dr. susan's light and healthy meals

DearFriend,I am thrilled that you have given yourself the gift of my book,Dr. Susan’sLightandHealthyMeals.Mybookis fullof incrediblydeliciouswholefoodrecipesthattastegreatandarequickandeasytoprepare.Wholefoodsarefullofmanyessentialnutrients.Theyalsoprovideaflavorandfragrancetodishesthatare much more satisfying than dishes made with lower quality, refined andprocessedfoods.

The recipes that I have created for you in this book are very healthy, full ofessential nutrients and delicious!Best of all, they are also simple and easy toprepare. Ihave found thatmeals that are toocomplicateddon’twork formostpeople.Many of us lead full, active lives and do not have the time to spendendless hours in the kitchen. Unlike many recipes that take a lot of time toprepare, mine are simple and easy to make. I create my dishes with manyshortcutstoarriveatdelectableresults,usingthehighestqualityingredientsthatwillprovideyouwithawiderangeofhealthbenefits.

I have been developing whole food-based light and healthy recipes for manyyears,bothformyfamilyandformypatients.Asawifeandmother,Ineededtodeveloprecipesthatmyfamilywouldenjoyandthriveon.Iamalsoamedicaldoctor specializing in the field of alternative medicine so healthy diet andnutritionhasalwaysbeenavery importantemphasis inmymedicalpractice. Ineededtoprovidemypatientswithrecipesandmealplansthatwerefulloftheessentialnutrientsthattheyneedtorestoretheirhealthandwell-being.

In my clinical practice, I have worked with every imaginable health issueincluding patients suffering from symptoms of chronic fatigue, depression,anxiety, obesity, high blood pressure, allergies, arthritis, lupus, heart disease,cancerandthelistgoesonandon.Ihavebeenveryimpressedovertheyearsbytheimportantrole thathealthy,wholefooddietscanplayinhelpingtoresolvethese health issues. I’ve had a chance to see firsthand the incredible power ofhealingthathealthynutritionhasbroughttomanythousandsofmypatients.

Asaresultofmyresearch in thefieldofdietandnutrition, Ihavecustomizedsimpleandeasy to implementdietaryandnutritionalprogramsformypatientsthathavesuccessfullyhelpedtorestoretheirhealthandwellness.Inlisteningtotheirneeds,Ifoundthatmypatientsneededeasyandpracticalwaystobeabletocreateahealthywholefood-baseddiet.Theyneededquickandlightrecipesthat

theycoulduse in theirbusy lives toavoid the trapofdependingoneatingfastfoodson therunorsnackingonconveniencefoodswith theirhighfatcontent,emptycaloriesandladenwithunhealthyadditives.

Myrecipesarefreefromprocessedfoodsandemptycaloriesaswellasfoodthatcreateunduestressinthebody.Asaresult,allofmyrecipesarealsogluten-free,dairy-freeandsugar-free.Thesecommon,highstress ingredientsworseneveryimaginable health problems including inflammatory conditions, autoimmunediseases, chronic fatigue, depression, anxiety, heart disease, diabetes, allergiesandmanyotherhealthconditions. Iuse, instead,healthysubstitutions inallofmyrecipesthatbuildandrestorethebodyinsteadofbreakingitdown.

While you can purchase gluten-free foods, dairy substitutes and healthiersweeteners in health food stores andmany supermarkets, I have also includedmanywonderful easy to prepare recipes for homemadenondairymilks, creamcheeseandsourcream.Alloffthecheesesusedintherecipesaredairy-free.Myrecipesuseonlygluten-freegrains.Whensweetenersarecalledfor,Iavoidtablesugarandusehealthieralternatives.

Whileavoidingproductswithcow'smilk,severalrecipesdousesmallamountofgoatcheesewhichismuchbettertoleratedifyousufferfromallergiestocow'smilk. I have found that goatmilk ismuch easier to digest and its fat ismoreeasilyemulsifiedwithinthebody.

Theresultsofmydietaryprogramshavebeenfantastic.Mypatientswhoweretryingtoshedunwantedpoundshavefoundthatmyrecipeswereidealaspartofaweightlossprogram.Ihavealsohadpatientsusemyrecipestosupporttheirlevelofenergyandvitality,enhancetheirsportsperformanceorsimplyprovidethemwithhighlynutritious,easytomakemealsfortheiractiveandbusylives.

I have been delighted over the years with the benefits that my dietary andnutritionalprogramshaveproducedformypatientsand,often,fortheirfamilies.Not only havemy patients been thrilledwith their newly regained health, buttheirentirefamilieshavebenefitedaswell.Manypatientshavetoldmethattheirfamily members have lost weight; their blood pressure and cholesterol levelshavegonedown;theirimmunefunctionshaveimprovedwithfewercolds,flues,and allergies; and even their arthritis joint pains have disappeared. They havealsotoldmethattheirchildrenarehealthierandhavefewerschoolabsencesforcolds and other infections.You and your family can enjoy all of these healthbenefitsbyusingmylight,quickandhealthymeals,too!

WhatIHaveIncludedinThisBookThis book is full of delectable and nutritious recipes as well as much usefulinformation about whole food ingredients and their health and nutritionalbenefits.Ihavedividedthebookintotwoparts.

In Part I, I have included important information on the health and nutritionalbenefitsofthemaintypesoffoodsthatmakeupahealthywholefooddiet.Alloftherecipesinthisbookarebasedonusingthehighestquality,mostnutritiousingredients.Theseincludefreshfruits,vegetables,wholegrains,legumes,seedsandnutsandomega-3richseafoodandpoultry.

I have developed these light, easy to prepare and healthy recipes so that theywouldhavegreattasteandtextureaswellassupportyourhealthandwellness.My recipes will help to support abundant energy, balanced mood, strongimmunity, healthy, glowing skin and hormonal health. Each recipe contains acombination of ingredients that will create great benefits for you and yourfamily.

PartII is thebestofall!Itcontainsmorethan110delicious,simpletopreparewholefoodbasedrecipesthatIhavedevelopedforyoutoenjoy.Ihaveincludedawiderangeofscrumptiousandlightsoups,salads,sandwiches,onedishmealsandlusciousdesserts.Eachrecipecontainsauniquecombinationofingredientsthatwillsupportyourhealth,optimalweight,abundantenergyandevensportsperformanceandvitalityonthejob.

Youwill find thatmy lightandhealthy recipeseasy to followandsimpleandquick tomake. Ihope thatyouenjoy these recipesasmuchas Ihaveenjoyedcreatingthem.

Dr.Susan

fruitsFruitsaretheediblestructureoffloweringplants,specificallythematureovaryof the plant. (This iswhywhenwe open up a fruitwe see their seeds or theoffspringoftheplants.)Fruitscomeinmanyshapesandcolors.Theydelightoursenseswiththeirsweetflavorsanddelicioustextures.Nutritionally,fruitsareatreasure trove of vitamins A and C, fiber, many minerals, natural sugars andwater.Somefruitsevencontainproteinandfat.Adequatefruitintakecanhelptopreventorrelieveawidevarietyofhealthcomplaints.

FruitsareanexcellentsourceofvitaminC,whichprovidesimportantprotectionagainst cancer and heart disease. In fact, vitamin C helps protect thecardiovascular system by preventing oxidation of the low-density lipoproteincholesterol(LDLcholesterol).Thisisanearlyeventleadingtothedevelopmentof atherosclerosis. Certain cancers, such as cervical cancer, occur morefrequentlyinvitaminC-deficientindividuals.

Vitamin C has important anti-stress and immune stimulant properties. It isneededbytheadrenalsfortheproductionofadrenalcorticalhormones.PeoplewhoarevitaminCdeficientdue to insufficientsupplementationor lowdietaryintaketendtohandlestresslesseffectively,resultinginanxiety,nervoustensionandevenchronicfatigue.

Adequate vitamin C intake helps us to fight off a wide range of viral andbacterial infections. Vitamin C is also needed for collagen production, whichmaintainsthestructuralintegrityoftheskin.ThebestfruitsourcesofvitaminCincludeoranges,grapefruits,tangerines,lemons,melons,strawberriesandotherberries.

Citrusfruitsandberriesarealsorichinbioflavonoids,anotheressentialnutrientthataffectsbloodvessel strengthandpermeability.Bioflavonoidsalsohaveananti-inflammatory effect, important to individuals with allergies or arthritis.Manybioflavonoidsarenatural sourcesofplantestrogens.Theseweakdietarysourcesofestrogencanimprovemoodandincreaseenergylevels.Theycanhelprelieve migraine headaches. Although citrus fruits are excellent sources ofbioflavonoids and vitamin C, they are highly acidic and may be difficult todigestforsomepeoplewithfoodallergiesorsensitivedigestivetracts.

Citrus fruits are used for the commercial production of bioflavonoid

supplements.Unfortunately,muchofthebioflavonoidsincitrusfruitsarefoundintheinnerpeelandpulpofthefruit.Thisisthebitterpartofthefruitthatmanypeoplediscard,unawareof itshealthbenefits.Theskinofgrapes,cherriesandmanyberriesarealsorichsourcesofbioflavonoids.Makesuretoeatthewholefruitratherthanjustthejuice.

Yellow and orange fruits such as cantaloupe, apricots, tangerines and papaya,shouldbeincludedinyourdietbecauseoftheirhighvitaminAcontent.VitaminAinfruitsisavailableinhighlevelsasaprovitamincalledbeta-carotene.LikevitaminC,vitaminAhelpstoprotectthebodyfromdevelopingmanytypesofcancer, includingcervical, lung,andbladdercancer.Italsohelpstoprotectthecardiovascularsystemfromheartattacksandlowerstheriskofstrokes.

VitaminAintheformofbeta-carotenehelpstoimproveyourhealthinanumberof other ways. Deficiencies in vitamin A have been linked to benign breastdisease, heavymenstrual bleeding, and skin aging. VitaminA is essential forhealthy immune function, resistance to infection and healthy vision. Clearly,fruit containingbeta-carotene shouldbeeatenoften foradequate intakeof thisessentialnutrient.

All fruits are excellent sources of potassium, though bananas, grapefruits,berries, peaches, apricots, raisins, figs andmelons are particularly rich in thisimportantmineral.Adequate potassium intake is necessary for good health. Ithelps to regulate fluid balance in the body. When women are deficient inpotassiumat the expense of high levels of sodium (which is ubiquitous in theAmericandietastablesalt),healthproblemscanoccur.

Low potassium levels and high sodium levels can predispose a person tobloatingandfluidretention.Apotassiumdeficiencycanworsenfluidretention,weight gain and high blood pressure. Individualswith a low potassium intaketendtotireeasilyandlackstaminaandendurance.Infact,severalstudieshaveshownthatenergylevelsimprovesignificantlywhenacombinationofpotassiumandmagnesiumsupplementsistaken.

Besides containing high levels of potassium, certain fruits— blackberries,raisins, and bananas, to name a few—are good sources of calcium andmagnesium. You can eat these fruits often, as their minerals are essential forpropernervoussystemandmuscularfunction.

Eatfruitswholetobenefitfromtheirfiber,whichhelpstopreventconstipation

andotherdigestiveirregularities.Freshanddriedfruitsareexcellentsnacksanddessert substitutes for cookies, candies, cakes, and other foods high in refinedsugar.Althoughfruitishighinsugar,itsfiberhelpsslowdownabsorptionofthesugarintothebloodand,thereby,helpsstabilizethebloodsugarlevel.

Fruit juice,however, is another story, and I recommendconsuming it in smallquantities.While fruit juice contains nutrients like vitamin C andminerals, itdoesnotcontainthebulkorfiberofthewholefruit.Asaresult,itactsmoreliketablesugarandcandestabilizeyourbloodsugarleveldramaticallywhentakenexcessively.Itcanworsenanxiety,moodswingsandfatigue.

Inthecaseoffruitjuice,lessisbetter.Ifyouwanttohavefruitjuiceonamorefrequentbasis,mixitwithone-halfwater.Itisbesttodrinkitfreshlysqueezedrightfromthefruitsinceitsnutrientcontentwillbehigher.Ifyoucannotdrinkfruit juicerightaway,don't let itsitonthekitchencounter.Refrigerate it rightawaytoprotectitsvitaminC.

In recent years, a special group of exotic fruits have been available throughhealth food stores or through the internet. These fruits are so rich in theirantioxidantcontent that Icall themsuperantioxidant fruits.These includeacaiberries,gojiberries,noni,mangosteenandsate.

Anantioxidantisasubstancethatprotectsourbodiesfromfreeradicaldamage.Afreeradicalisanoxygenmoleculethatfreelymovesinsidecells,reactingwithproteins,fats,andDNA,damagingandchangingtheirstructure,disruptingtheirfunctions. Free radicals are generated by themetabolism of oxygen and otherchemicals, including cigarette smoke, unsaturated fats, food additives andenvironmentalchemicals—andevenbyaerobicexercise.Freeradicalscancauseanextremeamountofdamagewithinourbodies.

Antioxidants help to protect us from free radical damage. Antioxidants unitewithfreeradicalsanddeactivate them,preventingthemfromdoingdamage.Avarietyofsubstanceshaveanantioxidantfunction,includingvitaminC,vitaminA,beta-carotene,vitaminE,seleniumandglutathione.Itisimportanttoincludealloftheantioxidantsinthedietortakethemassupplements.

Super antioxidant fruits contain a high content of anthocyanins which are asubcategoryofplantbioflavonoids.Thesearethepigmentsthatgivethesefruitstheir strong, beautiful colors like reds and purples and are also protectiveantioxidants.

Super fruits like pomegranate are also a rich source of other antioxidants likepolyphenols,someofwhichhaveanti-inflammatorybenefits.Earlyresearchonpomegranatejuicesuggeststhatitmayimprovebloodflowtotheheartispeoplewithcoronaryheartdisease..

Olivesareinaspecialcategoryof theirown.Eventhoughtheyarefruits, theydo not contain the sweetness and sugar content ofmost other fruits. They areeaten,instead,fortheiroil,deliciousflavorandtexture,andasaningredientinmany entrée, salad and appetizer recipes. Olives can be bought bottled as awhole fruit or dry cured and make a delicious snack or addition to manywonderful,health-enhancingrecipes.

Olivescontainhealthymonounsaturatedoilswhichareknownforhearthealthybenefits. Monounsaturated oils also help to regulate blood sugar level andsupportthebeautyofourskin.It isasourceofsqualene,anantioxidantthatisnaturallyfoundintheskin.Squalenehelpstokeeptheskinmoist,softandsilky.Itisbesttobuycold-pressedoliveoilsinceheatprocessingcanaffectthehealthbenefitsof theoil.Extravirginoliveoil isconsideredtobethehighestqualityoilandthehealthiest.

Awidevarietyoffruitsareavailableyear-round,particularlygrapefruits,apples,bananas,andoranges,aswellasmanyotherfruits.Freshseasonalfruitssuchasapricots, peaches, berries, cherries, melons and the other delicious fruits areavailableonlybrieflyduring theyear, but are available throughout theyear infrozenor canned forms.Try to eat locallygrown fruits in season, as theywilltendtoberiperandfresher.

Be sure towash all fresh fruits before eating them. Thiswill ensure that anychemical residue is removed. Eat the fruitswhole or thinly peeled so that thenutrientsfoundintheskinarepreserved.Also,trytofindunsprayedandorganicfruit,ifpossible,toavoidpesticideexposure.Manysupermarketsarebeginningto carry unsprayed foods because of the strong consumer demand for cleanproducts.

Besides fresh fruits, many varieties of frozen, canned, and dried fruits areavailable in supermarkets and grocery stores. Frozen fruits, if properlyprocessed,may be similar in nutrient content to fresh fruits.However, loss ofnutrients does occur in the canning and drying process. If you choose to buycannedfruits,besuretoavoidthoseinheavy,sugarysyrup.Instead,buycannedfruitpackedinitsownjuiceorwater.

FruitsTemperateClimateApplesApricotsNectarinesPeachesPearsPlumsCitrusGrapefruitLemonsLimesOrangesTangelosTangerinesCherriesBingQueenAnne

MelonsCantaloupeCasabasHoneydewsWatermelonsBerriesBlackberriesBlueberriesBoysenberriesCranberriesGooseberriesLingonberriesRaspberriesStrawberries

GrapesRedseedlessReiberThompsonseedlessTropicalandSubtropicalBananasCoconutGuavasKiwisMangosPapayasPineapplesSuperAntioxidantAcaiberryGojiberryMangosteenNoniberryPomegranate

vegetablesTheterm"vegetables"referstoanyherbaceousplantthatcanbeeatenwholeorin part. This can include the tubers, roots, stems, leaves, seeds, and floweringpartsoftheplant.Theseexcellentfoodscomeinamultitudeofflavors,colors,and textures. They are composed primarily of water and carbohydrates andcontainlittleproteinorfat.Theyarealsorichsourcesofmanyessentialvitaminsandmineralsandprovideneededbulkandfibertothediet.

Inthepastfewdecades,manystudieshaveconcludedthatthenutrientsfoundinvegetablesplayanimportantroleinprotectingusfromhealthproblems.Theseessential nutrients include vitamin A, vitamin C, calcium, magnesium,potassium, iron, iodine, and more. In addition, vegetables contain otherchemicals that help protect against heart attacks and boost immune function.Starchyvegetableshelpregulatebloodsugarlevels.

The formofvitaminA found in foods is beta-carotene, aprovitaminwhich isconvertedtovitaminAonceit'stakenintothebodythroughthedietbytheliverandintestines.Betacaroteneisfoundinhighdosesinfruitsandvegetablesandis quite safe. For example, one glass of carrot juice or a sweet potato, eachcontain 20,000 IU of beta-carotene. Many people eat two to three times thisamount in their daily diet. In contrast, high doses of supplemental vitamin Aderivedfromfishliveroilcanaccumulateinthelivertotoxiclevels.

VegetableshighinvitaminAtendtohaveanorange,red,ordarkgreencolor.These include squash, sweet potatoes, yams, peppers, carrots, kale, spinach,turnip greens, collards, green onions, and romaine lettuce, among others.Youshouldeat these foodsoftenbecause researchdemonstrates thatvitaminAcanprotectagainstcancerandimmuneproblems.

Anyonewhoispronetoallergiesandinfections,sufficientvitaminAintakecanhelp bolster immune protection by strengthening the cell walls and mucousmembranes. This protects against developing respiratory disease, as well asallergicepisodes.Inaddition,researchhaslinkedlowvitaminAlevelstobreastcancer, prostate cancer, lung cancer and benign breast disease. Vitamin Adeficiency has also been linked to fatigue, night blindness, skin aging, loss ofsmell,lossofappetite,andsofteningofbonesandteeth.

Manyvegetables are high in vitaminC.These include cauliflower, kale, peas,

Brusselssprouts,broccoli,peppers,parsley, tomatoes,andpotatoes.VitaminChelpstostrengthencapillariesandpreventcapillaryfragility,therebyfacilitatingthe flowof essential nutrients throughout the body and the excretion ofwasteproductsoutofthebody.

Vitamin C is also an important anti-stress vitamin because it is needed forhealthyadrenalhormoneproduction.Theadrenalglandshelpusdealwithstress.Thisisparticularlyimportantforanyonewithanxietyduetoemotionalcauses,allergies, or stress fromother origins.VitaminC is vital for immune functionand wound healing. Its anti-infectious properties may help to reduce thetendencytowardrespiratoryandbladderinfections.

Vegetables are also outstanding foods for their high mineral content. Manyvegetablesarehighincalcium,magnesium,andpotassium,whichhelptorelaxtense muscles and calm the emotions. Both calcium and magnesium act asnatural tranquilizers, a benefit for people suffering from pain, discomfort andirritability.Thesemineralsarefoundinabundanceinboneandhelptoprovidestrength to our bones. They also help to regulate the electrical activity of theheartandprovidealkalinitytothebody.

Calcium,magnesiumandpotassiumareveryimportantmineralsfortheoverallhealthofourbodies.SomeofthebestsourcesforthesemineralsincludeSwisschard, spinach, broccoli, beet greens, mustard greens, sweet potatoes, kale,potatoes, peas, andgreenbeans.Thesevegetables are alsohigh in iron.Thesemineralscanalsoincreaseandmaintainenergylevels.Calcium,magnesium,andpotassium help to improve stamina, endurance, and vitality. Supplementalmagnesium and potassium reduce depression and increase energy levelsdramatically.Iodineandtracemineralsareessentialforhealthythyroidfunctionandthus,maintainingasteadyenergylevel;vegetableslikekelpandothertypesofseaweedarehighintheseminerals.

Vegetablescontainnotonlyhighlevelsofvitaminsandminerals,butalsootherchemicals that help prevent heart attacks and boost immune function. Onionsand garlic decrease blood clotting and lower serum cholesterol, which candecreasetheincidenceofstrokeandheartattack.Garlichasalsobeenfoundtoprevent and slow tumor growths in animals. Studies indicate that ginger root,onions,andmushroomsmayhaveasimilareffect.Certainmushroomsmayevenstimulate immune function. Vegetables like broccoli and cauliflower containchemicalscalledindolesandisothiocyanates,whichhelpblocktheactivationof

carcinogensbeforetheycauseharmthebody.

Green leafy vegetables like spinach, kale and collard greens contain essentialantioxidants like lutein and zeaxanthin which reduce your risk of maculardegeneration. Lutein is also necessary healthy ovulation and progesteroneproduction in women thereby helping to reduce estrogen dominance in thepremenopause transition. It also reduces the risk of cardiovascular disease. Iusually eat a serving of green leafy vegetables every single day for theirexcellenthealthbenefits!

Potatoes, sweet potatoes and yams are starches, soft, well-toleratedcarbohydrates. Like other complex carbohydrates, starches calm the mood byhelping to regulate the blood sugar level. You can steam, mashed and bakepotatoes; eat them alone, or include them in other low-stress dishes andcasseroles.Starchescombineverywellwithavarietyofvegetablesandcanformthe basis of delicious, low-stressmeals. People deriving their dietary proteinsprimarilyfromvegetablessourcescancombinestarcheswithlentilsorsplitpeasinsoupsorstewsforacompletebalanceofaminoacids.

Lycopene gives red and orange colored fruits and vegetables like tomatoes,carrots, watermelon, red grapes and pink grapefruits their unique and vividcolors. Lycopene provides protection against, and reduces your risk of, manytypesofcancersincludingbreastcancer,ovarian,cervicalcancerandpancreaticcancer.Itprovidesprotectionagainstheartdiseaseandcataracts.Lycopeneevenbenefits pregnancy by reducing the risk of dangerous preeclampsia. It alsosupportslongevityduringourolderyears.Youaremorelikelytolivealongandhealthylifeifyouhaveahighintakeoflycopenecontainingfoods.

Research studies have found that tomatoes are the richest source of thisremarkable substance. One cup of tomato juice provides about 23 mg oflycopene. As a result, tomatoes will provide you with the greatest amount oflycopene'shealthbenefits.

Otherbenefitsofvegetablesarethehighamountofphthalides,aphytochemicalthat helps to regulate stress hormone levels in the body. One benefit ofphthalides is that they help to lower blood pressure by relaxing the smoothmusclesofthewallsofthearteries.Finally,celeryisarichsourceofflavonoids.These are anti-cancer substances that haveboth tumor fighting andpreventionactivityforavarietyofcancersaswellasreducinginflammationandprotectingyouagainstheartdisease.

Instores,youcanbuyfresh,rawvegetables,orvegetablesthathavebeenfrozen,canned, or dried. Your best choice is raw vegetables because they are thefreshest and contain the highest levels of vitamins and minerals. However,quick-freezing techniques andproper canningdopreservenutrientsquitewell.Driedvegetablestendtoexhibitthegreatestlossofnutrients.

Eat as many raw vegetables as possible. You can enjoy a variety of rawvegetablesinsalads,ormunchthemwithhealthfuldips.Freshvegetablejuiceisanotheroption.Thoughthefiberisdiscardedinthejuicingprocess,thevitaminsandmineralsareretained.Juicescanbequiteeasytodigest,butifyoufindthatyoudonottoleraterawvegetableswellandtheycauseyoudigestivediscomfort,cookingthemmaybepreferable.

Cookingbreaksdownthefiberinthevegetables,makingthemsofterandmoredigestible. Steaming is the best cookingmethod because it preserves essentialnutrients.Anindividualwithextremestressandfatiguemayevenwanttopuréetheir steamedvegetables in ablender.However, as theybegin to recover theirenergy level, they should add raw foods such as salads, juices and rawvegetables to theirmeals formore textureandvariety.Donotboilvegetables,vitaminsandmineralscanbelostbyovercookingthem.

Beforeeatingfreshvegetables,besuretowashthemthoroughlytoremoveanypesticides, herbicides, and dirt. If you are concerned about chemicalcontamination,wash your vegetables in a dilute solution of bleach. Leave theskin of the vegetable intact or pare it thinly because many nutrients areconcentrated in this part of the plant. Be sure to store fresh vegetables in therefrigeratorsoonafterobtainingthemtoavoidlossofnutrients.

VegetableGroupsGourds RootVegetables LeafyGreensAcornsquash Beets ChardButternutsquash Turnips KaleZucchini Garlic LettuceCrook-neck Onions RomaineLettuceSquash Radishes SpinachCucumber Rutabagas DandeliongreensPumpkin Arugula BeetGreensCruciferousVegetables Nightshades MustardGreensBroccoli Eggplant CollardgreensBrusselssprouts GardenpepperCabbage PaprikaMushrooms Cauliflower Potatoes ShiitakeChilipepper Sweetpotatoes Button Bok Choy TomatoesApiaceae LauraceaeCarrots AvocadoCeleryParsnips

wholegrainsWhole grains are the seeds of various grasses and are often referred to as"cereals."Theyhavebeenthemainstayofthehumandietforthousandsofyearsasourbody'smainsourceoffuelandenergy.Theyprovidethebackboneforalldiets.Infact,amealwithoutgrainoftenfeelsincompleteandsomehowlacking.Whole grains are almost complete meals within themselves, containing fiber,protein, carbohydrates, fats, vitamins includingE andB complexes, andmanymineralslikecalcium,magnesium,potassium,iron,copper,andmanganese.

Therearethreemainpartstoeachkernelofgrain:theendosperm(centralcore),whichisabout80percentoftheentirekernel,thebran,whichencompasses15percent of the kernel, and the germ,which comprises about 3 percent.Wholegrainproductscontainallthreepartsofthegrainandhaveahighconcentrationofnutrients.However,whengrain is refined inmilling toproducewhite flourproducts, the germ and bran are removed, leaving only the endosperm. As aresult, most of the essential nutrients of the grain are removed, leaving adevitalizedproduct.

Thenutrientsofwholegrainshelppromotegoodoverallhealth.Theyalsohaveatremendouseffectonrelievingthesymptomsandreducingtheriskofawidevarietyofhealthproblems.Wholegrainshaveaverypotenteffectonregulatingestrogenlevelsinthebody,throughtheirhighlevelsofphytoestrogens(naturalplantestrogens),theirfibercontent,andtheirhighlevelsofvitaminBcomplexandvitaminE.

Thehigh-fibercontentofwholegrainsbindstocholesterol,aidingitsexcretionfrom the body through the digestive tract. This helps lower blood cholesterollevelsandreducingtheriskofheartattacks.Thefiberingrainisveryhelpfulinrelieving constipation, aswell as in preventing other diseases of the digestivetractsuchasdiverticulitisandhiatalhernia.Itmayalsohaveaprotectiveeffectagainstcoloncancer,anotherdiseasefoundcommonlyinthosewhoeatahigh-fat,low-fiberdiet.

Whole grains are excellent sources of carbohydrates, which are capable ofstabilizing blood sugar and helping to eliminate sugar cravings. They helppreventorcontroldiabetesmellitus,adangerousdiseasethatpredisposespeopletoward heart disease, blood vessel problems, infections, and blindness.Whole

grains,withtheirnaturalsweetness,cansatisfymuchofcravingsforsweetsinahealthfulway.

In addition, whole grains are an excellent source of complete protein whencombined in amealwith legumes.Grains are low in the essential amino acidlysine,whilelegumesarelowinmethionine.Wheneatentogether,theycreateahigh-quality, complete protein.Good examples of grain-legumemeals includebrownricewithabowlofbeansoup,orquinoawithkidneybeansorgarbanzos.

Wholegrainsalsocontainmanyvitalnutrients.Grainsareexcellentsourcesofmagnesiumand calcium.Bothof theseminerals arenecessary formaintaininghealthy bones and relaxingmuscle tension.Grains are also high in potassiumwhichalsohelpstostrengthenbones.Inaddition,potassiumhasadiureticeffecton the body's tissues and helps reduce bloating, which can be a problem forwomen.

Whileconsumingwholegrainshasmanyhealthbenefits,somepeoplemayfindthat they are allergic to or intolerant ofwheat. Youmay be surprised by thisdiscovery,sincewheatisoneofthestaplesofourcultureandiseatenbymostpeopleat almost everymeal.However,wheat containsaproteincalledgluten,whichishighlyallergenicanddifficultforthebodytobreakdown,absorb,andassimilate. People with gluten intolerance are prone to fatigue, depression,bloating,intestinalgasandbowelchanges.

Individuals with allergies often find that wheat intensifies nasal and sinuscongestion. I also find thatpeoplewithpoor resistanceanda tendency towardinfectionsmayneed toeliminatewheat from theirdiets toboost their immunesystems. Sincewheat is leavenedwith yeast, it should also be avoided if yousuffer from candida. If you suffer from any of these conditions, you shouldprobably eliminatewheat fromyourdiet anduse themanygluten-freebreads,breakfastcereals,bagels,Englishmuffins, cookiesandother flourbased foodsthatarereadilyavailableinhealthfoodstoresandmanysupermarkets.

Rye,whichalsocontainsgluten,shouldbeeliminatedinitiallyalongwithwheatifyoursymptomsaremoderatetosevere.Sometimeshighlyallergicorseverelyfatiguedindividualsdon'tevenhandlecornwell.Althoughcorndoesnotcontaingluten,somepeopleeatcornbasedproductssofrequentlythattheybuildupanintolerancetothemduringtimesoffatigue.Whileoatsdonotinherentlycontaingluten, they are often cross contaminated in facilities that process grains likewheat,rye,andbarleythatdocontainhighlevelsofgluten.Thus,ifyouuseoat

flour,besurethatitiscertifiedgluten-free.

Ihavefoundovertheyearsthattheleaststressfulgrainsforpeoplewithsevereallergiesandpoordigestive functionaregrains likebrownrice,millet,quinoa,wild rice, amaranthandbuckwheat.For example,buckwheat isnot commonlyeateninourculture,somostpeopleneverdevelopanintolerancetoit.Also,itisnotinthesameplantfamilyaswheatandothergrains.Buckwheatisactuallythefruitlikestructureoftheplantratherthanagrass.Otherinfrequentlyusedgrainssuchaswild rice andamaranth shouldbe tried aswell.These are available inhealthfoodstorestomakeasasidedishorinpastas,breadandcereals.

As individuals with gluten intolerance (and even grain intolerance) start toregaintheirhealth,theycanslowlyincreasetheirgrainintake,addingothergraininto their diet.Wheat intake, however, should still be eliminated or limited tosmall quantities,with other alternative grains emphasized instead. In addition,rotating a variety of gluten-free grains in the diet can be very helpful. Corn(unlessyouarehighlyallergic)andbrownricecanreplacewheat.Youcanfindbread,pastaandnoodles,aswellasflourforbaking,madefromtheseandothergrains.Usecorntortillasinsteadofwheat.

Whole grass and whole grain flours can be prepared in a variety of ways,includingwhole grain cereals, breads, crackers, pancakes,waffles, and pastas.They can also be sprouted and eaten raw.Awide variety of these grains andproductsareavailablebothinsupermarketsandhealthfoodstores.

WholeGrainsAmaranth MilletBarley OatsBuckwheat QuinoaCorn Rice:brownandwhiteKamut RyeSpelt TeffWheat Triticale Wildrice

legumes-beansandpeasLegumes are highly recommended foods for everyone. There are dozens ofmembers of the legume family, including garbanzo beans, kidney beans, limabeans, black beans, lentils, pinto beans, split peas, green peas, soybeans, andmany others. All legumes are excellent sources of protein, particularly whencombined with whole grains. When consumed together, legumes and grainsprovideafullrangeofessentialaminoacids,thebuildingblocksofprotein.

Legumes tend tobe low in theaminoacidmethionine,whilewholegrainsarelow in lysine.Thus, the two foods complementone anotherwheneatenat thesamemeal. Good examples of grain and legume combinations are beans andrice,orcornbreadandsplitpeasoup.Legumesprovideanimportantandeasilyutilizedsourceofproteinandcanbeusedasasubstituteformeat.

Legumes are also an excellent source of both soluble and insoluble types offiber. The fiber content of beans enables the digestive system to break themdowneasilyandabsorb theirnutrients, suchasproteinandcarbohydrates, inaslowermanner.This hasmanyhealth benefits.The slowdigestion of legume-basedcarbohydratescanhelpregulatethebloodsugarlevel.Asaresult,theyareahighlybeneficialfoodforindividualswithbloodsugarimbalancesordiabetes.The fiber, itself, can help normalize bowel function and lower cholesterol.Legumeswiththehighestfibercontentareblackbeans,garbanzobeans,mungbeans,pintobeans,splitpeas,lentilsandnavybeans.

Legumesarevaluablesourcesofmanynutrientsincludingmagnesium,calcium,andpotassium.Magnesiumandcalciumbuildstrongbonesandpotassiumhelpsregulate the heartbeat. All three minerals are important in controlling moodswings, maintaining healthy muscle tone, combating fatigue, and promotingenduranceandstamina.

Legumes are also very high in iron and vitamin B complex. Sufficient ironintake isparticularly important for teenagegirls,pregnantwomen,andwomenwithbleedingproblems.VitaminBcomplexisalsoessentialforhealth,helpingtheliverregulateestrogenlevels.(Thelivermetabolizesestrogensothat itcanbeexcretedefficientlyfromthebody.)Becausetheyareanexcellentfoodsourceof vitaminB6, legumes, eaten regularly, can help to relieve and prevent PMSsymptoms and menstrual cramps. Medical research studies done at UCLA

MedicalSchoolfoundvitaminB6tobeusefulforbothconditions.

Tofu, an inexpensive, bland, curd-like soy product, can be found in mostsupermarkets. Tofuwill take on the flavor of any food that you cook itwith,whichmakesitanidealsourceofproteinandessentialfattyacidsthatyoucanadd to soups, stir-fries, casseroles and other dishes. Tempeh is a cultured soyproductmadeofthewholesoybean.Besidesbeingagoodsourceofprotein, itcontainsvitaminB12,anutrientneededfortheproductionofhealthybloodcellsandnerve function.Purelyvegetariandiets areoftendeficient invitaminB12.Thus,addingtempehcanbehelpful.

Soy flour makes a tasty substitute for white flour in muffins, breads, pasta,cookies,andotherbakedgoods.It isanexcellentsourceofbioflavonoids.Soyvegetableprotein,withitsnuttyflavor,canbeusedasabeefsubstituteintacos,chili,burritos,andotherdishes.

Soyiswidelyusedasadairysubstitute.Anyproductthatcomesfromacowisnow available in a soy-based version. This includes soy cheese, sour cream,yogurt, cream cheese and ice cream-like desserts.Many of these products aresurprisingly good-tasting and have a pleasing texture. In fact, I find severalbrands of soy yogurt, sour cream, and cream cheese to be almostindistinguishable from their dairy counterparts. Although the soy cheesesgenerally tendnot tobeas tastyor texturedascow’smilkbasedcheeses, theycanstillbeusedasgoodsubstitutesinrecipes.Soy-basedmeatsuchashotdogs,burgers,andothersubstitutemeatproductscanbeverytastytoo.Besuretolookatthelabelofeachproducttomakesurethatitisnottoohighineithersaltorfat.

Themain downside of soy is that many people find that they have difficultydigestingsoyorareactuallyallergictosoy.Asaresult,whentheyeatsoybasedproducts, theymayhaveadifficult timedigestingoreven toleratingsoybasedfood.Inthiscase,Irecommendavoidingsoyproductsaltogetherandusingothermeat and dairy substitutes that are readily available in supermarket or healthfoodstores.

Besidessoy,manyother legumesareavailable inready-touseproducts. In thefrozenfoodsectionofyourlocalhealthfoodstore,you'llfindlow-fatandlow-salt versions of many ethnic dishes, such as Indian curries with lentils andMexican entrées with black or kidney beans. In the supermarket, look forhummus,anutritiousMiddleEasterndipmade fromgarbanzobeans.Youcan

findnumerousotherbean-basedentrées,soups,andsalads.

To prepare your favorite dishes at home, you can buy a variety of canned,frozen,andbottledlegumes.Manytypesoflegumesareavailablewithlowornoadded salt; it is important, however, to check the label of the canor carton tomakesureadvertisingclaimsaretrue.Healthfoodstoresalsosellseveralbrandsof cannedbeans grownwithout pesticides or herbicides.All legumes combinewellwithawidevarietyofotherfoods.Includethemoftentoaddproteintoyourhomemadesoups,salads,casseroles,stir-fries,dipsandotherdishes.

Some individuals find that gas is a problem when they eat beans. You canminimizegasbytakingdigestiveenzymesandeatingbeansinsmallerquantities.Also, because legumes contain high levels of protein, theymaybedifficult todigest at first for peoplewith severe fatigue or digestive problems. For easierdigestibility,beginwithgreenbeans,greenpeas,splitpeas, lentils, limabeans,fresh sprouts and tofu.As your energy level improves, add delicious legumessuchasblackbeans,pintobeans,kidneybeansandchickpeas.

Legumes–beansandpeasAdzukibeans GreenbeansBlackbeans GreenpeasBlack-eyedpeas KidneybeansCranberrybeans LentilsGarbanzobeans LimabeansGreatNorthernbeans MungbeansNavybeans PintobeansRedbeans SnowpeasSoybeans SplitpeasTurtlebeans

seedsandnutsBoth seeds and nuts contain the embryo that allows plants to procreate futuregenerations. The seed is the ripened ovule of a flowering plant. Within theprotectivecoatoftheseedliestheembryoandallthestoredfoodthatitneedstodevelop into a new plant. Nuts are single-seeded fruits of various trees andshrubs.Theyconsistofakernelsealedwithinahard,leatheryshell.

Manyseedsandnuts forman importantpartof thehumandietand thedietofmanyanimals.Theyhaveavarietyof texturesandflavors.Eatenwhole,seedsand nuts are sources of many important nutrients, including healthfulpolyunsaturated fats; protein;B complex vitamins; vitaminsA,D, andE; andmanymineralssuchascalcium,potassium,magnesium,iron,copper,zinc,andphosphorous. Seeds and nuts are also important sources ofmany oils used incookingandfoodpreparation.

The healthy essential oils found in many seeds and nuts—linoleic acid andalpha-linolenic acid (ALA)—are extremely beneficial for people of all ages.Linoleicacid,partoftheomega-6familyoffattyacids,isprimarilyfoundinrawseeds and nuts.Good sources include flaxseeds, pumpkin seeds, sesame seedsand sunflower seeds. The other essential fatty acid, alpha-linolenic acid, is amemberof theomega-3familyandisprimarilyfoundinplantsourcessuchasflaxseeds,chiaseeds,perillaseeds,soy,pumpkinseeds,walnuts,canolaoilandgreen leafyvegetables.Bothessential fattyacidsmustbederived fromdietarysources,asthebodycannotmanufacturethem.

The body burns essential fatty acids not for energy, but for special functionsnecessary for goodhealth and survival.Our skin is filledwith fatty acids thatprovidemoisture,softnessandsmooth textureofhealthy lookingskin.Wecanprovide moisture to the skin by increasing levels of essential fatty acid-containingfoods.Flaxseedoilisparticularlygoodfordryskinsinceitcontainshighlevelsofbothfattyacids.Fattyacidsarealsoamainstructuralcomponentofallcellmembranesandarefoundinhighlevels inimportant tissuessuchasbrainandnervecells,adrenalgland,retinaandinnerear.

Besides relieving tissue dryness, the body needs essential fatty acids for theproduction of important hormone-like chemicals called prostaglandins. Bodytissues produce over thirty types of prostaglandins. The proper balance of

prostaglandinscanplayamajorroleinrelievingandpreventingmanydiseases.The series-1 prostaglandins are manufactured by the body from linoleic acid.These prostaglandins havemanybeneficial effects.Onemember of the series,prostaglandinE, orPGE, helps to relax the tension ofmuscles in the body. Italso regulates blood circulation and the diameter of the blood vessels, thushelpingtopreventtensionheadaches.Itplaysaroleinoptimizingfluidbalance,thereby reducing bloating and fluid retention. In addition, you need adequatelevelsofthisimportantprostaglandintopreventemotionalupsetandallergies.

PGE keeps the platelets, a component of blood, from sticking or clumpingtogether.Thisreducesthelikelihoodofheartattacksandstrokesbypreventingclottingof thebloodandobstructionof thebloodvessels.PGEalsostimulatesimmune function and helps insulin to function effectively. PGE reducesinflammationand thus thesymptomsofarthritis.Adiethigh in rawseedsandnuts,promotingseries-1prostaglandinproduction,isbeneficial.

Flaxseed,perillaseed,pumpkinseedandwalnutoilsalsocontainomega-3fattyacids,particularlyalpha-linolenicacid(ALA),whichistremendouslybeneficialforourhealthandwell-being.PerillaseedsareprimarilygrowninpartsofAsiaand are also prized for their medicinal benefits. Soy oil and canola oil alsocontain smaller amounts ofALA.This plant based omega-3 fatty acid is anti-inflammatory and very beneficial for cardiovascular health. People sufferingfrom inflammatory conditions like eczema, acne, rheumatoid arthritis,endometriosis,asthma,ulcerativecolitis,lupuserythematosus,andfoodallergiesshould be using omega-3 fatty acids in their diet for their anti-inflammatorybenefits.

Flaxseedoil,inparticular,hasoneotherspecialproperty.Ithelpstomoisturizedry skinandcanprovideavery important extradietary sourceof estrogen forwomenwhoareshowingsignsofhormonedeficiency.

Omega–3fattyacids,specificallyalpha-linolenicacid,foundinflaxseeds,hempseeds, perilla seeds, pumpkin seeds and walnuts, as well as leafy greenvegetables and soybeans help to reduce heart attack risks. They lowertriglycerides,mayraisehealthyHDLcholesterolwhilereducingunhealthyLDLcholesterol,which is linked toan increasedriskofheartdisease.Theomega-3fatty acids in fish areDHA (docosahexanoic acid) andEPA (eicosapentaenoicacid)whicharefoundinsalmon,tuna,eel, trout,mackerelandcod.Thesefishsource fatty acid are beneficial for the brain, eyes, ovaries, and blood vessels.

Theyarealsoconvertedintotheanti-inflammatoryseries-3prostaglandins(asisalpha-linolenic acid). Alpha-linolenic acid is converted in the body into verysmallamountsofDHAandEPA.

Inaddition,manynutsarehighinmonounsaturatedoilswhicharebeneficialforyour heart and skin health. Nuts like pistachios, hazelnuts, pecans, almonds,macadamia nuts andwalnuts have been found to actually have cardiovascularbenefits.Nuts are one ofmy favorite sources of healthymonounsaturated oilswhichareverybeneficialforhearthealth.

Eatingmoderateamountsofrawnuts,oneouncedaily,canreduceyourriskofheart disease by lowering unhealthy LDL cholesterol as well as triglycerides.Make sure that you eat nuts raw and unsalted.Otherwise, roasted, deep fried,chocolatecoated,sugarcoatednutscanactuallybeharmfultoyourhealth.

Besidestheirhighcontentofessentialoils,seedsandnutsareexcellentsourcesofprotein. Infact,manycommonlyeatenseedssuchaspumpkin,sesame,andsunflowercontainsignificantlymoreprotein thangrains.Whencombinedwithother sources of vegetable protein, seeds and nuts can help to round out andcompleteameal.

Peanutstastelikenutsandareusuallyeatenwithmembersofthenutfamily,butare actually legumes.They are a delicious and highly nutritious food. Peanutsare a rich source of vitamins, minerals, monounsaturated oils and protein.Unfortunately,peanutsarealsooneofthemosthighlyallergenicfoods.Ifthisisthecaseforyou,theyshouldbetotallyeliminatedfromyourdiet.

SeedsandnutsareexcellentsourcesofB-complexvitaminsandvitaminE,bothofwhichareimportantanti-stressfactorsforpeoplewithanxiety,moodswings,and fatigue. Like vegetables, seeds and nuts are very high in the essentialmineralsmagnesium,calcium,andpotassium.Particularlybeneficialaresesameseeds (a rich source of calcium), pecans, sunflower seeds, pistachios andalmonds.However,onedrawbackofeatingtoomanyseedsistheirphosphoruscontent,whichcanthrowoffcalciumbalance.Thus,ancillarysourcesofcalciumneed to be included in the diet. Nuts are not such a problem in this regard.Anotherdrawbackisthatseedsandnutsarealsoveryhighincaloriesandshouldonlybeeateninmoderateamounts.

Theoils inallseedsandnutsarehighlyperishable,soavoidexposingthemtolight,heat,andoxygen.Irecommendrefrigeratingallshelledseedsandnuts,as

wellastheiroils,topreventrancidity.Trytoeatthemraw,and,ifyoucan,shellthemyourself.Theintactshellkeepsthenutsfreshanddelicious.Onceyoubuythem,keeptheminatightlycoveredcontainerawayfromthehotstoveuntilyouare ready to eat them. Eating them raw and unsalted gives you the benefit oftheiressentialfattyacids,andyou'llalsoavoidthenegativeeffectsoftoomuchsalt.I'vealsofoundrawseedsandnutstobemoreeasilydigestible.

Seedsandnutscanbeused invariousways in foodpreparation.Theymakeawonderfulgarnishonsalads,vegetabledishes,andcasseroles.Youcanalsoeatthemasamainsourceofproteinwithsnacksandlightmeals.Manyhealthfoodstores and supermarkets carry a variety of delicious seed and nut butters.Almond butter and sesame butter, which are high in calcium, are particularlygood spreads.Both aredelicious andarewonderful sourcesofnutrients.Theyarealsoveryfilling,soalittlebitgoesalongway.Irecommendbuyingtherawnutandseedbuttersratherthantheroastedones.Heatingseedsandnutsisnotdesirable,sincethisprocessalterstheintegrityoftheirfattyacids.

Nuts and seeds can also bemade into flour,milk, and a variety of other foodproducts.Nutandseedoilscanbeused in saladdressings, sauces, sautés, andbakedgoods.Theyshouldnot,however,beusedinfryingorbeheatedtohightemperatures. Heat can alter their chemical structure and adversely affect thebody'sabilitytoprocessthem.Infact,whencooking,itisbesttousethemorestablemonounsaturatedoilslikeoliveorcanolaoils.Whenchoosingtheseoils,besuretoreadlabelscarefully.Thebestqualityoilsarelabeled"coldpressed."Thistypeofprocessinghelpstoretainthefat-solublevitaminsAandDpresentintheoils.Heatedorchemicallyextractedoilsarelessdesirabletouseinfoodpreparationsincetheoilsarealteredinprocessing.

Recommended seed andnutoils include sesameoil, sunfloweroil, almondoilandwalnutoil, tonamea few.Flaxseedoil isoneofmypersonal favorites. Ithasarich,goldencolorandisanexcellentbuttersubstitutetoaddtovegetables,rice,potatoes,pastaandpopcorn.Unlikebutter,flaxseedoilcannotbeusedforcooking. Cook the foods first and add flaxseed oil for flavoring just beforeserving.Pumpkinseedoilisalsodelicious,withitsdeepgreencolorandspicyflavor.

SeedsandNutsSeeds Nuts

Flaxseeds AlmondsChiaSeeds Hazelnuts(Filberts)HempSeeds MacadamiasPerillaSeeds PecansSunflowerSeeds CashewsPumpkinSeeds PeanutsSesameSeeds Pistachios Walnuts

PineNutsBrazilNuts

fish,poultryandeggsFish, poultry and eggs are the best choices for peoplewho feel their best and

havemore energy and vitality eating a meat based diet. A number of peoplesimplyenjoytheflavorandtextureofmeat,whilesomeofmypatientshavetoldmethattheyactuallydon'tfeelaswellorasenergizedonanall-vegetariandiet.If you fall into one of these categories, fish, poultry and eggs can supply anumber of important nutritional needs. They are excellent sources of high-qualityprotein.

Alltypesoffish,includingsaltwaterfish,freshwaterfish,andshellfish,aswellas all types of commonly-eaten poultry like chicken, turkey, duck, goose, andgamefowl,aswellaseggscontainacompleterangeoftheessentialaminoacidsneeded to build protein. These acids can be utilized by the body for manypurposes, such as building structural components of tissue and maintainingimmunefunction.Manyfisharealsoexcellentsourcesofpolyunsaturatedfats,which provide incredible health benefits. The best fish sources of these fatsincludesalmon,trout,mackerel,andhalibut.

Fish oils, including eicosapentanoic acid (EPA) and docosahexanoic acid(DHA), are converted to series-3prostaglandinhormones.Onememberof theseries, called PGE 3, has anticlotting effects and helps to reduce plateletstickiness.Asaresult,ithelpsreducethelikelihoodofheartattacksandstrokeswhenitismanufacturedbythebodyinhighlevels.PGE3alsohelpstodecreasetriglyceridelevels,therebyreducinganotherriskfactorforheartattacks.Italsohelps prevent the manufacture of PGE 2, an undesirable prostaglandin madefrom arachidonic acid, which is a fatty acid derived primarily from dietarysourcesofredmeatanddairyproducts.UnlikePGE3,arachidonicacid-derivedPGE 2 actually promotes platelet aggregation or clumping, thereby initiatingpotentiallydangerousclotformation.

The major drawback with eating large amounts of fish is the high level ofmercury found in a number of fish. Mercury is an extremely dangerouscontaminant and can cause chronic fatigue and damage the heart, liver andimmunesystem.Itisaverytoxicheavymetalthataccumulatesinlargerfishliketuna, shark, swordfish, pickerel, certain bass and other fish. As a result, Irecommendeatingfishnomorethanonceortwiceandweekdespitetheirmanyhealthbenefitsandsupplementinginsteadonadailybasiswithfishoilcapsules.I recommend a total of 2000-3000mg per day of the healthful omega-3 fattyacids,EPAandDHA,takeninfishoilcapsules.

Itisveryimportanttocheckthelabelofthefishoilsupplementsthatyouuseto

confirmtheactualdosageofomega-3fattyacidsEPAandDHAthattheproductcontains.Often,theamountofEPAandDHAcontainedintheproductismuchless than the total amount of the fish oil. It is important to check labelswhentaking any nutritional supplement to make sure that the dosages are attherapeutic levels.Fishoil alsohas ablood thinningeffectwithin thebody. Itmay need to be avoided in people on blood thinners likeCoumadin,which isusedmedicallyfortreatingbloodclotsandstrokes.Whilethiscanbebeneficialfornormalpeople,itmaybedangerousforthesepatients.

Thefatsinpoultryareadifferentstory.Whilepoultrysuchaschicken,turkey,andgoosedocontainsomeof thebeneficial linoleicacid, theamount ismuchless than that found in plant sources. Linoleic acid ranges between 15 to 20percent of the total fat content of turkey and chicken and 20 to 25 percent ingoose.Certainfish(likesalmonandtrout)arefarbettersourcesofessentialfattyacidsthanpoultry.Luckily,muchofpoultry'sfatisfoundwithintheskin(whichis laden with fat) and in the internal organs, so it can be easily removed. Inaddition,thetotalfatcontentofthemostcommonlyeatenpoultry—chicken,andturkey—is far lower than beef (11 percent for chicken, compared to 30 to 40percentforbeef).

If you want to minimize your fat intake when eating poultry, choose musclemeatlikebreastandthighovertheinternalorgans,andremovetheskinbeforecookingoreating.Itisbesttoeatwhitemeatratherthandark,aswhitemeatismuchlowerinfat.Also,avoidduckandgoose,whichtendtocontainmorefatintheirmeatandskins.

Besides protein and fat, fish and poultry contain a number of other importantnutrients.Fattyfish,suchassalmonandhalibut,aregoodsourcesofvitaminsAandD.Mackerel,herring,andhaddocktendtoberichinminerals,althoughthisvariesbytypeoffish.Saltwaterfishandshellfishareexcellentsourcesofiodine,adifficult-to-obtaintracemineralneededforhealthythyroidfunction.Theyarealsohighinzinc,especiallyoysters,thoughlobsterandcrabarefairlyabundantin zinc as well. Shellfish are also a good source of selenium and copper. Ingeneral,fishprovidehighquantitiesofpotassium,phosphorus,andiron,thoughmagnesium levels tend to be low.Fish canbe an excellent source of calcium.Canned sardines and salmon are good choices because of their tiny, partiallydissolvedandeasilydigestedbones.

Chicken and turkey are less abundant in vitamin andmineral content, for the

mostpart,thanfishorvegetablesources.ChickendoescontainsomevitaminAandvitaminBcomplex,butnovitaminEandinsignificantamountsofvitaminC.Itdoescontainsomezinc,potassium,sodiumphosphorus,andiron,butlevelsofothermineralslikemagnesium,calcium,andmanganesetendtobelow.

Turkeyisfairlysimilartochickeninitsnutrientmakeup.Afewminerals,suchas potassium and phosphorus, are slightly more abundant in turkey than inchicken,butturkey'svitaminAcontentislower.Neithertypeofpoultryshouldbeusedtosupplyallyourvitaminandmineralneeds.Theyshouldbecombinedwith plant-based foods such as fruit, vegetables, and whole grains, which arericherintheseessentialmicronutrients.Thesameistrue,toalesserextent,withseafood.

Eggsareamongmyfavoritefood.Whileeggsfrommanydifferentsourcesareavailable including duck, quail and ostrich eggs, most people prefer eatingchickeneggsinoursociety.Eggsareanexcellentsourceofproteinandarelowincalories, containingonly70 to80calories each.Eggsalsocontain essentialnutrients like iron, choline, vitamins A, B12, D and E as well as lutein andzeaxanthinwhichareimportantforhealthyvision.

While theeggyolkdoescontainsaturated fat,eveneatingoneeggadaydoesnotappeartoincreaseyourriskofheartdisease.Eggsalsotendtobeveryfillingbecauseof theirproteinandfatcontentandcansatisfy individualswhoareonweightlossprogram.

Irecommendbuyingeggsfromchickensthatareraisedfree-rangeorcage-free.Lower cholesterol eggs are available from chickens fed a vegetarian diet andeggsthatarerichinomega-3fattyacidsarebeingproducedfromchickensthatare fed flaxseed, fish oil and marine algae. These types of eggs are readilyavailablefromhealthfoodstoresandsomesupermarkets.

Poultry and seafood can be purchased fresh, frozen, canned, and smoked.Seafoodisalsoavailablecuredanddried.Bothseafoodandpoultryarepronetobacterialcontaminationandcancauseinfectionstotheconsumerifnothandledproperly. Neither type of meat should be left out at room temperature. Theyshould be well wrapped, refrigerated, and eaten soon after purchasing orthawing.

Bothfishandpoultryarebesteatenbroiled,roasted,sautéed,orbaked.Fryingorsautéinginlargeamountsoffatshouldbeavoided.Poultryisrarelyeatenraw,

although seafood in sushi bars and in some seafood recipes calls for it to beserved raw or only lightly cooked. There is some risk of contamination byparasitesandbacteriawheneatingraworundercookedseafood.It is importantthatanyseafoodeatenthiswaybeasfreshandcleanaspossible.

Ifyoueatpoultryfrequently, trytobuytheorganic,freerangebrands,astheirexposuretopesticides,antibioticsandhormoneshasbeenreduced.Irecommendlimiting your intake ofmeat tomoderate portions (6 ounces or less per day).MostAmericans eatmuchmoreprotein than ishealthy.Excessive amountsofprotein are difficult to digest and stress the kidneys. Instead of usingmeat asyouronlysourceofprotein,increaseyourintakeofgrains,beans,rawseeds,andnuts, which contain not only protein but alsomany other important nutrients.Usemeatmoreasagarnishandaflavoringforcasseroles,stir-friesandsoups.

Omega-3FattyAcidsinFishEPA/DHAcontentinFish(3.5oz) Herring 2100mgSalmon–wild 1000–2000mgSablefish(blackcod) 1800mgSardines(canned) 1000–1400mgStripedbass 1000mgRainbowtrout 900mgTuna(canned) 300–900mgAlaskanHalibut 600mg

TypesofSeafoodFreshwaterFish: trout, perch,pike,whitefish, catfish,bass, bluegill, crappie,crayfish, carp Saltwater Fish: salmon, tuna, swordfish, shark, mackerel, sole,bluefish,flounder, redsnapper,sardine,herring,smeltShellfish:crab, lobster,shrimp,scallop,abalone,oyster,mussel,clam

TypesofPoultryChickenDuckGamebird:pheasant,partridge,quailGooseGuineahenTurkey

healthysweetenersThe purpose of sweeteners is to provide concentrated flavor to a variety ofbeverages, baked goods, desserts, and other food products. Sweeteners alsoprovidearapidlyabsorbedsourceofenergy to thebodysince theyareusuallysimple sugars. Unfortunately, sweeteners (particularly table sugar made frombeetsor sugarcane)aregreatlyoverused inoursociety.Whenused toexcess,theycandestabilize thebloodsugar level,promoteobesityandtheovergrowthofcandida,adverselyaffectmoodandenergylevels,andpromote toothdecay.Insmallamounts,however,sweetenerscanimpartadeliciousflavortofoods.

Thebestqualitynaturalsweetenersincludexylitol(xylose),stevia,honey,maplesyrup,ricebransyrup,datepaste,agavenectar,fruitjuice,molasses,andcarob.With the exception of molasses and carob, most sweeteners are not high innutrients.

Xylose,alsoknownasxylitol,isassweetassugarbutonlyhastwothirdsofthecalories. Xylose can be found in guavas, pears, blackberries, aloe vera,loganberries, raspberries, psyllium seeds, broccoli, spinach, eggplant, peas,green beans, okra, cabbage, and corn. It is extracted from birch and otherhardwoodsforsaleasasweetener.

I recommendxylitol asa sweetenerbecauseof itshealthbenefits,unlike tablesugarwhich is a very unhealthy food.Xylitol has antibacterial and antifungalproperties, and research even suggests that xylose can help prevent digestivedisorders and even cancer of the digestive tract.Xylose appears to discouragepathogensfrombindingtomucousmembranes,andhelpspromotehealthyteethandgums.

Agavenectarisproducedcommerciallyfromtheblueagaveplant.Thecoreoftheplantcontainsthe“honeywater”thatisusedasthebasefortheproductionofthe nectar.Once the natural liquid is processed, it yields a product that has aconsistencymuch likemaple syrup and has a pleasing amber color.There areseveralgradesofagavesyrupavailable.Thedarker thecolorof thenectar, themoreintenseisitsflavor.

Itisalso1½timessweeterthansugar.Thismeansthatagavenectarhasabout40caloriespertablespooncomparedto60caloriesforatablespoonofsugar.Asaresult,notonlydoesithavefewercaloriesbutyoucanalsouselessofitwhen

doingfoodpreparation.

Agave nectar also has a low glycemic index, ranking lower than many othersweeteners.Thisisconsideredtobeverybeneficialforhealthandwellness.Forexample,tablesugarhasaglycemicindexinthemid60's,whileagavenectarisgenerallylessthan30.Asaresult,agavenectarismetabolizedmoreslowlybythebodyandwon'tdestabilizeyourbloodsugarlevelliketablesugardoes.

Agavenectarisalsocompletelyveganinitsprocessing.Incontrast,tablesugarisoftenprocessedbyusingbonechar.This isagranularmaterialproducedbyheatinganimalbonestohightemperatures.Bonecharisoftenusinginthesugarindustryasadecolorizingagent.

On the other hand, agave nectar is composed mainly of fructose, with theamounts ranging from 55% to 90% of the commercial products containingfructose.Therearehealthconcernsaboutagavenectar’shigh fructosecontent.Onestudyfoundthatparticipantswhoconsumedfructosewerefoundtodevelopmore insulin resistance as well as increase triglyceride levels, which is a riskfactorforheartdisease.

Asaresult,agavenectarisconsideredtobemorecontroversialthansomeoftheothernaturalsweeteners.Somehealthexpertsloveitandraveaboutitsbenefitswhileothersdebunkitsuse.Agavenectarisadeliciousandeasytousenaturalsweetenerforcookingandbaking,butifyouareconcernedaboutthisissuethenIrecommendsubstitutingothernaturalsweetenersinyourcakerecipes.

Dates.Luscious, potassium-packed dates are an all-purpose staple as awholefoodsweetener.Theirstickytexturecanbindtogetherbrownies,bars,piecrusts,energyballsandmore.Theycanalsobeblendedintofillingsandpurées.DegletNoordatesarethemostcommonlyusedandinexpensivevarietyandtheyoftencomepre-pitted.Medjooldatesarethesoftest,sweetestvarietyandtheytendtobe soldwith their pits still in.Always remove thepits fromyourdatesbeforeusingtheminbaking!

Date sugar is alsowidelyusedas a substitute for regular sugarbecause it is ahealthieralternative.Thoughit'scalled"datesugar,"thissweetenerisnotaformof sugar. It is actually an extract taken from dehydrated dates. Date sugarcontainsmanyessentialmineralssuchasiron,calcium,phosphorus,magnesium,zinc and selenium. Its health benefits include improving cognitive function,maintaining healthy blood pressure, enhancing immune function and relieving

migraines,asthmaandsoremuscles.

Stevia isanherbal-basedsweetener.Itdoesnotcreateimbalancesinthebloodsugarlevelsinceitcontainsnocaloriesfromsugar(onlyimpartingtheflavorofsweeteners). It can be used by people with hypoglycemia or diabetes. Sincesteviaiscaloriefree,itisalsobeneficialforindividualswhoareonweightlossprogramsandwhodonotwanttheextracaloriesfoundinothersweeteners.

Coconutpalmsugarismadefromtheflowersofthecoconuttreebyslicingthebud of the flower to release the sap or nectar. The nectar is then boiled tobecomeathick,caramel-likesyrupandthendriedintocrystals.

Whilecoconutsugarissimilarintextureandtastetobrownsugar,itsnutritionalbenefitsaremuchgreater.CoconutpalmsugarcontainsmuchmoreBvitamins,calcium,magnesium,potassium,iron,zincandphosphorusthandoesbrownorwhitesugar,makingitahealthiersweeteningchoiceforyoursmoothiesaswellasforbakedgoodsandotherdishes.

Anotherbenefitisitslowglycemicindexwhichmakesitmuchmorebeneficialthanusing table sugar for its effectsonyourblood sugar level.Lowglycemicfoodsmayhelpprotectyou fromdiabetes,hypoglycemia,highcholesterolandobesity.Coconutsugaralsocontainssixteenoutofthetwentyaminoacidsthatweneedtobuildproteininourbodies.Itisespeciallyhighinglutamicacidthatisconvertedinthebodytoglutamine.Glutamineisanimportantaminoacidforhealing inflammatory bowel disease, malabsorption syndrome, wounds andinjuries aswell as reducing allergic responses and supporting healthy immunefunction.

Ricebran syrup has the consistencyof honey, tastes like a verymildgoldensyrupandisvirtuallyfructose-free.Ithasbecomeapopularfructose-freesugarsubstituteinhealthyrecipeseverywhere.Ithasmanyhealthbenefits,itisrichinvitamins andminerals thathelp lower cholesterol, fightdiseases andboost theimmune system. Rice bran is a valuable source of vitamin E complex,antioxidantsandothernutrientsthatreducetheeffectsofaging.

The many phytonutrients in rice bran have important benefits in preventingdisease Phytonutrients benefit people with conditions including cancer, fattyliver,kidneystones,heartdisease.Ricebranalsoimprovesplasmalipidprofiles,makingiteffectiveinreducingtotalplasmacholesterolandtriglycerides,whilealsoincreasingthehighdensitylipoproteincholesterollevel.

Ricebranisoneoftherichestsourcesofdietaryfiber.Thefibercontentinricebran is effective in preventing heart attacks, intestinal disorders and variouscancers. The fiber content in rice bran also plays a significant role in weightcontrolbypromotinga feelingof fullness.While fiber is necessary forproperdigestivefunction,excessiveintakecancausebloatingandintestinalgas.

Honey stands out as a natural sweetener. It is a flower extract digested andregurgitated by beeswho store it in their hives.Honeyhas a beautiful textureandcolorthatcanvarydependingontheflowerandsitefromwhichthehoneyisgathered.Itistwiceassweetastablesugar,soyoucanuseitinsmalleramounts.This factoralonewouldmake itpreferable to tablesugar for foodpreparation.Honey isoftenused inbakedgoodsandothersweetenedproductsavailable inhealthfoodstores.Historically,honeyhasbeenusedforitsmedicinalbenefitsasanantibacterial andantiseptic topical treatment. It has alsobeenused to treatdiabeticulcers,sorethroatsandcoughs.

Maple syrup is a delicious, light brown liquid sweetener obtained by tappingthesapfrommapletrees.Itiscommonlyusedonbreakfastfoodslikepancakesand waffles.Manufacturers of natural food products increasingly use it muchlikehoneytosweetencerealsandbakedgoods.Whenchoosingmaplesyrup,itisimportanttoreadthelabelonthecanorbottlecarefullytomakesurethatitisgenuine. There aremany imitationmaple syrup products on themarket. Theylook likemaple syrup,butare really justcornsyrupwitha smallbitofmaplesyrupaddedtojustifythelabelclaim.Ifit isthegenuineproduct,maplesyrupshouldbetheonlyingredientlistedonthelabel.

Fruitjuice isanothersweetener thatcanbeusedwhenpreparingbakedgoodslikecakes, frozendesserts,marinades, sauces, andother typesof foods.Appleandgrapejuiceareusedtosweetencommerciallypreparedfoodproducts.Theyimpart thedistinctive flavorof thewhole fruit, adeliciousbenefit.Fruit juicescontain fructose, the same type of sugar found in honey. Fructose is twice assweetassucrose,thesweetenerfoundinsugar.Becareful,asdrinkingfruitjuiceinlargequantitiescandisruptthebloodsugarlevelandworsenthesymptomsofhypoglycemia.

Molasses, the residue from the processing of beet or cane sugar, is a thick,syrupyliquidthatisbrownincolorandhasastrongflavor.Unliketablesugar,molassesisrichinnutrients.Itisanexcellentsourceofcalcium(onetablespooncontains 137 mg of calcium), magnesium, iron, copper, and other minerals.

MolassesisalsorichinvitaminsBandE.Asasweetener,molassesimpartsitsdelicious, distinct flavor to baked goods, and combines well with spices likecinnamon,ginger,andallspice.

Carob is a natural sweetener with a very similar flavor and appearance tochocolate.I,personally,reallyenjoytheflavorofcarobanduseitinbakingandenjoyjusteatingthecarobchipsasanoccasionalsnack.Infact,carobisoftenusedasachocolateorcocoasubstitutebecauseitiscaffeine-free(chocolateandcocoacontainafairamountofcaffeine).Carobisafairlygoodsourceofprotein,calcium,andphosphorus.It isaversatileflavoring,availableinpowder,syrup,andblockformsfordifferentuses.

NaturalSweetenersCarob Honey Maple syrup Rice Bran Syrup XylitolMolassesAgaveNectar DatesCoconutPalmSugar

almondmilk1cupalmonds4cupswater1tablespoonhoney(optional)

Placealmondsinabowlwithenoughwatertocoverthenuts;coverthebowlandletthenutssoakovernight.Drainwaterandplacealmondsinablender.Addwaterandblendfor3-4minutesoruntilsmooth.Usingafinemeshstraineroverasmallbowl,pourthemixturethroughthestrainer.Thepulpthatisleftinthestrainerisalmondmeal;theliquidstrainedintothebowlisalmondmilk.Youcanstrainthemilkagainforathinner,smoothermilk.Thisalmondmilkhasawonderfulsmoothtaste;itisflavorfulwithoutasweetener.Ifyouwouldliketosweetenyouralmondmilk,Irecommendusinghoney.Theleftoveralmondmealcanbebakedintheoventomakeagluten-freeflourthatisgreatforbaking.Themilkkeepsfor3-4daysrefrigeratedinasealedcontainer.Shakebeforeeachuse.

cashewmilk1cuprawcashews4cupswater1tablespooncoconutsugar(optional)

Placecashewsinabowlwithenoughwatertocoverthenuts.Thencoverthebowlandsoak2-4hours.Drainthewaterfromthecashewsandrinse.Placethenutsinablender,alongwithfourcupsofwaterandblend2-3minutesoruntilsmooth.Usingafinemeshstraineroverasmallbowl,pourthemixturethroughthestrainer.Unlikealmondmilk,cashewswillnothavemuchleftoverpulptomakegluten-freeflour.Cashewmilkisveryfoamyandhasadelightfulsmoothtexture;itistastywithoutasweetener.Ifyouwouldliketosweetenit,Irecommendcoconutsugar.Themilkkeepsfor3-4daysrefrigeratedinasealedcontainer.Shakebeforeeachuse.

coconutmilkYoucanusecoconutflakestomakeyourowncoconutmilk!Thismakesadeliciousdrinkthatisdelicateinflavorandlighterthancannedcoconutmilk,withoutanyadditivesorpreservatives.4cupswater1cupunsweetenedcoconutflakes1tablespooncoconutpalmsugar(optional)

Placewaterinasaucepanandheattoboiling.Placecoconutflakesinabowl,thencarefullypourthehotwaterovercoconutflakes.Coverandletsitfor1hour.Drainthewaterandblendthecoconutflakesfor2-3minutesoruntilpureed.Usingafinemeshstraineroverasmallbowl,pourthemixturethroughthestrainer.Theresultingliquidthatisstrainedintothebowliscoconutmilk.Thepulpthatremainsinthestrainercanbebakedintheoventomakecoconutflour.Youcanstrainthemilkagainforathinner,smoothermilk.

Thiscoconutmilkisbestusedrightaway.Ithasawonderful,smoothtasteandisflavorfulwithoutanaddedsweetener.Ifyouwouldliketosweetenit,Irecommendusingcoconutpalmsugar.Youcansavethecoconutmilkintherefrigerator,butitwillseparate.Itwillneedtobeblendedtocreateasmoothtexture.

ricemilk1cuporganicbrownrice(cooked)4cupswater2teaspoonsmaplesyrup(optional)

Addcookedricetoablenderwith4cupsofwaterandblendfor2minutesoruntilsmooth.Usingafinemeshstraineroverasmallbowl,pourthemixturethroughthestrainer.Theliquidstrainedintothebowlisricemilk.Strainthemilk2-3timestogetasmoothconsistency.Thisricemilkhasapleasant,smoothtastewithoutanaddedsweetener.Ifyouwouldliketosweetenyourricemilk,Irecommendusingmaplesyrup.Themilkkeepsfor3-4daysrefrigeratedinasealedcontainer.Shakebeforeeachuse.Ifyoupreferathinnermilk,youcanaddalittlemorewaterintheinitialblending.

sourcreamwithcashews1cupcashews¼cupwater¼teaspoonsalt1teaspoonapplecidervinegar1teaspoonhoneyjuicefrom1lemon

Placecashewsinabowlwithenoughwatertocoverthenuts.Coverthebowlandletthenutssoakovernight.Drainwaterandplacecashewsinblenderwithwater,salt,applecidervinegarandlemonjuice.Pureeuntilverysmoothandcreamy.Chill1-2hoursbeforeserving.

sourcreamwithcoconutcream1(14oz)cancoconutmilk,chilledovernight1tablespoonapplecidervinegar¼teaspoonsalt1teaspoonagavenectar1tablespoonfreshlemonjuice

Placethecanofcoconutmilkintherefrigeratorovernight.Thiswillcausethecreamtoseparatefromthemilk.Scrapeoutonlythecoconutcreamintoabowl.Whiskthevinegar,salt,agaveandlemonjuiceintothecreamuntilwellcombined.Tasteandaddmorelemonjuiceorsaltifneeded.Chill1-2hoursbeforeserving.

sourcreamwithtofu1cup(8oz)firmtofu1tablespoonoliveoil3teaspoonslemonjuice1teaspoonsapplecidervinegar1½teaspoonmaplesyrup

½teaspoonsalt1tablespoonnondairymilk

Placeallingredientsinablender.Blendfor4-5minutesoruntilverycreamyandsmooth.Addmoremilk if youwould prefer it thinner.Chill 1-2 hours beforeserving.

creamcheesewithcashews1½cupscashews2tablespoonssunfloweroil1tablespoonnondairymilk2teaspoonsapplecidervinegar1teaspoonlemonjuice1teaspoonhoney¼teaspoonsalt¼teaspoonxanthanorguargum

Placecashewsinabowlwithenoughwatertocoverthenuts.Coverthebowlandletthenutssoakovernight.Drainthewaterandaddcashewstoablenderwiththeremainingingredients.Blendforseveralminutesuntilthemixtureissmooth.Wrapthemixtureinacheeseclothorthintowelandplaceitinabowl.Letitsitonthecounterovernight.Thisallowsthemixturetorestanddevelopslightlymorecomplexflavors.Removethecheesecloth.Chill1-2hoursbeforeserving.Keepthecreamcheeseinacoveredcontainerinyourrefrigeratorforuptooneweek.

creamcheesewithcoconutcream1(15oz)cancoconutmilk,chilledovernight1½teaspoonsnutritionalyeast2teaspoonslemonjuice¼teaspoonsalt1teaspoonagavenectar

Placecoconutmilkintherefrigeratorovernight.Scoopoutonlythecoconutcreamfromthecanandplaceintoabowl.Withahandmixerblendallingredientstogetherfor2-3minutesuntilfluffy.Thisrecipeworksbestusingcoconutmilkstabilizedwithguargumwhichmakesthecreamseparateeasier.Ifthecoconutcreamyouareusingdoesnotcontainguargum,add¼teaspoonofgumandmixwell.Chill1-2hoursbeforeserving.Keepinacoveredcontainerinyourrefrigeratorforuptooneweek.

creamcheesewithtofu1cupfirmtofu¼cupcashews

2tablespoonsnondairymilk2teaspoonsmaplesyrup1teaspoonsalt1teaspoonlemonjuice¼teaspoonguargum

Draintofu,wrapinatowelandsqueezeoutexcessmoisture.Placeallingredientsinblenderandblenduntilsmooth,1-2minutes.Transfertocontainer,cover&refrigerateovernightbeforeserving.

vinaigrettedressing¼cupoliveoil1tablespoonwhitewinevinegar1½teaspoonsagavenectar

Inasmallbowladdallingredientsandmixuntilwellblended.

balsamicvinaigrettedressing1garlicclove,minced1teaspoonhoney1-2tablespoonsbalsamicvinegar¼cupoliveoil

Inasmalljarorbowlstirtogetherthegarlicandhoney.Addthevinegarandoilandmixwelluntilblended.

herbvinaigrettedressing¼cupoliveoil1tablespoonfreshlemonjuice1teaspoonfreshtarragon,minced½teaspoonfreshchives,minced

pineapplevinaigrettedressing¼cuppineapplejuice2tablespoonsoliveoil1teaspoonseasonedricevinegar

strawberryraspberrychiajam1½cupsstrawberries,freshorfrozen½cupraspberries,freshorfrozen2tablespoonschiaseeds2tablespoonshoney

If berries are frozen, defrost first. Add all ingredients to a blender and pureewell.Pourintoacoveredjarandrefrigeratebeforeserving.Usewithin3-4days.

blueberrychiajam2cupsblueberries,freshorfrozen2tablespoonschiaseeds2tablespoonshoney

If berries are frozen, defrost first. Add all ingredients to a blender and pureewell.Pourintoacoveredjarandrefrigeratebeforeserving.Usewithin3-4days.

mangopeachchiajam1cupmangoes,freshorfrozen1cuppeaches,freshorfrozen2teaspoonsfreshlemonjuice2tablespoonschiaseeds2tablespoonshoney

If fruit is frozen,defrost first.Addall ingredients toablenderandpureewell.Pourintoacoveredjarandrefrigeratebeforeserving.Usewithin3-4days.

cherrystrawberrychiajam1cupcherries,freshorfrozen1cupstrawberries,freshorfrozen2tablespoonschiaseeds2tablespoonshoney

If fruit is frozen,defrost first.Addall ingredients toablenderandpureewell.Pourintoasealedjarandrefrigeratebeforeserving.Usewithin3-4days.

radicchioorangesaladServes4½cupradicchio,chopped2cupsmixedsaladgreens1orange,sliced¼redonion,thinlysliced1cupcherrytomatoesoliveoilandlemonjuice,totaste

Combineallvegetablesinalargebowl.Tosswitholiveoilandlemonjuicethenserve.

amazingvegancaesarsaladServes2

VeganCaesarDressing2teaspoonsflaxseeds¼cupwalnuts,soaked15minutes,drained1garlicclove,minced¼cupfreshlemonjuice2-3tablespoonsoliveoil1teaspoonwater1teaspoonDijonmustard

Salad1headromainelettuce,rinsed,choppedgluten-freecroutons

Place all dressing ingredients in a blender. Blend very well until walnuts arepureed. Ina largebowl,add lettuceand tosswithdressingandaddgluten-freecroutons.

spinachstrawberriesgoatcheesesalad

Serves2-4

Salad4cupsbabyspinach2cupsstrawberries,sliced1tablespoonpecans,choppedandtoasted1tablespoongoatcheese

BalsamicVinaigrette1garlicclove,minced1teaspoonhoney1-2tablespoonsbalsamicvinegar,ortotaste¼cupoliveoil

Addspinachtoalargebowl,topwithstrawberries,pecansandgoatcheese.Inaseparatebowl,combinedressing ingredients.Tosssaladwith thedressing thenserve.

romainelettuceartichokesaladServes4

1headofromainelettuce,chopped2cupsmixedgreens½cupartichokehearts,cannedinwateranddrainedoliveoilandapplecidervinegar,totaste

Combineallingredientsinalargebowl.Tosswitholiveoilandlemonjuicethenserve.

quinoaasparagussaladServes2-41cupasparagus,chopped½zucchini,chopped½redbellpepper,chopped3cupsquinoa,cooked2greenonions,mincedlemonjuiceandoliveoil,totaste¼cupfreshparsley,forgarnish1lime,cutintowedges,forgarnish

Steamasparagus,zucchiniandredbellpepper5-6minutesoruntiltender.Tossallingredientstogetherinalargebowlanddresswithlemonjuiceandoliveoil.Garnishwithlimewedgesandparsley.

milletpeachesarugulasaladServes2Salad2cupsmillet,cooked2tablespoonsslicedalmonds,toasted2tablespoonspinenuts,toasted1cuppeaches,chopped2cupsarugulaleaves,chopped¼cupmint,chopped

Dressing¼cupoliveoil1tablespoonwhitewinevinegar1½teaspoonsagavenectar

Combine all salad ingredients together in a large bowl. In a separate bowl,combinedressingingredients.Tosssaladwiththedressingthenserve.

cabbageradishslawServes48leavesgreenleaflettuce¼headsmallredcabbage,finelyshredded½carrot,grated½cupDaikon(white)radishes,thinlyslicedoliveoilandapplecidervinegar,totaste

Combineallingredientsinalargesaladbowl.Tosswitholiveoilandapplecidervinegarthenserve.

beetorangearugulasaladServes42cupsarugula2cupscookedbeets,sliced1oranges,slicedoliveoilandlemonjuice,totastesprinkleofsesameseeds,forgarnish

Combine all ingredients in a large salad bowl. Tosswith olive oil and lemonjuicethenserve.

radishapplesaladServes2-4Salad1cupradishes,thinlysliced1GrannySmithapple,thinlysliced¼cupwalnuts,toastedandchopped1tomato,chopped½cucumber,chopped2tablespoonsgoatcheese,crumbled

VinaigretteDressing¼cupoliveoil1tablespoonwhitewinevinegar1½teaspoonsagavenectarfewsprigsdill,forgarnish

Combinesaladingredientsinalargebowl.Inaseparatebowl,combinedressingingredients.Tosssaladwiththedressingthenserve.

arugularedcloversproutsaladServes41cuparugula½cupredcloversprouts4radishes,thinlysliced½cookedbeet,thinlysliced¼cucumber,thinlysliced¼redonion,thinlyslicedoliveoilandlemonjuice,totaste

lettucebellpeppersaladServes2Salad1headgreenleaflettuce,chopped2teaspoonsgreenonion,thinlysliced½redbellpepper,sliced½yellowbellpepper,sliced1tablespoonfreshtarragon,minced

HerbVinaigretteDressing¼cupoliveoil1tablespoonfreshlemonjuice1teaspoonfreshtarragon,minced½teaspoonfreshchives,minced

quinoapineapplesaladServes4

Salad5cupsquinoa,cooked½orangebellpepper,chopped½cucumber,peeled,chopped½cupjicama,diced¼cupredonion,finelychopped¼cuppineapple,chopped½cuppinenuts,toastedPineappleVinaigretteDressing¼cuppineapplejuice2tablespoonsoliveoil1teaspoonseasonedricevinegar

Combinesaladingredientsinalargebowl.Inaseparatebowl,combinedressingingredients.Tosswitholiveoilandlemonjuicethenserve.

scrumptiousveggiesaladServes43cupsmixedgreens1cupcherrytomatoes4thinslicesredbellpepper4thinslicesyellowbellpepper¼smallredonions,slicedoliveoilandlemonjuice,totaste

spinachmungbeansaladServes43cupsspinach,chopped¾cupmungbeansprouts½cupredbellpepper,chopped½cupmushrooms,thinlyslicedoliveoilandapplecidervinegar,totaste

albacoretunamixedvegetablesalad

Serves4Salad2cupsgreenleaflettuce,coarselychopped10ozalbacoretuna,waterpack,drained1smallavocado,sliced¼smallredonion,thinlysliced1cupcherrytomatoes,sliced¼smallorangeoryellowbellpepper,chopped

VinaigretteDressing¼cupoliveoil1tablespoonwhitewinevinegar1½teaspoonsagavenectar

watercressgreenapplesaladServes2

1cupwatercress,coarselychopped½GrannySmithapple,chopped4cupsbutterlettuce,coarselychopped2teaspoonsgreenonion,slicedoliveoilandlemonjuice,totaste

garbanzobeantomatosaladServes42(15oz)cansgarbanzobeans,drained1greenonions,sliced1cupcherrytomatoes,sliced½cupolives½cucumber,chopped2teaspoonsofparsley,mincedoliveoilandlemonjuice,totaste1teaspoonnondairyparmesancheesefewleavesfreshmint,forgarnish

Combineallingredientsinalargebowl,tosswellwitholiveoilandlemonjuice.Garnishwithfreshmintandserve.

cucumbernavybeansaladServes2-4Salad2cucumbers,peeledandchopped1(15oz)cannavybeans,rinsed½cupredbellpepper¼cupredonion,slicedverythinly

Dressing3tablespoonsoliveoil1½tablespoonslemonjuice1teaspoontarragon,minced

broccolisunflowerseedsaladServes2-44cupsfreshbroccoliflorets,chopped¼cupsunflowerseeds,toasted2tablespoonsredonion,finelychopped½cupofpeas,freshorfrozen(thawed,iffrozen)¼cupveganmayonnaise1tablespoonapplecidervinegar1tablespoonhoney

First, blanch the broccoli:Bring a pot ofwater to a boil and add the broccoliflorets.Cook1-2minutes.Broccoliwillstillbecrunchy.Donotcookmorethan2minutes.Drainbroccoliandputintoabowloficewater.Letbroccolicoolandthendrain.Combine broccoli, sunflower seeds, red onion and peas in a large bowl. In aseparatebowl,whisktogethermayonnaise,cidervinegarandhoney.Tosssaladwiththedressingthenserve.

cucumberdillsaladServes2-4

2largecucumbers,peeled,thinlysliced¼cupunsweetenedgoatmilkyogurt¼teaspoongarlicpowder2teaspoonslemonjuice1tablespoonfreshdill,minced1teaspoonoliveoil

Place the cucumbers in a large bowl. In a small bowl, mix the remainingingredientsthoroughly.Tosscucumberswiththedressingthenserve.

chinesechickensaladServes2

Salad½poundchicken,roasted,cutintothinslices5cupsnapacabbage,shredded2cupsredcabbage,shredded1carrot,shredded2greenonions,thinlysliced1(11oz)canMandarinorangesslices,packedinwater,drained¼cup,almond,sliveredandtoasted

Dressing2tablespoonlow-sodiumsoysauce¼cupricewinevinegar(unsweetened)2tablespoonssunfloweroilorlightoliveoil2tablespoonsagavenectar1smallgarlicclove,minced1teaspoonginger,minced

greekstylesaladServes41headromainelettuce,chopped1largetomato,chopped½cucumber,sliced¼redonion,thinlysliced½redpepper,sliced¼cupolives2tablespoonsgoatcheese,cubed1teaspoondriedoreganocilantro,fewleavesoliveoilandlemonjuice,totaste

applefennelsaladServes2-42greenapples,slicedandchopped1fennelbulb,greensremoved,chopped1-2tablespoonsapplejuice3tablespoonsplainnondairyyogurt1tablespoonmint,forgarnish

Inalargebowl,addgreenapplesandfennel.Inaseparatebowlmixtheapplejuice and nondairy yogurt together. Toss salad with the dressing then serveGarnishwithmint.

freshgazpachoServes44mediumtomatoes,peeled½cucumber,peeledandsliced½redbellpepper,diced½greenbellpepper,diced1smallredonion,diced3garliccloves,minced1½cupslowsodiumvegetablejuicejuiceof½lemon1teaspoonWorcestershiresauce1tablespoonoliveoil1tablespoonfreshherbs,suchasparsleyandbasil

Place all ingredients in a blender until coarsely chopped. Refrigerate for 6-8hours until flavors arewell-melded.Garnishwith pieces of cucumber and redbellpepperandasprigofmint.Servechilled.

sweetpotatoblackbeansoupServes41teaspoonoliveoil¼cuponion,chopped1garlicclove,minced2cupssweetpotato,pureed3cupslowsodiumvegetablebroth2cupsblackbeans½cupwholekernelcorn1teaspooncumin½teaspoonchilipowderfreshcilantro,chopped,forgarnish

Addoliveoil, onionandgarlic to a saucepanovermediumheat andcook2-3minutesoruntilonionistranslucent.Addrestoftheingredientsandbringtoaboil.Reduceheatandsimmerfor12-15minutes.Garnishwithchoppedcilantro.

misosoupServes24cupswater1greenonion,sliced½cupfirmtofu,cubed1tablespoonnoriorwakameseaweed,chopped2tablespoonsredmisopaste

Boilthewater,thenaddgreenonion,tofuandseaweed.Reduceheat,simmer5-7minutes.Turnoffheatandaddmisopaste.Mixwellandserve.

collardgreensmisosoupServes24cupswater1greenonion,sliced½cupfirmtofu,cubed1cupcollardgreens,chopped1tablespoonnoriorwakameseaweed,chopped2tablespoonswhitemisopaste

Boil the water, then and add green onion, tofu, collard greens and seaweed.Reduceheatandsimmerfor5-7minutes.Turnoffheatandaddmisopaste.Mixwellandserve.

vietnamesenoodlesoupServes2

1teaspoonoliveoil½yellowonion,thinlysliced2garliccloves,minced1smallpieceofginger1cupwater4cupslowsodiumchickenbroth1wholestaranise1cinnamonstick8ozcookedchickenbreast,cutintostrips1greenonion,thinlysliced4ozricenoodles,precookedGarnish:beansprouts,basilleaves,limewedges,andthinlyslicedjalapeñopeppers

Add oil to a saucepan on medium heat. Sauté onion, garlic and ginger 2-4minutesoruntilonionistranslucent.Addwater,broth,staraniseandcinnamonandbring to aboil.Reduceheat and simmer for20-25minutes.Addchicken,mushrooms, green onions and simmer for 3-5 minutes. Remove star anise,gingerandcinnamon.

Insoupbowlsaddnoodlesandladlethebrothontop.Garnishwithbeansprouts,basil,limewedgesandjalapeñopeppers.

vegetarianvietnamesesoupServes2

1teaspoonoliveoil½yellowonion,thinlysliced2garliccloves,minced1smallpieceofginger4cupslowsodiumvegetablebroth1cupwater1cinnamonstick1wholestaranise1½cupsmushrooms1greenonion,thinlysliced6ozfirmtofu,cubed4ozricenoodles,precookedGarnish:beansprouts,basilleaves,limewedges,andthinlyslicedjalapeñopeppers

Addoiltoasaucepanonmediumheat.Addonion,garlicandginger2-4minutesoruntilonionistranslucent.Addwater,broth,staraniseandcinnamonandbringto a boil. Reduce heat and simmer gently for 20-25minutes.Add tofu, greenonionsandmushroomsandsimmerfor3-5minutes.Removestaranise,gingerandcinnamon.Insoupbowlsaddnoodlesandladlethebrothontop.Garnishwithbeansprouts,basil,limewedgesandjalapeñopeppers.

gingerpumpkinsoupServes42cupscannedpumpkin2cupscoconutwater1cuplowsodiumvegetablebroth1tablespoononion,finelychopped1½teaspoonxylitol1tablespoonredbellpepper,chopped,forgarnishfewleavesfreshoregano,forgarnish

Addallingredientsinamediumsaucepanandbringtoaboil.Reduceheatandsimmerfor15minutes.Garnishwithredbellpeppersandfreshoregano.

kidneybeansoupServes4-61tablespoonoliveoil½yellowonion,chopped1garlicclove,minced2carrots,chopped1teaspoongroundcumin4cupslowsodiumchickenbroth½cupcorn2(15oz)canskidneybeans,rinsed(setaside1can)1(14.5oz)canlowsodiumtomatoes(setaside)

Addoliveoiltoalargesaucepanonmediumheat.Addonionandgarlic.Cookfor3-5minutesuntilgentlycooked.Addrestoftheingredientsexcept1canofkidneybeansandthetomatoes.Bring toaboiland thengentlysimmer.Whilesoup iscookingadd thesecondcanofkidneybeansandthetomatoestoablender.Pureeandthenaddtorestofthesoup.Simmerfor15minutesandthenserve.

beetsoupServes4-62teaspoonsoliveoil1onion,chopped2garliccloves,minced2cupswater5cupslowsodiumchickenorvegetablebroth4beets,peeled,thinlyslicedandchopped3yellowpotatoes,peeledandchopped1bayleaf2teaspoonsfreshlemonjuice2-3tablespoonsnondairysourcream,totaste

Addoliveoil,onionandgarlic toafryingpanonmediumheat2-3minutesoruntil the onion becomes translucent. In a large pot, bring water, broth, beets,potatoesandbayleaftoaboil.Reduceheatandsimmerfor25-30minutes.Addthe lemon juice, sautéed onion and garlic and simmer for an additional 20minutesoruntilvegetablesaretender.Servewarmorchilled.

fennelsoupServes21teaspoonoliveoil½onion,chopped1garlicclove,chopped1cupcarrots,chopped2fennelbulbs,sliced½stalkcelery,chopped6cupslowsodiumvegetablebroth

Addoliveoiltoasaucepanovermediumheat.Addonionandgarlic,cookuntilonionisslightlytranslucent,thenaddcarrots,celeryandfennelandsautéfor2-3minutes.Addvegetablebroth and simmer for15minutes.Allow to cool, thenpureeinablender.

chunkyvegetablesoupServes4-6

2tomatoes,chopped1cupcelery,chopped1turnip,chopped½redbellpepper,sliced½cupgreenbeans,cut2carrots,chopped5mushrooms,sliced3yellowpotatoes,chopped½onion,chopped1bayleaf2teaspoonsthyme1(15-oz)canscannelliniorwhitebeans,rinsed6cupslowsodiumvegetablebroth1cupwater1sprigparsley,choppedforgarnish

Placeallingredientsinapot,bringtoaboil,thenturnheattolow.Cookfor30-35 minutes stirring occasionally, until potatoes are tender. Remove bay leafbeforeserving.Addmorewaterifneeded.

curriedpumpkinsoupServes2-4

1teaspoonoliveoil¼cuponion,chopped1garlicclove,minced2cupscannedpumpkin2cupslowsodiumchickenbroth½teaspooncurrypowder½cupnondairymilkunsweetenedshreddedcoconut,totaste,forgarnish

Addoliveoil, onionandgarlic to a saucepanovermediumheat andcook2-3minutesoruntilonionis translucent.Addremainingingredientsandbringtoaboil.Reduceheatandsimmerfor15minutes.Garnishwithshreddedcoconut.

creamyredpeppersoupServes4

1teaspoonoliveoil½yellowonion,finelychopped3cupslowsodiumvegetablebroth1carrot,diced3redbellpeppers,chopped½teaspoonthyme2tablespoonsnondairycreamcheesefewsprigsbasil,forgarnish

Addoliveoilandonionstoasaucepanonmediumheatandsauté2-3minutesoruntil onions are translucent.Add the vegetable broth, carrots, bell pepper andbring toaboil.Lower theheatandsimmer for30minutes.Allow tocoolandpureeinblender.Addthenondairycreamcheeseandblendagain.

butternutsquashpearsoupServes2-4

2cupsbutternutsquash1cuplowsodiumvegetablebroth2tablespoonscoconutmilk1cupcoconutwater1pear,choppedredbellpepper,chopped,forgarnish

Addallingredientstoamediumsaucepanandbringtoaboil.Reduceheatandsimmerfor15minutes.Letsoupcool,thenpureeinablenderandserve.

curriedlentilstewServes42tablespoonsoliveoil1yellowonion,chopped1garlicclove,minced1carrot,chopped1celerystalk,chopped1teaspooncurrypowder¼teaspoongroundginger¼cupredbellpepper,chopped1cupuncookedlentils5cupslowsodiumvegetablebrothorwater1tablespoonfreshlemonjuice1tablespoonraisins

Addoliveoil,onionandgarlictosaucepanovermediumheat.Sauté2-3minutesoruntilonionsaretranslucent,addtheremainingingredientsandbringtoaboil.Turnheatdownandsimmerfor45-50minutesoruntillentilsaretender.

whitebeankalesausagesoupServes41tablespoonoliveoil1onion,chopped1garlicclove,minced6ozAndouillechickensausage,precookedandsliced1cuptomato,chopped½cupcarrot,finelychopped2cupskale,finelychopped4½cupslowsodiumvegetableorchickenbroth2(15-oz)canscannelliniorwhitebeans,rinsed

Add olive oil, onion and garlic to saucepan over medium heat and sauté 2-3minutesoruntilonionsaretranslucent.Addremainingingredientsandbringtoaboil.Turnheatdownandsimmerfor15minutes.

chilledstrawberryalmondbuttersoup

Serves44cupsstrawberries,sliced1cuppeaches,sliced¼cupalmondmilk2tablespoonsalmondbutter2teaspoonsagavenectar½teaspoonvanillaextractalmonds,chopped,forgarnish

Inablenderaddstrawberries,peaches,almondmilk,almondbutter,agavenectarandvanillaextract.Blendonlowspeeduntilingredientsstarttocometogether.Increase speed and blend until smooth. Chill for 1 hour. If you would like athinnertexture,addmorealmondmilk.Garnishwithalmonds.Servecold.

chilledraspberrypeachcreamsoup

Serves44cupsraspberries,freshorfrozen(thawediffrozen)1cuppeaches,sliced¼cupnondairyvanillayogurt2teaspoonsagavenectar¼cupunsweetenedricemilk

Inablenderaddalltheingredients.Blendonlowspeeduntilingredientsstarttocome together. Increasespeedandblenduntil smooth.Chill for1hour. Ifyouwouldlikeathinnertexture,addmorericemilk.Servecold.

chilledblueberrysoupServes44cupsblueberries,freshorfrozen(thawediffrozen)1cuporangejuice2tablespoonsalmondbutter3tablespoonsnondairysourcream2teaspoonsxylitol¼cupunsweetenedricemilkchoppedmint,totaste

In a blender add all ingredients. Blend on low speed until ingredients start tocome together. Increasespeedandblenduntil smooth.Chill for1hour. Ifyouwouldlikeathinnertexture,addmorericemilk.Servecold.

mozzarellatomatopestoServes2

4slicesgluten-freebread2teaspoonsbasilpesto2teaspoonsveganmayonnaise½cupbabyspinach2slicesnondairymozzarellacheese4slicestomato,thinlysliced2thinslicesredonion

Toastthebreadandspreadonesideofeachsandwichwithpestoandtheothersidewithmayonnaise.Layerthespinach,cheeseandvegetablesonthetoast.Putthesandwichtogether,sliceandserve.

italianveggieServes2

1-2teaspoonsoliveoil½zucchini,cutintostrips¼redbellpepper,cutintostrips4slicesgluten-freebread2teaspoonscilantroorbasilpesto2teaspoonsveganmayonnaise4slicestomato,thinlysliced½cupmixedgreens

Heat the olive oil in a frying pan onmediumheat.Grill the zucchini and redpepper for 3-4minutes until lightly browned. Toast the bread and spread onesideofeachsandwichwithpesto,theothersidewithmayonnaiseandsetaside.Layerthezucchiniandbellpepperononesideandtomato,lettuceontheother.Putthesandwichtogether,sliceandserve.

californiaveggieServes2

4slicesgluten-freebread2tablespoonsnondairycreamcheese4slicestomato,thinlysliced3radishes,sliced¼cupcarrots,grated6slicescucumber,peeled½avocado,thinlysliced½cupgreenleaflettuce½cupredcloversproutsfewthinslicesredonion

Toast the bread and spread one side of each sandwich with nondairy creamcheese.Layer thevegetableson the toast.Put the sandwich together, sliceandserve.

teriyakitofuwrapServes2

TeriyakiSauce1teaspooncornstarch2teaspoons+1tablespoonwater,divided¼cuplowsodiumsoysauce2teaspoonsseasonedricevinegar¼cupcoconutpalmsugarorbrownsugar¼teaspoongarlicpowder¼teaspoongroundgingerWrap2gluten-freetortillas¼redbellpepper,thinlysliced2radishes,thinlysliced1cupsaladgreens½cupsprouts6ozcookedtofu,cubed

Tomaketeriyakisauce,mix1teaspooncornstarchwith2teaspoonswaterinasmall bowl and set aside. Combine remaining ingredients in a saucepan on

medium heat until sugar is dissolved, add cornstarch water mixture. Stirringconstantly, simmer until thickened. Heat up tortillas until soft. Layer thevegetablesinsideandtopwiththetofu.Lightlypourthesauceontop.Wrapandserve

spicyplumchutneygrilledcheeseServes24slicesgluten-freebread2teaspoonsveganmayonnaise1tablespoonspicyplumchutney2slicesnondairycheddarcheese½cupalfalfasprouts2slicestomato1teaspoonnondairybutter

Spreadonesideofeachsandwichwithmayonnaise,theothersidespreadspicyplumchutneyandtopwithnondairycheese.Layerthealfalfasproutsandtomatoon top. Put the sandwich together. Heat a frying pan on medium and addnondairybutter.Placesandwichinthepanandcookeachside3-4minutespersideoruntilcheeseismelted.

smokedturkeyreubenServes2

Wrap4slicesgluten-freebread4thinslicessmokedturkey¼cupsauerkraut1teaspoonnondairybutterReubensauce1tablespoonsveganmayonnaise1tablespoonsorganicketchup¼teaspoonwasabipowder

Ina smallbowlmix the reuben sauce ingredients together.Spreadone sideofeachsandwichwithreubensauce.Placeturkeyonthebread,thensauerkraut.Put the sandwich together. Heat a frying pan on medium and add nondairybutter. Place sandwich in the pan and cook each side until toasted and lightbrown,about3-4minutesperside.Sliceandserve.

chickenherbvinaigrettewrapServes2

Wrap2brownriceorcorntortillas5-6ozroastedchicken,sliced½cuptomato,thinlysliced¼yellowbellpepper,thinlysliced¼cupredonion,thinlysliced2cupsofmixedgreensHerbVinaigretteDressing2tablespoonsoliveoil2teaspoonsfreshlemonjuice½teaspoonfreshtarragon,minced¼teaspoonfreshchives,minced

Heatuptortillasuntilsoft.Layermixedgreens,chickenandvegetablesontop.Inasmallbowl,combinedressingingredients.Gentlypourthedressingontop,wrapandserve.

peanutbutterstrawberryagaveServes24ricecakesor4slicesgluten-freebread2tablespoonpeanutbutter2teaspoonagavenectar6strawberries,sliced

Spreadricecakesorgluten-freebreadwithpeanutbutter.Placethestrawberriesontop,drizzlewithagavenectarandserve.

hummuspepperjackarugulaServes22tablespoonshummus4slicesgluten-freebread¾cupsaladgreens2slicesnondairypepperjackcheese½cupcherrytomatoes,sliced

Hummus1(15oz)cangarbanzobeans1garlicclove2tablespoonsoliveoil2tablespoonsfreshlemonjuice1teaspoongroundcumin½teaspoonBraggLiquidAminos

In a blender, puree hummus ingredients until smooth and creamy.Add 1 to 2tablespoonswater ifneeded to thin texture.Spreadhummuson thegluten-freebread. Prepare sandwich layering the remaining ingredients. Put the sandwichtogether,sliceandserve.

spinachartichokeheartsServes24slicesgluten-freebread2teaspoonscilantropesto2teaspoonsveganmayonnaise½cupbabyspinach2artichokehearts,thinlysliced

Toastthebreadandspreadonesideofeachsandwichwithpestoandtheotherside with mayonnaise. Layer the vegetables on the toast. Put the sandwichtogether,sliceandserve.

almondbutterapricotjamgoatcheeseServes24slicesgluten-freebread2tablespoonalmondbutter1tablespoonsugarfreeapricotjam1tablespoongoatcheese

Toastthebreadandspreadonesideofeachsandwichwithalmondbutterandtheothersidewithapricotjam.Spreadorcrumblethegoatcheeseovertheapricotjam.Putthesandwichtogether,sliceandserve.

orangemarmaladegoatcheesehoneyServes24slicesgluten-freebread,toasted1tablespoonorangemarmalade2teaspoonshoney4teaspoonsgoatcheese

Spread one side of each sandwich with orangemarmalade and the other sidewithhoney.Spreadorcrumblethegoatcheeseoverorangemarmalade.Putthesandwichtogether,sliceandserve.

shrimpavocadoServes22slicesgluten-freebread2teaspoonsveganmayonnaise2greenleaflettuce½cupalfalfasprouts8largeshrimp,peeledandcooked½avocado,sliced½teaspoonchives,forgarnish4smalltomatowedges,forgarnish2sprigsparsley,forgarnish

Spreadeachpieceofbreadwithmayonnaise.Preparesandwichlayeringlettuce,sprouts,shrimpandavocadoslices.Leaveopenfacedandgarnishwith tomatowedges,parsleyandmayonnaisewithchivesandlemonzest.

tempehsandwichServes24piecesgluten-freebread2teaspoonsveganmayonnaise2teaspoonsDijonmustard2teaspoonsoliveoil8oztempeh,cutinto¼"strips4slicestomato4lettuceleaves2redonion,thinlysliced

Toast thebreadand spreadone sideof each sandwichwithmayonnaisebutterandtheothersidewithmustard.Addoliveoiltoafryingpanonmediumheat.Addthetempehandcookfor2-3minutespersideoruntilgoldenbrown.Layerthe tomato, tempeh, red lettuce and onion onto the toast. Put the sandwichtogether,sliceandserve.

smokedturkeyprovolonecranberryServes24slicesgluten-freebread2teaspoonsveganmayonnaise4lettuceleaves2slicesnondairyprovolonecheese8thinslicessmokedturkey2thinslicestomatofewslicesredonion2-3tablespoonscranberrysauce

Spreadonesliceofbreadoneachsandwichwithmayonnaise.Preparesandwichlayering 2 1 lettuce leaf, cheese, turkey, cranberry sauce, tomato, onion andremaininglettuceleaf.Putthesandwichtogether,sliceandserve.

mushroomeggplantServes24slicesgluten-freebread1½cupsmixedgreens½tomato,slicedthin1tablespoonoliveoil1cupmushrooms,sliced4thinsliceseggplant1teaspoonbalsamicvinegar

Toastbreadandaddthegreensandtomatotoeachpieceofbread.Addoliveoil,mushrooms and eggplant to a frying pan on medium heat and sauté, stirringoccasionally,3-4minutesuntileggplantsoftens.Turndownheat,addbalsamicvinegarandcontinuetocook2-3minutesuntilmushroomslightlybrown.Spooneggplant andmushrooms onto each slice of bread. Put the sandwich together,sliceandserve.

cashewbutterblueberrychiajamServes24slicesgluten-freebread2tablespoonchiablueberryjam2tablespooncashewbutter

Blueberrychiajam½cupblueberries,freshorfrozen2teaspoonschiaseeds2teaspoonshoney

Tomakeblueberryjam,addallingredientstoablenderandpureewell.Ifberriesare frozen,defrost first.Spreadonesliceofeachsandwichwithcashewbutterandtheotherslicewithblueberrychiajam.Putthesandwichtogether,sliceandserve.

cheddarapplepeanutbutterServes2

4slicesgluten-freebread2tablespoonspeanutbutter2slicesnondairycheddarcheese4slicesGrannySmithapple½teaspoonnondairybutter

Spreadonesliceofeachsandwichwithpeanutbutterandplacecheeseandtheappleslicesontop.Put the sandwich together. Heat a frying pan on medium and add nondairybutter. Place sandwich in the pan and cook each side until toasted and lightbrown,about3-4minutespersideoruntilcheeseismelted.

veggieburritoServes4

1tablespoonoliveoil1cuponion,chopped1cupcarrot,grated1cupredbellpepper,chopped1cupyellowsquash,chopped2cupsbroccoli,chopped1teaspoonchilipowder1teaspoongarlicpowder1(16oz)canrefriedbeans4brownricetortillas1cupshreddedlettuceToppings:1avocado,slicedsalsanondairycheddarcheese,grated(optional)1½cupsbrownrice(optional)

Addoliveoil andonion to a saucepanonmediumheat, sautéuntil onions aretranslucent. Add carrot, bell pepper, squash, broccoli, chili powder and garlicpowder.andcontinuetosauté2-3minutesuntilvegetablessoften.Turnheattolowandsimmer3-5minutesuntilbroccolisoftens;addasmallamountofwaterifnecessary.Heatuprefriedbeansinasaucepanonmediumheat.Warmupthetortillasslightly.Spreadrefriedbeansandaddthevegetablemixture.Topwithavocado,salsaandcheese.

tempehreubenServes2

4piecesgluten-freebread,lightlytoasted1-2teaspoonsoliveoil8oztempeh,cutinto¼"thickstrips4slicestomato4lettuceleaves2redonion,thinslicesReubensauce1tablespoonveganmayonnaise1tablespoonorganicketchup¼teaspoonwasabipowder

Inasmallbowl,mixthereubensauceingredientstogether.Toastthebreadandspreadreubensauceononeside.Heat theoliveoil inafryingpanonmediumheat.Addtempehandcookfor2-3minutespersideuntilgoldenbrown.Layerthe tomato, tempeh, red onion and lettuce on the toast. Put the sandwichtogether,sliceandserve.

grilledmozzarellamangochutneyServes22slicesgluten-freebread2teaspoonsveganmayonnaise2tablespoonsmangochutney2slicenondairymozzarellacheese½teaspoonnondairybutter2lettuceleaves(optional)1tomato,sliced(optional)

Spread one slice of gluten-free bread with mayonnaise, place cheese, thenmango chutneyon topwith the optionof adding lettuce and tomato.Slice thebreadinquartersandserve.

shrimpmangochutneywrapServes22ricewrappers½cupmixedgreens8ozshrimp,peeledandcooked1greenonion,finelychopped2teaspoonsfreshcilantro,chopped2teaspoonsfreshmint,chopped3tablespoonsmangochutney,ortotaste

Fillbowlwithwarmwater.Placethegreensinthecenterofeachricewrapper.Topwithshrimp,thenremainingingredients.Wrapandserve.

shrimparugulaavocadoServes2

2brownricetortillas8ozshrimp,peeledandcooked½cuparugula½avocado,sliced¼redbellpepper,thinlysliced2teaspoonsfreshcilantro,chopped1tablespoonteriyakisauceTeriyakiSauce1teaspooncornstarch2teaspoons+1tablespoonwater,divided¼cuplowsodiumsoysauce2teaspoonsseasonedricevinegar¼cupcoconutpalmsugarorbrownsugar¼teaspoongarlicpowder¼teaspoongroundginger

Tomaketeriyakisauce,mix1teaspooncornstarchwith2teaspoonswaterinasmall bowl and set aside. Combine remaining ingredients in a saucepan onmedium heat until sugar is dissolved, add cornstarch water mixture. Stirringconstantly,simmeruntilthickened.Stirtheshrimpwithteriyakisauce.Warmuptortillasinafryingpanoroven.Placetheremainingingredientsinthecenterofeachtortilla.Topwithadrizzleofteriyakisauce,wrapandserve.

milletcucumberonionServes44cupsmillet,cookedandchilled1cucumber,peeled,chopped2greenonions,sliced¼cupparsley,minced1(15oz)cangarbanzobeans,drained2tablespoonsfreshmint,mincedlemonjuiceandoliveoil,totaste

Tossallingredientstogetherinalargebowlanddresswithlemonjuiceandoliveoil.

quinoatabboulehServes44cupsquinoa,cookedandcooled½cucumber,peeled,chopped¼cupparsley,minced1avocado,sliced1cuptomatoes,chopped1½cupnavybeans,cooked1tablespoonredonion,choppedlemonjuiceandoliveoil,totaste

Tossallingredientstogetherinalargebowlanddresswithlemonjuiceandoliveoil.Serveimmediately.

turkeybologneseServes2-41tablespoonoliveoil½onion,diced½poundgroundturkey1teaspoonbasil1teaspoonoregano2(14.5oz)cansdicedtomatoes1(6oz)cantomatopaste1carrot,diced1zucchini,diced8ozglutenfreebrownricespaghetti,cooked

Addoliveoil andonion to a saucepanonmediumheat, sautéuntil onions aretranslucent. Add turkey, basil and oregano and cook until turkey has cookedthoroughly.Addtomatoes, tomatopaste,carrotsandzucchiniandcookonlowheatfor12-15minutes. Ifsauceis toothickaddasmallamountofwateruntildesiredconsistencyisreached.Topthecookedpastawiththesauce.

greenteachickenServes21poundchickenbreast,skinon

Marinade½cupgreentea,brewedverystrong½cuporangejuice1teaspoonmincedgarlic¼teaspoonoreganopinchofcinnamon

Mix all marinade ingredients thoroughly. Place chicken in a bowl and pourmarinadeoverchicken.Coverandmarinatefor1-3hours.Bakeat350degreesfor30-35minutes.Turnoffovenandleavechickeninovenfor5minutesaftercooking.

tofuvegetablepastaServes4

8ozgluten-freespaghetti6ozfirmtofu,cubed3mediumtomatoes,chopped1cupcarrots,thinlysliced½cucumber,peeledandchopped1cupbroccoli,chopped2greenonions,thinlysliced3tablespoonsoliveoil1½tablespoonslemonjuice½teaspoonhoney

Inasmallsaucepanboilorsteambroccolifor2-3minutes.Drainandcool.Cookgluten-freepastaaccordingtopackagedirections.Placeinalargebowlandaddtofu, tomatoes, carrots, cucumber, broccoli andgreenonions. In a small bowl,whisk together the olive oil, lemon juice and honey. Pour over pasta andvegetablesandtosstocoat.Chillfor1hourandservecold.

shrimpbeansproutsServes21tablespoonoliveoil6ozshrimp,peeled1cuplowsodiumchickenbroth1½cupsbeansprouts½cupmushrooms,sliced¼smallredbellpepper,chopped¼smallyellowpepper,chopped1tablespooncarrots,grated½cupsnowpeas1tablespoonpeas4ozricenoodles,cooked

Addoliveoil toa fryingpanonmediumheat, sautéshrimp3-4minutes.Heatchickenbrothandvegetablesovermediumheat5-7minutes.Turnheattolow,add shrimpandcontinue to cook for10minutes.Addnoodles for the last 2-3minutesofcooking.

sobanoodlesvegetablesServes2-48ozsobanoodles,cooked2tablespoonshoney2teaspoonsBraggLiquidAminosorlowsodiumsoysauce2teaspoonssesameseedoil2tablespoonsgreenonions,sliced½cupbeanssprouts¼cupcarrots,thinlysliced,lengthwise½cupcucumber,peeled,diced¼cupcashews,toastedandchopped2tablespoonscilantro1tablespoonsesameseeds,toasted

Placenoodles in icewateruntil theycool,drain thoroughlyandsetaside. InabowlwhisktogetherhoneyandBraggLiquidAminosorsoysauce,thenaddtheremaining ingredients and mix well. Combine sauce with noodles, mixthoroughlyandserve.

vegetablegoatcheesepizza

Serves212”glutenfreepizzacrust2tablespoonsoliveoil1tomato,sliced¼cupgoatcheese¼smallredonion,thinlysliced2tablespoonsblackolives¼redbellpepper,diced½cuparugula1teaspoonoreganofewleavesfreshbasil

Prepare pizza crust according to package directions. Brush pizza crust lightlywith1tablespoonoliveoil.Placetomatoesonpizzaandcrumblethegoatcheeseevenly.Addveggies,oregano,basiland remainingoliveoilgentlyover topofpizza.Bakefor12-15minutesuntilvegetablesbrown lightlyand thecheese ismelting.

blackbeansquinoaServes21teaspoonoliveoil¼smallredonion,chopped1cupblackbeans¼cupredbellpepper½cupcorn¼cupcelery,sliced1tablespoonraisins2cupsquinoa,cookedoliveoilandlimejuice,totaste

Heatoliveoilinawokorfryingpanonmediumheat.Addonionandcook2-3minutes, add black beans, bell pepper, corn and celery. Cook 3-4 minutes oruntil vegetables are tender. Place quinoa in a large bowl with vegetables andraisinsontop.Addoliveoilandlemonjuicetotaste.

salmonomelet

Serves21tablespoonoliveoil2tablespoonsonion,minced3smallfingerlingpotatoes,precooked4ozcookedsalmon,crumbled4eggs,beaten1tablespoonnondairymilk1tablespoonparsley,choppedservewithnondairysourcreamorcreamcheese(optional)

Heatoliveoilinawokorfryingpanonmediumheat.Addonion,potatoesandsalmonandcookfor3-4minutesoruntilonionsaretranslucent,thensetaside.Add 1 teaspoon of olive oil to a new frying pan onmedium heat. In a smallbowl,beateggstogetherwithnondairymilkandaddeggstothepan.Cookfor30seconds,swivelingpanaround tomakesure theeggcooksevenly.Addthesalmonmixtureandparsleytoonesideof theeggsandcontinuetocook.Foldover theeggwithout the fillingand flip theomeletcarefully,cook foranotherminuteortwoandserve.

milletnavybeanmedleyServes4½cupsweetpeas¼carrots,thinlysliced½yellowsquash,thinlysliced½fennelbulb,thinlysliced¼redbellpepper,finelychopped3cupsmillet,cooked1cupnavybeans,cookedoliveoilandlemonjuice,totaste

Steamthepeas,carrots,squash,fennelandbellpepperfor5-7minutesoruntiltender.Placemilletandnavybeansinalargebowl,topwithsteamedvegetables.Dresswitholiveoilandlemonjuice.

pomegranatechickenServes2-41poundchickenbreast,skinon

Marinade½cuppomegranatejuice½cuporangejuice¼teaspoonblackpepper1teaspoongarlic,minced3tablespoonsonion,minced

Mix all marinade ingredients thoroughly. Place chicken in a bowl and pourmarinadeoverchicken.Coverandmarinatefor1-3hours.Bakeat350degreesfor30-35minutes.Turnoffovenandleavechickeninovenfor5minutesaftercooking.Servewithmixedgardensalad.

summertimeveggiepastaServes48ozquinoaelbowpasta½onion,diced2(14.5oz)cansItalianseasoneddicedtomatoes1(15oz)cangarbanzobeans1carrot,shredded1½cupsBrusselssproutsorbroccoli,cooked½teaspoondriedbasil2teaspoonsoliveoil

Cook pasta according to package directions Add olive oil and onion to asaucepanonmediumheat,sautéuntilonionsaretranslucent.Addremainderofingredientsandbringtoasimmer.Cookonlowheatfor10minutes.Combinethecookednoodleswiththesauce.

snowpeasbroccolitofuServes22teaspoonsoliveoil

1tablespoonredonion,chopped¾cupsnowpeas½cupbroccoli,finelychopped¼cupredbellpepper,sliced4ozfirmtofu,cubed¼cupvegetablebroth2cupsbrownrice,cookedlowsodiumsoysauce,totaste

Heatoliveoilinawokorfryingpanonmediumheat.Addonionandcook2-3minutes or until onions are translucent, add remaining vegetables, tofu andvegetable broth. Continue to cook 3-4minutes or until vegetables are tender.Placebrownriceinservingbowlsandtopwithtofuandvegetablesmixture.Addsoysaucetotasteandserve.

figgoatcheesepizzaServes212”glutenfreepizzacrust2tablespoonsoliveoil¼cupgoatcheese,crumbled2cupsarugula,coarselychopped4freshfigs(or6dried),cutintoslices

Prepare pizza crust according to package directions. Brush pizza crust lightlywith 1 tablespoon of olive oil. Crumble goat cheese over entire pizza crust.Spreadarugulaoverthecheeseandtopwithdriedfigs.Sprinkleremainingoliveoilgentlyovertopofpizza.Cookfor10-15minutesuntilcheeseismelted.

vegetablefriedriceServes2

2teaspoonoliveoil2eggs¼cupyellowonion,chopped1garlicclove,minced1teaspoonfreshginger,minced¼redbellpepper,chopped¼cupgreenpeas½smallzucchini,sliced½cupbroccoli,finelychopped¼carrot,chopped1greenonion,thinlysliced3cupsbrownrice,cooked1tablespoonslowsodiumsoysauce

Add 1 teaspoon of olive oil to a frying pan on medium heat. Beat the eggslightly, then cook about 1-2 minutes or until solid, then set aside. Heat 1teaspoonofoilinalargepanorwokovermediumheatandaddyellowonions,garlicandginger.Cook2-3minutesuntilonionsaretranslucent.Addvegetablesandsauté2-3minutesoruntilvegetablesaretender.Addthebrownrice,cookedeggsandsoysaucetothepan,mixwellandserveimmediately.

tofuvegetablecurryServes4

3yellowpotatoes,chopped1teaspoonoliveoil½yellowonion,chopped1cuplightcoconutmilk1teaspooncurrypower¼teaspoondriedginger1tablespoonlowsodiumsoysauce½teaspooncoconutpalmsugarorhoney8ozfirmtofu,cubed1smallzucchini,sliced2mediumtomatoes,chopped½redbellpepper,thinlysliced2tablespoonsfreshbasil,chopped4cupsbrownriceororganicjasminerice,cooked

Boil potatoes 15-20minutes or until soft, set aside. In a large fryingpan heatoliveoilovermediumheat, addonionandcook2-3minutesuntil translucent.Add coconut milk, curry powder, ginger, soy sauce, coconut palm sugar andbringtoaboil.Addremainingingredientsandpotatoes.Reduceheatandsimmer

5-6minutes until vegetables soften. Add extra coconut milk if needed. Servewithbrownriceororganicjasminerice.

linguineredclamsauceServes4½cupoliveoil2garliccloves,minced2largeshallots,chopped4cupstomatoes,coarselychopped2(5oz)cansclams1sprigparsley,chopped½teaspoondrybasil½teaspoondryoregano8ozglutenfreelinguineorspaghetti

Placeoliveoil,garlic,andshallotsinfryingpan.Cookovermediumheatfor4-5minutes or until golden brown.Add tomatoes and clam juice and turn heat tolow.Simmerandaddparsley,basil,oreganoandcookfor20minutes.Cookthepastaaccordingtopackagedirections.Placecookedpastaonaplateandtopwiththesauce.

parmesanchickenpastaServes41tablespoonoliveoil½onion,diced3cupsbroccoli,chopped1½cupsroastedchicken,cubed1smalltomato,finelychopped¾cupchickenbrothorwater1teaspoondriedbasil6cupsglutenfreepasta,cookednondairyParmesancheese,grated

Addoliveoil andonion to a saucepanonmediumheat, sautéuntil onions aretranslucent.Addbroccoliandcookfor2-3minutes.Addchickenbroth,chicken,tomatoesandbasil.Turnheattolow,coverandsimmerfor5-7minutesoruntilbrothhascookeddown.Addmorebrothifneeded.Addthesaucetothepasta.ServewithnondairyParmesancheese.

gluten-freegingerbreadparfaitServes21cupnondairywhippedtopping½cupgluten-freegingerbreadcake,cutinpieces1½cupblackberries,oranges,raspberriesoryourfavoritefruit

Intwo10ozglassesorwineflutes,layerhalfofthenondairywhippedtopping,allof thegluten-freegingerbreadpieces,andhalfof themixed fruit.Topwiththe remaining nondairy whipped topping and mixed fruit to make a fabulousparfait!

blueberryblissparfaitServes21½cupgluten-freegranola1cupnondairyyogurt½cupblueberries

Layer the gluten-free granola, nondairy yogurt and blueberries in two 10 ozglassesorwineflutestomakeaneasydelightfuldessert!

gluten-freebrownieparfaitServes2

½cupgluten-freebrownie,cutinpieces1½cupnondairywhippedtopping1cupblueberries,strawberries,mangooryourfavoritefruit

Intwo10ozglassesorwineflutes,placehalfofthegluten-freebrownieatthebottom.Next,layerhalfofthenondairywhippedtopping,halfofthemixedfruitand the remaining gluten-free brownie. Top with the remaining nondairywhippedtoppingandfruittomakeayummytreat!

Seetheworldaroundyouthroughtheeyesofjoyandwonder!

cranberrygeléeServes4¾cupswater1cupcranberryjuice(fruitjuicesweetened)½cuporganicapplejuice1tablespoonagar½cupxylitol½cupstrawberries,chopped,forgarnish

Note:Agarisaseaweed-basedgelatinsubstituteCombinewater,cranberryjuice,applejuice,agarandxylitolinasaucepanoverhigh heat, whisking occasionally. Bring mixture to a boil then reduce to asimmer and whisk until the ingredients have dissolved completely, about 4-5minutes.Transfermixturetoalargebowl.Youcanalsopourthemixtureinto4parfaitcupsandevenlyaddthestrawberriestoeachcup.

whitegrapegeléeServes4¾cupwater1cupwhitegrapejuice½cuporganicapplejuice1tablespoonagar½cupxylitol½cupseedlessgreengrapes,quartered

Note:Agarisaseaweed-basedgelatinsubstituteCombinewater,white grape juice, apple juice, agar and xylitol in a saucepanoverhighheat,whiskingoccasionally.Bringmixturetoaboil thenreducetoasimmer and whisk until ingredients have dissolved completely, about 4-5minutes.Transfermixturetoalargebowl.Addthegrapesevenlyandrefrigerateuntil set,about3hours.Youcanalsopour themixture into4parfaitcupsandevenlyaddthegrapestoeachcup.

LetthelightofGodshinethroughyou!

darkchocolatepuddingServes2-4

½cupunsweetenedcocoapowder¾cupxylitol1tablespooncornstarch1¾cupsalmondmilk5ozdarkchocolate,chopped½teaspoonvanillaextract¼teaspooncinnamon½cupnondairywhippedtoppingstrawberries,forgarnishchoppednuts,totaste(optional)

Inamediumsaucepanaddcocoapowder,xylitolandcornstarch.Gentlywhiskinhalfofthealmondmilk,creatingasmoothpaste.Addtheremainingalmondmilkandwhiskthepuddingmixture.Turntheheatontomediumhighandbringtoasimmer,stirringconstantly.Removefromtheheatandwhisk in thechoppedchocolate,vanillaextractandcinnamon.Pourmixtureintoabowl.Fillalargebowlwithiceandwater.Placethebowlwiththepuddingmixtureintotheice.Coverthebowlwithplasticwrapandrefrigeratefor4-6hours.Pourintosingleservingcupsandtopthepuddingwithnondairywhippedtoppingandstrawberriesforgarnish.

Spendalittletimeeachdaynurturingyourmindandbody!

nondairyicecreamandtoppingsServes4

1pintvanilla,strawberryorchocolatenondairyicecream

ToppingSuggestionsstrawberrieswithmintleafgarnishnondairywhippedtoppinggluten-freegranolaslicedalmondsorpecansgluten-freegingercookies,crumbledgluten-freepeanutbuttercookies,crumbledlycheefruitandblackberriesblueberriesandtangerinesslicedstrawberriesandbananaspineappleandunsweetenedcoconut

WaffleBowls4eggwhitespinchofseasalt½cupcoconutpalmsugar1teaspoonvanillaextract½cupbrownriceflour½cuptapiocastarch½teaspoonxanthangum½cupunsaltedbutter

Tomakewafflecones,beateggwhitesuntilsoftpeaksform.Addsalt,coconutpalmsugargradually,alongwithvanillaextract,beatingeggwhitesuntilstiff.Inaseparatebowl,stirtogetherbrownriceflour,tapiocastarchandxanthangum.Fold flour mixture and butter into egg whites. Line a baking sheet withparchmentpaperandspread2tablespoonsofbatterintocircles.Trytogetthemasevenandsmoothaspossible.Preheattheovento350degreesandbake10-15minutes.Thecirclesshouldbegolden brown.Use a spatula to loosen the edge of each disk and quickly flipthemover.Youcouldalsocookbatteraccordingtowafflemakerinstructions.

While still warm, place over an upside down bowl or cup and press downslightlytoshape.Thishastobedonequickly,theywillcrispupfast.Divide the nondairy ice cream into four portions and add the topping of yourchoiceforadelicious,yethealthytreat.Vanillanondairyicecreamisaterrificbaseformanytasty,yethealthytoppings.MyfavoriteisRiceDreamVanillaIceCream. Other great choices include almond, soy, and hemp frozen desserts.Gluten-freewafflebowlscanalsobepurchasedatWholeFoodsMarket.

Letsweetnessfillyourheart!

applecinnamonparfaitServes21teaspooncinnamon2teaspoonsmaplesyrup1cupnondairywhippedtopping½cupgluten-freecake,cutinpieces1½cupapples,sliced

Inasmallbowl,stir thecinnamonandmaplesyrupinto thenondairywhippedtopping.Intwo10ozglassesorwineflutes, layerhalfof thepiecesofgluten-free cake, half of the nondairy maple whipped topping and all of the slicedapples.Nextaddtheremainingpiecesofgluten-freecakeandnondairywhippedtoppingtomakeascrumptiousparfait!

pineapplepleasureparfaitServes2½cupgluten-freepoundcake,cutinpieces1cupnondairyyogurt1cupbananasoryourfavoritefruit½cuppineapple,sliced2tablespoonsunsweetenedcoconutflakes

Intwowineflutesor10ozglasses,placeallofthegluten-freepoundcakepiecesat thebottom.Layerhalfof thenondairyyogurt, allof thebanana,halfof thepineapple. Top with the remaining nondairy yogurt, pineapple and all of thecoconutflakestomakeamarveloustreat!

Believeandhavefaithinyourself!

gluten-freeoatmealraisincookiesMakes2dozencookies¼cupnondairybutter½cupcoconutpalmsugarorbrownsugar2eggs½teaspoonvanillaextract¼cuphoney¾cupgluten-freeflourorbrownriceflour½teaspooncinnamon½teaspoonbakingsoda1½cupsgluten-freeoats½cupraisins

Preheat oven to 350 degrees. Using an electric mixer, mix nondairy butter,coconutpalmsugar,eggs,vanillaextractandhoneyuntilcreamy.Inaseparatebowl,stirtogethergluten-freeflour,cinnamonandbakingsoda.Addthedrytothe wet ingredients, then stir in oats and raisins and mix well. On a lightlybutteredcookiesheet,evenlyplaceheapingtablespoonsofcookiedough.Bake8-10minutesoruntillightlybrown.Letcoolfor2-3minutesandmovetoawirerack.

chocolateberryparfaitServes2

1cupgluten-freegranola1cupnondairyyogurt¼cupchocolatechunks½cupmixedberries

Layerhalfofthegluten-freegranola,alloftheyogurt,theremaininggluten-freegranola,allofthechocolatechunksandtheberriesina10ozglassorwineglasstomakeadelicioustreat!

Everymomentofyourlifeisapreciousgift!

macadamiachiapuddingServes2-4

1cupmacadamianuts2cupswater½cuphoney1teaspooncinnamon¼teaspoongroundginger1teaspoonvanillaextract½cupchiaseeds1tablespoonunsweetenedshreddedcoconut

Inablender,blendmacadamianutsandwateruntilverysmooth.Besuretherearenochunksofnuts.Nextaddthehoney,cinnamon,gingerandvanillaextractto themixture andblendwell. In a large bowl pour themixture over the chiaseedsandstir.Letsitfor2hoursuntilliquidisabsorbedandthepuddinghasatapioca-liketexture.

raspberryparfaitServes2

½cupgluten-freeshortbreadcookiecrumbs½cupnondairyyogurt½cupraspberries¼cupnondairywhippedtopping

Layerthegluten-freeshortbreadcookiecrumbs,yogurtandraspberriesintwo10ozglassesorwineflutestomakeaquickandeasydessert!

Ajoyfulheartisaheartfilledwithlove!

dr. susan's light and healthy meals

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