Wheat belly 30 minute or less by William Davis

200QuickandSimpleRecipestoLosetheWheat,LosetheWeight,andFindYourPathBacktoHealth

WHEATBELLY

30-MINUTE(ORLESS!)COOKBOOK

__________________

WILLIAMDAVIS,MD

Dedication

DedicatedtothefollowersofWheatBelly,whoaskedforsomethingquickandeasy!

CONTENTS

DedicationIntroduction:Thewheat-Freelifestylein30minutes(orless!)PuttingTogetherYourWheat-FreeKitchenMakingtheWheat-FreeLifestyleasEasyas1,2,3!BakingMixesSaucesandDressingsSeasoningMixes

BreakfastsLightMealsandSideDishesMainDishesDessertsandSnacksMenusforSpecialOccasionsAppendix:Wheat-FreeResourcesPraiseCopyrightAboutthePublisher

INTRODUCTION

Thewheat-Freelifestylein30minutes(orless!)

WHAT CAN YOU accomplish in 30 minutes or less? In today’s electronically connectedworld, you could publish a few comments onFacebook or post a fewTweets.Or you couldwalkonyourtreadmillforalittleexercise,vacuumacoupleofrooms,orreadanotherchapterinanovel.Youcouldlightsomecandles,darkenthelights,grabyourspouse…okay,enoughofthat!Or you could take action that helps you and your familymake a huge leap toward better

healthandprepareamealthatfreesallofyoufromtheappetite-stimulating,health-impairing,visceral fat–accumulating effects of modern wheat, enjoying quick and delicious meals thatsatisfyeveryoneweanedfromthebreastonup!SincetheoriginalWheatBellywaspublishedinAugust2011,followedbytheWheatBelly

Cookbook,aninternationalmovementhasbeenlaunched,adietaryrevolutionnowembracedbymillionsofpeopleeagertoregaincontroloverappetite,weight,andhealth.Wecertainlycannotcreditmycharm,wit,orgoodlooks—it’sthepowerofthemessageandthewonderfulstoriesofsuccessthatpourindayafterday,monthaftermonth,thathavecatapultedthismessageintothespotlight.We’vewitnessedwhathappenstopeoplewhotakethebraveleapanddotheoppositeofwhat

conventionaladvicetellsus:Weightandhealtharetransformed.Alonglistofhealthconditionsdiminishordisappear.Mosttypically,peopleexperiencerelieffromacidreflux,bowelurgency,joint pain, andmental “fog.”Many diabetics becomenondiabetic. People suffering for yearswiththepainanddeformityofinflammatoryandautoimmuneconditionsexperiencemarkedlyreducedsymptoms,orevenoutrightcure.Depressionliftsinmany,whileanxietyandparanoiadisappear in others. The food obsessions of bulimia and binge eating disorder can dissipatewithin days.And, of course, pounds of fat,mostly from the inflammatory visceral fat of theabdomen, the infamous“wheatbelly,”shrinksufficiently toallowyoutodustoff the“skinnyjeans”yousavedinthebackoftheclosetorcomfortablyweartheseveral-sizes-smallerdressortrousersfrom20yearsearlier.We choose to liberate ourselves from all things wheat, while also rejecting the processed

gluten-freefoodsmadewithjunkcarbohydrateingredients(cornstarch,ricestarch/flour,potatostarch,tapiocastarch),aswellasprocessedfoods(whichnearlyallcontainwheat).

Thoughwecanrelearnmanyimportantdietarylessonsbysimplyrecallingmanyofthehabitsofourgrandparentsorgreatgrandparents,mostofushavenodesiretoreturntothe2,3,4,ormorehoursofpreparationthatwereoftenrequiredtoprepareafullmealintheirday.Thus,thequick,30-minuteorless,wheat-freeeffortyou’renowholdinginyourhands.

“GivingUpWheatandJunkCarbsIsTooHard!”

OrImighthearthatitistootime-consuming,ortooinconvenient,orinvolvestoomanyhard-to-findingredients.Noquestion:Thereisaperiodofadjustmentrequired.Afterall,wecreaturesoftheearly21st

centuryhaveallowed,bothpurposelyandinadvertently,modernwheattoballoonto20percentofallthecaloriesweeat.Forsomepeople,itcanbeashighas50percentofcalories,giventheconvenience,portability,ubiquity,andaddictivepropertiesofthiscreationofgeneticsresearchcalled“wheat.”Banningitfromyourdietandthatofyourfamilymeansanabruptbreakfromlong-standinghabits.Itmeansnolongerrelyingonfrozendinnersanddeliverypizza.Itmeansbreakfast, lunch, and dinner—at least at first—need to be rethought, planned out until newhabitsareestablished,withtherightmixofingredientsstockedinyourpantryandrefrigerator,andevennewsourceslocatedtopurchaseingredients.Thereisindeedanup-frontinvestmentintimeandeffort.Butneitherdoyouwanttodevoteallofyourtimetomakingthisconversion.ThiswasthemotivationfortheWheatBelly30-Minute(orLess!)Cookbook,acollectionof

tools and ideas to help you compress the time required to navigate this new enlightenedlifestyle.Whilewe lack theconvenience (withall thehealthcompromises)ofmicrowavingafrozendinnerin3minutes,orthegrab-and-runappealofaPop-Tart,wecanadoptanumberofimportant methods to reduce the time commitment required to adhere to this unique butenormouslyeffectiveapproach.Toconformtosuchatighttimeline,I’veemployedseveraleasy,commonsense,time-saving

strategies,suchashavingapremadesupplyoftheAll-PurposeBakingMix(page19)onhand,ablend of healthy ingredients sans wheat and junk carbohydrates that can be used to createmuffins, rolls, or focaccia flatbread ahead of time (on theweekend, for example),which arethenstoredintherefrigeratorforuseoverthecourseoftheweek.(Healthywheat-freeproductsarejuststartingtobecomeacommercialrealitybutarenotyetavailabletomostpeople.)Youwillfindawidevarietyofsauces,dressings,anddipsthatcanconvertasimplesalmonfillet,forinstance, into a delicious and exotic dish with just a dash of healthy sauce created with nounhealthy ingredients. There are wheat-free compliant seasoning mixes, too—with no junkfillers, suchaswheat flour,cornstarch,ormaltodextrin—thatallowyou towhipupdelicious,fragrant, and spicy disheswithminimal effortwhile slashing severalminutes off preparationtime.Ialsowanderoutof the30-minute timeconstraintwithseveraladventurous themedmenus

thatcollect several recipes intospecialoccasions, suchasPubNight,RomanticEvening,and

NewOrleansJamboree.Thegoal:toallowyouandyourfamilytoenjoyallthevariety,flavor,andhealthbenefitsof

wheatlessnesswithoutsacrificingtheconveniencesofmodernlifestyles.Somepeopleareconcernedthattheirnewwheat-freedietwillbemorecostly,aswelosethe

commoditized(andgovernment-subsidized)costadvantagesofmodernwheat.Butremember:Wewheat-freefolkconsume400fewercaloriesperperson,perday,meaninglessfoodneedstobepreparedorpurchased,providingaconsiderablebuilt-inadvantage.Afamilyoffourcanbeexpectedtoconsumesomethinglike1,600fewercaloriesperday,approachingthedailycaloricintakeofanotherperson.Mostpeoplefollowingthewheat-freelifestylewhoareinthehabitofmaintainingagrocerybudget therefore report thatoverall foodcosts are eitherunchangedormodestlylowerwiththeswitchtowheatlessness.If you are already a seasoned wheat-free adherent, then this new 30-minute (or less!)

cookbookwilladdsomenewandeasypossibilitiesforday-to-daymealpreparation,aswellassomeuniqueideasforspecialoccasions.Ifyouhavecometobelievethatalifewithoutwheatandotherunhealthyfoodshastobedullandtasteless,well,you’vegotsomeinteresting,spicy,anddelicioussurprisescomingyourway!Youwilldiscoverre-createdethnicfoods,includingMoroccan, Indian, Chinese, Mexican, and Italian dishes, as well as reimagined traditionalAmerican foods recast into this newwheat-free lifestyle. Pizzas, soups, sandwiches,muffins,cheesecake, barbecued pork—there are very few dishes that cannot be re-created minus allunhealthyingredientsinthe30-minute(orless!)timeline.AndbesuretoperusetheSnacksandDessertssection,asIbelieveyouwillencountersomedelightfulsurprises!Forthoseofyounewtothislifestyle,therecipesandmealsfeaturedherecanhelpyougetoff

toaconfidentandtastystartwithoutoverwhelmingyouincomplexityorunderwhelmingyouintaste. Yes, it will mean losing some old ingredients and gaining some new, plus a few newlessons to learn in baking, thickening, and ingredient choice. But reinvigorated health,potentiallyminusseveralhealthconditions,aswellasseveralinchesoffyourwaistwithoutthepullofappetiteareyourrewardforyoureffort.Allright,let’sgetstarted.Inthefirstchapter,Iwilldiscusshowseveralconvenienceswillbe

used inyourwheat-free lifestyle tocompresspreparation timedownto thedesired30-minute(orless!)timeline.

PUTTINGTOGETHERYOURWHEAT-FREEKITCHEN

STARTYOURNEWwheat-freeadventurebypurgingyourshelvesofallwheatandwheat-containingproducts.Thisisnecessarytoreducethetemptationtoeatthosechocolate-coveredpretzels you’ve been saving and other goodies that can—even as the tiniest morsel—undoeverythingyou’veaccomplished.Italsominimizesthepotentialforfuturereexposuresthatcanresult in anything from gastrointestinal distress (bloating, cramps, diarrhea) to joint pain,asthma,andevenemotionaleffects.Next, you will need to do some shopping for wheat-free replacement ingredients. Your

wheat-free life, for instance,will require somenewflours toallowyou tocreate sandwiches,cookies, and other baked goods using healthy nonwheat ingredients. And, for efficiency,especiallytocreatedishesina30-minutetimeline,afewnewkitchentoolswillbehelpful.Allinall,convertingyourkitchentoonethatdispenseswonderfullyhealthy,tasty,andquickwheat-freedishesreallyjustrequiressomeadjustmentstoyourpreviouswheat-filledlife.This book serves as a guide for everyonewhowishes to eliminatewheat and gluten from

their lives.Wheateliminationisnot just for theceliacsuffereror thegluten-sensitive; it’s foreveryone.However, the advice and recipeshere are indeedappropriate for the celiac suffererandgluten-sensitive, thoughadditionaleffortswillneed tobemade toaccomplishmeticulousglutenavoidance,especiallylookingfor“gluten-free”onthelabeltoavoidpotentialforcross-contamination.But,before Iget startedonwhatyouneed toconductyournew lifeofwheatlessness,you

firstshould…

CleanYourKitchen!

Remember:Wheat products contain gliadin,which degrades in the gastrointestinal tract to acollectionofopiatesthatbindtotheopiatereceptorsofthebrain.Theydon’tcauseeuphoriaorpainrelief;theytriggerappetite.Freeingyourselffromtherelentlessappetite-stimulatingeffectsofwheat,thefrequentandintrusivethoughtsoffood,andtheincreasedbutunnecessarycalorieintakealladduptoapowerfulwaytocontrolimpulse,weight,andhealth.Startbyclearingyourpantryofobviouswheatsources,suchasbread,muffins,bagels,pitas,

rolls,cookies,energybars,andpastries.Don’tforgetthebagofwheatflourtoo:Youwillneverneedit.After clearing the obvious wheat sources, clear the not-so-obvious sources. Examine the

labels of all processed foods to see whether wheat in any form is found on the list ofingredients.See“Wheat…byAnyOtherName!”onpage13 fora listofhiddensourcesofwheat—yes,it’slong!Commonprocessedfoodsthatcontainwheatinclude:

•Breadcrumbs,panko •Instantsoupmixes

•Breakfastcereals •Macaroniandcheesemix

•Cannedsoups •Pancakemix

•Cookies •Pastas

•Crackers •Powderedsoupmixes

•Frozendinners •Pretzels

•Frozenwafflesandpancakes •Saladdressings—bottledanddrymixes

•Granolabars •Saucemixes

•Icecream,frozenyogurt(cookiedough,cookiesandcream) •Sausages,processedmeats

•Seasoningmixes •Twizzlersandothercandies

•Soysauce,teriyakisauce

Getridofitall!Remember:Thegliadinproteinofwheatispowerfullyaddictiveandwillpullyoubackintoitsclutches.Don’tletthathappen!

RestockingtheShelveswithHealthyWheat-FreeFoods

Onceyou’vebanishedallwheat-containingfoodsfromyourkitchen,itwillbetimetorestockwithhealthyreplacements.Herearesomebasicgroundrulestofollow.

•Readlabels.Lookfor“wheat,”“wheatflour,”“gluten,”“vitalwheatgluten,”“modifiedfoodstarch,”“caramelcoloring,”oranyoftheotherdozensofbuzzwordsforconcealedwheatthatmanufacturersslipin.Referto“Wheat…byAnyOtherName!”onpage13ifyou’reunsureaboutaproduct.Peoplewithceliacdiseaseandglutensensitivitydefinitelyneedtodothis,butthisisalsoagoodpracticeforeveryonetominimizeexposure,andespeciallytoavoidthegastrointestinalandappetite-stimulatingeffectsofwheat.

•Buysingle-ingredientnaturalfoodsfoundintheproduceaisle,fromthebutcher,andatfarmers’marketsthatdon’trequirelabels.Therearenolabels,forinstance,ontomatoes,portobellomushrooms,avocados,eggs,orsalmon.

•Avoidprocessedfoodswithmultipleingredients.Asaladdressingyoumakeyourselfwitholiveoil,vinegar,andherbsisfarsaferthanapremixedbottleddressingwith15ingredients.

•Losethebreakfastcerealhabit.Thereisnosuchthingasahealthybreakfastcereal(atleastnotyet).Theyarelandminesforwheat,nottomentionotherjunkingredientssuchascorn,sugar,high-fructosecornsyrup,andadditives.

•Neverbuyaprocessedorpreparedfoodunlessyoucanviewtheingredientlist.Processedmeatsatthedeli,forinstance,arefrequentsourcesofunexpectedwheatexposure.Asktoseethelabel.Ifyoucannot,passitby.

•Don’tevenbotherwiththebreadaisleorbakery.There’snothingthereyouneed!

•Avoidpreparedfoodsmadefromgroundmeats,suchasmeatballsandmeatloaf,asthesenearlyalwayscontainbreadcrumbs.

•Ignoreallclaimsof“hearthealthy,”“lowfat,”“lowincholesterol,”“partofabalanceddiet,”etc.Theseclaimsarethereforonereason:topersuadeshoppersthatanunhealthyfoodmighthavesomehealthbenefit.Rarelyisthattrue.Infact,most“heart-healthy”foodscauseheartdisease!

•Gettoknowyourgrocerystores,farmers’markets,healthfoodstores,andanyoneelsesellingfoodsinyourarea.Tomakehealthywheat-freefoods,youmayneedsomeingredientsthatarenotsoldatallmainstreamoutlets.Pricesalsovarywidely,soithelpstoshoparoundandnotbestuckwithhighpricesforyoureverydaywheat-freeingredients.Mostofuswhoare trying toavoidwheatbutarenotamong themostgluten-sensitive just

needtolookforfoodsandingredientsthatdonotlistwheatorwheat-derivedingredients,whileanyonewith celiacdiseaseor extremegluten sensitivitywill require an explicit “gluten-free”designation on the label. For instance, with dark chocolate chips, the most gluten-sensitivepeoplewillneedtopurchaseabrandactuallydesignated“gluten-free,”meaningitcontainsnowheat and no gluten and has no potential for cross-contamination from other foods andfacilities.Thoseofusavoidingwheatbutwithoutceliacdiseaseorextremeglutensensitivitycando finewithbrands thatarenot labeled“gluten-free”butdonot list anywheatorglutenequivalentsintheingredients.

AlternativeFlours

Whenwe removewheat, we remove the primary staple for creating breads and other bakedfoods.Wethereforerequirealternativemealsandflourstorecreatebakedgoods,butwemustchoosethemcarefullytoavoidaddingotherproblemingredients.Recallthatwealsorejectthe

typical replacement flours used in the gluten-free world: cornstarch, rice starch/flour, potatostarch,andtapiocastarch,duetotheirextravagantcapacitytosendbloodsugarlevelsthroughtheroof.Thefloursandmealsthatwechoosemustbe:

•Wheat-free

•Gluten-freeifceliacdiseaseorglutensensitivityispresent

•Freeofconventionalgluten-freejunkcarbohydrateingredients—nocornstarch,potatostarch,tapiocastarch,orricestarch/flour

•Lowincarbohydrateexposure;otherwise,we’llhavehighbloodsugarlevelsandotherundesirablephenomena.Thedried,pulverizedstarchinflourscanbeespeciallydestructivebecausethefineconsistencyincreasessurfaceareafordigestionexponentially,resultinginrapidbreakdowntobloodsugar.Soweneedtostrictlylimitourexposuretocarbohydratesinpowderedform.Themoregoodfats,protein,andfiber,thebetter!

•Otherwisehealthy;wedon’t,therefore,replaceaproblem—wheat—withanotherproblem

Ourchoicesofmealsandfloursinclude:Almondmealandflour PecanmealChiamealandflour Psylliumseeds,groundCoconutflour PumpkinseedmealGarbanzobean(chickpea)flour SesameseedmealGroundgoldenflaxseeds SunflowerseedmealHazelnutmeal Walnutmeal

Note:Ascommonlyused,“meal”referstotheendproductofgrindingwholenuts,includingskins;“flour”referstotheendproductofgrindingblanchednutswiththeirskinsremoved,andsometimeswithoilspressedout,yieldingafinerflourtextureandfinerendresultwithbaking.

ImportantRemindersfortheGluten-Sensitive

Peoplewith celiac disease or equivalents, such as neurological impairment ordermatitisherpetiformis,andthosewithglutensensitivityneedtobemeticulousin avoiding wheat, gluten, and nonwheat gluten sources such as barley, rye,triticale,bulgur,andoats.(Notallgluten-sensitivepeoplehaveglutenreactionsto the avenin protein in oats, but oatmeal and oat bran skyrocket your bloodsugaranyway.Sokissitgoodbyeandyou’llbebetteroff.Youwillalsoavoidthecommoncross-contaminationproblemsofoats,whicharetypicallypreparedin

facilities thathandlewheatproducts.)Notonly ismeticulousglutenavoidancenecessarytoavoidsuchthingsasviolentbowelreactions,butitisimportanttoavoid the manyfold higher risk of gastrointestinal cancers and progressiveneurologicalimpairmentthatcomesfromevenoccasionalexposure.So,unlikemostofusnon-gluten-sensitivefolkwhomayexperience“only”a

bout of diarrhea, mental “fog” and fatigue, or hand pain for several days,genuinely gluten-sensitive people can experience dire long-term consequencesand should make every possible effort to avoid exposures, purposeful orinadvertent.Here are some important strategies to keep inmind above and beyond just

avoidingwheatandgluten.

•Gettingeveryoneinthehousetogiveupwheatandglutenreallyhelpsmakelifeeasier.Itreducesexposuretotemptingfoods,anditreducesthepotentialforcontamination.Don’tforgetthatyourdog,cat,orotherpetshouldalsobeconsumingwheat-andgluten-freefoods;dishingouttheirfoodisotherwiseapotentialexposure.

•Ifgettingeveryoneelseinthehousetogiveupwheatandglutenisnotpossible,adiplomaticbutfirmsegregationoffoods,utensils,andcookingsurfaceswillbenecessary.(Themostextremegluten-sensitiveindividualscannottoleratethiscompromise,however.)Separatepotsandpans,servingtools,evenplates,glasses,andutensilsarenecessaryformanypeople.

•Helpeducateothersthatbeingwheat-andgluten-freeisnotjustsomefoodneurosis.Itishowyoumanageadiseasecondition,justassomeonewithcancerrequireschemotherapy.Neverfeelguiltyabouthavingtoinformothersaboutyourneeds.

•Inahouseholdinwhichthereissegregationoffoodsandutensils,labelfoodssothatyouknowwhichcontainerofhummus,forinstance,hashadwheat-containingpitachipsdippedintoit.Allittakesissomeonedippingaknifeintoajarofpeanutbutterafterfirstbutteringasliceofbreadwithit.Suddenly,thepeanutbutterthatyouthoughtwasconfidentlygluten-freehasnowbeencontaminatedandcouldtriggeradisaster.Avoidsharingfoodssuchasbutter,nutbutters,preserves,creamcheese,dips,andspreads,sincetheknifeorfoodthatcontactsthemmaybecontaminated.

•Eatingoutsidethehomeisespeciallyhazardous.Thankfully,someofthemoreprogressiverestaurantstrulyunderstandtheconceptofglutencross-contamination,atrendthatwillspread,giventherapidlygrowinginterestineatingwheat-andgluten-free.Amealatarestaurantwheretheyforgetandcookyourfoodinapanpreviouslyusedtosautébreadedtilapiaisallittakestogodownthewheatreexposurepath.Adheretothissimplerule:Ifindoubt,don’t.

•Ifyouchoosetotakeyourchancesatarestaurant,beespeciallycarefultoavoidbreadedmeats,foodsfriedinoilsalsousedtofrybreadcrumb–coatedfoodsorotherwheat-containingfoods,gravies,saladdressings,andmostdesserts.Themostextremelygluten-sensitive,however,shouldnottakeeventheserisks.

•Checkthelabelorcheckwiththemanufacturerofeveryprescriptiondrugornutritionalsupplementyoutakeandmakesureitisgluten-free.

•Withrareexceptions,avoidfast-foodrestaurants.Sure,thesaladmaybeglutenfreeandthesaladdressing,too,butcross-contaminationfrombunsandcookiespreparedjustafewfeetaway,orfromusingincompletelycleansedequipment,isallittakestoinviteanexposure.Cross-contaminationisthehurdlethatmanyrestaurants,fast-foodandotherwise,havestruggledwithandthereasonwhymanyarereluctanttodeclareanyoftheirdishesgluten-free.

•Beawarethatglutenexposurecancomeviavehiclesbesidesfoods,includingdrugs,nutritionalsupplements,lipstick,chewinggum,shampoos,creams,andcosmetics.Wheat-containingshampoo,forinstance,canoftenbetheexplanationforapersistentrash.Ifindoubt,checkwiththemanufacturer,butdon’tbesurprisediftheansweryougetistheusualcorporate-speakand/oradisclaimerthattheycannotguaranteesomethingisgluten-freebecauseofpotentialcross-contamination.

•Cross-contaminationcanoccureveninsingle-ingredientfoodsduringpreparation,packaging,ordisplay,suchasbulkbinsatthegrocerystore,asaladbarorfoodbar,orslicingmeatwiththesameknifeusedtocutasandwich.

Allfoodsandingredientsinyourkitchen,fromrefrigeratortopantry,shouldbegluten-freealso,meaningnotcontainingwheatorglutensources—suchasbarley, rye,bulgur, triticale, andoats—andprepared in facilities thatdonothandle wheat or gluten products, so there is no potential for cross-contamination.Theseproductswillhave“gluten-free”postedprominentlyonthepackage.Butplease,please,pleaseremember:Manygluten-freefoodsarejustjunkcarbohydratesindisguise,sobeselective.Let’s face it: We live in a world dominated by this thing called wheat.

Inadvertentexposureswilloccur.Youcanonlydoyourbesttokeepexposurestoanabsoluteminimum.

Thefollowingnonwheatmealsandfloursareexcluded.

Rye,barley,oats,triticale,andbulgurareavoidedduetoimmunecross-reactivitywithwheat

gluten.

Amaranth,teff,millet,chestnut,buckwheat,andquinoaareoffthelistbecauseofexcessivecarbohydrateexposure(exceptwhenlimitingcarbohydrateexposuremaynotbeasimportant,asinsnacksordessertsforkids).

Cornstarch,ricestarch/flour,potatostarch,andtapiocastarch—thetypicalgluten-freeflours—arealsooff-limits,asmentionedearlier.

All flours should be stored in the refrigerator or freezer in an airtight container to slowoxidation.Alternatively,buyyournutsandseedswholeandgrind themasyouneed them.Afood processor, a high-quality food chopper (my littleKitchenAid food chopper isworth itsweightingold!),oracoffeegrinderallwork,grindingabatchofwholenutsorseedsdowntoamealor flourwithin30 to60seconds.Grindonly toamealor flourconsistency,asgrindingfurtherwillyieldnutorseedbutters.Combineflours tomodify the textureof theeventualendproduct.For instance, in theAll-

PurposeBakingMix(page19),theprimaryflourisalmondmeal/flour,butwithaddedcoconutflour,groundgoldenflaxseeds,andabitofpsylliumseed—acombinationthatworksbetterformostpurposesthanalmondmeal/flouralone.Anyonewithallergiestonutmealscanfindseveralpotentialreplacementfloursourcesinthis

list, suchascoconut flourandseedflours.However,note that, ifyousubstitute, say,coconutandsesameseedflourforalmondmeal/flourinarecipe,someadjustmentofliquidquantityandcookingtimemayberequired.

FriendlyOils

Corollarytoourrejectionofthe“healthywholegrain”messageisourdismissaloftheneedtolimittotalfat,saturatedfat,andcholesterol.Infact,weaddfatsandoilstoourfoodsfortheirhealthbenefits.Oils thatwerepreviously thought tobeunhealthy, suchascoconutoildue tosaturated fat content,nowmakea return in thishealthy,wheat-free lifestyle.Among thebestoilstochooseare:•Avocadooil •Flaxseedoil•Coconutoil •Organicbutterandghee•Extra-lightoliveoil •Walnutoil•Extra-virginoliveoil

Wealsodon’ttrimthefatoffofourpoultry,beef,pork,orfishanddon’tskimthegelatinandfatoffoursouporstock.Lardisperfectlyconsistentwiththis lifestyle,but is toughtofindinanonhydrogenatedform.

Sweeteners:WhatYouNeedtoKnow

There are several non- or minimally nutritive sweeteners that have proven to be relativelybenign and are compatible with theWheat Belly 30-Minute (or Less!) Cookbook program:stevia,erythritol,xylitol,luohanguo(monkfruit),andsucralose.Thesesweetenersallowyoutore-createcookies,muffins,andothergoodieswithouttheadversehealtheffectsofsugar,northeunhealthyimplicationsofsomenot-so-benignsweeteners,suchasaspartame.Thesugaralcoholsoutsideoferythritolandxylitol—suchasmannitol,sorbitol,andmaltitol

—generatesubstantialgas,cramps,anddiarrhea,nottomentionincreasedbloodsugar,andarethereforenotrecommendedsincemostofusdon’trelishtheprospectofdiarrheawithdessert.Combiningsweetenersisanespeciallyusefulstrategy.If,forexample,youareamongthose

whoexperiencethebitteraftertasteofstevia,combinesteviawith,say,erythritolorluohanguo;lesssteviawillberequiredandtheaftertastewillbereducedoreliminated.

SteviaLookforpureliquidstevia,purepowderedstevia,orpowderedsteviawithinulin;avoidsteviawithmaltodextrin,whichisoftenusedtobulkupsteviasothatitmatchesthevolumeofsugar,cupforcup.

ErythritolErythritol is one of the sweeteners in Truvía (with rebiana, an isolate of stevia) and Swerve(withinulin).AvoidPureVia,asitcontainsglucoseand/ormaltodextrin.

XylitolXylitolisthemostsugarlikeofthechosensweeteners:Unliketheothers,ityieldsgoodglazingandstreuseleffects.Useitonlyinlimitedquantities,however,becauseithasamodestcapacitytoraisebloodsugar.Anddogownersshouldknowthatxylitolcanbetoxictodogs.

LuoHanGuo/MonkFruitMonk fruit, a natural sweetener, is rapidly becoming a favorite because it lacks the bitteraftertastethatsomepeopleexperiencewithstevia.Likestevia,itdoesnotraisebloodsugarorcause toothdecay, lacking theadversehealtheffectsofconventionalsweeteners. It’s toughtofindbutbecomingeasierasdemandincreases.AvoidbothMonkFruitintheRawandNectressebecausetheseproductscontainglucoseand/ormaltodextrin.Besuretoreadpackagesandlookfor new products coming to supermarkets that contain just monk fruit or monk fruit anderythritol.

Sucralose

Thereissomeuncertaintyaboutthehealthimplicationsofsucralose(apotentialforallergyandidiosyncraticreactions;detrimentaleffectsonbowelflora,atleastinanimalstudies).Itisalsotough to obtain as pure sucralose without maltodextrin. (Splenda is sucralose withmaltodextrin.)Sothisisthelastchoiceamongthesweeteners.

YourShoppingList

Inadditiontothereal,single-ingredientfoodsthatwillbecomethefocusofyourdiet,suchasgreenpeppers,onions,andothervegetables,aswellasbeef,pork,lamb,fish,chicken,andothermeats,thefollowingarecommoningredientsneededtofollowthewheat-freelifestyle.Thislistincludesjustabouteverythingyouwillneedtomakethemealsinthiscookbook.

Almondmeal/flour

Almondmilk,unsweetened

Bakingpowder(aluminum-free)

Cauliflower

Cheeses

Chiaseeds,groundorwhole

Chocolate—100%chocolate,85%cocoaorgreater

Chocolatechips,dark

Cocoapowder,unsweetened

Coconut,shreddedandunsweetened;coconutflakes

Coconutflour

Coconutmilk—cannedforthickeningrecipes;cartonfordrinking

Creamoftartar

Driedfruit,unsweetened

Eggs

Extracts—naturalalmond,coconut,peppermint,andvanilla

Flaxseeds,preferablygroundgolden

Groundnutmeals—groundalmonds,hazelnuts,pecans,walnuts

Nutandseedbutters—almondbutter,peanutbutter,sunflowerseedbutter

Nuts—rawalmonds,Brazilnuts,hazelnuts,pecans,pistachios,walnuts; choppedpecansorwalnutsforbaking

Oils—avocado,coconut,extra-lightolive,extra-virginolive,flaxseed,walnut

Seeds—chia,rawpumpkin,rawsunflower,andsesame

Shiratakinoodles(intherefrigeratedsection)

Spaghettisquash

Sweeteners—liquidstevia,powderedstevia(pureorwithinulin,notmaltodextrin),powderederythritol,Truvía,xylitol,luohanguo/monkfruit

Zucchini

ReplacementIngredientsforOtherFoodSensitivities

A growing number of people have food sensitivities, allergic and otherwise, thatmake foodchoicestricky.Whilesome,ifnotmost,foodsensitivitiesimproveordisappearwhenwheatisremovedfromthediet(likelyduetolossofthegliadinsmallbowelpermeabilityeffect),somepeopledoindeedneedtocontinuetoavoidthesourceoftheirsensitivities.Hereisastartinglisttoidentifypotentialreplacementingredients.

ReplacementIngredientsforOtherFoodSensitivities

Ifyouare

sensitiveto:

Considerreplacingwith:

AlmondsChiaseedmeal,garbanzobean(chickpea)flour,pecanmeal,pumpkinseedmeal,sesameseedmeal,sunflowerseedmeal,walnutmeal

Butter Avocadooil,coconutoil,extra-lightoliveoil,ghee(unlessextremelydairy-sensitive),walnutoil

EggsApplesauce,chiaseeds,coconutmilk(cannedvariety),Greekyogurt(unsweetened),groundgoldenflaxseeds,pumpkinpuree,tofu(fromnon-GMOsoy)

Milk Almondmilk,coconutmilk(cartonvariety),goatmilk,hempmilk,soymilk(fromnon-GMOsoy)

Nuts Chiaseeds,pumpkinseeds,sesameseeds,sunflowerseedsPeanutbutter Almondbutter,hazelnutbutter,sunflowerseedbutter

Sourcream Coconutmilk(cannedvariety)

Wheat…byAnyOtherName!

Wheat is included in an astounding number of processed foods—because itstimulatesappetite!Yes,thoseniceprocessedfoodmanufacturershavehadyournumberformanyyears.Sorecognizingthemanyvariednamesusedforwheatproductsinfoodisessentialtoavoidinadvertentexposures.Itmaybelistedbyobviouswheatlabels,suchas“wheatflour,”“refinedwhite

flour,”or“vitalwheatgluten.”Thoseareeasy tospot.Consult this list for thenot-so-obvioushiddensourcesthatneedtobewatchedoutfortoo.Theyinclude:

Baguette

Barley

Beignet

Bran

Brioche

Bulgur

Burrito

Caramelcoloring

Couscous

Crepe

Croutons

Durum

Einkorn

Emmer

Farina

Farro

Focaccia

Fu(gluteninAsianfoods)

Gluten

Gnocchi

Grahamflour

Gravy

Hydrolyzedvegetableprotein

Hydrolyzedwheatstarch

Kamut

Matzo

Modifiedfoodstarch

Orzo

Panko(abreadcrumbmixtureusedinJapanesecooking)

Ramen

Roux(wheat-basedsauceorthickener)

Rusk

Rye

Seitan(nearlypureglutenusedinplaceofmeat)

Semolina

Soba(mostlybuck-wheatbutusuallyalsoincludeswheat)

Spelt

Strudel

Tabbouleh

Tart

Texturedvegetableprotein

Triticale

Triticum

Udon

Wheatbran

Wheatgerm

Wraps

Don’tcommitthislisttomemory;simplyreadingthroughitwillhelpyoutorecognize the varied ways wheat can infiltrate your food. Consult this listwheneveruncertaintyarises.

KitchenTools

Noneofthekitchentoolslistedbelowareabsolutelyessentialtogetstartedonyourwheat-freelifestyle—buttheysurecansimplifytheprocessandsaveyoualotoftime!Iadvisejustgettingstartedwithyourrecipes,thenaddgadgetsastheneedarises.For instance, spiral slicers make exquisite noodle replacements out of zucchini more

consistentlyandmorequicklythandoingitwithaknife.Ifyoufindyouoryourfamilyreallylikes zucchini noodles, then it would be wise to invest in a Spiralizer or Spirelli device.Likewise, because I have yet to see a truly healthy ice cream in supermarket refrigerators, Iofferahomemadeversion (page222);amodernelectric icecreammaker is thereforeahugetime-andeffort-saver.Amongthemostusefuldevices:

Electrichandmixer

Foodchopper/foodprocessor—Ifyou’reinthemarketforonethatisinexpensiveandeasytouseandcleanup,theKitchenAidfoodchopperismyfavoriteforaround$35.

Icecreammaker

Muffincupliners(paperorsilicone)

Muffinpan

Spiralslicer(SpiralizerorSpirelli)

Woodenpicks

Tortilla press—Making a batch of tortillas to store for later use is much easier with thispressingdevice.

Wafflemaker

Whoopie pan—Making perfect saucer-shapedwhoopies or buns ismuch easierwith thesepans.

Ready,Set,Go!

Ifyou’vegottenthisfar,thenyouarewellequippedtogetstartedonyour30-minutewheat-freecookingadventure!Notethat,inadditiontothesingle-dishrecipesinthenextseveralchapters,youwillfindan

assortmentofthemedmenusinthebackofthisbook.Ipredictthatyouwilldiscoverjusthowrich,delicious,satisfying,andhealthythisnewwheat-freelifestylecanbe!

MAKINGTHEWHEAT-FREELIFESTYLEASEASYAS1,2,3!

FROMTHEPERSPECTIVEofhealthandthewayyoufeel, thewheat-free lifestyleblowsawayeverythingIhaveeverseeninmylifetime.Removeadietarypoisonandappetite,health,andweight are transformed.The list of advantagesgainedby thiswheat-free lifestyle rangesfromheadtotoe,braintobowels,appetitetosexualdrive.Butthereisonedisadvantage:Becausewehavechosentorejectthiscommonfoodstuff,this

creationofgeneticmanipulations,aningredientinvirtuallyallprocessedfoodsonsupermarketshelves,we lose the convenience of prepared foods.We can no longer buy loaves of bread,bagels by the dozen, premade piecrusts, just-add-milk pancake mixes, or microwave-for-3-minutefrozendinners.Formanypeople,thoseconveniencesareabigpartoftheirformerdiets.Losingtheconvenienceofprocessedfoodsmeansthatwehavetospendmoretimeandeffort

creatingbasic foods,suchasbreadsandsaladdressings, fromscratch.Toeconomizeon timeandeffort,however, I’vecreatedanumberofmixes forbakedgoods, seasonings,andsaucesand dressings. Once you’ve stocked up on these basic requirements, putting together quickmealsbecomesasnap.

BakingMixes

Hereare thebasic recipes formixes tomakebakedgoods that arebestpreparedbeforehand,thenstoredintherefrigeratorforlateruse.Forexample,makeupabatchoffocacciaflatbreadontheweekend,andthenstoreitintherefrigeratortouseforsandwichesoverthecourseoftheweek.

All-PurposeBakingMixSandwichBreadBasicFocacciaFlatbreadHerbedFocacciaFlatbreadBasicSandwichMuffinsFlaxseedWrapBakingMixFlaxseedWrapPitaChipsTortillaBakingMixTortillas

CarbWatchers

Allrecipesinthiscookbookweredevelopedtobequickaswellastobestrictlywheat-free. They were also designed to be healthy and to keep carbohydrateexposurelow.Mostoftherecipesthereforeprovidea“net”carbohydratecontentofnomorethan15gramsperserving.Netcarbohydratesareaveryhelpfulideaconceivedby the late low-carbguru,Dr.RobertAtkins, and are calculatedbysubtractingfiberfromtotalcarbohydrates,sincefiberhasvirtuallynoglycemicpotential:

Netcarbohydrates=Totalcarbohydrates–Fiber(There are some exceptions in the recipes that go just a bit higher in net

carbohydrate exposure, especially some of the kid-friendly choices, sincechildrenarelesssusceptibletocarbohydrateexcessesthanareadults.Butnonegosubstantiallyhigher.)All recipes, in addition to being wheat-free, are also free of other grains,

contain little to no added sugars, use sugar and carbohydrate sources such as

fruitsparingly,andlikewiseusestarchylegumesassparinglyaspossible.These restrictions are more important for adults (as opposed to growing

children) who are trying to facilitate weight loss, trying to correct abnormalmetabolic patterns such as high blood sugar or high triglycerides, or are justinterestedinmaximizingthelikelihoodofidealhealth.In this cookbook,we alsomake use of themost benign sweeteners: stevia,

monk fruit (luo han guo), erythritol, and xylitol. None have implications fortooth decay; none raise blood sugar when consumed in themodest quantitiesused in these recipes. Because there are substantial differences among thesesweeteners (especially stevia preparations) from brand to brand, we did notspecifyanysweetenerbeyondsaying, for instance,“sweetenerequivalent to½cupsugar.”Thisallowsyoutochooseyourfavoritesweetener.Italsomeansthatthe nutritional information for the carbohydrates contained in erythritol andxylitol are not listed in the nutritional information for each recipe, though,becauseoftheminimaltonoglycemicpotentialofthesespecificsugaralcohols,theyactmorelikezeroglycemicindexsweeteners.

ALL-PURPOSEBAKINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes5cups

Thismixismeanttobeusefulforcreatingavarietyofdifferentbreadandbakedgoodsrecipes: loaf breads, flatbreads, rolls, scones,muffins, and cookies.Keeping a supply ofthismixonhandwillhelpsavetimeincreatingmanyofthe30-minute(orless!)meals.

4cupsalmondmeal/flour1cupgroundgoldenflaxseeds¼cupcoconutflour2teaspoonsbakingsoda1teaspoongroundpsylliumseed(optional)

Ina largebowl,whisk together thealmondmeal/flour, flaxseeds, coconut flour,bakingsoda,andpsylliumseed(ifdesired).Storeinanairtightcontainer,preferablyintherefrigerator.

PER1TABLESPOON:40calories,2gprotein,2gcarbohydrates,3gtotalfat,0gsaturatedfat,1gfiber,33mgsodium

SANDWICHBREADPREPTIME:5MINUTES|TOTALTIME:45MINUTES

Makes1loaf(16slices]

Thissandwichbreadisoneofthefewrecipesthatfalloutsideofour30-minutetimeline,butifmadeaheadoftime,itwillallowyoutocreatesandwichesandotherdisheswithinthattimelimit.

3cupsAll-PurposeBakingMix(page19)1teaspoonaluminum-freebakingpowder½teaspoonseasalt5eggs,separated¼cupbutterorcoconutoil,melted1tablespoonbuttermilkorcoconutmilk(cannedorcartonvariety)

Preheattheovento350°F.Greasean8½"×4½"loafpan.

Inafoodprocessor,combinethebakingmix,bakingpowder,andsalt.Pulseuntilwellblended.Addtheeggyolks,butterorcoconutoil,andbuttermilkorcoconutmilk.Pulseuntilblended.

Inalargebowl,withanelectricmixeronhighspeed,beattheeggwhitesuntilsoftpeaksform.Pourintotheflourmixtureandpulseuntiltheeggwhitesareevenlydistributed,butdonotrunthemachineataconstantspeed.Spreadintothepanandbakefor40minutes,oruntilawoodenpickcomesoutclean.

PERSLICE:174calories,7gprotein,6gcarbohydrates,15gtotalfat,4gsaturatedfat,3gfiber,234mgsodium

BASICFOCACCIAFLATBREADPREPTIME:5MINUTES|TOTALTIME:25MINUTES

Makes6servings

One of the challenges of wheat-free baking with healthy substitute flours is generatingvigorous “rise” in loaf-style breads, given the lack of yeast. In our Basic FocacciaFlatbread,weworkaroundthislimitationbymakingaflatbread—aboutasfoolproofasawheat-freebreadgets.

This basic recipe is easilymodified to create numerous variations. For example, add 2teaspoonsgroundorcrushedrosemary,1 teaspoondriedoregano,and1 teaspoondriedgarlicforItalian-styleflatbread.Or,afterbaking,brushthetopwithextra-virginoliveoiland sprinkle with grated Parmesan cheese. For bread that goes perfectly with creamcheese, add1 teaspooncinnamonand½ teaspoonnutmegandyour choiceof sweetenerequivalentto1teaspoonsugar.

Note that the sequence of adding the ingredients specified below must be followed aswrittentoavoidthecommon“baker’sammonia”effect, theresultof thebakingsoda inthebakingmixreactingwiththeproteinsintheeggs,generatinganammoniasmell,whichisunpleasant.Whenyouaddthevinegarfirst,theaceticacidinthevinegarwillreactwiththebakingsoda,preventingthereactionwiththeegg.

2cupsAll-PurposeBakingMix(page19)2tablespoonsextra-virginoliveoil2tablespoonsvinegar¼cupwater1teaspoonxanthangum(optional)½teaspoonseasalt3eggs,whisked

Preheattheovento375°F.Greasealargerimmedbakingsheet.

Inalargebowl,placethebakingmix.Inasmallbowlorcup,combinetheoil,vinegar,water,xanthangum(ifdesired),andsalt.Addtothebakingmixandquicklymixtogether.Letsitfor1minute,thenaddthewhiskedeggsandmixtogetherthoroughly.

With moistened hands, place the dough on the baking sheet and shape into an 8" × 12"

rectangle.

Bakefor15minutes,oruntillightlybrowned.Withapizzacutterorknife,cutintosix3"×4"pieces.Storeintherefrigerator.

PERSERVING:289calories,11gprotein,10gcarbohydrates,25gtotalfat,3gsaturatedfat,6gfiber,415mgsodium

HERBEDFOCACCIAFLATBREADPREPTIME:15MINUTES|TOTALTIME:35MINUTES

Makes6servings

This flatbread proved a favorite among readers ofmy previous cookbook, providing adeliciousway to enjoyReuben sandwiches, hamand cheese sandwiches, smoked turkeysandwiches,orawonderfulbreadtodip intoextra-virginoliveoil.SoIbrought itbackwithsomeminorchangesforthe30-minuteexperience.

Note that the sequence of adding the ingredients specified below must be followed aswrittentoavoidtheoccasional“baker’sammonia”effect,theresultofthebakingsodainthebakingmixreactingwiththeproteinsintheeggs,generatinganammoniasmell,whichisunpleasant.Whenyouaddthevinegarfirst,theaceticacidinthevinegarwillreactwiththebakingsoda,preventingthereactionwiththeegg.

1cupshreddedmozzarellaorothercheese3cupsAll-PurposeBakingMix(page19)1teaspoonxanthangum1teaspoonaluminum-freebakingpowder1¼teaspoonsseasalt,divided1teaspoononionpowder½teaspoongarlicpowder1½teaspoonsdriedrosemary,crushed1½teaspoonsdriedoregano½cuppittedblackolivesorkalamataolives,choppedorfinelysliced¼cupsun-driedtomatoes,finelysliced6tablespoonsextra-virginoliveoil,divided2tablespoonswhitevinegarorapplecidervinegar2eggs,separated

Preheattheovento375°F.Greaseabakingsheet.

Inafoodchopperorfoodprocessor,pulsethecheeseuntilreducedtosmallgranules,aboutthesizeofcouscous.

Inamediumbowl,combinetheprocessedcheese,bakingmix,xanthangum,bakingpowder,1teaspoonofthesalt,theonionpowder,garlicpowder,rosemary,oregano,olives,andtomatoes.Mixwell.Add2tablespoonsoftheoilandthevinegarandmixquickly.Setaside.

Inalargebowl,withanelectricmixeronhighspeed,beattheeggwhitesuntilstiff.Blendintheeggyolksand2 tablespoonsof the remainingoil at lowspeed.Pour into the reserveddoughmixtureandmixtogetherwithaspoon.

Placethedoughontothebakingsheetand,usingyourhands,shapeintoan11"×12"rectangle.Alternately,cover thedoughwithparchmentpaperandusearollingpin toroll thedough½"thick.

Bakefor10minutes.Removefromtheovenand,usingtheblunthandleofawoodenspoonorothersmallroundedinstrument,makesmalldepressionsinthesurfaceeveryinchorso.Brushthe surfacewith the remaining2 tablespoonsoil and sprinklewith the remaining¼ teaspoonsalt.Bakefor8minutes,oruntillightlybrowned.

Useapizzacutterorknifetocuttheflatbreadintosix4"×6"slices.


BASICSANDWICHMUFFINSPREPTIME:5MINUTES|TOTALTIME:20MINUTES

Makes4halvesor2complete

Puteggandsausagebetween2ofthesesandwichmuffinhalvesandyouhaveabreakfastmuffin.Orusethemforaminihamburger.

Tosavetimeonbusydays,makethemuffinsaheadoftime.Therecipecan,ofcourse,bedoubledortripledtomakelargerbatches.Fordeliciousflavoredmuffins,add¼teaspooneachdriedrosemaryanddriedoregano.

1cupAll-PurposeBakingMix(page19)½teaspoonaluminum-freebakingpowder½teaspoonseasalt2tablespoonsextra-virginoliveoil1egg1tablespoonwater+additionalwaterifneeded

Preheattheovento350°F.Grease4cupsofawhoopiebakingpan.

Inabowl,combinethebakingmix,bakingpowder,andsalt.Stirintheoilthoroughly.Addtheeggandstiruntilmixed.Ifthedoughistoostiff,addwater1tablespoonatatime.

Divide the dough among the 4 whoopie cups. Using a spoon, flatten the mounds untilapproximately½"thick,leavingashallowwellinthecenter.Bakefor12minutes,oruntiltheedgesbegintobrown.Allowtocoolfor3minutesbeforecarefullyremovingfromthepan.

PERSERVING(½MUFFIN):240calories,8gprotein,8gcarbohydrates,21gtotalfat,2gsaturatedfat,5gfiber,417mgsodium

FLAXSEEDWRAPBAKINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes2cups

Groundgoldenflaxseedsmakeawonderfulwrapthatcanreplaceitswheat-orcornmeal-equivalentinanyrecipe.

2cupsgroundgoldenflaxseeds1teaspoonaluminum-freebakingpowder1½teaspoonsonionpowder1teaspoongarlicpowder½teaspoonseasalt

Inamediumbowl,whisktogethertheflaxseeds,bakingpowder,onionpowder,garlicpowder,andsalt.Storeinanairtightcontainer,preferablyintherefrigerator.

PER¼CUP:123calories,6gprotein,9gcarbohydrates,9gtotalfat,0gsaturatedfat,8gfiber,149mgsodium

FLAXSEEDWRAPPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes1

Here’sonemoreworkhorserecipeI’vebroughtbackfromtheoriginalbook.Ithasproventobe aperennial favorite, though this timemade fromourFlaxseedWrapBakingMix(page25).

¼cupFlaxseedWrapBakingMix(page25)1teaspooncoconutoil,melted,oroliveoil1egg1tablespoonwater

Inamediumbowl, combine thebakingmix,oil, egg, andwateruntil a thin,pourabledoughforms.

Grease amicrowaveable 9" glass or plastic pie plate. Pour the dough into the plate, using aspatula to empty the bowl. Tilt the plate to coat the bottom uniformly.Microwave on highpower for 2 to 3minutes, or until cooked. Let cool for 5minutes. (Alternatively, bake in agreasedovenproofpieplateat375°Ffor10minutes,oruntilthecenteriscooked.)

Toremovethetortilla,liftupanedgewithaspatula.Ifitsticks,useapancaketurnertogentlyloosen from the plate. Turn the wrap over and top with desired ingredients or store in therefrigeratorforlateruse.

PERSERVING(1WRAP):234calories,12gprotein,9gcarbohydrates,18gtotalfat,6gsaturatedfat,8gfiber,220mgsodium

PITACHIPSPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes1serving

BysimplymicrowavingtheingredientsfortheFlaxseedWrapabitlonger,youcaneasilycreateabowlofcrispypita-likechipsthatcanbedippedintofreshGuacamole(page32)orSpicyHummus(page33).Ifyouwantmorechips,workwith2pieplates.Thatway,youcanmixupabatchofbatterwhileanotherbatchcooksinthemicrowave.

¼cupFlaxseedWrapBakingMix(page15)1teaspooncoconutoil,melted,oroliveoil1egg1tablespoonwater

Inamediumbowl, combine thebakingmix,oil, egg, andwateruntil a thin,pourabledoughforms.

Grease amicrowaveable 9" glass or plastic pie plate. Pour the dough into the plate, using aspatula to empty the bowl. Tilt the plate to coat the bottom uniformly.Microwave on highpowerfor3½to5minutes,oruntilcrispy.Breakapartbyhandintodesiredshapeandsize.


TORTILLABAKINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes4¼cups

Thisbasicmixissuitedtomakingupabatchoftortillas.Whipup,forexample,4tortillas,andyouwillhaveenoughtolastalmostaweekintherefrigerator.Youcanquicklyslaptogetheraquesadillaormini-pizzainafewminutesjustbykeepingsomeofthesearoundandpilingonafewingredients.

3cupsgroundgoldenflaxseeds1cupalmondmeal/flour2tablespoonsonionpowder2teaspoonsgarlicpowder1½teaspoonsseasalt

Inalargebowl,whisktogethertheflaxseeds,almondmeal/flour,onionpowder,garlicpowder,andsalt.Storeinanairtightcontainer,preferablyintherefrigerator.


TORTILLASPREPTIME:5MINUTES|TOTALTIME:10MINUTES

Makes4

Here’showweputtheTortillaBakingMixtoworktoyield4tortillasperbatch.

1cupTortillaBakingMix2eggs

Preheattheovento375°F.Linealargebakingsheetwithparchmentpaper.

Pourthebakingmixintoalargebowl.Whiskintheeggsuntilcombined.Dividedoughinto4equalportions.

Rolleachballbetween2piecesofparchmentpaperuntilitis6"indiameter.Alternatively(andmucheasier!),useatortillapresslinedwithparchmentpaper.

Place on the baking sheet, with both pieces of parchment, and bake for 5 minutes, or untilgolden.

Storeintherefrigerator.

PER SERVING (1 TORTILLA): 162 calories, 9 g protein, 8 g carbohydrates, 12 g total fat, 1 gsaturatedfat,7gfiber,177mgsodium

SaucesandDressings

It happens with seasoningmixes, and it happens all too often with store-bought sauces anddressings:hiddenwheatorotherunhealthyingredients.Onecommoningredient,forinstance,inmany salad dressings, virtually all barbecue sauces, ketchup, and other condiments, is high-fructose corn syrup. In fact, aquick examinationof the labels at your local supermarketwillshowthatthereareveryrareexamplesoftrulyhealthysaucesanddressings!Sohereisacollectionofhealthy,wheat-free,junkingredient–freesaucesanddressingsthat

canhelpmakeinterestinganddelicious30-minute(orless!)dishes!

BasilPestoGuacamoleSpicyHummusMarinaraSauceBarbecueSauceThaiRedCurrySauceGinger-MisoSauceDilledCucumberYogurtSauceTartarSauceMayonnaiseGarlickyMayoSpreadSpicyCajunMayoHerbedRanchDressingRanchDressingJapaneseCarrot-GingerDressingCreamyPestoDressingCreamyTomato-CilantroDressingMoroccanDressingSpicyItalianDressingSun-DriedTomatoItalianDressingPlum-ChiaJamStrawberryButterHerbedButter

BASILPESTOPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes⅔cup

Ilovegrowingmyownbasilplantsandthenpickingthelushestleavesandgrindingtheminto this fresh pesto, which burstswith themagical combination of olive oil, Parmesancheese,andthebasil.Forespeciallydelightfulbutsimplyelegantdishes,pourthisontopof some shiratakinoodleswithanextradashof sea salt andpepper,oradda coupleoftablespoonstoscrambledeggs(yes,thecoloriswacky,butit’sdelicious!).

1cuppackedfreshbasil2tablespoonspinenuts2clovesgarlic,chopped⅓cupextra-virginoliveoil¼cupgratedParmesancheese¼teaspoonseasalt1½teaspoonswhitebalsamicvinegar

Inafoodchopperorfoodprocessor,combinethebasil,pinenuts,andgarlic.Choporprocessintoapaste.Addtheoil,cheese,salt,andvinegarandchoporprocessuntiltheingredientsareblendedandthepestoisbrightgreen.

PER1TABLESPOON:86calories,1gprotein,1gcarbohydrates,9gtotalfat,1.5gsaturatedfat,0gfiber,70mgsodium

GUACAMOLEPREPTIME:10MINUTES|TOTALTIME:10MINUTES

Makes6servings

Here’ssomethingtodipyourPitaChips(page27)into,ortospreadonawrap,tortilla,orsandwich.Guacamoleisasatisfyinganddeliciousdipforrawveggies,too.

3ripeavocados,halved,pitted,andpeeled1onion,coarselychopped1serranochilepepper,coarselychopped(wearplasticgloveswhenhandling)2clovesgarlic,coarselychopped⅓cupfreshcilantro,finelychoppedJuiceof1lime½teaspoonseasalt1tomato,coarselychopped

Inafoodchopperorfoodprocessor,combinetheavocados,onion,pepper,garlic,cilantro,limejuice, and salt.Choporpulseuntil slightly chunkyandcombined.Add the tomatoandpulseuntildesiredconsistency.


SPICYHUMMUSPREPTIME:10MINUTES|TOTALTIME:10MINUTES

Makes1¾cups

Hummus is suchaversatiledipandsandwich spread that I thought itwouldbebest toprovideahomemade,do-it-yourselfversion.It’salsolesscostlymakingityourself,ratherthanpurchasingthedeliversion,whichcangetprettypricey.

Foradeeper,moremellowflavor,tryroastingthegarlic.Simplycutoffanddiscardthetop½"ofawholegarlicbulb,drizzlewith½teaspoonoliveoil,andwrapinfoil.Bakeina375°Fovenfor40to45minutes,oruntiltheclovesaresoft.Allowtocoolfor20minutesbeforesqueezingthesoftgarlicclovesintothechickpeamixture.

Ifyoudon’t like the tasteof tahini,youcansubstitute toastedsesameoilor leave itoutaltogether.

¼cupextra-virginoliveoil1can(15.5ounces)chickpeas,rinsedanddrained3–4clovesgarlic,minced3tablespoonslemonjuice2tablespoonstahini½teaspoongroundredpepper(optional)½teaspoonpaprika½teaspoonseasalt1tablespoongratedRomanoorParmesancheese(optional)1tablespoonpinenuts(optional)1tablespoonchoppedchives(optional)

Inafoodchopperorfoodprocessor,pulsetheoliveoil,chickpeas,andgarlic.Addthelemonjuice, tahini,redpepper(ifdesired),paprika,andsaltandprocessuntil thoroughlymixedandsmooth.Sprinklewiththecheese,pinenuts,orchives,ifdesired.Storeinanairtightcontainerintherefrigerator.


MARINARASAUCEPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes7cups

Aswith other sauces and dressings,many store-boughtmarinara sauces contain addedsugarorhigh-fructosecornsyrup.Thechallengeinmakingitourselvesiskeepingthetimerequired down to our 30-minutemaximum.Adding redwine to the sauce takes off theresidualbitternessthatordinarilyrequires2hoursofsimmeringonthestovetoreduce.IkeepabottleofFrenchCôtesduRhôneorbungundy,orabottleofAmericanCabernetSauvignonthathasbeenopenabittoolongtobedrinkable, intherefrigeratorforusessuchasthis.

2tablespoonsextra-virginoliveoil2shallotsor1mediumonion,finelychopped3garliccloves,minced1teaspoonred-pepperflakes2cans(28ounceseach)dicedtomatoes1can(6ounces)tomatopaste2tablespoonsItalianSeasoningMix*(page56)Sweetenerequivalentto1tablespoonsugarSeasaltandpeppertotaste

¼cupredwine

Inalargesaucepanovermediumheat,heattheoliveoiluntilhot.Cooktheshallots,garlic,andpepperflakesuntiltheshallotsaretranslucent.

Meanwhile,pourthetomatoesintoablenderandblenduntilyoureachthedesiredconsistency(thebriefertheblending,thechunkierthesauce).Transferthetomatoestothesaucepan.Stirinthetomatopaste,seasoningmix,sweetener,salt,andpepper.Bringtoasimmerovermediumheat.Reducetheheat to lowandsimmer,stirringoccasionally, for20minutes.Stir in theredwineandremovefromtheheat.

*Orsubstitute2teaspoonsdriedbasil,2teaspoonsdriedorégano,2teaspoonsdriedrosemary.

PER½CUP:74calories,2gprotein,11gcarbohydrates,2gtotalfat,0gsaturatedfat,2gfiber,261mgsodium

BARBECUESAUCEPREPTIME:5MINUTES|TOTALTIME:25MINUTES

Makes3cups

Thisvariationon theperennial sauce favorite formeat fitsperfectly into thewheat-freelifestyle.Slatheritonribs,steaks,pork,orfishforaddedspiceandpizzazz.

3clovesgarlic,minced1tablespoonchilipowder1tablespoonoliveoil1can(28ounces)tomatopuree2tablespoonsmolasses1tablespoonapplecidervinegar2tablespoonsmustard½teaspoongroundredpepper½teaspoonseasalt1tablespoononionpowderSweetenerequivalentto¼cupsugar

In amedium saucepan overmedium heat, cook the garlic and chili powder in the oil for 3minutes.Addthetomatopuree,molasses,vinegar,mustard,redpepper,salt,onionpowder,andsweetener.Bring toaboil, reduce theheat to low,cover,andsimmer for15minutes, stirringoccasionally.Removefromtheheatandcoolbeforestoringintherefrigerator.


THAIREDCURRYSAUCEPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes¾cup

Convert justaboutanymeatorvegetable intoaspicy, flavorfuldishjustbyaddingthisThaiRedCurrySauce.

1can(13.5ounces)coconutmilk2tablespoonsredcurrypaste¾teaspoonricevinegar¾teaspoontamari

In a small bowl, combine the coconutmilk, curry paste, vinegar, and tamari. Stir until wellmixed.Storeinanairtightcontainerintherefrigerator.

PER¼CUP:269calories,3gprotein,6gcarbohydrates,27g total fat,24gsaturated fat,2gfiber,477mgsodium

GINGER-MISOSAUCEPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes½cup

Here’sanAsianspinonasaucethatcanbeusedasamarinadeorsauceforchickenorfish,asauniquealternativeforbarbecuedribs,orjustasasaladdressing.FindmisopasteinnaturalhealthfoodstoresorAsianfoodmarkets.

1½tablespoonsmisopaste2tablespoonssesameoil1tablespoonricevinegar1teaspoonwasabipowder(optional)1teaspoonmincedfreshginger½teaspoonmincedgarlic(Vsmallclove)1teaspoononionpowder2tablespoonssesameseeds¼cupwater

Inasmallbowl,whisktogetherthemiso,sesameoil,vinegar,wasabi(ifdesired),ginger,garlic,onionpowder,sesameseeds,andwateruntilthemisoisdissolved.Storeinanairtightcontainerintherefrigerator.


DILLEDCUCUMBERYOGURTSAUCEPREPTIME:10MINUTES|TOTALTIME:10MINUTES

Makes1⅓cups

ThiseasysaucemakesadeliciousaccompanimenttoMiddleEasternLambBurgers(page146).

1cupwholemilkplainGreekyogurt½cuppeeled,gratedEnglishcucumber2tablespoonsextra-virginoliveoil1tablespoonfinelychoppedfreshdill1teaspoonfinelychoppedfreshmint¼teaspoongarlicpowder½teaspoonkoshersalt⅛teaspoongroundblackpepper

Inasmallbowl,combinetheyogurt,cucumber,oil,dill,mint,garlicpowder,salt,andpepper.Stirwell.

PER⅓CUP:99calories,6gprotein,3gcarbohydrates,7gtotalfat,1gsaturatedfat,0gfiber,242mgsodium

TARTARSAUCEPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes¾cup

Simpleandtraditional,thisversionofTartarSauceistrulyhealthy!

½cupoliveoilmayonnaise⅓cupfinelydiceddillpickle1teaspoondriedonion2teaspoonslemonjuice

Inasmallbowl,stirtogetherthemayonnaise,pickle,driedonion,andlemonjuice.Servewithfish.

PER2TABLESPOONS:69calories,0gprotein,1gcarbohydrates,7gtotalfat,1gsaturatedfat,0gfiber,230mgsodium

MAYONNAISEPREPTIME:5MINUTES|TOTALTIME:10MINUTES

Makesabout1¼cups

Yes:Mayonnaise.

More and more people have come to me saying, “I don’t trust the store-boughtmayonnaise and all its peculiar ingredients. How do I make my own with healthyingredients?”

Well,hereyougo!

Allingredientsshouldbeatroomtemperature.Ifanyingredientsarecoolorrefrigerated,soak them in hot water until they’re at room temperature before proceeding with therecipe.Youcanalsoaddflavorings,suchaspaprikaordill,tothefinishedmayo.

3eggyolks2teaspoonsDijonmustard¼teaspoonseasalt2cupsextra-lightoliveoil¼cupwhitewinevinegar

In a foodprocessororwith an electricmixer, combine theyolks,mustard, and salt.Pulseorblendathighspeed.Slowlypourintheoiloverseveralminutesandprocessorblenduntilthemixturethickens.Addthevinegarandprocessuntilcombined.

Storeinanairtightcontainerintherefrigeratorforupto1week.


GARLICKYMAYOSPREADPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makesabout1cup

Use this zesty spread onwheat-free sandwiches or to top the SalmonCroquettes (page173).

1cupMayonnaise(page40)1tablespoonlemonjuice1clovegarlic,minced⅛teaspoonseasalt⅛teaspoongroundblackpepper

Inasmallbowl,combinethemayonnaise,lemonjuice,garlic,salt,andpepper.Stiruntilwellblended.Storeinanairtightcontainerintherefrigerator.


SPICYCAJUNMAYOPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes½cup

Thisflavorfulmayocanserveasaspicytoppingforsandwichesorwrapsorasauniquedipforveggies.Youcanalsoaddittoeggyolkstomakequickbutuniquedeviledeggs.

½cupMayonnaise(page40)1teaspoontomatopaste1teaspoonlemonjuice¾teaspoonCajunSeasoningMix(page58)

Inasmallbowl,combinethemayonnaise, lemonjuice, tomatopaste,andseasoningmix.Stirwell.


JAPANESECARROT-GINGERDRESSINGPREPTIME:10MINUTES|TOTALTIME:10MINUTES

Makesabout2cups

Ifyou’veeverhadagreensaladataJapaneserestaurant,thegreensthemselvesarenotgenerally too impressive… but that carrot-ginger dressing?Wow!Well, here it is, re-createdforyoutoenjoyonyoursaladsathome.

YoucandobetterthantheiceberglettucetypicallyusedinJapaneserestaurants.Instead,pairthisdressingwithvarietiessuchasBoston,mizuna,purslane,andromaine.Arugulaisespeciallydeliciouswiththisdressing.

3largecarrots,sliced1tablespoonscoarselychoppedfreshginger1shallot,coarselychopped½cupextra-lightoliveoilorcoconutoil1tablespoontoastedsesameoil¼cupricevinegar2tablespoonswater1tablespoongluten-freesoysauceormisopaste

In a food processor or blender, combine the carrots, ginger, shallot, olive oil or coconut oil,sesameoil,vinegar,water,andsoysauceormisopaste.Pulseuntilreducedtoathinpaste.Storeinanairtightcontainerintherefrigerator.


HERBEDRANCHDRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes2cups

Store-bought mayonnaise is used in this recipe to simplify preparation. However, thequalityofthisranchdressingwilldependonthequalityofthemayonnaiseyouchoose.Sobesuretochoosebrandsthathavenounhealthyingredients,suchashydrogenatedoils,ormakeyourown(page40).Thankfully,mostmayonnaisesareasimplecombinationofoils,eggs,vinegar,andseasonings.Theoilusedisusuallytheomega-6-richsoybeanoil,butifyoushoparound,youcanfindbrandsmadewitholiveoilandcoconutoil.Alternatively,useconventionalmayonnaisebutreplaceone-thirdwithyourchoiceofhealthyoil.

1cupmayonnaise½cupsourcream½cupbuttermilk2tablespoonslemonjuice¼cupparsley,chopped2tablespoonschoppedchives¼teaspoondrieddillweed

In a medium bowl, combine the mayonnaise, sour cream, buttermilk, lemon juice, parsley,chives,anddillweed.Mixwell.Pourintoabottleorjarandstoreintherefrigerator.


RANCHDRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makesabout2cups

Backbypopulardemand,thisranchdressingrecipewasincludedinthefirsttwobooks.IthasprovensuchahitthatIincludeithere,too.

1cupsourcream½cupmayonnaise½cupParmesancheese1teaspoongarlicpowder1½teaspoonsonionpowder1tablespoonwhitevinegarPinchofseasalt1–2tablespoonswater

In amediumbowl,whisk together the sour cream,mayonnaise, cheese,garlicpowder, onionpowder,vinegar,salt,and1tablespoonofthewater.Ifyoupreferathinnerconsistency,addtheadditional1tablespoonwater.Pourintoabottleorjarandstoreintherefrigerator.


CREAMYPESTODRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes⅔cup

Thismakesagreatspreadforsandwiches,aswellasadressingforgreensalads.

¼cupsourcream¼cupbuttermilk3tablespoonspreparedbasilpesto1tablespoongratedRomanocheese

Inasmallbowl,combinethesourcream,buttermilk,pesto,andcheese.Mixwell.Pourintoabottleorjarandstoreintherefrigerator.

PER2 teaspoons:25calories,1gprotein,1gcarbohydrates,2g total fat,1g saturated fat,0gfiber,27mgsodium

CREAMYTOMATO-CILANTRODRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes1½cups

This is a slightly different variation of traditional Thousand Island dressing. LikeThousandIsland,itisalsousefulonsandwiches.

1cupmayonnaise½cuptomatosauce1tablespoonschoppedsun-driedtomatoes1tablespoonapplecidervinegar⅓cupchoppedcilantro¼teaspoongroundblackpepper¼teaspoonseasalt

Inasmallbowl,combinethemayonnaise,tomatosauce,sun-driedtomatoes,vinegar,cilantro,pepper, and salt. Stir until thoroughly mixed. Pour into a bottle or jar and store in therefrigerator.


MOROCCANDRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes1½cups

TheuniquecombinationofspicesintheMoroccanSeasoningMixalsomakesagreatsaladdressing.Mediterraneansaladswithromainelettuce,kalamataolives,andfetacheesegoespeciallywellwiththisdressing.

1cupextra-virginoliveoil½cupvinegar(redwine,whitewine,orapplecider)4teaspoonsMoroccanSeasoningMix(page55)

Combinetheoil,vinegar,andseasoningmixinacruetor jar.Shakeuntilmixed.Store in therefrigerator.


SPICYITALIANDRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes1½cups

OnceyoumakeabatchoftheItalianSeasoningMix,there’snoreasonnottohaveabottleofhomemadeSpicyItalianDressingonhand,too!

1cupextra-virginoliveoil½cupvinegar(redwine,whitewine,balsamic,orwhitebalsamic)1tablespoonItalianSeasoningMix(page56)½teaspoonseasalt

Combinetheoil,vinegar,seasoningmix,andsaltinacruetorjar.Shakeuntilmixed.Storeintherefrigerator.


SUN-DRIEDTOMATOITALIANDRESSINGPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes1⅔cups

Thisisausefulall-round,everydaysaladdressing.

1cupextra-virginoliveoil¼cupredwinevinegar¼cupwater¼cupsun-driedtomatoes(oil-packed),chopped2teaspoonsItalianSeasoningMix(page56)2tablespoonsgratedRomanocheese

Inablender,combinetheoil,vinegar,water,tomatoes,seasoningmix,andcheese.Blenduntilthoroughlymixed.Pourintoabottleorjarandstoreintherefrigerator.

PER2 teaspoons:55calories,0gprotein,0gcarbohydrates,6g total fat,1g saturated fat,0gfiber,9mgsodium

PLUM-CHIAJAMPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes2cups

Choose the juiciest plums when they are ripe and slightly soft and they will yield adelicious jamwhen combinedwith the gel action of chia. Spread this treat on scones, asliceofBasicFocacciaFlatbread(page21),orwheat-freepancakes.

1plums3tablespoonsgroundchiaseedsSweetenerequivalentto¼cupsugar

1tablespoonlemonjuice

Pit the plums and coarsely chop. Place in a food chopper or food processor and pulse for 1minute,oruntilreducedtoapulpyliquid.

Inamediumbowl,combinetheprocessedplums,chiaseeds,sweetener,andlemonjuice.Mixwell. Set aside for 10minutes. Store in an airtight container in the refrigerator. Stir prior toserving.


STRAWBERRYBUTTERPREPTIME:5MINUTES|TOTALTIME:10MINUTES

Makesabout1cup

This simple embellishment to butter yields a delightful spread for a slice of SandwichBread (page 20). It is easilymodified by replacing the strawberries with other berries,suchascranberries(raworcooked),freshordriedapricots,orotherfruit.Wrapaportionofthefinishedbutterinplasticwrap,thenfoil,anditwillkeepinthefreezerfor1month.

½cupfreshstrawberries½cupbutter,atroomtemperatureSweetenerequivalentto

2tablespoonssugar

Inafoodchopperorfoodprocessor,pulsethestrawberriesbrieflyuntiltheyarefinelychopped.

In a medium bowl, combine the strawberries, butter, and sweetener. Mix thoroughly.Alternatively,combinealloftheingredientsinthebowlofastandmixerandmixonlowspeedwith the paddle attachment until thoroughly blended. Store in an airtight container in therefrigerator.


HERBEDBUTTERPREPTIME:5MINUTES|TOTALTIME:10MINUTES

Makes1cup

Keepingabit of this fragrantherbedbutteronhandhelps livenupvegetables,mashedcauliflower,chicken,beef,andfishwithjustadollop.Itcanalsobefeaturedinabowlatthe tableor formed (when semisolid) intoany shapedesired. I likekeepingavarietyofherbedandflavoredbuttersstoredinramekinsintherefrigerator.Changeuptheherbs,ifdesired; chives, sage, or thyme all workwell.Wrap a portion of the finished butter inplasticwrap,thenaluminumfoil,anditwillkeepinthefreezerfor1month.

8ouncesbutter,atroomtemperature¼cupchoppedfreshbasil,freshrosemary,orfreshmarjoram½teaspoongarlicpowderor1teaspoonmincedgarlic½teaspoonseasalt

Inabowl,combinethebutter,herb,garlic,andsalt.Mixthoroughly.Alternatively,combinealltheingredientsinthebowlofastandmixerandmixonlowspeedwiththepaddleattachmentuntilthoroughlyblended.Storeinanairtightcontainerintherefrigerator.


SeasoningMixes

Yes,evenpreparedseasoningmixescontainwheat—andmaltodextrinandcornstarchandsugarandBHT(butylatedhydroxytoluene)andotheringredientsthatadduptopotentialhealthissues…justfromspices!Single-ingredientherbsandspices,driedor fresh,arenearlyalwayswheat-freeandfreeof

otherundesirables.Theserecipesallowyoutoassembleyourownhealthyseasoningmixesthatcanbekeptonhandtofurthertrimtimeandeffortoffmanyrecipes.Manyof the recipes in thisbookmakeuseof thesehealthy seasoningmixes,untaintedby

unhealthyingredients.Ideally,mixupabatchofeachaheadoftimetostoreonyourshelvesinan airtight container. Of course, if you find yourself going through your seasoning mixesquickly,double,triple,orotherwisemultiplytheingredientstogeneratelargerbatchestostore.Sincethecaloriesandcarbohydratesarenegligibleinthesemixes,nonutritionalinformation

isincluded.

MoroccanSeasoningMixItalianSeasoningMixTacoSeasoningMixCajunSeasoningMixHerbesdeProvence

MOROCCANSEASONINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes½cup

2tablespoonsgroundcumin1tablespoongroundcoriander2teaspoonsgroundginger1½teaspoonsgroundcinnamon1teaspoongroundredpepper1teaspoongroundcardamom½teaspoongroundcloves1teaspoondriedorangepeel(optional)

In a small bowl, combine the cumin, coriander, ginger, cinnamon, red pepper, cardamom,cloves,andorangepeel,ifusing.Storeinanairtightcontainer.

ITALIANSEASONINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes⅓cup

2tablespoonsdriedbasil2tablespoonsdriedoregano2tablespoonsdriedrosemary,crushed1tablespoondriedmarjoram1tablespoongarlicpowder1tablespoononionpowder1teaspoongroundblackpepper

Inasmallbowl,combinethebasil,oregano,rosemary,marjoram,garlicpowder,onionpowder,andpepper.Storeinanairtightcontainer.

TACOSEASONINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes⅓cup

3tablespoonschilipowder1½tablespoonsonionpowder2teaspoonspaprika2teaspoonsgarlicpowder1½teaspoonsgroundredpepper1½teaspoonsgroundcumin1teaspoondriedoregano

Inasmallbowl,combinethechilipowder,onionpowder,paprika,garlicpowder,redpepper,cumin,andoregano.Storeinanairtightcontainer.

CAJUNSEASONINGMIXPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes⅓cup

2tablespoonspaprika1tablespoongarlicpowder1tablespoononionpowder2teaspoonsgroundblackpepper1½teaspoonsgroundredpepper1teaspoondriedoregano1teaspoondriedthyme½teaspoonseasalt

Inasmallbowl,combinethepaprika,garlicpowder,onionpowder,blackpepper,redpepper,oregano,thyme,andseasalt.Storeinanairtightcontainer.

HERBESDEPROVENCEPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes⅓cup

1tablespoondriedsavory1tablespoondriedrosemary,crushed1tablespoondriedthyme1tablespoondriedbasil1tablespoondriedmarjoram1tablespoonfennelseeds1teaspoondriedtarragon

In a small bowl, combine the savory, rosemary, thyme, basil, marjoram, fennel seeds, andtarragon.Storeinanairtightcontainer.

BREAKFASTS

PoachedEggsoverRoastedAsparagusBacon,Egg,andTomatoStacksHuevosRancherosoverPan-FriedQuesoBlancoMediterraneanScrambleMiniQuicheLorrainesChorizoFrittataCrab-AsparagusFrittataMiniBakedEggCasserolesBreakfastCrabCakesPecan-PumpkinHotcakesGingerbreadBreakfastCakesSilverDollarPancakesBreakfastCheesecakeBreakfastCookiesCinnamon-PecanSconesPestoBreakfastBiscuitsHerbedBiscuitsandGravyStrawberry-CoconutBiscuitsStrawberry–PeanutButterParfaitsPiñaColadaSmoothieApplePieSmoothieChocolate-CoconutSmoothieApple-SpiceQuickMuffinTriple-BerryQuickMuffinCoconut-ChocolateQuickMuffinBlueberryCheesecakeFruitCupsBreakfastNutMix

POACHEDEGGSOVERROASTEDASPARAGUSPREPTIME:5MINUTES|TOTALTIME:20MINUTES

Makes4servings

Inordertogetplentyofgreenvegetablesoverthecourseoftheday,itsuredoesn’thurttostartwithbreakfast.Hereisapoachedeggdishservedoverasparagusandtoppedwithanherbedbutter.Chiveswerechosen,butparsley,rosemary,basil,andoregano—aloneorincombination—alsoworkwell.

1bunchthinasparagus(1pound),toughendsremoved2tablespoonsextra-virginoliveoil½teaspoonseasalt,divided6tablespoonsbutter2tablespoonsfinelychoppedchives1tablespoonlemonjuice2tablespoonswhitevinegar4eggsGroundblackpepper

Preheat the oven to 400°F.On a large rimmed baking sheet, place the asparagus in a singlelayer.Drizzlewith theoil and sprinklewith¼ teaspoonof the salt.Roast for13minutes,oruntillightlybrownedandtender.

Meanwhile,inasmallsaucepanovermediumheat,meltthebutter.Whiskinthechives,lemonjuice,andtheremaining¼teaspoonsalt.Removefromtheheatandsetaside.

In a large skillet or saucepan overmedium-high heat, heat 2" ofwater and the vinegar untilsimmering.Crackaneggintoasmallcuporbowlandgentlyslideoutintothesimmeringwater.Repeatwiththeremainingeggs.Simmerfor3minutes,oruntilthewhitesaresetandtheyolksareslightlysetbutsoft,ortodesireddoneness.Aneggpoachercanalsobeused.

Dividetheasparagusevenlyamong4plates.Usingaslottedspoon,carefullylifteacheggoutofthewater,dabbingthebottomofthespoononapapertoweltoremoveanyexcesswater,andsetonaplateontopoftheasparagus.Drizzlewiththereservedlemon-herbbutter.Seasonwiththepeppertotaste.


BACON,EGG,ANDTOMATOSTACKSPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

Whenyou’reinthemoodforsomethingabitdifferentfromtheusualscrambledorfriedeggs,hereisaneasy15-minutevariationwithtomato,Parmesancheese,andbacon.

8slicesuncuredbacon1largetomato,cutintofour½"-thickslices1tablespoonextra-virginoliveoil¼cupfinelygratedParmesancheese4eggs3tablespoonswhitevinegarSeasaltGroundblackpepper1tablespoonsnippedchives(optional)

Placetheovenrack6"fromtheheatsourceandpreheatthebroiler.Greaseabakingsheet.

Inamediumskilletovermediumheat,cookthebaconfor5minutes,oruntildesiredlevelofdoneness.Transfertoaplatelinedwithapapertowel.

Placethetomatoslicesinasinglelayeronthebakingsheet.Drizzlewiththeoilandsprinkleeachwith1tablespoonofthecheese.Broilfor4minutes,oruntillightlybrowned.Setaside.

In a large skillet or saucepan over medium heat, heat 2" of water and the vinegar untilsimmering.Crackeacheggintoaseparatesmallcustardcuporbowl.Gentlyaddeachegg,oneatatime,tothesimmeringwater.Cookfor3to4minutesforsoftset,5minutesformediumset,or7minutesforhardset.

Place2slicesofbaconcrisscrossontopofeachbroiledtomato.Whentheeggsarecooked,usea slotted spoon to carefully lift themoutof thewater, dabbing thebottomof the spoononapapertoweltoremoveanyexcesswater.Placeontopofthetomatoandbaconstacks.Seasonwiththesaltandpeppertotaste.Topwithchives,ifdesired.


HUEVOSRANCHEROSOVERPAN-FRIEDQUESOBLANCO

PREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

Quesoblancoisafirm,mildfreshcheese,similarintexturetofarmercheese,andsoldinmost supermarkets. Its unique quality is that it browns and softenswithoutmelting orlosingshape.Itshouldnotbeconfusedwithquesofresco,whichismoreofa“crumbly”freshcheese,muchlikefeta.

8ouncesquesoblancocheese,cutintofour½"-thickslices2tablespoonsbutter4eggs¼teaspoonseasalt½cupsalsa1largeavocado,halved,pitted,peeled,anddiced

Coatamediumskilletwitholiveoilcookingsprayandheatovermedium-highheat.Addthecheese slices and cook for 2minutes, or until golden brown.Turn and cook for 1minute tobrowntheotherside.Transfertoaplatelinedwithapapertowel.

Reducetheheattomedium.Addthebuttertotheskillet.Whenthebutterbeginstosizzle,breaktheeggsintotheskillet,andcookfor4minutes,oruntilthewhitesaresetandtheyolksarethedesireddoneness.Seasonwiththesalt.

Toassemble,placethefriedeggsontopofthecheeseslices.Topwiththesalsaandavocado.


MEDITERRANEANSCRAMBLEPREPTIME:10MINUTES|TOTALTIME:20MINUTES

Makes4servings

Tobringoutthefull,richcharacterofthishealthyMediterraneaneggdish,usepasture-raisedeggswheneverpossible,thekindwithorange-coloredyolksthatburstwithflavor.

4tablespoonsextra-virginoliveoil,divided8ouncesItaliansausage,thinlysliced1smallonion,finelychopped2clovesgarlic,minced1can(14ounces)quarteredartichokehearts,drainedandchopped¼cupsun-driedtomatoes,finelychopped¼cuppittedkalamataolives,sliced8eggs½cupcrumbledfetacheese

In a large skillet over medium heat, heat 2 tablespoons of the oil. Cook the sausage for 3minutes,oruntilstartingtobrown.Addtheonionandgarlicandcook,stirringoccasionally,for3minutes,oruntiltheonionissoftandthesausageisnolongerpink.

Stirintheremaining2tablespoonsoil,theartichokes,tomatoes,andolives.Inamediumbowl,whisktheeggsandpourintotheskillet.Cookfor4minutes,stirringoccasionally,oruntiltheeggsareset.Removefromtheheatandgentlystirinthecheese.

PERSERVING:621calories,27gprotein,14gcarbohydrates,51gtotalfat,15gsaturatedfat,2gfiber,1,467mgsodium

MINIQUICHELORRAINES


Makes2servings

This is a unique interpretation of a wheat-free “quiche,” a variation of a traditionalGerman-Frenchdishthatretainstheessentialflavorandfeelofrealcream.Foradairy-freeversion,youcanreplacethecreamwithcoconutmilk.

2ouncespancetta,finelydiced2tablespoonsalmondmeal/flour¼teaspoonaluminum-freebakingpowder2eggs⅓cupcreamorhalf-and-half2tablespoonsfinelymincedchivesorscalliontops⅛teaspoongroundblackpepper

Preheattheovento350°F.Greasea12-cupmini-muffinpan.

Inasmallskilletovermediumheat,cookthepancettafor5minutes,oruntillightlybrowned.

In a small bowl,whisk together the almondmeal/flour and baking powder. In another smallbowl, combine the eggs, creamorhalf-and-half, chivesor scallion tops, andpepper andbeatlightly.Stir theflourmixtureintotheeggmixtureuntilcombined.Dividethepancettaamongthemuffincups.Dividethebatterevenlyamongthemuffincups(cupswillbealmostfull).

Bakefor12minutes,oruntilpuffedand lightgolden.Coolfor5minutesonarack.Removefromthepan.

PER6MINIQUICHES:351calories,14gprotein,3gcarbohydrates,32gtotalfat,14gsaturatedfat,1gfiber,670mgsodium

CHORIZOFRITTATAPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes8servings

Usingchorizosausageinthisfrittatasavesyoutheeffortofaddingspicesandflavorings—because they’re already in the sausage! Combine the spice of chorizo with the healthygreenofkaleandyouhaveaperfect,healthycombinationthatisfilling.Makethefrittataaheadof time,refrigerate it,andeat itover thecourseof theweek foranentireweek’sworthofhealthybreakfasts.

2tablespoonscoconutoil6ounceschorizosausage,chopped1yellowonion,chopped2clovesgarlic,minced8ouncesfreshorfrozen,thawedkale,chopped½cupsun-driedtomatoes,coarselychopped½cupslicedbabybellamushrooms10eggs½teaspoonseasalt

Preheattheovento375°F.

Inalargeovenproofskilletovermedium-highheat,heattheoil.Cookthesausage,onion,andgarlicfor3minutes,oruntilthesausageisbarelypinkandtheonionbeginstosoften.Reducethe heat to medium. Stir in the kale, tomatoes, and mushrooms. Cover and cook, stirringfrequently,for4minutes,oruntilthemushroomsaretender.

Meanwhile, in amediumbowl,whisk the eggs and salt.Add to the skillet and gently tilt todistribute the eggs. Cook for 2 minutes, or until the bottom and edges of the egg mixturebecomeslightlyfirm.Transfertotheovenandbakefor10minutes,oruntilthecenterisnearlyset.


CRAB-ASPARAGUSFRITTATAPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes8servings

Here’saboutasnutritionallycompleteabreakfastasyoucould find!No junkbreakfastcerealingredientshere:nosugar,nocornstarch,nowheat—justsatisfying,healthyfoodsthathavenoadversehealtheffects.

8eggs¾cupcreamorcoconutmilk(cannedorcarton)10stalksasparagus,sliceddiagonallyinto¾"segments1can(6ounces)crabmeat,drained4tablespoonsextra-virginoliveoil,divided1smallyellowonion,finelychopped2clovesgarlic,minced½teaspoonseasalt


Ina largebowl,whisk theeggs.Add thecreamor coconutmilk, asparagus, crabmeat, and2tablespoonsoftheoil.Whisktocombine.Setaside.

Ina largeovenproofskilletovermediumheat,heat theremaining2 tablespoonsoiluntilhot.Cooktheonionandgarlicfor3minutes,oruntiltheonionissoft.Sprinklewiththesalt.Pourthereservedeggmixture into theskilletandstir tocombine.Cookfor3minutes,oruntil theedgesbegintofirm.Transfertotheovenandbakefor10minutes,oruntilaknifeinsertedinthecentercomesoutclean.


MINIBAKEDEGGCASSEROLES


Makes4servings

Canadianbacon,Cheddarcheese,andeggsarecombinedinthisbakedbreakfasttreat.Ifyou’ve got some on hand, toastmadewith Sandwich Bread (page 20) and spreadwithsomebutterwouldbeperfect!

8slicesCanadianbacon½cupshreddedCheddarcheese8eggs2tablespoonsfinelychoppedchivesorscalliontops(optional)

Preheattheovento350°F.Lightlycoat8muffincupswithcookingsprayoroil.

Lineeachmuffincupwith1sliceoftheCanadianbacon.Place1tablespoonofthecheeseinthebottomofeach.Carefullybreak1eggintoeachmuffincup.

Bake for 15minutes, or until just set and thewhites are cooked but the yolks are still soft.Sprinklewith thechivesor scallion tops, ifdesired.Let stand for5minutesbefore removingfromthecupsandserving.


BREAKFASTCRABCAKESPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

These simple crab cakes help jazz up fried eggs, while adding the healthy nutrition ofseafoodtobreakfast.

InplaceoftheItalianSeasoningMix,youcansubstitute½teaspoondriedoreganoand½teaspoondriedbasil.

1can(6ounces)crabmeat,drained¼cupgroundgoldenflaxseeds1teaspoonItalianSeasoningMix(page56)5eggs2teaspoonsextra-virginoliveoil½teaspoonseasalt2tablespoonsbutter


Inamediumbowl,combinethecrabmeat, flaxseeds,andseasoningmix.Whiskin1egg,oil,andsalt.

Divide into four 3" patties and place in a shallowbaking pan.Bake for 10minutes, or untilcookedthroughandslightlyfirm.

Meanwhile, in a large skillet overmedium-high heat,melt the butter.Crack the remaining 4eggsintotheskilletandcookfor2minutes,oruntilthewhitesbegintoset.Turnovertheeggsandcookfor2minutes,oruntiltheyolksareset.

Placeeachcrabcakeonaplateandtopeachwithafriedegg.


PECAN-PUMPKINHOTCAKES


Makes8

Servethesefluffy,fragranthotcakeswithwhippedcream,pumpkinbutter,orano-sugar-addedberryjam.Alongsidesomebaconorsausage,you’vegotaperfectbreakfast!

1teaspoongroundcinnamon½teaspoongroundnutmeg¼cupfinelychoppedpecansSweetenerequivalentto¼cupsugar

1teaspoonbakingsoda1cupalmondbutter,melted1cuppumpkinpuree1teaspoonvanillaextract2eggs

Preheattheovento350°F.Lineashallowbakingpanwithparchmentpaper.

Ina largebowl,combinethecinnamon,nutmeg,pecans,sweetener,andbakingsodaandmixwell.Stirinthealmondbutter,pumpkin,andvanilla.Inasmallbowl,whisktheeggsandthenstirintothemixture.

Foreachhotcake,scoop⅓cupofthebatterontothebakingpan.Bakefor12minutes,oruntilslightlyfirmtothetouchandawoodenpickinsertedinthecentercomesoutclean.

PER1hotcake:246calories,9gprotein,9gcarbohydrates,21gtotalfat,3gsaturatedfat,5gfiber,248mgsodium

GINGERBREADBREAKFASTCAKES


Makes6

Thesecakestastelikegingerbreadcookiesandwilldelightbigandlittlekids:They’llfeellikethey’rehavingdessertforbreakfast!Minuswheatandsugar,thesehealthycakeshavenonutritionaldownside.

Spreadcreamcheese,butter,orPlum-ChiaJam(page51)overthetop.

2cupsAll-PurposeBakingMix(page19)1teaspoonaluminum-freebakingpowder1teaspoongroundginger¾teaspoongroundcinnamon¼teaspoongroundnutmeg¼teaspoongroundclovesSweetenerequivalentto½cupsugar

1teaspoonlemonjuice¼cupwarmwater1tablespoonmolasses1egg,whisked

Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.

Inamediumbowl,combinethebakingmix,bakingpowder,ginger,cinnamon,nutmeg,cloves,andsweetenerandmixthoroughly.

In a small bowl, combine the lemon juice and water. Pour into the dry mixture, add themolasses,andmix.Waitfor1minute,andthenstirintheegg.

Spoon out the dough in 6 mounds onto the baking sheet, pressing down to flatten to ¾"thickness.Bakefor15minutes,oruntilawoodenpickinsertedinthecentercomesoutclean.

PER1CAKE:236calories,9gprotein,13gcarbohydrates,18gtotalfat,2gsaturatedfat,6gfiber,270mgsodium

SILVERDOLLARPANCAKES


Makes24

Thesepancakesarelightlysweetenedandaredeliciouswithorwithoutsyrup.

Themorefragilestructureyieldedbythewheat-freealmondmeal/flourandcoconutflourmakesbettersmallpancakes,thusthe3"diametersuggestedhere.

¼cupalmondmeal/flour¼cupcoconutflour1teaspoonbakingsodaSweetenerequivalentto1tablespoonsugar

¼cupfinelychoppedwalnuts½teaspoongroundcinnamon3eggs½cupno-sugar-addedapplesauce5tablespoonswater2tablespoonsbutterorcoconutoil,melted,orextra-lightoliveoil

In a medium bowl, whisk together the almond meal/flour, coconut flour, baking soda,sweetener,walnuts,andcinnamon.

Inalargebowl,whisktogethertheeggs,applesauce,water,andbutteroroil.Addtotheflourmixtureandwhiskjustuntilcombined.

Lightlygreasealargeskilletorgriddleandheatovermedium-lowheatuntilhot.Foreach3"pancake,pour1 tablespoonbatteronto theskillet.Cookfor2minutes,oruntil smallbubblesform on top and the edges are cooked and lightly browned. Carefully turn and cook for 2minutes,oruntilgoldenonthebottom.Repeatwiththeremainingbatter.

PER6PANCAKES:236calories,8gprotein,10gcarbohydrates,19gtotalfat,6.5gsaturatedfat,4gfiber,438mgsodium

BREAKFASTCHEESECAKE

PREPTIME:10MINUTES|TOTALTIME:30MINUTES+COOLINGTIME

Makes8servings

Yes,cheesecakeforbreakfast!Madeaheadoftime,thissimpleandlightcheesecakecanbeaspecialtreattostartyourmorning.Becauseit ismadewithricotta,ratherthancreamcheese,thisBreakfastCheesecakeislighterintexturethanstandardcheesecake.Andit’snotjustforbreakfast;thisrecipecanserveasalightdessert,too.

Ifdesired,topwithStrawberryGlaze(page216)orPlum-ChiaJam(page51).

1cupricottacheese,atroomtemperature½cupcoconutflourSweetenerequivalentto¾cupsugar

4teaspoonslemonjuice4eggs,separated1teaspoonvanillaextract

Preheattheovento375°F.Greasea9"×9"bakingpan.

Inamediumbowl,placethecheese,flour,sweetener,lemonjuice,eggyolks,andvanilla.

Inanothermediumbowl,withanelectricmixeronhighspeed,beat theeggwhitesuntilstiffpeaksform.Usingthesamebeaters,beatthecheesemixtureuntilsmooth.Withaspoon,gentlyfoldtheeggwhitesintothecheesemixtureuntilthoroughlycombined.

Pourintothebakingpan.Bakefor20minutes,oruntiltheedgesbegintobrownandawoodenpickinsertedinthecentercomesoutclean.Coolslightlybeforeserving.

PERSERVING:122calories,8gprotein,5gcarbohydrates,7gtotalfat,4.5gsaturatedfat,3gfiber,77mgsodium

BREAKFASTCHEESECAKE

BREAKFASTCOOKIES


Makes12cookies

“Breakfast”and“cookies”ordinarilydon’tbelongtogether…unlesswereplacealloftheunhealthyingredientswithhealthyingredients!Becausethesecookiesaremostlymadeofnuts, coconut, egg, and apple, they are perfectly healthy and compatible with anybreakfast.

Iusedriedapplesforsweetness,whichisawaytoobtainjustabitofnaturalsweetnessbutwithlesssugarexposurethanfromotherdriedfruits,suchasraisinsordates.

2cupsAll-PurposeBakingMix(page19)1teaspoongroundcinnamon¼teaspoonseasaltSweetenerequivalentto½cupsugar

½cupunsweetenedcoconutflakes½cupchoppedwalnuts½cupchoppeddriedapples½cupwholemilkplainGreekyogurt2tablespoonsbutter,melted1egg1teaspoonvanillaextract


Inalargebowl,combinethebakingmix,cinnamon,salt,sweetener,coconut,walnuts,anddriedapples.

Inasmallbowl,combinetheyogurtandbutter.Addtheeggandvanillaandmixwell.Pourintotheflourmixtureandstiruntilwellcombined.Thedoughwillbethick.Useacookiescooportablespoontoformballsconsistingof3tablespoonseachandplaceonthebakingsheet.Lightlywetyourhandsanduseyourpalmsoralargespoontoflattento½"thickness.

Bake for 13 minutes, or until golden. The cookies will be soft. Let cool slightly before

transferringtoaracktocoolcompletely.

PER1COOKIE:204calories,7gprotein,10gcarbohydrates,17gtotalfat,4.5gsaturatedfat,4gfiber,160mgsodium

CINNAMON-PECANSCONES


Makes8scones

Whipup a batch or two of theseCinnamon-PecanScones to eat over the course of theweekforaquick,filling,andhealthybreakfast.Optionally,topwithPlum-ChiaJam(page51).

2cupsAll-PurposeBakingMix(page19)3tablespoonscoconutflour½teaspoonseasalt1½teaspoonsgroundcinnamon¼cupcoconutoil,coldSweetenerequivalentto¼cupsugar

¼cupchoppedpecans¼cupbuttermilkorcannedcoconutmilk1egg


In a large bowl, combine the bakingmix, coconut flour, salt, and cinnamon.Using a pastrycutter, cut the oil into the flourmixture for 1minute, or until incorporated and themixtureresembles damp sand. Stir in the sweetener, pecans, buttermilk or coconut milk, and egg,mixingjustuntilblended.Thedoughwillbethickandstiff.

Useacookiescoopor tablespoon toscoop thedoughand looselyshape it into8equalballs.Place 2" apart on the baking sheet.Use your hands or a large spoon to lightly flatten to½"thickness.Bake for13minutes,oruntil lightlybrownedaround theedges.Remove toa rackandcoolfor5minutes.

PER1SCONE:265calories,8gprotein,10gcarbohydrates,24gtotalfat,8gsaturatedfat,6gfiber,258mgsodium

CINNAMON-PECANSCONES

PESTOBREAKFASTBISCUITSPREPTIME:5MINUTES|TOTALTIME:20MINUTES

Makes4biscuits

Alongsidesomescrambledor friedeggs, thesesavorypestobiscuitsroundoutahealthybreakfast, completewith plenty of olive oil, nuts, and cheese. If you don’t have time tomakehomemadepesto,youcansubstituteyourfavoritestore-boughtbrand.

1cupAll-PurposeBakingMix(page19)½cupcoconutflour2tablespoonsgroundgoldenflaxseeds1teaspoonaluminum-freebakingpowder2tablespoonsgratedParmesancheese¼cupwater1tablespoonvinegar1egg2–4tablespoonsBasilPesto(page31)


In a medium bowl, combine the baking mix, coconut flour, flaxseeds, baking powder, andcheese.Stirinthewaterandvinegar,thenallowtositfor1minute.

Mixintheeggandpesto,combiningthoroughly.Themixturewillbeverystiff.

Spoonout thedoughontothebakingsheet infour¾"-thickmounds.Bakefor15minutes,oruntilfirmtothetouch.

PERBISCUIT:305calories,12gprotein,17gcarbohydrates,23gtotalfat,5gsaturatedfat,11gfiber,369mgsodium

HERBEDBISCUITSANDGRAVY


Makes10servings

Biscuitsandgravy:theultimatecomfortfood…oneyouthoughtyou’dneverhaveagain!

The familiardishofbreakfastandholidaymeals isre-createdherewithdeliciousgravythat you can pour over hot biscuits. Because it contains no wheat or other unhealthythickeners,suchascornstarch,thereshouldbenobloodsugarorinsulinissueswiththisdish, nor joint pain, edema, acid reflux,mind “fog,” or dandruff. Life is goodwithoutwheat!

Whilethegravyisalsodairy-freeforthosewithdairyintolerances,thebiscuitsarenot,astheycontainbothcheeseandbutter.Fordairy-freebiscuits,omit thecheeseandreplacethebutterwithoil,suchascoconut,extra-lightolive,orwalnut.

BISCUITS1cupshreddedCheddarcheese2cupsAll-PurposeBakingMix(page19)1teaspoondriedbasil1teaspoondriedrosemary,crushed¾teaspoonbakingsoda½teaspoonseasalt2eggs½cupbutterorcoconutoil,melted,orextra-virginoliveoil

GRAVY2tablespoonsextra-virginoliveoil1poundgroundloosesausage1¾cupsbeefbroth¼cupcoconutflour¼cupcannedcoconutmilk½teaspoononionpowder½teaspoongarlicpowder

½teaspoonseasalt

Preheattheovento375°F.Lineabakingsheetwithparchmentpaper

Tomakethebiscuits:Inafoodchopperorfoodprocessor,pulsethecheesetoafine,granularconsistency.Transfertoalargebowlandaddthebakingmix,basil,rosemary,bakingsoda,andsalt.Mix thoroughly.Add the eggs and butter or oil andmix thoroughly.The doughwill bethick.

Spoon out the dough onto the baking sheet in ten 4" rounds. Bake for 10minutes, or untillightlybrownedandawoodenpickinsertedinthecenterofabiscuitcomesoutclean.

Tomakethegravy:Whilethebiscuitsarebaking,inalargeskilletovermediumheat,heattheoil. Cook the sausage, breaking it up as it browns, for 8 minutes, or until no longer pink.Transfertoaplateandsetaside.

Returntheskillettotheheatandincreasetomedium-high.Heatthebrothuntilnearlyboiling.Reducetheheattomedium-low.Whiskintheflourateaspoonatatime,over5minutes(stopaddingwhen thegravyobtains thedesired thickness).Pour in thecoconutmilkandstirwell.Add theonionpowder,garlicpowder,andsalt.Return thereservedsausage to theskilletandsimmeroverlowheatfor5minutes.Addadditionalsalttotaste.

Ladlethegravyontothebiscuitsjustbeforeserving.


HERBEDBISCUITSANDGRAVY

STRAWBERRY-COCONUTBISCUITS


Makes20biscuits

Allright,Imayhavepushedthe30-minutetimeenvelopeherejustbyabit…butitissoworthit!Thesebiscuitsareexceptionallytastyanddeliciouslycrumblywithastreusel-likesurface.Yourfamilywillsurelyforgiveyoutheextra5orsominutes!

¼cupgroundgoldenflaxseeds¾cupcoldwater1cupcoconutflour½cupshreddedunsweetenedcoconutSweetenerequivalentto

2tablespoonssugar1teaspoonbakingsoda¼teaspoonseasalt¾cupstrawberries,finelychopped½cupcoconutoil,melted1egg


Inasmallmugorbowl,combinetheflaxseedsandwaterandstirbriefly.Placeinthefreezerfor5minutes.

Meanwhile, in a large bowl, combine the flour, coconut, baking soda, salt, and strawberries.Mixwell.Stirintheoilandcombinethoroughly.

Removetheflaxseedmixturefromthefreezerandwhiskintheegg.Stirintotheflourmixture.Thedoughwillbesomewhatstiff.Useacookiescooportablespoontoscoopthedoughontothebakingsheet.

Bakefor17minutes,oruntilawoodenpickinsertedinthecenterofabiscuitcomesoutclean.

PERBISCUIT:101calories,2gprotein,5gcarbohydrates,9gtotalfat,7gsaturatedfat,3gfiber,99mgsodium

STRAWBERRY-COCONUTBISCUITS

STRAWBERRY-PEANUTBUTTERPARFAITS


Makes4servings

The flavor of these parfaits is reminiscent of a peanut butter and strawberry jamsandwich.Theycaneasilybemadeaheadoftimeinportablecontainersandeatenonthegoorpackedtotakealongwithyou.

2cupswholemilkplainGreekyogurt¼cupnaturalno-sugar-addedpeanutbutter¼cupcreamSweetenerequivalentto

¼cupsugar1teaspoonvanillaextract2tablespoonsgroundgoldenflaxseeds1cupslicedstrawberries¼cuplightlysaltedroastedpeanuts,chopped

In a medium bowl, combine the yogurt and peanut butter, mixing until blended. Stir in thecream,sweetener,vanilla,andflaxseedsandmixwell.In2smallbowlsorparfaitglasses,spoonone-quarterof theyogurtmixtureand topwithhalfof thestrawberries.Divide the remainingyogurtmixturebetweenthe2bowls.Topwiththeremainingstrawberriesandthepeanuts.


STRAWBERRY–PEANUTBUTTERPARFAITS

KEFIRSMOOTHIESEachrecipeyieldsapproximately1¼cups.Allrecipes,ofcourse,canbedoubledortripledtomakeabatchthatwilllastseveraldaysintherefrigerator.


PIÑACOLADASMOOTHIE

Makes1serving

A healthy breakfast or snack, the tropical flavors of this piña colada smoothie willpersuadeanyspouseorchild that thewheat-free lifestyle is everybitas interestingasawheat-containing one!Optionally,mix in some rawpumpkin seeds, sunflower seeds, ordry-roastedpistachios.

¾cupkefirorwholemilkyogurt2tablespoonscrushedunsweetenedpineapple3tablespoonsshreddedunsweetenedcoconutSweetener(optional)

Inalargeglass,combinethekefiroryogurt,pineapple,coconut,andsweetener(ifdesired).Stirwell.


APPLEPIESMOOTHIE

Makes1serving

Withalltheflavorsofasliceoffreshlybakedapplepie,thissmoothiecanbeservedasastand-alonebreakfast,asadelicioustoppingforvanillaicecream,orasasimpledessert.

1cupkefirorwholemilkyogurt2tablespoonsfinelychoppedappleSweetenerequivalentto

2tablespoonssugar¼teaspoongroundcinnamon¼teaspoongroundnutmeg

Inalargeglass,combinethekefiroryogurt,apple,sweetener,cinnamon,andnutmeg.Stirwell.


CHOCOLATE-COCONUTSMOOTHIE

Makes1serving

Ifyoulovechocolatewithoutcoconut,justleaveoutthecoconut.Andthemintextractwasadded for youmint lovers, but it’s optional. For extra decadence, add somemini darkchocolatechips.

1cupkefirorwholemilkyogurt2tablespoonsunsweetenedshreddedcoconut2teaspoonsunsweetenedcocoapowderSweetenerequivalentto

2tablespoonssugar3dropsnaturalpeppermintextract(optional)

Inalargeglass,combinethekefiroryogurt,coconut,cocoa,sweetener,andpeppermintextract(ifdesired).Stirwell.


QUICKMUFFINSQuickmuffinsaresingle-servemuffinsthatyoumakeinamugorramekin.Becausetheycanbemadeinamicrowave,theentireprocesstakesabout5minutes,perfectforaquick,on-the-run,healthybreakfastinthemorning.Ifdesired,quickmuffinscanalsobebakedintheovenusinganovenproof ramekin.Bake at 375°F for 25minutes, or until awoodenpick inserted in thecentercomesoutclean.And,asalways,tasteyourbatterbeforecookingtogaugesweetnessandadjustifneeded.

QUICKMUFFINS

APPLE-SPICEQUICKMUFFIN


Makes1muffin

Thisbasicmuffincanbemadespicierbyadding⅛teaspooncloves,finelychoppedapples,and more applesauce, particularly if you are not too concerned with carbohydrateexposure(suchaswithkidsorseriousathletes).

½cupAll-PurposeBakingMix(page19)¼teaspoongroundcinnamon⅛teaspoongroundnutmegSweetenerequivalentto

1tablespoonsugarPinchofseasalt

1egg2tablespoonsunsweetenedapplesauce1tablespoonbutter,melted

Inamediumbowl,combinethebakingmix,cinnamon,nutmeg,sweetener,andsalt.Whiskintheegg.Addtheapplesauceandbutter,andwhiskthoroughly.Usearubberspatula toscrapethemixtureintoalargemugora10-ounceramekin.

Microwaveonhighpowerfor2minutes,oruntilawoodenpickinsertedinthecentercomesoutclean.Allowtocoolfor5minutes.

PERMUFFIN:506calories,19gprotein,19gcarbohydrates,43gtotalfat,11gsaturatedfat,10gfiber,644mgsodium

TRIPLE-BERRYQUICKMUFFIN


Makes1muffin

Thesesimple,quickmuffinsarepackedwithhealthyingredients:nuts,berries,andplentyof protein and good-for-you fats. For crunch, consider adding dry-roasted (unsalted)pistachiosorcashew,walnut,orpecanfragments.

½cupAll-PurposeBakingMix(page19)¼teaspoongroundcinnamonSweetenerequivalentto

1tablespoonsugarPinchofseasalt1egg2tablespoonsmilk1tablespoonbutter,melted¼cupfrozenorfreshmixedberries

Inamediumbowl,combinethebakingmix,cinnamon,sweetener,andsalt.Whiskintheegg.Add the milk, butter, and berries and whisk thoroughly. Use a rubber spatula to scrape themixtureintoalargemugora10-ounceramekin.

Microwaveonhighpowerfor2minutes,oruntilawoodenpickinsertedinthecentercomesoutclean.(Ifusingfreshberries,microwavefor1½minutes.)Allowtocoolfor5minutes.


COCONUT-CHOCOLATEQUICKMUFFIN


Makes1muffin

Ifaricher,thoughhigherincarbohydrate/sugarmuffinisdesired(suchasforthekids),addatablespoonofdarkchocolatechipspriortomicrowavingortopwithdarkchocolateshavingsaftermicrowaving.

½cupAll-PurposeBakingMix(page19)2teaspoonsunsweetenedcocoapowder1tablespoonunsweetenedshreddedcoconut¼teaspoongroundcinnamonSweetenerequivalentto2tablespoonssugar

Pinchofseasalt1egg2tablespoonsmilk1tablespoonbutter,melted

In amedium bowl, combine the bakingmix, cocoa, coconut, cinnamon, sweetener, and salt.Whiskintheegg.Addthemilkandbutterandwhiskthoroughly.Usearubberspatulatoscrapethemixtureintoalargemugor10-ounceramekin.

Microwaveonhighpowerfor2minutes,oruntilawoodenpickinsertedinthecentercomesoutclean.Allowtocoolfor5minutes.


BLUEBERRYCHEESECAKEFRUITCUPS


Makes4servings

Cananybodyturndownblueberrycheesecakeforbreakfast?

Remember: In the wheat-free lifestyle, problem ingredients are replaced with healthyingredients. Thismeans that dishes like these simpleBlueberryCheesecake FruitCupscanserveasahealthybreakfast.

1cupheavycream8ouncescreamcheese,softenedSweetenerequivalentto⅓cup

sugar,ortotaste½teaspoonlemonextract½cupwholemilkplainGreekyogurt1cupblueberries½cupchoppedwalnuts

Inachilledmediumbowl,whipthecreamwithanelectricmixerfor3to4minutes,oruntilstiffpeaksform.Setaside.

Inanothermediumbowlusing thesamebeaters,beat thecreamcheesefor1minute,oruntilcreamy. Add the sweetener, lemon extract, and yogurt and beat for 1 minute, or just untilblended.Gently fold in thewhipped cream untilwell combined. Fold in the blueberries andwalnuts.

Evenlydivideinto4parfaitglassesorservingdishes.Serveimmediately,orchilluntilfirm,ifdesired.


BREAKFASTNUTMIXPREPTIME:10MINUTES|TOTALTIME:20MINUTES+COOLINGTIME

Makes9cups

Here’syouranswer tobreakfast cereal—but this cerealhasnoneof theproblemsof thestuffthatlinesanentireaisleatyoursupermarket!Servethisnutmixwithsomecoconutmilk,almondmilk,ordairymilk,coldorhot.Topwith¼cupfresh,dried,orfreeze-driedunsweetenedpomegranateorotherdriedunsweetenedberriesperserving.

I make use of the modest fruit sugar in raisins. If you’re serving the granola to yourchildrenandtheypreferitsweeter,addjustabitofsteviaorothersweetener.Theuseofraisinswillallowyoutominimizetheuseofsweetener.

¼cupraisins½cupcoconutmilk2tablespoonscoconutoil,melted1teaspoonvanillaextract½teaspoonalmondextract2cupsrawsunflowerseeds2cupsrawpumpkinseeds1cuprawchoppedpecans1cuprawslicedalmonds2cupsunsweetenedcoconutflakes


Inafoodchopperorfoodprocessor,choporpulsetheraisinsuntilreducedtoapaste.Placeinasmall bowl and add the coconutmilk and oil.Mix thoroughly. Add the vanilla and almondextractandstirtocombine.Setaside.

Ina largebowl,combine thesunflowerseeds,pumpkinseeds,pecans,almonds,andcoconut.Stirinthereservedraisinmixtureuntilwellmixed.

Spreadonalargebakingsheetandbakefor15minutes,stirringonce,oruntillightlybrowned.Removeandallowtocool.

PER½CUP:329calories,9gprotein,11gcarbohydrates,28gtotalfat,11gsaturatedfat,4gfiber,7mgsodium

BREAKFASTNUTMIX

LIGHTMEALSANDSIDEDISHES

CreamofMushroomSoupwithChivesCurryCauliflowerSoupTomatoandFennelSoupEggDropSoupHamburgerSoupNewOrleansGumboCreamofCrabSoupNewEnglandClamChowderTuna-TomatoMeltsEggplantCapreseStacksCrab-StuffedDeviledEggsWasabiDeviledEggsRoastBeefSandwicheswithHorseradishMayonnaiseAvocado-HamSandwichesMuffulettaSandwichesProsciutto-ProvoloneFocacciaPepperoniBreadItalianSausageMeatballswithRedWineSauceOpen-FacedChickenCapreseFocacciaBaconandBalsamicChickenWrapsAvocado,Bacon,andEggSandwichesTex-MexEggSaladWrapsHotCapreseSandwichesBalsamicMushroomWrapsPepperoniPizzaWrapsLoxWrapsTuna-SpinachBurgersZucchiniCakesAlmondButterandJamSandwichArtichokes,Pancetta,andKalewithShavedParmesan

BrusselsSproutsGratinButteredCabbageCajunKaleHerbesdeProvenceMushroomsItalianMarinatedMushroomsCrab-StuffedPortobellosSpinachGratinAngelHairSquashZucchiniNoodlesRoastedZucchini,Squash,andTomatoMedleyCurried“Rice”PorkFried“Rice”

CREAMOFMUSHROOMSOUPWITHCHIVESPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes8servings

Wheat-freeanddairy-free,thiscreamymushroomsoupmakesafillingmealbyitselforasubstantialaccompanimenttopork,chicken,orbeefdishes.

Ifdairyavoidanceisnotanissueforyou,theoliveoilcanbesubstitutedwithbutter,andthecoconutmilksubstitutedwithcream,half-and-half,orwholemilk.

2tablespoonsextra-virginoliveoil1yellowonion,finelychopped2clovesgarlic,minced16ouncesbabybella,cremini,orbuttonmushrooms,coarselychopped1teaspoonseasalt,ortotaste½teaspoongroundblackpepper3cupschickenstock1can(14ounces)coconutmilk2tablespoonschoppedfreshchives

Ina large skilletovermedium-highheat,heat theoil.Cook theonion for3minutes,oruntilsoft.Addthegarlicandcookfor1minute.Addthemushrooms,salt,andpepper.Reducetheheattomedium,cover,andcookfor5minutes,oruntilthemushroomsaresoftened.

Stirinthechickenstockandcoconutmilk.Bringtoaslowboilandsimmerfor3minutes.

Ladleorpourthemixtureintoablenderandblenduntilsmooth(inbatches,ifnecessary).Servetoppedwiththechives.


CREAMOFMUSHROOMSOUPWITHCHIVES

CURRYCAULIFLOWERSOUP


Makes4servings

Aswithmost dishes in ourwheat-freeworld, this soup is deceptively filling. This rich,thick cauliflower soup,with the flavor of curry,willwarmyour insides and satisfy youservedbyitselforwithfingersandwiches,biscuits,oragreensalad.

2tablespoonsextra-virginoliveoil1largeonion,halvedandsliced1largeheadcauliflower,chopped2tablespoonscurrypowder1teaspoongroundcumin¼teaspoonseasalt4cupschickenstock,divided1cupheavycreamorcannedcoconutmilk

In a large saucepan overmedium-high heat, heat the oil.Add the onion and cauliflower andcook for10minutes,oruntilbrowned.Stir in thecurrypowder, cumin, and salt.Cook for1minute.Add 2 cups of the stock, and bring to a boil.Reduce the heat tomedium and cook,covered,for8minutes,oruntilthecauliflowerisverytender.

Ladle or pour the mixture into a blender and blend until smooth (in batches, if necessary).Returntothesaucepanwiththecreamorcoconutmilkandtheremaining2cupsstock.Stirtocombine.Cookfor5minutes.


TOMATOANDFENNELSOUP


Makes4servings

This simple soup recipe requires only a fewminutes of preparation, but yields a tasty,fillingaccompanimenttoanymeatdish.Optionally,addchickenorporkbybrowningthemeatfirst,thentossingitintothemix.

¼cupextra-virginoliveoil1largeyellowonion,thinlysliced1bulbfennel,halved,cored,andthinlysliced2clovesgarlic,minced2½cupschickenstock1can(14.5ounces)dicedtomatoes½teaspoonseasalt

Inalargeskilletovermedium-highheat,heattheoil.Cooktheonion,fennel,andgarlicfor10minutes, or until very soft. (Reduce the heat tomedium, if necessary, to keep the vegetablesfromoverbrowning.)

Add the stock, tomatoeswith their juice, and salt and bring to a boil. Reduce the heat to asimmer,cover,andcookfor10minutes.


EGGDROPSOUP


Makes4servings

This Chinese restaurant favorite is healthy and simple to re-create, though minus theunhealthy thickeners often used. This basic recipe is easily modified by adding, forinstance,atablespoonofSrirachasauceorsomestir-friedvegetables.

4cupschickenstock1teaspoongratedfreshginger1teaspoontamariorgluten-freesoysauce¼teaspoonseasalt2teaspoonscoconutflour2eggs,whisked3scallions,sliceddiagonally

Inalargesaucepan,bringthestock,ginger,tamariorsoysauce,andsalttoaslowboil.Stirintheflouruntildissolved.Turnofftheheat.Fromapproximately8to10"abovethesoup,slowlydrizzle in the eggs while stirring the soup slowly in a circular motion. Continue to stir forapproximately30secondsaftertheeggshavebeenpouredin.

Stirinthescallionsandserve.


HAMBURGERSOUP


Makes4servings

Thiskid-pleaserisaneasytummy-filler,andalsoeasytoadapttopersonaltaste.Itcanbetoppedwithsourcream,gratedRomanoorParmesancheese,oranothershreddedcheeseofyourchoosing.

2tablespoonsextra-virginoliveoil1yellowonion,finelychopped2carrots,sliced1greenbellpepper,coarselychopped2ribscelery,halvedlengthwiseandsliced1poundgroundbeef1teaspoonItalianSeasoningMix(page56)¼teaspoonseasalt4cupsbeefstock

In a large skillet over medium-high heat, heat the oil. Cook the onion, carrots, pepper, andcelery,stirringoccasionally,for3minutes,oruntilstartingtosoften.Addthebeefandcookfor3minutes,oruntilbarelypink.Addtheseasoningmixandsaltandcookfor1minute.

Pourinthestockandbringtoaboil.Reducetheheattomediumandsimmerfor10minutes,oruntilthevegetablesaresoftened.


NEWORLEANSGUMBOPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes4servings

ItseemslikeeveryonefromLouisianahasafavoriterecipeforgumbo.Allinvolvevariousmethods to thickentheroux.Here, for thesakeofadhering to the30-minute timeline, Iusecoconutflourratherthanthetraditionalmethods,atechniquethatshavesoffabout15ormoreminutes.Thisrecipecanserveasthebasisforanynumberofvariations,suchassubstitutingshrimpforthechicken.

2tablespoonsextra-virginoliveoilorcoconutoil1poundandouillesausage,sliced1poundboneless,skinlesschickenbreasts,cutintocubes3cupschickenstock,divided2–3tablespoonscoconutflour1largeonion,finelychopped2garliccloves,minced1largegreenbellpepper,chopped1teaspoonCajunSeasoningMix(page58)1can(14.5ounces)dicedtomatoes

In a large skillet or saucepan over medium-high heat, heat the oil. Cook the sausage andchicken, stirring occasionally, for 7 minutes, or until lightly browned. Reduce the heat tomedium.Withaslottedspoon,transferthesausageandchickentoabowl,leavingtheliquidintheskillet,andsetaside.

Pour1cupofthechickenstockintheskilletorsaucepan.Stirinthecoconutflour,1tablespoonevery30seconds,untilthedesiredthicknessisachieved.

Addtheonion,garlic,pepper,andseasoningmix.Cook,stirringoccasionally,for3minutes,oruntilthevegetablesbegintosoften.

Returnthereservedsausageandchickentotheskilletorsaucepan,alongwiththetomatoeswiththeirjuiceandtheremaining2cupschickenstock.Coverandcookfor8minutes,oruntilthechickeniscookedthroughandthevegetablesaresoftened.


CREAMOFCRABSOUP


Makes8servings

Here’s the creamiest of cream soups, thickened the good, old-fashioned way withoutcornstarch,wheatflour,orotherthickeners.

1tablespoonbutter2shallots,minced1smallredbellpepper,finelychopped3ouncescreamcheese,cutintocubes4cupsheavycream½teaspoonseasalt¼teaspoongroundblackpepper1poundbackfinlumpcrabmeat2tablespoonssherry1teaspoonCajunSeasoningMix(page58)

Inamediumsaucepanovermediumheat,meltthebutter.Cooktheshallotsandbellpepperfor5minutes,oruntiltender.Addthecreamcheeseandstirfor1minute,oruntilmelted.Stirinthecream,salt,andblackpepper.Heatuntilthemixturejustbeginstosimmer(donotboil).

Reduce the heat to medium-low and simmer for 5 minutes, stirring frequently. Stir in thecrabmeat,sherry,andseasoningmixandcookfor5minutes,oruntilheatedthrough.


NEWENGLANDCLAMCHOWDER


Makes4servings

Here’showyoumakeaNewEnglandClamChowderwithnoproblemingredients.Enjoythisheart-warminganddeliciousdishwithsomePestoBreakfastBiscuits(page77).

This clam chowder can be made using half-and-half or coconut milk. The non-dairycoconutversionissurprisinglytastyandrich.

12ouncesbacon,cutinto1"pieces1onion,finelychopped3ribscelery,halvedandsliced2cupshalf-and-halforcannedcoconutmilk2teaspoonsdriedthyme1smallheadcauliflower,choppedinto½"pieces¼teaspoonseasalt1can(10ounces)clams

In a large saucepan over medium-high heat, cook the bacon for 5 minutes, or until cookedthroughbutnotcrispy.Withtongsoraslottedspoon,removethebacon,leavingthedrippings,andplaceonaplate.Setaside.

Addtheonionandceleryandcook,stirringfrequently,for3minutes,oruntilstartingtosoften.Stir in the half-and-half or coconut milk, thyme, cauliflower, and salt. Bring to a simmer.Reduce the heat tomedium-low, cover, and simmer, stirring occasionally, for 15minutes, oruntilthecauliflowerissoftened.

Addthereservedbaconandtheclamswiththeirjuice.Coverandcookfor3minutes,oruntilheatedthrough.


TUNA-TOMATOMELTS


Makes4servings

Whiletheycanbeeatenaslunchbythemselves,orasasidedishwithdinner,theseTuna-TomatoMeltsalsomakeawonderful,healthy,andfillingbreakfastalternative.

2cans(5ounceseach)wild-caughttuna,drained½cupMayonnaise(page40orstore-bought)1tablespoonDijonmustard1ribcelery,finelydiced2scallions,thinlysliced1cupshreddedCheddarcheese,divided4largeplumtomatoes,halvedlengthwise

Preheattheovento375°F.Lightlygreaseashallow1½-or2-quartbakingdish.

Inamediumbowl,withaforkorthebackofaspoon,breakupthetunaintosmallchunks.Addthemayonnaise,mustard,celery,scallions,and½cupofthecheeseandmixuntilwellblended.

Usingaspoon,scoopoutthefleshofeachtomatohalfanddiscard.Filleachhollowedtomatohalfwiththetunamixture,moundingslightly,andplaceinthebakingdish.

Bakefor8minutes,oruntilhot.Removefromtheovenandturntheoventobroil.Whilethebroilerisheating,topeachtomatohalfwith1tablespoonoftheremainingcheese.Broilfor2minutes,oruntilthecheeseismeltedandbubbly.


TUNA-TOMATOMELTS

EGGPLANTCAPRESESTACKSPREPTIME:15MINUTES|TOTALTIME:30MINUTES

Makes4servings

Eggplant,basil,andParmesanandmozzarellacheesescombinetomakeaconfidentmaindish all by itself or a bold side dish alongside a shirataki noodle or spaghetti squash“pasta”dishtoppedwithmarinarasauce.

1eggplant,cutintoeight¼"-thickslices½cupgroundgoldenflaxseeds½cupfinelygratedParmesancheese,divided½teaspoonItalianSeasoningMix(page56)½teaspoonseasalt1egg,beaten4tablespoonsoliveoil,divided2tomatoes,eachcutintofour½"-thickslices16largefreshbasilleaves8ouncesfreshmozzarella,cutinto4equalslices

Lightlygreaseabakingsheet.

Inashallowbowlordish,combinetheflaxseeds,¼cupof theParmesan, theseasoningmix,andsalt.Placetheegginanothershallowbowlordish.Dipasliceoftheeggplantintotheegguntil both sides are moistened. Dredge in the flaxseed mixture to coat. Place the breadedeggplantonaplate.Repeatuntilallthesliceshavebeencoated.

Inalargeskilletovermediumheat,heat2tablespoonsoftheoiluntilhot.Cooktheeggplant,covered,for8minutes, turningonce,oruntilbrownedonbothsidesandtenderwhenpiercedwithafork.Ifneeded,add1tablespoonoftheremainingoilduringcooking.Transfertoaplatelinedwithapapertowel.

Meanwhile, preheat thebroiler.Place the tomato slices in a single layeron thebaking sheet.Drizzle with the remaining 1 tablespoon oil and sprinkle each with ½ tablespoon of theremainingParmesan.Broilfor4minutes,oruntillightlybrowned.Removeandsetaside.

On4plates,placethe4largesteggplantslices.TopeachslicewithabroiledParmesantomato,

2 basil leaves, and a mozzarella slice. Top with the remaining eggplant slices, a Parmesantomato,and2basilleaves.


EGGPLANTCAPRESESTACKS

CRAB-STUFFEDDEVILEDEGGSPREPTIME:10MINUTES|TOTALTIME:10MINUTES

Makes12

Here’saquickvariationonstandarddeviledeggsmademoreinterestingwiththeadditionofcrabmeat.

6hard-cookedeggs,peeledandhalvedlengthwise1can(6ounces)crabmeat,drained¼cup+1tablespoonMayonnaise(page40orstore-bought)½teaspooncelerysalt1tablespoonchoppedfreshparsley

Placetheeggyolksinamediumbowl.Arrangetheeggwhitesonaservingplate.

Usingafork,mashtheeggyolks.Addthecrabmeat,mayonnaise,andcelerysalt.Stiruntilwellcombined.Spoonthemixtureevenlyintotheeggwhitehalves.

Sprinkletheparsleyoverthetopofeachegghalf.

PEREGGHALF:91calories,6gprotein,0gcarbohydrates,8g total fat,2gsaturatedfat,0gfiber,124mgsodium

WASABIDEVILEDEGGSPREPTIME:10MINUTES|TOTALTIME:10MINUTES

Makes12

Here’sauniqueandsimplevariationonthefamiliardeviledegg—anAsianversionwiththezingofwasabi.

6hard-cookedeggs,peeledandhalvedlengthwise3tablespoonsMayonnaise(page40orstore-bought)1teaspoonwasabipowder½teaspoongroundginger½teaspoonricevinegar

Placetheeggyolksinamediumbowl.Arrangetheeggwhitesonaservingplate.

Usingafork,mashtheeggyolks.Addthemayonnaise,wasabi,ginger,andvinegar.Stiruntilwellcombined.Spoonorpipethemixtureevenlyintotheeggwhitehalves.

PEREGGHALF:64calories,3gprotein,0gcarbohydrates,5g total fat,1gsaturatedfat,0gfiber,54mgsodium

ROASTBEEFSANDWICHESWITHHORSERADISHMAYONNAISE


Makes2servings

Hereisthetraditionaldeli-styleroastbeefsandwichmadewithSandwichBread,slatheredwithahorseradishmayonnaise,andcombinedwithcheeseandredonion.

¼cupMayonnaise(page40orstore-bought)2teaspoonspreparedhorseradish4slicesSandwichBread(page20)4ouncesdeli-slicedroastbeef2ouncesslicedSwiss,provolone,orAsiagocheese¼smallredonion,verythinlysliced

Inasmallbowl,combinethemayonnaiseandhorseradish.

Spread2slicesofbreadwith1tablespoonof themayonnaisemixtureeach.Layerhalfof theroastbeef,cheese,andoniononeachsliceofbread.Spreadtheremainingmayonnaisemixtureontop.Topwiththeremaining2slicesofbread.Ifdesired,microwaveonhighpowerfor20secondstomeltthecheese.


AVOCADO-HAMSANDWICHES


Makes2servings

This simplesandwichpresents severalpossibilities foruniquevariations justbyalteringthetopping.Addthinlyslicedtomatoesorsproutsforothereasyvariations.Forachangeofpace,youcanalsoreplacethehamwithotherlunchmeat—wheatfree,ofcourse!

4slicesBasicFocacciaFlatbread(page21)orSandwichBread(page20)1avocado,halved,pitted,peeled,andsliced,or4tablespoonsGuacamole(page32)½smallredonion,thinlysliced4ouncesslicedham2–3tablespoonsHerbedRanchDressing(page44),CreamyTomato-CilantroDressing(page47),orSpicyHummus(page33)

Top2slicesofbreadwiththeavocado,onion,andham.Drizzlewithyourchoiceofdressingorhummus.Topwiththeremaining2breadslices.


MUFFULETTASANDWICHESPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes4servings

ThistraditionalNewOrleanssandwich,drippingwitholiveoilandchoppedolives,comesinmanydifferentversions,eachwithenthusiasticfollowers.Besidesnotusingwheat-basedbread,IdepartfromtheusualroutinebyusingAsiagocheeseforanextra-cheesy“kick.”

Muffulettaisproperlyservedonsesameseed–coatedbread.So,ifadheringtotraditionisimportanttoyou,makeyourBasicFocacciaFlatbreadwithsesameseedssprinkledontop.

4slicesBasicFocacciaFlatbread(page21)¼cupmuffulettaspreadortapenade4ouncesslicedham2ouncesslicedpepperoni2ouncesslicedmortadella4ouncesslicedprovolonecheese2ouncesslicedAsiagocheese

Spread 2 slices of bread with the muffuletta spread or tapenade. Top evenly with the ham,pepperoni, mortadella, provolone, and Asiago. Top with the remaining 2 slices of bread.Carefullysliceeachsandwichinhalf.


MUFFULETTASANDWICHES

PROSCIUTTO-PROVOLONEFOCACCIA


Makes4servings

This unique sandwich provides amedley of Italian flavors: aged prosciutto, provolone,artichokes,andsun-driedtomatoes.

4slicesBasicFocacciaFlatbread(page21)orHerbedFocacciaFlatbread(page22)2cupsbabyspinach2ouncesprosciutto4slicesprovolonecheese4cannedartichokehearts,sliced2tablespoonsSun-DriedTomatoItalianDressing(page50)orotherItaliandressing


Onabakingsheet,arrangetheflatbreadslices.Topevenlywiththespinach,prosciutto,cheese,andartichokes.Bakefor3minutes,oruntilthecheeseismelted.Drizzlewiththedressing.


PEPPERONIBREAD


Makes8servings

If you see the kids gobble this Pepperoni Bread down, don’t be fooled: It just looksunhealthy!Afterall,this“bread”isreallyjustmadeofgroundnuts,coconut,cheese,eggs,andpepperoni. Serve this sidedishalongsidea shirataki or spaghetti squashpastadishtoppedwithMarinara Sauce (page 34), or just serve the bread and sauce without anypasta.

1cupshreddedmozzarellacheesedivided2cupsAll-PurposeBakingMix(page19)2tablespoonsextra-virginoliveoil2eggs,lightlywhisked1teaspoonItalianSeasoningMix(page56)2ouncespepperoni,thinlysliced


Inafoodprocessor,pulse½cupofthecheeseuntilit’sagranularconsistency.Inalargebowl,combinethecheesewiththebakingmix.Stir in theoilandeggsuntil thoroughlymixed.Thedoughwillbethickbutmoist.

Withmoistenedhands,spreadthedoughontothebakingsheetandformintoa10"×10"squareabout½" thick. Sprinkle the seasoningmix over the dough.Arrange the pepperoni over thedough,followedbytheremaining½cupcheese.

Usingtheparchmentpaper,carefullyrolloneendofthebread,likeajellyroll,untilthedoughisfullyrolled.(Itmaycrackinitially,buttheouterlayerwillbeintact.)Bakefor20minutes,oruntillightlybrowned.

Allowtocoolfor5minutesbeforeslicing.


PEPPERONIBREAD

ITALIANSAUSAGEMEATBALLSWITHREDWINESAUCE


Makes4servings

These meatballs can go anywhere conventional meatballs can go: alone as an horsd’oeuvre,ontopofshiratakinoodles,orbythemselvesasacasualmaindishwithagreensaladorsteamedgreenbeans,kale,broccoli,orasparagus.

AnygroundmeatcanbesubstitutedfortheItaliansausage.

1poundgroundItaliansausage2tablespoonsgroundgoldenflaxseeds1egg½teaspoonItalianSeasoningMix(page56)¼teaspoonseasalt2tablespoonsextra-virginoliveoilorcoconutoil2tablespoonstomatosauce¼cupdryredwine

In a large bowl, combine the sausage, flaxseeds, egg, seasoning mix, and salt and mixthoroughly.Forminto1½"balls.

Inalargeskilletovermedium-highheat,heattheoil.Cookthemeatballsfor2minutes,turningto brown all sides.Reduce the heat tomedium-low, cover, and cook for 12minutes, stirringfrequently,oruntilnolongerpink.

Withaslottedspoon,transferthemeatballstoaservingbowl.

In the same skillet over low heat, cook the tomato sauce andwine for 2minutes, stirring toloosen any brown bits from the bottom of the skillet, or until heated through. Pour overmeatballs.


OPEN-FACEDCHICKENCAPRESEFOCACCIA


Makes4servings

The flavors of fresh basil, mozzarella cheese, and tomato that make Caprese salads aperennial favorite combine to make a delightful and quick open-faced sandwich.Optionally,drizzleafewdropsofbalsamicvinegaroverthetopwhenaddingthebasil.

4slicesBasicFocacciaFlatbread(page21)2–3tablespoonsItalianSeasoningMix(page56)½teaspoonseasalt2boneless,skinlesschickenbreasthalves1largetomato,cutinto4slices4ouncesmozzarellacheese,sliced¼cuptornfreshbasil

Placetheovenrack6"fromtheheatsourceandpreheattheoventobroil.Placethefocacciaonabakingsheet.Setaside.Greaseabakingpan.

Inalargeresealableplasticbag,combinetheseasoningmixandsalt.Addthechickenandshaketocoat.

Place the chicken in the baking pan and broil for 12 minutes, turning once, or until athermometerinsertedinthethickestportionregisters165°Fandthejuicesrunclear.Letstandfor5minutes.Cutintothinslices.

Divide the chicken, tomato, and cheese among the focaccia. Broil for 1minute, or until thecheeseismelted.Sprinklethebasiloverthetopofeach.


BACONANDBALSAMICCHICKENWRAPS


Makes4servings

Thecombinationofbaconandreducedbalsamicvinegaraddsawonderfuldimensionofflavortothischickenwrap.AddslicedtomatoesorGuacamole(page32)forvariation.

2tablespoonsextra-virginoliveoil1boneless,skinlesschickenbreast,cutintothinstrips4slicesthick-cutbacon4ouncesportobellomushrooms,sliced2tablespoonsbalsamicvinegar4FlaxseedWraps(page26)2cupsshreddedromainelettuce

Inalargeskilletovermedium-highheat,heattheoil.Cookthechicken,bacon,andmushroomsfor 8minutes, or until the chicken is no longer pink, the bacon is cooked through, and themushroomsaregolden.Withaslottedspoon,transferthechickenandbacontoaplateandsetaside.

Reducetheheattolow.Addthevinegartothemushroomsintheskillet.Simmer,stirring,for1minute,oruntilthevinegarhasreduced.Removefromtheheat.

Laythewrapsonaworksurface.Arrangethereservedchickenandbacondownthecenterofeachwrap.Topwiththelettuceandmushroommixture.Rollup.


BACONANDBALSAMICCHICKENWRAP

AVOCADO,BACON,ANDEGGSANDWICHES


Makes2servings

The combination of Cajun spices and bacon is surprisingly mouthwatering, especiallyalong with the cool, creamy feel of fresh avocado. Don’t let the small size of thesesandwichesfoolyou:Theyarewonderfullyfilling!

4slicesthick-cutbacon2eggs4slicesSandwichBread(page20)¼cupSpicyCajunMayo(page42)1avocado,halved,pitted,peeled,andsliced

Inalargeskilletovermediumheat,cookthebaconuntilcookedthrough.Removeandsetaside.Breaktheeggsintotheskillet,keepingthemseparate.Breaktheyolksopenandcookuntilfirm.Optionally,useacirculareggmoldtomaintaina“clean”eggshape.

Spread2ofthebreadsliceswith1tablespoonofthemayo.Layereachwiththereservedbacon,1 egg, and the avocado. Spread the remaining mayonnaise on top, and then top with theremaining2breadslices.


TEX-MEXEGGSALADWRAPS


Makes4servings

Taco seasoningandDijonmustard livenupold-fashionedegg salad tomakeadeliciouswrap.Servewithoneofthecreamsoupsinthiscookbook,suchasCreamofMushroomSoupwithChives(page92),andyouwillbefilledtobursting!

6hard-cookedeggs,peeledandchopped½cupMayonnaise(page40orstore-bought)1tablespoonDijonmustardor2teaspoonsmustardpowder2teaspoonsTacoSeasoningMix(page57)1smallonion,finelychopped1smalltomato,finelychopped4FlaxseedWraps(page26)2cupsBostonlettuce,saladgreens,spinach,orarugula

In a large bowl, combine the eggs,mayonnaise,mustard, seasoningmix, onion, and tomato.Mixthoroughly.

Placethewrapsonaworksurface.Dividetheeggsaladamongthewraps,spreadingitdownthecenterofeachwrap.Topwiththegreens.Rollup.


HOTCAPRESESANDWICHESPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes2servings

IfyouloveasimplebutelegantCapresesalad,you’lllovethisequallysimpleandelegantsandwichbasedonthesametheme!

Useripe,juicytomatoes,preferablybeefsteakoranyheirloomvarietiesyoucanfind(orgrow!).

4slicesBasicFocacciaFlatbread(page21)2ouncesslicedmozzarellacheese2mediumtomatoes,sliced12mediumtolargefreshbasilleaves,slicedlengthwise3–4teaspoonsSpicyItalianDressing(page49)

Place1sliceof flatbreadonaplateand layerwith thecheeseand tomatoes.Scatter thebasilovereach.Drizzlewiththedressing.Topwithanothersliceofbread.

Oneatatime,microwaveonhighpowerfor30to60secondstomeltthecheese.Orheatina325°Fovenfor3to4minutes,oruntilthecheeseismelted.


BALSAMICMUSHROOMWRAPSPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

Mushrooms—which are rich in potassium, niacin, trace minerals, soluble fiber, anduniquephytochemicals—areunsungheroesofnutrition,soyoucannevergettoomuchofthem! They are increasingly being recognized as providing unique anti-inflammatory,immune-enhancing,evencancer-protectiveeffects.

Anothervariationonthisbasic theme:Use largeportobellomushrooms,slice them,andgrill.Addthegrilledportobelloslicestothewrapsbeforerolling.

2tablespoonsoliveoil1smallonion,finelychopped16ouncesslicedportobelloorbuttonmushrooms1mediumgreenbellpepper,sliced1clovegarlic,minced2tablespoonsbalsamicvinegar½teaspoonseasalt4FlaxseedWraps(page26)2cupsbabyspinach,arugula,orlettuce

Inalargeskilletovermediumheat,heattheoil.Cooktheonion,mushrooms,andpepperfor2minutes, stirring frequently.Add the garlic and cook for 1minute.Add the vinegar and salt.Cookfor3minutes,oruntilthevinegarhasnearlyevaporated.

Placethewrapsonaworksurface.Spreadthemushroommixturedownthecenterofeachwrap.Topwiththegreens.Rollup.


PEPPERONIPIZZAWRAPS


Makes4servings

Thiswrapisalmosttooquickandeasy!Aswithmanydishesinourworldminuswheat,don’t let the modest size fool you: These simple wraps are deceptively filling. As withconventional pizza, this basic recipe can be readily modified: Add sautéed onions andgreen bell peppers; replace the pepperoni with salami, sausage, or ground hamburger;addprovolone,Parmesan,orgoatcheese.

4FlaxseedWraps(page26)½cuppizzasauceortomatosauce2ouncespepperoni,sliced8ouncesmozzarellacheese,shreddedorsliced

Placeeachwraponaplate.Spread thepizza sauceor tomato saucedown thecenterof eachwrap.Topwiththepepperoniandsprinklewithcheese.

Oneatatime,microwaveonhighpowerfor30to60secondsorbroilfor30to60secondsintheoventomeltthecheese.Rollup.


LOXWRAPSPREPTIME:5MINUTES|TOTALTIME:5MINUTES

Makes4servings

Loxandcreamcheeseareasimpledietarypleasure,but,ofcourse,thebagelsforthistreatareforbidden inourwheat-free lifestyle.Sohere’sareplacementversionof thefamiliarlox and bagels that uses wheat-free tortillas but keeps the comforting flavors of creamcheese,salmon,andchives.

4Tortillas(page29)4ouncescreamcheese,atroomtemperature4ounceslox2tablespoonscapers,drained2tablespoonsfinelychoppedfreshchives

Placethetortillasonaworksurface.Spreadthecreamcheeseinathinlayerovereachtortilla.Topevenlywiththelox.Arrangethecapersdownthecenterofeach.Sprinklethechivesovereachtortilla.Rollup.


TUNA-SPINACHBURGERSPREPTIME:15MINUTES|TOTALTIME:25MINUTES

Makes4servings

These healthy Tuna-Spinach Burgers, served as is or between two slices of SandwichBread(page20)orBasicFocacciaFlatbread(page21),canbevariedbysimplychoosingamongthedifferentseasoningmixes.

3tablespoonsextra-virginoliveoil,divided1package(6ounces)freshbabyspinach2cans(5ounceseach)wild-caughttuna,drained½smallredbellpepper,finelychopped1tablespoonDijonmustard2tablespoonsMayonnaise(page40orstore-bought)1teaspoonseafoodseasoningorseasoningmixofchoice(pages55–59)1egg⅓cupfinelygratedParmesancheese¼cupchickpeaflour

In a large skillet over medium-high heat, heat 1 tablespoon of the oil until hot. Cook thespinach, stirring frequently, for 2minutes, or just untilwilted. Place in amesh colander andpresstheexcessliquidfromthespinach.Coarselychop.

Inamediumbowl,withaforkorthebackofaspoon,breakthetunaupintosmallpieces.Addthechoppedspinach,pepper,mustard,mayonnaise,seasoningmix,andegg.Mixtogetheruntilwell combined.Stir in thecheeseandchickpea flourandmixwell.Shape themixture into4burgers,about3½"indiameter.

Inthesameskilletovermediumheat,heattheremaining2tablespoonsoiluntilhot.Cooktheburgersfor6minutes,turningonce,oruntilgoldenbrownandheatedthrough.


ZUCCHINICAKES


Makes4servings

Thereareanumberofdifferentways to enjoy these Italian-seasonedZucchiniCakes. Ilike serving them topped with Marinara Sauce (page 34) as a side dish for dinner ortoppedwithafriedorpoachedeggforbreakfast.Theycanalsobebrokenupintopiecestomakeaninterestingtoppingtoasalad,replacingthecroutons,servedwithSpicyItalianDressing(page49).

1zucchini,grated1egg,slightlybeaten2teaspoonsItalianSeasoningMix(page56)½cupshreddedmozzarellacheese¼cupgratedParmesancheese¼cupgroundgoldenflaxseeds2tablespoonsoliveoil

Placethezucchiniinthecenterofacleankitchentowelorpapertowelsandwringorpressoutexcessmoisture.

In a medium bowl, combine the zucchini, egg, seasoning mix, and mozzarella. Add theParmesanandflaxseedsandstirtocombinethoroughly.Dividethebatterinto4equalportionsandforminto4cakes,½"thick.

Ina largeskilletovermedium-highheat,heat theoiluntilhot.Cookthecakesfor7minutes,turningonce,oruntilbothsidesaregoldenbrown.Transfertoaplatelinedwithpapertowels.Serveimmediately.


ALMONDBUTTERANDJAMSANDWICH


Makes1serving

This is amore sophisticated adult version of the oldPB& J sandwich!Almondbutterreplacesthepeanutbutter,butyoucanalsousehazelnutbutter,sunflowerseedbutter,orwhatever other nut or seed butter strikes your fancy. Likewise, you can alter the basicrecipeprovidedforPlum-ChiaJamtouseyourchoiceoffruit.

2slicesSandwichBread(page20)1–2tablespoonsalmondbutter1tablespoonPlum-ChiaJam(page51)orotherno-sugar-addedpreserves

On1sliceofbread,spreadthealmondbutter.Topwiththejamorpreservesandtheremainingsliceofbread.


ARTICHOKES,PANCETTA,ANDKALEWITHSHAVEDPARMESAN


Makes6servings

Thetastecontrastsofthepancetta,artichokes,kale,andParmesancheesemakethisdishadelightforthepalate.Whileitcanablyserveasasidedishalongsideawheat-freepastadishoranymeat,itcanalsomakeahealthyandfillingstand-alonebreakfastorlunch.Forbreakfast,topwithafriedorpoachedegg.

If you don’t have any premade Italian Seasoning Mix on hand, simply substitute 1tablespoondriedoreganoand1teaspoondriedrosemary.

2tablespoonsextra-virginoliveoil4ouncespancetta,slicedinto1"pieces1onion,finelychopped2clovesgarlic,minced1teaspoonItalianSeasoningMix(page56)8ounceschoppedfrozen,thawed,kale1jarorcan(12-14ounces)quarteredartichokes,drained½cupshavedParmesancheese

In a large skillet overmedium-high heat, heat the oil. Cook the pancetta, onion, garlic, andItalianseasoningmixfor5minutes,oruntilthepancettaiscookedthrough.Ifdesired,drainoffanyexcessoil.

Stir inthekaleandartichokes.Reducetheheat tomedium,cover,andcookfor5minutes,oruntilthekaleiswilted.Topwiththecheese.


BRUSSELSSPROUTSGRATIN


Makes4servings

IfyouarenewtotheversatilityofBrusselssprouts,letthisdishgetyouacquainted!Thisisjustoneofthemanywaystoenjoythem—thistimeinagratindish.

Aswithall30-minutemealdishes,don’tletthebutterandcheesefoolyou:Minuswheatandotherunhealthyingredients,thisdisheasilyfitsintoaslimmingandhealthylifestyle.

Ilikeservingthiswithlighterproteins,suchaswhitefishorchicken.

1poundfreshBrusselssprouts,halved1cupwater3tablespoonsbutter,divided¼cupalmondmeal/flour¼cup+3tablespoonsshreddedParmesancheese¼teaspoonseasalt¼teaspoongroundblackpepper½cupheavycream

Preheattheovento400°F.Lightlygreasea2-quartbakingdish.

Inamicrowaveablebowl,placetheBrusselssproutsandwater.Coverandmicrowaveonhighpowerfor5minutes.DrainwellandtosstheBrusselssproutswith1tablespoonofthebutter.

Meanwhile,inasmallbowl,combinethealmondmeal/flour,¼cupofthecheese,thesalt,andpepper.Usingapastryblenderor2forks,cuttheremaining2tablespoonsbutterintotheflourmixtureuntilcrumbly.

ArrangetheBrusselssproutsinthebottomofthebakingdish.PourthecreamovertheBrusselssproutsandsprinkleevenlywiththecrumbtopping.Scattertheremaining3tablespoonscheeseoverthecrumbtopping.

Bakefor20minutes,oruntilgoldenbrownandbubbling.

PERSERVING:310calories,10gprotein,13gcarbohydrates,26gtotalfat,14gsaturatedfat,5

gfiber,365mgsodium

BRUSSELSSPROUTSGRATIN

BUTTEREDCABBAGE


Makes4servings

Althoughultra-simple,IincludethisButteredCabbagerecipebecauseitbothcomfortablyaccompaniesmanyofthemaindishesinthiscookbookandcanalsoserveasthebasisfora variety of interesting side dishes. For instance, startwith bacon, pancetta, or sausagebefore adding the cabbage; addMoroccan or Italian SeasoningMix (pages 55 and 56)alongwiththesaltandpepper;orreplacethewaterwithbeeforchickenbroth.

1tablespoonextra-virginoliveoil1bag(16ounces)shreddedcabbageorcoleslawmix2tablespoonswater2tablespoonsbutter¼teaspoonseasalt¼teaspoongroundblackpepper

Inamediumskilletorwokovermedium-highheat,heat theoiluntilhot.Cook thecabbage,stirring constantly, for 3minutes, or until it begins to soften.Add thewater and continue tocook, stirring frequently, for 2 minutes, or until the cabbage is tender-crisp (or desiredtenderness)andthewaterhasevaporated.Addthebutterandtosstocoat.Seasonwiththesaltandpepper.

PERSERVING:111calories,2gprotein,7gcarbohydrates,9g total fat,4g saturated fat,3gfiber,170mgsodium

CAJUNKALEPREPTIME:5MINUTES|TOTALTIME:30MINUTES

Makes4servings

Using andouille sausage introduces the heady spices of Cajun cooking to the earthygreennessofkale.Ifyoulikeabitmoretang,addanextratablespoonofvinegar.

ThissimplerecipeisalsoeasilyconvertedtoCajunKaleSoupbyincreasingthechickenstockto2cups,leavingoutthevinegar,andseasoningwithseasalttotaste.

2tablespoonsextra-virginoliveoil,divided1andouillesmokedsausagelink(3ounces),diced1clovegarlic,minced1bag(16ounces)frozenkalegreens,thawed½cupchickenstock¼teaspoonred-pepperflakes(optional)1tablespoonapplecidervinegar

Inamediumsaucepanorwokovermediumheat,heat1tablespoonoftheoiluntilhot.Cookthesausagefor4minutes,oruntillightlybrowned.Addthegarlicandcookfor1minute,stirringfrequently.Transfertoasmallplateandsetaside.

In the same saucepan or wok, heat the remaining 1 tablespoon oil. Cook the kale, stirringconstantly, for2minutes, oruntil coatedwith theoil and sizzling.Add the stock, cover, andcook,stirringoccasionally, for10minutes,oruntil thekale is tender.Uncoverandstir in thepepper flakes (if desired), vinegar, the reserved sausage and garlic, and the collected juices.Cookfor5minutes,oruntiltheliquidhasnearlyevaporated.


HERBESDEPROVENCEMUSHROOMSPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

These ultrasimple spicy mushrooms burst with the flavors of the Herbes de Provence.Theymakeaninterestingandhealthyaccompanimenttosteakorpork.TheyalsomakeatastyadditiontoaMediterraneansalad.

8ouncescremini(orbabybella)mushrooms2tablespoonsextra-virginoliveoil1teaspoonHerbesdeProvence(page59)


Inamediumbowl,tossthemushroomswiththeoil.SprinklewiththeHerbesdeProvenceandstirtocoatevenly.

Placethemushroomsonabakingsheet.Bakefor10minutes,tossingtwice,oruntilbrowned.


ITALIANMARINATEDMUSHROOMSPREPTIME:5MINUTES|TOTALTIME:20MINUTES

Makes4servings

Super-duperquickandeasy,thesemarinatedmushroomscanbeservedasanappetizerorasidedishwithsteak,salmon,orbakedchicken.Quickvariationscanbemadebyaddingoneormorefinelychoppedfreshherbs,suchasoreganoormarjoram.

2tablespoonsextra-virginoliveoil16ouncesbuttonorcreminimushrooms,stemsremoved½cupSpicyItalianDressing(page49)

In a large skillet overmediumheat, heat the oil.Cook themushrooms, stirring occasionally,covered,for10minutes,oruntilsoftened.Addthedressingandsimmerfor3minutes,oruntilthedressingisreducedbyhalf.


CRAB-STUFFEDPORTOBELLOSPREPTIME:15MINUTES|TOTALTIME:30MINUTES

Makes6servings

Crab plus cream cheese plus portobello mushrooms make a delicious, healthy, andsurprisingly filling appetizer. I replace the usual bread crumbs with grated Parmesancheeseforabitofcrunchthatalsobrownsnicelyintheoven.

1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1can(6ounces)crabmeat,drained8ouncescreamcheese,softened1shallot,minced½teaspoondrieddillweed½teaspoonseasalt2tablespoonsgratedParmesancheese,divided12portobellomushrooms,approximately3–4"diameter


Inamediumbowl,combinethespinach,crabmeat,creamcheese,shallot,dillweed,salt,and1tablespoonofthecheese.

Remove and discard themushroom stems. Spoon the crabmixture into the stem side of themushroomsandarrangeonabakingsheet.Sprinkletheremaining1tablespooncheeseoverthetops.

Bake for 15minutes, or until the tops are golden and themushrooms begin to release theirjuices.


CRAB-STUFFEDPORTOBELLOS

SPINACHGRATINPREPTIME:10MINUTES|TOTALTIME:25MINUTES

Makes4servings

Thisextra-cheesyspinachisagreatwaytogetthekids(husbands included)toeattheirspinach! Oozing with the smooth creaminess of a combination of heavy cream, creamcheese,butter,andmeltedParmesancheese,thisdishissuretogetrequestsforseconds!

1tablespoonextra-virginoliveoil1poundfreshbabyspinach1tablespoonbutter2tablespoonscreamcheese6tablespoonsheavycream½cupshreddedParmesancheese,divided¼teaspoonseasalt¼teaspoongroundblackpepper¼cupalmondmeal/flour

Placeanovenrackinthemiddleoftheovenandpreheatthebroiler.Lightlygreasea1½-quartbakingdish.

Inalargeskilletovermediumheat,heattheoiluntilhot.Cookthespinach,tossingoccasionallywithtongs,for4minutes,orjustuntilwilted.Pushthespinachtowardthesidesoftheskillet.Add thebutter,creamcheese,andcreamto thecenterof theskilletandstir for2minutes,oruntilmelted and hot.Add¼ cup of the Parmesan, the salt, and pepper. Stir the spinach andsaucetogether.Pourintothebakingdish.

Inasmallbowl,combinethealmondmeal/flourandtheremaining¼cupParmesan.Sprinkleevenlyoverthespinachmixture.

Broilfor3minutes,oruntilthetoppingisbrownedandthespinachisbubbly.


ANGELHAIRSQUASH


Makes4servings

ThefirsttimeIheardsomeonesuggesttheuseofsquashasanoodlereplacement,Iwasskeptical.Butonceyougiveitatry,youwillbepleasantlysurprisedathowwonderfullythishealthysubstitute takes theplaceofwheatpasta (orotherunhealthyreplacements),withnoneoftheadversehealthpotential.

5yellowsummersquash1tablespoonextra-virginoliveoil1tablespoonbutter¼teaspoonseasalt

Usinga juliennevegetable slicer,mandoline,or spiral slicer, cut the squash intomatchsticks.(Youshouldhave4cups).Inalargeskilletovermedium-highheat,heattheoiluntilhot.Cookthe squash, stirring frequently, for 2 to 3minutes, or just until it begins to wilt and softensslightly(donotovercook).Stirinthebutteruntilmeltedandseasonwiththesalt.


zucchininoodles


Makes4servings

Zucchinimakesanexcellentnoodlereplacement.Itreallyhelpstohaveoneofthehandyspiralslicers,suchasaSpirelliorSpiralizer,orajuliennevegetableslicer,soconvertingzucchini into noodles is a snap. You can still do quite well by carefully cutting yourzucchiniwithasharpknife,veggiepeeler,ormandoline.

½teaspoonseasalt2poundszucchini

In a medium saucepan, bring 2 quarts of water and the salt to a boil. Meanwhile, using avegetablepeelerormandoline,cutthezucchiniintolong,thin,wideribbonstrips.(Youshouldhave4cups.)Addtheribbonstothewater,reducetheheattomaintainaslowboil,andcookfor2minutes, or until the zucchini is soft and flexible.Drain in a colander and servewith yourchoiceofsauce.


Note:This recipecanalsobemade ina skillet. Ina largenonstickskilletovermedium-highheat,heat2tablespoonsoliveoiluntilhot.Cookthezucchiniribbons,stirringfrequently,for3to 4minutes, or until al dente (do not overcook).Add 1 tablespoon butter and tosswith thezucchinitomelt.Seasonwithsalttotaste.

ROASTEDZUCCHINI,SQUASH,ANDTOMATOMEDLEY


Makes4servings

This colorful medley of vegetables is one of those recipes that can also serve as avegetarianmaindish,orserveitwithyourchoiceofbakedchicken,fish,orpork.

1½tablespoonsoliveoil1tablespoonredwinevinegar½teaspoonItalianSeasoningMix(page56)½teaspoonseasalt2yellowsummersquash,slicedin¼"-thickhalf-moonslices1zucchini,slicedin¼"-thickhalf-moonslices1pintgrapetomatoes,halved⅓cupfinelyshavedParmesancheese

Placeanovenrackinthelowerhalfoftheovenandpreheattheovento425°F.

Inalargebowl,stirtogethertheoil,vinegar,seasoningmix,andsalt.Addthesquash,zucchini,andtomatoesandtosstocoat.Spreadthevegetablesinasinglelayeronalargebakingsheet.

Bake for 20 minutes, stirring once, or until the vegetables are browned. Sprinkle with thecheese.


CURRIED“RICE”


Makes4servings

Ifyouliketheflavorofcurry,youwilllovethissimpleCurried“Rice”thatusestheever-versatilecauliflowerasagrain-freereplacement.Foraddedspiciness,adda teaspoonoftheMoroccanSeasoningMix(page48).

1smallheadcauliflower,brokenintolargepieces2tablespoonsextra-virginoliveoil1onion,finelychopped1garlicclove,minced1–2teaspoonscurrypowder½teaspoonseasalt

Usinga foodprocessorwitha shreddingdiskattachmentor the largestholesofaboxgrater,shredthecauliflower.Placeinamicrowaveablebowl.Coverandmicrowaveonhighpowerfor4minutes,stirringonce,oruntildesireddoneness.

Meanwhile,inalargeskilletovermediumheat,heattheoil.Cooktheonionfor3minutes,oruntil itbegins tosoften.Add thegarlicandcurrypowderandcookfor1minute,oruntil thecurryisincorporated.

Addthesteamedcauliflowerandsaltandstirtocombineandheatthrough.


PORKFRIED“RICE”


Makes6servings

Don’tyoulovetheporkfriedriceyougetatyourlocalChineserestaurant?Hereitis,re-createdwithhealthyingredientsbutwithoutMSG,wheat,cornstarch,orrice.

Chicken,beef,andshrimporothershellfishcanreadilyserveassubstitutesforthepork.

1headcauliflower,brokenintolargepieces2tablespoonscoconutoil,divided4scallions,sliced2clovesgarlic,minced2eggs,whisked½poundporktenderloin,cutinto½"cubes¼cuptamariorgluten-freesoysauce

Usinga foodprocessorwitha shreddingdiskattachmentor the largestholesofaboxgrater,shredthecauliflower.Placeinamicrowaveablebowl.Coverandmicrowaveonhighpowerfor4minutes,stirringonce,oruntildesireddoneness.

Meanwhile,inawokorlargeskilletovermedium-highheat,heat1tablespoonoftheoiluntilhot.Cookthescallionsandgarlicfor2minutes.Addtheeggsandstircontinuouslyuntilcookedthroughandlightlybrowned.Removetheeggmixturetoabowlandsetaside.

Reducetheheattomedium.Addtheremaining1tablespoonoiltothewokorskillet.Cookthepork,stirringfrequently,for5minutes,oruntilnolongerpink.Stirinthetamariorsoysauce,steamedcauliflower,andthereservedeggmixture.Cook,stirring,for2minutes,oruntilheatedthrough.


PORKFRIED“RICE”

MAINDISHES

SteakBéarnaiseGinger-SesamePepperSteakBeefStroganoffVealSchnitzelwithLemonWineSauceBarbecueBeefQuesadillasBeefStewUnstuffedCabbageandBeefSloppyJoesTacoLettuceWrapsPoblanoPepperandBeefTortillasMiddleEasternLambBurgersGrilledPorkTenderloinDijonMustardPorkTenderloinMedallionsItalianRoastedPorkTenderloinSrirachaPorkandEggplantPorkMedallionswithCiderPanSauceJambalayaPeppersStuffedwithItalianSausagePepperPizzasProvolone,Prosciutto,andKalamataOlivePizzaMoroccanChickenwithRoastedBellPeppersSpicyChickenThighsThaiRedCurryChickenGinger-MisoChickenMaple-PecanChickenBarbecueBacon-WrappedChickenCajunChickenCutletsChickenPiccataChickenPaprikashRoastedRedPepperChickenAlfredo

CajunTurkeyBurgersMiso-GlazedOrangeRoughyCajunBakedFishwithShrimpCreamSauceParmesan-CrustedCodFilletofFishAmandineCoconut-CrustedFishSticksSearedSalmonoverSesameSpinachSalmonCroquettesSalmonBurgersoverPortobellosFishTacoswithChipotle-AvocadoCreamCaribbeanShrimpandRiceShrimp-StuffedTomatoesCreamyShrimpMarinaraChorizo-ShrimpTortillasIndianCurryShrimpShrimpScampiEasyBakedScallopsCurriedVegetablesSpanakopitaBurgersKale,Onion,andGoatCheesePizzaPalakPaneerChilesRellenosMiniCasserolesFettuccinewithBasil-WalnutPestoSpaghettiwithOlives,Capers,andGarlicJapaneseEggplantStir-FryBroccoli-CheeseCasserole

STEAKBÉARNAISEPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

AFrenchclassicmakesanappearanceinthewheat-freelifestyle!Thick,rich,andbutterybéarnaisesaucetransformsanordinarysteakintoanevent.

To save time, I’ve streamlined the classicmethod formaking béarnaise—it’s so simple,youcanmakeitwhilethesteaksarecooking.

4filetsmignonsorstripsteaks(6ounceseach)2tablespoonsoliveoil¼teaspoonseasalt¼teaspoongroundblackpepper1tablespoonlemonjuice2teaspoonswhitewinevinegar1shallot,minced2eggyolks2tablespoonschoppedfreshtarragon,divided½cupbutter,melted

Patbothsidesof thesteaksdryusingpaper towels.Brushbothsideswith theoilandseasonwiththesaltandpepper.

Heatawell-seasoned indoorgrillpanovermedium-highheatuntilhot.Cookthesteaksfor6minutes,turningonce,oruntilathermometerinsertedinthecenterregisters145°Fformedium-rare.Transfersteakstoaplatter.

Meanwhile,inablender,combinethelemonjuice,vinegar,shallot,eggyolks,and1tablespoonof the tarragon. Blend for 30 seconds, or until creamy.With the blender running, pour themelted butter in a slow, steady stream into the yolk mixture, then continue to blend for 30seconds.Removetoaservingvesselandstirintheremaining1tablespoontarragon.

Topsteakswiththebéarnaisesauceorserveontheside.

PERSERVING:567calories,40gprotein,1gcarbohydrates,44gtotalfat,21gsaturatedfat,0g

fiber,403mgsodium

GINGER-SESAMEPEPPERSTEAK


Makes4servings

This simple stir-fried steak combined with the Asian flavors of ginger and sesame canmakeasubstantialstand-alonemaindishorcanbeservedontopofshiratakinoodlesor“riced”cauliflower.

1poundthin-slicedtopsirloinsteak(about½"thick)2tablespoonscoconutoil,divided1greenbellpepper,cutinto¼"strips1redoryellowbellpepper,cutinto¼"strips1sweetonion,thinlyslicedlengthwise2clovesgarlic,minced1tablespoongratedfreshginger2tablespoonstamariorgluten-freesoysauce2teaspoonssesameoil

Slicethesteakcrosswiseagainstthegraininto¼"-widestrips.

Inawokorlargeskilletoverhighheat,heat1tablespoonofthecoconutoiluntilhot.Stir-frythepeppersandonionfor3minutes,oruntiltender-crisp.Transfertoaplateandsetaside.

Inthesamewokorskillet,heattheremaining1tablespooncoconutoiluntilhot.Cookthesteakstripsfor1minute,stirringconstantly.Addthegarlicandgingerandstir-fryfor2minutes,oruntilthesteakisbrowned.Stirinthetamariorsoysauceandsesameoil.Returnthereservedpeppersandoniontothewokandcookfor1minute,tossing,oruntilhot.


BEEFSTROGANOFF


Makes4servings

Sure,beefstroganoff isanold20th-centuryfavorite, thestuffofGrandma’sandMom’stimealongwithKelvinator refrigerators andMixmasterhandmixers.Here, I resurrectthisoldfavoriteminusallunhealthyingredients,creatingawonderfultraditionaldishforspecialoccasionsoraricheveningmeal.

3tablespoonsbutter,divided1poundsirloinorbeeftenderloin,thinlyslicedinto½"strips12ouncesslicedmushrooms(button,cremini,orportobello)3shallotsor1largeyellowonion,sliced2clovesgarlic,minced½cupbeefbroth¼teaspoonseasalt¼teaspoongroundblackpepper1cupsourcream1tablespoonDijonmustard

In a large skilletovermedium-highheat,melt1 tablespoonof thebutter.Sear thebeef for2minutes,turningonce,oruntilbrownedonbothsidesandjustbarelycookedthrough.(Workinbatches,ifnecessary.)Removebeeftoaplateandsetaside.Returntheskillettomediumheat.

Addtheremaining2tablespoonsbutter,themushrooms,shallotsoronion,andgarlic.Cookfor5minutes,oruntiltheshallotsoronionissoftenedandthemushroomsreleasetheirjuices.Stirinthereservedbeef,thebroth,salt,andpepper.Bringtoaboil,reducetheheattomedium-low,cover,andsimmerfor10minutes.

Stirinthesourcreamandmustard.Cookfor1minute,oruntilheatedthrough.


VEALSCHNITZELWITHLEMONWINESAUCE


Makes4servings

RediscoverthistraditionalAustriandishinourwheat-freeworldusingalmondflourandgroundgoldenflaxseedsasthe“breading.”Optionally,servewithmashedcauliflower.

Some grocery stores sell very thin veal cutlets. If you find thicker ones, pound thembetween2sheetsofplasticwrapwithameatmalletorskillettoaneven¼"thickness.

2eggs¾teaspoonseasalt,divided¾teaspoongroundblackpepper,divided½cupblanchedalmondflour½cupgroundgoldenflaxseeds½teaspoongarlicpowder1poundvealcutlets,⅛"–¼"thick2tablespoonsextra-virginoliveoil½cupdrywhitewineorchickenbroth2teaspoonslemonjuice1tablespoonfreshparsley,minced2tablespoonsbutter,cubedandatroomtemperature


Inashallowbowlorpieplate,lightlybeattheeggswith¼teaspoonofthesaltand¼teaspoonofthepepper.

In a separate shallow bowl or pie plate, combine the flour, flaxseeds, garlic powder, theremaining½teaspoonsalt,andtheremaining½teaspoonpepper.Dipthevealcutletsintotheegg,shakingoffanyexcess.Dredge in the flourmixture.Place thebreadedcutletonaplate.Repeatwiththeremainingcutlets.

Inalargeskilletovermediumheat,heattheoiluntilhot.Cookthecutletsfor4minutes,turningonce, or until golden brown (add additional oil if necessary). Place the cooked cutlets on a

bakingsheetandkeepwarmintheoven.

Add the wine or broth and lemon juice to the skillet, using a wooden spoon to loosen anybrownedbitsonthebottom.Cook,stirring,for2minutes.Stirintheparsley.Removetheskilletfromtheheatandwhiskinthebutter,1to2cubesatatime,untilfullyincorporated.Spoonthesauceoverthecutlets.


BARBECUEBEEFQUESADILLAS


Makes4servings

The use of theBarbecue Sauce converts this dish,which is usually filledwith sugar orhigh-fructosecornsyrup,intosomethinghealthybuteverybitasdeliciousastheoriginalversion.Serveasis,orwithsourcreamandguacamole.

2tablespoonsextra-virginoliveoil,divided4ouncesstrip,skirt,orrib-eyesteak½teaspoonseasalt,divided½teaspoongroundblackpepper,divided1yellowonion,quarteredandthinlysliced2clovesgarlic,minced1greenbellpepper,seededandthinlysliced⅓cupBarbecueSauce(page35)8Tortillas(page29)1cupshreddedCheddarcheese

Inalargeskilletovermediumheat,heat1tablespoonoftheoiluntilhot.Seasonthesteakwith¼teaspoonofthesaltand¼teaspoonoftheblackpepper.Searthesteakfor5minutes,turningonce,oruntilbrownedonbothsides.Removefromtheskilletandletrestfor5minutes.Slicethinly.

Meanwhile, heat the remaining 1 tablespoon oil in the skillet. Cook the onion, garlic, bellpepper, the remaining ¼ teaspoon salt, and the remaining ¼ teaspoon black pepper for 5minutes, stirring occasionally, or until the onion is translucent and the bell pepper softens.Removefromtheheat,addthebeef,andstirthebarbecuesauceintothemixture.

Wipe the skillet clean and heat over medium heat. Place 1 tortilla in the center. Sprinkle 1tablespooncheeseonthetortillaandtopwithone-fourthofthesteakmixture.Sprinkleanothertablespooncheeseover thesteakmixture,andsetanother tortillaon top.Cookfor2minutes,turningonce,oruntilbothtortillasaregoldenandthecheeseismelted.Removeandcovertokeepwarm.Repeatwiththeremainingtortillasandfilling.


BARBECUEBEEFQUESADILLAS

BEEFSTEW


Makes4servings

Anotherold favorite from20th-centuryAmericanamakesa comeback sanswheat.Thisupdated version adds some hearty vegetables along with a red wine sauce for addedrichnessandhealthbenefits.

1poundchuckroast,cutinto1"cubes2tablespoonschickpeaflourorcoconutflour2tablespoonsextra-virginoliveoil1quartbeefstock1bag(16ounces)frozenvegetables(broccoli,cauliflower,andcarrots)2teaspoonsItalianSeasoningMix(page56)1teaspoongroundblackpepper½teaspoonseasalt¼cupdryredwine3tablespoonstomatopaste

Inalargeresealableplasticbag,combinethecubedbeefandflour.Shakewelluntilthebeefiscoated.

Inalargesaucepan,heattheoilovermedium-highheat.Cookthebeef,turning,for10minutes,oruntilbrownedonallsides.

Addthestock,vegetables,seasoningmix,pepper,salt,andwineandbringtoaboil.Reducetheheattoasimmerandcookfor10minutes.

Addthetomatopasteandcookfor5minutes,oruntilthickened.


UNSTUFFEDCABBAGEANDBEEF


Makes4servings

Don’tletthesimplicityofthishealthy,wheat-freerecipefoolyou:Ityieldsadeliciousandfilling final product that youwill be proud to serve! If desired, this canbe served over“riced”cauliflower.

1tablespoonoliveoil1poundgroundsirloinorgroundround1smallonion,chopped1can(14.5ounces)crushedtomatoes½teaspoonseasalt½teaspoongroundblackpepper1bag(16ounces)coleslawmix½cupwater½cupsourcream(optional)

InalargeDutchovenorskilletwithalidovermedium-highheat,heattheoil.Cookthegroundbeefandonion,breakingthebeefintosmallchunks,for5minutes,oruntilthebeefisnolongerpinkandtheonionissoft.Stirinthetomatoes,salt,andpepper.Addthecoleslawmixandwaterandstiruntilcombined.Reduce theheat tomedium,cover,andsimmer,stirringoccasionally,for20minutes,oruntilthecabbageisdesireddoneness.

Removefromtheheatandstirinthesourcream,ifdesired.Tasteforseasoningandaddmoresaltandpepper,ifneeded.


sloppyjoes


Makes4servings

This perennial kid favorite is simple tomake and easily fits into a wheat-free lifestyle.Makethewheat-freebread(forexample,BasicSandwichMuffins,page24)aheadoftimetotopwiththisSloppyJoemixasanopen-facedsandwich.

If you make the rolls at the same time as the Sloppy Joe mix, allow an additional 10minutes tomake the rolls from theAll-PurposeBakingMix (page19) so they canbakewhiletheSloppyJoemixtureiscookingonthestove.

1poundgroundbeef1smallonion,chopped1greenbellpepper,chopped2clovesgarlic,minced,or1teaspoongarlicpowder1can(8ounces)tomatosauce½cupBarbecueSauce(page35)½teaspoonseasalt

Inalargeskilletovermedium-highheat,cookthebeeffor5minutes,oruntilnolongerpink.Add the onion, pepper, and garlic or garlic powder and cook for 5 minutes, or until thevegetablessoften.Drain.Reducetheheattomedium-lowandstirinthetomatosauce,barbecuesauce,andsalt.Coverandcookfor10minutes.


TACOLETTUCEWRAPS


Makes4servings

Make light but tastyMexican wraps, spiced up with time-saving Taco SeasoningMix,usingawheat-freelettucewrap.Optionally,addsomeslicedonionsandgreenbellpepperstothegroundbeef.

Topthewrapfillingwithchoppedavocado,shreddedCheddarcheese,choppedtomatoes,sourcream,orsalsa.

1¼poundsgroundbeef1teaspoonTacoSeasoningMix(page57)1cupsalsa8largeleaveslettuce(suchasBibb)Toppings:choppedavocado,shreddedCheddarcheese,choppedtomatoes,sourcream,salsa

Inalargeskilletovermedium-highheat,cookthebeefandseasoningmix,breakingthebeefupwithalargespoon,for5minutes,oruntilnolongerpink.Reducetheheattomedium,stirinthesalsaandcookfor3minutes,oruntilmostoftheliquidhasevaporated.

Toserve,dividethemeatfillingevenlyamongthelettuce.Topwithdesiredtoppings.Rollup.


POBLANOPEPPERANDBEEFTORTILLAS


Makes4servings

Nowthatyoucanmaketortillaswithoutwheatorcorn,well,let’sputthemtogooduse!HereisonesimplewaytocombinetheMexicanflavorsoftheTacoSeasoningMixwiththefreshflavorofapoblanochilepepper,toppedwithcheese,ofcourse!

Serve these tortillas with your favorite taco toppings, if desired: shredded lettuce, sourcream,choppedavocados,orchoppedfreshtomatoes.

2tablespoonsextra-virginoliveoil1onion,finelychopped1poblanochilepepper,finelychopped(wearplasticgloveswhenhandling)2clovesgarlic,minced¾poundgroundbeef1tablespoonTacoSeasoningMix(page57)½teaspoonseasalt1largetomato,chopped4Tortillas(page29)1cupshreddedtacoorCheddarcheese

Inalargeskilletovermedium-highheat,heattheoil.Cooktheonion,pepper,andgarlicfor3minutes,oruntilsoftened.Addthebeef,seasoningmix,andsaltandcook,stirringfrequently,for3minutes,oruntilnolongerpink.

Stirinthetomato,cover,andcookfor2minutes,oruntilheatedthrough.Spoon½cupofthebeefmixtureovereachtortilla.Sprinkleeachwith¼cupcheeseandfold.


MIDDLEEASTERNLAMBBURGERSPREPTIME:10MINUTES|TOTALTIME:20MINUTES

Makes4servings

TheseuniqueburgersarerichwithanexoticmixofflavorsfrommintandtheMoroccanblendofseasonings.TheycombineespeciallywellwiththeDilledCucumberYogurtSauce(page38).

1poundgroundlamb1largeclovegarlic,minced1smallonion,grated1teaspoondriedmint¾teaspoonseasalt1½teaspoonsMoroccanSeasoningMix(page48)1egg2tablespoonsextra-virginoliveoil

In amediumbowl, combine the lamb, garlic, onion,mint, salt, seasoningmix, and egguntilwellcombined.Dividethemeatmixtureinto4burgers.

Inalargeskilletovermediumheat,heattheoiluntilhot.Cookthepattiesfor8minutes,turningonce,oruntilbrownedandathermometerinsertedinthecenterregisters160°Fformedium.


GRILLEDPORKTENDERLOIN


Makes4servings

Enhancedwith a seasoningmix (here I use theCajun, but you can replace it with theItalian,Moroccan,Taco, or your ownmix of herbs and spices), a delicious grilledporktenderloinrequiresjustafewminutesofpreparationand15orsominutesofgrilling.

1tablespoonCajunSeasoningMix(page58)1teaspoonseasalt1½poundsporktenderloin1cupBarbecueSauce(page35),divided

Grease the grill rack or broiler-pan rack. If using a gas grill, set the heat atmedium-high. Ifusingabroiler,settherack6to8"fromtheheatsourceandpreheattohigh.

Inasmallbowl,combinetheseasoningmixandsalt.

Slice the silver skin off the pork (but leave the fat, it’s good for you!). Rub the seasoningmixtureintothepork.Place½cupofthebarbecuesauceinasmallbowlandsetaside.

Placetheporkonthegrillorbroilerpan.Grillorbroilfor8minutes,turningonce.Brushwiththe remaining ½ cup barbecue sauce. Grill or broil for 7 minutes, turning once, or until athermometerinsertedinthecenterreaches160°Fandthejuicesrunclear.Sliceandservewiththereservedbarbecuesauce.


DIJONMUSTARDPORKTENDERLOINMEDALLIONS


Makes4servings

Pork tenderloin is a pretty classy dish to start with. But here’s an even classiercombination of Dijon mustard and white wine that your family and guests will thinkrequiredhourstoprepare.Forgreatestflavor,leavethefatonthetenderloin.

2tablespoonsextra-virginoliveoil1½poundsporktenderloin,cutinto½-to¾"-thickslices1shallot,minced8ouncesportobellomushrooms,thinlysliced¼cupDijonmustard¼cupheavycreamorcannedcoconutmilk2tablespoonswhitewine½teaspoonseasalt

In a large skillet overhighheat, heat theoil.Working inbatches if necessary, cook theporkslicesfor4minutes,turningonce,oruntilbrowned.Transfertoaplate.

Reducetheheattomedium.Cooktheshallotandmushrooms,stirringfrequently,for5minutes,oruntilthemushroomsaresoftened.Stirinthemustard,creamorcoconutmilk,wine,andsalt.Cook for4minutes, stirringoccasionally,oruntilblended.Return theporkmedallions to theskillet,cover,andcookfor5minutes,oruntiltheflavorsblendandtheporkiscookedthrough.


ITALIANROASTEDPORKTENDERLOIN


Makes4servings

Porktenderloinisaneasy,deliciouscutofmeatthateagerlytakesontheflavorsofherbsandspicesthatsurroundit.ThecombinedherbsoftheItalianSeasoningMixareusedinthisdish.Forbestflavor,don’ttrimthefatoffthetenderloin.

Thisdishmakesgreatleftoversforlunch,orevenbreakfast.

2tablespoonsextra-virginoliveoil1½poundsporktenderloin4clovesgarlic,minced1can(14ounces)quarteredartichokehearts,drained1cuproastedredbellpeppers,sliced1onion,halvedandsliced2teaspoonsItalianSeasoningMix(page56)

Inalargeskilletovermedium-highheat,heattheoil.Cookthepork,turningasnecessary,for15minutes,oruntilathermometerinsertedinthecenterreaches160°Fandthejuicesrunclear.Transfertoaservingplateandcoverwithfoiltokeepwarm.

Reduce the heat tomedium.Cook the garlic, artichokes, peppers, onion, and seasoningmix,stirringoccasionally,for10minutes,oruntiltheonionissoftened.Servethevegetableswiththepork.


SRIRACHAPORKANDEGGPLANTPREPTIME:15MINUTES|TOTALTIME:30MINUTES

Makes4servings

If you are a fan of hot pepper, you will love this extra-spicy pork and eggplant dishexplodingwiththeuniqueflavorsofSrirachasauce.Butbewarned:This isforthetruelover of hot and spicy!Or, reduce theSriracha to 1 tablespoon to still get thedeliciousflavorswithoutallthefire.

3tablespoonsextra-virginoliveoilorcoconutoil,divided1½poundsporktenderloin,cutinto1"cubes1eggplant,cutinto½"cubes1largeyellowonion,halvedandthinlysliced1largegreenbellpepper,thinlysliced2–4tablespoonsSrirachasauce½cupwater

In a large skillet over medium-high heat, heat 1 tablespoon of the oil. Cook the pork for 5minutes, turning occasionally, or until browned. Remove to a plate. Add the remaining 2tablespoons oil to the skillet. Cook the eggplant, onion, and pepper for 3 minutes, stirringconstantly.StirintheSrirachasauce,water,pork,andanyaccumulatedjuices.Reducetheheattomedium, cover, and cook for 10minutes, stirring occasionally, or until the vegetables aresoftenedandtheporkiscookedthrough.


PORKMEDALLIONSWITHCIDERPANSAUCE


Makes4servings

This pork dish is substantial enough to serve at holidays or to make an extra-specialeveningmeal. The reduced apple juice and apple cider vinegar, along with thyme andbutter,providearichdimension to themeaty flavorsof thepork tenderloin.Don’t trimthefatoffyourtenderloin,bytheway,foraddedflavor.

Optionally,servethisdishwithButteredCabbage(page123).

½cupalmondmeal/flour¼teaspoonseasalt¼teaspoondriedthyme1½poundsporktenderloin,cutinto¼"slices2tablespoonsextra-virginoliveoil2tablespoonsbutter,divided1shallot,minced1cupapplejuice(nosugaradded)2tablespoonsapplecidervinegar

Onaplate,combinetheflour,salt,andthyme.Dredgeeachporkmedallionintheflourmixturetocoatlightlyandshakeoffexcess.

Inalargeskilletovermedium-highheat,heattheoil.Cooktheporkfor3minutes,turningonce,oruntilgoldenbrown.Transfertoaplateandlooselycoverwithfoiltokeepwarm.

Inthesameskillet,melt1 tablespoonof thebutter.Cooktheshallot,stirringconstantly,for1minute, oruntil it begins to soften.Add the apple juice andvinegar andcook for2minutes,stirringtoloosenanybrownbitsonthebottomoftheskillet.Reducetheheattomedium-lowand simmer for 5 minutes, or until the sauce has reduced by half. Stir in the remaining 1tablespoonbutteruntilmelted.

Returntheporktotheskillet,alongwithanyaccumulatedjuices,andheatfor1minute,oruntilheatedthrough.


PORKMEDALLIONSWITHCIDERPANSAUCE

JAMBALAYAPREPTIME:15MINUTES|TOTALTIME:30MINUTES

Makes4servings

Treat your family to this little hint of New Orleans spicy Cajun-style cooking whiledevotingjustafewminutestotheeffort!

While there are many variations on the traditional Creole dish, this version is free ofwheat and sugars. It can be served as is alongside a steamed vegetable, or on top of“riced”cauliflower.

3tablespoonsextra-virginoliveoilorcoconutoil,divided1yellowonion,finelychopped2clovesgarlic,minced1jalapeñochilepepper,seededandminced(wearplasticgloveswhenhandling)1poundandouillesausage,sliced8ounceschickenbreast,cutinto1"cubes1–2tablespoonsCajunSeasoningMix(page58)1can(14.5ounces)dicedtomatoes1package(6ounces)freshbabyspinach

Inalargeskilletovermedium-highheat,heat2tablespoonsoftheoiluntilhot.Cooktheonion,garlic,andpepperfor3minutes,oruntiltheybegintosoften.

Add the remaining1 tablespoonoil to the skillet.Stir in the sausageandchicken.Coverandcook for5minutes, stirringoccasionally,oruntil the chickenand sausageare almost cookedthrough. Stir in the seasoningmix, tomatoeswith their juice, and spinach.Cover, reduce theheattomedium-low,andcookfor5minutes,stirringonce,oruntilthechickenandsausagearecookedthrough.


PEPPERSSTUFFEDWITHITALIANSAUSAGE


Makes4servings

WhileI lovestuffedpeppers,Idon’t likethetimerequiredtobakethemnorthetypicaluseofcarbohydrate-richstuffingcontents.Sohere isaversionof stuffedgreenpepperswithsometime-savingmaneuversbuiltin,alongwithnograinsusedinthestuffing.Thisrecipemakesenoughultrasaucymixturetocoatshiratakispaghettiorricedcauliflower.

2tablespoonsextra-virginoliveoil1poundgroundItaliansausage1smallyellowonion,finelychopped2clovesgarlic,minced1teaspoonItalianSeasoningMix(page56)1can(14.5ounces)dicedtomatoes1jar(16ounces)marinarasauce,divided4greenbellpeppers,topsandcoresremoved1tablespoonwater


Inalargeskilletovermediumheat,heattheoil.Cookthesausage,onion,garlic,andseasoningmixfor5minutes,oruntil thesausage isbrownedand theonion issoft.Stir in the tomatoeswiththeirjuiceandhalfthesauce,cover,andcookfor5minutes.

Meanwhile,placethepeppersinamicrowaveable9"glasspieplateoran8"×8"glassbakingdish.Addthewater,thenmicrowaveonhighpowerfor5minutes,oruntilthepeppersareverysoft.

Spoonthesausagemixtureintothepeppers.Pourtheremainingtomatosauceoverthepeppers.Bakefor10minutes,oruntilheatedthrough.


PEPPERPIZZAS


Makes4servings

This is a variation on the stuffed pepper theme that tastes and smells like pizza! Themixture canbevaried inmanydifferentways.For instance, replace the Italian sausagewith ground beef or turkey, or add Taco SeasoningMix (page 57) and use aMexicancheeseblendinplaceofthemozzarella.

2tablespoonsextra-virginoliveoil1poundItaliansausage,looseorfinelychopped1½cupspizzasauce4largeyellowbellpeppers,halved4tablespoonswater,divided1cupshreddedmozzarellacheese


In a large skillet overmediumheat, heat the oil.Cook the sausage, stirring constantly, for 5minutes,oruntilbrowned.Stirinthepizzasauce.Coverandcookfor5minutes.

Meanwhile,place thepeppers in2microwaveable9"glasspieplatesor8"×8"glassbakingdishes. Add 1 tablespoon water to each, then microwave separately on high power for 5minutes,oruntilthepeppersaresoft.

Spoon the sausage mixture equally into the peppers. Top with the cheese and bake for 5minutes,oruntilthecheesemelts.


PROVOLONE,PROSCIUTTO,ANDKALAMATAOLIVEPIZZA


Makes4servings

Theflavorcombinationsofthispizzamaybebettersuitedtoadultpalates.Akid-friendlyversioncanbemadebyreplacingprosciuttowithslicedsalamiorsausageandreplacingtheprovolonewithadditionalmozzarella.

PIZZACRUST2½cupsAll-PurposeBakingMix(page19)½cupshreddedmozzarellacheese1egg2tablespoonsextra-virginoliveoil½cupwaterTOPPING2ouncesprovolone,cutintocubes½cupshreddedmozzarellacheese⅔cuppizzasauce(nosugaradded)2ouncesprosciutto,cutinto1"pieces½cuppittedkalamataolives,halved1teaspoonred-pepperflakes(optional)

Preheattheovento400°F.Lineabakingsheetorpizzapanwithparchmentpaper.

Tomakethecrust:Inamediumbowl,combinethebakingmixandcheese.Inasmallbowl,mixtogethertheegg,oil,andwater.Pourintotheflourmixtureandcombinethoroughly.

Lay thedoughon thebaking sheetorpizzapan and,withmoistenedhands, press into a12"circle,forminganouteredge.Bakefor10minutes.Reducetheheatto350°F.

Tomake the topping: In a small bowl, combine theprovolone andmozzarella.Remove thepizzacrustfromtheovenandtopwiththesauce,cheesemixture,prosciutto,olives,andpepperflakes,ifdesired.Bakefor10minutes,oruntilthecheesemelts.


MOROCCANCHICKENWITHROASTEDBELLPEPPERS


Makes4servings

The exotic combination of seasonings in the Moroccan Seasoning Mix will have yourfamily thinking you slaved over the stove for hours to achieve this unique mixture offlavors,wheninrealityittook30minutes!

1tablespoonMoroccanSeasoningMix(page55)1teaspoonseasalt4boneless,skinlesschickenbreasthalves¼cupextra-virginoliveoil,divided1yellowonion,quarteredandsliced8ouncescremini(orbabybella)mushrooms,quartered1jar(7ounces)roastedredbellpeppers,drainedandcutinto½’’-thickslices

In a small bowl, combine the seasoning mix and salt. Rub half the mixture on the chickenbreasts.

In a large skillet over medium-high heat, heat 2 tablespoons of the oil until hot. Cook thechickenfor5minutes,turning,oruntilbrownedonbothsides.Removetoaplateandsetaside.

Addtheremaining2tablespoonsoil,theonion,mushrooms,andtheremainingspicemixturetotheskillet.Cookfor5minutes,oruntilthevegetablesarebrowned.

Add the reserved chicken back to the skillet along with the peppers. Reduce the heat tomedium-low,cover,andsimmerfor10minutes,oruntilathermometerinsertedinthethickestportionofthechickenregisters165°Fandthejuicesrunclear.


MOROCCANCHICKENWITHROASTEDBELLPEPPERS

SPICYCHICKENTHIGHS


Makes8servings

Sincechickenwingstakelongerthan30minutestoprepare,usingbonelessthighsallowsforallthegreatflavorinlesstime.Ifyoupreferamoremellowheat,thisrecipealsoworksifyoudipthechickenthighsinthesaucemixturebeforebaking.Thesauceisalsogreatonchickenwings.ChangeupthisrecipebybrushingthethighswithBarbecueSauce(page35)orGinger-MisoSauce(page37)insteadofthebuttermixture.

ServethesespicythighsasisorwithRanchDressing(page45)orsugar-freebluecheesedressingfordipping.

3poundsboneless,skinlesschickenthighs½teaspoonseasalt½teaspoongroundblackpepper¼cupbutter,melted¼cuphot-peppersauce


Place the chicken thighs on a rimmedbaking sheet. Sprinklewith the salt and black pepper.Bakefor20minutes,oruntilathermometerinsertedinthethickestportionregisters165°Fandthejuicesrunclear.

Meanwhile, in a large bowl, combine the melted butter and hot-pepper sauce. Add the hotchickenandtosstocoat.


THAIREDCURRYCHICKENPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes4servings

Thai dishes make use of the wonderful properties of coconut, the unsung hero of thewheat-freeworld.ThisThaiRedCurryChickencanbemadeasspicyhotasyoulikebyadjustingthequantityofredcurrypasteyouaddtotheThaiRedCurrySauce.

Forvariety, othervegetables canbeaddedor substituted, suchas slicedzucchini, slicedcarrots,orsnappeas.Likewise,porkorbeefcanbesubstitutedforchicken.

2tablespoonscoconutoil1½poundsboneless,skinlesschickenbreasts,cutinto1"strips3clovesgarlic,minced5scallions,chopped1redbellpepper,thinlysliced4ouncesslicedshiitakemushrooms1can(8ounces)slicedbambooshoots,drained¾cupThaiRedCurrySauce(page36)¼cupchoppedcilantroorThaibasil

Inalargeskilletovermedium-highheat,heattheoil.Cookthechickenfor5minutes,oruntilbeginningtobrownonallsides,butnotcompletelycookedthrough.Transfertoaplateandsetaside.

Addthegarlic,scallions,pepper,mushrooms,andbambooshootstotheskillet.Cook,stirringconstantly, for 3 minutes, or until the pepper is lightly browned. Add the reserved chicken,alongwithaccumulatedjuices,andthecurrysauce.Stirtopartiallysubmergethechickenintheliquid.Reduce theheat tomedium, cover, and cook, stirringoccasionally, for 10minutes, oruntilthechickeniscookedthrough.Stirinthecilantroorbasil.


GINGER-MISOCHICKEN


Makes4servings

Preparation time is slashed on this Asian-style chicken rich with the flavors of ginger,miso, wasabi, and sesame by using the prepared Ginger-Miso Sauce. Serve alongsidesteamedspinachoratopshiratakinoodlesor“riced”cauliflower.

3tablespoonsextra-virginoliveoilorcoconutoil,divided1½poundschickencutlets4scallions,sliced8ouncesslicedshiitakemushrooms½cupGinger-MisoSauce(page37)

Inalargeskilletovermedium-highheat,heat2tablespoonsoftheoil.Cookthechickenfor2minutes,turningonce,oruntilbrowned.Workinbatches,ifnecessary.Transfertoaplateandsetaside.

Reduce the heat to medium. Add the remaining 1 tablespoon oil to the skillet. Cook thescallionsandmushrooms,stirring,for2minutes,oruntil themushroomsarelightlybrowned.Placethereservedchickenontopofthevegetables,andpourthegingersauceoverthechicken.Coverandcookfor10minutes,oruntilthechickenisnolongerpinkandthejuicesrunclear.


MAPLE-PECANCHICKEN


Makes4servings

A sweet and crunchy coating makes this quick and easy chicken cutlet recipe a kid-friendlydish.

Thepecanmealcanbepurchasedpreground,oryoucansimplygrindwholenutsinyourfoodprocessor,foodchopper,orcoffeegrinder.

½cuppecanmealorgroundpecans¼teaspoonseasalt2tablespoonsbutter,melted1tablespoonsugar-freemaple-flavoredsyrup1poundchickencutlets1tablespoonbutter1tablespoonoliveoil

In a shallow bowl or pie plate, combine the pecanmeal or ground pecans and the salt. In aseparateshallowbowlorpieplate,combinethe2tablespoonsmeltedbutterandthesyrup.Dipeach cutlet into the butter mixture, evenly coating both sides. Dredge in the pecanmixture,pressinglightlytocoatbothsides.

In a large skillet overmediumheat, heat 1 tablespoon butter and the oil until hot.Cook thechickenfor8minutes, turningonce,oruntil thechickenisnolongerpink,andthejuicesrunclear.


BARBECUEBACON-WRAPPEDCHICKEN


Makes4servings

Quick and easy, this nutritionally completemeal has something to satisfy every familymember.The baconmakes the chicken perfectly compatiblewith breakfast if there areleftovers!

4boneless,skinlesschickenbreasthalves12slicesbacon4ouncescherrytomatoes,halved(¾cup)8scallions,cutinto2"pieces⅛teaspoonseasalt½cupBarbecueSauce(page35)

Place the oven rack 6" from the heat source and preheat the broiler. Line a baking sheet orbroilerpanwithfoil.

Wrap3slicesofbaconaroundeachchickenbreasthalfandsetonthebakingsheetorbroilerpan.

Broilfor6minutes,oruntil thebaconbeginstocrispandbrown.Removefromtheovenandturnthechickenover.Scatterthetomatoesandscallionsaroundthechickenandsprinklewiththesalt.Returntotheovenandbroilfor6minutes,oruntilthebaconiscookedthroughandathermometer inserted in the thickestportionof thechicken registers165°Fand the juices runclear.

Spoon2 tablespoonsof thebarbecue sauceover eachchickenbreasthalf.Stir thevegetablesandbroilfor1minute.


CAJUNCHICKENCUTLETSPREPTIME:5MINUTES|TOTALTIME:20MINUTES

Makes4servings

Ieconomizeontimewiththisspicy-hotCajunchickendishbyusingtheCajunSeasoningMix.

ThisdishgoesexceptionallywelloverSpinachGratin.

3tablespoonsMayonnaise(page40orstore-bought)2tablespoonsalmondmeal/flour1tablespoonCajunSeasoningMix(page58)1teaspoonSrirachaorhot-peppersauce(optional)½teaspoonseasalt4boneless,skinlesschickenbreasthalvesSpinachGratin(optional,page128)

Preheattheovento425°F.Lineabakingsheetwithparchmentpaperorfoil.

Inasmallbowl,combinethemayonnaise,almondmeal/flour,seasoningmix,Srirachaorhot-peppersauce(ifdesired),andsalt.

Place thechickenbreastson thebakingsheetandbrush the topsevenlywith themayonnaisemixture.

Bakefor15minutes,oruntilathermometerinsertedinthethickestportionregisters165°Fandthejuicesrunclear.Ifadditionalbrowningisdesired,broilfor2to3minutes.IfservingwithSpinachGratin,preparethespinachwhilethechickenisbaking.


CHICKENPICCATA


Makes4servings

Theclassicpiccatamethodofslicing,coating,andsautéingmeatinapiquantsaucemakesa comeback inawheat-free,healthyversion.Oliveoil, lemon, capers, andbutter createthat familiar rich Italian flavor that goes so well with steamed green vegetables,mushroomssautéedinbutter,or“riced”cauliflower.

Thechickencanbereplacedbyveal,porkchops,whitefish,orslicedeggplant.

½cupalmondmeal/flour¼teaspoonseasalt1¼poundschickencutlets¼cupextra-virginoliveoil½cupchickenbroth1mediumshallot,minced,or1largeclovegarlic,minced¼cuplemonjuice2tablespoonscapers3tablespoonsunsaltedbutter,sliced2tablespoonschoppedfreshparsley

In a shallowbowl or pie plate, combine the almondmeal/flour and salt.Dredge the chickencutletsintheflourmixture,shakingoffanyexcess.

Inalargeskilletovermediumheat,heattheoiluntilhot.Workinginbatchesifnecessary,cookthe chicken, for 6minutes, turningonce, or until goldenbrownand the chicken is no longerpinkandthejuicesrunclear.Transfertoawarmplatterandcoverlooselywithfoil.

Add thebrothandshallotorgarlic to the skillet, increase theheat tohigh,andcook, stirringwith awooden spoonor spatula to loosen anybrownedbits.Boil for 4minutes, or until thebroth has reduced by half. Add the lemon juice and capers and continue simmering for 2minutes.Removefromtheheatandaddthebutter,stirringuntil thebuttermeltsandthickensthesauce.Stirintheparsley.Spoonthesauceoverthechicken.


fiber,485mgsodium

CHICKENPICCATA

CHICKENPAPRIKASH


Makes4servings

The flavor of this traditional Hungarian dish is defined by the red bell pepper andpaprika, which highlight the flavor background of chicken, onion, and sour cream.Therefore,usethefreshestandsweetestredbellpepperandthebest-qualitypaprikathatfitsinyourbudget.

ThisdishgoeswelloverZucchiniNoodles(page130).

2tablespoonsextra-virginoliveoil1onion,thinlysliced1largeredbellpepper,thinlysliced1½poundschickentenders2clovesgarlic,minced2tablespoonssmokedpaprika½teaspoonseasalt½cupchickenbroth1cupsourcream

In a large skillet overmedium-high heat, heat the oil until hot. Cook the onion and pepper,stirring frequently, for 5minutes, or until lightly browned. Add the chicken and cook for 5minutes, turning, or until browned. Add the garlic, paprika, and salt and cook, stirringconstantly,for2minutes.

Add the broth.Bring to a simmer.Reduce the heat tomedium-low, cover, and simmer for 5minutes,oruntilthechickenisnolongerpinkandthejuicesrunclear.Stirinthesourcream.


ROASTEDREDPEPPERCHICKENALFREDO


4servings

Here is awheat-free, dairy-free version of chicken in a creamyAlfredo sauce that alsofoldsinthedelightfulflavorofroastedredpepper.

1can(14ounces)coconutmilk1largeroastedredpepper(fromajar),roughlychopped3packages(8ounceseach)shiratakifettuccine,rinsedanddrained2tablespoonsextra-virginoliveoil1poundchickentenders,cutinto1"pieces½teaspoonseasalt3clovesgarlic,minced½cupgratedParmesancheese2tablespoonschoppedfreshbasil

Inablenderor foodprocessor,combine thecoconutmilkandpepper.Blendorprocess for1minuteandsetaside.

Preparethefettuccineaccordingtopackagedirections.Drain.

Meanwhile, in a large saucepan over medium-high heat, heat the oil until hot. Sprinkle thechickenwiththesaltandcookfor5minutes,oruntilthechickenisbarelypink.Addthegarlicandcook,stirring,for1minute.Addthereservedcoconutmilkmixture.

Heat just until themixture begins to boil, reduce the heat tomedium-low, and simmer for 5minutes.Stirinthecheeseandbasilandcookfor2minutesoruntilthesaucethickensslightly.Addthefettuccineandtosstocoatwell.


ROASTEDREDPEPPERCHICKENALFREDO

CAJUNTURKEYBURGERS


Makes4burgers

These turkeyburgers explodewith the spicy flavorsof theCajunSeasoningMix. If theseasoning ispremade, theseburgers canbeon the table in15minutes.Fora changeofpace,substituteanyoftheotherseasoningmixes.

ServetoppedwithMontereyJack,Asiago,orCheddarcheese,slicedtomato,andarugula,eitherwithorwithoutbeingsandwichedinsideBasicSandwichMuffins(page27).

1poundgroundturkey2tablespoonsCajunSeasoningMix(page58)1tablespoonhot-peppersauce(optional)2tablespoonsextra-virginoliveoilorcoconutoil

Inalargebowl,combinetheturkey,seasoningmix,andhot-peppersauce(ifdesired)andmixthoroughly.Forminto4burgers.

In a large skillet over medium heat, heat the oil until hot. Cook the burgers for 8 minutes,turningonce,oruntila thermometer inserted in thecenter registers165°Fand themeat isnolongerpink.


MISO-GLAZEDORANGEROUGHY


Makes4servings

ThetangyAsianflavorsoftheGinger-MisoSauceareputtousetocreatethisfishdishinasnap.

Anywhitefishcanbesubstitutedfortheorangeroughy,suchascod,haddock,flounder,ortrout.

1½poundsorangeroughyfillets¼cupGinger-MisoSauce(page37)1tablespoonchoppedcilantro,forgarnish


Arrangethefishfilletsina13"=9"bakingdish.Covereachwiththegingersauce.Bakefor15minutes,oruntilthefishflakeseasily.Servesprinkledwiththecilantro,ifdesired.


CAJUNBAKEDFISHWiTHSHRIMPCREAMSAUCE


Makes4servings

The peppery Cajun Seasoning Mix and creamy sauce with shrimp liven up the lightflavorsofanywhitefish,suchascod,haddock,flounder,ororangeroughy.

FISH4cod,haddock,orotherfirmwhitefishfillets(1pound)2tablespoonsbutter,melted2teaspoonslemonjuice1teaspoonCajunSeasoningMix(page58)SAUCE2tablespoonsbutter,divided¼poundpeeledanddeveinedmediumshrimp,chopped2tablespoonssnippedchives3ouncescreamcheese,cubed1cupcreamorhalf-and-half⅛teaspoonseasalt

Tomakethefish:Preheattheovento375°F.Greasea13"=9"bakingdish.

Placethefishfilletsinthebakingdish.Inasmallbowl,combinethemeltedbutter,lemonjuice,andseasoningmix.Brushthebuttermixtureonthefillets.Bakefor15minutes,oruntilthefishflakeseasily.Whilethefishisbaking,preparetheshrimpcreamsauce.

Tomake the sauce: In a medium skillet over medium-high heat, melt 1 tablespoon of thebutter.Cook theshrimpandchives,stirringfrequently, for2minutes,or justuntil theshrimpturnpink.Pushtheshrimptowardtheouteredgesoftheskilletandreducetheheattomedium-low.Add the remaining1 tablespoonbutter and thecreamcheese to thecenterof the skillet,stirring until softened andmelted. Add the cream or half-and-half and salt. Simmer, stirringfrequently,for5minutes,oruntilthesaucebubblesgentlyandthickens.Removefromtheheat.

Servethefilletstoppedwiththeshrimpcreamsauce.


PARMESAN-CRUSTEDCOD


Makes4servings

The combination of grated Parmesan cheese and Italian Seasoning Mix can put anyconventionalbreadingtoshame!Tilapiacanbesubstitutedforthecod,ifdesired.

¼cupgratedParmesancheese½teaspoonItalianSeasoningMix(page56)1½poundscod,cutinto4pieces2tablespoonsoliveoil


Inasmallbowl,combinethecheeseandseasoningmix.

Arrangethecodina13"×9"bakingdish.Brushwiththeoilandtopwiththecheesemixture.

Bakefor15minutes,oruntilthefishflakeseasily.


FILLETOFFISHAMANDINE


Makes4servings

Here’sare-creationofaclassicwhite fishrecipe, thesort that justcrumblesapartwithyourforkandburstsopenwiththeheadycombinedscentsandflavorsof lemon,butter,andfish,withcrunchprovidedbytoastedalmonds.

Filletofsole,flounder,orotherwhitefishcanbesubstitutedforthetilapia.

½cupalmondmeal/flour¼teaspoononionpowder¼teaspoonseasalt⅛teaspoongroundredpepper(optional)4tilapiafillets(1pound)3tablespoonsextra-virginoliveoil,divided½cupslicedalmonds1tablespoonbutter2tablespoonslemonjuice4lemonwedges


In a shallow bowl or pie plate, combine the almondmeal/flour, onion powder, salt, and redpepper(ifdesired).Dredgethefishinthemixture,pressinglightlytoevenlycoatbothsides.

Inalargeskilletovermedium-highheat,heat2tablespoonsoftheoiluntilhot.Cookthefillets(with the thickerparts toward thecenterof theskillet) for10minutes, turningonce.Add theremaining1tablespoonoiltotheskilletandcookuntilthefishflakeseasily.

Meanwhile, spread the almonds in a shallow baking dish and bake for 5 minutes, or untilgolden.

Carefullyremovethecookedfilletstoaplatter.Addthebuttertothehotskilletandstirinthetoasted almonds, tossing to coat with the butter. Add the lemon juice and stir. Spoon thebutteredalmondsandanyremainingpanjuicesovereachfillet.Servewithlemonwedges.


COCONUT-CRUSTEDFISHSTICKS


Makes4servings

Thesecrunchycoconut-crustedfishsticksareakid-friendlywaytogetthefamilytoeatmorehealthyfish.Foracheesycoating,addatablespoonofgratedParmesancheesetothecoconut.

Servewithcoleslaworsteamedvegetables.

¾cupunsweetenedshreddedcoconut⅓cupgroundgoldenflaxseeds½teaspoonseasalt¼cupbutter,melted1poundcodorhaddockfillets,cutinto½"×3"sticks

Preheat theoven to400°F.Setabaking rack insideabakingsheetandcoatwitholiveoilorcoconutoil.

Inashallowbowlorpieplate,combinethecoconut,flaxseeds,andsalt.Placethemeltedbutterinashallowbowl.Dipthefishsticksinthemeltedbutter,shakingofftheexcess.Dredgeinthecoconutmixture,turningtocoat.Placeonthebakingrack.Coatlightlywithcookingsprayorbrushwitholiveorcoconutoil.

Bakefor15minutes,oruntilthecoatingisgoldenandthefishflakeseasily.


SEAREDSALMONOVERSESAMESPINACH


Makes4servings

Timeissavedwiththisquickbutelegantsearedsalmonrecipebyusingjustoneskillet.Ifyou’re not in a rush, you can steam the spinach separately, drain it, and then add theGinger-MisoSauce.

1tablespooncoconutoil4salmonsteaks(about8ounceseach)2packages(6ounceseach)freshspinach½cupGinger-MisoSauce(page37)

Ina large skilletovermedium-highheat,heat theoil.Cook the salmonsteaks for5minutes.Turnandtopwiththespinach.Pourthesesamesauceoverthespinach.Coverandcookfor3minutes,oruntilthesalmonisopaqueandthespinachiswilted.

Servethespinachwiththesalmonplacedontop,drizzledwithanypanjuices.


SALMONCROQUETTES


Makes4servings

ThelivelyflavorsoftheHerbesdeProvencebringsimplecannedsalmontolifeinthisre-imaginedversionoffishcakes.

¼cupMayonnaise(page40orstore-bought)1ribcelery,finelydiced1tablespoonfreshlemonjuice1teaspoonHerbesdeProvence(page59)¾teaspoonmustardpowder2cans(6ounceseach)skinlessandbonelesspinksalmon,drainedandflaked1egg,lightlybeaten½cupgroundgoldenflaxseeds2tablespoonsextra-virginoliveoil8teaspoonsGarlickyMayoSpread(page41)

Inamediumbowl,combinethemayonnaise,celery,lemonjuice,HerbesdeProvence,mustard,salmon,egg,andflaxseeds.Mixwell.Shapeintoeight2"patties.

Inalargeskilletovermediumheat,heattheoil.Cookthepattiesfor6minutes,turningonce,oruntilgoldenbrown.Servewiththemayospread.


SALMONCROQUETTES

SALMONBURGERSOVERPORTOBELLOSPREPTIME:10MINUTES|TOTALTIME:20MINUTES

Makes4servings

Whilethesesalmonburgersgowellonportobellomushrooms,asintherecipebelow,theycanalsobeusedaspartofasandwichbetween2slicesofBasicFocacciaFlat-bread(page21)withGarlickyMayoSpread (page 41).For a spicy version, add1 seededand finelychoppedjalapeñopeppertothemixtureandusecilantroinplaceofthedill.

4largeportobellomushrooms(4–5"diameter),stemsremoved3tablespoonsmeltedcoconutoilorextra-virginoliveoil,divided¾teaspoonseasalt,divided2scallions,finelychopped,or½yellowonion,finelychopped½roastedredbellpepper,finelychopped2cans(6ounceseach)skinlessandbonelesspinksalmon,drainedandflaked1egg,lightlybeaten¼cupgroundgoldenflaxseeds2tablespoonschoppedfreshdill


Brushthetopsofthemushroomswith1½tablespoonsoftheoilandplace,stem-sideup,onabakingsheet.Drizzle½tablespoonoftheoiloverthegills,andsprinklewith¼teaspoonofthesalt.Bakefor10minutes.

Meanwhile,inamediumbowl,combinethescallionsoronion,pepper,salmon,egg,flaxseeds,dill,andremaining½teaspoonsalt.Mixwell.Shapeinto4burgers.

Inamediumskilletovermediumheat,heattheremaining1tablespoonoil.Cooktheburgersfor4minutes,turningonce,oruntilbrowned.

Place1burgerontopofeachmushroom.Bakefor5minutes,oruntilheatedthrough.


fiber,570mgsodium

FISHTACOSWITHCHIPOTLE-AVOCADOCREAM


Makes4servings

Here’salight“taco”usinglettuceleavesstuffedwithaspicyavocadoandfishfilling.TheTortillas (page 29) or FlaxseedWraps (page 26) can, of course, be used in place of thelettuce.

Chipotlepeppers inadobosaucearesmokedripejalapeñopeppersthatarepackedinatomato-based sauce. They have a distinct smoky flavor and are typically found in theinternationalsectionofsupermarkets.

If you prefer a spicier sauce, additional Cajun SeasoningMix can be addedwhen it isblended;ifyoupreferalessspicysauce,reducetheseasoningmixbyhalf.

¼cupbutter,melted2cannedchipotlepeppersinadobosauce,minced3tablespoonslimejuice,divided3teaspoonsfreshlygratedlimepeel,divided½teaspoonseasalt,divided1¼poundsfirmwhitefish,suchascod,halibut,ortilapia,cutinto4pieces½cupsourcream½teaspoonseafoodseasoningorCajunSeasoningMix(page58)1ripeavocado,halved,pitted,andpeeled8mediumleaveslettuce(iceberg,romaine,orBibb)1½cupsfinelyshreddedcabbageLimewedges(optional)

Inasmallbowl,combinethebutter,peppers,1tablespoonofthelimejuice,2teaspoonsofthelimepeel,and¼teaspoonofthesaltuntilblended.Brushbothsidesofthefishfilletswiththebuttermixture.Lightlycoatagrillpanorskilletwithcookingsprayandheatovermedium-highheat.Cookthefishfor8minutes,turningonce,oruntilitflakeseasily.Transfertoaplateandcoverlightlywithfoil.

Meanwhile, in a blender or small food processor, combine the sour cream, seasoning mix,avocado, theremaining2 tablespoons limejuice, theremaining1 teaspoonlimepeel,and the

remaining¼teaspoonsalt.Blendorprocessfor30seconds,oruntilsmooth.Placeinasmallbowl.

Flake the fishwith a fork and place inside the lettuce leaves.Topwith the chipotle-avocadocreamandshreddedcabbage.Servewithlimewedges,ifdesired.


CARIBBEANSHRIMPANDRICE


Makes4servings

I use the Cajun Seasoning Mix in this quick and easy dish, but bring in the exoticCaribbeancombinationofginger,cilantro,andlime.

½largeheadcauliflower,brokenintoflorets2tablespoonsextra-virginoliveoil4scallions,sliced1redbellpepper,thinlysliced1can(14.5ounces)dicedtomatoes1teaspoonCajunSeasoningMix(page58)2tablespoonsgratedfreshgingeror2teaspoonsgroundginger1poundpeeledanddeveinedmediumshrimp,tailsremovedJuiceof1smalllime2tablespoonscoarselychoppedcilantro

Usinga foodprocessorwitha shreddingdiskattachmentor the largestholesofaboxgrater,shred the cauliflower. Place the shredded cauliflower in a microwaveable bowl. Cover andmicrowaveonhighpowerfor4minutes,stirringonce,oruntildesireddoneness.Setaside.

Ina large skilletovermedium-highheat,heat theoil.Cook the scallionsandpepper, stirringfrequently, for 5minutes, or until lightly browned. Stir in the tomatoes, seasoningmix, andginger.Cookfor1minute,oruntilsimmering.Addtheshrimp,cover,andcookfor3minutes,oruntiltheshrimpareopaque.

Stir in the reserved “riced” cauliflower, lime juice, and cilantro.Cook for 2minutes or untilheatedthrough.


CARIBBEANSHRIMPANDRICE

SHRIMP-STUFFEDTOMATOES


Makes4servings

Limeandavocadominglewiththeflavorsoftomatotomakeaninterestingwaytoenjoyshrimp.Forfullestflavor,chooseheirloomorbeefsteaktomatoes,ifavailable.

1poundfrozencookedmediumshrimp,thawed6largeplumtomatoes,halvedlengthwise¼cupMayonnaise(page40orstore-bought)1ribcelery,finelychopped2scallions,thinlysliced1tablespoonlimejuice¼teaspoonseasalt1largeripeavocado,halved,pitted,peeled,andchopped

Rinse the shrimp, pat completely dry with paper towels, and chop coarsely. Using a spoon,scoopoutthefleshofeachtomatohalfanddiscard.

Inamediumbowl,whisktogetherthemayonnaise,celery,scallions, limejuice,andsalt.Addtheshrimpandtosstocoat.Gentlyfoldintheavocado.Dividethemixtureamongthetomatoes.


CREAMYSHRIMPMARINARA


Makes4servings

Humansweremeanttoeatshellfish!

Here’s away to enjoy shrimp that just about anybody can appreciate, kids on up.Theshrimp go wonderfully with Zucchini Noodles, but shirataki noodles or “riced”cauliflower are other options.A dairy-free version can bemade by replacing the heavycreamwithcannedcoconutmilk.Forsomeaddedkick,sprinklethefinisheddishwith½teaspoonred-pepperflakes.

1tablespoonextra-virginoliveoil1shallot,minced3clovesgarlic,minced1can(28ounces)crushedtomatoes2tablespoonstomatopaste1teaspoonItalianSeasoningMix(page56)1poundpeeledanddeveinedlargeshrimp,tailsremoved½cupheavycreamorcannedcoconutmilkZucchiniNoodles(page130),optional

In a large skillet, heat the oil overmedium heat. Cook the shallot and garlic for 2minutes,stirring occasionally. Stir in the tomatoes, tomato paste, and seasoning mix and bring to asimmer.Reducetheheattolowandsimmerfor10minutes,stirringoccasionally.

Addtheshrimp,cover,andsimmerfor3minutes,oruntilopaque.Stirinthecreamorcoconutmilkandcookfor2minutesoruntilheatedthrough.Serveoverzucchininoodles,ifdesired.


CHORIZO-SHRIMPTORTILLASPREPTIME:10MINUTES|TOTALTIME:20MINUTES

Makes4servings

The seeminglydisparate spicinessof chorizo; theocean flavorsof shrimp;and the cool,freshscentofcilantrocometogetherdeliciouslyintheseeasytortillas.

Thisrecipe’salreadyquick,butyoucansaveevenmoretimebychoppingthegarlicandonion in the food processor. If you want to skip the tortillas altogether, add “riced”cauliflowerwhenyouaddtheshrimptomakeaneasyversionofpaella.

2tablespoonsextra-virginoliveoil1onion,finelychopped2clovesgarlic,minced6–8ounceschorizosausage,thinlysliced1poundpeeledanddeveinedsmalltomediumshrimp,tailsremoved2tablespoonsTacoSeasoningMix(page57)2tablespoonschoppedcilantro4Tortillas(page29)

In a large skillet over medium heat, heat the oil. Cook the onion and garlic for 3 minutes,stirringconstantly,oruntilsoftened.

Addthechorizoandcookfor5minutes,stirringoccasionally,oruntilcookedthrough.Addtheshrimpandseasoningmix.Cookfor2minutes,stirringfrequently,oruntilopaque.Stirinthecilantro.Spoonoverthetortillas.


INDIANCURRYSHRIMPPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4servings

The fragrant and exotic scents of the curry in a thick coconut milk base create awonderfulwaytoenjoyseafood.Tosaveevenmoretime(andtransformthisintoaThaicurrydish),skiptheginger,garlic,andcurrypowderanduse1cupThaiRedCurrySauce(page36)inplaceofthecoconutmilk.Eitherway,tryservingover“riced”cauliflower.

3tablespoonscoconutoilorghee1onion,thinlysliced1teaspoonmincedfreshginger1teaspoonmincedgarlic4teaspoonscurrypowder½teaspoonseasalt1cupcannedcoconutmilk1½poundspeeledanddeveinedmediumshrimp,tailsremoved2tablespoonschoppedcilantro

Inalargeskilletovermediumheat,heattheoilorghee.Cooktheonionfor5minutes,oruntillightlybrowned.Stirintheginger,garlic,currypowder,andsaltandcookfor1minute.Addthecoconutmilkandbringtoasimmer.Addtheshrimpandcookfor2minutes,oruntilopaque.Removefromtheheatandstirinthecilantro.


SHRIMPSCAMPI


Makes4servings

Classicshrimpscampireturns,freeofthetyrannyofthewheatnoodle!Whiletheshrimpscampi alone can be served alongside some steamed asparagus or fresh mushroomssautéedinbutter,serveitwithshiratakinoodlestomimictheclassicItaliandish.

3tablespoonsextra-virginoliveoil,divided3ouncesslicedfreshmushrooms(suchascremini)3tablespoonsbutter,divided1½poundspeeledanddeveinedlargeshrimp,tailsremoved5clovesgarlic,minced1teaspoonItalianSeasoningMix(page56)3tablespoonslemonjuice2tablespoonsdrywhitewineorchickenbroth2tablespoonsmincedfreshparsleyCookedshiratakinoodles(optional)

In a large skillet over medium-high heat, heat 1 tablespoon of the oil until hot. Cook themushroomsfor5minutes,stirringoccasionally,oruntil lightlybrownedand theirmoisture isreleased.Transfertoabowlandsetaside.

Addtheremaining2tablespoonsoiland1tablespoonofthebuttertothesameskilletandheatovermedium-highheattomeltthebutter.Cooktheshrimpfor2minutes,stirringfrequently,orjustuntilopaque(donotovercook).Transfertothebowlwiththemushrooms.

Reduce theheat tomedium.Melt1 tablespoonof thebutter in theskillet.Add thegarlicandcookfor1minute,stirringconstantly.Addtheremaining1tablespoonbuttertotheskilletalongwith the seasoningmix.Whisk in the lemon juice andwineor broth and cook for 1minute,whisking constantly. Return the reserved shrimp and mushrooms, along with accumulatedjuices,totheskillet.Cookfor1minuteoruntilheatedthrough.Stirintheparsley.Serveovershiratakinoodles,ifdesired.

PERSERVING:318calories,24gprotein,5gcarbohydrates,21gtotalfat,7gsaturatedfat,0.5gfiber,1,043mgsodium

EASYBAKEDSCALLOPS


Makes4servings

Here’sagood,old-fashionedrecipe forbakedscallopsdrippingwithbutter,butwithnosign of wheat! We replace bread crumbs with a mixture of almond meal/flour andParmesan cheese that re-creates that buttery, crumbly topping that many wheat-freepeoplemiss.

¼cupalmondmeal/flour¼cupfinelygratedParmesancheese1teaspoonseafoodseasoningorMoroccanSeasoningMix(page48),divided1poundmediumseascallops,rinsedandpatteddry2tablespoonslemonjuice2tablespoonsbutter,melted

Preheattheovento375°F.Greasean11"×7"bakingdish.

In a shallow bowl or dish, combine the almond meal/flour, cheese, and ½ teaspoon of theseasoningmix.Dredgethescallopsinthecheesemixture,pressingtocoatevenly.Placeonthebakingdish.

Inasmallbowl,combinethelemonjuice,butter,andtheremaining½teaspoonseasoningmix.Carefullydrizzleoverthescallopstokeepthetoppingintact.

Bakefor12minutes,oruntiljustbarelyopaque.Turntheoventobroilandcookfor2minutes,oruntillightlybrownedontop.


CURRIEDVEGETABLESPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes4servings

These flavorful Indian curried vegetables can stand alone as amain dish or serve as asubstantial side dish. The vegetables are easily varied; try using sliced carrots, babyonions,scallions,orbroccoli.

2tablespoonscoconutoil1yellowonion,chopped2clovesgarlic,minced4cupssmallfrozencauliflowerflorets,thawed,orfresh2cupsfrozenspinach,thawed,or4cupsfreshspinach1largetomato,chopped¾cupThaiRedCurrySauce(page36)¼teaspoonseasalt¼cupcoarselychoppedcilantro

Inalargeskilletovermedium-highheat,heattheoil.Cooktheonionandgarlicfor3minutes.Stir in the cauliflower, cover, andcook for7minutes, stirringoccasionally.Add the spinach,tomato,currysauce,andsalt.Coverandsimmerfor10minutes,oruntilthecauliflowerissoft.Stirinthecilantro.


SPANAKOPITABURGERSPREPTIME:15MINUTES|TOTALTIME:30MINUTES

4servings

Thisisavariationonspanakopita,orGreekspinachpie,thatincludesallofthewonderfulflavorful ingredients—spinach, feta cheese, onion, and egg—but without the unhealthyeffectsofthecrust.Hereitisre-createdasaburgerthatcanbeeatenasisorsandwichedbetweentwoslicesofSandwichBread(page20)orBasicFocacciaFlatbread(page21).

3tablespoonsextra-virginoliveoil,divided1smallyellowonion,finelychopped2packages(10ounceseach)frozenchoppedspinach,thawedandsqueezeddry1teaspoondriedoregano½teaspoongarlicsalt½teaspoongroundblackpepper2teaspoonsfreshlemonjuice1cupcrumbledfetacheese1egg,lightlybeaten½cupgroundgoldenflaxseeds

In a large skillet overmedium-high heat, heat 1 tablespoon of the oil.Cook the onion for 3minutes,stirringfrequently,oruntil lightlybrowned.Add thespinachandcookfor1minute,stirring,oruntilheatedthrough.Transfertoamediumbowlandallowtocoolslightly.Addtheoregano, garlic salt, pepper, lemon juice, cheese, egg, and flaxseeds.Mix to combine. Shapeinto4burgers.

In theskilletovermediumheat,heat theremaining2 tablespoonsoil.Cook theburgers for7minutes,turningonce,oruntillightbrown.


KALE,ONION,ANDGOATCHEESEPIZZAPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes4servings

Theuniquemixofflavorsinthispizza,bestsuitedtoadultpalates,elevatesacasualdishtothelevelofsomethingspecial!

PIZZACRUST2½cupsAll-PurposeBakingMix(page19)½cupshreddedmozzarellacheese¼teaspoonseasalt1egg2tablespoonsextra-virginoliveoil½cupwater

TOPPING2tablespoonsextra-virginoliveoil4cupsfreshorfrozenkale,thawed,tornintosmallpieces1yellowonion,cutintowedges¼teaspoonseasalt⅔cuppizzasauce(nosugaradded)2ouncesgoatcheese,crumbled

Preheattheovento400°F.Lineabakingsheetorpizzapanwithparchmentpaper.

Tomakethecrust: Inamediumbowl,combine thebakingmix,cheese,andsalt. Inasmallbowl,mixtogethertheegg,oil,andwater.Pourintotheflourmixtureandcombinethoroughly.

Placethedoughonthebakingsheetorpizzapanand,withmoistenedhands,pressintoa12"circle, forming an outer edge. Bake for 10 minutes. Remove from the oven and set aside.Reducetheheatto350°F.

Tomakethetopping:Meanwhile, ina large skilletovermediumheat,heat theoil.Add thekale,onion,andsaltandcookfor5minutes,stirringfrequently,oruntilthekalewiltsandtheonionissoft.

Top thepizza crustwith the sauce, kalemixture, andgoat cheese.Return to theoven for 10minutes,oruntilthecheesemelts.


KALE,ONION,ANDGOATCHEESEPIZZA

PALAKPANEERPREPTIME:10MINUTES|TOTALTIME:30MINUTES

Makes4servings

ThisIndian/Pakistanidishservesupawallopingquantityofhealthyspinachinanexoticcurrysauce.

2packages(6ounceseach)babyspinach2tablespoonsgheeorcoconutoil12ouncespaneercheese,cutinto1"cubes1onion,finelychopped2clovesgarlic,minced2tablespoonsMoroccanSeasoningMix(page48)½teaspoonseasalt1can(14.5ounces)dicedtomatoesor1tomato,chopped½cupcannedcoconutmilkorcream

Placethespinachinacolandersetinthesink.Carefullypour4cupsboilingwateroverittowiltthespinach.Setasidetodrain.

Inalargeskilletovermediumheat,heatthegheeoroil.Cookthecheesefor8minutes,turning,oruntilbrowned.Removefromtheskilletandsetasideonaplate.

Inthesameskillet,cooktheonionandgarlicfor3minutes,oruntillightlybrowned.Addtheseasoning mix and salt and stir for 1 minute. Add the reserved spinach, the tomatoes, andcoconutmilkorcream.Bringtoasimmer.Reducetheheattomedium-low,cover,andsimmerfor5minutes.

Carefullypourthecontentsoftheskilletintoafoodprocessorandprocessfor1minute,oruntilthespinachandtomatoesarebrokendownandthemixtureiscreamy.Returntotheskillet,addthereservedcheese,andheatthrough.


CHILESRELLENOSMINICASSEROLES


Makes4servings

Ifyou’reinthemoodforsomethingMexicanbesidesaburrito,here’sanicelittleoptionthatisdeceptivelyfillinganddelicious.

Ifyouwish,replacethesalsawithasideofpicodegallomadewiththeripesttomatoes.

4eggs¾cupheavycreamorhalf-and-half1can(7ounces)dicedgreenchilepeppers,drained1½cupsshreddedCheddarorpepperJackcheese,divided4tablespoonssalsa(optional)

Preheattheovento400°F.Grease4(8-to9-ounce)ramekinsandplaceonabakingsheet.

Inamediumbowl,whisktogethertheeggsandcreamorhalf-and-half.Addthechilepeppersand1cupofthecheeseandwhisktocombine.Divideevenlyamongtheramekins.Topwiththeremaining½cupcheese.Bakefor25minutes,oruntilaknifeinsertedinthecentercomesoutclean.Topeachwith1tablespoonsalsa,ifdesired.


FETTUCCINEWITHBASIL-WALNUTPESTO


Makes2servings

Bring themagical combinationofbasil andextra-virginoliveoil together in this simplepastadish.

Savetimebyusingpreparedbasilpestofromtherecipeonpage31orstore-bought.

1cuppackedfreshbasil¼cupwalnuts3clovesgarlic,chopped⅓cupextra-virginoliveoil¼cupgratedromanocheese¼teaspoonseasalt2teaspoonsfreshlemonjuice2packages(8ounceseach)shiratakifettuccinenoodles,rinsedanddrained

Ina foodchopperor foodprocessor, combine thebasil,walnuts, andgarlic.Choporprocessintoapaste.Addtheoil,cheese,salt,andlemonjuiceandchoporprocessuntilthemixtureisblendedandthepestoisbrightgreen.Setaside.

Preparethenoodlesaccordingtopackagedirections.Transfertoaservingbowl.

Topthenoodleswiththereservedbasilmixtureandtosstocoatwell.


FETTUCCINEWITHBASIL-WALNUTPESTO

SPAGHETTIWITHOLIVES,CAPERS,ANDGARLIC


Makes2servings

Thissimple“pasta”dishcanserveasafillingmaincourseorasubstantialsidedish.Don’tlet theapparentsmallservingsfoolyou:Rememberthat,minustheappetite-stimulatingeffects of the gliadin protein of wheat, appetites are satisfied withmuch less. And thispasta, unlike those made with conventional ingredients or the awful gluten-free flours,doesnotresultinsky-highbloodsugarsorotherdistortionsofmetabolism.

¼cupextra-virginoliveoil3clovesgarlic,minced3scallions,sliced¼teaspoonseasalt2teaspoonscapers¼cuppittedkalamataolives,sliced2packages(8ounceseach)shiratakinoodles,rinsedanddrained¼cupshreddedParmesancheese

In amediumskilletovermediumheat, heat theoil.Cook thegarlic, scallions, and salt for3minutes,oruntilthescallionsbegintosoften.Stirinthecapersandolives.Setaside.

Preparethenoodlesaccordingtopackagedirections.Transfertoaservingbowl.Topwiththereservedolivemixtureandtosstocoat.Sprinklewiththecheese.


JAPANESEEGGPLANTSTIR-FRY


Makes4servings

I’ve served this Japanese eggplant as both a main dish and a substantial side dishalongside beef that had been marinated and sautéed in a (gluten-free) teriyaki sauce.Optionally, a pound of finely sliced beef or pork or shrimp can be combined with theeggplantitself. (Meatorshrimpshouldbecookedseparately,thencombined.)Ifnoodlesaredesired, shiratakiwouldbeperfect. Japanese eggplants canbe found inmostAsiangrocerystoresandinsomespecialtysupermarkets.

3tablespoonssesameoil,divided1½poundsJapaneseeggplants,quarteredlengthwiseandsliced½"thick6scallions,sliced4clovesgarlic,minced3tablespoonsgluten-freesoysauce2tablespoonsgratedfreshginger¼cupwater½cupcoarselychoppedcilantro2teaspoonssesameseeds

Inalargeskilletovermediumheat,heat2tablespoonsoftheoil.Addtheeggplant,cover,andcookfor10minutes,stirringoccasionally,oruntilsoftened.

Add theremaining1 tablespoonoil.Stir in thescallions,garlic,soysauce,ginger,andwater.Coverandsimmerfor5minutes,stirringoccasionally,oruntiltheeggplantiscompletelysoft.Justbeforeserving,stirinthecilantroandsprinklewiththesesameseeds.


BROCCOLI-CHEESECASSEROLE


Makes4servings

Thissimplecasserolecanserveaseitheramaindishorasubstantialsidedishalongsideporkchops,bakedchicken,oranyformofbeef.Othervegetables,suchasfreshasparagusorgreenbeans,canbeaddedorcanreplacethebroccoli.Acanofbabyonionscanalsobeaddedforalittleextrazing.

1bag(12ounces)freshbroccoliflorets½cupwater2eggs1cupshreddedsharpCheddarcheese,divided½cupheavycream⅓cupalmondmeal/flour½teaspoonmustardpowder¼teaspoononionpowder¼teaspoonseasaltDashofgroundredpepper(optional)

Preheattheovento400°F.Greasean8"×8"bakingdish.

Inamicrowaveablebowl,place thebroccolifloretsandwater,cover,andmicrowaveonhighpowerfor3minutes,oruntilthebroccoliisbrightgreenandsoftened.Drainandplaceinthebakingdish.

In a medium bowl, combine the eggs, ½ cup of the cheese, the cream, almond meal/flour,mustard,onionpowder,salt,andredpepper(ifdesired).Pourover thebroccoli.Topwith theremaining½cupcheese.

Bakefor20minutes,oruntilaknifeinsertedinthecentercomesoutclean.


BROCCOLI-CHEESECASSEROLE

DESSERTSANDSNACKS

Coconut-ChocolateTartBerry-CoconutMiniCheesecakesCinnamonDonutsMiniChocolateÉclairsDoubleChocolateMiniCakesKeyLimeCupcakesPistachio–GreenTeaCupcakesTartTangerineCupcakesMacadamia-SpiceMuffinsAppleStreuselMuffinsApplePieWhoopiesCinnamonRollWhoopiesPlumJamWhoopiesBerryFoolMochaKefirsStrawberryKefirsLemonMousseVanillaCustardCaramelSauceLemonWhippedCreamChocolateGlazeVanillaGlazeStrawberryGlazeChocolateFrostingVanillaFrostingCoconutMacaroonsMochaMacaroonsPeanutButterCookiesLemon-PineappleSnowballsPecan-PineappleBites

CognacTrufflesMacadamiaNutFudgeDarkChocolate–NutCrunchSpicyMixedNutsChipotlePepperRoastedAlmondsHorseradish–SoySauceRoastedAlmondsChocolatePeanutButterCake

COCONUT-CHOCOLATETART

PREPTIME:5MINUTES|TOTALTIME:20MINUTES+CHILLINGTIME

Makes8servings

Shreddedcoconutmakesasturdyanddeliciouspiecrust.HereIfillacoconutcrustwitharichchocolatecreamtomakeadelightfultartappropriateforcelebrations,holidays,oranextra-specialdessert.

1¾cups+2tablespoonsshreddedunsweetenedcoconut3tablespoonsAll-PurposeBakingMix(page19)Sweetenerequivalentto

3tablespoons+½cupsugar3tablespoonscoconutoilorbutter,melted14ouncescannedcoconutmilk8ouncesunsweetenedchocolate,chopped½teaspoonvanillaextract¼teaspoonalmondextract

Preheattheovento350°F.Greasea9"pieplate.

Inamediumbowl,combinethecoconut,bakingmix,sweetenerequivalentto3tablespoonsofsugar,andtheoilorbutterandmixthoroughly.Pressintothepieplateandbakefor10minutes,oruntiltheedgesarelightlybrowned.Removeandcool.

Meanwhile, in a medium saucepan over medium-high heat, heat the coconut milk just untilbubblesbegintoform.Removefromtheheat,addthechocolate,andstiruntilmelted.Stir inthe vanilla, almond extract, and the remaining sweetener equivalent to ½ cup sugar untilblended.Pourintothecoconutshell.Refrigerateuntilset,atleast1hour.


COCONUT-CHOCOLATETART

BERRY-COCONUTMINICHEESECAKES


Makes12cakes

All doubts over how delicious a wheat-free lifestyle can be will crumble with thesedeliciousminicheesecakes!

I top thesewith freshberries,butyoucansubstitutewithadrizzleofdarkchocolate,asprinkleofcocoapowder,orsomemoreshreddedcoconut.

1¼cupsAll-PurposeBakingMix(page19)Sweetenerequivalentto1tablespoon+½cupsugar

3tablespoonscoconutoilorbutter,melted12ouncescreamcheese,atroomtemperature½cupsourcreamorplainGreekyogurt2eggs¼cupshreddedunsweetenedcoconut1½cupsfreshmixedberries

Preheattheovento350°F.Placepaperlinersina12-cupmuffinpan.

Inalargebowl,combinethebakingmix,sweetenerequivalentto1tablespoonsugar,andthecoconutoilorbutter.Mixthoroughly.Divideamongthemuffincups.Pressflatinthebottomofeachcupwithaspoonoryourfingers.Setaside.

In a largebowl,with an electricmixer, blend the creamcheese and the remaining sweetenerequivalentto½cupsugaruntilsmooth.Stirinthesourcreamoryogurt.Addtheeggs,oneatatime,mixinguntilthoroughlyincorporated.Stirinthecoconutandmixthoroughly.Dividethebatteramongthemuffincups.Bakefor20minutes,oruntilaknifeinsertedinthecentercomesoutclean.(Thecheesecakeswillpuffupduringbakingandthenfallastheycool.)

Allowtocoolinthemuffinpanfor5minutes.Removetoaracktocoolcompletely.Serveeachtoppedwith2tablespoonsofberries.

PERcheesecake:265calories,6gprotein,16gcarbohydrates,22gtotalfat,11gsaturatedfat,3gfiber,166mgsodium

CINNAMONDONUTS


Makes12donuts

Anunusualtechniqueisusedtocreatethesemini-donuts.Theresult:delicious,bite-size,healthysnacks!Becausethesedonuts,unlikeconventionalwheatflour/sugary/frieddonuts,are without adverse health implications, you can have them for breakfast, snacks, ordessertwithoutworry.

Optionally, you can drizzle theChocolateGlaze (page 214) orVanillaGlaze (page 215)overthetop.

¼cupgroundgoldenflaxseeds1cupcoldwater¾cupcoconutflour¾cupshreddedunsweetenedcoconutSweetenerequivalentto½cupsugar

1½teaspoonsgroundcinnamon½teaspoonbakingsoda½cupcoconutoil,melted1egg

Preheattheovento375°F.Greaseadonutpan.

Inasmallmugorbowl,stirtogethertheflaxseedsandwater,thenplaceitinthefreezerfor5minutes.

Inalargebowl,combinethecoconutflour,coconut,sweetener,cinnamon,andbakingsoda,andmix.Stirinthecoconutoiluntilwellmixed.

Removetheflaxseedsfromthefreezerandwhiskintheegg.Pourtheflaxseedmixtureintothecoconut mixture and mix. Spoon the mixture into the donut pan, pressing into wells, ifnecessary.

Bakefor10minutes,oruntilthedonutsareslightlyfirmtothetouchandtheedgesaregolden.Allowtocoolinthepanfor5minutesbeforeinvertingontoawireracktocoolcompletely.

PERdonut:189calories,2gprotein,15gcarbohydrates,15g total fat,12gsaturated fat,5gfiber,61mgsodium

CINNAMONDONUTS

MINICHOCOLATEÉCLAIRSPREPTIME:10MINUTES|TOTALTIME:30MINUTES+COOLINGTIME

Makes8éclairs

Yes: chocolateéclairs!But theseareactuallyhealthy.Foramore luxurious topping, trytheChocolateGlazeonpage214.

½cupcannedcoconutmilk,wellstirred¼cupbutter¼cupcoconutflour2teaspoonsgroundpsylliumseeds⅛teaspoonseasalt2eggs,atroomtemperature8ouncesheavycreamSweetenerequivalentto2tablespoonssugar

½teaspoonvanillaextract1bar(3.5ounces)darkchocolate(70–86%cocoa),choppedandmelted


Inamediumsaucepanovermediumheat,bringthecoconutmilkandbuttertoaboil.Removefrom the heat and add the flour, psyllium seeds, and salt all at once. Stir until incorporated.Return the saucepan to the heat and stir until the mixture pulls together into a loose ball.Removefromtheheatandcontinuestirringfor1minute,tocoolthemixtureslightly.Addtheeggs,oneatatime,stirringtothoroughlyincorporate.Stiruntil themixtureismostlysmoothandtakesonaslightsheen.

Spoonorpipethemixtureintoeight2"to3"linesonthebakingsheet.Bakefor20minutes,oruntilgoldenandslightlyfirm.Removetoawireracktocoolcompletely.

Meanwhile, in a large bowl,with an electricmixer on high speed, beat the cream until stiffpeaksform.Withthemixeronlowspeed,blendinthesweetenerandvanilla.Setaside.

Sliceeachéclairpuffinhalf,andremovethecenterdough.Dollopthewhippedcreammixtureontothebottomhalves.Replacethetops.Drizzlethechocolateoverthetops.

PER1éclair:280calories,4gprotein,10gcarbohydrates,26gtotalfat,17gsaturatedfat,4gfiber,116mgsodium

DOUBLECHOCOLATEMINICAKES


Makes4cakes

Kids lovehaving theirown littlecakes.These3"minicakesare just therightsize forafillingandhealthycelebration.

If a fine cake texture is desired, substitute the baking mix with almond flour fromblanched almonds.Optionally, ChocolateGlaze (page 214) or Chocolate Frosting (page217)canbeaddedfortriplechocolateminicakes.

1¼cupsAll-PurposeBakingMix(page19)2tablespoonsunsweetenedcocoapowderSweetenerequivalentto¾cupsugar

⅓cupdarkchocolatechips1teaspoonwhitevinegar6tablespoonscoconutmilk(cannedorcarton),milk,orhalf-and-half½tablespoonmolasses1egg,beaten

Preheattheovento375°F.Greasefour4-ounceramekins.

Inalargebowl,combinethebakingmix,cocoa,sweetener,andchocolatechips.Mixwell.

Stirinthevinegarandcoconutmilk,milk,orhalf-and-half.Allowtostandfor1minute.Stirinthemolassesandegg,mixingthoroughly.Thebattershouldbetheconsistencyofconventionalcakebatter,butifit’stoothick,addmorecoconutmilk,milk,orhalf-and-half,1tablespoonatatime,untilthedesiredthicknessisachieved.

Dividethebatteramongtheramekins.Arrangeonabakingsheetandbakefor25minutes,oruntilawoodenpickinsertedinthecenterofacakecomesoutclean.

PERcake:371calories,12gprotein,21gcarbohydrates,30g total fat,10gsaturatedfat,9gfiber,195mgsodium

KEYLIMECUPCAKES


Makes12cupcakes

Ifyourkidslovethesharper,tartflavorofKeylimeslikeminedo,thentheseKeyLimeCupcakesaresuretosatisfy!Modifythetartnesssimplybyincreasingordecreasingtheamount of lime juice. For an extra-light cake texture, substitute the baking mix withalmondflourfromblanchedalmonds.

CUPCAKES4cupsAll-PurposeBakingMix(page19)Sweetenerequivalentto1cupsugar

½teaspoonseasalt1cupKeylimejuice3eggsFROSTING8ouncescreamcheese,atroomtemperatureSweetenerequivalentto½cupsugar

2teaspoonsKeylimejuice


Tomakethecupcakes:Inalargebowl,combinethebakingmix,sweetener,andsalt.Mixwell.Stirinthelimejuiceandallowtostandfor1minute.Whisktheeggsandstirintothemixture.

Dividethebatteramongthemuffincups.Bakefor20minutes,oruntilawoodenpickinsertedinthecenterofacupcakecomesoutclean.

Tomakethefrosting:Inasmallbowl,combinethecreamcheese,sweetener,andlimejuice.Mixwell.Spreadoverthetopsofthecooledcupcakes.

PERcupcake:299calories,11gprotein,13gcarbohydrates,25gtotalfat,5gsaturatedfat,6gfiber,350mgsodium

KEYLIMECUPCAKES

PISTACHIO-GREENTEACUPCAKESPREPTIME:10MINUTES|TOTALTIME:30MINUTES+COOLINGTIME

Makes12cupcakes

Ifyoulovegreenteaandthehealthbenefitsitprovides,thegroundpowderfromgreentealeaves is a little-known way to obtain them. The green tea powder can be purchasedalreadyground,usuallyfromthematchavariety,oritcanbegroundfromdriedgreentealeaves.


¾cuprawpistachios,finelychopped½teaspoonseasalt2teaspoonslemonjuiceorwhitevinegar1cupbuttermilk¼cupcoconutoil,melted3eggs

FROSTING8ouncescreamcheese,atroomtemperatureSweetenerequivalentto½cupsugar

2teaspoonsgreenteapowder½teaspoongroundcardamom


Tomakethecupcakes: Ina largebowl, combine thebakingmix, sweetener,pistachios, andsalt. Stir in the lemon juice or vinegar and allow to stand for 1minute. In a separate bowl,combinethebuttermilk,oil,andeggs.Stirintotheflourmixture.


Tomakethefrosting: Inasmallbowl,combine thecreamcheese,sweetener,green tea,and

cardamom.Mixwell.Spreadoverthetopsofthecooledcupcakes.

PERcupcake:322calories,12gprotein,13gcarbohydrates,27gtotalfat,6gsaturatedfat,7gfiber,320mgsodium

TARTTANGERINECUPCAKESPREPTIME:5MINUTES|TOTALTIME:25MINUTES+COOLINGTIME

Makes12cupcakes

Wheninseason,tangerinescanbeusedtomakeawonderfullyflavorful,tartcupcakewiththe wheat-free baking mix. If tangerines are unavailable, you can make these orangeycupcakes with larger minneola tangerines, Mandarin oranges (though 3 or 4 will berequired),ornaveloranges.


½teaspoonseasalt1cuptangerinejuiceororangejuice3eggs

FROSTING8ouncescreamcheese,atroomtemperatureSweetenerequivalentto½cupsugar

2teaspoonstangerinejuiceororangejuice


Tomakethecupcakes:Inalargebowl,combinethebakingmix,sweetener,andsalt.Mixwell.Inacup, reserve2 teaspoonsof the juicefor thefrosting.Addtheremaining juice to thedryingredientsand stirwell.Allow to stand for1 to2minutes.Whisk theeggsand stir into themixture.


Tomakethefrosting:Inasmallbowl,combinethecreamcheese,sweetener,andthereserved2teaspoonsjuice.Mixwell.Spreadoverthetopsofthecooledcupcakes.

PERcupcake:303calories,11gprotein,13gcarbohydrates,25gtotalfat,5gsaturatedfat,6g

fiber,327mgsodium

MACADAMIA-SPICEMUFFINSPREPTIME:5MINUTES|TOTALTIME:30MINUTES

Makes12muffins

Macadamianutsjoincinnamonandnutmeginthishealthyandfillingmuffin.Remember:In thiswheat-free lifestyle,unhealthy ingredientsareeliminated—fat isnotoneof them.Soenjoyyourreacquaintancewithhigh-fatmacadamianuts!

4cupsAll-PurposeBakingMix(page19)1½teaspoonsbakingsodaSweetenerequivalentto1½cupssugar

¾cupchoppedmacadamianuts1teaspoongroundcinnamon½teaspoongroundnutmeg½teaspoonseasalt1tablespoonlemonjuiceorvinegar½cupwater2tablespoonsmolasses3eggs

Preheattheovento350°F.Greasea12-cupmuffinpan.

Inalargebowl,combinethebakingmix,bakingsoda,sweetener,nuts,cinnamon,nutmeg,andsalt.Mixwell.

Inasmallbowl,combinethelemonjuiceorvinegar,water,andmolassesandmix.Addtothedrymixtureandmixthoroughly.

Inasmallbowl,whisktheeggs.Addtothebatterandmixthoroughly.

Dividethebatteramongthepreparedmuffincups.Bakefor25minutes,oruntilawoodenpickinsertedinthecenterofamuffincomesoutclean.


APPLESTREUSELMUFFINS


Makes12muffins

Ifyoulikecoffeecakewithcrumblystreuseltopping,here’salittlenostalgiaforyou—withnoneoftheheartache!

Thestreuseltoppingworkswithanysweetener,butxylitolworksthebest,asitcreatesthesturdiestandmostcrumblyendresult.

4cupsAll-PurposeBakingMix(page19)Sweetenerequivalentto½cupsugar

1teaspoongroundcinnamon¼teaspoongroundnutmeg½teaspoonseasalt1cupunsweetenedapplesauce3eggs1tablespoonmolasses½cupbutter,cutintosmallpieces


Inalargebowl,combinethebakingmix,sweetener,cinnamon,nutmeg,andsalt.Mixwell.Setaside1cupofthemixtureinamediumbowl.Inasmallbowl,combinetheapplesauceandeggsandstiruntilsmooth.Addtothedrymixtureandstirtocombine.Dividethebatteramongthemuffincups.

Tomake thestreusel topping,add themolasses to the reserveddrymixture.Cut in thebutteruntil themixture becomes crumbly. Spoon gently over the tops of themuffins. Bake for 20minutes,oruntilawoodenpickinsertedinthecenterofamuffincomesoutclean.


APPLEPIEWHOOPIES


Makes10whoopies

As the name suggests, these littlewhoopies taste like a slice of apple pie. The kidswillthinkit’sdessert,butit’severybitashealthyaseatingsomenutsandapples!

CAKES2cupsAll-PurposeBakingMix(page19)¾cupfinelychoppedwalnuts¼teaspoongroundgingerorgroundcardamomSweetenerequivalentto½cupsugar

½cupunsweetenedchunkyapplesauce2teaspoonslemonjuice1egg,whiskedGLAZE2tablespoonsxylitol2ouncescreamcheese½teaspoonlemonjuice

Preheattheovento350°F.Grease10cupsofawhoopiebakingpan.*

Tomakethecakes: Ina largebowl,combine thebakingmix,walnuts,gingerorcardamom,andsweetener.Mixintheapplesauce,lemonjuice,andegguntilthoroughlycombined.

Divide the batter among the whoopie cups. Bake for 10 minutes, or until slightly firm andgolden.Allowtocoolinthepanfor5minutes.Invertontoaracktocoolcompletely.

Tomaketheglaze:Meanwhile,inasmallmicrowaveablebowl,combinethexylitolandcreamcheese.Microwaveonhighpowerin10-secondincrementsuntilmelted.Mixthoroughly.Addthelemonjuiceandstirtocombine.

Whenthecakeshavecooled,drizzlethemwiththeglaze.

PERWHOOPIE:218calories,7gprotein,9gcarbohydrates,19gtotalfat,3gsaturatedfat,5gfiber,135mgsodium

*Note:Bakingyourwheat-freedoughintheshallowcupsofawhoopiepanprovideseasyandconsistentbakedfinalproducts. Ifyoudon’thaveawhoopiepan, thesepiesareeasy toformwithyourhands.Justdividethedoughinto2-ounceportions,thencreate3"pattiesandbakeonabakingsheetlinedwithparchmentpaper.

CINNAMONRollWHOOPIES


Makes10whoopies

Tomakethesewhoopiesseemevenmorelikecinnamonrolls,youcanadd¼cupchoppedpecansorchoppedwalnutstothebatter,orsprinklethenutsontopoftheglaze.

ServetheseCinnamonRollWhoopieshot,toppedwitheithertheglazeorapatofbutter.

CAKES2cupsAll-PurposeBakingMix(page19)2teaspoonsgroundcinnamonSweetenerequivalentto

½cupsugar1teaspoonvanillaextract½cupheavycream2teaspoonslemonjuice1egg,whiskedGLAZE2tablespoonsxylitol2ouncescreamcheese½teaspoonlemonjuice

Preheattheovento350°F.Grease10cupsofawhoopiebakingpan.*

Tomakethecakes:Inalargebowl,combinethebakingmix,cinnamon,andsweetener.Mixinthevanilla,cream,lemonjuice,andegguntilthoroughlycombined.

Divide the batter among the whoopie cups. Bake for 10 minutes, or until slightly firm andgolden.Allowtocoolinthepanfor5minutesbeforeinvertingontoarack.


Drizzlethecakeswiththeglaze.


*Seenoteonoppositepage.

PLUMJAMWHOOPIESPREPTIME:10MINUTES|TOTALTIME:25MINUTES+COOLINGTIME

Makes10whoopies

Thinkofthisrecipewheneveryou’vemadeabatchofPlum-ChiaJam.It’sagreatwaytomakeuseoftheleftovers!

CAKES2cupsAll-PurposeBakingMix(page19)Sweetenerequivalentto

½cupsugar½cup+2tablespoonsPlum-ChiaJam(page51)¼cupwater1teaspoonlemonjuice1egg,whiskedGLAZE2tablespoonsxylitol2ouncescreamcheese½teaspoonlemonjuice

Preheattheovento350°F.Grease10cupsofawhoopiebakingpan.

Tomakethecakes:Inalargebowl,combinethebakingmixandsweetener.Mixin½cupofthejam,thewater,lemonjuice,andegguntilthoroughlycombined.

Dividethebatteramongthe10whoopiecups.Bakefor15minutes,oruntilslightlyfirmandgolden.Allowtocoolinthepanfor5minutes.Invertontoaracktocoolcompletely.


Drizzlethecakeswiththeglaze.Spoonasmalldollopoftheremaining2tablespoonsjamon

topoftheglaze.


*Seenoteonpage204.

BERRYFOOL


Makes4servings

Threesimpleingredientscombineforadelicioustreatthatcomestogetherinminutes.

1cupfreshberriesofchoiceSweetenerequivalentto2tablespoonssugar

1cupheavycream

In a foodprocessor, pulse theberrieswith the sweeteneruntil crushed, about10pulses. In alargebowl,withanelectricmixeronhighspeed,beatthecreamuntilstiffpeaksform.Gentlyfoldintheberries.Spoonintoservingglassesandserveimmediatelyorchilltoservelater.


MOCHAKEFIRSPREPTIME:1MINUTE|TOTALTIME:2MINUTES

Makes2servings

Ifyouhaven’thadkefir,youareinforarealtreat.Thisislikeeatingmeltedicecream!

2cupskefirSweetenerequivalentto¼cupsugar

1teaspooninstantcoffeegranules1tablespoonunsweetenedcocoapowder

Inablender,combinethekefir,sweetener,coffeegranules,andcocoa.Blendatmediumspeeduntilthick.


STRAWBERRYKEFIRS

PREPTIME:1MINUTE|TOTALTIME:2MINUTES

Makes2servings

This kefir is a hitwithkids. It can easily be altered to create blueberry, blackberry, ormixedberrykefirstoo.

2cupskefirSweetenerequivalentto¼cupsugar

½cupfreshorfrozenstrawberries2mintsprigs,forgarnish(optional)

Inablender,combinethekefir,sweetener,andstrawberries.Blendatmediumspeeduntilthick.

Serveasisorgarnishedwithmintsprigs,ifdesired.


LEMONMOUSSEPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes6servings

Thisquick,lightdesserttakesonly15minutestowhipupbutyieldsawonderfullythick,richmousse.Ilikeservingittoppedwithfreshraspberries.

1cupheavycream4ouncescreamcheese,atroomtemperatureGratedpeelandjuiceof1lemonSweetenerequivalentto

1tablespoonsugar1teaspoonvanillaextract

Inalargebowl,withanelectricmixeronhighspeed,beatthecreamuntilstiffpeaksform.Setaside.

Inaseparatebowl,withthesamemixeratmediumspeed,beat thecreamcheese, lemonpeelandjuice,sweetener,andvanillauntilblended.Gentlyfoldthereservedwhippedcreamintothecreamcheesemixtureuntilthoroughlycombined.Serveimmediatelyorchilltoservelater.


VANILLACUSTARD


Makes4servings

In the age of processed foods, many people have forgotten the simple art of makingcustard. Here is the basic recipe that can serve as the basis for a wide variety of richcustards, just by adding fresh or frozen berries, some unsweetened cocoa powder anddarkchocolatechips,orchoppednuts.(Youcanalsotakethefinished,cooledcustardandprocess it in an ice creammaker according to themanufacturer’s directions.Also notethattheadditionofthecustardstepallowstheuseofcoconutmilkinplaceofdairycreamwhilemaintainingathicktextureandsmoothmouthfeel,aperennialstrugglewithdairy-freeicecustards.)

1½cupsheavycreamorcannedcoconutmilk4eggyolksSweetenerequivalentto½cupsugar

¼teaspoonseasalt1teaspoonvanillaextract1tablespoonbutter,atroomtemperature

Inamediumsaucepanovermedium-highheat,heatthecreamorcoconutmilkfor5minutes,stirringwithawoodenspoon,orjustuntilbubblesstarttoformaroundtheedges.Meanwhile,inamediumbowl,whisktogethertheeggyolks,sweetener,salt,andvanilla.Graduallywhiskthehotcreamorcoconutmilkintotheyolkmixtureuntilblended.

Pourbackintothesaucepan.Cookovermediumheatfor5minutes,stirringconstantly,oruntilthe mixture thickens. Remove from the heat and whisk in the butter until thoroughlyincorporatedandthecustardissmooth.

Pour into a clean bowl andplace plasticwrap directly on the surface to prevent a skin fromforming.Chilluntilreadytoserve.


CARAMELSAUCE


Makes¾cup

ThisrecipeissimilartotheVanillaGlaze(page215),justcookedabitlongertocreatethedeepflavorandgoldenbrowncolorofcaramel.ServethiscaramelsauceontopofVanillaCustard(page211),drizzledonCinnamonDoughnuts(page196),oroverAppleStreuselMuffins(page203).

¼cupbutter⅓cupxylitol¼cupheavycream½teaspoonvanillaextract

Inasmallsaucepanovermedium-highheat,combinethebutterandxylitol.Mixwell,thenstopstirring as it heats. Allow the butter to brown and the xylitol to melt, occasionally gentlyswirlingthesaucepan,for5minutes.

Removethesaucepanfromtheheat.Inameasuringcuporsmallbowl,combinethecreamandvanilla. Stir, 1 tablespoon at a time, into the butter mixture. Be careful, as themixture willbubbleupandmay spurt.Continueadding the creammixture and stirringuntil incorporated.Allowthesaucetocoolfor5minutesbeforeserving.


LEMONWHIPPEDCREAM


Makes1½cups

Servethisflavorfulcreamwithafewberriesforalast-minutedeliciousdessert.

1cupheavycream1teaspoongratedlemonpeel1tablespoonlemonjuice

In a large bowl,with an electricmixer on high speed, beat the creamuntil stiff peaks form.Gentlystirinthelemonpeelandjuice.Useimmediatelyorchill,covered,forupto1day.


CHOCOLATEGLAZE


Makes1¼cups

Drizzlethisglazeovercookies,cupcakes,ormuffins.Foradairy-freeversion,substitutecoconutmilkforthecream.Increaseordecreasethequantityofcreamtothinorthickentheglaze.

2bars(3.5ounceseach)darkchocolate(85–86%cocoa),chopped2tablespoonsbutter,softened½cupheavycream

In the topofadoubleboiler,place thechocolateover simmeringwaterandstiruntilmelted.Removefromtheheatandstirinthebutteruntilmelted.Stirinthecreamuntilsmoothandwellcombined.Allowtocoolforseveralminutesbeforedippingorcoating.


VANILLAGLAZE


Makes⅓cup

Thisglazeachievesacaramel-liketextureduetotheuniquepropertiesofxylitol,thesugarreplacementthatmostbehaveslikesugarinbaking.

¼cupheavycream½teaspoonvanillaextract¼cupxylitol1tablespoonbutter

In a small saucepan over low heat, heat the cream, vanilla, and xylitol until frothy, stirringconstantly.Cookfor1to2minutes,stirringconstantly,oruntilbubblesformaroundthesideofthesaucepan.Donotscorch.Removefromtheheat.Stir in thebutteruntil smooth.Allowtocooltoachievedesiredthicknessbeforedrizzling,dipping,orcoating.


STRAWBERRYGLAZE


Makes1½cups

Thissimpleglazemakesasyrupytoppingforicecreamorcustard,pancakes,orBreakfastCheesecake(page74).

Notethatxylitolwaschosenasthesweetenerinthisrecipebecauseof itsuniqueglazingproperties.Othersweeteners, suchassteviaanderythritol, shouldnotbesubstituted,astheywillnotyieldtheglazeeffect.

4cupsfreshstrawberries,hulledandquartered4tablespoonsxylitol

Inafoodchopper,foodprocessor,orblender,pulsethestrawberriesandxylitoluntilpureed.

In amedium saucepan overmediumheat, heat the strawberrymixture.Allow to bubble andfroth.Reducetheheattolow.

Cookfor5minutes,stirringfrequently,oruntil themixture thickensandbecomessyrupy.Becarefulnottoletthemixtureboilorburn.Removefromtheheatandallowtocool.


CHOCOLATEFROSTING


Makes1¼cups

Here’sarich,butteryfrostingasgoodasorbetterthananythingpremade.SaveasmallbatchintherefrigeratortoputontopofyourCoconut-ChocolateQuickMuffin(page87)forbreakfast.

½cupbutter,atroomtemperature4ouncescreamcheese,atroomtemperatureSweetenerequivalentto½cupsugar

¼cupunsweetenedcocoapowder1tablespoonheavycream1teaspoonvanillaextract

Inamediumbowl,withanelectricmixeronmediumspeed,creamthebutter,creamcheese,andsweeteneruntilfluffy.Blendinthecocoa,cream,andvanillaandbeatuntilsmooth.


VANILLAFROSTING


Makes1⅓cups

This quick vanilla frosting works on desserts such as cakes andmuffins as well as anApple-SpiceQuickMuffinforbreakfast(page85).

4ouncesbutter,atroomtemperature4ouncescreamcheese,atroomtemperatureSweetenerequivalentto½cupsugar

1tablespoonheavycream1teaspoonvanillaextract

Inamediumbowl,withanelectricmixeronmediumspeed,creamthebutter,creamcheese,andsweeteneruntilfluffy.Blendinthecreamandvanillaandbeatuntilsmooth.


COCONUTMACAROONS


Makes8cookies

Thesesimplecoconutmacaroonsrequirejustafewingredientsbutwillbesuretodelight!Aswithallofthesnacksanddessertsinthisbook,becauseallunhealthyingredientshavebeenremovedandarereplacedwithhealthysubstitutes,youcanhavethesemacaroonsforbreakfastaswellasfordessert.

TomakeOrange-Clove-CoconutMacaroons,afteraddingthesweetenertotheeggwhitemixture, fold in¼ teaspoongroundcloves, thegratedpeelof1orange,and the juiceofhalfanorange.

3eggwhites¼teaspooncreamoftartar2cupsshreddedunsweetenedcoconutSweetenerequivalentto½cupsugar(seenote)


Inalargebowl,withanelectricmixeronhighspeed,beattheeggwhitesandcreamoftartaruntilstiffpeaksform.

Foldthecoconutandsweetenerintotheeggwhitemixture.

Scoopthemixtureby¼cupfulsontothebakingsheettoform8mounds.Bakefor15minutes,oruntilgoldenandslightlyfirmtothetouch.Allowtocoolbeforeserving.

Note:Ifusingasweetenerwithlargegranules,suchasxylitol,grinditinafoodprocessorfor30seconds,toreduceittoafinerpowder,beforeproceedingwiththerecipe.

PERCOOKIE:167calories,3gprotein,5gcarbohydrates,15gtotalfat,13gsaturatedfat,3gfiber,27mgsodium

COCONUTMACAROONS

MOCHAMACAROONS


Makes20cookies

Traditional macaroons that have adorned European tables for centuries make areappearanceinourwheat-freelifestyle.Thesebite-sizemacaroonscanbeservedaloneasadessert,dipped inwhippedcream, toppedwithChocolateGlaze (page214), or servedalongwithcustardoricecream.

2eggwhites2cupsshreddedunsweetenedcoconut1cupAll-PurposeBakingMix(page19)Sweetenerequivalentto1cupsugar

¼cup+2tablespoonsunsweetenedcocoapowder2teaspoonsinstantcoffeegranules¼teaspoonseasalt½cupcannedcoconutmilk

Preheattheovento350°F.Line2bakingsheetswithparchmentpaper.

Inalargebowl,withanelectricmixeronhighspeed,beattheeggwhitesuntilstiffpeaksform.

Foldinthecoconut,bakingmix,sweetener,cocoa,coffeegranules,andsalt.Stirinthecoconutmilkuntilevenlydistributed.

Useacookiescooportablespoontoscoopthemixtureintomoundsonthebakingsheets.Bakefor15minutes,oruntilslightlyfirmtothetouch.

PERCOOKIE:113calories,3gprotein,5gcarbohydrates,10g total fat,6gsaturatedfat,3gfiber,56mgsodium

PEANUTBUTTERCOOKIES


Makes30

Surely everyone loves peanut butter … and everyone loves peanut butter cookies! Anespeciallykid-friendlyvariationcanbemadebyformingalittledepressionwithaspooninthecenterofeachcookiepriortobaking.Whenbakedandcooled,filleachwellwithano-sugar-addedfruitspread,suchasPlum-ChiaJam(page51).

Peanutbuttercanbesubstitutedwithanynutorseedbutter,suchasalmond,hazelnut,orsunflowerseed.

½cupAll-PurposeBakingMix(page19)½cupfinelychoppedpeanutsSweetenerequivalentto¾cupsugar

2cupsnaturalpeanutbutter,atroomtemperature1tablespoonmolasses2eggs1teaspoonvanillaextract

Preheattheovento350°F.Line2bakingsheetswithparchmentpaper.

In a large bowl, combine the baking mix, nuts, and sweetener. Stir in the peanut butter,molasses,eggs,andvanillaandmixthoroughly.

Useacookiescooportablespoontoscoopthemixtureinto1½"-diametermoundsonthebakingsheets.Flattenslightlywithyourhandsorwiththetinesofaforkinacrisscrosspattern.Bakefor15minutes,oruntilslightlyfirmandverylightlybrowned.Coolonthebakingsheetsfor1minute.Placeonawireracktocoolcompletely.

PERCOOKIE:137calories,5gprotein,5gcarbohydrates,11g total fat,1gsaturatedfat,2gfiber,78mgsodium

LEMON-PINEAPPLESNOWBALLSPREPTIME:5MINUTES|TOTALTIME:15MINUTES+CHILLINGTIME

Makes30snowballs

Thismaybe the fastestwaytokeepthekidshappy in theirwheat-free lifestyle:only15minutes!

Thezestytropicalcombinationoflemonandpineapplebringstheselittleballsofgoodnesstolife.

2¼cupsshreddedunsweetenedcoconut,divided1can(8ounces)crushedpineapple,drainedGratedpeelandjuicefrom1lemon8ouncescreamcheese,atroomtemperatureSweetenerequivalentto

3tablespoonssugar

Inafoodchopperorfoodprocessor,brieflypulse2cupsofthecoconuttoreducethesizeofthecoconutshreds.Pourintoalargebowl.Placetheremaining¼cupcoconutinashallowbowlorpieplateandsetaside.

To the bowl, add the pineapple, lemon peel and juice, cream cheese, and sweetener. Mixthoroughly.

Useacookiescooportablespoontoscoopthemixtureintosmallmoundsontoaplateorbakingsheet,andthenrollinto1"balls.Ifthemixturestickstoyourhands,moistenthemwithwater.Rollballsinthereservedcoconut,returntotheplateorbakingsheet,andchillforat least30minutesbeforeserving.

PER1snowball:77calories,1gprotein,3gcarbohydrates,7gtotalfat,5gsaturatedfat,1gfiber,26mgsodium

PECAN-PINEAPPLEBITESPREPTIME:15MINUTES|TOTALTIME:15MINUTES+CHILLINGTIME

Makes30bites

Theseitsy-bitsybite-size“bites”aredeceptivelyfilling.Theyarefunandcuteenoughforthekids,butelegantenoughtoservetocompany.

1cupgroundpecans3tablespoonsbutter,meltedSweetenerequivalentto¼cupsugar

1can(8ounces)crushedpineapple,drained8ouncescreamcheese,atroomtemperature30pecanhalves

Onabakingsheetorlargeplate,arrange30minipaperliners.

Inamediumbowl,combinethegroundpecans,butter,andsweetener.Mixthoroughly.Spoonevenlyintotheliners,pressingdownwithyourfingersoraspoon.Setaside.

Inanotherbowl,combinethepineappleandcreamcheese.Stiruntilwellblended.

Spoon evenly over the pecan crusts. Place 1 pecan half on top of each.Chill for at least 30minutes.

PER1bite:77calories,1gprotein,2gcarbohydrates,8gtotalfat,2.5gsaturatedfat,1gfiber,34mgsodium

PECAN-PINEAPPLEBITES

COGNACTRUFFLESPREPTIME:5MINUTES|TOTALTIME:30MINUTES

Makes30truffles

Cognac is adeliciouslywheat-freeand indulgent liquor thatmixesperfectlywith cocoa.Thissimplerecipeyieldsacreamy,melt-in-your-mouthtreatthatlingerswiththeflavorsofyourfavoritecognac.Servewithespressoattheendofanelegantdinner.

6ouncesunsweetenedchocolate,chopped1tablespoonmolassesSweetenerequivalentto½cupsugar

2tablespoonscognac¾cupheavycream¼cupunsweetenedcocoapowder

Lineabakingsheetorlargeplatewithparchmentpaper.

Inthetopofadoubleboiler,placethechocolateoversimmeringwaterandstiruntilmelted.Stirinthemolasses,sweetener,andcognac.Removefromtheheat.

Meanwhile, in a large bowl,with an electricmixer on high speed, beat the cream until stiffpeaksform.Foldintothechocolatemixtureuntilallthecreamisincorporated.Themixturewillberelativelystiff.

Placethecocoapowderinasmallbowl.Useatablespoontoscoopoutthetrufflemixtureand,usingyourhands,formitintoballs.Setonthebakingsheetorplate.Rolltheballsinthecocoatocoat.Chillinanairtightcontainerforupto1week.

PERtruffle:54calories,1gprotein,3gcarbohydrates,5gtotalfat,3gsaturatedfat,1gfiber,4mgsodium

MACADAMIANUTFUDGE


Makes32servings

Youwillbehard-pressed to findanythingmore indulgent than fudge.Yethere it is inacookbookdesignedforhealth!Themacadamiascanbereplacedwithyourchoiceofnuts,suchaswalnuts,pecans,orpistachios.

8ouncesunsweetenedchocolate,chopped8ouncescreamcheese,atroomtemperatureSweetenerequivalentto1cupsugar

6tablespoonsheavycream1teaspoonvanillaextract1teaspoonalmondextract¾cupunsalteddry-roastedmacadamianuts,chopped

Greasean8"×8"bakingdishorbakingpan.

In the topofadoubleboiler,place thechocolateover simmeringwaterandstiruntilmelted.Alternately,placethechocolateinamicrowaveablebowlandmicrowaveonhighpowerin15-secondincrements,stirringinbetween,untilsmooth.

Meanwhile,inamediumbowl,withanelectricmixeronmediumspeed,beatthecreamcheeseandsweeteneruntilcreamy.Add thecream,vanilla,andalmondextractandmix tocombine.Stirinthechocolateuntilwellcombined.Stirinthenuts.Spreadintothebakingdishorbakingpanandchilluntilfirm.

PERSERVING:92calories,2gprotein,3gcarbohydrates,10g total fat,5gsaturated fat,1gfiber,24mgsodium

MACADAMIANUTFUDGE

DARKCHOCOLATE-NUTCRUNCH


Makes15servings

Thisrichtreatisgreatasisorspreadwithabitofalmondbutter.

8ouncesdarkchocolate(85%cocoa),chopped1teaspooncoconutoil2cupsmixedrawordry-roastednuts(suchaspistachios,cashews,almonds,Brazilnuts,walnuts,pecans,andmacadamianuts),roughlychopped

Linea9"×9"bakingdishwithparchmentpaperorfoil.

In the topof adoubleboiler,place thechocolateandoilover simmeringwater and stiruntilsmooth.Removefromtheheat.Addthenuts,stirringtocoatwiththechocolate.

Spreadthemixtureevenlyintothebakingdish.Refrigeratefor30minutes,oruntilset.Breakintopieces.


DARKCHOCOLATE–NUTCRUNCH

SPICYMIXEDNUTSPREPTIME:5MINUTES|TOTALTIME:15MINUTES

Makes4cups

Mixednutspurchasedatthestoreareinvariablycoatedwithhydrogenated(“trans”)fatstoallowthesalttosticktothenuts.Thisconvertssomethingwonderfulforhealth—nuts—intosomethingawfulforhealthduetothetransfats.Tastydry-roastednutswithoutthenastinessoftransfatscanbere-createdveryeasily.

Forsimplicityandtime,Iputtheseasoningmixestowork.However,ifdesired,theyareeasily substitutedwith your choice of seasonings, such as garlic powder, onion powder,paprika,crushedpepper,andsalt.

4 cups raw nuts (such as almonds, walnuts, pecans, pistachios, Brazil nuts, andhazelnuts;alsoconsiderrawpumpkinseedsorsunflowerseeds)

2tablespoonscoconutoil,melted1–2tablespoonsCajunSeasoningMix(page58)orTacoSeasoningMix(page57)½teaspoonseasalt


Inalargebowl,combinethenuts,oil,seasoningmix,andsalt.Tossuntilwellmixed.

Spreadonashallowbakingpanandbakefor10minutes,stirringonce,oruntillightlytoastedandfragrant.


SPICYMIXEDNUTS

CHIPOTLEPEPPERROASTEDALMONDSPREPTIME:5MINUTES|TOTALTIME:25MINUTES

Makes2cups

Here’sanutmixforanyonewhoreallylovesspicyseasoningswiththeflavorsofchipotlepepper,groundredpepper,andhorseradish.

2cupsrawalmonds1teaspoongroundchipotlechilepepper1teaspoonchilipowder½teaspoongroundredpepper(optional)1teaspoonhorseradishpowder1teaspoonmustardpowder2teaspoonsseasalt2teaspoonscoconutoil,melted2teaspoonsvinegar


Inamediumbowl,combinethealmonds,chipotlepepper,chilipowder,redpepper,horseradish,mustard,salt,andoil.Mixthoroughly.Stirinthevinegar.



HORSERADISH-SOYSAUCEROASTEDALMONDS


Makes8servings(2cups)

Thisisonehomemadevariationonthosespicy,flavoredcannedalmondsyoucanbuyatthestore.Whenyoumakethemyourself,theycomewithnowheat,maltodextrin,texturedvegetableprotein,andalltheotherstuffthatyouandIdon’tadd.

2cupsrawalmonds1teaspoonhorseradishpowder1teaspoonmustardpowder2teaspoonsseasalt2teaspoonsgluten-freetamariorsoysauce2teaspoonscoconutoil,melted2teaspoonsvinegar


Inamediumbowl,combinethealmonds,horseradish,mustard,salt, tamariorsoysauce,andoil.Mixthoroughly.Stirinthevinegar.


PERserving(¼cup):219calories,8gprotein,8gcarbohydrates,19gtotalfat,2gsaturatedfat,5gfiber,472mgsodium

CHOCOLATEPEANUTBUTTERCAKE


Makes1serving

Missingacandytreat?Thisquickminicakewillsatisfyanysweettooth.

3tablespoonsalmondflour/meal1tablespoongroundgoldenflaxseeds2tablespoonsunsweetenedcocoapowderSweetenerequivalentto

2tablespoonssugar¼teaspoonbakingpowder¼salt1tablespoonpeanutbutter,softened2tablespoonsmilk1tablespooncoconutoilormeltedbutter

Inacoffeemugwithafork,stirtogetherthealmondmeal,flaxseeds,cocoapowder,sweetener,bakingpowder, and salt until smooth.Mix together thepeanutbutter,milk, andoilorbutter.Mix into the dry ingredients andmicrowave on high for 1 to 2minutes until set.Eatwith adollopofGreekyogurtorwhippedcream.


MENUSFORSPECIALOCCASIONS

HEREARETHEMEDmenustosuitanumberofspecialoccasions,fromSundayBrunchtoPubNighttoChineseTakeout.Ofcourse,youcanfollowanyofthesemenusevenwhenit’snotaspecialoccasion,whenyou’rejustinthemoodforaninterestingmeal!Entiremenuscannot,ofcourse,beassembledina30-minute timeline,soplanaccordingly.

Allmenuitemscanbemadefromrecipesinthiscookbookexceptthosemarkedwithanasterisk(*).

FridayNightPizzaTex-MexNightPubNightChineseTakeoutSummerPicnicRomanticEveningMovieNightItalianNightNewOrleansJamboreeIndianNightSundayBrunchWinterLunchBackyardBarbecue

FRIDAYNIGHTPIZZAIt’sallaboutthepizzaandthecompanyyoukeepwithFridayNightPizza!Thereareendlessvariations on the combinations of meats, vegetables, and cheeses for pizza; the two recipesprovidedinthiscookbookareuniquestartingplaces.Sincebeerisapopularaccompanimenttopizza,severalsafebeersarelisted,too.

•Provolone,Prosciutto,andKalamataOlivePizza(page155)orKale,Onion,andGoatCheesePizza(page185)

•ApplePieWhoopies(page204)orCinnamonRollWhoopies(page205)orPlumJamWhoopies(page206)

•Gluten-freebeer(suchasBard’s,Green’s,Redbridge)orwheat-freebutnotgluten-freebeerforthenon-celiacornon-gluten-sensitive(suchasMichelobUltraorBudLight)

TEX-MEXNIGHTHavesomefreshsalsaorpicodegalloonhandforafunandspicyMexicanNight!

•Guacamole(page32)andPitaChips(page27)

•BarbecueBeefQuesadillas(page140)

•PoblanoPepperandBeefTortillas(page145)orChorizo-ShrimpTortillas(page179)

•TacoLettuceWraps(page144)

•VanillaCustard(page211)toppedwithcrushedpecans,ChocolateGlaze(page214),andcinnamon

PUBNIGHTGetyourfamilytogetherforaneveningoffunfoods.Goodnews:Althoughthemenusoundslikealistofjunkfoods,nonearejunk!These recipes transform ordinarily indulgent foods with unhealthy ingredients into healthydishes with no downside. Enjoy your meal and don’t be concerned about weight gain,heartburn,oranyofthosenastywheat-relatedworries!

•SpicyMixedNuts(page227)orChipotlePepperRoastedAlmonds(page228)

•BarbecueBacon-WrappedChicken(page161)

•SpicyChickenThighs(page157)

•PepperoniBread(page108)

•PeanutButterCookies(page221)

•Gluten-freebeer(suchasBard’s,Green’s,Redbridge)orwheat-freebutnotgluten-freebeerforthenon-celiacornon-gluten-sensitive(suchasMichelobUltraorBudLight)

CHINESETAKEOUTYouwon’tbehungryin2hoursafterthisChinesemeal!Besuretohavesomegluten-freesoysauceortamari,aswellassomehotmustardsauce,onhand,ifdesired.

•Brewedgreentea*

•EggDropSoup(page95)

•JapaneseEggplantStir-Fryovershiratakinoodles(page190)

•PorkFried“Rice”(page133)

•VanillaCustard(page211)sprinkledwithfreshlygroundordriednutmegorPistachio–GreenTeaCupcakes(page200)

SUMMERPICNICA refreshing salad, a light sandwich or wrap, cupcakes, sunlight … with no after-mealheartburn,sleepiness,orweightgain:Doeslifegetanybetterthanthat?

•Cucumber,redonion,andtomatosalad*withDilledCucumberYogurtSauce(page38)

•Avocado-HamSandwiches(page105)orTex-MexEggSaladWraps(page113)orPepperoniPizzaWraps(page116)

•TartTangerineCupcakes(page201)

ROMANTICEVENINGRomantic dinners mean foods with subtle and fragrant nuances, not overly elaborate butpreparedwithcare,endingwithsomethinglightlyindulgent.Wineanddigestivesuggestionsareincludedforthosesoinclined.

•MoroccanChickenwithRoastedBellPeppers(page156)orParmesan-CrustedCod(page169)orSteakBéarnaise(page136)

•Wineswithdinner:PinotGrigiowithchickenorcod;MerlotorCabernetSauvignonwithsteak

•Artichokes,Pancetta,andKalewithShavedParmesan(page121)orCrab-StuffedPortobellos(page127)orItalianMarinatedMushrooms(page126)

•TomatoandFennelSoup(page94)orgreensaladwithMoroccanDressing(page48)

•CognacTruffles(page224)orDoubleChocolateMiniCakes(page198)orCoconutMacaroons(page219)

•CourvoisierorotherCognac

MOVIENIGHTHerearefingerfoodstomunchwithyourdrama,lovestory,orcomedy!

•SpicyMixedNuts(page227)orHorseradish–SoySauceRoastedAlmonds(page229)

•DarkChocolate–NutCrunch(page226)

•IceCreamSandwiches(VanillaCustard,page211,sandwichedbetweentwoPeanutButterCookies,page221)orCinnamonDoughnuts(page196)

ITALIANNIGHTMinus the Italian bread and wheat-based pasta, you can still have a wonderful and variedItalian-stylemealthatreliesontheflavorsoftomato,oregano,basil,portobellomushrooms,andredwine.

•Greensaladwithhalvedfreshmozzarellaballsandcherrytomatoes*,toppedwithSpicyItalianDressing(page49)

•ItalianSausageMeatballswithRedWineSauce(page109)servedovershiratakifettuccine

•ItalianMarinatedMushrooms(page126)orCrab-StuffedPortobellos(page127)

•BreakfastCheesecake(page74)withStrawberryGlaze(page216)

NEWORLEANSJAMBOREEYoudon’tneedtowaitforFatTuesdaytoenjoythewonderfulflavorsofNewOrleans!Finishthis spicy dinner menu with the smooth coolness of vanilla custard topped with caramel,accompaniedbyarichcaféaulait.

•DeviledeggsmadewithSpicyCajunMayo(page42)

•Jambalaya(page152)orCajunBakedFishwithShrimpCreamSauce(page168)orCajunChickenCutlets(page162)

•CajunKale(page124)

•VanillaCustard(page211)withpecansandCaramelSauce(page212)

•Caféaulait*

INDIANNIGHTForanadventurousnightofexoticfoods,trythismixofflavorfulIndiandishes,toppedoffwithaburstofcitrusyLemon-PineappleSnowballsandtheheadyflavorsofchaitea.If you are making more than one curried dish, consider distinguishing them by choosing

differentvarietiesofcurryforeach,suchasvindaloocurryfortheshrimpandagarammasalamixtureforthericeorvegetables.

•Curried“Rice”(page132)orCurriedVegetables(page183)

•IndianCurryShrimp(page180)

•PalakPaneer(page186)

•Lemon-PineappleSnowballs(page222)

•Chaiteawithcoconutmilk*

SUNDAYBRUNCHThisonewilltakesomework!Thisisthesortofspreadyoumightanticipateforabigfamilyget-together. One interesting observation youmaymake:Your guestswill eat less than theywouldat aconventionalSundaybrunchbecauseyourbrunchcontainsnoappetite stimulants.They can relish your wonderful cooking without worrying about gaining weight and—especially important for anyone with diabetes—without experiencing any substantial rise inbloodsugar.Youandyourguestscanjusteatandenjoyit!

•LoxWraps(page117)

•WasabiDeviledEggs(page103)

•CreamofMushroomSoupwithChives(page92)

•ItalianSausageMeatballswithRedWineSauce(page109)

•Crab-StuffedPortobellos(page127)orItalianMarinatedMushrooms(page126)

•FilletofFishAmandine(page170)

•ChickenPiccata(page163)orBarbecueBacon-WrappedChicken(page161)

•RoastedZucchini,Squash,andTomatoMedley(page131)

•AppleStreuselMuffins(page203)orKeyLimeCupcakes(page199)orPistachio–GreenTeaCupcakes(page200)orTartTangerineCupcakes(page201)orMacadamia-SpiceMuffins(page202)

•Optional:dry(brutorextrabrut)champagne,sparklingwine,orprosecco

WINTERLUNCHIf you live in a colder climate like I do, youknowhowwonderful a hot lunchwith familiarcomfort foods can be on a cold winter day. Most conventional notions of comfort food,however,meanplentyofbloodsugarproblemsandweightgain.Aswithallofmyrecipes,thesecomfortfoodscanbeeaten…well,comfortably,withoutthosesortsofworries!

•NewEnglandClamChowder(page99)orCreamofMushroomSoupwithChives(page92)

•BalsamicMushroomWraps(page115)orTex-MexEggSaladWraps(page113)

•Berry-CoconutMiniCheesecakes(page195)

BACKYARDBARBECUEEatingoutdoorsisoneofthetrulysimplepleasuresinlife.Inthismenu,simplicityisthetheme,allowing you to enjoy the sun and outdoors more with less cooking fuss. To simplifypreparation,makethePitaChipsaheadoftimeorkeepasupplyonhand.Sunteacanlikewisebemadeearlierintheday.

•Guacamole(page32)andPitaChips(page27)

•Porkribs*brushedwithBarbecueSauce(page35)

•Grilledfreshasparagusorothervegetables*

•Coconut-ChocolateTart(page194)

•Icedteaorsunteawithmintleaves*

APPENDIX

Wheat-FreeResources

THERE ARE PLENTY of resources available for people with celiac disease or glutensensitivity. They are primarily useful to help identify hidden sources of gluten, locaterestaurantsandstores thatsellgluten-freefoods,andfindphysiciansfamiliarwith thespecialneedsofpeoplewhohaveceliacdisease.Because Wheat Belly and the Wheat Belly Cookbook introduce the idea that wheat

eliminationisnotjustforpeoplewithceliacdiseaseorglutensensitivity,butforeveryone,theresourcesthattargetthislargeraudiencearestilllimited,thoughtheywilllikelygrowrapidlyasthisconceptcatcheson.In the meantime, some resources for products, additional wheat-free recipes, and more

informationare listedonthefollowingpages.Resourcesfor thosewhohaveceliacdiseaseorglutensensitivityareincludedaswell.

Nuts,Seeds,NutMeals,andFloursSourcesfornuts,seeds,nutmeals,andfloursmaybeascloseasyoursupermarket.However,itreallypaystoshoparound,aspricesvarywidely(asmuchassixfold—600percent!).Themosteconomicalmethod isusually togrindnutmeals and floursyourself in a foodchopper, foodprocessor, or coffee grinder.However,mostmajor supermarkets and health food stores carrypregroundnutmealsandflours.Seedmealsarerarelysoldpregroundbutareveryeasytogrindfromwholesesame,sunflower,chia,orpumpkinseeds.Bob’sRedMillisanationallydistributedbrandandanexcellentsourceofhigh-quality(often

organic)almondflour,coconutflour,garbanzobean(chickpea)flour,andxanthangum.Trader Joe’s is a very affordable source for nearly all thewhole nuts and seeds you need.

Theyalsohavegroundalmondmealforagreatprice.WholeFoodsMarketisanother,thoughhigh-cost,sourceformostnuts,seeds,meals,andflours.Theonlineretailersbelowhaveextensivechoicesofnuts,seeds,andnutandseedfloursand

meals,includingalmondmeal,almondflour,andchia.

www.nuts.comwww.ohnuts.comwww.nutstop.com

www.diamondnuts.comwww.nutsonthenet.comwww.nutiva.com

SweetenersStartwithyourlocalgrocerystoreorhealthfoodstoreforliquidstevia,powderedstevia(puresteviaormadewithinulin),orTruvía.Healthfoodstores, inparticular, typicallyhaveseveralchoicesofstevia,sinceithasbeenavailableforseveralyearsasanutritionalsupplement.Erythritolandxylitolarenotalwaysavailableingrocerystores.Checkhealthfoodstores,but

youmayneedtoorderonline.Nuts.comcarriesxylitol,andAmazoncarriesseveralbrandsofxylitolanderythritol,includingNOW,KAL,andEmeraldForest.Youcanalsofinderythritolandxylitolat:

www.wheatfreemarket.comwww.luckyvitamin.comwww.4allvitamins.comwww.iherb.comMonkFruit(Luohanguo):www.wheatfreemarket.comwww.intheraw.com

ShiratakiNoodlesBigger and better-stocked grocery stores will often carry shirataki noodles, though look forthem in the refrigeratedsection,noton thepastashelf. Ifnotavailable inyourgrocerystore,thesenoodlescanbepurchasedonline.MiracleandHouseFoodsaretwogoodbrands.

CeliacDiseaseResourcesHereareadditionalresourcesforindividualswithceliacdiseaseorglutensensitivity.Theyareuseful forhelping identify foodscontaininggluten, and someof theseorganizationsmaintainlistsofrestaurantsthataccommodatesafegluten-freeeating.TheGlutenIntoleranceGroup,forinstance,maintainsalistofgluten-freerestaurantssearchablebystateorzipcode.TheCeliacDiseaseFoundation’sWebsite alsoprovides links to theWebsitesof thevariousgluten-freefoodmanufacturers.TheCeliacSprueAssociationprovidesawealthofresources,includingaphone-inhotlineformembers($50fora2-yearmembership).These organizations also provide support to restaurants and food manufacturers needing

guidanceoncreatingagluten-freefoodpreparationenvironment.TheNationalFoundationforCeliacAwareness,forinstance,offersafoodservicetrainingprogram.Theseorganizationsaresupportedbydonationsandproductsales.However,buyerbeware:

Muchoftherevenuethatsupportstheseorganizationscomesfrommanufacturersofgluten-freefoods. It means that they tend to steer you toward these products, which are best avoidedentirely. Nonetheless, these organizations can serve as a useful starting place for moreinformationrelevanttoceliacdiseaseandglutensensitivity.

CeliacCornerwww.celiaccorner.com

CeliacDiseaseFoundationwww.celiac.org

CeliacSprueAssociationwww.csaceliacs.info

GlutenIntoleranceGroupwww.gluten.net

NationalFoundationforCeliacAwarenesswww.celiaccentral.org

Gluten-FreePrescriptionDrugsandNutritionalSupplementsSteve Plogsted, PharmD, runs aWeb site (www.glutenfreedrugs.com) that serves as a goodstartingplacetoinvestigatetheglutencontentofprescriptiondrugs.With nutritional supplements, always check the label. Nutritional supplements are often

labeled“gluten-free,”aswellaslistingtheabsenceofotherpotentialundesirablecomponents,suchaslactose.

AdditionalRecipesCookbooksinthelow-carbohydrateand“paleo”dietsoverlaptoagreatextentwiththesortsoffoods advocated in this cookbook. Their recipes are wheat-free and focus on real foodingredients.Justbecareful:Someoftherecipesinthesecookbookstendtouseunhealthysweeteners—

suchasmaplesyrup,honey,andagave—oroccasionallyrelytooheavilyon“safe”starcheslikesweetpotatoesoryamsandrice.Thesecarbohydratesourcesare indeedsafer thanwheatandsugar,buttheyarenotentirelyhealthywhenconsumedinlargerquantities,suchasmorethana½-cupserving.Likewise, be careful with gluten-free cookbooks, as they often use unhealthy gluten-free

replacements, such as rice starch/flour, cornstarch, potato starch, tapioca starch, or premixedgluten-freeflours.Myadvice:Neverusethesestarches.Avoidtherecipesthatcallforthem,andselectonlytheonesthatdonotusethesegluten-freeflours.

WebSites

Stay-at-home mom turned wheat/gluten-free, low-carb recipe writer Carolyn Ketchumprovidesgreatrecipesaccompaniedbyexcellentphotography.www.alldayidreamaboutfood.com

ElanaAmsterdam’sbeautifulandcreativemostlyalmondflour–basedrecipesarefeaturedonherWebsite/blog,aswellasinhercookbooklistedinthenextsection.www.elanaspantry.com

Formally trained in culinary arts, bloggerMichelle provides great recipes that are free ofwheat/glutenandcorn.www.glutenfreefix.com

NutritionistMariaEmmerichisawheat-free,limited-carbohydratechampion!Sheisamongthefewnutritionistswhotrulyunderstandtheseimportanthealthconcepts.ThephotographyonherWebsiteisalsostunninglybeautiful.Maria’sexcellentcookbookislistedbelow.www.mariahealth.blogspot.com

Books

TheArtofHealthyEating:KidsandTheArtofHealthyEating:SweetsbyMariaEmmerich(CreateSpace,2011)

Eat Like a Dinosaur: Recipe and Guidebook for Gluten-Free Kids by The Paleo Parents(VictoryBeltPublishing,2012)

EverydayPaleobySarahFragoso(VictoryBeltPublishing,2011)

500PaleoRecipesbyDanaCarpender(FairWindsPress,2012)

The G-Free Diet: A Gluten-Free Survival Guide by Elisabeth Hasselbeck (Center Street,2011)

Gather: The Art of Paleo Entertaining by Hayley Mason and Bill Staley (Victory BeltPublishing,2013)

TheGluten-FreeAlmondFlourCookbookbyElanaAmsterdam(CelestialArts,2009)

TheGluten-FreeAsianKitchenbyLauraB.Russell(CelestialArts,2011)

The Gluten-Free Bible: The Thoroughly Indispensable Guide to Negotiating Life withoutWheatbyJaxPetersLowell(HoltPaperbacks,2005)

The Gluten-Free Edge: Get Skinny the Gluten-FreeWay! by GiniWarner and Chef RossHarris(AdamsMedia,2011)

Grain-FreeGourmetbyJodiBagerandJennyLass(WhitecapBooksLtd.,2010)

TheHealthyGluten-FreeLifebyTammyCredicott(VictoryBeltPublishing,2012)

MakeItPaleobyBillStaleyandHayleyMason(VictoryBeltPublishing,2011)

NutritiousandDeliciousbyMariaEmmerich(Self,2012)

1001Low-CarbRecipesbyDanaCarpender(FairWindsPress,2010)

PaleoComfortFoodsbyJulieandCharlesMayfield(VictoryBeltPublishing,2011)

PaleoCookingfromElana’sPantrybyElanaAmsterdam(TenSpeedPress,2013)

ThePaleoDietandThePaleoDietCookbookbyLorenCordain(HoughtonMifflinHarcourt2010)

PracticalPaleobyDianeSanfilippo(VictoryBeltPublishing,2012)

ThePrimalBlueprintCookbookbyMarkSissonandJenniferMeier(PrimalNutrition,2010)

MoreWheatBellyResources

WheatBelly(Rodale,2011)

This is theoriginalbook, released inAugust2011, thatdetailsall the reasonswhyhumanshavenobusinesseatingmodernwheat.

TheWheat Belly Blog, Facebook page, andYouTube videos provide ongoing discussionsaboutmanyissuesrelevanttowheatandlivingwheatfree,aswellasrealstoriesofpeoplewhohavediscoveredthislifestyle.Ialsopostnewrecipeshere.

Manyarticles,podcasts,andTVinterviewsarearchivedontheblog.

www.wheatbellyblog.comwww.facebook.com/pages/Wheat-Bellywww.youtube.com/user/wheatbelly

Wheat-FreeResearchandEducationFoundation

This is the organization I’ve helped establish that will, in the future, fund research, provide

education, and help inform the public about the need to recognize the dangers of wheatconsumptionandthehealthbenefitsofriddingyourlifeofit.

www.wheatfreeref.org

Praise

“Thedoctorwhomadethedangersofwheatahouseholdconversationhasdoneitagainwiththesedelicious,time-efficient,easy-to-makerecipes.Whetheryouwanttoburnfatorstayhealthy,theWheatBelly30-Minute(orLess!)Cookbookisaninstantclassicbothfornovicecooksandwell-seasonedchefswhowantfabulouswheat-andgluten-freemealsinminutes.”

—JJVIRGIN,CNS,CHFS,authoroftheNewYorkTimesbestsellerTheVirginDiet

“Gluten-freeeatingisnotafad;it’sthetickettolooking,feeling,andperformingyourbest!Livinggluten-andwheat-freeisbotheasyanddeliciouswiththeWheatBelly30-Minute(orLess!)Cookbook.I’veusedthesameplanstohelpOlympiansandMMAchampions.Ifithelps

thosefolks,youknowit’llbegreatforyou.”—ROBBWOLF,

authoroftheNewYorkTimesbestsellerThePaleoSolution

Copyright

WheatBelly30-Minute(OrLess!)CookbookCopyright©2013byWilliamDavis,MD.

AllrightsreservedunderInternationalandPan-AmericanCopyrightConventions.Bypaymentoftherequiredfees,youhavebeengrantedthenonexclusive,nontransferablerighttoaccessandreadthetextofthisebookon-screen.Nopartofthistextmaybe reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any informationstorage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafterinvented,withouttheexpresswrittenpermissionofHarperCollinse-books.

EPubEdition©NOVEMBER2013ISBN:9781443424875

PublishedbyCollins,animprintofHarperCollinsPublishersLtd,byarrangementwithRodaleInc.

FIRSTCANADIANEDITION

Thisbookisintendedasareferencevolumeonly,notasamedicalmanual.Theinformationgivenhereisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnotintendedasasubstituteforanytreatmentthatmayhavebeenprescribedbyyourdoctor.Ifyoususpectthatyouhaveamedicalproblem,weurgeyoutoseekcompetentmedicalhelp.

Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or thepublisher.

Internetaddressesandtelephonenumbersgiveninthisbookwereaccurateatthetimeitwenttopress.

Nopartofthisbookmaybeusedorreproducedinanymannerwhatsoeverwithoutthepriorwrittenpermissionofthepublisher,exceptinthecaseofbriefquotationsembodiedinreviews.

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Documents

Wheat belly 30 minute or less by William Davis