free e-book:22 gluten - free recipes

8/14/2019 FREE e-book:22 Gluten - Free Recipes

1/23

Mfstdje gh tjnmf` jf jftm-edprdssjft gr `rjaamf` jfgtcdr bup gh bghhdd, try dimlmfjtmf` ìutdf hrgl ygur emdt. UcdTfmvdrsmty gh Ljryijfe Bdftdr hgr Bdimjb Qdsdjrbc stjtds tcjt :3 lmiimgf pdgpid, gr 8 pdrbdft gh tcd T.R. pgpuijtmg

cjs j ìutdf sdfsmtmvmty jfe jpprgxmljtdiy : gut gh dvdry :22 Jldrmbjfs cjs bdimjb emsdjsd.Hgr tcdsd pdgpid, djtmf`

ìutdf jevdrsdiy mlpjbts cdjitc. Mh ygu tdst pgsmtmvd hgr bdimjb emsdjsd, mt's mlpdrjtmvd tg hgiigw j ìutdf-hrdd emdt tg

jvgme adbglmf` ljifgurmscde jfe tg prdvdft bcrgfmb emsdjsd. Hgr gtcdrs, dimlmfjtmf` ìutdf ljy mlprgvd bgfemtmg

rjf`mf` hrgl em`dstmgf tg tcmfnmf`.

Rgurbds;cttp;//cdjitcydjtmf`.sh`jtd.bgl/adfdhmts-djtmf`- iutdfhrdd-81::.ctlicttp;//futrmtmgfhjbts.gr`/vmedg/ms-ìutdf-aje-hgr-ygu/

Dimlmfjtmf` ìutdf ljy mlprgvd lgge jfe rdimdvd hjtmùd.

11 @iutdf - Hrdd Qdbmpds

]gu bjf scjrd tcms d-aggnwmtc ygur hrmdfes jfe hjlmiy ay dljmimf` mt tg tcdl grscjrmf` gf Hjbdaggn,Uwmttd

...dtb. ....]gu ljy fgt, cgwdvdr, demt mt,dxtrjbt bgftdft hrgl mt, gr ghhdr mt hgr sjid mf jfy wjy.Rcjrd tcd `mht gh

`gge cdjitc jfe hmtfdss wmtc ygur hrmdfes!

-----------------6 DFKGGG]]]!

ay Ucd @rddf EMDU
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2/23


3/23

Ajnde Rjilgf - @iutdf Hrdd

Rdrvmf`s;1

Futrmtmgf Mfhgrljtmgf;

Bjigrmds; :1??

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `

Bjtd`gry ; Ljmf Emsc

Mf`rdemdfts

1 bigvds `jrimb, lmfbde

8 tjaidspggfs gimvd gmi

: tdjspggf ermde ajsmi: tdjspggf sjit

: tdjspggf aijbn pdppdr

: tjaidspggf idlgf kumbd

: tjaidspggf hrdsc pjrsidy, bcgppde

1 (8 gufbd) hmiidts sjilgf

Mfstrubtmgfs

Mf j ldemul ìjss agwi, prdpjrd ljrmfjed ay lmxmf` `jrimb, gimvd gmi, ajsmi, sjit, pdppdr, idlgf

kumbd jfe pjrsidy. _ijbd sjilgf hmiidts mf j ldemul ijss ajnmf` emsc, jfe bgvdr wmtc tcd

ljrmfjed. Ljrmfjtd mf tcd rdhrm`drjtgr jagut : cgur, turfmf` gbbjsmgfjiiy._rdcdjt gvdf tg 204 H.

_ijbd hmiidts mf jiulmful hgmi, bgvdr wmtc ljrmfjed, jfe sdji. _ijbd sdjide sjilgf mf tcd ìjss

emsc, jfe ajnd 24 tg 54 lmfutds, uftmi djsmiy hijnde wmtc j hgrn.

1

HQDD Qdpgrt --------------------------6

Ucms scgrt daggn ms argndf up mftg hgurljkgr sdbtmgfs tcjt`rjeujiiy tjnd tcdrdjedr hrgl tcd ijr`dst pdrspdbtmvd gf

futrmtmgf egwf tg tcd vdry spdbmhmb. Ucdhmrst sdbtmgf tjnds twg sddlmfìyemspjrjtd vmdwpgmftsgf futrmtmgf jfeufmhmds tcdl mftg j smfìd tcdgry pdgpidbjf usd tg ljnd edbmsmgfs rd`jremf`tcdmr jpprgjbc tg wdm`ct igss. Ucmsufmhmde tcdgry ms tcd ajsms hgr lyjpprgjbc tg futrmtmgf, jfe scguie `mvd

pdgpid j sgime ufedrstjfemf` gh tcdtypd gh mfhgrljtmgf tcdy bjf dxpdbt

hrgl ly daggns jfejrtmbids.

----------6 DFKGGG]]]!
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4/23

AAZ _uiide Bcmbndf - @iutdf Hrdd

Rdrvmf`s;8


Bjigrmds; 185?

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 snmfidss, agfdidss bcmbndf ardjst cjivds

Rjit jfe pdppdr

: gfmgf, hmfdiy bcgppde5 bigvds `jrimb, hmfdiy bcgppde

:-:/2 bups ajradbud sjubd (Cdmfz gr Kjbn Ejfmdis Arjfe)

:/1 bup jppid bmedr vmfd`jr

Cgt pdppdr sjubd

2 Tems @iutdf Hrdd Aj`dis

8 gufbds Rjr`dftg scrdeede igw-hjt bcddsd (jagut :-:/1 bups)

Mfstrubtmgfs

Rdjsgf tcd bcmbndf wmtc sjit jfe pdppdr jfe pijbd mf j cdjvy pgt wmtc tcd gfmgf, `jrimb jfe

kust dfgu`c wjtdr tg bgvdr (jagut :-:/1 bups). Jee tcd ajradbud sjubd, vmfd`jr jfe j hdwergps cgt sjubd jfe armf` tg j agmi. Qdeubd tcd cdjt jfe smlldr uftmi tcd bcmbndf ms bggnde

tcrgu`c, jagut :4 lmfutds. Qdlgvd tcd bcmbndf hrgl tcd sjubd jfe scrde wmtc twg hgrns.

Agmi tcd sjubd, snmllmf` gbbjsmgfjiiy, uftmi rdeubde ay cjih, jagut :4 lmfutds. Rdjsgf wmtc

sjit jfe pdppdr. Jee tcd scrdeede bcmbndf jfe cdjt tcrgu`c. Rpggf tcd lmxturd gftg tcd rgiis

jfe tgp wmtc tcd bcddsd.

2.

HQDD Qdpgrt --------------------------6Mh ygu jrd rdjemf` tcms rdpgrt,tcdf M rdjimzd ygu jrdfgt gfiy burmgus jagut igsmf` jaeglmfji hjt jfe`dttmf` j adttdr iggnmf` agey,aut ygu jrd jisgmftdrdstde mf djtmf` cdjitcmdr jfe cjvmf`lgrd dfdr`yM wjft tg dxpgsd ygu sgld mlpgrtjft ldtcges tg igsdufpidjsjft agey hjt, jfe stgp admf` sbjllde ay tcdedbdptmvd ljrndtmf` gh tcd `mjft hgge bgf`igldrjtds,wcg wjft ygu tg spdfe lgrd lgfdy gf tcdmr bcdjpprgbdssde prgeubtstcjt jrd ljnmf` ygu hjttdr,wcmidtcdy edbijrd tcdsd hgges jrd "cdjitcy" hgr ygu.]gu bjf scjrd tcms rdpgrt wmtc ygur hrmdfes jfehjlmiy ay dljmimf` mt tg tcdl gr scjrmf` gf Hjbdaggn,dtb. ....Rcjrd tcd `mht gh `gge cdjitc jfe hmtfdss wmtcygur hrmdfes-----------------6 DFKGGG]]]
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5/23

Ardjede Bcmbndf - Ijbtgsd Hrdd

Rdrvmf`s;:


Bjigrmds; 114

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 gufbds bcmbndf ardjst

: d`` adjtdf

bup ardjebrulas

Mfstrubtmgfs

_rdcdjt gvdf tg 204H

Eufn bcmbndf ardjst mf d`` jfe tcdf bgjt wmtc ardjebrulas

_ijbd gf ajnmf` scddt jfe bggn hgr 2? lmfutds gr uftmi bcmbndf bggnde tcrgu`c

5

HQDD Qdpgrt;------------------------ --6

Cjrfdssmf` tcd _GPDQ gh QjwHgge - Ucd Djsy Pjy

--------6 DFKGGG]]]!
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6/23

Bcmbndf jfe Argbbgim - @iutdf Hrdd

Rdrvmf`s;8


Bjigrmds; :35:

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

:/1 pgufe hrdsc argbbgim higrdts

:/5 bup gimvd gmi

: tjaidspggf lmfbde jrimb: bup bcgppde tgljtgds

2/5 bup rjtde Nrjht _jrldsjf bcddsd

: pgufe agfdidss bcmbndf ardjst cjivds, bggnde jfe bcgppde

sjit tg tjstd

`rgufe aijbn pdppdr tg tjstd

@iutdf hrdd pjstj

Mfstrubtmgfs

Aijfbc argbbgim higrdts mf j ldemul smzd sjubdpjf, rdlgvd wmtc sigttde spggf. Mf sjld pjf

sjutd tcd lmfbde `jrimb mf tcd gimvd gmi hgr 1 lmfutds. Jee tcd bcgppde tgljtgds jfe sdtjsmed.

Mf j ijr`d agwi tgss aijfbcde argbbgim, bggnde bcmbndf, jfe `jrimb/tgljtg lmxturd. Jee `rjtde

_jrldsjf bcddsd, sjit, jfe `rgufe aijbn pdppdr jfe lmx wdii.

Bggn pjstj jbbgremf` tg pjbnj`d emrdbtmgfs, sdrvd gvdr pjstj.

Ugp Zujimty @rddf Emdt Aggns....Bimbn tcd mlj`d .
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7/23

Bcmbndf Bjbbmjtgrd - @iutdf Hrdd

Rdrvmf`s;5


Bjigrmds; =4:

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 agfdidss, snmfidss bcmbndf ardjsts, simbde mftg pmdbds

:/5 ldemul gfmgf, simbde

:/5 rde adii pdppdr, simbde:/5 `rddf adii pdppdr, simbde

: tjaidspggfs wcmtd wmfd

:/1 ijr`d bigvd `jrimb, lmfbde

:/1 tdjspggf ermde ajsmi

:/1 tdjspggf ermde grd`jfg

: bjf (:5 gufbds) stdwde tgljtgds, erjmfde

: tdjspggf tgljtg pjstd

Mfstrubtmgfs

_rdcdjt tcd gvdf tg 24?H.Cdjt j ijr`d snmiidt bgjtde wmtc gimvd gmi bggnmf` sprjy gvdr ldemul cdjt. Jee tcd gfmgf jfe

adii pdppdrs, jfe bggn, stmrrmf` hrdqudftiy, hgr 4 lmfutds. Jee tcd wmfd, jrimb, ajsmi jfe

grd`jfg jfe bggn, stmrrmf`, hgr : lmfutd. Jee tcd tgljtgds jfe tgljtg pjstd. Armf` tg j agmi

jfe jiigw tg smlldr hgr :4 lmfutds.

Cdjt jfgtcdr ijr`d snmiidt bgjtde wmtc gimvd gmi bggnmf` sprjy gvdr ldemul cdjt. Jee tcd

bcmbndf jfe sjut hgr 2 lmfutds, gr uftmi im`ctiy argwfde gf agtc smeds. _ijbd tcd argwfde

bcmbndf mf j :2" S =" ajnmf` emsc jfe bgvdr wmtc tcd tgljtg sjubd.

Ajnd hgr : cgur, gr uftmi bggnde tcrgu`c.

8
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8/23


9/23

Bcmbndf Zudsjemiij - @iutdf Hrdd

Rdrvmf`s;:


Bjigrmds; 8:4

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

1 Lmssmgf Cmii Bgrf Ugrtmiijs

bup hjt hrdd rdhrmde adjfs

4 gufbds embde bcmbndf ardjst: bup pdppdr, embde

: bup gfmgf, embde

bup Rjr`dftg rdeubde hjt scrdeede bcddsd

bup sjisj

: tjaidspggf gimvd gmi

Bggnmf` sprjy

Mfstrubtmgfs

Rjutdd pdppdrs jfe gfmgfs mf gimvd gmi, jee bcmbndf simbds jfe bggn uftmi argwf

Cdjt up rdhrmde adjfsRprjy pjf wmtc bggnmf` sprjy, pijbd tgrtmiij mf pjf jfe jee jii tcd mf`rdemdfts. Hgie tcd tgrtmiij

mf cjih jfe bggn gf gfd smed hgr 4 lmfutds gr uftmi wdii bggnde, tcdf himp jfe bggn tcd gtcdr

smed

Dfkgy wmtc j smed gh bgrf jfe aijbn adjfs

3

"Ugejy M bgfsmedr lysdih truiy cdjitcy. Ml cjppy jfe vdry prguegh lysdih. Adhgrd, M wguie wjstd jwjy cgurs kust smttmf` gf tcd

bgubc. Fgw M g gut jfe lddt fdw pdgpid. M cjvd tcms wcgid fdwjttmtued tgwjre imhd" - XjfdssjMh ygu wjft tg hgiigw Xjfdssj's subbdss, pidjsd bimbn tcd mlj`dtg wjtbc tcms Hrdd prdsdftjtmgf....

.....Dfkgggy !
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10/23

Bgidsijw - @iutdf Hrdd

Rdrvmf`s;:?


Bjigrmds; 341

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `

Bjtd`gry ; Rmed Emsc

Mf`rdemdfts

: pjbnj`d scrdeede bjaaj`d

2 ldemul bjrrgts, scrdeede

: bup im`ct gr hjt hrdd ljygffjmsd bup su`jr

bup bmedr vmfd`jr

Mfstrubtmgfs

Mf j ijr`d agwi, bglamfd bjaaj`d jfe bjrrgts. Mf j sljii agwi, bglamfd tcd ljygffjmsd,

su`jr jfe vmfd`jr. _gur gvdr bjaaj`d lmxturd jfe tgss tg bgjt. Rdrvd wmtc j sigttde spggf.

=

Cgw ljfy tmlds cjvd ygu sddf jeshgr sglduppidldft tcjt bijmlde mt wjs fjturji gregbtgrrdbglldfede grbimfmbjiiy prgvdf,gfiy tg try mt jfehmfe mt

emeft wgrn7Ucjts tcd dxpdrmdfbd gh lmiimgfs ghdgpid ydjr jhtdr ydjr. Ucms rdpgrt

mii jttdlpt tg bgvdr tcd lgst bgllgf jfelmsidjemf` ljrndtmf` tdrls ygu wmii sdd mf jesr hmfe gf wda smtds.

---------------6 DFKGGG]]]!

---- ----------------6
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11/23

Bubuladr Bcmbndf - @iutdf Hrdd

Rdrvmf`s;5


Bjigrmds; 048

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 agfdidss snmfidss bcmbndf ardjst cjivds

1 tjaidspggfs gimvd gr vd`dtjaid gmi

: ldemul bubuladr, sddede jfe bcgppde:/1 bup pijmf igw-hjt yg`urt

1 tjaidspggfs rdeubde-hjt ljygffjmsd

: tjaidspggf lmfbde hrdsc emii

:/3 tdjspggf aijbn pdppdr

Mfstrubtmgfs

Arusc agtc smeds gh bcmbndf wmtc gmi. Argmi 4 mfbcds hrgl tcd cdjt gr `rmii gvdr ldemul cdjt,

turfmf` gbbjsmgfjiiy, hgr :?-:5 lmfutds gr uftmi kumbds ruf bidjr.

Ldjfwcmid, bglamfd rdljmfmf` mf`rdemdfts mf j sljii agwi. Rpggf gvdr wjrl bcmbndf> sdrvd

mlldemjtdiy. Gr, tg sdrvd bgie, spggf sjubd gvdr bcmbndf jfe rdhrm`drjtd sdvdrji cgurs grgvdrfm`ct.

:

Pguieft mt ad `rdjt mh tcdrd wjs j prg`rjl,bustgl sumtdehgr ygur agey typd,cdipmf` ygu tg jee pgufes gh purdlusbid PMUCGTU RT__IDLDFUR,mf Rcgrt Umld7Jrdji,bustglmzde, ufmqud, jfjagimb jpprgjbc tg futrmtmgf7

Pjtbc Ucms Rcgbnmf` Xmedg!

----------6 DFKGGG]]]!
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12/23

Bubuladr Rgid - @iutdf Hrdd

Rdrvmf`s;5


Bjigrmds; 448

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 hmidts gh sgid

1 tjaidspggfs gimvd gr vd`dtjaid gmi

: ldemul bubuladr, sddede jfe bcgppde:/1 bup pijmf igw-hjt yg`urt

1 tjaidspggfs rdeubde-hjt ljygffjmsd

: tjaidspggf lmfbde hrdsc emii

:/3 tdjspggf aijbn pdppdr

Mfstrubtmgfs

Arusc agtc smeds gh sgid wmtc gmi. Argmi 4 mfbcds hrgl tcd cdjt gr `rmii gvdr ldemul cdjt,

turfmf` gbbjsmgfjiiy, hgr :? lmfutds.

Ldjfwcmid, bglamfd rdljmfmf` mf`rdemdfts mf j sljii agwi. Rpggf gvdr wjrl bcmbndf> sdrvd

mlldemjtdiy.

:

Ucd Kumbd Ijey, Bcdrmd Bjiagl, prgvmeds jii gh cdr lgst pgpuijr rdbmpdsgr kumbmf`, slggtcmds, scjnds, sgups, jfe sjubds, mf gfd bglpidtd vgiuld.umbd jfe slggtcmds jrd swddpmf` tcd fjtmgf! Pcy7 Ucdyrd hrumty,dimbmgus, djsy tg ljnd, jfe pjbnde wmtc pgwdrhui futrmtmgf. Mts fg

wgfedr dvdrygfd ms dfkgymf` tcd bgfvdfmdfbd jfe `rdjt tjstd gh tcdsddjitcy ldji jfe sfjbn jitdrfjtmvds. Armf` ygur aidfedr gr kumbmf`

ljbcmfd mftg tcd twdfty-hmrst bdftury wmtc tcd lgst upejtde vdrsmgfs gh

Bcdrmds rdbmpds tg ad hgufe jfywcdrdlgrd tcjf kust rdhrdscldft, tcdsddbmpds dfcjfbd ygur dfdr`y jfe aggst ygur ldftji jfe pcysmbji cdjitc.fkgy smlpid, tjsty rdbmpds hgr;

- Cdjimf` kumbds jfe slggtcmds tcjt wmii cdip hm`ct tcd hiu, mfhdbtmgfs,fe j`mf` snmf

- Igw-bjra kumbds jfe slggtcmds tcjt wmii cdip ygu igsd wdm`ct- @rddf slggtcmds tcjt pjbn j pgwdrhui pufbc gh pcytgfutrmdfts jfe

ftmgxmejfts- Qdbmpds tcjt jrd pdrhdbt hgr nmes jfe lgls gf tcd `g- Pgrngut jfe agey-aumiemf` ermfns

Jfe lgrd! ----------------------------------------------------6
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13/23

D``pijft _jrldsjf - @iutdf Hrdd

Rdrvmf`s;8


Bjigrmds; 15:1

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

1 d``pijfts, pddide jfe tcmfiy simbde

1 d``s, adjtdf

2 `iutdf hrdd Mtjimjf sdjsgfde ardje brulas5 bups tgljtg sjubd

: pjbnj`d (3 gufbd) Rjr`dftg rdeubde hjt scrdeede bcddsd

:/5 bup rjtde Nrjht _jrldsjf bcddsd, emvmede

:/5 tdjspggf ermde ajsmi

Mfstrubtmgfs

_rdcdjt gvdf tg 24? H.

Emp d``pijft simbds mf d``, tcdf mf ardje brulas. _ijbd mf j smf`id ijydr gf j ajnmf` scddt.

Ajnd mf prdcdjtde gvdf hgr 4 lmfutds gf djbc smed.

Mf j =x:2 mfbc ajnmf` emsc sprdje pjstj sjubd tg bgvdr tcd agttgl. _ijbd j ijydr gh d``pijftsimbds mf tcd sjubd. Rprmfnid wmtc lgzzjrdiij jfe _jrldsjf bcddsds. Qdpdjt wmtc rdljmfmf`

mf`rdemdfts, dfemf` wmtc tcd bcddsds. Rprmfnid ajsmi gf tgp.

Ajnd mf prdcdjtde gvdf hgr 24 lmfutds, gr uftmi `giedf argwf.

:1

Pcmid sgld slggtcmd aggns edpdfe gf 'supdrhgges' grdqumrd emhhmbuit tg hmfe mf`rdemdfts, @rddf Rlggtcmd

Lj`mb sgivds tcms prgaidl jelmrjaiy ay `mvmf` yguvdr :21 rdbmpds wmtc mf`rdemdfts tcjt ygu bjf hmfe

ust jagut jfywcdrd tcjt wgf't ardjn tcd ajfn.]gu'ii emsbgvdr;:21 tdstde `rddf slggtcmd rdbmpds (pius su``dstde

jrmjtmgfs)Cgw tg jejpt jfe suastmtutd mf`rdemdfts

edpdfemf` gf jvjmijamimty jfe tjstdMftrgeubmf` slggtcmds tg ygu jfe ygur hjlmiy's

hdstyid wmtc fg 'tjstd scgbn'Cgw tg jee supdrhgges tg jfy slggtcmdAdst wjys tg wjsc jfe stgrd mf`rdemdftsAidfemf` jfe aidfedr rdbglldfejtmgf1:=+ pj`ds gh prjbtmbji mfhgrljtmgf
http://tinyurl.com/132-Delicious-Recipes


14/23

Hmsc Ujbgs - @iutdf Hrdd

Rdrvmf`s;8


Bjigrmds; :=44

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

:/1 bup hjt hrdd sgur brdjl

:/1 bup im`ct ljygffjmsd

:/5 bup bcgppde hrdsc bmijftrg: pjbnj`d Ujbg Rdjsgfmf` Lmx, emvmede

: pgufe bge gr gtcdr wcmtd hmsc hmiidts, but mftg :-mfbc pmdbds

1 tjaidspggfs vd`dtjaid gmi

1 tjaidspggfs idlgf kumbd

8 bgrf tgrtmiijs

Ugppmf`s; scrdeede bjaaj`d, bcgppde tgljtg, imld kumbd, sjisj

Mfstrubtmgfs

Lmx sgur brdjl, ljygffjmsd, bmijftrg jfe 1 tjaidspggfs sdjsgfmf` lmx mf sljii agwi.

Lmx bge, vd`dtjaid gmi, idlgf kumbd jfe rdljmfmf` sdjsgfmf` lmx mf ldemul agwi> pgur mftgijr`d snmiidt. Bggn, stmrrmf` bgfstjftiy, gvdr ldemul-cm`c cdjt hgr 5 tg 4 lmfutds gr uftmi hmsc

hijnds djsmiy wcdf tdstde wmtc hgrn.

Hmii tjbg scdiis wmtc hmsc lmxturd. Ugp wmtc bjaaj`d, tgljtg jfe sgur brdjl lmxturd, imld kumbd

jfe sjisj.

:2
http://www.anrdoezrs.net/4r70uoxuowBHKKFCKGBDDDFEIHKhttp://tinyurl.com/372PaleoRecipes


15/23

Ljrmfjtde @rmiide Bcmbndf - @iutdf Hrdd

Rdrvmf`s;:


Bjigrmds; 288

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

:- 5 gufbd bcmbndf ardjst

: bup im`ct Mtjimjf gr Ajisjlmb Erdssmf` (Fdwljfs Gwf)

Mfstrubtmgfs

_ijbd bcmbndf mf emsc jfe bgvdr wmtc erdssmf`. Qdhrm`drjtd hgr :4 lmfutds

@rmii uftmi bggnde tcrgu`c gr ajnd mf tcd gvdr hgr 2? lmfutds jt 24?H

:5

Eme ygu nfgw tcjt gfbd ygu cmt 5? ydjrs gh j`d,wcdtcdr ygu'rd j ljf gr j wgldf, ygur agey stjrtsj`mf` HJRUDQ tcjf fgrlji7 Rtuemds cjvd scgwftcjt wmtcgut tcd prgpdr futrmdfts jfe dxdrbmsd, yguragey wmii j`d jagut 8 lgftcs DSUQJ hgr dvdry ydjrtcjt pjssds. Ucmfn jagut tcjt! Mh ygu jrd 5?, tcjtldjfs ay tcd tmld ygu cmt 55 ygu wmii IGGN jfeHDDI 53. Jfe ay tcd tmld ygu rdjbc 8?, ygu wmiiIGGN jfe HDDI 0? ]DJQR GIE! Pd sdd tcms dvdryejy... kust iggn jrgufe ygu.Eme ygu nfgw tcjt =?% ghpdgpid gvdr tcd j`d gh 24 igsd dfgu`c lusbid dvdryydjr tg aurf ghh jf jeemtmgfji 5 pgufes gh agey hjt7Ucjt ldjfs ygu fgt gfiy igsd tcd gfiy tcmf` gf ygur

agey tcjt brdjtds scjpd, tgfd, jfe strdf`tcygujisg `jmf lgrd hjt dvdry ydjr, dvdf mh ygur bjigrmdsstjy tcd sjld.Eme ygu nfgw tcjt jii gh tcms ms rdvdrsmaid jt jfy

j`d7 Ucjt tcdrd jrd spdbmhmb wjys tg lgvd, djt, jfecmfn tcjt tdii ygur arjmf tg RUG_ tcms rjpme j`mf`

prgbdss... jfe dvdf RIGP MU EGPF tg tcd pgmftwcdrd ygu'rd j`mf` idss tcjf j ydjr hgr dvdry ydjr7Ucjt ldjfs ygu bjf iggn yguf`dr jt 5? tcjf ygu egjt 24... gr mh ygu'rd imnd Adbny jfe M, yguf`dr jt 4?+cjf wd eme jt 5?!

HQDD Qdpgrt --------------------------6

----------6 DFKGGG]]]!
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16/23

Ljssj`de Njid Rjije - @iutdf Hrdd

Rdrvmf`s;5


Bjigrmds; =?=

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `

Bjtd`gry ; Rjije

Mf`rdemdfts

: aufbc njid, stjins rdlgvde jfe emsbjrede, idjvds tcmfiy simbde

: idlgf, kumbde

:/5 bup dxtrj-vmr`mf gimvd gmiRjit

1 tdjspggfs cgfdy

_dppdr

: jppid, embde sljii (jagut : bup)

gfmgf, embde

Rljii cjfehui tgjstde pdpmtjs (pulpnmf sddes), gr simvdrde jilgfes, jagut 1 rgufede

tjaidspggfs

bup Brjmsmfs

Mfstrubtmgfs

Mf ijr`d sdrvmf` agwi, jee tcd njid, cjih gh idlgf kumbd, j ermzzid gh gmi jfe j imttid ngscdr sjit.

Ljssj`d uftmi tcd njid stjrts tg sghtdf jfe wmit, 1 tg 2 lmfutds. Rdt jsmed wcmid ygu ljnd tcd

erdssmf`.

Mf j sljii agwi, wcmsn rdljmfmf` idlgf kumbd wmtc tcd cgfdy jfe igts gh hrdsciy `rgufe aijbn

pdppdr. Rtrdjl mf tcd :/5 bup gh gmi wcmid wcmsnmf` uftmi j erdssmf` hgrls, jfe ygu imnd cgw mt

tjstds.

_gur tcd erdssmf` gvdr tcd njid, jfe jee tcd jppid, gfmgf, pdpmtjs gr jilgfes, jfe Brjmsmfs.

Ugss jfe sdrvd.

:4

Mf Rupdr Mllufmty, wgrie-rdfgwfde cdjitc dxpdrt jfe Fdw ]grn Umldsadstsdiimf` jutcgr gh Djt tg Imvd Er. Kgdi Hucrljf ghhdrs j futrmtmgfji `umedtg cdip ygu imvd igf`dr, strgf`dr, jfe emsdjsd hrdd.

Er. Hucrljf egdsft adimdvd tcd sdbrdt tg stjymf` cdjitcy imds mf ldembji bjrdrjtcdr, tcd sgiutmgf ms tg bcjf`d tcd wjy wd djt. Pmtc lgrd tcjf 34 pijft-ajsde rdbmpds, j twg-wddn ldfu pijf, jfe imsts gh supdr hgges tcjt aggstmllufmty, Er. Hucrljfs prgvdf strjtd`mds bglamfd tcd ijtdst ejtj hrglbimfmbji tdsts, futrmtmgfji rdsdjrbc, jfe rdsuits hrgl tcgusjfes gh pjtmdfts .

Hjfs gh Jidkjferg Kuf`drs Bidjf, Ljrn Cyljfs Titrjprdvdftmgf, jfe U.Bgimf Bjlpadiis Ucd Bcmfj Rtuey wmii jpprdbmjtd Er. Hucrljfs prjbtmbji

pijf tg prdvdft jfe rdvdrsd emsdjsdfg scgts, eru`s gr smbn ejys rdqumrde.
http://amzn.to/1bGJwD8http://www.anrdoezrs.net/6e108wktqks7DGGB8GC7999BAE8E


17/23

Ldxmbjf Bcmbndf mf Umf Hgmi - @iutdf Hrdd

Rdrvmf`s;:


Bjigrmds; 2=?

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

bup sjisj

5 gufbd bcmbndf ardjst

bup aijbn adjfs1 tjaidspggfs Rjr`dftg rdeubde hjt scrdeede bcddsd

bup argwf rmbd

Mfstrubtmgfs

_rdcdjt gvdf tg 5??H

_ijbd tmf hgmi gf tjaid, jee tghu, sjisj, aijbn adjfs, jfe scrdeede bcddsd

Hgie tmf hgmi up gvdr tghu jfe bigsd scut

Ajnd hgr 2? lmfutds, ad jwjrd adhgrd gpdfmf` tmf hgmi, bjf ad vdry cgt

Ljnd argwf rmbd jbbgremf` tg agx emrdbtmgfs

:8

Ucd wdm`ct igss prdsdftjtmgf gf tcms pj`d wmiicgw ygu cgw M igst pgufes jfe pgufes ghtuaagrf hjt, jfe sdrmgus mfbcds ghh ly wjmst mf

idss tcjf jf cgur j wddn, wcmid ly wmhd igstdvdf lgrd tcjf M eme, jfe sdvdrji erdss smzdswcmid dfkgymf` yully hjt aurfmf` hggescrgu`cgut tcd ejy! ]gu'ii ad pidjsde tg nfgwcms msf't jfy typd gh `mllmbn... tcdsd jrd QDJIdbcfmquds wmtc cdjitcy futrmtmgf tcjt hm`cts

ygur kufn hgge brjvmf`s, ufmqud armdh huii-ageylgvds tcjt m`fmtd ygur agey's fjturji hjtaurfmf` jamimtmds, jfe tcd imhdstyid jfe lmfesdtrmbns ygu fdde tg stjy idjf, strgf` jfe cdjitcy

hgr imhd. ]gu'rd `gmf` tg wjft tg wjtbc tcddftmrd prdsdftjtmgf tg sdd dxjbtiy cgw wd ljedgur mfspmrjtmgfji trjfshgrljtmgfs, cgwcgusjfes jrd smlpiy bgpymf` gur pijf, jfe

cgw ygu bjf eg tcd sjld. Egf't hgr`dt! Pjtbccd dftmrd prdsdftjtmgf, adbjusd ygu wmii adurprmsde!- Qga _guigs
http://tinyurl.com/6l54h6g


18/23

Ldxmbjf Ughu mf Umf Hgmi - @iutdf Hrdd

Rdrvmf`s;:


Bjigrmds; 28=

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 gufbds Dxtrj Hmrl Ughu

bup sjisj

bup aijbn adjfs1 tasp Rjr`dftg rdeubde hjt scrdeede bcddsd

bup argwf rmbd

Mfstrubtmgfs

_rdcdjt gvdf tg 5??H

_ijbd tmf hgmi gf tjaid, jee tghu, sjisj, aijbn adjfs, jfe scrdeede bcddsd

Hgie tmf hgmi up gvdr tghu jfe bigsd scut

Ajnd hgr 2? lmfutds, ad jwjrd adhgrd gpdfmf` tmf hgmi, bjf ad vdry cgt

Ljnd argwf rmbd jbbgremf` tg agx emrdbtmgfs

:0.

Ucd Adst gh Er. Gz - Ldembji Rdbrdts hgr Cdjitc,Cjppmfdss & Imhd Rubbdss!

Er. Gz gfbd sjme tcjt tcd agey ms tcd tdlpid gh tcd sgui. Jfy cjrl tcjtgu eg tg ygur agey, ygu eg tg ygur sgui. Ucms ldjfs tcjt tjnmf` bjrd ghgur agey ms imnd tjnmf` bjrd gh ygur sgui. Nddpmf` ygursdih cdjitcy ms j

emhhmbuit tcmf` tg eg. Pmtc jii tcd tdlptjtmgfs tcjt jrd prdsdft jrgufegu - tdbcfgig`y, ufcdjitcy hgges jfe ufcdjitcy imhdstyid, mt ms cjre tg

ddp j cdjitcy agey jfe sgui.Nddpmf` gfds sdih cdjitcy ms jf Jrlj`deegf - mt ms j ajttid adtwddfwcjt ms `gge hgr ygursdih jfe wcjt ms dvmi.h ygu igsd tg tcdsd tdlptjtmgfs, ygu igsd tcd ajttid jfe ygu stjrt tgdbgld mii. Ucms wmii tcdf brdjtd j sdrmds gh dvdfts tcjt bjf dvdftujiiyrdvdft ygu hrgl admf` cjppy. Cjppmfdss rdqumrds j cdjitcy agey jfecdjitcy lmfe, jfe sg egds subbdss. Cdjitc ms fgt kust jii jagut tcdasdfbd gh emsdjsd, aut jisg jagut admf` cjppy jfe subbdsshui!

----------6 DFKGGG]]]!
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19/23

Xd`dtjaid Zumbcd Lmfm-Bups - @iutdf Hrdd

Rdrvmf`s;:1


Bjigrmds; 01?

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `

Bjtd`gry ; Ardjnhjst Medj

Mf`rdemdfts

: pjbnj`d (:? gufbd) hrgzdf, bcgppde spmfjbc

: bup Rjr`dftg scrdeede igw-hjt bcddsd

bup D`` Ruastmtutd bup bcgppde `rddf pdppdr

bup gfmgf, bcgppde

Mfstrubtmgfs

Lmbrgwjvd tcd spmfjbc hgr 1 :/1 lmfutds gf cm`c. Erjmf tcd dxbdss imqume.

Imfd j :1-bup luhhmf pjf wmtc hgmi ajnmf` bups. Rprjy tcd bups wmtc bggnmf` sprjy. Gr sprjy

luhhmf pjf jigfd.

Bglamfd tcd d`` suastmtutd, bcddsd, pdppdrs, gfmgfs, jfe spmfjbc mf j agwi. Lmx wdii. Emvmed

dvdfiy jlgf` tcd luhhmf bups. Ajnd jt 24? H hgr 1? lmfutds, gr uftmi j nfmhd mfsdrtde mf tcd

bdftdr bglds gut bidjf.

:3
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20/23

Zumfgj Rjije - @iutdf Hrdd

Rdrvmf`s;5


Bjigrmds; :?1?

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `

Bjtd`gry ; Rjije

Mf`rdemdfts

: bup qumfgj

1 pdppdrs, embde (jfy bgigr)

: gfmgf, embde bubuladr, embde

bup rdeubde hjt hdtj

bup im`ct ajisjlmb erdssmf`

Rjit jfe pdppdr tg tjstd

1 tjaidspggfs idlgf kumbd

Mfstrubtmgfs

Bggn qumfgj jbbgremf` tg agx emrdbtmgfs. Bggi gfbd bggnde tcrgu`c.

Gfbd qumfgj bggide, lmx mf pdppdrs, gfmgf, bubuladrs, hdtj, sjit jfe pdppdr, idlgf kumbd jfe

ajisjlmb erdssmf`.

:=
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21/23

Udrmyjnm jfe _mfdjppid Rjilgf - @iutdf Hrdd

Rdrvmf`s;5


Bjigrmds; :?:8

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

bup Nmnngljf @iutdf Hrdd Udrmyjnm sjubd (gr bup Nmnngsljf @iutdf Hrdd sgy sjubd

wmtc 1 tjaidspggfs argwf su`jr)

: 1?-gufbd bjf pmfdjppid rmf`s, pius :/2 bup kumbd hrgl tcd bjf5 sjilgf hmidts

: tdjspggf bgrfstjrbc

: tjaidspggf auttdr

Mfstrubtmgfs

Pcmsn tdrmyjnm sjubd (gr sgy sjubd, argwf su`jr) jfe tcd :/2 bup pmfdjppid kumbd mf j ijr`d

agwi. Jee pmfdjppid rmf`s jfe sjilgf jfe `dftiy stmr tg bgjt. Qdhrm`drjtd hgr :4 lmfutds.

Ldjfwcmid, prdcdjt `rmii tg ldemul-cm`c, gr gvdf tg 5??H.

Qdlgvd tcd sjilgf jfe pmfdjppid hrgl tcd ljrmfjed jfe pjt ery> rdsdrvd tcd ljrmfjed. Gmi

tcd `rmii rjbn. @rmii tcd sjilgf jfe pmfdjppid uftmi tcd sjilgf ms bggnde tcrgu`c jfe tcdpmfdjppid ms ljrnde, 5 tg 4 lmfutds pdr smed.

Pcmsn tcd rdsdrvde ljrmfjed jfe bgrfstjrbc mf j sljii sjubdpjf. Armf` tg j agmi jfe bggn,

wcmsnmf`, uftmi rdeubde jfe tcmbndfde, 1 tg 5 lmfutds. Rtmr mf auttdr. Rdrvd tcd sjilgf jfe

pmfdjppid ermzzide wmtc tcd sjubd.

1

u tgg bjf cjvd j sbuiptde agey!dy subbdedde...Qdji _drsgfs,Qdji

suits.Bimbn tcd mlj`d tg sddjzmf` agemds trjfshgrljtmgfs.M wdft hrgl j smzd :5 tg j 4. Pdm`ctd M wjs jrgufe :=? ias wcdf M

rtde jfe fgw M jl :1? ias... Mts addf

tji imhdstyid bcjf`d..."

Rtdpcjfmd Curst-Uuimj, Udxjs.

Rtdpcjfmd adhgrd usmf` Urutc Jagut Jas Rtdpcjfmd jhtdr `dttmf` `rdjt rds
http://tinyurl.com/6-PACK-ABSx/?pid=33http://tinyurl.com/6-PACK-ABSx/?pid=53


22/23

Umijpmj wmtc Rpmfjbc jfe Ugljtgds - @iutdf Hrdd

Rdrvmf`s;8


Bjigrmds; =43

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

5 tg 8 tmijpmj hmidts

bggnmf` sprjy

:1 gufbds ajay spmfjbc, bidjfde:/5 bup igw sgemul bcmbndf argtc (Rwjfsgf gr Nmtbcdf Ajsmbs Igw Rgemul)

:/5 tdjspggf gfmgf pgwedr

sjit jfe pdppdr

@jrimb pgwedr

: sljii tgljtg, bcgppde

5 `rddf gfmgfs, tcmfiy simbde

Mfstrubtmgfs

Rprjy j =x:2-mfbc ajnmf` emsc wmtc bggnmf` sprjy jfe jee tcd spmfjbc. Mh fdbdssjry tg ljnd

tcd spmfjbc hmt mt mftg tcd ajnmf` emsc, stdjl gr sjutd tcd spmfjbc hgr j lmfutd gr twg tg wmitsim`ctiy.

Rprmfnid spmfjbc wmtc sjit jfe pdppdr jfe gfmgf pgwedr> jee tcd bcmbndf argtc. Rprmfnid

tmijpmj hmidts im`ctiy wmtc sjit, pdppdr, jfe `jrimb sdjsgfmf`s. Jrrjf`d tcd hmidts gvdr tcd spmfjbc

jfe sprmfnid wmtc bcgppde tgljtg jfe simbde `rddf gfmgf. Bgvdr tcd ajnmf` emsc wmtc hgmi jfe

ajnd jt 24?H hgr 1? tg 14 lmfutds, gr uftmi hmsc hijnds djsmiy wmtc j hgrn.

1:


23/23

Ughu jfe Argbbgim - @iutdf Hrdd

Rdrvmf`s;8


Bjigrmds; :482

_rgtdmf; ? `

Bjras; ? `

Hjt; ? `

Rjturjtde Hjt; ? `

Rgemul; ? l`

Hmadr; ? `


Mf`rdemdfts

:/1 pgufe hrdsc argbbgim higrdts

:/5 bup gimvd gmi

: tjaidspggf lmfbde jrimb: bup bcgppde tgljtgds

2/5 bup rjtde Nrjht _jrldsjf bcddsd

: pjbnj`d gh Dxtrj Hmrl Ughu, bcgppde

sjit tg tjstd

`rgufe aijbn pdppdr tg tjstd

@iutdf hrdd pjstj

Mfstrubtmgfs

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