Vegetablewater,thatis,waterusedtocookvegetablesadd1tablespoonextrashorteningtorecipe)

Fruitjuicesorvegetablejuices(add1tablespoonextrashorteningoroiltorecipe)

Forsourcream,mix1/2cupallowedstarchand3/4cupwater,soymilk,orgoat'smilk;stirin2tablespoonsvinegar

CookingSuggestionsforMilk-FreeDiet

Tryfruitsorfruitjuicesinplaceofmilkonhotcereal.

Chillsoymilkfirstandaddflavoringsuchasvanillaextract.

Freezefreshgoat'smilkfirst,thenthaw;thiseliminatessomeofthestrongflavorandodor.

Usekoshermargarine,bread,andprocessedmeatsthatdonotcontainmilk.

Usefruitjuiceinplaceofmilkwhenmakingquickbreads.

Usepurebrothasasubstituteformilkinsaucesandgravies.

Fryfoodsinsaffloweroilorallowedoilinsteadofbutterormargarine.

Milk-FreeFour-DayRotationDiet

Day1

BreakfastOatmeal,NutMilk*,Grapefruit

LunchSlicedturkeyonromainelettuce,OatmealMuffin*,Carrotsandcelery,Grapes

DinnerBroiledchicken,Bakedsweetpotato,

Asparagus,Coleslaw

SnacksLemonOatmealSquares*

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Day2

BreakfastCornflakes,Ricebeverage,Banana

LunchTunasalad,RiceCrackers*,Tomatoandcucumbers

DinnerPoachedsalmon,Rice,Greenbeans,Broiledtomatohalf

SnacksPopcorn

Day3

BreakfastSpeltBiscuit*,Nutbutter,Orangejuice

LunchGroundbeefpatty,SpeltBread*,Lettuceandtomato,Freshfruitsalad

DinnerBroiledbeefsteak,Bakedpotato,Carrots,Leaflettucesalad

SnacksSpeltFlourPlumCoffeecake*

Day1

BreakfastRiceandBarleyMuffins*,Scrambledegg,Strawberries

LunchHamslice,OrangeBarleyFlourBread*,Spinachsalad,Apple

DinnerPorkchop,CornbreadStuffing*,Broccoli,Bibblettucesalad

SnacksBarleyBananaSpiceBars*

*Recipeincluded

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Gluten-FreeDiet

Theingestionofevensmallamountsofglutenbygluten-intolerantindividualscanleadtodamageinthesmallintestinethatmayincreasetheriskoflymphoma.Celiacdiseaseanddermatitisherpetiformis,askinconditioncloselyrelatedtoceliacdisease,aretheprimarydiseasestreatedwithagluten-freediet.

Presentmedicalevidencesuggeststhateatingfoodswithzerolevelsofglutenwillenabletheseindividualstoavoidseriouslong-termhealthrisks.

Avoidingfoodsthatmaycontainglutencanbeadifficulttaskforsomeonewhoeatsconveniencefoodsfrequently.Mealplanningusuallyrequireshomemadesoupsorstews,freshfruitandvegetables,ricecrackers,potatochips,andunbreadedmeatproducts.

Ageneralruleofthumbistoeliminatethesefoodsthatarefrequentlymadewithwheat:

beer

biscuits

bologna

bouilloncubes

bread

cakes

cereals

chocolatecandy

cocomalt

cookedmeatdishes

cookies

cornbread

crackers

doughnuts

dumplings

flour

*Recipeincluded

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flour-rolledmeats

glutenbread

gravies

griddlecakes

icecream

liverwurst

lunchham

macaroni

matzos

muffins

pastries

rolls

scones

Gluten-FreeFour-DayRotationDiet

Day1

BreakfastGrits,Scrambledegg,Orangejuice

LunchTacosalad(groundbeef),Cornchips

DinnerRibeyesteak,Corn,Spinach,Tomatosalad

SnacksPopcorn,Orangewedges

Day2

BreakfastYogurt,RiceBranMuffins*,Banana

LunchTunasalad,Potatochips,Carrotsalad

DinnerBroiledsalmon,Bakedpotato,Mixedvegetables,Coleslaw

SnacksRicePudding*

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Day3

BreakfastCanadianBacon,CornMuffin*,PapayaCubes

LunchHamsandwichonRiceFlourYeastBread*,Leaflettuce,Freshfruitsalad

DinnerPorkchop,Bakedsweetpotato,Greenbeans,Leaflettucesalad

SnacksIcecream**

Day4

BreakfastTurkeySausage,RiceFlourMuffin*,Apple

LunchChef'ssalad(turkeyandcheese),Romainelettuce,RiceCrackers*

DinnerBakedchicken,Rice,Broccoli,Cucumbersalad

SnacksApplejuice,RiceFlourBrownies*

CombinationAllergenMenus

Avoidingasinglefoodorfoodallergenmaybedifficultenough,buttherearesomepeoplewhoneedtoavoidseveralcommonallergensandstillgetvarietyintheirmeals.

Everyeffortwasmadetokeepthesemenussimpleandtasty.Thefour-dayregimencanberepeatedandmodifiedtomeetindividualpreferences.

*Recipeincluded

**Wheat-free,gluten-free

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Gluten-Free,Milk-Free,Egg-FreeFour-DayMenu

Day1

BreakfastGroundTurkeySausage,Grits,Grapefruit

LunchChickenCaesarsalad,Cornbread*

DinnerOrangeglazedCornishhen,CornbreadStuffing*,Broccoli,Freshfruitsalad

SnacksPeanutButterCookies*

Day2

BreakfastSteamedrice,SoyorNutMilk*,Banana

LunchGroundbeefpatty,Frenchfries,Coleslaw

DinnerBroiledbeeffillet,Bakedpotato,Asparagus,Tomato-and-cucumbersalad

SnacksRiceFlourBrownies*

Day3

BreakfastCornMuffins*,Strawberries

LunchHamslices,Cornbread*,Carrotsalad

DinnerPorktenderloin,Bakedsweetpotato,Greenbeans,Romainelettucesalad

SnacksPopcorn,Pear

*Recipeincluded

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Day4

BreakfastRiceFlourMuffin*,Papayawedges

LunchSalmonsalad,Ricecrackers*,Waldorfsalad

DinnerBroiledgrouper,Wildrice,Peas,RedleaflettuceSalad

SnacksApplesauceRaisinCookies*

Wheat-Free,Egg-Free,Milk-FreeFour-DayMenu

Day1

BreakfastGrits,Orangejuice

LunchSlicedturkeyonromainelettuce,SpicyCornbread*,Orangewedges

DinnerBakedchicken,CornbreadStuffing*,Carrots

SnacksBananaCornmealSpoonbread*

Day2

BreakfastOatmeal,NutMilk*,Applesauce

LunchGroundbeefpatty,OatmealBiscuit*,Tomatosalad,Apple

*Recipeincluded

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DinnerBroiledbeefsteak,Bakedpotato,Broccoli

SnacksRaisinOatmealCake*

Day3

BreakfastRiceFlourStrawberryMuffins*,Banana

LunchTunaonRedLeafLettuce,QuickRiceBranBread*

DinnerBroiledsalmon,Rice,Asparagus,Banana

SnacksPuffedRiceBalls*

Day4

BreakfastCanadianbacon,Rice-and-BarleyMuffin*,Honeydewmelonwedge

LunchHamonBibblettuce,OrangeBarleyFlourBread*

DinnerPorkchop,Sweetpotato,Cucumbersalad,Melonballs

SnacksBarleyFlourSugarCookies*

Gluten-Free,Milk-FreeFour-DayMenu

Day1

BreakfastCanadianbacon,Ricebread,Strawberries

LunchHamsalad,RiceCrackers*,Tomatoandcucumbersalad,Plum

*Recipeincluded

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DinnerPorkchop,SavoryRiceDressing*,Carrots,Redleaflettucesalad

SnacksRiceFlourLemonSquares*

Day2

BreakfastCornflakes,Ricebeverage,RiceFlourMuffin*,Papayacubes

LunchGroundbeefpatty,Frenchfries,Coleslaw

DinnerFlanksteak,Acornsquash,Broccoli,Bibblettucesalad

SnacksMiniFruitcakeCookies*

Day3

BreakfastScrambledegg,Grits,Orangewedges

LunchGroundturkeyburger,SpicyCornbread*,Carrotsalad

DinnerRoastturkey,Bakedsweetpotato,GreenBeans,Freshfruitsalad

SnacksCornMuffin*,Grapefruitjuice

Day4

BreakfastSoyRiceGranola*,NutMilk*,Banana

Lunch Tunaricecasserole,Mixedvegetables,Waldorfsalad

*Recipeincluded

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DinnerBroiledtrout,Rice,Asparagus,Romainelettucesalad

SnacksTeffApplesauceCake*

Wheat-Free,Corn-Free,Milk-FreeFour-DayMenu

Day1

BreakfastScrambledegg,Milletmuffin,Applejuice

LunchChickensalad,Pumpkinmilletbread,Coleslaw,Plum

DinnerCornishhen,Acornsquash,Broccoli,Cucumbersalad

SnacksMillet-ApplesauceCookies*

Day2

BreakfastCreamofrice,NutMilk*,Banana

LunchTunasaladonRiceFlourYeastBread*

DinnerBakedflounder,Rice,Spinach

SnacksRiceFlourMuffin*

*Recipeincluded

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Day3

BreakfastAmaranthGranola*,Papayacubes

LunchGroundbeefpatty,Frenchfries,Lettuceandtomato

DinnerBroiledflanksteak,Bakedpotato,Slicedtomatosalad,Asparagus

SnacksAmaranthCake*

Day4

BreakfastOrangeBarleyFlourBread*,Orangejuice

LunchTurkey,Rice-and-BarleyMuffin*,Orange

DinnerLambchop,SweetPotato,Peas

SnacksBarleyFlourBrownies*

Grain-Free,Egg-Free,Milk-FreeFour-DayMenu

Day1

BreakfastTurkeysausage,Friedpotatoes

LunchTunasaladonLettuce,Potatochips

DinnerBroiledsteak,Bakedpotato,Mixedgreens,Carrots

SnacksPotatochips

*Recipeincluded

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Day2

BreakfastBeefpatty,Grapefruit,Sweetpotatopatty

LunchTacosaladwithgroundbeef,lettuce,tomato

DinnerBroiledsalmon,Bakedsweetpotato,Greenbeans

SnacksSweetpotatochips

Day3

BreakfastFreshporkbacon,Strawberries,Steamedpumpkin,Maplesyrup

LunchSalmon,Caesarsalad(nocroutons)

DinnerVenisonStewwithVegetables*

SnacksFreshfruitinSeason

Day4

BreakfastVenisoncutlet,Pear,Mashedturnippatty

LunchVenisonStewwithVegetables*

DinnerBroiledgrouper,Mashedturnips,Spinach

SnacksBanana

FastingandDetoxDiet

Thosewithseveredigestionproblems-frequentlycausedbyusingantibioticdrugsandover-the-counterpainmedication-

*Recipeincluded

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mayfindthefastinganddetoxificationdietthebestwaytojumpstarttheirjourneytodigestivewellness.

Afastisfrequentlyindicatedinmedicaltextsasthefirststeptocorrectseveredigestiveproblems.Inaddition,eachmajorreligionintheworldhasafastingritual,whichisoftenrecommendedforpurifyingthebody.Fastingallowsthedigestiveorganstorest,whichaidsinthelossofbodyfatandhelpsregulateliverdetoxification.

Ashorttwo-tothree-dayfastcanbeginhealingtheintestinalwallandhelpcontrolfoodsensitivities.Drinkinglotsofwater(orfruitjuice,ifyourbodytoleratesit)helpsfacilitatetheeliminationoftoxins.

Morerestfulsleep,heightenedmentalclarity,eliminationoffoodcravings,andimprovedself-controlhavebeenreportedfollowingfastinganddetoxificationprograms.PatrickKingsley,M.D.,recommendsafive-dayfasttoensuretheadequatehealingofthegastrointestinalmucosa.Anysuchfastshouldonlybeundertakenwiththeadviceandmonitoringofaqualifiedprofessional.

JeffreyBland,Ph.D.,recommendsadetoxificationprogramusingspecificfoodsdesignedtoprovideextranutrientstoaidgastrointestinalhealing.Manyhealth-carepractitionersarebeginningtorecommendhighqualitynonallergenicproteinfoodalongwithnutrientsupplementsduringdetoxificationtoavoidtheproteinlossesobservedinanimalswhowereputonsimilarfastingprograms.

Afterafastordetoxificationregimen,youcanaddfoodsbackslowlyandnoteanysignsoffoodsensitivity.Addingonenewfoodeveryfourdaysallowsyourbestchanceofassessingthatfoodasapossibleirritant.

EliminationDiet

Aneliminationdietisdesignedtoincludeonefoodwithalowantigen

countfromeachfoodgroup.Besureit'safoodforwhichyouhaveastrongtolerance.Alowantigenmenuformanyis

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turkey,rice,greenbeans,pears,andsafflowerseedoiloravocado.Eatthesefoodsexclusivelyforfourdaystoassessthebodysymptoms-reductioninjointpains,headaches,moodswings,sleepiness,etc.Ifthesymptomspersist,omitonefoodeachdaytoidentifythefoodcreatingtheintolerance.Eatallyouwantofthenonreactivefoodstosatisfyyourhunger.

Oncethesymptomshavedisappeared,addonenewfoodeveryfourdaystodeterminehowwellyourbodytolerateseachfood.Avoidanyfoodsthatcauseyoursymptomstoreappearforathree-tosix-monthperiodbeforeintroducingthemagain.Thisregimenisnotfrequentlyfollowedasatreatmentprogrambecausepeopletendtogetboredandthetimeperiodneededtoassesseachfoodissolong.Butifyoucansticktoit,thisdietdoespayoff.

Desensitization

Desensitizationisusedbothtodiagnoseandtreatfoodallergies.Theprocedureinvolvesplacingadoseofthesuspectedallergenundertheskinorunderthetonguetoprovokesymptomsanddeterminewhatdoseisneededtoneutralizethesymptoms.Somecriticismofthistechniquehasbeenmade.Thequalityofthefood-testingproductshasbeenquestionedasfoodsupplierschangeandconsistencyofthetestingsolutionthroughoutayearorovertheyearsmaydecreasetheeffectivenessofthisregime.

Desensitizationdoesallowgreaterfreedomoffoodchoicesandmorevariedmenuselection-withoutthefullrangeofsymptoms-formanypeoplewhoareunabletofollowastrictrotationdiet.Anallergistcanprovidemoredetailsonthismethodoftreatmentforfoodallergies.

FoodCombining

Variousfoodsdigestdifferentlyinthegastrointestinaltractaccording

tosomenutritionalbiochemists.Differentfoodsrequirevarioustimesandenzymesfordigestion.Certaincom-

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binationsoffoodsmaynotbetoleratedwheneatentogethersothesearebestavoided-especiallyiftheycausegasorbloating.Melonsandcucumbersaretwocommoncausesofdigestivedistressforsomepeople.

FoodcombiningisaconceptofeatingadvocatedbyHerbertM.SheltonoftheDr.Shelton'sHealthSchoolinSanAntonio,Texas.Thisconceptofeatingevaluatesallthefactorsthatinfluencelife-air,water,food,sunshine,rest,sleep,cleanliness,andemotionaladjustment.Criticsoffoodcombiningmaintainthathumanshaveeatenacomplexvarieddietthroughouttheagesbasedmoreonavailabilityoffoodsthanoncorrectcombinations.Butoneofthefeaturesofthisfoodplanistocreateastructureforlimitingfoodchoices.Restrictingfoodschosenforamealcanlimitcaloriesand/orfatchoices.Itmayevenresultinagreatervarietyoffoodseatenthanpreviouslyincludedinthediet.Themorevariedthediet,thelesslikelyitisthatfood-sensitivitysymptomswilloccur.

EliminationDietandMenus

Aneliminationdietisfrequentlyrecommendedforpeoplewithseverefood-allergysymptoms.Thegeneralpurposeoftheeliminationdietistohelppeoplestopconsumingfoodstheymaybeintoleranttowithoutusingothertestingprocedures.Thedietismilk-free,lowfat,andgluten-free.

EliminationDietGuidelines

Drinktwoquartsoffilteredwatereachday.

Avoidcoffeeandfoodsthatcontaincaffeine(tea,chocolate,softdrinks,evendecaffeinatedcoffee).

Eliminatepharmaceuticalproductsthatcontaingliaden,suchasActifed,Advil,aspirin,Benadryl,Centrum,Excedrin,GasX,

ibuprofen,Naprosyn,One-A-DayMulti-Vitamin,Pepcid,Premarin,Prednizone,Tagamet,andTylenol(adaptedfromJournalofPediatricGastroenterologyNutrition,Vol.19,No.29,1984).

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Eatonlytheallowedfoodsfromthelistthatfollows.

Followthedietforatleasttwotofourweekstoassessyourprogress.Animprovementisusuallynotedbetween10daysandthreeweeksfromthestartofthediet.Addfoodsbackveryslowly-oneperweek-toidentifywhichfoodscreatesymptoms.

EliminationDietFoodGroup Allowed AvoidMeat,Fish,Poultry Chicken,turkey,all

legumes,driedpeasandlentils,fish(salmon,halibut,flounder)

Beef,pork,lamb,coldcuts,frankfurter,sausage,processedmeats,egg

DairyProducts None Milk,cheese,icecream,cream,nondairycreamers

Starch/Bread/CerealsWhiteorsweetpotato,rice,tapioca,corn-freeandgluten-freeproducts

Allwheat,corn,rye,oats,millet,spelt,teffproducts

Vegetables Allvegetables,servedplain,preferablyfreshorfrozen

Vegetablesservedcreamedorincasseroles

Fruits Unsweetenedfresh,frozen,orwater-packed,cannedfruits

Fruitdrinks,-ades,citrus,strawberries,driedfruit

Beverages Unsweetenedfruitorvegetablejuices,

Milk,coffee,tea,cocoa,coffee

(tablecontinuedonnextpage)

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(tablecontinuedfrompreviouspage)

FoodGroup Allowed AvoidBeverages water,noncitrusherbalteasubstitutessuchas

Postum(r),alcoholicbeverages,softdrinks,sweetenedbeverages,citrusjuices

Fats/Oils/NutsCold/expellerpressed,unrefined,canola,flax,sunflower,sesame,pumpkin,squashseeds/butters,saladdressingsmadefromallowedingredients,almonds,cashews,pecans,walnuts

Oliveorsunfloweroils,ghee(clarifiedbutter),margarine,shortening,unclarifiedbutter,refinedoils,peanuts,saladdressingsandspreads

EliminationDietMenu

Day1

BreakfastGroundturkeypatty,Creamofrice,Slicedbanana

LunchSlicedturkey(notprocessedturkeylunchmeat),Ricecakes,Lettuceandtomato,Applesauce

DinnerBakedchicken,Brownrice,Greenbeans,Tossedsaladwithoilandvinegar

SnacksWarmapplejuice,Puffedricecereal

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Day2

BreakfastRiceflourwaffle,Applebutter,Slicedpeaches

LunchChoppedchicken,Tossedsaladwithoilandvinegar,Ricecrackers,Banana

DinnerBroiledsalmon,Rice,Steamedcarrots

SnacksFruitcup,Ricecakes

Day3

BreakfastRicecakes,Casheworalmondbutter,Pear

LunchSalmonstripsontossedsaladwithoilandvinegar,Ricecakes,Apple

DinnerBakedsnapperfillet,Bakedpotato,Asparagus

SnacksPotatochips

Day4

BreakfastSteamedRice,FreshFruit,AppleJuice

LunchPoachedchicken,Stir-friedvegetables,Rice

DinnerSautéedflounder,Wildrice,Broccoli

SnacksPopcorn

Thismenuisdesignedtobeblandandusesimplefoodssothatfoodallergenscanbeeasilyidentified.Duringthefirstonetotwoweeksit

isbesttofollowitcloselywithoutaddingmuchseasoningtoavoidintroducingunsuspectedallergens.

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6SpecialDietsforSpecialNeedsOnceyou'vediscoveredyourfoodsensitivity,youmustlearntoavoidyourproblemfoodoradditive.Herearesomespecialdietsforavoidingthesecommonsubstances:sulfites,tartrazine,salicylate,MSG,

lactose,yeast,andmold.

Sulfite-FreeDiet

Sulfitesareamajorcauseoffoodsensitivityduetoafoodadditive.Peoplewithasthmaaremostaffectedbysulfites,butotherscanbesulfitesensitiveaswell.Somepeoplewithchronicurticariaorskinrashmaybesensitivetosulfitingagentsinfoods.

Sulfitesarewidelyusedinthefoodsupplyandmaynotbelistedontheingredientlabel.Sulfitesareusedtocontrolbrowninginfoods,asapreservativeindrugsandfoods,andasableachingagentordoughmodifierinbreads.Someformsofsulfitesthatmaybelistedonthefoodlabelare:sodiumsulfite,sodiummetabisulfite,sodiumbisulfite,sulfurdioxide,potassiumsulfite,sodiumsulfite,potassiummetabisulfite,andpotassiumbisulfite.

Severalfoodsandbeveragesareknownfortheirhighsulfitecontent.Driedapricotshavethehighestsulfitecontentofanyfoodcurrentlyonthesupermarketshelves.Winehashighquantitiesofsulfitesbecausesulfurdioxidegasisusedtosterilizewinebarrelsandsulfitesareaddedtowineasapreservative.

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ReactionstoSulfitesAsthmatic NonasthmaticFlushingofskin SkinrashDizziness LossofbloodpressureReducedbreathing ItchingskinWheezing DiarrheaLossofconsciousness Dizziness

NauseaAbdominalcrampsChesttightnessBloated,puffyhandsorfeetTinglingofskin

FoodsContainingSulfites

cerealscontainingdriedapples,driedpeaches,coconut

cookies,cakes,pastrieswithapricots,figs,ordriedfruit(notprunesordarkraisins)

conveniencepotatoproducts-mashedpotatoes,scallopedpotatodishes,frozenpotatoes

grapes(sulfitesusedasapost-harvestfumiganttopreventrotting)

seafoodproducts-shrimp,lobster,driedcod,scallopsmushroomswashedinsulfitesolution

whitegrapejuice,cider,beer,wineandwinecoolers,apricotnectar,peachnectar

maraschinocherries

cannedfruitfillings-apple,peach

drysaladdressingandgravymixesplusdehydratedvegetablemixes(e.g.,soup)

relishes,sauerkraut

winevinegar,horseradish,pickles,olives

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BewareofSaladBars

Manyreactionstosulfiteshavebeenattributedtosaladbars.Sulfitesareusedonfreshfruits,guacamole,andlettucetoinhibitbrowning.

Restaurantshavealteredtheiruseofsulfitesonsaladbaritemsbutsensitivepeoplewoulddobesttoaskbeforeindulging.

Tartrazine-FreeDiet

Fooddyes,particularlytartrazine(FDAYellowNo.5),areimplicatedasthecauseofacuteandchronicskinrashesorurticaria.Tartrazineisusedinmanyfoods,medications,andpersonalhygieneproducts.Manufacturersarenotrequiredtolisttartrazineonthefoodlabel,socalltocheckifyouareunsureofanyproduct.

FoodsThatMayContainTartrazine

pennycandies,caramels,fruitchews,fruitdrops,butterscotchsquares,candycorn

Filledchocolate(notpurechocolate)

Softdrinks,fruitdrinks,fizzylemonade(exceptplainlemonade)

jellies

jams,marmalades(unlesshomemade)

stewedfruitsauces,fruitgelatins

fruityogurt

icecream,sherbet,icemilk

piefillings

vanilla,butterscotch,orchocolatepuddings

caramelcustard(unlesshomemade)

whipsanddessertsauces(vanillacustard)

commercialsoupsandsoupmixes

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commerciallypreparedcakesandfrostings

cocoa,hotchocolatemixes

flavoringextracts-imitationbananaandpineapple

orangedrinks-Tang,Awake

Gatorade

gelatindesserts

Nondairycream(liquidandpowder)

Checkwithyourpharmacistforinformationondrugscontainingtartrazine.

Low-SalicylateDiet

Salicylatesoccurnaturallyinsomefoods-predominantlyfruits.Othersourcesofacetylsalicylicacidareaspirinandaspirin-containingmedications,methylsalicylate(salicin)orwintergreen/mintflavoringaddedtofoodsandpersonal-careproducts.

Salicylate-freedietsareusedinthetreatmentofchronicurticaria(hives).Manyindividualswhoexperiencehiveshaveahistoryofaspirinsensitivity.

FoodsThatContainSalicylates

Fruits Apricots,blackberries,boysenberries,cherries,currants,dewberries,gooseberries,huckleberries,maraschinocherries,melon,nectarines,peaches,raisins,raspberries,prunes,strawberries,cranberries,grapefruit,pineapples

VegetablesCucumbers,greenbellpeppers,alfalfa

sprouts,asparagus,beansprouts,broccoli,okra,parsnip,spinach,squash,sweetpotatoes,zucchini,waterchestnuts

OtherFoods

Tea,rootbeer,beer,wine,vodka,cloves,pickles,catsup,Tabascosauce,cidervinegar,winevinegar,avocado,saladdressings

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FoodstoEatonaLow-SalicylateDiet

Fruits Apples,applejuice,bananas,figs,kiwi,lemon,mango,pear,pomegranate,redplums,rhubarb,seedlessgrapes

VegetablesCabbage,carrots,cauliflower,celery,corn,freshtomatoes,greenpeas,lettuce,mushrooms,onions,turnips,whitepotatoes

MSG-FreeDiet

MSG,alsoknownasmonosodiumglutamate,isaflavorenhancerusedinmanyfoods.MSGisanaminoacidproducedbyfermentationfoundincountlessfoodsfromsoupsandsaucestobouillon,andinmorethan90percentofpreparedsaladdressings.NearlyanythingwiththewordflavoringonthelabelislikelytocontainMSG.

Itisestimatedthatover25percentofthepopulationmaybesensitivetoMSG.Thistoxicfoodreactioncantakemanyforms:headaches,migraines,nausea,rapidheartbeat,dizziness,asthmalikesymptoms,andintestinalcramps.

MSGcancausebraincellstoexcitethemselvestodeath.Insomepeople,theslowdeteriorationisnotedinyears.Otherpeoplemayexperiencebraincellhyperactivitymorequickly,whilesomemayneverbeaffected.MSGisafoodadditivecausinganexcitotoxineffectatthebrainreceptorlevel.Theseexcitotoxinseventuallycausenervestowearoutjustbeforetheydeterioratefromexcessivestimulation.

IfyoususpectMSGiscausingyoursymptoms,stopeatingallprocessedfoods.Eatonlywholeunprocessedfoodsforsevendays.Thenfeastonyourfavoritefoodsthatmaycontainanyofthesecompoundsand

watchforsymptoms.

ThesetermsmeanMSGisaningredient:

autolyzedyeast

calciumcaseinate

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gelatin

glutamicacid

glutamine(flavorenhancer)

hydrolyzedprotein

monopotassiumglutamate(flavorenhancer)

monosodiumglutamate(flavorenhancer)

sodiumcaseinate

texturedprotein

yeastextract

yeastnutrient

ThesemayhaveformsofMSG:

babyfood

barleymalt

bouillon/broth/stock

carrageenan(seaweedextractbreakdowncatalyst)

enzymes

fermented

flavor(s)/flavoring(s)

maltextract

maltflavoring

maltodextrin

pectin(fruitextractforjelling)

proteaseenzymes

protease(enzyme/proteinforjelling)

naturalbeefflavoring

naturalchickenflavoring

naturalflavor(s)/naturalflavoring(s)

naturalporkflavoring

proteinfortified

proteinmodified

seasoning(s)

soyprotein

soyproteinconcentrate

soyproteinisolate

soysauce

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soysauceextract

tunafish

ultrapasteurized

wheyprotein

wheyproteinconcentrate

wheyproteinisolate

Paycloseattentiontohowyoufeelandanybodysymptomsthatshowupinthetwodaysafteryoubegintoeatprocessedfoodsagain.Decideifeatingthesefoodsisworthcontinuingtohavethesesymptoms.

Lactose-FreeandMilk-FreeDiets

Milkisoneofthemajorcausesofgastrointestinalproblemsinallagegroups.Lactase,theintestinalenzymeneededfordigestionoflactose,isusuallypresentinadequateamountsduringinfancyunlessaninfectioninthedigestivetractoccurs.AlactasedeficiencycanbequitecommoninadultAfricanAmericans,Asians,NativeNorthAmericans,andEasternEuropeanJews.

Symptomsoflactasedeficiencyincludebloating,flatulence(gas),abdominalcramps,anddiarrhea.Oftenthesesymptomsarecalledirritablebowelsyndrome.

Atbirth,anormalinfanthasenoughlactasetoenableittodigestbreastmilkoramilkformula.Thistoleranceusuallylastsuntilagefourtofiveyearswhenlactaselevelsbegintodecrease.Somepeoplediscoverthatmilkdoesn'tagreewiththemandconsequentlyavoidit.Otherskeeptestingtoseehowmuchmilk,icecream,andcheesetheycandigest.

Todifferentiatebetweenthesymptomsoflactoseintoleranceandmilk-proteinallergy,anallergytestisrecommended.Milkproteinhypersensitivityusuallyoccurswithinthefirsttwoorthreemonthsoflifeanddisappearsbetweentheagesoftwoandfour.Usingamilk-freeformulaandmilk-freedietisbelievedtoalleviatethesymptoms.

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Themenusandrecipesinthisbookaremilk-free.Theycanbeusedbypeoplewhoaresensitivetomilkproteinandthosewhoaresensitivetolactose.

Peoplewithlactasedeficiencymaychoosetofollowalow-lactosediettominimizesymptomswithoutgivingupdairyproductscompletely.Notalldairyfoodshavethesameamountoflactosecontent.Hardcheeses(withthewheyremoved)containlimitedamountsoflactose.Cottagecheese,yogurt,andicecreamhavelesslactosethanmilkdoes.

LactoseContentofSelectedDairyProducts

Amount Lactose/Grams

Milk 1cup 11

Buttermilk 1cup 9-11

Whipped-creamtopping1tablespoon 0.4

Lightcream 1tablespoon 0.6

Half&half 1tablespoon 0.6

Low-fatyogurt 1cup 11-15

Cheeses

Blue 1ounce 0.8

Cream 1ounce 0.8

Parmesan 1ounce 0.8

Colby 1ounce 0.8

Camembert 1ounce 0.1

Limburger 1ounce 0.1

Cheddar 1ounce 0.5

Gouda 1ounce 0.5

American 1ounce 0.5

Cottagecheese 1cup 6.0

Butter 2pats 0.1

Margarine 2pats 0

Icecream 1cup 9

Sherbet,Orange 1cup 4

Page77

FoodsContainingLactose

Ifyouarelactoseintolerant,youwillprobablyfinditbesttoeliminatemostofthefollowingfoodsfromyourdietuntilyoursymptomsarereduced.Thenyoucanaddasmallportionoflactose-containingfoodsuntilyouhaveidentifiedyourtolerancelevel.

Dairyfoods Milk,cheese,icecream,sherbetmadewithmilk,yogurt

Meats Liverwurst,frankfurters,andcoldcutscontainingdrymilk(allkoshermeatproductsaremilk-free)

FruitsandVegetables

Anypreparedwithacreamsauce,whetherfresh,frozen,orcanned

Breadproducts

Anybread,cereal,pancakes,waffles,Frenchtoastmadewithmilk

MiscellaneousCandy,caramels,butterscotch,toffee;cakes,cookies,pies,puddingsmadewithmilk

Yeast-FreeandMold-FreeDiet

Yeast-freeandmold-freedietsarerecommendedforthosewithyeastsensitivityandchronicyeastdisordersofthegastrointestinalorurinarytractorgenitalarea.Omittingthesefoodsfromthedietcanminimizeexposuretoyeastallergens.Toavoidmoldinleftoverfoods,discardanythingthatisnoteatenwithintwodays.

Thesefoodscontainyeastandmoldandshouldbeminimizedinthedietofthosesensitivetoyeastandmolds:

Bakedgoodsmadewithyeast-breads,rolls,coffeecakes,pastries

Wine,beer,whiskey,brandy,gin,rum,vodka,cider,gingeraleandrootbeer;fermentedliquorsfrommalt

Page78

Foodsthatcontainmalt-maltedmilkdrinks,cereals,candy.(Maltissproutedgrainthatisdried.)

Vinegar(distilledfromgrains,apple,orrice)andvinegar-containingfoods-mayonnaise,saladdressings,mustard,catsup,Worcestershiresauce,barbequesauce,chilisauce,shrimpsauce,pickles,relishes,greenolives,sauerkraut,pickledvegetables,mincemeat,blacktea,soysauce

Smokedandpickledmeatsandfish,includingsausages,hotdogs,cornedbeef,pastrami,pickledtongue,bacon,ham

Driedandcandiedfruits-raisins,apricots,dates,prunes,figs

Freshfruitswithbruisedandbrownspots-peelanddiscardbrownareas

Fruitandvegetablejuicesunlessfreshlysqueezed

Melons,especiallycantaloupe

Peanutsandpeanutbutterduetoaflatoxins

Cheese(includingcottagecheeseandcreamcheese),sourcream,buttermilk

Bvitaminsunlessstatedyeast-free

Antibioticsderivedfrommolds-penicillin,streptomycin,tetracyclines

(Mold-sensitiveindividualsalsoreportallergicsymptomsaroundfreshlycutgrass,cerealgrains,hay,andweeds,soavoidtheseaswell.)

Page79

7MainDishes

MexicanLasagna

(NoWheat,Egg,Gluten)

1cupchicken,cooked,cutintobite-sizepieces

1smallcanenchiladasauce(mild/hot)

15-ouncecantomatosauce

9-126-inchcorntortillas

8ouncesshreddedcheddarormozzarellacheese

Preheatovento375°F.Combinechicken,enchiladasauce,andtomatosauceinabowl.Lightlyoila2-quartcasseroledishandlinebottomwith3-4tortillascuttofit.Spreadwithone-thirdofthechickenmixture.Sprinkleonone-fourthofthecheese.Layeranother3-4tortillasontop.Spreadwithanotherone-thirdofthechickenmixtureandsprinkleonanotherone-fourthofthecheese.Topwithremainingtortillas,chickenmixture,andcheese.Bakeuncoveredabout40minutes.

Makes6servings

Oneserving=536calories

23gprotein

34gcarbohydrates

16gfat

783mgsodium

Page80

VenisonStewwithVegetables

(NoWheat,Egg,Milk,Gluten)

1poundvenison,cutintobite-sizepieces

1cupchoppedonion

2garliccloves,minced

4carrots,cutinto1/2-inchpieces

2stalkscelery,cutinto1/2-inchpieces

2largepotatoes,cutinto1/2-inchpieces

2cupswater

1teaspoonsalt

1/2teaspoonfreshlygroundblackpepper

Brownvenisoninanon-stickpan.Addtheremainingingredientsandsimmerovermediumheat1-11/2hoursuntilmeatistender.

Makes4servings

Oneserving=291calories

23gprotein

16gcarbohydrates

5gfat

303mgsodium

Page81

ChickenSalad

(NoWheat,Egg,Milk,Gluten)

salt

pepper

2chickenbreasts,split

4redplums,pittedanddiced

4scallions(orgreenonions),slicedthin

16peapods

16walnuthalves

Lightlysaltandpepperchickenbreasts,thensautéthemovermediumheatabout4minutesoneachsideuntilnolongerpink.Removefromheatandletcool.Sliceintobite-sizepieces.Combinechickenwiththeremainingingredients.ChillandservewithWalnutOilDressing.(SeeIndex.)

Makes2servings

Oneserving=297calories

26gprotein

12gcarbohydrates

9gfat

18mgsodium

Page82

BlackBeanTortillaCasserole

(NoWheat,Gluten,Egg)

2cupscoarselychoppedonion

2clovesgarlic,minced

1cupcoarselychoppedgreenbellpepper

1cupcoarselychoppedredbellpepper

3/4cuppicantesauce

11/2teaspoonsgroundcumin

215-ouncecansblackbeans,drained

1141/2-ouncecanstewedtomatoes,undrainedandhopped

126-inchcorntortillas

11/2cupsshreddedMontereyJackcheese

1cupshreddediceberglettuce

1/2cupseeded,chopped,unpeeledtomato

4tablespoonssourcream

Placelargenonstickskilletovermediumheatuntilhot.Addonionandgarlic,andsauté4minutesoruntiltender.Addbellpeppers,andsauté3minutesoruntiltender.Addpicantesauce,cumin,andblackbeans.Cook5minutes,stirringoccasionally.Removefromheat,andsetaside.

Preheatovento350°F.Coata13''×9"×2"bakingdishwithvegetableoil.Spoon1cupofbeanmixtureintobakingdish.Arrange6tortillasinasinglelayeroverbeanmixture;topwith1/2ofthecheese.Spoon21/2cupsofbeanmixtureovercheese.Arrange6

remainingtortillasovercheese;topwithremainingbeanmixture.

Coverandbake30minutes.Uncoverandtopwithremainingcheese.Bake,uncovered,another5minutes,oruntilcheese

Page83

melts.Letstand5minutesbeforeserving.Topwithlettuceandtomato.Cutinto41/2-inchsquares;topeachservingwith2teaspoonssourcream.

Makes6servings

Oneserving=496calories

18gprotein

269gcarbohydrates

8g fat

703mgsodium

Page84

MushroomBarleyCasserole

(NoWheat,Milk,Egg)

4cupsbeefbroth

1/4cupvegetableoil

2tablespoonsdriedchoppedonions

121/2-ouncecanmushroompieces

1cuppearlbarley

1teaspoonsalt

Preheatovento350°F.Combineallingredientsinungreased2-quartcasseroledish.Bake,uncovered,for1hour,stirringseveraltimes.Coverandbake30additionalminutes.

Makes8servings

Oneserving=126calories

3gprotein

18gcarbohydrates

5gfat

299mgsodium

Page85

ItalianChicken

(NoWheat,Egg)

2chickenbreasts,split

1/4cupbarleyflour

2tablespoonsgratedParmesancheese

1/4teaspoondriedoreganoleaves

1/4teaspoondriedbasilleaves

1/4teaspoonsalt

Preheatovento350°F.Washchickenpiecesandpatdry.Stirtogetherflour,cheese,andherbsinasmallbowl.Rollchickeninherbblend.Placechickenonabakingsheet.Bakeuntilbrownandtender,about35-40minutes.

Makes4servings

Oneserving=197calories

17gprotein

7gcarbohydrates

3g fat

201mgsodium

Page86

CrispyFriedChicken

(NoWheat,Egg,Milk,Gluten)

1/2cupbrownriceflour

1/2teaspoonsalt

1/4teaspoongarlicpowder

1/4teaspoonfreshlygroundblackpepper

3poundsbroiler-fryerchicken

2tablespoonsvegetableoil

Preheatovento325°F.Combinericeflour,salt,garlicpowder,andpepperinapaperbag;shakethoroughly.Shakechickenpieces,oneatatime,inbag.Inamediumskillet,brownchickeninoiluntilgoldenbrownonallsides.Putchickenpiecesonlightlyoiledcookiesheetandbake40minutes.

Makes4servings

Oneserving=348calories

25gprotein

17gcarbohydrates

11gfat

247mgsodium

Page87

CurriedChickenCasserole

(NoWheat,Egg,Milk,Gluten)

1/4cupchoppedonion

1smallclovegarlic,minced

1/2cupchoppedcelery

1teaspoonvegetableoil

1/2teaspooncurrypowder

1/4teaspoonwhitepepper

1/2teaspooncarawayseeds

2cupscookeddicedchicken

2cupscookedbrownrice

Sautéonion,garlic,andceleryinoilinalargefryingpan.Addcurrypowder,pepper,andcarawayseeds.Cookoververylowheat10minutes.Addchickenandrice.Heatthoroughlyandserve.

Makes4servings

Oneserving=382calories

23gprotein

34gcarbohydrates

2gfat

211mgsodium

Page88

PotatoChipBakedChicken

(NoWheat,Milk,Egg,Gluten)

3poundscut-upchickenpieces

1/4cupvegetableoil

1cupfinelycrushedpotatochips

Preheatovento400°F.Dipchickeninoil.Drainonpapertowels.Rollthechickenincrushedchips.Arrangeingreased,shallowbakingdish.Covertightlywithfoil.Bake45minutesuntiltender.Uncoverthedishandcontinuetobakeatleast15minutestobrownchicken.

Makes4servings

Oneserving=420calories

22gprotein

17gcarbohydrates

13gfat

497mgsodium

Page89

ChickenCasserole

(NoWheat,Egg,Milk,Gluten)

2cupscookeddicedchicken

1cupchoppedcelery

2tablespoonsgratedonion

2tablespoonslemonjuice

1/2teaspoonsalt

1/2cupsliveredalmonds

1cupcrushedricecereal

Preheatovento350°F.Combineallingredients,exceptricecereal.Tosslightly.Pourintolightlygreased11/2-quartcasseroledish.Sprinklewithricecereal.Bake30minutesuntilbubbly.

Makes4servings(Mixturecanalsobeusedasstuffingingreenpeppersortomatoes.)

Oneserving=287calories

27gprotein

10gcarbohydrates

8gfat

397mgsodium

Page90

BeefandRicePizza

(NoWheat,Egg,Milk,Gluten)

1poundgroundbeef

2clovesgarlic,minced

1/4teaspoonsalt

1tablespoonoregano

1cupcookedbrownrice

1cuptomatopuree

1greenpepper,sliced

Preheatovento350°F.Sautégroundbeefwithgarlic,salt,andoregano.Pouroffanyfatasitcooks.Pressriceintolightlyoiled9-inchpiepan.Pourgroundbeefmixtureontop.Addtomatopureeandgreenpepperslices.Bake15-20minutes.

Makes4servings

Oneserving=396calories

29gprotein

31gcarbohydrates

3gfat

306mgsodium

Page91

GroundBeefSausagePatty

(NoWheat,Egg,Milk,Gluten)

1/2poundleangroundbeef

1/4teaspoonsalt

1teaspoondriedthyme

1teaspoondriedoregano

1/2teaspoondriedsage

1/2teaspoondriedginger

Mixingredientstogetherthoroughly.Refrigerateovernightformaximumflavor.Forminto8meatpatties.Sautéinskillet5to7minutesovermediumheat.Turn.Cook2to3minuteslonger,untildone.

Makes4servings

Oneserving=84calories

6gprotein

2gcarbohydrates

2gfat

108mgsodium

Page92

MexicanTortillaPie

(NoWheat,Egg,Gluten)

1teaspoonvegetableoil

1clovegarlic,minced

1/2cupchoppedonion

1/4cupchoppedgreenpepper

1141/2-ouncecanwholepeeledtomatoes

14-ouncecanchoppedgreenchilipeppers

1/4cuptomatopaste

2teaspoonschilipowder

11/2teaspoonsdriedoregano

1/2teaspoongroundcumin

1/4teaspoongroundcayennepepper

1/2poundleangroundbeef

8largecorntortillas

4ouncesshreddedlow-fatmozzarellacheese

Preheatovento350°F.Combineoil,garlic,onion,andgreenpepperinskillet.Sautéovermediumheat5minutesuntilonionistender.Addtomatoes,chilipeppers,tomatopaste,chilipowder,oregano,cumin,andcayennepepper.Inaseparateskillet,brownbeefuntildone,drainoffanyfat,andaddtotomatomixture.Lightlyoila9-inchpiepanandlinewith4tortillas.Pourhalfthemeat-and-tomatomixtureovertortillas.Sprinklewithhalfofthecheese.Layerthe4remainingtortillasovermixture.Spreadontheremainingmeatmixture.Top

withtheremainingcheese.

Page93

Bake20-25minutes,oruntilcheesemeltsandtortillasarebrownedattheedges.Letstand10minutesbeforecuttingintowedges.

Makes4servings

Oneserving=317calories

15gprotein

24gcarbohydrates

3gfat

403mgsodium

Page94

RiceSalmonCasserole

(NoWheat,Egg,Milk,Gluten)

1tablespoonvegetableoil

1mediumonion,chopped

1clovegarlic,chopped

1cupchoppedcelery

2carrots,sliced

1broccolistalk,chopped

1teaspooncarawayseeds

1/4teaspoonceleryseeds

1/2teaspoondriedparsley

7ouncescannedsalmon

1cupcookedbrownrice

Combineoil,onion,andgarlicinaskilletovermediumheat.Sautéuntilonionandgarlicaretranslucent.Addcelery,carrots,andbroccoli.Sauté,stirringoccasionally,untilvegetablesbecomebrightandcrisp-about5minutes.Stirinherbs,salmon,andbrownrice.Tossgentlyandpourintoservingdishorheatoverlowtemperatureinskilletuntilvegetablesaretender.Servehotwithfruitsalad.

Makes2servings

Oneserving=328calories

26gprotein

22gcarbohydrates

9gfat

406mgsodium

Page95

TunaandRiceCasserole

(NoWheat,Egg,Milk,Gluten)

161/2-ouncecanwater-packedtuna,flaked

11/2cupscookedrice

1/4cupwater

1/2cupchoppedfreshmushrooms

1/4cupchoppedcelery,tomato,orgreenpepper

1/4teaspoondriedbasilordillweedFreshlygroundblackpeppertotaste

Preheatovento375°F.Combineingredients.Placeinshallowbakingdish.Bake,uncovered,untilbrowned,about20-25minutes.

Makes2servings

Oneserving=331calories

23gprotein

36gcarbohydrates

2gfat

297mgsodium

Page96

ZucchiniLasagna

(NoWheat,Egg,Gluten)

2largezucchini,sliced1/8-to1/4-inchthick

1/4cupcornstarch

2cupsspaghettisauce

1cupricottacheese

2mediumcarrots,grated

1/2cupgratedParmesancheese

Preheatovento350°F.Inamediumsaucepanfittedwithasteamer,steamzucchinislices3to5minutestoreducesomeofthewatercontent.Coatwithcornstarch.Linebottomofcasseroledishwithlayerofzucchinislices.Addabout3/4cupspaghettisauce.Spread1/2cupricottacheeseovermixture.Sprinklewith1/2ofthecarrots.Addanotherlayerofzucchinislices,thenanother3/4cupsauce,andrestofricottacheeseandcarrots.Addremainingzucchinislices.Spreadtherestofthesauceandtopwithcheese.Bake40-50minutes.

Makes4servings

Oneserving=230calories

13gProtein

14gcarbohydrates

6gfat

516mgsodium

Page97

SavoryMeatloaf

(NoWheat,Egg,Milk,Gluten)

1poundgroundbeef

1/2teaspoonsalt

3tablespoonspreparedminutetapiocaor

1/2cupcookedrice

1/8teaspoonfreshlygroundblackpepper

16-ouncecantomatopaste

1/4cupfinelychoppedonion

1/2teaspoonsalt

1/8teaspoondriedsage

Preheatovento325°F.Combineallingredientsandmixwell.Spoonintoa9''×"5loafpan.Presslightly.Bake1hour.

Makes6servings

Oneserving=251calories

15gprotein

16gcarbohydrates

8gfat

203mgsodium

Page98

BeefStew

(NoWheat,Egg,Milk,Gluten)

1poundbeef,lamb,orvealcutforstew

1celerystalk,cutin1/2-inchpieces

1/2mediumonion,chopped

2mediumcarrots,halvedandcutinto1-inchthickpieces

3tablespoonstapioca

1teaspoonsalt

1/2teaspoonpepper

1cupwater

1bayleaf

Preheatovento300°F.CombineallingredientsinDutchovenor2-quartcasseroledish.Coverandbake21/2hours.Removebayleaf.

Makes4servings

Oneserving=345calories

23gprotein

18gcarbohydrates

11gfat

387mgsodium

Page99

BeefandVegetablePie

(NoWheat,Egg,Milk,Gluten)

1poundgroundbeef

1/3cupchoppedonion

1cuppuffedricecereal

2tablespoonstomatopuree,tomatosauce,orcatsup

1/2teaspoonsalt

Dashoffreshlygroundblackpepper

1tablespoonmargarineorvegetableoil

11/2cupscoarselychoppedmixedfreshvegetables(celery,greenpepper,carrotslices,broccoli,asparaguspieces,greenbeans)

1/2cupdicedmushrooms

Preheatovento400°F.Combinegroundmeat,onion,3/4cuppuffedricecereal,tomatopuree,salt,andpepper.Pressmixtureintobottomandsidesof9-inchpieplate.Bake15minutesDrainoffanyfatandsetpanshellaside.Reduceoventemperatureto350°F.Sautévegetablesinmargarineorvegetableoil.Removefromheatandpourontopofmeat.Addmushroomsandreserved1/4cuppuffedricecereal.Bake10minutesmore.

Makes4servings

Oneserving=461calories

27gprotein

22gcarbonydrates

12gfat

341mgsodium

Page100

LebaneseMeatballs

(NoWheat,Milk,Gluten)

1/2poundgroundbeef

1/2poundgroundlamb

2clovesgarlic,crushed

1/2cupchoppedonion

1/3cupchoppedpinenuts

1/4cupyychoppedfreshparsley

1/2teaspoonsalt

1teaspoondriedthyme

1/2teaspooncurrypowder

1/4teaspoonpepper

1egg

2tablespoonsvegetableoil

Combinebeef,lamb,garlic,onion,pinenuts,parsley,seasonings,andegginabowl.Mixuntilwellblended.Shapeinto121-inchballs.Heatvegetableoilinalargeskilletovermediumheat.Addthemeatballsandcookfor10minutesoruntildesireddonenessisreached.Servewithrice.

Makes4servings

Oneserving=357calories

21gprotein

7gcarbohydrates

12gfat

348mgsodium

Page101

EggplantLasagnaCasserole

(NoWheat,Egg,Gluten)

1poundgroundturkeyorchicken

1/2cupchoppedonion

1/4cupchoppedgreenpepper

1clovegarlic,minced

18-ouncecantomatosauce

1/2teaspoonsalt

1teaspoondriedoreganoleaves

1/2teaspoondriedbasilleaves

1/2teaspoondriedmarjoramleaves

1/4teaspoonfreshlygroundblack,pepper

1poundeggplant,peeledandcutinto1/4-inchthickslices

1cuplow-fatcottagecheese

4ouncesslicedlow-fatmozzarellacheese

Preheatovento350°F.Inamediumskilletovermediumheat,sautégroundturkey,onion,greenpepper,andgarlic.Stirintomatosauce,salt,oregano,basil,marjoram,andpepper.Bringtoboil,thenreduceheattosimmerfor10minutes.Removefromheatandsetaside.Cookeggplantinboilingwaterjustuntiltender,2-3minutes.Drain.Arrangeeggplantslicesinbottomofalargeoiledbakingdish.Spreadonhalfthemeatmixture.Spoononcottagecheese.Topwiththeremainingeggplantslicesandmeatmixture.Laymozzarellacheeseslicesontop.Bake40-45minutes.Letstand5minutesbeforeserving.

Makes4servings

Oneserving=288calories

23gprotein

8gcarbohydrates

11gfat

618mgsodium

Page102

Crepes

(NoWheat,Gluten)

2eggs

1/4cupmilk

1/4cupwater

1/2cupbrownriceflour

1tablespoonsugar

1tablespoonpotatoflour

1tablespoonmeltedbutterorvegetableoil

Combineallingredientsinblender,foodprocessor,ormixer.Blenduntilsmooth.Letbatterstandatroomtemperature15-20minutes.Pourbatterontohotoiledgriddle,justenoughtocoatbottom.Afterabout15-20seconds,loosenedgesofcrepeandlifttoseeifbottomisbrowned.Whenbrowned,turnthecrepequickly.Cookforanother10-15seconds.Slideontowarmedplate.Continuemakingcrepes;besuretooilthepanwellbetweeneachone.

Makes12servings.

DessertCrepesFilleachcrepewithfruit.Rollup.Servewarmwithyogurtorsourcream.

CrepesSuzette

1/2cupbutter

1/4cuppowderedsugar

1tablespoongratedorangepeel

1/4cuporangejuice

2tablespoonsbrandyflavoring

Creamtogetherbutterandpowderedsugar.Addgratedorangepeel,orangejuice,andbrandyflavoring.Whenreadytoserve,

Page103

putbuttermixtureinchafingdishorelectricskillet.Heatuntilitbubbles.Usingfork,dipeachcrepeintomixture,foldintoquarters,andplaceonsideofchafingdish.Whenallcrepesaredipped,sprinklewithpowderedsugarandserve.

CheeseBlintzePlacetablespooncottagecheeseorbakerscheeseincenterofeachcrepe.Rollup.Placeinchafingdishorwarmservingdish.Topwithyogurtorsourcreamanddashofnutmegorcinnamon.

Oneserving=42calories

2gprotein

8gcarbohydrates

2gfat

27mgsodium

Page104

VegetarianShepherd'sPie

(NoWheat,Egg,Gluten)

MashedPotatoes

8potatoes,peeledandcutintosmallcubes

1/2teaspoonsalt

1tablespoonbutterormargarine

Cookpotatoesinenoughwatertocover.Addsalt.Bringtoboil,thensimmertilltender.Drain.Addbutter.Mash.Milkorcreammaybeadded(iftolerated).Setasidewhileyoupreparethepie.

Pie

1/2cupbutterormargarine

1mediumonion,choppedfine

1cupfinelychoppedcelery

1cupthinlyslicedcarrots

8cupsdryricebreadcubes

2teaspoonsgroundsage

1/2teaspoondriedmarjoramleaves

1/2teaspoondriedthymeleaves

1/2teaspoonceleryseeds

1/2teaspoonsalt

2tablespoonsmincedfreshparsley

11/2cupswater

Preheattheovento375°F.Preparevegetablepiebysautéingbutter,onion,celery,andcarrotsinskilletuntilceleryistender.Stirinbreadcubes,sage,marjoram,thyme,celeryseeds,salt,parsley,

Page105

andwater.Pourintooiledcasseroledish.Topwiththemashedpotatoes.Bake30-40minutes,oruntilmashedpotatoesaregolden.

Makes4servings

Oneserving=364calories

8gprotein

42gcarbohydrates

14gfat

386mgsodium

Page106

BakedPolentawithHazelnutsandPrunes

(NoWheat,Milk,Gluten)

2cupstomatosauce

1teaspoongroundcinnamon

1cuppacked,coarselychoppedpittedprunes

2clovesgarlic,minced

2tablespoonsfreshchoppedparsley

1/2cuphazelnuts

1cupcornmealor1/2cupcornmealand

1/2cupcornflour(notcornstarch)

1cupcoldwater

2cupsboilingwater

1/2teaspoonsalt

1/4teaspoonfreshlygroundblackpepper

1/2teaspoongratednutmeg

2tablespoonsmargarineorghee

2largeeggs,beaten

1tablespoonoliveoil

Preheatovento350°F.Placethetomatosauceinapanandaddthecinnamon,prunes,garlic,andparsley.Cooktogetherfor10minutesovermedium-lowheat.Removepanfromheatandsetaside.

Spreadhazelnutsinacakepanandtoastintheovenfor12-15minutes

oruntilaromaticandlightlygolden.Pourwarmhazelnutsintoacleandishtowelandwrapup.Rubthenutstogetherthroughthetoweltoremovetheskins.Discardtheskins.Chopthenutsandsetthemaside.Raisetheoventemperatureto400°F.

Placethecornmealinalargebowl.Addthecoldwaterandmixwell.Pourtheboilingwateroverthemixture,whiskinguntil

Page107

itissmooth.(Thistechniquepreventslumpsfromforming.)Transferthemixturetoaheavypan.Addsalt,pepper,andnutmeg.Slowlybringthemixturetoaboilovermediumheat,whiskingconstantly.Whenitisboiling,lowertheheatandcook,stirringfrequentlywithaspoon,untilthepolentamixtureisthickenoughsothatthespoonwillstandupinit.Whenitisthickened,removethepanfromtheheat.Addthebutterandmixuntilitmelts.Letthepolentacoolslightly.

Lightlyoila9''×13"bakingdish.Addthebeateneggstothepolenta,mixingconstantlyuntiltheyareincorporated.Pourhalfoverthepolentaintothebakingdish.Spreadhalfthetomatoprunesauceoverthepolentainanevenlayer.Pourandspreadremainingpolentaoverthesauce.Pourremainingsauceoverthepolentalayer.Sprinklewiththehazelnuts.Bakethepolentauntilitisbubbly,about20-30minutes.Whencooked,removeitfromtheovenandletitsettleforabout10minutesbeforeserving.

Makes6servings

Oneserving=367calories

6gprotein

48gcarbohydrates

18gfat

412mgsodium

Page108

MediterraneanRiceSalad

(NoWheat,Egg,Milk,Gluten)

1cupuncookedbrownorbasmatirice

2tablespoonsoliveoil

2cupsslicedzucchini(1/4-inchslices)

1teaspoondriedbasil

1teaspoondriedoregano

4cupsredleaforromainelettuce

2cupsfreshchoppedspinachleaves

1/2cupslicedblackolives

1/3cupoil-and-vinegartypesaladdressing

Placericeand2cupswaterinamediumsaucepan.Add1tablespoonoliveoiltowater.Bringtoboil,thenlowertheheatandsimmerrice,covered,untilallthewaterhasbeenabsorbedandthericeistender-about25-30minutesdependingontypeofriceused.Setriceaside.Combine1tablespoonoliveoilandzucchiniinskillet.Addbasilandoregano.Sautéuntilzucchiniisslightlybrowned.Breaklettuceintobite-sizepiecesandtosswithspinachleaves.Addrice,zucchini,olives,andsaladdressing.Tosswell.Serveimmediately.

Makes2largeservings

Oneserving=347calories

11gprotein

38gcarbohydrates

16gfat

306mgsodium

Page109

8Accompaniments

WalnutOilDressing

(NoWheat,Egg,Milk,Gluten)

1/4cupwalnutoil

1/4cuplemonjuice

1teaspoondriedcrumbledrosemaryorthyme

1tablespoonfinelychoppedgreenpepper

1/2teaspoonsalt

Combineallingredientsinabottlewithalid.Shakethoroughly.Letstandatroomtemperatureseveralhours.Shakeagain.

Makes1/2cup

Oneserving=41calories

1gprotein

1gcarbohydrates

6gfat

24mgsodium

Page110

RiceFlourNoodles

(NoWheat,Milk,Gluten)

2eggs

2teaspoonswater

1teaspoonsalt

1/4cupcornstarch

1cupriceflour

Usingaforkorawhisk,beateggsandwateruntilfrothy.Addremainingingredients.Doughmustbestiffbutworkable.Addmorewaterorflourifnecessary.Kneaddoughthoroughlyonrice-flouredboard.Rolloutdoughasthinaspossible.Cutinto1/4-inch-widestrips.Letdryundisturbedatleast1hourbeforecooking.Noodleswillbreakeasilyifnotallowedtodry.Cookinboilingsaltedwaterorbrothfor10minutes.Maybeservedwithspaghettisauce.

Makes2cupsdrynoodles.

Oneserving(1/2cupdrynoodles)=118

calories

4gprotein

20gcarbohydrates

2gfat

297mgsodium

Page111

SavoryRiceDressing

(NoWheat,Egg,Milk,Gluten)

1cupcookedbrownrice

2teaspoonsvegetableoil

1/2cupdicedcelery

1/4cupchoppedonion

1tablespoondriedparsley

1/4teaspoonsalt

1/4teaspoongroundsage

1cupslicedfreshmushrooms

1cupchickenbrothortomatojuice

Preheatovento325°F.Inamediumpanovermedium-lowheat,sautériceinvegetableoiluntillightlybrowned.Addcelery,onion,parsley,salt,sage,andmushrooms.Sauté2minuteslonger.Addchickenbrothandmixintomoistenrice.Coverandheat15minutesonmediumheatorpourintocasseroledishandbake30minutes.

Makes4servings

Oneserving=119calories

2gprotein

19gcarbohydrates

4gfat

208mgsodium

Page112

CornbreadStuffing

(NoWheat,Milk,Egg,Gluten)

1doublebatchCornbread(SeeIndex.)

11/2cupschoppedonion

11/2cupschoppedceleryandceleryleaves

1/2cupvegetableoilormilk-freemargarine

1tablespoonsalt

1/2teaspoonfreshlygroundblackpepper

1tablespoonpoultryseasoning

1cupwaterorturkeyorchickenbroth

Preheattheovento200°F.Breakthecornbreadintofinecrumbsandplaceonabakingsheet.Drycrumbsoutforabout30minutesintheoven.Sautéonionandceleryinvegetableoil.Addseasoningsandliquid.Pourovercrumbsandmixuntilmoistened.Stuffturkeyandbakeimmediately,orbakeseparatelyina2-quart,greasedcasseroledishina350°Foven.

Makesenoughtostuffone12-poundturkey.

Oneservingof1/2cup=136

calories

3gprotein

21gcarbohydrates

4gfat

291mgsodium

Page113

PotatoSoup

(NoWheat,Milk,Egg,Gluten)

1/3cupchoppedonionorleek

1tablespoonoliveoil

1largebakedpotato

1cupwaterorNutMilk(SeeIndex.)

1/21/2teaspoonfreshlygroundcaraway

Inasmallpanovermediumheat,sautétheonioninoiluntilsoftbutnotbrown.Coarselychopthebakedpotatoinafoodprocessororblender.Addtheremainingingredients.Addmorewaterifneededfordesiredconsistency.Placeallingredientsinamediumsaucepanoverlowheatandsimmer5minutestoheatandblendflavors.

Makes2servings

Oneserving=107calories

2gprotein

21gcarbohydrates

6gfat

63mgsodium

Page114

OnionSauce

(NoWheat,Milk,Egg,Gluten)

1or2largesweetonions,slicedthin

1/4cupwater

Salttotaste

2-4teaspoonsoliveoil

PiletheonionsinalargefryingpanorDutchoven.Addthewater.Covertightlyandsteamoverlowheatfor15-20minutesuntilquitesoft.Pourtheonionmixtureintoafoodprocessororblenderandpuree.Seasonwithsaltandoliveoil.Usetosaucevegetables,meat,fish,orpoultry.Excellentonnewpotatoesandgreenpeas.

Makes2servings

Oneserving=52calories

0gprotein

4gcarbohydrates

5gfat

37mgsodium

Page115

WhiteSauce

(NoWheat,Egg,Milk,Gluten)

2tablespoonsvegetableoil

1tablespoontapiocaorcornstarch

1/21/2teaspoonsalt

1/8teaspoonwhitepepper

1cupplainsoymilk

Putvegetableoilinsaucepan.Stirintapiocaorcornstarch,salt,andpepper.Removefromheat.Graduallyaddmilk,andmixuntilsmooth.Returntomediumheatandbringtoboil,stirringconstantly.Boil1minute.

Makes3/4cupsauce

Oneservingof2tablespoons=94

calories

1gprotein

11gcarbohydrates

8gfat

119mgsodium

ThisrecipecanalsobeusedasAlmondSaucebyadding2tablespoonstoastedfinelychopped,blanchedalmonds;servewithfishorvegetables.

Forcheesesauce,add1/4cupfinelyshreddedcheese-servewithvegetablesorcroquettes.Forcreameddishes,add1/2-3/4cupcooked

meatorflakedfish.

Page117

9QuickBreadsAndYeastBreads

QuickSpeltDropBiscuits

(NoEgg,Milk)

2cupsspeltflour

11/2tablespoonsbakingpowder

1/2teaspoonsalt

1/4cupvegetableoil

3/4cupwater

Preheatovento425°F.Combineallingredientsinmixingbowl.Beatwell.Dropbyspoonfulsontoalightlygreasedbakingpan.Bake10-12minutes,oruntilbrownedonbottom

Makes12servings.

Onebiscuit=72calories

2gprotein

17gcarbohydrates

4gfat

217gsodium

Page118

PumpkinBread

(NoWheat,Milk,Gluten)

2cupsbrownriceflour

2tablespoonspotatoortapiocastarch

1/2teaspoonsalt

2teaspoonsbakingpowder

1/4teaspoonbakingsoda

1/2teaspoongroundcinnamon

1/4teaspoongroundnutmeg

1/4cupsugar

2eggs

1/2cupcannedpumpkin

1/4cupvegetableoil

1/3cupapplejuice

Preheatovento350°F.Combineallingredientsinmixingbowl.Beatwelluntilthebatterissmoothandfluffy.Pourintoanoiled9''×5"loafpan.Bake40-45minutes.Coolinpan10minutes.Turnthepanoverandsetitonawirerack.Letstand5minutes.Gentlyremovebreadfromthepan.Allowbreadtocoolthoroughly.

Makes12servings

Oneservingof1slice=162

calories

3gprotein

24gcarbohydrates

6gfat

258gsodium

Page119

EgglessPumpkinDateBread

(NoWheat,Milk,Egg,Gluten)

1/2cupvegetableoil

1cupfirmlypackedbrownsugar

1cupcannedpumpkin

1teaspoonvanillaextract

1cupriceflour

1/4cuppotatostarch

2teaspoonsbakingpowder

2teaspoonsgroundcinnamon

1/2cupchoppeddates

1/2cupchoppednuts(iftolerated)

Preheatovento350°F.Greasea9"×5"loafpan.Combineoil,sugar,pumpkin,andvanillainmixingbowl.Beatwell.Siftdryingredientsandaddthemtothebowl.Mixjustuntilalldryingredientsaremoistened.Foldindatesandnuts.Pourbatterintoloafpanandbakefor1hour.Breadmaybeglazedwith1cupsiftedconfectioners'sugarmixedwith2tablespoonshotwaterifdesired.

Makes12servings

Oneservingof1slice=261

calories

3gprotein

38gcarbohydrates

14gfat

118mgsodium

Page120

TeffPumpkinBread

(NoWheat,Milk,Egg)

2cupsteffflour

1/4cuptapiocaflour

2teaspoonsgroundcinnamon

1/4teaspoongroundnutmeg

2tablespoonsbakingpowder

1/2cupsugar

1/3cupvegetableoil

1cupcannedpumpkin

11/4cupsapplejuice

1/2cupchoppednutsordates

Preheatovento350°F.Combineallingredientsinmixingbowl.Mixthoroughly.Pourbatterinto9"×13"lightlyoiledloafpan.Bake50-60minutes,oruntiltoothpickinsertedintocentercomesoutclean.

Makes12servings

Oneservingof1slice=248

calories

4gprotein

29gcarbohydrates

8gfat

197mgsodium

Page121

GarbanzoSkilletBread

(NoWheat,Egg,Milk,Gluten)

1/3cupwater

1/4cupchickpeaflour

1/4teaspoonsalt

1teaspoonoliveoil

Inamediumbowlmixwater,flour,andsaltwithawhiskorfork.Seta10-inchskilletonmedium-highheat.Whenadropofwaterdancesontheskilletsurface,addhalftheoil.Addbatterallatonce.Coverandcookfor2minutes.Removecoveranddribbleremainingoiloverbread.Cookabout5minutesmore.

Whenthebreadlooksdryaroundtheedges,useaspatulatoflipit.Reduceheattolowandcookanother5minutesuncovered.Removetoawirerack.Letbreadstanduntilyouarereadytoserve.Tearintoirregularshapes.

Makes1serving

Foradditionalservings,repeatsingle-batchrecipe.Donotdoublerecipe.

Oneserving=96calories

2gprotein

16gcarbohydrates

6gfat

268mgsodium

Page122

OrangeQuinoaMuffins

(NoWheat,Egg,Milk)

1poundquinoaflour(32/3cups)

1teaspoonbakingsoda

1/2teaspoonsalt

Gratedrindof2mediumoranges

Juiceof2mediumoranges

1/4cupvegetableoil

1/2cupmaplesyrup

3/4cupwater

Preheatovento375°F.Stirflour,soda,andsalttogether.Addorangerindandjuice.Stirinoil,syrup,andwater.Mixuntilingredientsareblended.Spoonbatterintomuffincups.Bake18-22minutes.

Makes9muffins

Onemuffin=171calories

2gprotein

27gcarbohydrates

7gfat

208mgsodium

Page123

OatmealScones

(NoWheat)

2cupsoatflourorgroundoatmeal

21/2teaspoonsbakingpowder

1/2teaspoonbakingsoda

1/2teaspoonsalt

2tablespoonsugar

1/2cupbutterormargarine

3/4cupbuttermilk

1egg

Preheatovento400°F.Sifttogetherdryingredients.Cutinbutteruntilmixtureresemblescoarsecornmeal.Beattogetherbuttermilkandegg,thenaddtodryingredients,stirringwithaforkuntilastiffdoughisformed.Kneadlightlyonboarddustedwithoatflour.Flattenintoaround1inchthickand5inchesindiameter;smoothoutedges.Markinto12wedgeswithaknife.Placeonungreasedbakingsheet.Bake10-12minutesuntillightlybrowned.Servehotwithbutterandjelly.

Makes12servings

Oncescone=209calories

4gprotein

31gcarbohydrates

11gfat

291gsodium

Page124

OrangeBarleyFlourBread

(NoWheat,Milk)

2cupsbarleyflour

1/2cupsugar

1/2teaspoonsalt

3teaspoonsbakingpowder

2eggs,beaten

1/2cuporangejuice

1/2cuporangemarmalade

1/4cupvegetableoil

Preheatovento350°F.Stirtogetherdryingredients.Addtherestoftheingredients.Beatwell.Pourbattterintolightlyoiled9"×5"loafpan.Bake50-55minutes.Cool5minutesinpan.Removefrompanandslice.

Makes12servings

Oneservingof1slice=178

calories

3gprotein

27gcarbohydrates

7gfat

206mgsodium

Page125

Rice-and-BarleyMuffins

(NoWheat,Egg)

1/3cupriceflour

2/3cupbarleyflour

3teaspoonsbakingpowder

2tablespoonssugar

1/4teaspoonsalt

3/4cupmilk

1tablespoonvegetableoil

Preheatovento375°F.Mixdryingredientstogetherinbowl.Addmilkandvegetableoil.Stironlyenoughtocombine.Fillmuffinpanstwo-thirdsfull.Bake20minutes,untillightlybrowned.

Makes6servings

Onemuffin=155calories

3gprotein

28gcarbohydrates

4gfat

176mgsodium

Page126

OatBiscuits

(NoWheat,Milk,Egg)

1cupoatflourorgroundoatmeal

1/2teaspoonsalt

3teaspoonsbakingpowder

1tablespoonsugar

2tablespoonsshorteningormilk-freemargarine

1/3cupcoldwater

Preheatovento400°F.Stirtogetherdryingredients;cutinshorteninguntilsizeofpeas.Addcoldwater;stirgentlytoformsoftdough.Kneadlightlyonboarddustedwithoatflour.Rolloutthedoughto1/2"thickness.Cutwith11/2"cutterandplaceonungreasedbakingsheet.Bake15-20minutes.

Makes12servings

Onebiscuit=189calories

2gprotein

23gcarbohydrates

11gfat

216mgsodium

Page127

ChickpeaOnionBread

(NoWheat,Egg,Milk)

1/2cupfinelychoppedonion

1/3cupoliveoil

13/4cupschickpeaflour

1/4cuptapiocaorarrowrootstarch

1/2teaspoonsalt

1tablespoonbakingpowder

3/4cuplukewarmwater

Preheatovento425°F.Sautéonionintheoil.Cookovermediumhighheat,stirring,untiltheonionissoftbutnotbrown.Inaseparatebowl,beattogethertheflour,starch,salt,andbakingpowder.Pourinwaterandtheoilandonions.Mixwelluntiltheflourismoistened.Scrapebatterintooiled8-inchsquarepanandbake18-20minutes.Whendone,breadhasafewcracksinthesurfaceandthecenterfeelscrustyandfirm.Letstandfor10-15minutesbeforecutting.

Makes8servings

Oneservingof1slice=167

calories

3gprotein

23gcarbohydrates

8gfat

207mgsodium

Page128

TeffBananaMuffins

(NoWheat,Milk)

21/2cupsteffflour

11/2tablespoonsbakingpowder

1/2cupdatesugar

1teaspoongroundcinnamon

11/2cupswater

1/4cupvegetableoil

2bananas

1egg

Preheatovento400°F.Combineflour,bakingpowder,sugar,andcinnamoninmixingbowl.Pureewater,oil,bananas,andegginafoodprocessor.Addtothedryingredients.Mixwell.Spoonbatterintomuffincups.Bake10-15minutes,oruntildone.

Makes12servings

Onemuffin=175calories

3gprotein

30gcarbohydrates

7gfat

129mgsodium

Page129

AmaranthMuffins

(NoWheat,Egg,Milk)

2cupsamaranthflour

1/4cuparrowrootstarch

1tablespoonbakingpowder

1/4cupsugar

1/3cupvegetableoil

3/4cupwater

Preheatovento350°F.Combineflour,arrowroot,bakingpowder,andsugarinabowl.Addoilandwater.Stiruntilallingredientsareblended.Spoonbatterintomuffincupsandbakeuntiltopsarebrown,about25minute.

Makes8servings

Onemuffin=169calories

3gprotein

26gcarbohydrates

8gfat

164mgsodium

Page130

BananaCinnamonMuffins

(NoWheat,Milk,Gluten)

3/4cupriceflour

1/4cupsweetriceflour

1/4cupricepolish

1tablespoonbakingpowder

1/4teaspoongroundcinnamon

1/8teaspoongroundnutmeg

1tablespoonsugar

1egg

1/2banana,choppedfine

1/2cupfruitjuice

2tablespoonsvegetableoil

Preheatovento375°F.Combineflours,ricepolish,bakingpowder,cinnamon,nutmeg,andsugarinamixingbowl.Addtheremainingingredientsandmixuntilwellblended.Spoonintomuffincups.Bake12-15minutesoruntilmuffintopsarebrowned.

StrawberryMuffinsOnecupslicedstrawberriescanbesubstitutedforbanan.

Makes8servings

Onemuffin=97calories

3gprotein

19gcarbohydrates

3gfat

191mgsodium

Page131

OrangeOatmealBread

(NoWheat,Egg,Milk)

21/4cupsoatflourorgroundoatmeal

4teaspoonsbakingpowder

1/4teaspoonbakingsoda

3/4cupsugar

3/4teaspoonsalt

2tablespoonsvegetableoil

3/4cuporangejuice

1tablespoongratedorangerind

Preheatovento350°F.Sifttogetherdryingredients.Addoil,orangejuice,andorangerind;stiruntildryingredientsaremoistened.Pourintoalightlyoiled9''×5"loafpan.Bakeabout1hour.

Makes12servings

Oneservingof1slice=201

calories

3gprotein

29gcarbohydrates

8gfat

293mgsodium

Page132

RyeBread

(NoWheat,Milk,Egg)

6cupsryeflour

1tablespoonsalt

2packagesdryyeast

1/2cupinstantmashedpotatoes

2cupshotwater

1/2cupmolassesorhoney

1/4cupvegetableoil

Preheatovento350°F.Inlargemixingbowlthoroughlyblend2cupsflour,salt,andyeast.Inaseparatebowl,combineinstantmashedpotatoesandhotwater.Whiplightlywithafork.Combinemolasses,oil,potato,andwater.Addthismixturetothedryingredients.Beat2minutesatmediumspeed,scrapingbowloccasionally.Add2cupsflour.Beatathighspeed2minutes,scrapingthesidesofthebowloccasionally.Stirintheremaining2cupsflour(orenoughtomakeastiffdough).Sprinklebreadboardwithryeflour.Turndoughoutandkneaduntilsmoothandelastic(8-10minutes).Placedoughingreasedbowl;coverandletriseinawarmplaceuntilitisdoubledinbulk(11/2-2hours).Greasetwo9"×5"loafpans.Punchdowndoughandshapeintotwoloaves.Coverandletriseuntilitisdoubledinbulk(30-45minutes).Bake40minutes,oruntilloavessoundhollowwhentappedlightly.

Makes2largeloaves

Oneservingof1slice=111

calories

2gprotein

16gcarbohydrates

4gfat

317mgsodium

Page133

RiceBranMuffins

(NoWheat,Gluten)

1cupbrownriceflour

1/2cupricebran

2tablespoonssugar

1tablespoonbakingpowder

1/2teaspoonsalt

1/4cupvegetableoil

2eggs

3/4cupmilkorapplejuice

Preheatovento400°F.Combineallingredientsinabowl.Beatwelluntilbatterissmooth.Pourintolightlyoiledmuffincups.Bake12-15minutes.

Makes6servings

Onemuffin=118calories

3gprotein

21gcarbohydrates

6gfat

247mgsodium

Page134

BlueberryMuffins

(NoWheat,Milk,Gluten)

1cupbrownriceflour

1/2cupricebran

11/2teaspoonsbakingpowder

1egg

2tablespoonsvegetableoil

1tablespoonhoney

3/4cuporangejuiceorwater

1/2cupblueberries

Preheatovento400°F.Combineflour,bran,andbakingpowderinbowl.Stirtomix.Addrestoftheingredients.Mixwell.Spoonintolightlygreasedmuffincups.Bake12-15minutesoruntilbrown.

PrunePlumMuffins1/2cupchoppedItalianpruneplumscanbesubstitutedforblueberries.

Makes9servings

Onemuffin=151calories

3gprotein

21gcarbohydrates

8gfat

194mgsodium

Page135

RiceFlourStrawberryMuffins

(NoWheat,Milk,Gluten)

3/4cupbrownriceflour

1/4cupsweetriceflour

1/4cupricepolish

1tablespoonbakingpowder

1/4teaspoongroundnutmeg

1tablespoonhoney

2tablespoonsvegetableoil

1egg

1cupslicedfreshstrawberries

1/2cuporangejuiceorwater

Preheatovento350°F.Combinericeflours,ricepolish,bakingpowder,andnutmeginmixingbowl.Stirtoblend.Addtheremainingingredientsandmixuntilwellblended.Spoonintolightlyoiledmuffincups.Bake15-18minutes,oruntilbrown.

Makes8servings

Onemuffin=148calories

2gprotein

22gcarbohydrates

6gfat

203mgsodium

Page136

RiceBananaSpiceMuffins

(NoWheat,Egg,Milk,Gluten)

1veryripebanana,cutinto1/4-inchpieces

1/4cupvegetableoil

1/3cupricebeverageorwater

1/2cupsugar

2cupsbrownriceflour

3tablespoonsarrowrootpowder

1tablespoonbakingpowder

1teaspoongroundcinnamon

1/2teaspoongroundnutmeg

Preheatovento400°F.Creamtogetherbanana,oil,andricebeverage.Addsugar.Stirinremainingingredients.Beatwell.Spoonintolightlygreasedmuffincups.Bake15-18minutes.

Makes9servings

Onemuffin=156calories

2gprotein

24gcarbohydrates

6gfat

204mgsodium

Page137

RiceFlourMuffinswithEgg

(NoWheat,Milk,Gluten)

1cupriceflour

3tablespoonssoyflour

1/4teaspoonsalt

2tablespoonssugar

2teaspoonsbakingpowder

3/4cuporangeorapplejuice

1egg

2tablespoonsvegetableoil

Preheatovento375°F.Combinericeflour,soyflour,salt,sugar,andbakingpowderintomixingbowl.Stirtoblend.Addorangejuice,egg,andoil.Mixuntilsmooth.Pourintolightlyoiledmuffintins.Bake15minutes.

DateMuffinsAdd1/2cupdatestobatterjustbeforepouringintomuffintins.

BlueberryMuffinsAdd1/2cupfreshorfrozenblueberriestobatterjustbeforepouringintomuffintins.

Makes8servings

Onemuffin=136calories

3gprotein

18gcarbohydrates

7gfat

201mgsodium

Page138

RiceFlourMuffinsWithoutEgg

(NoWheat,Egg,Milk,Gluten)

1/4cupricepolish

1/4cupriceflour

1tablespoonpotatostarch

1/2teaspoonarrowroot

1/4teaspoonsalt

2teaspoonsbakingpowder

1tablespoonhoney

1/3cuporangejuice

1/4cupwater

2tablespoonsvegetableoil

Preheatovento375°F.Combinericepolish,riceflour,potatostarch,arrowroot,salt,andbakingpowderinmixingbowl.Stirtoblendingredients.Addhoney,orangejuice,water,andoil.Beatuntilallingredientsarecombined.Pourbatterintolightlyoiledmuffincups.Bake12-15minutes.

Makes6servings

Onemuffin=128calories

2gprotein

17gcarbohydrates

6gfat

291mgsodium

Page139

OatmealShortbread

(NoWheat,Egg,Milk)

1/2cupmargarine

1/2cupsugar

11/4cupsoatflourorgroundoatmeal

Preheatovento350°F.Creammargarineandsugaruntillight.Addoatflourgraduallytomakeacrumblymixture.Presstogetherandshapeintoasmoothball.Dividedoughintofourparts.Onlightlyfloured(oatflour)board,rolleachpartintoa6-inchcircle.Placethem4"apartonlightlyoiledbakingsheets.Markeachcircleintoeightwedges.Bake15minutes.

Makes30servings

Onecookie=162calories

2gprotein

21gcarbohydrates

8gfat

61mgsodium

Page140

CornMuffinsorCornbreadwithEgg

(NoWheat,Milk,Gluten)

2cupscornmeal

1/4teaspoonsalt

3teaspoonsbakingpowder

1tablespoonsugar

2eggs

2tablespoonsvegetableoil

3/4cupwater

Preheatovento400°F.Combineallingredientsinmixingbowl.Beatthoroughlytoblend.Pourintolightlyoiledmuffintinsor8-inchsquarebakingpan.Bake15-20minutesoruntilgoldenbrown.

Makes9servings

Onemuffin=118calories

3gprotein

20gcarbohydrates

3gfat

218mgsodium

Page141

CornbreadWithoutEgg

(NoWheat,Egg,Milk)

2cupscornmeal

1/4cuptapiocaflour

1/4cupmaplesyruporhoney

3/4cupricebeverageorwater

1/4cupvegetableoil

1tablespoonbakingpowder

Preheatovento375°F.Combineallingredientsinmixingbowl.Beatjustuntilblended.Pourintolightlyoiled8-inchsquarepan.Bake15-20minutes,oruntilgoldenbrownontopandsidespullawayfrompan.

Makes8servings

Oneserving=168calories

2gprotein

25gcarbohydrates

7gfat

182mgsodium

Page142

QuickRiceBranBread

(NoWheat,Gluten)

2eggs

2tablespoonsvegetableoil

2tablespoonssugar

3/4cupmilk

11/3cupsbrownriceflour

1/4cupsoyflour

1/2cupricebran

1/2teaspoonsalt

2teaspoonsbakingpowder

1/2teaspoonbakingsoda

Preheatovento350°F.Creamtogethereggs,oil,andsugar.Slowlyaddmilkalternatelywithrestoftheingredients.Beatwell.(Thismixturecannotbeoverbeaten.)Pourbatterintolightlyoiled9''×5'loafpan.Bake40-45minutesoruntilbrowned.

RaisinBreadAdd1/3cupchoppedraisinsorcurrants.

OrangeDateBreadAdd1tablespoongratedorangerindand1/3cupchoppeddates.

BananaBreadAdd2veryripe,pureedbananasandreducemilkto1/2cup.

Makes12servings

Oneservingof1calories

slice=142

3gprotein

18gcarbohydrates

7gfat

314mgsodium

Page143

OzarkCornPone

(NoWheat,Milk,Egg,Gluten)

1cupcornmeal

1/2teaspoonsalt

1cupboilingwater

2teaspoonsmeltedshorteningorvegetableoil

Preheatovento450°F.Combinecornmeal,salt,andboilingwater.Stirtoformastiffdough.Rinsehandsincoldwater.Shapedoughintotwoflat,1/2-inchthick,ovalcakes.Placeonlightlyoiledbakingsheet.Brushwithoilormeltedshortening.Bake20minutesoruntilbrownandcrisp.Cutinto12piecesandserveasbreadsubstitute.

Makes12servings

Oneserving=82calories

2gprotein

14gcarbohydrates

2gfat

26mgsodium

Page144

SpicyCornbread

(NoWheat,Gluten)

3/4cupriceflour

1cupcornmeal

2tablespoonssugar

2teaspoonsbakingpowder

1/2teaspoonbakingsoda

1/2teaspoonsalt

1/2teaspoonchilipowder

1/4teaspoongroundcumin

1/4cuppimento

1cupyogurt

1egg

3tablespoonsoil

3tablespoonsfinelychoppedscallions

Preheatovento400°F.Stirtogetherthericeflour,cornmeal,sugar,bakingpowder,bakingsoda,salt,chilipowder,andcumin.Cutthepimentointo1/4-inchpiecesandstirintodryingredients.Usingaseparatebowl,combinetheyogurtwithremainingingredientsandstirintodryingredientsuntiljustblended.Pourintoabuttered8-inchskillet.Bakeapproximately20-25minutes,untiltoothpickinsertedintocentercomesoutclean.Servewarmorcooled.

Makes8servings

Oneserving=139calories

3gprotein

18gcarbohydrates

6gfat

289mgsodium

Page145

BananaCornmealSpoonbread

(NoWheat,Gluten)

2mediumripebananas,peeled

4eggs,separated

1cupmilk

3tablespoonsbutter

1cupcornmeal

1teaspoonbakingpowder

3/4teaspoonsalt

1/4teaspooncreamoftartar

Preheatovento350°F.Slicebananasintoblendercontainer;processuntilpureed.Beateggyolksuntilthickandlemon-colored,3-5minutes.Combinebananas,milk,andbutterinlargesaucepan.Cookonmediumheatuntilbuttermelts.Stirincornmeal,bakingpowder,andsalt.Cook,stirringconstantly,untilmixturethickens,about3minutes.Removefromheat.Beatineggyolks.Inaseparatebowlcombineeggwhitesandcreamoftartarandbeatuntilstiffbutnotdry.Foldintothebananamixture.Pourintowelloiled11/2quartcasserole.Bake30-35minutesoruntilknifeinsertedinthemiddlecomesoutclean.

Makes4servings

Oneserving=216calories

3gprotein

28gcarbohydrates

12gfat

357mgsodium

Page146

PotatoBiscuits

(NoWheat,Egg,Gluten)

1/2cuppotatostarchflour

3teaspoonsbakingpowder

1/4teaspoonsalt

3tablespoonsshorteningorbutter

1/4cupmilk

Preheatovento425°F.Stirtogetherdryingredients.Cutinshorteninguntilsizeofpeas.Slowlyaddmilk,stirringgentlytoformsoftdough.Lightlydustabreadboardwithpotatoflour.Turnthedoughoutontotheboardandkneadlightly.Rollto1/2-inchthickness.Usinga1/2-inchcutter,cutoutninebiscuitsandplaceonanungreasedbakingsheet.Bake10-12minutes,untillightlybrowned.

Makes9servings

Onebiscuit=86calories

2gprotein

11gcarbohydrates

4gfat

211mgsodium

Page147

RiceFlourYeastBread

(NoWheat,Gluten)

3cupsriceflour

1/2cuppotatostarchflour

2packagesdryyeast

2tablespoonssugar

1teaspoonsalt

2tablespoonsbakingpowder

1cupdrymilk

1/4cupinstantmashedpotatoes

2cupsveryhotwater

1/4cupsoftbutterormargarine

4eggs,beaten

Stirflourstogether.Measure2cupsintolargemixerbowl.Adddryyeast,sugar,salt,bakingpowder,anddrymilk.Mixthoroughly.Combineinstantmashedpotatoesandhotwater;whiplightlywithafork.Addpotatomixtureandsoftbuttertodryingredientsinmixerbowl.Beat3minutesonmediumspeed.Addremainingflourandeggs;beat3minutesonmediumspeed.Mixturewillresemblethickcakebatter.Leavebatterinbowl;coverandletriseinwarmplacefor1hour.Batterwillriseabout2inchesdependingonsizeofbowl.Beatjustenoughtoremovelargegasbubbles.Preheatovento325°F.Lightlyoiltwo9"×5"loafpans.Pourbatterintopans;coverandletrise30minutes.Bake30-35minutes,untillightlybrowned.

Makes24servings

Oneservingof1slice=120

calories

3gprotein

18gcarbohydrates

4gfat

314mgsodium

Page148

RiceCrackers

(NoWheat,Egg,Milk,Gluten)

1cupriceflour

1/2teaspoonsalt

1/2cuppotatostarch

1/2cupmargarine

1/2cupcoldwater

Preheatovento400°F.Combinericeflour,salt,andpotatostarchinmixingbowl.Cutinmargarinewithpastryblenderorfork.Stirinenoughcoldwatertomakesoftdough.Placedoughonlightlyoiledbakingsheet.Coverwithwaxedpaperandrollwithrollingpinto1/8-inchthickness.Cutinto48squares.Bake10-15minutes.

SesameRiceCrackersAdd1tablespoontoastedsesameseedstodoughbeforerollingoutontobakingsheet.

PoppySeedRiceCrackersAdd1tablespoontoastedpoppyseedstodoughbeforerollingoutontobakingsheet.

ParmesanRiceCrackersAdd1tablespoongratedParmesancheesetodoughbeforerollingoutontobakingsheet.

Makes12servings

Oneservingof4crackers=137

calories

2gprotein

12gcarbohydrates

9gfat

216mgsodium

Page149

High-FiberRiceWafflesorPancakes

(NoWheat,Gluten)

1cupbrownriceflour

1/2cupricebran

1/4cupsoyflour

2teaspoonsbakingpowder

2teaspoonssugar

1/2teaspoonsalt

2eggs

3tablespoonsvegetableoil

3/4cupmilk

Combineallingredientsinmixingbowl.Beatuntilsmooth.Pourintolightlyoiledwaffleironoroiledgriddle.Removefromwaffleironorturnpancakeswhenbrowned.

Makes4wafflesor8pancakes

Oneserving(1waffleor2largepancakes)=141

calories

3gprotein

16gcarbohydrates

8gfat

297mgsodium

Page150

CornmealPancakesorWaffles

(NoWheat,Milk,Gluten)

1cupcornmeal

1/4cupsoyortapiocaflour

1/4teaspoonsalt

2tablespoonssugar

11/2teaspoonsbakingpowder

3/4cupwater

1teaspoonvegetableoil

1egg

Combineallingredientsinbowl.Beatuntilsmooth.Pourbatterontolightlyoiledgriddleorwaffleiron.Removefromwaffleironorturnpancakeswhenbrowned.

Makes6pancakesor2waffles

Oneserving(1waffleor3pancakes)=96

calories

4gprotein

16gcarbohydrates

2gfat

187mgsodium

Page151

BuckwheatPancakes

(NoWheat,Milk,Egg)

1packagedryyeast

1tablespoonbrownsugar

2cupsbuckwheatflour

1/2cupcornmeal

1teaspoonsalt

21/2cupshotwater

1teaspoonbakingsoda

1teaspoonwarmwater

2tablespoonsvegetableoil

Inmixerbowl,thoroughlycombinealldryingredientsexceptbakingsoda.Addhotwater.Beat2minutsonmediumspeed.Coverandallowtoriseovernightinwarmplace.Inthemorning,stirthemixturewell.Addbakingsodadissolvedinwarmwaterandoil;mixagain.Cookonhotgreasedgriddleuntildryaroundedges.Turn.Removefromheatwhenbrowned.Servewithsyrup.

Makes5servings

Oneservingof3pancakes=142

calories

2gprotein

16gcarbohydrates

8gfat

267mgsodium

Page153

10CakesandDesserts

RiceFlourApplesauceCake

(NoWheat,Milk,Egg)

2cupsbrownriceflour

1/4cuparrowrootflour

1/2cupsugar

1tablespoonbakingpowder

1teaspoongroundcinnamon

1/2teaspoongroundnutmeg

1/2cupapplesauce

1/2cupapplejuice

1/3cupvegetableoil

Preheatovento375°F.Combineallingredientsinmixingbowl.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake15-20minutes.Cool.Cutintosquares.

Makes12servings

OneServing=164calories

2gprotein

27gcarbohydrates

6gfat

185mgsodium

Page154

SpeltFlourPlumCoffeecake

(NoWheat,Egg,Milk)

12-15smallpruneplums

1/2cupdatesugar

2tablespoonsspeltflour

23/4cupsspeltflour,groundfine

1tablespoonbakingpowder

1/2teaspoonsalt

1/2cuphoney

1/2cupwaterorNutMilk(SeeIndex.)

1/4cupoil

Preheatovento350°F.Quarterandpitplums,usingenoughtocoverbottomofanoiled8-inchsquarebakingdishinasinglelayer.Sprinklewithdatesugarand2tablespoonsofspeltflour.Tossfruitlightlytocoat.Spreadmixtureevenlyonbottomofpan.Place23/4cupsflourintoamixingbowl.Addbakingpowderandsalt.Stirtoblend.Pourhoney,water,andoilintoa2-cupglasscontainer.Stirtocombine.Pourliquidsovertheflourmixture.Beatuntilallflourismoistened.Pourbatteroverplummixture,spreadingitevenlyintocorners.Bake30-35minutes,untiltopisbrownandfirm.Thisrecipecanbeservedhotorcold.Toserve,sliceandthenliftwithaspatulaandflipeachportionoverontoaplate,turningthegooeyfruitsideup.

Makes8servings

Oneserving=176calories

2gprotein

31gcarbohydrates

6gfat

307mgsodium

Page155

TeffApplesauceCake

(NoWheat,Milk,Gluten)

1cupteffflour

1cupriceflour

1/4cuparrowroot

1teaspoongroundcinnamon

1/4teaspoongroundnutmeg

1tablespoonbakingpowder

1cupapplesauce

1/2cupvegetableoil

1/2cuphoney

2eggs

Preheatovento350°F.Combineteffflour,riceflour,arrowroot,cinnamon,nutmeg,andbakingpowderinmixingbowl.Stirtoblend.Addapplesauce,oil,honey,andeggs.Mixwell.Pourintooiled8-inchsquarebakingpan.Bake30-35minutes,oruntiltoothpickinsertedintocentercomesoutclean.

Makes16servings

Oneserving=179calories

3gprotein

29gcarbohydrates

7gfat

199mgsodium

Page156

AmaranthCake

(NoWheat,Egg,Milk)

2cupsamaranthflour

1tablespoonbakingpowder

1/4cuparrowroot

1/2cupsugar

1/2cupvegetableoil

1cupwaterorapplejuice

1/2teaspoonallspice

1/3cupfinelychoppedwalnuts

Preheatovento375°F.Stirtogetherallingredientsinamediumbowl.Beatwell.Pourbatterintooiled8-inchsquarepan.Bake25-30minutes.Coolthoroughly.Dustwithconfectioners'sugarjustbeforeserving.

Makes9servings

Oneserving=181calories

2gprotein

25gcarbohydrates

8gfat

205mgsodium

Page157

RhubarbCrumble

(NoWheat,Egg,Milk,Gluten)

2cupschoppedrhubarb

1/4cupwater

2tablespoonscreamofricecereal,uncooked

1/4cupbrownsugar

2tablespoonssoymilkpowder

2tablespoonsvegetableoil

1/4teaspooncinnamon

Preheatovento350°F.Putrhubarbincasseroledishandaddwater.Sprinkleoncreamofricecereal.Inaseparatebowlcombinebrownsugar,soymilkpowder,vegetableoil,andcinnamontomakestreuseltopping.Droptoppingoverrhubarbmixture.Bakeabout30minutesoruntilfruitistender.Servehotorcold.

Makes3servings

Oneserving=234calories

2gprotein

34gcarbohydrates

11gfat

87mgsodium

Page158

BananaSnackCake

(NoWheat,Milk,Gluten)

2ripebananas

1/2cupsugar

3eggs

1/2cupvegetableoil

2cupsbrownriceflour

1tablespoonbakingpowder

Preheatovento375°F.Pureebananas,sugar,eggs,andoilinfoodprocessororblender.Stirinflourandbakingpowder.Pourintooiled9-inchsquarebakingpan.Bake30-35minutes.

Makes8servings

Oneserving=241calories

3gprotein

31gcarbohydrates

12gfat

251mgsodium

Page159

PinappleUpside-DownCake

(NoWheat,Egg,Gluten)

1tablespoonplus1/3cupmargarine

1/2cupbrownsugar

18-ouncecancrushedpineapple(juicepacked)

1/3cupsugar

2/3cuppineapplejuice

1cupriceflour

1tablespoonpotatoortapiocastarch

2teaspoonsbakingpowder

1/8teaspoonsalt

1teaspoonvanillaextract

Preheatovento350°F.Inasmallsaucepan,melt1tablespoonmargarineandbrownsugar.Pourinto9-inchsquarecakepan.Drainpineapplejuiceintoasmallbowl.Arrangethecrushedpineappleontopofthesugarmixture.Preparecakebatterbycreamingtogether1/3cupsugarand1/3cupmargarine.Addpineapplejuice,riceflour,starch,bakingpowder,salt,andvanillaextract.Beatwell.Pourbatteroverpineapplemixture.Bake20-30minutes,oruntilcakeisdone.

Makes6servings

Oneserving=248calories

2gportein

32gcarbohydrates

13gfat

310mgsodium

Page160

PearCobbler

(NoWheat,Egg,Milk,Gluten)

CobblerBase

4medium-sizepears,sliced

1/4teaspooncinnamon

Dashofcloves

Dashofnutmeg

2tablespoonsfrozenorangejuiceconcentrate,melted

Topping

1/2cupbrownriceflour

11/2teaspoonsbakingpowder

3tablespoonsmargarine

2-3tablespoonscoldwater

Preheatovento400°F.Linealightlyoiledcasseroledishwithslicedpears.Sprinkleonspicesanddrizzleorangejuiceconcentrateoverpearslices.Bake5minuteswhilepreparingtopping.

Combineflourandbakingpowderinmixingbowl.Cutinmargarinetoresemblepiecrustmixture.Addwaterandstirwithfork.Crumblemixtureontopofpearslices.Bake15minuteslonger.Coolandserve.

Makes4servings

Oneserving=202calories

2gprotein

24gcarbohydrates

12gfat

200mgsodium

Page161

AppleCrisp

(NoWheat,Egg,Milk,Gluten)

4mediumapples,thinlysliced(about3cups)

1/4cupapplejuice

1tablespoonhoney

2tablespoonssoyflour

1/4cupriceflour

1/2teaspooncinnamon

2tablespoonsvegetableoil

Preheatovento350°F.Placeappleslicesinlightlyoiled8-inchsquarebakingpan.Pouronapplejuice.Drizzlehoneyoverapples.Combinesoyandricefloursinmixingbowlwithcinnamon.Addvegetableoilandtosslightly.Themixtureshouldbedryandcrumbly.Sprinklemixtureoverapples.Bake20minutesoruntiltopislightlybrowned.

Makes4servings

Oneserving=148calories

2gprotein

22gcarbohydrates

7gfat

184mgsodium

Page162

AlmondOatmealTorte

(NoWheat,Milk)

6eggs,separated

1cupsugar

1teaspoonorangeextract

1teaspoonalmondextract

1cupfinelygroundalmonds*

1/3cupgroundoatmeal

1/4teaspoonsalt

1/2cuppreparedlemonpiefilling

Confectioners'sugar

Preheatovento350°F.Beateggyolksand1/2cupsugartogetheruntilthickandlemon-colored.Stirinextracts,groundalmonds,andoatmeal.Beateggwhitesandsaltinaseparatebowluntilsoftpeaksform.Graduallyaddtheremaining1/2cupsugarandbeatuntilstiffpeaksform.Foldtheeggyolkmixtureintotheeggwhites.Dividebatterintothree9-inchlayercakepanslinedwithwaxedpaper.Bake30minutes.Coolbeforeremovingfrompans.Putlayerstogetherwithlemonpiefilling.Dustwithconfectioners'sugarortopwithnondairydesserttopping.

Makes12servings

Oneserving=157calories

5gprotein

21gcarbohydrates

7gfat

312mgsodium

*Youcanbuygroundalmondsorwhole.Ifyoubuywholealmonds,grindtheminablenderorfoodprocessor.

Page163

ChocolateCake

(NoWheat,Gluten)

1/2cupmargarine

cupsugar

2eggs

1teaspoonvanilla

6tablespoonscocoa

2cupsriceflour

1teaspoonbakingpowder

1/2teaspoonbakingsoda

1/2cupyogurt

Preheatovento350°F.Creammargarineandsugar.Beatineggsuntilthemixtureislightandfluffy.Addvanillaandcocoa.Beatinricefloursiftedtogetherwithbakingpowderandbakingsodajustuntilblended.Blendinyogurt.Pourinto8-inchsquarecakepan.Bakeapproximately20minutes.

Makes8servings

Oneserving=231Calories

2gprotein

31gcarbohydrates

12gfat

236mgsodium

Page164

ChocolateCreamRoll

(NoWheat,Milk,Gluten)

3eggs,separated

2/3cupsugar

1/4cupcocoa

2teaspoonspotatoflour

Preheatovento350°F.Separateeggs.Beatyolkswithsugar,cocoa,andpotatoflour.Usingaseparatebowl,beateggwhitesuntiltheyarestiff.Foldintochocolatemixture.Linethebottomof13''×9"panwithwaxedpaper.Pourbatterintopan.Bake10-15minutesoruntildone.Coolinpan5-10minutes.Layoutacleantowelandsprinkleitwithpowderedsugar.Turncakeoutontothetowel.Gentlypulloffwaxedpaper.Rollupjellyrollfashion,usingthetoweltowrapthecake.Letcoolatleast2hours.Unrollcakeandspreadwithnondairytoppingorfrozensoydessert.Reroll.Refrigerateorfreezeuntilreadytoserve.Keepwrappedtopreventdryingout.

Makes9servings

Oneserving(withoutfilling)=108

calories

3gprotein

18gcarbohydrates

3gfat

118mgsodium

Page165

ChocolateTruffles

(NoWheat,Egg,Gluten)

1/3cupheavycream

6ouncessemisweetchocolatebrokenintosmallpieces

1tablespoonsoftenedunsaltedbutterormargarine

1/4cupunsweetenedcocoapowder

Heatcreamjusttoboilinginsaucepan.Removefromheatandaddchocolateandbutter.Stiruntilchocolateismelted.Pourmixtureintoshallowpieplateorcasseroledish.Coverwithplasticwrapandrefrigerate3-4hours.Dustacuttingboardwithathinlayerofcocoa.Scoopchocolatemixtureinto24smallteaspoonfuls.Formeachintoaballandrollitincocoa.Placeinwaxed-paper-linedboxorcontainer.Coverandrefrigerateuntilreadytoserve.

Makes24truffles

Oneserving=186Calories

1gprotein

12gcarbohydrates

18gfat

147mgsodium

Page166

FlourlessChocolateCake

(NoWheat,Gluten)

Cake

8ouncesunsaltedmargarineorbutter

2/3cupplus1tablespoonsugar

6eggyolks

8ounceshigh-qualitysemisweetchocolate,melted

8ouncesalmonds,ground

6eggwhites

Pinchofcreamoftartar

Preheatovento350°F.Linebottomof9-inch,3-inchdeepspringformpanwithparchmentorsiliconpaper.

Creammargarinewith1/3cupplus1tablespoonsugaruntillightandfluffy.Addeggyolkstocreamedmixtureandbeatwell.Blendinchocolate,thengroundalmonds.Usingaseparatebowlwhipeggwhiteswithcreamoftartaruntilfrothy.Sprinkleintheremaining1\3cupofsugar,andcontinuetobeatuntilsoftpeaksform.Gentlyfoldeggwhitesintochocolatemixtureuntilfoldedinevenly.

Pourcakemixtureintopan.Bake55-70minutes.Whentoothpickinsertedincentercomesoutclean,thecakeisdone.Letcoolinthepanwhileyoupreparethefrosting.

Page167

Frosting

12ounceshigh-qualitybittersweetchocolate,choppedfine

1cupofheavycream

Putchocolateinalargemixingbowl.Scaldcreaminasaucepanandpourthroughasieveoverchocolate.Letmixturestandfor1minutetoallowchocolatetosoften.Beatuntilthefrostingappearssmoothandglossy.

Invertcakeontoplate.Peelparchmentfrombottom.Frosttopandsidesofcakeandallowtoset1-2hours.

Makes12servings

Oneserving=348calories

3gprotein

36gcarbohydrates

18gfat

274mgsodium

Page168

FudgeSoyFlourCake

(NoWheat,Milk,Egg,Gluten)

1cupsoyflour

1/2cuppotatostarchflour

1/2cupsugar

1/4cupcocoa

1/2teaspoonsalt

2teaspoonsbakingpowder

1teaspoonbakingsoda

1teaspoonvanillaextract

1tablespoonvinegar

1/2cupvegetableoil

1cupcoldwater

Preheatovento325°F.Stirtogetheralldryingredientsinmixingbowl.Addremainingingredients.Beatatmediumspeedfor3minutesuntilbatterisverysmooth.Pourintolightlyoiled8-inchsquarebakingpan.Bake40minutes.Coolcakeinpan.

Makes12servings

Oneserving=162calories

4gprotein

24gcarbohydrates

6gfat

349mgsodium

Page169

OrangeSpongeRoll

(NoWheat,Milk,Gluten)

3eggs

1/3cupsugar

1/3cupbrownriceflour

2teaspoonspotatoflour

1tablespoongratedorangerind

2teaspoonsbakingpowder

Preheatovento350°F.Combineallingredientsinmixingbowl.Beatwell.Linebottomof13"×9"panwithwaxedpaper.Pourbatterintopan.Bake10-15minutesoruntildone.Coolinpan5-10minutes.Layoutacleantowelandsprinkleitwithpowderedsugar.Turncakeoutontothetowel.Gentlypulloffwaxedpaper.Rollupjellyrollfashion,usingthetoweltowrapthecake.Letcoolatleast2hours.Unrollcakeandspreadwithnondairytoppingorfrozensoydessert.Reroll.Refrigerateorfreezeuntilreadytoserve.Keepwrappedtopreventdryingout.

Makes9servings

Oneserving=118calories

3gprotein

19gcarbohydrates

3gfat

127mgsodium

Page170

PecanCups

(NoWheat,Gluten)

1/2cupsoftbutterormargarine

3ouncessoftenedcreamcheese

11/4cupsriceflour

1/2teaspooncinnamon

1egg,wellbeaten

3/4cupbrownsugar

1cupchoppedpecans

2tablespoonsmeltedbutterormargarine

1/4teaspoonsalt

1/2teaspoonvanilla

1/4teaspoonnutmeg

Preheatovento350°F.Creambutterandcreamcheese.Stirinflourandcinnamonuntilwellblended.Divideinto12walnutsizedballs.Pressintogreasedmuffintins.

Combineegg,brownsugar,pecans,butter,salt,vanilla,andnutmeginamixingbowl.Spoonintomuffincups.Eachshouldbeabout3/4full.Bake30minutes.

Makes12servings

Oneserving=297calories

2gprotein

37gcarbohydrates

16gfat

297mgsodium

Page171

CreamPuffs

(NoWheat,Gluten)

1/4cupwater

1/4cupbutterormargarine

1/2cupbrownriceflour

2teaspoonspotatostarch

2eggs

Preheatovento400°F.Combinewaterandbutterinsaucepan.Heatuntilbutterismelted.Addflourandpotatostarch.Beatwell.Addoneeggatatime.Beatwelluntildoughisshinyandsmooth.Dropbytablespoonfulsontooiledbakingsheet,leavingabout2inchesbetweeneach.Bake30-35minutes,oruntillightandgoldenbrown.Removefromoven.Cutofftoptoallowsteamtoescape.Whencool,fillwithwhippedcreamorvanillacustard.Topwithchocolatefrostingorpowderedsugarbeforeserving.

Makes8servings

Oneserving=78calories

2gprotein

14gcarbohydrates

8gfat

188mgsodium

Page172

OatmealBananaCake

(NoWheat,Milk)

2cupsoatflourorgroundoatmeal

3teaspoonsbakingpowder

1teaspoonbakingsoda

1/4teaspoonsalt

1cupsugar

3eggs

1/2cupvegetableoil

1teaspoonvanillaextract

11/2cupsmashedbanana

1/2cupchoppeddates

1/2cupchoppednuts(iftolerated)

Preheatovento350°F.Stirtogetherdryingredientsinamixingbowl.Addeggs,oil,vanilla,andmashedbanana.Beatuntilsmooth.Stirinchoppeddatesandnuts.Pourintolightlyoiled8-inchsquarepan.Bake25-30minutes.Cool.Dustwithconfectioners'sugar.

Makes9servings

Oneserving=237calories

3gprotein

38gcarbohydrates

7gfat

208mgsodium

Page173

RaisinOatmealCake

(NoWheat,Milk)

1cuphotwater

1cupoatmeal

1/2cupraisins

1/4cupvegetableoil

1/2cupmolasses

2eggs,beaten

1cupoatflourorgroundoatmeal

3teaspoonsbakingpowder

1/4teaspoonbakingsoda

1/2cupchoppedpecansorwalnuts(optional)

Preheatovento350°F.Pourhotwateroveroatmealandraisins.Stir.Addallremainingingredients.Beatuntilthoroughlymixed.Pourintolightlyoiled9"×5"loafpan.Bake45minutesuntillightlybrowned.

Makes12servings

Oneserving=172calories

3gprotein

27gcarbohydrates

6gfat

202mgsodium

Page174

BarleyBananaSpiceCake

(NoWheat,Egg,Milk)

21/4cupsbarleyflour

1cupsugar

1tablespoonbakingpowder

1teaspooncinnamon

1/4teaspooncloves

1/4teaspoonallspice

2cupspureedorverywell-mashedbananas

1/3cupvegetableoil

Preheatovento375°F.Inlargebowlcombinedryingredients.Inasmallbowl,combinethebananasandoil.Stirliquidsintodryingredientsuntiljustmixed.Pourintooiledandfloured8-inchsquarepan.Bake25-30minutes,oruntillightlybrownandatoothpickinsertedincentercomesoutdry.

Makes8servings

Oneserving=182calories

2gprotein

29gcarbohydrates

7gfat

218mgsodium

Page175

PumpkinPie

(NoWheat,Egg,Milk,Gluten)

Pie

2cupscannedorcookedpumpkin

1/2cupfirmlypackedbrownsugar

11/2cupswaterorsoymilk

6tablespoonscornstarchortapiocastarch

1/2teaspoonsalt

1teaspoonpumpkinpiespice

19-inchunbakedricepiecrust

Preheatovento375°F.Combinepumpkin,sugar,waterorsoymilk,cornstarchortapioca,salt,andpumpkinpiespiceinmediumsaucepan.Cookoverlowheat,stirringconstantly,untilmixturebeginstothicken.Pourintopiecrust.Bake30minutes.

CrunchyTopping

1/4cupbrownsugar,packedfirmly

1/4cupcoconut,shredded

1/4cupchoppedpecans(iftolerated)

Combineingredientsforcrunchytoppingandsprinkleontopofpie.Bake5minutesmore.

Makes7servings

Oneserving=279calories

3gprotein

36gcarbohydrates

14gfat

382mgsodium

Page176

PineappleDateCake

(NoWheat,Milk,Egg,Gluten)

1can(1pound)crushedpineapple,undrained

1cupfirmlypackedbrownsugar

1/2cupvegetableoil

3/4cupwater

11/2cupsraisins

1/2cupchoppeddates

3tablespoonsinstantmashed-potatomixor2tablespoonspotatostarch

1tablespoonpumpkinpiespice(orspicestolerated)

11/4cupsriceflour

1/2cupsoyflour

1teaspoonbakingsoda

2teaspoonsbakingpowder

1/2cupchoppednuts(iftolerated)

Preheatovento325°F.Ina3-quartsaucepanmixtogetherthepineapple,brownsugar,oil,andwater.Addraisins,dates,instantpotatomix,andpumpkinpiespice.Mixwell.

Placethemixtureovermediumheatandbringtoaboil.Simmer,uncovered,for5minutes.Removefromheatandaddriceflour.Stirwell.Cool.Sifttogethersoyflour,bakingsoda,andbakingpowder.Addtocookedmixture;mixthoroughly.Add

Page177

nuts.Pourintolightlyoiled9''×13"bakingpanandbake1hour.Whencool,dustwithconfectioners'sugar.Thisisaverymoistcake.

Makes15servings

Oneserving=214calories

3gprotein

33gcarbohydrates

8gfat

285mgsodium

Page178

MacadamiaNutTorte

(NoWheat,Milk,Gluten)

1jar(5-7ounces)macadamianuts

onhalf;cuppotatostarch

1teaspoonbakingpowder

6largeeggs,separated(atroomtemperature)

1cupsugar

1teaspoonvanillaextract

Preheatovento325°F.Inafoodprocessorfittedwiththemetalblade,processthenuts,potatostarch,andbakingpowderuntilthenutsarefinelychopped(10-15pulses).Emptyoutontoapieceofwaxpaper.Processtheeggyolksandsugaruntilthickandpaleyellow,about40seconds,scrapingthesidesoftheworkbowlonceduringthattime.Beattheeggwhitesinalargemixingbowlwithanelectricmixer,untilstiffpeaksform.Foldtheyolk-and-sugarmixtureintothebeatenwhiteswithaspatula.Sprinklethenut-flourmixtureontopandfoldingently,butthoroughly,alongwiththevanilla.Pourthebatterintoa10-inchungreasedtubepanandbakeuntilacaketesterortoothpickcomesoutclean,35-40minutes.Letcoolinpanuntilroomtemperature.Runaknifearoundtheinsideedgecarefullyandremovethecakebyinvertingitontoacakeplate.Coverwithplasticwrapuntilreadytoserve.Dustwithconfectioners'sugarandservewithfreshfruit.

Makes12servings

Oneserving=221calories

4gprotein

31gcarbohydrates

9gfat

407mgsodium

Page179

BakedRicePudding

(NoWheat,Gluten)

1cupcookedbrownrice

1teaspoonvanillaextract

1/4cupraisins

2cupslow-fatmilk

3tablespoonssugar

2eggs

Preheatovento325°F.Combineallingredientsinbowl.Pourintolightlyoiledcasseroledish.Bake45-50minutes,oruntilknifeinsertedintocentercomesoutclean.

Makes4servings

Oneserving=118calories

4gprotein

21gcarbohydrates

2gfat

301mgsodium

Page180

OatmealAppleCrisp

(NoWheat,Egg,Milk)

4cupsslicedcookingapples

1tablespoonlemonjuice

1cupoatmeal

1/2cuphoney

1teaspooncinnamon

1/4cupmargarine

Preheatovento375°F.Placeapplesinshallowbakingdish.Sprinklewithlemonjuice.Combineremainingingredients;mixuntilcrumbly.Sprinklecrumbmixtureoverapples.Bake30minutesoruntilapplesaretender.

Makes6servings

Oneserving=125calories

1gprotein

24gcarbohydrates

3gfat

104mgsodium

Page181

PotatoStarchSpongeCake

(NoWheat,Milk,Gluten)

4eggs,separated

1cupsugar

1tablespoonlemonjuice

1tablespoongratedlemonrind

1/2cuppotatostarchflour

1teaspoonbakingpowder

Preheatovento350°F.Inasmallbowl,beatwhitesuntilstiff,butnotdry.Inaseparatebowl,beateggyolks.Addsugar,lemonjuice,andgratedrind.Beatthoroughly.Stirinflourandbakingpowder.Beatuntillightyellowandsmooth.Foldinbeateneggwhites.Pourintoungreasedtubepan.Bake30-40minutes.Invertpantocool.

Makes12servings

Oneserving=112calories

2gprotein

22gcarbohydrates

2gfat

197mgsodium

Page182

RiceCerealCrumbCrust

(NoWheat,Milk,Egg,Gluten)

1cupcrushedcrispricecereal

1/4cupsugar

1/3cupmargarine,melted

Preheatovento375°F.Mixcerealcrumbs,sugar,andmargarine.Pressfirmlyintobottomandsidesof9-inchpiepan.Bake8minutesuntillightlybrowned.Crustmayberefrigeratedfor1hourbeforefillinginsteadofbaking.

Makes7servings

Oneserving=142

calories

2gprotein

22gcarbohydrates

6gfat

328mgsodium

Page183

RiceFlourPieCrust

(NoWheat,Egg,Milk,Gluten)

3/4cupriceflour

1teaspoonsugar

1/4teaspoonsalt

1/3cupmargarine

2tablespoonscoldwater

Preheatovento350°F.Stirtogetherdryingredients.Cutinmargarineuntilpiecesaresizeofpeas.Addcoldwateratablespoonatatime.Tossuntilaballisformed.Rolldoughto1/8-inchthicknessbetweentwosheetsoffoilorwaxedpaper.Peelofftopsheetandfitdoughinto9-inchpiepan.Peeloffothersheet.Prickdoughwithfork.Bake15minutesuntilbrown.

Makes7servings

Oneserving=118calories

2gprotein

12gcarbohydrates

6gfat

449mgsodium

Page184

BarleyPieCrust

(NoWheat,Milk,Egg)

11/2cupsbarleyflour

1teaspoonsugar

1/2teaspoonsalt

1/3cupvegetableshortening

4tablespoonscoldwater

Preheatovento350°F.Stirtogetheralldryingredients.Cutinshorteninguntilpiecesaresizeofpeas.Addcoldwateratablespoonatatimeuntilaballisformed.Rolldoughto1/8-inchthicknessbetween2sheetsoffoilorwaxedpaper.Peelofftopsheetandfitdoughinto9-inchpiepan.Peelofftopsheet.Trimedgesofdoughtofitpan.Prickwithfork.Bake15minutesuntilbrown.

RiceCrustSubstitute11/4cupriceflourforbarleyflour.Thiscrustcanbepressedintopaninsteadofrolling.

RyeCrustSubstitute11/2cupsryeflourforbarleyflour.

Makes7servings

Oneserving=132calories

2gprotein

16gcarbohydrates

7gfat

464mgsodium

Page185

SpeltPieCrust

(NoWheat,Milk,Egg)

3tablespoonsoil

2tablespoonscoolwater

1/4teaspoonsalt

1cupplus2tablespoonsspeltflour

Preheatovento375°F.Whiskoil,water,andsalttogether.Stirintheflourandmixonlyuntilevenlymoistened.Pressintoa9-inchpieplate.Bakecrust12minutes.Fillwhencrusthascooled.

Makes7servings

Oneserving=124calories

2gprotein

14gcarbohydrates

7gfat

322mgsodium

Page186

CoconutCrust

(NoWheat,Milk,Egg)

1/4cupmargarine,melted

2cupsflake-typecoconut

Preheatovento325°F.Thoroughlycombinemargarineandcoconut.Pressevenlyinto9-inchpiepan.Bake30-35minutesuntillightlybrowned.

Makes7servings

Oneserving=121calories

0gprotein

3gcarbohydrates

12gfat

291mgsodium

Page187

11Cookies,Snacks,andMilkAlternatives

BarleyFlourBrownies

(NoWheat,Egg)

2cupsbarleyflour

2tablespoonspotatostarch

1cupsugar

1tablespoonbakingpowder

2ouncesunsweetenedchocolate,melted

1/3cupchoppednuts

1/4cupvegetableoil

3/4cupricemilk

Preheatovento350°F.Combineallingredientsinamixingbowl.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake30-35minutes.Removepanfromovenandcool5minutes.Cutintosquares.

Makes18squares

Onesquare=165calories

3gprotein

22gcarbohydrates

9gfat

204mgsodium

Page188

RyeRaisinBars

(NoWheat,Milk,Egg)

BARS

1cupfirmlypackedbrownsugar

1cupwater

3tablespoonsvegetableoil

1teaspooncinnamon

1teaspoonnutmeg

1/4teaspoongroundcloves

1/4teaspoonsalt

1cupraisins

24ryewafersrolledintocrumbs

1/2teaspoonbakingsoda

GLAZE

1tablespoonwarmwater

1teaspoonlemonjuice

1cupsiftedconfectioners'sugar

Preheatovento350°F.Placebrownsugar,water,oil,spices,salt,andraisinsinamediumsaucepan.Bringthemixturetoaboilandcook5minutes,stirringfrequently.Removefromheat.Stirinryewafersandbakingsoda.Pourintolightlyoiled8-inchsquarepanandbake30minutes.Combineingredientsforglaze.Spreadevenlyoverthecontentsofthepan.Coolandcutintobars.

Makes24bars

Onebar=146

calories

2gprotein

32gcarbohydrates

2gfat

202mgsodium

Page189

ApricotSquares

(NoWheat,Egg,Milk,Gluten)

11/4cupsdriedapricots,chopped

1cupwater

11/2cupsriceflour

2tablespoonstapiocastarch

2tablespoonsbrownsugar

1/2teaspooncinnamon

1/3cupmargarine

Preheatovento350°F.Combineapricotsandwaterinsaucepan.Cookoverlowheatuntilmixtureisthick.Pureeinblenderandsetaside.Makecrustbycombiningflour,starch,brownsugar,andcinnamoninmixingbowl.Cutinmargarineuntilmixtureresemblescoarsecornmeal.Packabouttwo-thirdsofcrumblemixtureinto9-inchsquareungreasedbakingpan.Spreadapricotmixtureevenlyovercrust.Coverwithremainingcrumblemixture.Packlightly.Bake20minutes.Cool;cutintosquares.

Makes16squares

Onesquare=126calories

2gprotein

21gcarbohydrates

4gfat

177mgsodium

Page190

RiceFlourBrownies

(NoWheat,Egg,Milk,Gluten)

21-ouncesquaresunsweetenedchocolate

1/4cupvegetableoil

3/4cupsugar

1cupriceflour

1teaspoonbakingpowder

2tablespoonstapiocaorpotatostarch

1/4teaspoonsalt

1teaspoonvanillaextract

1/2cupwater

1/2cupchoppednuts

Preheatovento350°F.Meltchocolate,oil,andsugarinasmallsaucepanoverlowheat.Cool.Inaseparatebowlcombineflour,bakingpowder,starch,andsalt.Addchocolatemixture,vanilla,water,andnuts.Pourintoan8-inchsquarepan.Bake25-30minutes.Cool.Cutintosquares.

Makes16brownies

Onebrownie=163

calories

2gprotein

23gcarbohydrates

9gfat

221mgsodium

Page191

ApplesauceBars

(NoWheat,Milk,Gluten)

1/2cupvegetableoil

1/2cupsugar

1egg

11/2cupsriceflour

1/4cupsoyflourortapiocastarch

1/4teaspoonsalt

2teaspoonsbakingpowder

1/2teaspoonbakingsoda

1/4teaspoongroundnutmeg

1/4teaspoongroundcloves

1teaspoongroundcinnamon

1cupapplesauce

1/2cupraisins

1/2cupchoppednuts

Preheatovento375°F.Creamoil,sugar,andeggtogether.Stirintheremainingingredients.Pourintolightlyoiled13''×9"bakingpan.Bake20-25minutes.Coolandcutintobars.

Makes15bars

Onebar=163

calories

2gprotein

20gcarbohydrates

10gfat

219mgsodium

Page192

MinifruitcakeCookies

(NoWheat,Milk,Gluten)

1/4cupvegetableoil

1/2cupbrownsugar,packed

1egg

13/4cupsriceflour

1tablespoonpotatostarch

1teaspoonbakingpowder

1/2teaspoongroundcinnamon

1/4teaspoongroundnutmeg

11/2teaspoonsorangeextract

3/4cup(6ounces)dicedcandiedfruits

1/2cupcurrants

1/2cupchoppedwalnuts

1/4cupapplejuice

Preheatovento350°F.Creamtogetheroil,brownsugar,andegg.Addriceflour,potatostarch,bakingpowder,cinnamon,nutmeg,andorangeextract.Mixwell.Stirincandiedfruits,currants,walnuts,andapplejuice.Mixwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake15-20minutesoruntilbrowned.Coolonrackbeforestoring.

Makes30cookies

Onecookie=144calories

2gprotein

26gcarbohydrates

4gfat

188mgsodium

Page193

OatmealApplesauceCookies

(NoWheat,Milk)

1cupteffflour

1cupquickrolledoats

1/2cupdatesugar

2teaspoonsbakingpowder

1teaspoongroundcinnamon

1/4teaspoongroundnutmeg

1/4teaspoongroundcloves

1/2cupcurrants

1/4cuphoney

1/2cupapplesauce

1egg

1/2cupvegetableoil

Preheatovento375°F.Combineflour,oats,sugar,bakingpowder,andspicesinamixingbowl.Addtheremainingingredientsandmixwell.Dropbyspoonfulsontolightlyoiledbakingpan.Bake10-15minutesoruntilcookiesarefirm.Coolonrack.

Makes36cookies

Onecookie=118calories

2gprotein

19gcarbohydrates

4gfat

191mgsodium

Page194

RyeMolassesDropCookies

(NoWheat,Milk,Egg)

1/2cupmilk-freemargarine

1/2cupsugar

1/2cupmolasses

2cupsryeflour

2teaspoonsbakingpowder

1/4teaspoongroundginger

1/2teaspoonnutmeg

1/2cupapplesauce

1/2cupraisins

Preheatovento375°F.Lightlygreasetwobakingsheets.Creamtogethershortening,sugar,andmolasses.Sifttogetherdryingredients.Adddryingredientsalternatelywithapplesaucetocreamedmixture.Addraisinsandstirtocombine.Dropbyroundedteaspoonsontobakingsheets.Bake10minutes.

Makes48cookies

Onecookie=132calories

2gprotein

21gcarbohydrates

5gfat

229mgsodium

Page195

ChocolateChipCookies

(NoWheat,Milk,Gluten)

1/3cupsugar

1/3cupvegetableoil

1egg

2/3cupriceflour

1/4cuppotatoflour

2teaspoonsbakingpowder

1teaspoonvanilla

1/2cupchocolatechips

Preheatovento375°F.Creamtogethersugar,oil,andegg.Addflours,bakingpowder,andvanilla.Addchocolatepieces.Beattocombine.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-12minutes.

Makes18cookies

Onecookie=152calories

2gprotein

23gcarbohydrates

8gfat

191mgsodium

Page196

EgglessChocolateChipCookies

(NoWheat,Egg,Milk,Gluten)

1/3cupsoftmargarine

1/3cupsugar

1/4cupbrownsugar

6tablespoonswater

2/3cupsoyflour

1/2cupbrownriceflour

3tablespoonspotatoflour

3teaspoonsbakingpowder

1/4teaspoonsalt

1teaspoonvanilla

1cupchocolatechipsorcarobpieces

1/2cupchoppednuts

Preheatovento375°F.Creamtogethermargarine,sugars,vanilla,andwater.Blendinflours,bakingpowder,andsalt.Beatuntilsmooth.Stirinchocolatechipsandnuts.Dropbyspoonfulsontolightlyoiledcookiesheet.Bake8-10minutes.

Makes36cookies

Twocookies=223

calories

2gprotein

29gcarbohydrates

11gfat

206mgsodium

Page197

TeffChocolateChipCookies

(NoEgg,Milk)

11/2cupsteffflour

1/2cuptapiocaflour

3/4cupsugar

1tablespoonbakingpowder

1/2cupwater

1/3cupvegetableoil

1/2cupchocolatechips

1/2cupchoppednuts

Preheatovento375°F.Combineallingredientsinmixingbowl.Mixwell.Dropdoughbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutes,oruntilbrowned.

Makes24cookies

Onecookie=171

calories

2gprotein

32gcarbohydrates

7gfat

178mgsodium

Page198

SpeltChocolateChipCookies

(NoMilk,Egg)

11/2cupsspeltflour

1/2cuptapiocaflour

1/2cupbrownsugar

1tablespoonbakingpowder

1/2cupwater

1/3cupvegetableoil

1/2cupchoppednuts

1/2cupchocolatechips

Preheatovento375°F.Combineallingredientsinmixingbowlandmixwell.Dropdoughbyspoonfulsontolightlyoiledbakingsheets.Bake10-15minutesoruntilbrowned.

Makes30cookies

Onecookie=181

calories

2gprotein

28gcarbohydrates

7gfat

169mgsodium

Page199

MilletPeanutButterCookies

(NoWheat,Milk)

1/2cuppeanutbutter

1/4cupvegetableoil

1/3cupbrownsugar,packed

1egg

11/2cupsmilletflour

2teaspoonsbakingpowder

1/4cupwater

Preheatovento375°F.Creamtogetherpeanutbutter,oil,brownsugar,andegg.Stirinflour,bakingpowder,andwater.Beatwell.Shapeintowalnut-sizeballsandplaceonlightlyoiledcookiesheets.Flattenwithfork.Bake15-20minutes.

Makes36cookies

Onecookie=130calories

2gprotein

30gcarbohydrates

5gfat

244mgsodium

Page200

PeanutButterCookies

(NoWheat,Milk,Gluten)

1/3cupmargarine

1/2cuppeanutbutter

1/2cupbrownsugar

1teaspoonvanilla

1egg

1/4cuppotatoflour

1/4cupricepolish

1/2cupriceflour

1/2teaspoonbakingsoda

2teaspoonsbakingpowder

Preheatovento375°F.Creamtogethermargarine,peanutbutter,brownsugar,vanilla,andegg.Stirinpotatoflour,ricepolish,riceflour,bakingsoda,andbakingpowder.Beatuntilallingredientsarewellmixed.Forminto36pecan-sizeballs.Putonungreasedcookiesheetsandflattenwithfork.Bake10minutes.

Makes36cookies

Onecookie=147calories

2gprotein

24gcarbohydrates

7gfat

198mgsodium

Page201

PeanutButterBalls

(NoWheat,Egg,Milk,Gluten)

1/2cuppeanutbutter

2tablespoonslemonjuice

1cupchoppeddatesorraisins

Mixpeanutbutter,lemonjuice,andfruit.Forminto1/2-inchballs.Storeinairtightcontainer.

Makes24balls

Oneball=96calories

1gprotein

16gcarbohydrates

4gfat

108mgsodium

Page202

ChocolatePeanutButterChewies

(NoWheat,Gluten)

4ounces(4squares)semisweetchocolate

1/4cup(1/2stick)butterormargarine

1/2cuppeanutbutter

1cupgranulatedsugar

2largeeggs,lightlybeaten

1tablespoonunsweetenedcocoapowder

1teaspoonpurevanillaextract

1/4cuptapiocaorriceflour

Preheatovento325°F.Combinechocolate,butter,andpeanutbutterinamediumsaucepan.Cookoverlowheat,stirringoften,untilsmooth.Removefromheatandstiringranulatedsugar.Cool1-2minutes;addeggs,cocoa,andvanilla.Mixthoroughly.Stirinflour.Pourbatterintoan8-inchsquarebakingpanlinedwithaluminumfoil.Bakeuntilset,35-40minutes.Coolinpan20minutes.Carefullyliftfoilfrompanandcoolthoroughly.Freezeuntilfirm.Toserve,cutintosquaresortriangles.Storeinairtightcontainerorfreezeforupto2weeks.

Makes16squares

Onesquare=169calories

2gprotein

28gcarbohydrates

7gfat

119mgsodium

Page203

BarleyOatmealCookies

(NoWheat,Egg,Milk)

11/2cupsbarleyflour

1cupquickoats

1/4cuptapiocaflour

1/2teaspoongroundcinnamon

1/2teaspoongroundnutmeg

1/4teaspoongroundginger

1/2cupmaplesyruporhoney

1/2cupapplesauce

1/2cupraisinsorcurrants

1/3cupvegetableoil

1tablespoonbakingpowder

Preheatovento375°F.Combineallingredientsinmixingbowl.Beatwelltoblend.Dropbyspoonfulsontolightlyoiledbaking'sheet.Bake10-15minutesoruntilbrowned.

Makes36cookies

Onecookie=166

calories

r:thr::2g:2gprotein

29gcarbohydrates

8gfat

189mgsodium

Page204

QuinoaRaisinCookies

(NoWheat,Egg,Milk)

11/2cupsquinoaflour

1/2cuptapiocaflour

3/4cupsugar

1tablespoonbakingpowder

1/2cupwater

1/3cupvegetableoil

1/2cupraisinsorcurrants

1/2cupapplesauce

Sin:0.9:1teaspoongroundallspice

Preheatovento375°F.Combineflours,sugar,andbakingpowderinmixingbowl.Addtheremainingingredients.Mixwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-12minutesuntilbrowned.

Makes36cookies

Onecookie=171

calories

2gprotein

28gcarbohydrates

7gfat

198mgsodium

Page205

RyeOrangeSquares

(NoWheat,Egg,Milk)

13/4cupsryeflour

1/4cuppotatostarch

3/4cupsugar

1tablespoonbakingpowder

1/2cupwaterororangejuice

1/4cupvegetableoil

Gratedpeelof1orange

1teaspoonorangeextract

Preheatovento375°.F.Combinealldryingredientsinmixingbowl.Stirtoblend.Addtheremainingingredients.Stirwell.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake20-25minutes.Cool.Cutintosquares.

Makes15squares

Onesquare=161

calories

2gprotein

26gcarbohydrates

6gfat

176mgsodium

Page206

QinoaLemonSquares

(NoWheat,Milk)

2cupsquinoaflour

1/2cupvegetableoil

1/4cupsugar

4eggs

1cupsugar

1/4cuparrowroot

1teaspoonbakingpowder

1/4cuplemonjuice

1/2teaspoonlemonextract

Gratedlemonpeel

Powderedsugar

Preheatovento350°F.Usingafork,mixtogetherquinoaflour,oil,and1/4cupsugar.Patmixtureintobottomof9''X13"bakingpan.Bake20minutes.Meanwhilebeateggsuntillightandfluffy.Stirinicupsugar,arrowroot,bakingpowder,lemonjuice,andlemonpeel.Pourovercrust.Bake20-25minuteslonger.Cool;

cutintobars.Sprinklewithpowderedsugarbeforeserving.

Make24squares

Onesquare=162

calories

2gprotein

25gcarbohydrates

7gfat

188mgsodium

Page207

RaisinSpiceCookies

(NoWheat,Milk,Gluten)

1/2cupsugar

1/2cupvegetableoil

1egg

1cupriceflour

1/4cuppotatoflour

2teaspoonsbakingpowder

1/2teaspoonbakingsoda

1/2teaspoongroundcinnamon

1/4teaspoongroundnutmeg

1/2cupraisins

1/2cupchoppedpecans

Preheatovento375°F.Creamtogethersugar,oil,andegg.Addriceflour,potatoflour,bakingpowder,bakingsoda,cinnamon,andnutmeg.Mixwell.Stirinraisinsandpecans.Dropontolightlyoiledbakingsheet.Bake12-15minutes.

Makes24cookies

Onecookie=174

calories

2gprotein

25gcarbohydrates

9gfat

186mgsodium

Page208

FruitcakeCookies

(NoWheat,Milk,Gluten)

1egg

1/2cupvegetableoil

1/2cupsugar

1cupbrownriceflour

2tablespoonsto1/4cuppotatoflour

2teaspoonsbakingpowder

1/3cupcurrantsorraisins

1/3cupchoppeddates

1/3cupchoppedapricots

1/3cupchoppedwalnuts

1/2cuporangejuice

Preheatovento°F.Creamtogetheregg,oil,andsugar.Addremainingingredients.Mixwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutesoruntilbrowned.

Makes36cookies

Onecookie=158

calories

2gprotein

31gcarbohydrates

4gfat

101mgsodium

Page209

Millet-AplesauceCookies

(NoWheat,Egg,Milk)

2cupsmilletflour

1/2teaspoonsbakingpowder

1/2cupunsweetenedapplesauce

3/4cupapplejuiceconcentrate,thawed

1/2cupoil

1cupmilk-freeunsweetenedcarobchipsorchoppednuts(optional)

Preheatovento350°F.Mixflourandbakingsodainalargebowl.Combinetheapplesauce,applejuiceconcentrate,andoilinasmallbowl.Addtheliquidstotheflourmixtureandstirjustuntilmixed.Foldinthechipsornuts.Dropbyheapingteaspoonfulsontoanungreasedbakingsheet.Bake15-20minutesoruntilcookiesbegintobrown.

Makesabout36cookies

Onecookie=111

calories

2gprotein

19gcarbohydrates

3gfat

87mgsodium

Page210

OrangePotatoFlourSpongeSquares

(NoWheat,Milk,Gluten)

2eggs,separated,eggwhitesstifflybeaten

1/2cupsugar

1/4teaspoonsalt

1teaspoonorangeextract

1/2cuppotatostarchflour

Preheatovento325°F.Beateggyolksandsugartogetheruntilthickandlemon-colored.Addsalt,orangeextract,andflour.Mixuntilsmooth.Foldinstifflybeateneggwhites.Pourintolightlyoiled8-inchsquarepan.Bake20-25minutesuntilverylightlybrowned.Cutintosquares.

Makes16squares

Onesquare=87

calories

2gprotein

21gcarbohydrates

1gfat

196mgsodium

Page211

AmaranthSpiceCookies

(NoWheat,Egg,Milk)

11/2cupsamaranthflour

2tablespoonspotatostarch

2teaspoonsbakingpowder

1/2cupvegetableoil

2/3cupsugar

1teaspoongroundcinnamon

1/4teaspoongroundcloves

1/4cuporangejuice

Gratedorangerind

Preheatovento375°F.Mixallingredientsinamediummixingbowl.Blendwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutes.

Makes20cookies

Onecookie=143

calories

2gprotein

23gcarbohydrates

6gfat

179mgsodium

Page212

CoconutMacaroons

(NoWheat,Milk,Gluten)

131/2ouncecanflakedcoconut

4eggwhites,unbeaten

1cupsugar

1/4cuppotatostarchflour

1teaspoonalmondextract

Preheatovento300°F.Lightlygreaseabakingsheet.Mixallingredientstogetherinsaucepanandcookovermediumheatuntilmixtureisasthickasmashedpotatoes(about8minutes),stirringconstantly.Dropbyteaspoonsontobakingsheet.Bake20minutes.

Makes36cookies

Onecookie=86calories

1gprotein

17gcarbohydrates

3gfat

97mgsodium

Page213

MarshmallowCrispies

(NoWheat,Gluten,Milk,Eggs)

2tablespoonmilk-freemargarine

1cupmarshmallowcremeor

2cupsminiaturemarshmallows

3cupscrispricecereal

Meltmargarineinasaucepanoverlowheat.Addmarshmallowcremeandheatapproximately5minutesuntilmelted.Removefromheat.Stirincereal.Pourintolightlyoiled8-inchsquarepan.Packfirmly.Letstanduntilfirm.Cutinto24bars.

Makes24bars

Onebar=118

calories

2gprotein

25gcarbohydrates

2gfat

141mgsodium

Page214

OatmealFruitChews

(NoWheat,Milk,Egg)

1cupchoppeddrieddates,figs,prunes,orapricots

1/4cupsugar

1/4cupplus2tablespoonswater

2tablespoonslemonjuice

2cupsoatmeal

1/2teaspoonbakingsoda

1/2cupfirmlypackedbrownsugar

1/2cupshorteningormargarine

Preheatovento350°F.Combinefruit,sugar,andwaterinamediumsaucepan.Cookuntilsmooth;addlemonjuice.Cool.Combineoatmeal,bakingsoda,andbrownsugar;cutinshortening.Takeoutone-thirdcrumbmixturefortopping.Addwatertoremainder.Packdoughintolightlyoiled8-inchpan.Spreadfruitfillingoverandsprinklewithcrumbs.Bake30minutes.

Makes16squares

Onesquare=165

calories

2gprotein

33gcarbohydrates

5gfat

119mgsodium

Page215

PuffedRiceBalls

(NoWheat,Egg,Milk,Gluten)

2tablespoonsvegetableoil

1/2cupchoppeddates

1/4cupsugar

1/4cupchoppednuts

2cupspuffedricecereal,crushed

Combineoil,dates,andsugarinasmallsaucepan.Cookabout4minutesuntilmixtureisthick.Stirinnutsandcereal.Mixwell.Shapeintowalnut-sizedballs.

Makes18balls

Oneball=118

calories

2gprotein

19gcarbohydrates

4gfat

147mgsodium

Page216

RyeFlourBars

(NoWheat,Egg,Milk)

13/4cupsryeflour

icupsugar

1teaspoonbakingpowder

1/2cupwater

3tablespoonsvegetableoil

1teaspoonvanillaextract

Preheatovento350°F.Combinedryingredients.Mixliquidstogetherinaseparatebowl,thenstirintodryingredients.Mixwell.Patthedoughintooiledandfloured8-inchsquarepan.Bake30-35minutes.Cutimmediately,thencool.

Makes16bars

Onebar=126

calories

2gprotein

27gcarbohydrates

2gfat

116mgsodium

Page217

BarleyCookies

(NoWheat,Milk)

1/2cupshorteningormargarine

1cupsugar

2eggs

2cupsbarleyflour

4teaspoonsbakingpowder

1/2teaspoonsalt

1/4cuporange,apple,orapricotjuice

Preheatovento350°F.Creamshortening,sugar,andegguntillightandfluffy.Sifttogetherdryingredients.Addalternatelywithjuice.Dropbyteaspoonfulsontolightlyoiledbakingsheet.Bake15minutesuntillightlybrowned.

Makes36cookies

Onecookie=

138

calories

2gprotein

26gcarbohydrates

4gfat

186mgsodium

Page218

SugarCookies

(NoWheat,Milk,Gluten)

3/4cupmargarine

1/2cupsugar

2eggs

1teaspoonvanillaextract

1teaspoonliquidbutterflavoring

1/4cupsriceflour

4teaspoonsbakingpowder

1/2teaspoonsalt

Preheatoven375°F.Creamshortening,sugar,eggs,andflavoringsuntillightandfluffy.Stirtogetherdryingredientsinaseparatebowl;addtocreamedmixture.Mixwell.Placedoughoboardlightlydustedwithriceflour;rollto1/8-inchthickness.Cutwithsmallcookiecutters.Sprinklewithplainorcoloredsugar.Arrangecookiesonlightlygreasedbakingsheets.Bake10minutesuntillightlybrowned.

Makes60cookies

Onecookie=92

calories

1gprotein

19gcarbohydrates

2gfat

44mgsodium

Page219

BarleyFlourSugarCookies

(NoWheat,Milk,Egg)

21/2cupsbarleyflour

1/2cupsugar

11/2teaspoonsbakingpowder

1/2cupvegetableoil

1/2cupwaterorNutMilk(SeeIndex.)

2teaspoonslemonextract

Preheatovento350°.Combineflour,sugar,andbakingpowderinmixingbowl.Addoil,water,andlemonextract.Mixwelltomoistenallflour.Pressdoughintoball.Rolldoughontoflouredsurfaceto1/4-inchthick.Cutintoshapes.Bake15-20minutesoruntilcookiesarebrowned.

Makes36cookies

Oneserving=139

calories

2gprotein

24gcarbohydrates

4gfat

174mgsodium

Page220

PecanTurtleCookies

(NoWheat,Egg,Gluten)

11/2cupsmargarineorbutter

rownsugar,packedfirm

1/4cupswhitericeflour

1/4cuptapiocaflour

1/4cuppotatostarchflour

1cuppecans,wholeorchopped

12ouncesmilkchocolatechips

Preheatovento350°.Combine1/2cupmargarine,1cupbrownsugar,whitericeflour,tapiocaflour,andpotatoflourinmixingbowl.Beatuntilparticlesarefine.Themixturewilllookdry.Patfirmlyintoa9''×13"pan.Sprinklepecansevenlyovertheunbakedcrust.

Inasaucepan,combinetheremainingbrownsugarandmargarine.Cookovermediumheat,stirringconstantly,untilentiresurfaceofmixturebeginstoboil.Boil1/2minute,stirringconstantly.Pourevenlyoverpecansandcrust.Bake18-20minutes.Removefromovenandimmediatelysprinklewithchocolatechips.Allowchipstomeltslightly,thenswirlchipswithatoothpick.Leavesomechipsnearlywholeforamarbledeffect.Letcookiescontinuetocool,butcutintobarsbeforecookiesarecold.Chillinrefrigeratortofinishsettingthechocolate.

Makes24cookies

Onecookie=

calories

212

2gprotein

34gcarbohydrates

11gfat

98mgsodium

Page221

ChocolatePecanAmaranthBrownies

(NoWheat,Egg,Milk)

2cupsamaranthflour

1tablespoonbakingpowder

1/4cuparrowroot

2/3cupsugar

1/2cupcocoa

1/2cupvegetableoil

3/4cupricebeverageorwater

1/2cupfinelychoppedpecans

Preheatovento375°.Stirtogetherallingredients.Beatwell.Pourbatterintoanoiled8-inchsquarepan.Bake25-30minutes.Cool.Dustwithconfectioners'sugar.

Makes9brownies

Onebrownie=164

calories

2gprotein

29gcarbohydrates

7gfat

127mgsodium

Page222

RiceFlourLemonSquares

(NoWheat,Milk,Gluten)

1/3cupmargarine

3tablespoonspowderedsugar

1cupbrownriceflour

11/2teaspoonsbakingpowder

1/2cupsugar

2eggs

2teaspoonslemonrind

2teaspoonslemonjuice

2teaspoonsricepolish

Preheatovento350°.Creammargarineandpowderedsugarinamediumbowl.Blendinflourandpressintoan8-inchsquarepan.Bake20minutes.Combinerestofingredientsandpouroverbakedcrust.Bake20minuteslonger.Removethepanfromtheovenandallowtocool30minutes.Cutintosquares.

Makes16squares

Onesquare=148

calories

3gprotein

26gcarbohydrates

4gfat

124mgsodium

Page223

BarleyBananaSpiceBars

(NoWheat,Egg,Milk)

2veryripebananas,cutintopieces

1/4cupvegetableoil

3/4cupsugar

2cupsbarleyflour

3tablespoonsarrowrootpowder

1teaspoongroundcinnamon

1/4teaspoongroundnutmeg

1/8teaspoongroundcloves

Powderedsugar

Preheatovento375°.Creamtogetherbananas,oil,andsugar.Addtheremainingingredients.Mixwell.Spoonbatterintolightlyoiled8-inchsquarebakingpan.Bake20-25minutesoruntilbrown.Cool30minutesbeforecuttingintobars.Topwithsprinklingofpowderedsugarbeforeserving.

Makes9bars

Onebar=138

calories

2gprotein

28gcarbohydrates

3gfat

87mgsodium

Page224

LemonOatmealSquares

(NoWheat)

2cupsrolledoats

cupbutterormargarine

our;cupssugar

11/4eggs

onfou;cuparrowroot

1teaspoonbakingpowder

1/4cuplemonjuice

GratedGrindof1lemon

Groundnuts(optional)

Preheatovento350°.Mixtogetheroats,margarine,and1/4cupsugarwithpastryblender.Patmixtureintothebottomofa9"X13"bakingpan.Bake20minutes.Astheoatmealmixtureisbaking,beateggsuntillightandfluffy.Stirtogether1cupsugar,arrowroot,andbakingpowder.Addthistotheeggs.Blendinlemonjuiceandrind.Pouroveroatmealmixture.Bake25minuteslonger.Allowtocool;thencutintobars.Sprinklewithgroundnuts,ifdesired.

Onesquare=178

calories

3gprotein

32gcarbohydrates

6gfat

164mgsodium

Page225

OatmealHoneyBars

(NoWheat,Milk,Egg)

1/2cupmargarine

1cuphoney

2cupsoatmeal

1/4teaspoonsalt

2teaspoonsbakingpowder

Preheatovento350°F.Combinebutterandhoneyinasaucepan;cookandstiruntilbutterismelted.Stirinremainingingredients.Mixwell.Pourintolightlyoiled8"X8"X2"bakingpan.Bake20-25minutes.Coolthoroughly.Cutintobars.

Makes24bars

Onebar=152

calories

2gprotein

29gcarbohydrates

4gfat

176mgsodium

Page226

RiceDelight

(NoWheat,Egg,Milk,Gluten)

1/2cupuncookedrice

1tablespoonhoneyorsugar

3cupsappleororangejuice

Dashofcinnamon

1/4cupraisins

Combineallingredientsinsaucepan.Cookoverlowheatuntilriceistender-about1hour-stirringoccasionallytopreventsticking.Servewarmorcold.

Makes4servings

Oneserving=

94

calories

2gprotein

22gcarbohydrates

0gfat

74mgsodium

Page227

Banana-OrangeTapioca

(NoWheat,Egg,Milk,Gluten)

1/4cupsugar

3tablespoonsminutetapioca

2cupsorangejuice

2teaspoonslemonjuice

2ripebananas

Combinesugarandtapiocainsaucepan.Addorangejuice.Letstand5minutes.Cookandstirovermediumheatuntilmixturecomestoaboil.Removefromheatandstirinlemonjuice.Cool,stirringonceafter20minutes.Chill.Topwithslicedbananas.

Makes5servings

Oneserving=58calories

1gprotein

12gcarbohydrates

1gfat

87mgsodium

Page228

AmaranthGranola

(NoWheat,Egg,Milk)

1cupamaranthflour

2tablespoonscarobpowder

1/2cupcoarselychoppedpecansorothernuts

2tablespoonssesameseeds

1/4teaspoonsalt

2tablespoonsvegetableoil

4tablespoonsmaplesyrupormolasses

4tablespoonsboilingwater

Preheatovento250°.Mixamaranth,carobpowder,nuts,sesameseeds,andsaltinamixingbowl.Inasmallbowlorcup,mixtheoil,maplesyrup,andboilingwater.Stirrapidly;thenpouroverthedryingredientsandmixwell.Crumblethelumps.Cutthroughthemixtureseveraltimeswithatableknifeuntiltheparticlesareaboutthesizeofpeas.Spreadthemixtureevenlyonanoiledbakingsheetwithedges.Bake30minutes.Removefromovenandstir.Turntheovenoffandallowgranolamixturetocoolinoven1-2hours.Storeinatightlysealedjar.

Makes8servings

Oneserving=137

calories

3gprotein

18gcarbohydrates

5gfat

203mgsodium

Page229

CrunchyGranola

(NoWheat,Egg,Milk,Gluten)

1cupcookedbrownrice

1cuppeanuts

1cupshreddedcoconut

2tablespoonssesameseeds

1cupchoppednuts

1/4cupsoymilkorapplejuice

1/2cupcreamofricecereal,uncooked

1/3cupbrownsugar

1/4cupvegetableoil

Preheatovento250°.Combineallingredientsexceptoilonabakingsheetandmixwithwoodenspoon.Pouroilovermixtureandtosslightly.Bake1onhalf;hoursoruntilmixtureisbrownanddry.Stirmixtureevery10-15minutesduringbakingtotoastevenly.Storeinatightlysealedcontainer.Useascerealorsnack.Thiscerealcanbestoredonthepantryshelfifusedwithin2-3weeks.

Makes8servings

Oneserving=229

calories

4gprotein

33gcarbohydrates

11gfat

206mgsodium

Page230

SoyRiceGranola

(NoWheat,Egg,Milk,Gluten)

2/3cupcreamofrice

1cupbrownriceflour

1/2cupricepolish

1/2cupsoyflour

1cupsoyflakes

1cupunsweetenedshreddedcoconut

1/4cupsesameseeds

1cupchoppedpecans

1/3cupbrownsugar

3/4cupwater

1/4cupvegetableoil

Preheatovento200°F.Combineallingredientsexceptwaterandoilonbakingsheet.Drizzleonwaterandoil.Runmixturethroughhandstomoisten.Toast45-55minutes.Coolandstoreinairtightcontainer.

Makes10servings

Oneserving=240

calories

4gprotein

29gcarbohydrates

12gfat

219mgsodium

Page231

CerealSnackMix

(NoWheat,Egg,Milk,Gluten)

4cupstoastedricesquarecereal

2cupspuffedricecereal

3teaspoonsmargarine,melted

1/4teaspooncurrypowder

1/2teaspoongarlicpowder

3tablespoonssunflowerkernels

Preheatovento350°.Measurecerealsintoalargebowl.Pouronmargarine,currypowder,andgarlicpowder.Tosstocombine.Addsunflowerkernels.Placemixtureonbakingsheetandtoastinoven10-15minutes.Cool.Storeinairtightcontainer.

Makes12servings

Oneserving=137

calories

3gprotein

26gcarbohydrates

3gfat

164mgsodium

Page232

TrailMix

(NoWheat,Egg,Milk,Gluten)

1/2cupunsaltedpeanuts

1/3cupshreddedunsweetenedcoconut

1/2cuppecanhalves

2tablespoonssesameseeds

1/2cupraisins

1/2cupsnippedapricots

Inpreheated350°Foven,toastpeanuts,coconut,pecans,andsesameseedsonabakingsheetuntillightlybrowned(about10-12minutes).Coolandadddriedfruit.Storeinanairtightcontainer.

Makes5servings

Oneserving=164

calories

3gprotein

29gcarbohydrates

7gfat

139mgsodium

Page233

MilkAlternative

Nutmilkcanbeusedforcereals,sauces,puddings,andasamilkreplacementinrecipes.

AlmondMilk

1cuppurewater

4tablespoonsgroundalmonds

BrazilNutMilk

1cuppurewater

4tablespoonsgroundBrazilnuts

CashewNutMilk

1cuppurewater

4tablespoonsgroundcashewnuts

PecanMilk

1cuppurewater

4tablespoonsgroundpecans

SesameMilk

1cuppurewater

1/2cupsesameseeds

WalnutMilk

1cuppurewater

4tablespoonsgroundwalnuts

Blendwellinblenderorfoodprocessor.Straintoremovehullsor

chunks(optional).Refrigerateuptothreedays.

Makes1cup

Oneserving=175

calories

4gprotein

6gcarbohydrates

16gfat

ogsodium

Page235

12PizzaCrusts

RiceFlourPizzaCrust

(NoWheat,Egg,Milk,Gluten)

1cupbrownriceflour

1teaspoonsugar

1package(1tablespoon)dryyeast

1/3cupwarm(105°-110°F)water

1tablespoonvegetableoil

Preheatovento400°F.Combineflourandsugarinabowl.Dissolveyeastinwaterandstiruntildissolved.Addyeasttoflouralongwithoil.Mixwell.Patdoughontooiledbakingsheetorpizzapan,keepingfingerslightlyoiledtoallowforevenspreading.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes4servings

Oneserving

(withouttopping)=86

calories

1gprotein

12gcarbohydrates

4gfat

142mgsodium

Page236

SpeltFlourPizzaCrust

(NoWheat,Egg,Milk)

31/2cupsspeltflour

1tablespoonbakingpowder

1/2teaspoonsalt

1/3cupvegetableoil

11/4cupswater

Preheatovento400°F.Combineflour,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintoanoiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes8servings

Oneserving(withouttopping)=178

calories

2gprotein

18gcarbohydrates

12gfat

413mgsodium

Page237

AmaranthPizzaCrust

(NoWheat,Egg,Milk)

3cupsamaranthflour

1/2cuparrowroot

1tablespoonbakingpowder

1/2teaspoonsalt

1/3cupvegetableoil

11/2cupswater

Preheatovento400°F.Combineflour,arrowroot,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.UsepizzasauceandtoppingofchoiceBake20-25minutesoruntilbrowned.

Makes8servings

Oneserving(withouttopping)=210

calories

3gprotein

19gcarbohydrates

14gfat

467mgsodium

Page238

RyePizzaCrust

(NoWheat,Egg,Milk)

3cupsryeflour

1tablespoonbakingpowder

1/2teaspoonsalt

1/3cupvegetableoil

11/4cupswater

Preheatovento400°F.Combineflour,bakingpowder,andsaltinmixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes8servings

Oneserving(withouttopping)=208

calories

1gprotein

19gcarbohydrates

13gfat

437mgsodium

Page239

QuinoaPizzaCrust

(NoWheat,Egg,Milk)

3cupsquinoaflour

1/2cuparrowroot

1tablespoonbakingpowder

1/2teaspoonsalt

1/3cupvegetableoil

11/2cupswater

Preheatovento400°F.Combineflour,arrowroot,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes8servings

Oneserving(withouttopping)=209

calories

3gprotein

20gcarbohydrates

13gfat

457mgsodium

Page241

AppendixAFoodAllergyTermsandDefinitionsacorn(Quercusprinus,Q.Emoroyi,Q.lobata).Anutthatcanbegroundintoaflour.Itdoesnotbindaswellaswheatflour,butitsnuttyflavormakesitanexcellentchoiceinchocolateandspiceproducts.Alsogoodforcookieandpancakerecipes.Youcangatherdryacorns,shell,andtoastfor2minutesina350°Fovenbeforegrindinginafoodprocessortomediumcoarsetexture.

aflatoxinProducedbymolds,thistypeoftoxinhasbeenshowntohaveacarcinogeniceffectinanimalexperiments.

allergenAnysubstancethatcausesastateofsensitivity.Themostcommonallergensaredusts,pollens,fungi,smoke,perfumes,odorsofplastics,andfoodssuchaswheat,gluten,eggs,milk,andchocolate.

allergicrhinitisInflammationofnasalmembranesduetosensitivitytoanallergen.

allergyAcquiredhypersensitivitytoasubstance(allergen)thatdoesnotnormallycauseareaction.Thereactionisduetothereleaseofhistaminefrominjuredcells.Anallergymayoccurthesecondtimeapersonisexposedtoaparticularallergen,ormaynotoccuruntilyearslaterwhenrepeatedexposureshaveproducedsufficientantibodies.

almond(Prunusamygdalus)Anutthatworkswellinbreads,pastries,andcakes.Itcanbeusedintheformofcoarsebitsorasaflourandisanexcellentadditiontowhiteorbrownricebreads.Theuseofalmondinricebreadmakesaverygoodtastedifference.

amaranth(Amaranthascandatas)Agrainthatisalsocommonly

referredtoaspigweedortumbleweed.Amaranthflourorigi-

Page242

natedwiththeAztecsandmakessmooth-texturedbakedgoods.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

anaphylacticshockSevereallergichypersensitivityreactionthatcouldcausedeathifemergencytreatmentisnotgiven.Symptomsvaryfrompersontoperson,butcanrangefromswollentongueandlipstoclosedesophagusorcardiacarrest.

antibodyAlsocalledimmunoglobulin.Alargeproteincreatedbythebody'simmunesysteminresponsetoanantigen.

antigenSubstancethatcausestheformationofantibodiesthatinteractspecificallywithit.Anantigenmaybeintroducedintothebodybyfoodorairparticles,oritmaybeformedwithinthebody.

arrowroot(marantaarundinacea)AtropicalAmericanplantwithlargeleaves,whiteflowers,andstarchroots.Thestarchmadefromtherootsistypicallyusedasathickeningagentandblendswellwithotherflours.

arthralgiaPaininajointorjointssometimesrelatedtofoodallergies.

artichokes(articiocco)Theflowerheadofathistle-likeplantthatmaybecookedandeatenasavegetable.Thedriedartichokemaybegroundintoflour.Itisanexcellentadditiontorice-potato-tapiocaflourcombinationsforbreadsandcoffeecakes.

azodyeAcommonfoodadditivethatmaycausefoodsensitivities.

barley(hordeumvulgare)Oneofagriculture'soldestgrains,oftenusedinflavorings,colorings,malt,andasaflavorenhancer.Itmaybeusedasapartofhydrolyzedplantprotein(HPP).Somefoodchemistsindicatethatitmayalsobeapartofhydrolyzedvegetableprotein(HVP)asanextender.Canbegroundintoflouroreatencookedasawholegrain.

beanflourOneofafamilyofbasicproteinfloursavailableinhealth-foodstores.Theycaneasilybemilledathome.Dependingontastepreferences,theyareexcellentadditions

Page243

forbreadandrolls.Theyeachcontributetohardnessintheproduct,soeggwhiteandcottagecheeseneedtobeaddedassofteners.Theyarecommonadditionstogravies,meatloaf,soups,andsauces.Includedwiththislistingofbasicproteincropsarethefollowing:adzukibeans,asparagusbeans,chickpeas,cowitch(theFloridavelvetbean),cowpeas,groundnuts(peanuts),horsebeans,hyancinthbeans,kidneybeans,lentils,limabeans,mungbeans,peas,pigeonpeas,rammungs,scarletrunnerbeans,sievas,teparybeans.

buckwheat(Fagopyrumesculentum)Agrainthatisavailableaswholegroats,cereal,andflour.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

bulgurSometimesreferredtoasbulghurinrecipes,thisisaformofwheat.Itisfrequentlyavailableasaparboiled,soakedproductwhichhasthenbeendried.Itmaybeavailableaswheatnuts.Bulgarand/orwheatinitsnaturalstatemaybegroundwithcarobandsoybeansandusedinbreadsandbakedgoods.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

carob(caracoa)Aplantthatisusuallyusedasareplacementforchocolate.Thosewhoaresensitivetosoybeansand/orpeanutsshouldnotusecarobsinceitisalsoalegume.

carrageenan(chondruscrispusorgigartinamammillosa)Obtainedfromseaweedandusedasasubstituteforsomeantigenproductsandasathickeningagentforsuchproductsasicecream,jelly,andinfantformula.

cassavaAlsocalledtapioca,yuca,manioc,mandioca,andaipim,arootthatmakesanexcellentthickenerforsoupsandgravies.Itworksbestwhengroundintoafineflourconsistencyandincorporatedintocookiesandquickbreadslikepancakesandmuffins.

celiac-spruediseaseAlsocalledglutenenteropathy.Asyndromethatcausespoorabsorptionofnutrientsthroughtheintestine.Itrequiresagluten-freediet.

Page244

cornflour(zeamays)Asmoothflourthatcanbemilledfromtheentirekernelofcorn.Itcanalsobeblendedwithcornmealandsmallamountsofotherflourstomakecornbreadandcornmealmush.Freezecornproductstoavoidmolds.

cornmealKernelsofcorngroundmorecoarselythancornflourorcornstarch.

dermatitisherpetiformisSkindisordercharacterizedbyanitchyrashcausedbypoorabsorptionofnutrientsduetoatrophyofthevilliinthesmallintestine.

desensitizationPreventionofallergicreactionoranaphylacticshockattainedbyreceivingrepeateddosesofthesensitizingsubstanceintoolowadosetocauseareaction.

dextrinAcarbohydrateformedasanintermediateproductinthedigestionofstarch.

eczemaInflammationoftheskinwithscales,crusts,orscabs,withorwithoutwaterydischarge.Allergensaggravatethecondition.

eggsensitivitiesEggsarethesecondmostcommonfoodallergyininfantsandchildren.Eggwhitesareusuallyconsideredthemajorcauseoftheallergy.

flax(usitatissimumlinn)Agrainthatisnotusuallyseenasallergenic.Itistypicallylistedasflaxseedorflaxseedoilonlabelsandmaybelistedasfiberinbulkingagentsandinhighfiberfoods.Somepeoplewhouseitdailyasabowelagentmaydevelopasensitivitytoit.

foodadditivesCompoundsthatareaddedtofoodforcolor,preservation,orotherreasons.Thepharmacologicaleffectsofthesechemicalsareimportanttoconsiderinasthmaandfoodallergies.

foodfamiliesGroupsoffoodsfromthesamebiologicalfamily.If

someoneissensitivetoonememberofafoodfamily,thereisapossibilitythatothermembersofthatfoodfamilymayalsobeasourceofirritation.SeeAppendixB.

foodsensitivity,foodallergy,andfoodintoleranceTermsusedinterchangeablytorefertoadversereactionstofood.

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fruitsensitivitiesReactionstofruitssuchasbananasandmelons,oftencausingproblemsonlyduringragweedpollenseason.

gastroenterologistAphysicianspecializingingastrointestinaldisordersanddiseaseswhichmayinvolvethedigestivetract,liver,pancreas,andgallbladder.

gliadenAsimpleproteinextractedfromgluteninwheatorrye.Acommonallergen.Seegluten.

gliadin-freedietSeegluten-freediet.

glutenAnelasticproteinsubstancefoundinwheatandcertainothergrainflours.Ithelpsdoughsticktogether.Acommonallergen.

glutenenteropathySeeceliacspruedisease.

gluten-freedietDietthatavoidsgrainsthatcontainglutenorgliadin,suchaswheat.Recommendedforpeoplewithceliacspruediseaseanddermatitisherpetiformis.

gluten-freeflourblendAblendofgluten-freefloursthatcanbeusedinplaceofwheatflourinrecipes.Itismadeof6partsriceflour,2partspotatostarch,and1cuptapiocaflour.

histamineAsubstancenormallypresentinthebodybutreleasedathighlevelsfrominjuredcellsduringanallergicreaction.Histamineincreasesdigestiveacidsandcapillaryandmusclechangesresultinginheadaches,bloodpressurechanges,andskinreactions.

histaminefoodsAlsocalledhistaminereleasers.Foodsorchemicalsthatcausefood-sensitivitysymptoms.Certainfoodsalreadycontainhighlevelsofhistamines,including:cheeses,spinach,eggplant,tomatoes,chickenlivers,wines,tunafish,strawberries,shellfish,eggwhites,chocolate,andpineapple.

IgEAcronymusedforimmunoglobulingammaE.Asubstance

producedbycellsintheliningofthelungsandintestines.HighIgEantibodyreactionsarefrequentlyfoundinpeoplewithallergicdiseases.

IgGAcronymusedforimmunoglobulingammaG.Theprincipalimmunoglobulininhumanfluids.Itisimportantinpro-

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ducingprebirthimmunityinaninfantbecauseitcrossestheplacentalbarrier.

immuneresponseReactionofthebodytosubstancesthatareforeignorinterpretedbythebodyasforeign.

immunoassayAlabtestthatmeasurestheproteinandproteinboundmoleculesassociatedwithanantigenofallergicreaction.

immunoglobulinSeeantibody.

intestinaldysbiosisThestateofdisorderedecologyinthedigestivetractthatcancausedisease.

intestinalpermeabilityAlsocalledleakygutsyndrome.Referstoaconditioninwhichthespacesbetweencellsinthegutaretoofarapart,causingthegutwalltoleaksubstancesintothebloodstreamwheretheydonotbelong.Thesesubstancescancausefood-allergysymptoms.

kamut(triticumpolinicum)AlsocalledpastawheatorKingTut'swheat.Agrainthatmakestastycookies,quickbreads,andcakes.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

lactaseAnenzymethatisneededtodigestlactose.

lactoseAsugarpresentinmilk.Acommonallergen.

leakygutsyndrome.Seeintestinalpermeability.

malangaArootcloselyrelatedtotaroroot,whichisusedtomakepoi(acookedpaste)inPolynesiancountries.MalangaandtarorootareinthearumfamilyandfrequentlycalledJapanesepotatoes.Malangaflourisusedincookies,quickbreads,dumplings,andpasta.Itisconsideredveryhypoallergenicandeasytodigest.

maltAgrainproductmadefromsproutedbarleyandthehydrolyzedstarchofothergrains.Maltisfrequentlyusedtoaddsweetnesstopreparedfoodsandiscommonlyfoundinales,all-purposeflour,babycereals,babycrackers,barbecuesauce,carobcandy,beer,breakfastcereals,granolas,cannedanddriedsoups,caramelflavoring,condiments,enrichedbread,saladdressings,frozendinners,lagers,maltliquor,maltodextrins,meatsauces,Ovaltine,Postum,processed

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meats,ryebread,bourbon,andwhiskey.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

mastcellreactivityAlargecellinconnectivetissuewhichcanleadtothereleaseofhistamineandserotoninduringinflammationandallergicresponse.

milkallergyAsensitivitytolactose,theproteininmilk.Milkallergyisconsideredoneofthemostcommonfoodsensitivitiesamonginfantsandchildrenunderagethree.Requiresalactose-freediet.

milletAcerealgrainavailableinawiderangeofvarieties.Commonmilletsavailableinhealth-foodstoresincludeAfricanmillet,Italianmillet,broomcornmillet,pearlmillet,spikedmillet,severalGermanmillets,andanumberofhybridsfromNorthDakotaandCanada.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

monosodiumglutamate(MSG)AwhitesubstanceusedtoenhancetheflavoroffoodsandsoldundervariousbrandnamessuchasAccent.WhenMSGisingestedinlargeamounts,thosewhoaresensitivetoithavereportedchestpains,facialpressure,headaches,andexcessivesweating.ThesesymptomshavefrequentlybeencalledChineserestaurantsyndromebecauseMSGisoftenusedinChinesedishes.

nutmilkAmilk-likeliquidmadefromnutsorseedsthatcanbeusedoncereals,puddings,andinrecipesasamilkreplacement.SeeIndex.

oars(Avenastativa)Acerealgrainthatisavailableinmanyvarieties.Oatsarebestusedincereal,cookies,andquickbreads.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

peaflourSeebeanflour.

potato(solanumtuberosum)Atuberthatiseatenwholeorgroundintostarchorflour.Thosewhoaresulfite-sensitiveshouldavoidcommerciallypreparedpotatoproducts,becausesulfitesareusedinprocessingtokeeppotatoesfromturning

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brown.Thosewhoaregluten-sensitiveneedtobeawarethatmanycommerciallypreparedfrenchfriesarepackedinwheatflourthatisusedasapackagingagentandtoincreasebrowningduringcooking.

potatoflourMadefromwholedriedandgroundpotato.Itallowsbatterstoholdtogetherandsmoothsthetexture.Thisisnotthesameaspotatostarch.Donotsubstituteforpotatostarchinanyrecipe.Onlysmallamountsareneededtosmoothtexture.Usetablespoonpotatoflourper1-2cupsriceflouror1teaspoonpotatoflourto1/2cupriceflour.

potatostarchflourAhighlymilledproductwithaconsistencysimilartocornstarchthatcanbepurchasedatmostsupermarkets.Itisnotinterchangeablewithpotatoflour.Suggesteduse:foreverycupofflourintherecipe,substitute1/2cupriceflourand1/2cuppotatostarchflour.

quinoaPronouncedKEEN-wa.AcerealgrainfromPeru,intheGoosefootfamily,itisusuallycookedandeatenlikeoatmeal.Theflourhasanuttytasteandcanbemadeintocookies,pasta,quickbreads,anddumplings.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

rhinitisInflammationofthenasalmembranes.

riceflour(oryzazativa)Awhitestarchflourthatcanbelabeledaswhitericeflour,brownriceflour,sweetriceflour,orwildriceflour.Ithasatendencytogivebakedproductsadry,grainytexture.Ricehasablandflavorthatworksbestwhencombinedwithothergluten-freeflours,especiallypotatostarchflour.Sweetriceflourcontainsmorestarchthanthebrownandwhitericefloursandworkswellasathickenerbecauseitholdsalotofmoisture.SweetriceisbestusedforsaucesandgraviesandcanbefoundinAsianfoodstores.Wildrice

(oryzafatuaandoryzaspontanea)isnuttytasting.ItisgrowninMinnesota,Wisconsin,andareasofCanada.

rye(secalecereale)Agrainthatworkswellwhengroundintoaflourandcombinedwithwheattomakebakeryproducts.Not

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glutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

ryebuckwheat(Fagopyrumtataricum)Agrainthatisnotcommonlyavailablebutmayaddvarietytothedietascookedcerealgrain.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

sago(palmmetroxylonsagus)Aflourthatisslightlygrayincolorandtastesratherbland,butcanbeusedinbaking.Itisgoodinpastry-especiallypizzadough-orinrecipeswithstrongseasoning.Itcanbeusedforcrumbtoppingsandinpuddings.

semolinaAtypeofwheat.Thelargerhardkernelsofwheatthataresiftedoutintheflourmillingprocess.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

sesameSeeds-usedeitherwhole,coarseground,orasflour-thatmakeanexcellentadditiontocookiesandbreads.

sorghum(sorgo,soreg,orL.syricus)HistoricallyreferredtoasSyriangrass.Sorghumreferstoanumberofrelatedcerealgrasseswithsweetjuicystalksgrownforgrainandsyrups.

soyorsoyaflour(glycinemax)Aheavyflourmadefromgroundsoybeanswithastrong,distinctivenutflavorthatshouldbeusedincombinationwithotherflours.Ithasahighproteinandfatcontentandisbestusedincombinationwithotherflours.Itcanbeusedindoublechocolatecakes,spicecakes,andincinnamonandpumpkinbreadsinwhichtheflavorcanbemasked.Itcanaddneededmoisturetoanotherwisedryrecipe.Suggesteduse:Ifrecipecallsfor2cupsflour,use1cupriceflour,3/4cuppotatostarchflour,and1/4cupsoyflour.

spelt(triticumspelta)Alsocalleddinkle.AnonhybridizedwheatthathasbeengrownintheMiddleEastformorethan9,000yearsandisidentifiedinsomesourcesasmanna.Likemillet,spelthasevolvedintomanyvarieties.Itisanexcellentbreadflourwithuniqueglutensolubility,whichmakesforfinebakedgoods.Somepeoplewithwheatsensitivitycantoleratespeltsinceitiseasytodigest.Notglutenfree.Notrecom-

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mendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

sulfite-freedietAdietfreeofmanyfoodadditives.Recommendedforpeoplewithasthmaandsulfitesensitivity.

sulfitesFoundinmanyfoodadditives,sulfitesareamajorcauseoffoodsensitivity.Theyarewidelyusedasapreservativeindrugsandfood,andasableachingagentinbreadsandbakeryproducts.

sunflowerseedAseedthatmaybeeatenwholeorgroundfineandaddedtoflourcombinations.

sweetriceflour(alsocalledstickyriceflour)Seericeflour.

tapiocaflourMadefromcassavaroot,itcanbeusedinpancakeandwafflerecipestogivethemalighttexture.Suggesteduse:1/4-1/2cupoftapiocaflourplus1cupofriceflourreplaces1cupofwheatflour.

tartrazineAcoaltardyethatcancausefood-anddrug-sensitivityproblems.Manyyellow-coloredfoodsandfoodswithfruitflavorshavetartrazine.

teff(eragrositisteff)Alsocalledteffgrass.BelievedtohaveoriginatedinEthiopiaasawildgrassthatwaseventuallycultivatedbyEgyptiansbefore3000B.C.TeffisthesmallestgrainintheworldandisusedtomaketheEthiopianstaplebread,injera.Itcanbeusedincookies,quickbreads,andcakerecipes.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

triticale(xtriticosecale)Ahybridgraincombinationofryeandwheat.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.

urticariaAlsocalledhives.Skinreactioncausedfromfood,drugs,or

insectbites.Asuddeneruptionofredbumpswithintenseitchingischaracteristicofthisallergicresponse.

wheat(triticumaestivum)Alsocalledcommonwheat.Acommoncerealgrasscropthatisfoundinmanyvarieties.Containsgluten,acommonallergen.

wheat-freedietRecommendedforthosewhoexperiencefoodsensitivitysymptomsfromeatingfoodscontainingwheatsuch

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asbread,cake,pancakes,andcookies.Seealsogluten-freediet.

xanthangumMadeusingthebacteria,XanthomonasCompestris,tofermentcornsugar.Itisusedcommerciallytokeepingredientsinsuspensioninsaladdressings,piefillings,gravies,andsauces,andinicecreamtogiveasmoothertexture.Suggesteduse:1teaspoonper1cupflour.

yeast-freedietRecommendedforthosewithyeastsensitivityandchronicyeastdisordersofthegastrointestinal,urinary,orgenitaltract.(See''Yeast-FreeandMold-FreeDiet"onpage77.)

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AppendixBFoodFamilyIndexesFoodfamiliescanbeusedasareference.Ifyoureacttomorethantwomembersofthesamefoodfamily,thereisapossibilitythatothermembersofthatfamilymayalsobeasourceofirritation;althoughthisisnotalwaysthecase.Avoidtheseadditionalfoodsifsymptomscontinue.

SimpleFoodFamilyIndex

Thisisthebasicfoodfamilyindexusedbymanyclinicalecologiststorecommendmenuanddietrestrictions.Itprovidesabasicoutlineofwhatfoodshavesimilarchemicalandbiological

FoodFamily RelatedFoods

Banana/Musaceae Arrowroot,plantains

Bass Butterfish,cobia,crappie,croaker,drumfish,grouper,grunt,perch,redsnapper,rockfish,sauger,sheephead,whiteperch,yellowbass

Bovine veal

Chocolate/Theobromine/StericuliaceaeChocolate,cocoa,

cola,colanut,gumkaraya,theobromine

Circus/Rutaceae Angostura,calamondin,citron,grapefruit,kumquat,lemon,lime,mandarin,murcot,oranges,pomelo,satsuma,shaddock,tangerine,tangelo,uglyfruit

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Codifish coalfish,cod,cusk,haddock,hake,hoki,pollack,scrod,whiting

Composite/Compositae Artichoke,bibblettuce,chamomile,chicory,dandelion,endive,escarole,Jerusalemartichoke,lettuce,oysterplant,romainelettuce,safflower,salsify,stevia,sunflowerseeds,tarragon,yarrow

Crustacean/Crustacea Crab,crayfish,langostinos,lobster,prawns,shrimp

Flatfish Butterfish,dab,dollarfish,flounder,fluke,halibut,petrale,plaice,rax,sanddab,sole,soleturbot

Fungus/Fungi Baker'syeast,brewer'syeast,moldsincheese,mushroom,puffballs,truffle

Ginger/Zingiberaceae Cardamon,EastIndianarrowroot,ginger,turmeric

Goosefoot/ChenopodiaceaeBeet,beetsugar,lamb'squarters,orach,spinach,Swisschard

Gourd/Melon/UcurbitaceaeCucumbers,pickles,melons:canary,cantaloupe,casaba,crenshaw,honeydew,

Persian,watermelon;squash:acorn,butternut,gherkin,hubbard,pattypan,pumpkin,spaghetti,summerzucchini

Grains/Gluten/Gramineae Barley,kamut,malt,oat,pumpernickel,rye,spelt,triticale,wheat

Grains/Grasses Bambooshoots,corn,lemongrass,millet,milo,molasses,rice,sorghum,sugarcane,wildrice

Grape/Vitaceae Currants(commercial),grape,raisin

Heath/Ericaceae Bearberry,bilberry,blueberry,cranberry,huckleberry

Laurel/Lauraceae Avocado,bayleaf,camphor,cinnamon,gumbofile,sassafras

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Legume/Pea/Leguminosae Alfalfa,beans:adzuki,blackturtle,carob,fava,garbanzo,greatnorthern,green,kidney,lentil,lima,lupine,masur,mung,navy,peanut,pinto,purple-hull,snap,soy,split,string;peas:blackeyed,chick,cream,crowder,fenugreekfield,guargum,gumacacia,kudzu

Lily/Liliaceae Asparagus,chives,garlic,greenonions,leeks,onions,sarasparilla,shallots

Mackerel/Scombroidea Albacore,bonito,mackerel,marlin,pompano,sailfish,shipjack,swordfish,tuna,yellowtail

MorningGlory/Convolvulaceae

Camote,jicama,sweetpotato

Mustard/Cruciferae Broccoli,brusselssprouts,cabbage,cabbagekraut,canola,cauliflower,Chinesecabbage,collards,cress,horseradish,kale,kohlrabi,mustard,radis,rutabaga,turnip,watercress

Myrtle/Myrtaceae Allspice,clove,guava,jamaicapepper,mace,

nutmeg

Nightshade/Potato/LanaceaeEggplant,potato,tomato,peppers:cayenne,chili,green,hot,jalapeno,paprika,pimento,red,tomatillo,

Olive/Oleaceae Olives:black,green,ripe;oliveoil

Orchid/Orchidaceae Vanilla

Parsley/Umbelliferae Anise,caraway,carrot,celeria,celeryseed,chervil,cilantro,coriander,cumin,dill,fennel,lovage,parsley,parsnip

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Pepper/Piperaceae Blackpepper,peppercorns,whitepepper

Pheasant/Phasianidae Chicken,Cornishhen,eggwhite,eggyolk,pheasant,quail,seafowl

Pineapple/BromeliaceaeBromelain,pineapple

Rose/Rosaceae Almond,apricot,apple,blackberry,boysenberry,cherry,crabapple,dewberry,loganberry,loquat,nectarine,peach,pear,plum,prune,quince,raspberry,rosehips,strawberry,wildcherry

Salmon/Salmonidae Salmon,steelhead,smelt,trout,whitefish

Sesame/Pedaliaceae Sesameseeds

Swine/Suidae Bacon,ham,pig,pork,swine

Tea/Theaceae Blacktea,greentea,orangepekoe,pekoe

Turkey/Meleagrididae Turkey,turkeyeggs

Yams/Dioscoreaceae Blackyams,Chinesepotato,cush-cush,elephants'foot,yampee,yams,wateryams,yellowyams

DetailedFoodFamilyIndex

Biologistsandzoologistswhostudyplantsandanimalshaveanextensivefoodfamilyindexthatfurtherindentifiesfood-familysimilarities.Becausefoodsmaycrossreactwithanothermemberoftheirfoodfamilyiftoomuchisconsumed,thisdetailedlistmaybehelpfultopeoplewhohavesevereallergicsymptoms.

FoodFamiliesofthePlantKingdom

Arrowroot WestIndianarrowroot

Banana Commonbananas,dwarfbanana,grosmichel,plantains

Beet Beetsugar,commonbeet,spinach,sugarbeet,Swisschard

BuckwheatRhubarb,buckwheat

Carrot Angelica,anise,caraway,carrot,celery,celeryseed,dill,fennel,parsley,parsnip

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Cashew Cashewnut,pistochionut,mangoChestnut Beechnuts:American,European,Spanish;chestnuts:American,

Chinese,SpanishChicle ChicleChocolate Chocolate,cocoa,cola,colanut,gumkarayaCitrus Citron,Commonorange,grapefruit,kumquat,lemon,lime,

Mandarinorange,sourorange,tangerineCoffee CoffeeComposite Chamomile,chicory,commonartichoke,dandelion,endive,

escarole,goldenrod,lettuce(leafandhead),oysterplant,safflower,sunflower

Elderberry ElderberryFungus Bacterialcultures(yougurt,kefir,cheeses),commerical

mushroom,commonwildmushroom,yeast(alcoholicbeverages,vinegar,vitamins)

Ginger Ginger,turmericGinseng Americanginseng,AsianginsengGooseberryCurrant,gooseberryGrape Bakinpowder,creamoftartar,muscadinegrape,raisin,slip-

skingrape,WinegrapeGrass Bamboo,barley,browntop,corn(cornstartch,cornoil,corn

syrup,cerulose,dextrose,glucose),millet,oats,rice,sorghum,sugarcane(sucrose,sugar,molasses),wheat(flour,patentflour,gluten,graphamflour,bran,wheatgerm),wildoats

Heath Blueberries,cranberries,huckleberries,wintergreenjerusalemArtichoke

JerusalemArtichoke

Jicama JicamaLaurel Avocado,cinnamon,sassfafrasLegume Bushbean,broadbean,carob,chickpea,cowpea,gum

acacia,gumtragacanth,kidenybean,lentil,

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licorice,limabean,navybean,pea,peanut,peanuoil,pigeonpea,soyabean(flour,oil,lecithin),spanishpea,stringbean,Windsorbean

Lily Asparagus,chives,garlic,leek,onion,Welshonion,yucca

LitchiNut LitchinutLotus ChineselotusMacadamiaNut

Chineseyam,Indianyam,macadamianuts

Mallow Okra,cottonseedoilMaple MaplesyrupMulberry Breadfruit,commonfig,hopsMustard Bokchoy,broccoli,brusselsprouts,cauliflower,

Chinesecabbage,collards,commoncabbage,horseradish,kale,kohlrabi,mustard,radish,rutabaga,savoycabbage,turnip

Myrtle Allspice,clove,guavaNightshade Basil,cayenne,chilipeppers,Chineseartichoke,

eggplant,gardenpeppers,horehound,lavender,marjoram,potato,rosemary,sage,savory,thyme,tobacco,tomato

Nutmeg Mace,truenutmegOrchid VanillaPalm Coconut,datepalm,sagoPapaya PapayaPawpaw AmericanpawpawPepper BlackpepperPersimmon PersimmonPineapple PineappleRose Almond,apple(applecider,vinegar,applepectin),

apricot,blackberry,peach,pear,plum,prune,raspberry,sourcherries,strawberry,sweetcherries

SarsaparillaSarsaparillaSquash Cantaloupe,Casaba,cucumber,honeydew,Indian

gherkin,largepumpkin,muskmelon,

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pumpkin,Persiamelon,Spanishmelon,summersquash,watermelon,wintersquash

SweetPotato

Sweetpotato

Tapioca Cassava,tapioca,yuccaTaro Malanga,poi,taro,yuatiaTea TeaWalnut Blackwalnut,butternut,Englishwalnut,hickory,hinds

blackwalnut,pecans,whitewalnutWaterChesnut

Chinesewaterchestnut

Yam TropicalyamFoodFamiliesoftheAnimalKingdomAlligator AmericanAntelope PronghornantelopeBear Brownbear,blackbear,grizzlybear,polarbearBeaver BeaverBovine Americanbison,Americanbuffalo,beef,Brahman,cow

milk(yogurt,cottagecheese,cheese,kefir,buttermilk,butter,whey),gelatin,goatmilk(chinese,yogurt),lamb(mutton,goat),rennin,sheep,sheepcheese,veal

Buffalo Bigmouthbuffalo,blackbuffalo,suckerButterfishButterfishCamel Arabian,Bactrian,llamaCarp CarpCat Lion,tigerCatfish Catfish,Mississippicatfish,YellowbullheadChicken Chickeneggs,domesticchicken,domesticpheasant,

Indianpheasant,peafowl,quailCod Atlanticcod,haddock,pollack,silverhake,tomcodCongerEel

CongerEel

Croaker Atlanticcroaker,freshwaterdrumfish,kingwhiting,weakfish

DecapodsCrab,crayfish,lobster,prawn,shrimp

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Deer Americanelk,caribou,Europeanreddeer,moose,reindeer,white-taileddeer

DolphinFish DolphinfishDuck Duck,duckeggs,goose,gooseeggsEel Commoneel:European,NorthAmericanElephant Asiatic,AfricanFrog Americanbullfrog,EuropeanediblebullfrogGiraffe Commongiraffe,SomaligiraffeGreenTurtle GreenturtleGrouse Grouse,prairiechickenGuineaFowl GuineafowlGuineaPig DomesticguineapigHippopotamusHippopotamusHorse HorseLeft-EyedFlounder

Californiahalibut,southernflounder,summerflounder

Mollusks cephalopods(squid),gastropods(abalone,snail),pelecypods(clam,mussel,oyster,scallop)

Mullet Graymullet,silversides,stripedmullet,whitebait,whitemullet

Muskrat MuskratOceanPerch Rosefish,oceanperchOpossum OpossumPig Pig(pork,ham,sausage)Pigeon Pigeon,pigeoneggsPorgy PorgyPuffer PufferRabbit Belgianhare,domesticguineapig,domestic

rabbit,Easterncottontail,jackrabbit,showshoerabbit,Westerncottontail

Raccoon RaccoonRattler Easterndiamondback,WesterndiamondbackRight-EyedFlounder

Atlantichalibut,Pacifichalibut,winterflounder

SeaLion SeaLion

SeaRobin Searobins,seatagsSeal Commonseal

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SnappingTurtle

Snappingturtle

Sole Commonsole,EuropeansoleSquirrel Foxsquirrel,graysuirrel,redsquirrel,prairie,dog,

woodchuckTerrapin DiamondbackterrapinTuna Atlanticmackerel,Atlanticbonito,bluefishtuna,chili

bonito,frigatemackerel,kingmackerel,skipjacktuna,Spanishmackerel

Turkey Turkey,turkeyeggsWalrus WalrusWhaleandDolphin

Tenfamilies

Wolf Wolf

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AppendixCNutritionalComparisonOfSelectedFlours

Calories Protein B6 FolicAcid PantothenicAcidAmaranth 729 28 .44 95 2Buckwheat 402 15 .70 64 .5Cornmeal,enriched 506 12 .35 66 .4Quinoa 636 22 NANA NARiceflour,brown 574 11.4 1.6 25 2.5Riceflour,sweetwhite 578 9.4 .69 6 1.3Riceflour,dark 415 18 .57 77 1.9Riceflour,white 374 8.6 .24 23 .68Wheatflour,wholewheat 407 16.4 .41 52 1.2Wheatflour,white 455 12.9 .06 33 .55

Magnesium ZincCopper ManganeseAmaranth 518 6 1.5 4.4Buckwheat 301 4 .61 2.4Cornmeal,enriched 56 .9 .10 .14Quinoa 178 2.8 .7 NARiceflour,brown 177 3.9 .36 6.3Riceflour,sweetwhite 55 1.3 .21 1.9Riceflour,dark 318 7.2 .96 8.6Riceflour,white 72 1.8 .26 2.0Wheatflour,wholewheat 166 3.5 .46 4.6Wheatflour,white 27 .88 .18 .853

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Thistableprovidesacomparisonofkeynutrientsinonecupofvariousgrains.Eachgrainhasitsownuniquenutritionalprofile.Thelessrefinedtheflouris(wholewheatversuswhitewheat),thehigherthenutritionallevelsforvitaminB6,folicacid,pantothenicacid,magnesium,zinc,copper,andmanganese.Usewholegrainflourswheneverpossibleformaximumnutrition.

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AppendixDFlourSubstitutionsVariousflourscanbesubstitutedfor1cupofwheatflourinrecipes.Floursubstitutionstendtoworkbestincookieandmuffinrecipesratherthanbreadandcakerecipes.Herearesomesubstitutionsfor1cupofwheatflour.

1cupcornflour

3/4cupcoarsecornmeal

3/4cupcornstarch

6/8cuppotatoflour

7/8cupbuckwheat

7/8cupriceflour

11/3cupsgroundrolledoats

11/8cupsoatflour

3/4cupsoybeanflour

1cupbarley

1cupmillet

11/4cupsryeflour

1cuptapiocaflour

1/2cuparrowrootstarch

1cupteffflour

3/4cupspeltflour

Youcanalsocombinedifferenttypesofflourtoequal1cupofwheatflour

1/2cupryeflour+1/3cuppotatoflour

1/3cupryeflour+5/8cupriceflour

1cupsoyflour+3/4cuppotatoflour

5/8cupriceflour+1/3cuppotatoflour

Page266

1/2cupcornstarch+1/2cupryeflour

1/2cupcornstarch+1/2cuppotatoflour

Thickeners

Toreplace1tablespoonofwheatflourinsoups,sauces,gravies,andpuddings,useoneofthefollowing:

1/2tablespooncornstarch

1/2tablespoonpotatostarch

1/2tablespoonriceflour

1/2tablespoonarrowroot

2teaspoonsquick-cookingtapioca

2tablespoonsuncookedrice

1/2tablespoonlimabeanflour

1/2tablespoongelatin

1tablespoontapiocaflour

1egg

Page267

AppendixEFoodSourcesOfVinegarVinegarhasbeenusedformorethan10,000years,butinfoodallergydietstheuseofvinegariscontroversial.Therearecomplexreasonsforthis.Althoughthefirstvinegarswerediscoveredwhenacaskofwinehadpasseditstime,moderntechnologyhassoughttospeedupthefermentationprocessandalterthesourceofthesugarused.

Themostcommonsourcesofvinegarareapples(cidervinegar),ethylalcohol(distilledvinegar),andmalt.Butotherfermentablesourcescanbeused-fruits,grains,andberries.Notallvinegarsarelabeledwiththefermentablesourceused,andthismaycreateproblemsforfoodallergysufferers.Lookcloselyattheingredientlabeltotryandidentifythefoodsource.

Distilledvinegarorgrainvinegarhasagrainsource.Cornisthemostinexpensivesourcefrequentlyusedbutothergrains,grainmashes,andcerealsludgecanbeusedasthemajoringredientinthefeederstockforyeastsinthefermentationprocess.

Cidervinegarismadefromthejuiceofapples.

Maltvinegarusesmaltbarleyand/orothercerealgrainsasthefermentationmaterial.Themaltingprocessbreaksdownproteinsintopeptides;however,somepeoplewithgrain/glutensensitivitiesmayexperiencesymptomsafteringestingmaltvinegar.

Balsamicvinegarismadefromthejuiceofgrapesinalengthyfermentationprocess.NograinorgrainproductsareusedintraditionalbalsamicvinegarsthatcarrytheAPI(AssociationofItalianProducersofVinegar)designation.

''KosherforPassover"vinegarsaregrain-andgluten-freebydefinitionsincenograinsareallowedduringthistime.

Page269

AppendixFSpecialFoodSuppliersAllergyResourcesP.O.Box264Brookridge,PalmerLake,CO80133Phone(800)USEFLAX.www.allergyresources.comAssortmentoffoods

ArrowheadMills,Inc.Box2059Hereford,TX79045Phone(800)749-0730.Amaranth,barley,buckwheat,kamut,millet,quinoa,rice,speltflours

DietarySpecialties,Inc.P.O.Box227Rochester,NYPhone(800)544-0099.www.dietspec.comGluten-freefoods:pasta,crackers,bread,flavoringextracts,cookiesBakingandcookingingredients:riceflour,potatostarch,tapiocaflour,xanthamgum,guargumBakingmixes:cakes,bread,muffins,brownies

Page270

EdenFoods,Inc.701TecumsehRd.Clinton,MI49236Phone(800)248-0320,fax(517)456-6075.Organicandnaturalfoodproducts

Ener-GFoods,Inc.P.O.Box84487Seattle,WA98124-5787Phone(800)331-5222.www.ener-g.comGluten-freefoodsandbakingmixes,poi(Hawiiantaroroot)

PurityFoods,Inc.2871W.JollyRd.Okemos,MI48864Phone(800)997-7358,fax(517)351-9391.www.purityfoods.comSpeltflourandproducts,rice,wildrice,soyflour

SpecialFoods9207ShotgunCt.Springfield,VA22152Phone(703)644-0991.www.specialfoods.comCassava,malanga,yam,lotus,amaranth,quinoa,andmanyotherflours,bakingpowders

Page271

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Agata,H.,N.Kondo,0.Fukutomi,S.Shinoda,andT.Orii."EffectofEliminationDietsonFoodSpecificIgEAntibodiesandLymphocyteProliferativeResponsestoFoodAntigensinAtopicDermatitisPatientsExhibitingSensitivitytoFoodAllergens."JournalofAllergy&ClinicalImmunology,Vol.91,No.2,Feb.1993

Boccafogli,A.,L.Vincentini,A.Camerani,P.Cogliati,A.DAmbrosi,R.Scolozzi."AdverseFoodReactionsinPatientswithGrassPollenAllergicRespiratoryDisease."AnnualsofAllergy,Vol.73,Oct.1994.

Breneman,J.BasicsofFoodAllergies.Springfield,IL:CharlesC.Thomas,1978.

Bushway,R.J.andT.S.Fan."DetectionofPesticideandDrugResiduesinFoodbyImmunoassay."FoodTechnology,Vol.49,No.3,Feb.1995.

Butkus,S.N.,andL.K.Mahan."FoodAllergies:ImmunologicalReactionstoFood."JournaloftheAmericanDieteticAssociation,Vol.86.May1986.

Deamer,W.C.,J.W.Gerrard,andF.Speer."Cow'sMilkAllergy,aCriticalReview."JournalofFamilyPractice,Vol.2,1979.

Page272

Denman,A.M.,B.Mitchell,B.M.Ansell."JointComplaintsandFoodAllergicDisorders."AnnualsofAllergy.1983.

Fallstrom,S.P.,S.Shlstedt,B.Carlsson,etal."SerumAntibodiesAgainstNative,ProcessedandDigestedCow'sMilkProteinsinChildrenwithCow'sMilkProteinIntolerance."ClinicalAllergy.1986.

Gerard,J.C.FoodAllergies,NewPerspectives.Springfield,IL:

CharlesC.Thomas,1980.

Hefle,S.L."ImmunoassayFundamentals."FoodTechnology,Vol.49,No.2,Feb.1995.

Iwasaki,T.,andG.Kawaniski.MilkIntolerancesandRejections.Basel:KargerPublishing,1983.

James,J.M.andH.A.Sampson."ImmunologicChangesAssociatedwiththeDevelopmentofToleranceinChildrenwithCowMilkAllergy."TheJournalofPediatrics,Vol.21,Aug.1992.

Johnson,A.0.,J.G.Semenya,M.S.Buchowski,C.0.Enwonwu,andN.S.Scrimshaw."CorrelationofLactoseMaldigestion,LactoseIntoleranceandMilkIntolerance."TheAmericanJournalofClinicalNutrition,Vol.57,March1993.

JointReportoftheRoyalCollegeofPhysiciansandtheBritishNutritionFoundation."FoodIntoleranceandFoodAversion."JournalRoyalCollegeofPhysicians.April1984.

Joneja,J.V.ManagingFoodAllergyandIntoleranceAPracticalGuide.WestVancouver,Canada:McQuaidConsultingGroup,1995.

Kemeny,R.D.,R.Urbanek,P.L.Amlot,etal."SubclassofIgGinAllergicDisease,IgGSubclassAntibodiesinImmediateandNon-immediateFoodAllergy."ClinicalAllergy.1986.

Lessof,M.H.,D.M.Kemeny."NonIgEMediatedReactionstoFood:HowMuchisAllergic."AnnualofAllergy.1987.

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Metcalfe,D.D.,H.A.Sampson,R.A.Simon.FoodAllergy:AdverseReactionstoFoodsandFoodAdditives.

Cambridge,MA:SecondEd.BlackwellScience,1997.

Miller,J.B.FoodAllergy:ProvocativeTestingandInjectionTherapy.Springfield,IL:CharlesC.Thomas,1972.

"MSG:APervasiveandHiddenDangerinYourFoodSupply."Dr.SherryRogers'TotalHealthinToday'sWorld.Vol.1,No.6,Sept.1997.

Nordlee,J.A.andS.L.Taylor."ImmunologicalAnalysisofFoodAllergensandOtherFoodProteins."FoodTechnology,Vol.49,No.3,Feb.1995.

Perkin,J.E.FoodAllergiesandAdverseReaction.Gaithersburg,MD:AspenPublishers,1990.

Philpott,W.andW.K.Kalita.BrainAllergies.NewCanaan,CT:

KeatsPublishingCo.,1980.

Rafei,A.,S.Peters,N.Harris,andJ.Bellani."FoodAllergyandFoodSpecificIgGMeasurements."AnnualsofAllergy.1989.

Randolph,T.G.,andR.W.Moss.Allergies-YourHiddenEnemy.NY:Lippincott&Crowell,1980.

Ranhotra,G.S.,J.A.Gelroth,B.K.Glaser,andK.J.Lorenz."NutrientCompositionofSpeltWheat."JournalofFoodCompositionandAnalysis,Vol.9,March1996.

Ranhotra,G.S.,J.A.Gelroth,B.K.Glaser,K.J.Lorenz,andD.L.Johnson."CompositionandProteinNutritionalQualityofQuinoa."CerealChemistry,Vol.70,May/June1993.

Rapp,D.AllergiesandYourFamily.NY:SterlingPublishing,1980.

Rowe,A.H.FoodAllergy,ItsManifestations,DiagnosisandTreatment.Philadelphia:LeaandFebiger,1931.

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Simoons,F.J."TheGeographicHypothesisandLactoseMalabsorption:AWeighingoftheEvidence."DigestiveDisease,Vol.23,1978.

Taylor,S.L."FoodAllergiesandSensitivities."JournaloftheAmericanDieteticAssociation,Vol.86,No.5,May1986.

Tu,L.C.,J.H.Strimas,andS.L.Bahna."EstimatedMagnitudeofFoodAllergybyU.S.Physicians."AnnualsofAllergy.1988.

Page275

RecipeIndex

Amaranth

AmaranthCake,156

AmaranthGranola,228

AmaranthMuffins,129

AmaranthPizzaCrust,237

AmaranthSpiceCookies,211

ChocolatePecanAmaranthBrownies,221

Barley

BarleyBananaSpiceBars,223

BarleyBananaSpiceCake,174

BarleyCookies,217

BarleyFlourBrownies,187

BarleyFlourSugarCookies,219

BarleyOatmealCookies,203

BarleyPieCrust,184

ItalianChicken,85

MushroomBarleyCasserole,84

OrangeBarleyFlourBread,124

Rice-and-BarleyMuffins,125

Chickpea(GarbanzoBean)

ChickpeaOnionBread,127

GarbanzoSkilletBread,121

Corn

BakedPolentawithHazelnutsandPrunes,106

BananaCornmealSpoonbread,145

BlackBeanTortillaCasserole,82

BuckwheatPancakes,151

CornMuffins/Cornbread,140,141

CornbreadStuffing,112

CornmealPancakesorWaffles,150

MexicanLasagna,79

MexicanTortillaPie,92

OzarkCornPone,143

SpicyCornbread,144

Millet

Millet-ApplesauceCookies,209

MilletPeanutButterCookies,199

Page276

Oats

AlmondOatmealTorte,162

BarleyOatmealCookies,203

LemonOatmealSquares,224

OatBiscuits,126

OatmealAppleCrisp,180

OatmealApplesauceCookies,193

OatmealBananaCake,172

OatmealFruitChews,214

OatmealScones,123

OatmealShortbread,139

OrangeOatmealBread,131

RaisinOatmealCake,173

Potato

ChocolateChipCookies,195,196

ChocolateCreamRoll,164

CoconutMacaroons,212

Crepes,102

FruitcakeCookies,192

FudgeSoyFlourCake,168

MacadamiaNutTorte,178

OrangePotatoFlourSpongeSquares,210

OrangeSpongeRoll,169

PeanutButterCookies,200

PecanTurtleCookies,220

PineappleDateCake,176

PineappleUpside-DownCake,159

PotatoBiscuits,146

PotatoChipBakedChicken,88

PotatoStarchSpongeCake,181

PotatoSoup,113

RaisinSpiceCookies,207

RiceFlourYeastBread,147

RyeBread,132

VegetarianShepherd'sPie,104

VenisonStewwithVegetables,80

Quinoa

OrangeQuinoaMuffins,122

QuinoaPizzaCrust,239

QuinoaLemonSquares,206

QuinoaRaisinCookies,204

Rice

AppleCrisp,161

ApplesauceBars,191

ApricotSquares,189

BakedRicePudding,179

BananaCinnamonMuffins,130

BananaSnackCake,158

BarleyFlourBrownies,187

BeefandRicePizza,90

BeefandVegetablePie,99

BlueberryMuffins,134

CerealSnackMix,231

ChickenCasserole,89

ChocolateCake,163

ChocolateChipCookies,195,196

ChocolatePeanutButterChewies,202

ChocolatePecanAmaranthBrownies,221

Page277

Cornbread,141

CreamPuffs,171

Crepes,102

CrispyFriedChicken,86

CrunchyGranola,229

CurriedChickenCasserole,87

FruitcakeCookies,208

High-FiberRiceWafflesorPancakes,149

LebaneseMeatballs,100

MarshmallowCrispies,213

MediterraneanRiceSalad,108

MinifruitcakeCookies,192

OrangeSpongeRoll,169

PeanutButterCookies,200

PearCobbler,160

PecanCups,170

PecanTurtleCookies,220

PineappleDateCake,176

PineappleUpside-DownCake,159

PuffedRiceBalls,215

PumpkinBread,118

PumpkinPie,175

QuickRiceBranBread,142

RaisinSpiceCookies,207

RhubarbCrumble,157

Rice-and-BarleyMuffins,125

RiceBananaSpiceMuffins,136

RiceBranMuffins,133

RiceCerealCrumbCrust,182

RiceCrackers,148

RiceDelight,226

RiceFlourApplesauceCake,153

RiceFlourBrownies,190

RiceFlourLemonSquares,222

RiceFlourMuffins,137,138

RiceFlourNoodles,110

RiceFlourPieCrust,183

RiceFlourPizzaCrust,235

RiceFlourStrawberryMuffins,135

RiceFlourYeastBread,147

RiceSalmonCasserole,94

SavoryMeatloaf,97

SavoryRiceDressing,111

SoyRiceGranola,230

SpicyCornbread,144

SugarCookies,218

TeffApplesauceCake,155

TunaandRiceCasserole,95

VegetarianShepherd'sPie,104

Rye

RyeBread,132

RyeFlourBars,216

RyeMolassesDropCookies,194

RyeOrangeSquares,205

RyePizzaCrust,238

RyeRaisinBars,188

Spelt

QuickSpeltDropBiscuits,117

SpeltFlourPizzaCrust,236

SpeltPieCrust,185

Page278

SpeltChocolateChipCookies,198

SpeltFlourPlumCoffeecake,154

Teff

OatmealApplesauceCookies,193

TeffApplesauceCake,115

TeffBananaMuffins,128

TeffChocolateChipCookies,197

TeffPumpkinBread,120

MilkAlternatives

AlmondMilk,233

BrazilNutMilk,233

CashewNutMilk,233

PecanMilk,233

SesameMilk,233

WalnutMilk,233

Page279

Index

A

Acorn,241

Aflatoxin,241

Allergen,241

Allergicrhinitis,241

Allergy,241

Allergyattacks,

surviving,29

AlmondMilk,233

AlmondOatmealTorte,162

Almonds,241

Amaranth,241-42

AmaranthCake,156

AmaranthGranola,228

AmaranthMuffins,129

AmaranthPizzaCrust,237

AmaranthSpiceCookies,211

Anaphylacticshock,242

Antibodies,242

Antigens,242

AppleCrisp,161

Oatmeal,18

Applesauce

ApplesauceBars,191

Millet-ApplesauceCookies,209

OatmealApplesauceCookies,193

RiceFlourApplesauceCake,153

TeffApplesauceCake,155

ApricotSquares,189

Arrowroot,242

Arthralgia,242

Artichokes,242

Azodye,242

B

BakedPolentawithHazelnutsandPrunes,106-7

BakedRicePudding,179

Balsamicvinegar,267

Bananas

BananaBread,142

BananaCinnamonMuffins,130

BananaCornmealSpoonbread,145

Banana-OrangeTapioca,227

BananaSnackCake,158

BarleyBananaSpiceBars,223

BarleyBananaSpiceCake,174

OatmealBananaCake,172

RiceBananaSpiceMuffins,136

TeffBananaMuffins,128

Barley,242

BarleyBananaSpiceBars,223

BarleyBananaSpiceCake,174

BarleyCookies,217

BarleyFlourBrownies,187

BarleyFlourSugarCookies,219

BarleyOatmealCookies,203

BarleyPieCrust,184

BarsApplesauceBars,191

ApricotSquares,189

BarleyBananaSpiceBars,223

LemonOatmealSquares,224

OatmealHoneyBars,225

OrangePotatoFlourSpongeSquares,210

QuinoaLemonSquares,206

RiceFlourLemonSquares,222

RyeFlourBars,216

RyeOrangeSquares,205

RyeRaisinBars,188

Beanflour,242-43

Page280

Beans,

BlackTortillaCasserole,82-83

Beef

BeefandRicePizza,90

BeefandVegetablePie,99

BeefStew,98

GroundBeefSausagePatty,91

LebaneseMeatballs,100

Biscuits

OatBiscuits,126

PotatoBiscuits,146

QuickSpeltDropBiscuits,117

BlackBeanTortillaCasserole,82-83

Bland,Jeffrey,7,63

Blintzes,Cheese,103

BlueberryMuffins,134,137

BrazilNutMilk,233

Breads

BananaBread,142

BananaCornmealSpoonbread,145

ChickpeaOnionBread,127

CornbreadwithEgg,140

CornbreadWithoutEgg,141

EgglessPumpkinDateBread,119

GarbanzoSkilletBread,121

OrangeBarleyFlourBread,124

OrangeDateBread,142

OrangeOatmealBread,121

PumpkinBread,118

QuickRiceBranBread,142

RaisinBread,142

RiceFlourYeastBread,147

RyeBread,132

SpicyCornbread,144

TeffPumpkinBread,120

Brostoff,Jonathan,1

Brownies

BarleyFlourBrownies,187

ChocolatePecanAmaranthBrownies,221

RiceFlourBrownies,190

Buckwheat,243

BuckwheatPancakes,151

Bulgur,243

C

Cakes

AlmondOatmealTorte,162

AmaranthCake,156

BananaSnackCake,158

BarleyBananaSpiceCake,174

chocolateCake,163

ChocolateCreamRoll,164

PlourlessChocolateCake,166-67

FudgeSoyFlourCake,168

MacadamiaNutTorte,178

OatmealBananaCake,172

OrangeSpongeRoll,169

PineappleDateCake,176-77

PineappleUpsideDownCake,159

PotatoStarchSpongeCake,181

RaisinOatmealCake,173

RiceFlourApplesauceCake,153

SpeltFlourPlumCoffeecake,154

TeffApplesauceCake,155

Carob,243

Carrageenan,243

Casein,49-50

CashewNutMilk,233

Cassava,243

Casseroles

BlackBeanTortillaCasserole,82-83

ChickenCasserole,89

CurriedChickenCasserole,87

EggplantLasagnaCasserole,101

MushroomBarleyCasserole,84

RiceSalmonCasserole,94

TunaandRiceCasserole,95

Celiac-spruedisease(cs),19-26,243

copingwith,25-26

diagnosis,22

dietbasics,24-25

historyof,19-20

restaurant-eating,25

symptomsof,20-22

treatment,22-24

CerealSnackMix,231

Page281

CheeseBlintzes,103

Chicken

ChickenCasserole,89

ChickenSalad,81

CrispyFriedChicken,86

CurriedChickenCasserole,87

EggplantLasagnaCasserole,101

ItalianChicken,85

MexicanLasagna,79

PotatoChipBakedChicken,88

ChickpeaOnionBread,127

Chocolate

BarleyFlourBrownies,187

ChocolateCake,163

ChocolateChipCookies,195

ChocolateCreamRoll,164

ChocolateFrosting,167

ChocolatePeanutButterChewies,202

ChocolatePecanAmaranthBrownies,221

ChocolateTruffles,165

EgglessChocolateChipCookies,196

FlourlessChocolateCake,166-67

FudgeSoyFlourCake,168

PecanTurtleCookies,220

RiceFlourBrownies,190

SpeltChocolateChipCookies,198

TeffChocolateChipCookies,197

Cidervinegar,267

Cobbler,Pear,160

CoconutCrust,186

CoconutMacaroons,212

Coffeecake,SpeltFlourPlum,154

Combinationallergendiets,55-62

TheCompeteGuidetoFoodAllergyandIntolerance(Brostoff),1

Cookies

AmaranthSpiceCookies,211

BarleyCookies,217

BarleyFlourSugarCookies,219

BarleyOatmealCookies,203

ChocolateChipCookies,195

ChocolatePeanutButterChewies,202

CoconutMacaroons,212

EgglessChocolateChipCookies,196

FruitcakeCookies,208

Millet-ApplesauceCookies,209

MilletPeanutButterCookies,199

MinifruitcakeCookies,192

OatmealApplesauceCookies,193

PeanutButterBalls,201

PeanutButterCookies,200

PecanTurtleCookies,220

QuinoaRaisinCookies,204

RaisinSpiceCookies,207

RyeMolassesDropCookies,194

SpeltChocolateChipCookies,198

SugarCookies,218

TeffChocolateChipCookies,197

Cornflour,244

Corn-freediets,42-46

CornMuffins,140

Cornbread

BananaCornmealSpoonbread,145

CornbreadStuffing,112

CornbreadwithEgg,140

CornbreadWithoutE141

OzarkCornPone,143

SpicyCornbread,144

Cornmeal,244

CornmealPancakesorWaffles,150

Cow'smilkallergy,11-12

Crackers,Rice,148

Page282

CreamPuffs,171

Crepes,102-3

CrepesSuzette,102-3

Crisps

AppleCrisp,161

OatmealAppleCrisp,180

CrispyFriedChicken,86

Cross-reactivity,10

CrunchyGranola,229

CurriedChickenCasserole,87

D

Dates

DateMuffins,137

EgglessPumpkinDateBread,119

PineappleDateCake,176-77

Dermatitisherpetiformis,244

Desensitization,64,244

Desserts

ChocolateTruffles,165

CreamPuffs,171

PecanCups,170

Dextrin,244

Diets,37-68

combinationallergen,55-62

corn-free,42-46

desensitization,64

egg-free,46-49

elimination,63-68

fastinganddetox,62-63

foodcombining,64-65

four-dayrotation,37-39

gluten-free,53-55

milk-free,49-52

wheat-free,39-41

Digestivetractsymptoms,31

Distilledvinegar,267

Dressing,SavoryRice,111

Duke,Wayne,16

E

Earssymptoms,34

Eczema,244

Egg-freediets,46-49

Eggsensitivities,244

EgglessChocolateChipCookies,196

EgglessPumpkinDateBread,119

EggplantLasagnaCasserole,101

Eliminationdiet,63-68

ELISA(enzymelinkedimmunosorbentassay),17

Emotionalsymptoms,33

Energyandactivitysymptoms,34

Eyessymptoms,32

F

Fastinganddetoxdiets,62-63

Fatsubstitutes,13

Feingold,BenF.,12

Flax,244

Flour

nutritionalcomparisons,263-64

substitutions,265-66

thickeners,266

FlourlessChocolateCake,166-67

Foodadditives,12-13,244

Foodallergens,9-10

Foodallergies,244

testing,15-18

FoodAllergy(Rinkel),16

Foodcombining,64-65

Fooddyes,71-72

Foodfamilies,244,253-61

Foodintolerance,1-13,244

cow'smilkallergy,11-12

fatsubstitutes,13

foodadditives,12-13

foodallergens,9-10

IgGfoodantigens,9-10

immunoglobulingammaE(IgE),5-6,8-9

intestinaldysbiosis,6

Jane'sfoodallergy,2-3

lactasedeficiency,10-11

leakygutsyndrome,7-8,246

soyallergy,11-12

Susan'sfood

sensitivity,3-6

Foodsensitivities,1,244

allergyattacks,29

awayfromhome,28-29

livingwith,27-35

queasystomach,29-30

rotationdiet,30

symptomchecklist,31-35

temptations,27-28

Foodsuppliers,269-70

Page283

Foods

withlactose,76-77

withmonosodiumglutamate,73-75

withsalicylates,72-73

withsulfites,70-71

withyeastandmold,77-78

Four-dayrotationdiets,37-39

Frosting,Chocolate,167

Fruitsensitivities,245

FruitcakeCookies,208

FudgeSoyFlourCake,168

G

GarbanzoSkilletBread,121

Gastroenterologist,245

Gee,Samuel,19

Gliaden,245

Gluten,245

Glutenenteropathy,245

Gluten-freediets53-55,245seealsoCeliac-spruedisease(CS)

Gluten-freeflourblend,245

Gluten-sensitiveenteropathy.SeeCeliac-spruedisease(CS)

Goat'smilk,11,50

Grainvinegar,267

Granola

AmaranthGranola,228

CrunchyGranola,229

SoyRiceGranola,230

Gray,GaryM.,10

GroundBeefSausagePatty,91

H

Hazelnuts,BakedPolentawith,106-7

Headsymptoms,32

Heartsymptoms,34

Hiddenfoodallergies,15-16

High-FiberRiceWafflesorPancakes,149

Histaminefoods,245

Histamines,10,245

I

IgE(immunoglobulingammaE),5-6,8-9,245

IgG,245-46

foodantigens,9-10

Immuneresponse,246

Immunoassay,246

Immunoglobulin,246

Intestinaldysbiosis,6,246

Intestinalpermeability,7-8,246

Isselbacher,K.,11

ItalianChicken,85

J

Jointsandmusclessymptoms,31-32

K

Kamut,246

Kingsley,Patrick,63

''KosherforPassover"vinegars,267

L

Lactase,246

Lactasedeficiency,10-11

Lactose,246

foodswith,76-77

Lactose-freediets,75-77

Lactulose,8

Lamb,LebaneseMeatballs,100

Lasagna

EggplantLasagnaCasserole,101

MexicanLasagna,79

ZucchiniLasagna,96

Leakygutsyndrome,7-8,246

LebaneseMeatballs,100

Lee,Carlton,17

LemonOatmealSquares,224

Low-salicylatediet,72-73

Lungssymptoms,33

M

MacadamiaNutTorte,178

Maindishes,79-108

Malanga,246

Maldigestion,7-8

Malt,246-47

Maltvinegar,267

Mannitol,8

MarshmallowCrispies,213

Mastcellreactivity,247

Meatballs,Lebanese,100

Meatloaf,Savory,97

MediterraneanRiceSalad,108

Menus.SeeDietsMexicanLasagna,79

MexicanTortillaPie,92-93

Milk,10-11

Milkallergy,247

Milkalternatives,233

Milk-freediets,49-52,75-77

Page284

cookingsuggestions,51

Milksubstitutions,50-51

Miller,Joseph,17

Millet,247

Millet-ApplesauceCookies,209

MilletPeanutButterCookies,199

Mindsymptoms,33

Mineralsupplements,18

MinifruitcakeCookies,192

Mold,foodswith,77-78

Mold-freediets,77-78

Monosodiumglutamate-freediet,73-75

Monosodiumglutamate(MSG),12,247

foodswith,73-75

Morris,David,17

Mouthandthroatsymptoms,32

Muffins

AmaranthMuffins,129

BananaCinnamonMuffins,130

BlueberryMuffins,134,137

CornMuffins,140

DateMuffins,137

OrangeQuinoaMuffins,122

PrunePlumMuffins,134

Rice-and-BarleyMuffins,125

RiceBananaSpiceMuffins,136

RiceBranMuffins,133

RiceFlourMuffinswithEgg,137

RiceFlourMuffinsWithoutEgg,138

RiceFlourStrawberryMuffins,135

TeffBananaMuffins,128

MushroomBarleyCasserole,84

N

Noodles,RiceFlour,110

Nosesymptoms,33

Nutmilk,247

O

OatBiscuits,126

OatmealAppleCrisp,180

OatmealApplesauceCookies,193

OatmealBananaCake,172

OatmealFruitChews,214

OatmealHoneyBars,225

OatmealScones,123

OatmealShortbread,139

Oats,247

OntheCoeliacAffliction(Gee),19

OnionChickpeaBread,127

onionSauce,114

Oranges

OrangeBarleyFlourBread,124

OrangeDateBread,142

OrangeOatmealBread,121

OrangePotatoFlourSpongeSquares,210

OrangeQuinoaMuffins,122

OrangeSpongeRoll,169

OzarkCornPone,143

P

Pancakes

BuckwheatPancakes,151

CornmealPancakesorWaffles,150

High-FiberRiceWafflesorPancakes,149

Peanutbutter

ChocolatePeanutButterChewies,202

PeanutButterBalls,201

PeanutButterCookies,200

PearCobbler,160

PecanCups,170

PecanMilk,233

PecanTurtleCookies,220

Piecrusts

BarleyPieCrust,184

CoconutCrust,186

RiceCerealCrumbCrust,182

RiceCrust,184

RiceFlourPieCrust,183

RyeCrust,184

SpeltPieCrust,185

Pies

BeefandVegetablePie,99

Page285

MexicanTortillaPie,92-93

PumpkinPie,175

VegetarianShepherd'sPie,104-5

PineappleDateCake,176-77

PineappleUpside-DownCake,159

Pizza,BeefandRice,90

Pizzacrusts,235-3

AmaranthPizzaCrust,237

QuinoaPizzaCrust,239

RiceFlourPizzaCrust,235

RyePizzaCrust,238

SpeltFlourPizzaCrust,236

Plums,SpeltFlourPlumCoffeecake,154

Polenta,106-7

Potatoflour,248

Potatostarchflour,248

Potatoes,247-48

PotatoBiscuits,146

PotatoChipBakedChicken,88

PotatoSoup,113

PotatoStarchSpongeCake,181

VegetarianShepherd'sPie,104

Prunes

BakedPolentawithHazelnutsandPrunes,106-7

PrunePlumMuffins,134

Pudding,BakedRice,179

PuffedRiceBalls,215

Pumpkin

EgglessPumpkinDateBread,119

PumpkinBread,118

PumpkinPie,175

TeffPumpkinBread,120

Q

QuickRiceBranBread,142

QuickSpeltDropBiscuits,117

Quinoa,248

OrangeQuinoaMuffins,122

QuinoaLemonSquares,206

QuinoaPizzaCrust,239

QuinoaRaisinCookies,204

R

Raisins

QuinoaRaisinCookies,204

RaisinBread,142

RaisinOatmealCake,173

RaisinSpiceCookies,207

RyeRaisinBars,188

Randolph,Theron,16

RAST(Radioallergosorbent)test,17

Rhinitis,248

RhubarbCrumble,157

Rice-and-BarleyMuffins,125

RiceBananaSpiceMuffins,136

RiceBranMuffins,133

RiceCerealCrumbCrust,182

RiceCrackers,148

RiceCrust,184

RiceDelight,226

Riceflour,248

RiceFlourApplesauceCake,153

RiceFlourBrownies,190

RiceFlourLemonSquares,222

RiceFlourMuffinswithEgg,137

RiceFlourMuffinsWithoutEgg,138

RiceFlourNoodles,110

RiceFlourPieCrust,183

RiceFlourPizzaCrust,235

RiceFlourStrawberryMuffins,135

RiceFlourYeastBread,147

RiceSalmonCasserole,94

Rinkel,Herbert,16-17

Rotationdiet,30

Rowe,Albert,16

Rye,248-49

RyeBread,132

Ryebuckwheat,249

RyeFlourBars,216

RyeMolassesDropCookies,194

RyeOrangeSquares,205

RyePizzaCrust,238

RyeRaisinBars,188

S

Sago,249

Saladdressing,WalnutOilDressing,109

Salads

ChickenSalad,81

MediterraneanRiceSalad,108