your type personalized cookbook type a: 150 healthy recipes for your blood type diet by dr. peter...

EatRight4YourType

PERSONALIZEDCOOKBOOK

EatRight4YourTypePERSONALIZEDCOOKBOOK

150+HealthyRecipesforYourBloodTypeDiet®

Dr.PeterJ.D’AdamowithKristinO’Connor

PhotographsbyKristinO’ConnorPreviouslypublishedasPersonalizedLiving

UsingtheBloodTypeDiet®(TypeA)

THEBERKLEYPUBLISHINGGROUPPublishedbythePenguinGroupPenguinGroup(USA)LLC375HudsonStreet,NewYork,NewYork10014,USA

Copyright©2013byHoop-A-Joop,LLCInteriorphotoscopyright©2012byKristinO’ConnorBLOODTYPEDIET®isaregisteredtrademarkbelongingtoPeterJ.D’AdamoAllrightsreserved.Nopartofthisbookmaybereproduced,scanned,ordistributedinanyprintedorelectronicformwithoutpermission.Pleasedonotparticipateinorencouragepiracyofcopyrightedmaterialsinviolationoftheauthor’srights.Purchaseonlyauthorizededitions.

BERKLEY®isaregisteredtrademarkofPenguinGroup(USA)LLCThe“B”designisatrademarkofPenguinGroup(USA)LLCPUBLISHINGHISTORYPreviouslypublishedineBookformatasPersonalizedLivingUsingtheBloodTypeDiet®(TypeA)byDrumHillPublishing,LLCin2012Berkleytradepaperbackedition:October2013

LibraryofCongressCataloging-in-PublicationDataD’Adamo,PeterJ.Eatright4yourtypepersonalizedcookbooktypeA:150+healthyrecipesforyourbloodtypediet/Dr.PeterJ.D’AdamowithKristinO’Connor;photographsbyKristinO’Connor.p.cm.ISBN:978-1-101-63592-61.Diettherapy.2.Nutrition.3.Bloodgroups.4.Naturopathy.I.O’Connor,Kristin.II.Title.III.Title:EatrightforyourtypepersonalizedcookbooktypeA.RM219.D2882013641.5’631—dc23

2013021050CoverdesignbyJasonGillCoverphotobyChristopherBierlein

BookdesignbyPaulineNeuwirth

Therecipescontainedinthisbookaretobefollowedexactlyaswritten.Thepublisherisnotresponsibleforyourspecifichealthorallergyneedsthatmayrequiremedicalsupervision.Thepublisherisnotresponsibleforanyadversereactionstotherecipescontainedinthisbook.

WhiletheauthorhasmadeeveryefforttoprovideaccuratetelephonenumbersandInternetaddressesatthetimeofpublication,neithertheauthornorthepublisherisresponsibleforerrors,orforchangesthatoccurafterpublication.Further,thepublisherdoesnothaveanycontroloveranddoesnotassumeanyresponsibilityforauthororthird-partywebsitesortheircontent.

Contents

Introduction

TypeAataGlance

FirstThingsFirst

BreakfastQuinoaMuesliNS

Blackstrap-CherryGranolaNS

Granola–NutButterFruitSlicesNS

BreakfastEggSaladNS

TurkeyBacon–SpinachSquaresNS

SwissChardandCreminiFrittataNS

Broccoli-FetaFrittataNS

Maple-SausageScrambleNS

HomemadeTurkeyBreakfastSausageNS

SavoryHerbandCheeseBreadPuddingNS

SpinachandZucchiniSouffléNS

PancakesNS

Cinnamon-OatCrêpesNS

PumpkinMuffinswithCarobDrizzleNS

Wild-RiceWafflesNS

Blueberry-MacadamiaMuffinsNS

CherrySconesNS

Pear-RosemaryBreadNS

LunchAdzukiHummusandFetaSandwichNS

MushroomandLeekSubs

FishFilletSandwich

BaconGrilledCheeseNS

GreensandBeansSaladNS

DandelionGreenswithRoastedRootsandHorseradishDressingNS

Roasted-ArtichokeGreekSaladNS

Salmon-SaladRadicchioCupsNS

SaladPizzaNS

BakedFalafelNS

RawKaleSaladwithZestyLimeDressingNS

CrunchyKohlrabiSpringRollswithSweetCherryDipNS

Feta,Spinach,andBroccoliniPieNS

FavaBeanStewNS

DinnerMacandCheesewithRoastedVegetablesNS

SpringPestoPastaNS

PumpkinGnocchiwithBasil-CranberrySauceNS

PastaCarbonarawithCrispyKaleNS

VeggieLasagnaNS

GrilledRadicchioandWalnut-SpinachPestoNS

NoodleswithPoachedSalmonandBasilCreamNS

Salmon–BlackBeanCakeswithCilantro-CreamSauceNS

Lemon-GingerSalmonNS

BakedMahimahiwithCrunchyFennelSaladNS

SearedTunawithFigandBasilChutneyNS

Parchment-BakedSnapperNS

FishTacoswithBeanandCrunchyFennelSlaw

SeafoodStewNS

SeafoodPaellaNS

GreenTea–PoachedChickenNS

GrilledChickenThighswithMintPestoNS

ChickenPotPiewithCrunchyToppingNS

Herb-CrustedTurkeyBreastStuffedwithShallotsandFigsNS

Crispy-CoatedTurkeyTenderswithApricotDippingSauceNS

TurkeySausage–ZucchiniBoatsNS

ShreddedTurkeyBakeNS

TurkeyChiliVerdeNS

TurkeyMoleDrumsticksNS

Shepherd’sPieToppedwithRoastedGarlic–WhippedCauliflowerNS

HeartySlow-CookerTurkeyStewNS

RedQuinoa–MushroomCasseroleNS

SproutedLentilStewNS

RiceandBeanLoafNS

Ginger-TofuStir-FryNS

TangyPineappleandTempehKabobsNS

MoroccanTofuTagineNS

Broccolini-StuffedTofuNS

Slow-CookerButternutSquash–LentilStewNS

BeanBurgersNS

SoupsandSidesThaiCurrySoupNS

Carrot-GingerSoupNS

RoastedParsnipSoupNS

MeltedMozzarella–OnionSoupNS

Broccoli–NorthernBeanSoupNS

TofuandShreddedEscaroleSoupNS

Wild-GrainSoupwithBasilPestoNS

CrunchyKohlrabiSlawNS

GrilledSesame-GingerBokChoyNS

Sweet-and-SaltyBrusselsNS

SouthIndian–CurriedOkraNS

BakedBeansNS

BaconandBeanCollardsNS

Garlic-CreamedArtichokeSpinachNS

RoastedAutumnRootsNS

RoastedBroccoliwithGarlic-BasilOilNS

RoastedChestnutsandRiceNS

RoastedPumpkinwithFriedSageNS

KohlrabiGratinwithSage-WalnutCreamNS

RatatouilleNS

WhippedPumpkinSouffléNS

RutabagaSmashNS

FennelHashwithTurkeySausageNS

PumpkinRaguNS

BrownRiceSaladNS

ForbiddenBlackRiceRisottoNS

HerbedQuinoaNS

Crisp-TenderVeggieQuinoa

MintandPumpkinTabboulehNS

RoastedEscaroleNS

CreamyRicePolentaNS

SnacksCheeseToastNS

SummerSquashSalsaNS

CruditésandCreamyGoatCheeseDipNS

AdzukiHummusNS

FlaxCrackersNS

CurriedEggSaladNS

FarmerCheeseandBeet-EndiveCupsNS

MarinatedMozzarellaNS

Rosemary-NutMixNS

BroccoliniWrappedwithCrispyWalnutBaconNS

ArtichokeBruschettaNS

CrispySpringVeggieCakesNS

HomemadeApplesauceNS

Stone-FruitSaladwithMint-LimeDressingNS

PearandAppleChipsNS

BakedGrapefruitwithHoneyandCinnamonNS

GrilledPineapplewithCinnamonSyrupNS

PeanutButter–RiceCakeswithMiniChipsNS

Carob–WalnutButter–StuffedFigsNS

DrinksandBeveragesPineappleSpaWaterNS

GreenDetoxJuice

Carrot,Kale,andGingerAppleJuiceNS

CoolingChamomileIcedTeaNS

MatchaMojitoTeaNS

SweetBasilandGingerTeaNS

ChaiSoyIcedCoffeeNS

BerryBonanzaSmoothieNS

CreamyPeanutButterSmoothieNS

TropicalKaleSmoothieNS

DessertsDeep-ChocolateBrowniesNS

Cherry-ChocolateFondueNS

ChocolateSaltedNutClustersNS

Cocoa-DustedChocolateTrufflesNS

FigBarsNS

Almond-CranberryBiscottiNS

ChocolateChipCookiesNS

BlueberryCrumbleNS

Apricot-CinnamonCharlotteNS

Carrot-PineappleCakewithChocolate-ChaiFrostingNS

MatchaCakewithChocolateFrostingNS

BuckwheatCrêpeswithRaspberryChutneyandChocolateSyrup

Upside-DownAlmondCakewithApricotGlazeNS

CreamyBerryRicottaNS

GingerRicePuddingNS

Stocks,Condiments,andSaucesHerbDressingNS

CitrusDressingNS

Carrot-GingerDressingNS

ChocolateSyrup

TangyTofuMarinade

CinnamonSyrupNS

ChickenorTurkeyStockNS

VegetableStockNS

BasicBreadCrumbsNS

UsefulToolsMenus

Substitutio

MenuPlanning

Four-WeekMealPlanner

ToolsFoodJournal

TrackingYourProgress

ShoppingList

TimetoThinkGreenQuickReviewoftheTerms

TipsforBuyingLocalandOrganic

DirtyDozen/CleanFifteen

SafeFoodStorage

CleaningUptheKitchen

AppendixI:AdditionalInformationontheBloodTypeDiet

DiscoverYourBloodType

SecretorStatus

CenterofExcellenceinGenerativeMedicine

D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc

www.dadamo.com—ForAllThingsPeterD’Adamo

AppendixII:Products

ProteinBlend™Powder—TypeA

Unibar®ProteinBar

CarobExtract™

Proberry3™Liquid

SWAMI©PersonalizedNutritionSoftwareProgram

AppendixIII:References

Acknowledgments

Introduction

Letfoodbethymedicine,andmedicinebethyfood.—HIPPOCRATES

FOODHASTHEpotentialtohealandstrengthenourphysicalbodies,supportourrecoveryfrominjuryandillness,andpotentiallychangeourgeneticdestinies.

Notonlydoesfoodprovidesustenanceandnourishment,itprovidesanopportunityforcreativeexpressionandcommunity,whetheritisindevelopingnewrecipesorwaystoprepareacertainfoodorinsharingamealwithothers.WhenIwroteEatRight4YourTypein1996,Iexploredtheconnectionsbetweenbloodtypeanddiet,andoutlinedspecificnutritionalprogramsforeachbloodtype.Sinceitwaspublishedfifteenyearsago,Ihavecontinuedtoresearchandwriteabouttherolethatfoodsplayinourlives,andIhavetriedtocreatesupportmaterialsandguidanceforpeoplewhofollowtheBloodTypeDiet.

In1998,IwroteCookRight4YourType,whichactedasahandbookformyreaders,providingrecipes,cookingtips,andplanningguidelinestohelpnavigatetheprocessoffoodplanningandpreparation.IalwayswantedtotakethisfurtherasIfelttherewasanaestheticqualityaboutfoodandfoodpreparationthatshouldbereflectedinabook,notjustwithgreatrecipesbutalsowithbeautiful,four-colorphotographythatcelebratesfood.Aboutthreeyearsago,ImetKristinO’Connor.Althoughshecametoseemeasapatient,ourconversationturnedtofollowingtheBloodTypeDiet,cooking,foodpreparation,andtheworkshewasdoingasapersonalchef,foodstylist,andfoodblogger.

Iwasimpressedbyherdedicationtonutritionandhealthyeatingandbyherabilitytosimplifythefoodpreparationprocess,whichforsomepeoplecanbequitedaunting.Overtheensuingmonthsasweworkedtogetherasdoctorandpatient,ourconversationsreturnedagainandagaintofood.IfeltthatIhadfoundinKristintheperfectpersontocollaborateonabookprojectthatwouldblendthescientificconceptsoftheBloodTypeDietwiththeartistryofcookingtocreateavisuallystunningcookbookspecificallydesignedforeachbloodtype.KristinhasapassionfortheBloodTypeDietthatisunparalleledandanencyclopedicknowledgeofthefoodlistsforeachofthebloodtypes.Sheiscreativeandresourceful,andsheappreciatesandrespectstheneedforfoodtobothtastedeliciousandbenourishing.

Forthepastyear,Ihavebeenenjoyingtherecipesincludedinthebooks,andIhavetosaythatI’vebeenknockedoutbyhowdelicioustheyare.Theyarealsoeasytoprepare,asIknowmostofushavelimitedhoursinthedayforfoodplanningandpreparation.Therecipescontainedinthesebooksaresuitableforanindividualandforfamilies,aswellasforspecialeventsandentertaining.Additionally,therearehelpfulfoodpreparationtips,suggestionsforhowto

Additionally,therearehelpfulfoodpreparationtips,suggestionsforhowtoorganizeyourkitchen,foodstorageguidelines,andsuggestedresourcesthatcanmakemealplanningandpreparationeasier.Mygoalhasalwaysbeentoprovideaccessibleinformationthatiseasytoincorporateintodailylife,andIbelievethatKristinhasaccomplishedthis.

Thesecookbooksrepresentnewfoodandhealthylifestylepossibilitiesformyreaders;theycombinethesciencebehindtheBloodTypeDietwithKristin’sexpertisenotonlyasachefbutasabelieverandfolloweroftheseconcepts,andpackagestheminabeautiful,four-colorformat.Therecipescontainedwithinareappropriateforyourbloodtypeandcompliantwiththefoodlists,andtheyaredeliciousandmadewithlove—loveoffood,loveofhealth,andloveofsharingthiswithothersonbothKristin’sandmypart.

Iinviteyoutojoinusonthecontinuedjourneyofpersonalizedliving.Iamconfidentthatyouwillfindatrustedcompanioninthesecookbooks,onewhowillmakeyourlifericherandhealthierasyouexperimentwiththerecipesthatweredevelopedspecificallytoberightforyourtype.

TypeAataGlance

PEACEFUL.ITISthebestadjectiveIcanthinkoftodescribetheTypeAdietandlifestyle,essentiallymaintainingbalanceinlifethroughamostlyvegetariandiet;light,relaxingexercise;andeatingfrequentsmallmeals.I’msure99percentofyouliveamuchdifferentlife;oneintherealworldwithbusyschedulesandpossiblylittletimeforrelaxation.Nottofear,eatingandlivingasaTypeAinourfast-pacedworldiscertainlyachievablewithalittleguidance.Let’sstartwithwhattoeat.

TypeAsthriveonadietfullofsoyprotein,freshvegetables,wholegrains,andfruits.Toenhancetheeffectsofthisprimarilyvegetariandiet,itisbesttoeatthesefoodsintheirmostnaturalstate:freshandorganic.Thisisnottosaythatyoucannoteatanyanimalproteins,bothchickenandturkeyareNeutrals,whichmeansthateatingthemonceinawhilewillprovideyourbodywithaddedproteinandnotharmyou,buttheyarenotfoodsthatpromotehealthforTypeA.Cod,salmon,whitefish,andtroutareafewexamplesofseafoodthatareBeneficial,whilethereareseveralmorethatareNeutraltoTypeA,addingdiversitytoatypicalvegetariandiet.

EatingforhealthandweightlossforTypeAaretrulyintertwined.OneofthehealthissuescommonforAsisanoverlysensitiveimmunesystemaswellasapropensityforagreaterreactiontostress.Whenourbodiesfeelstressinanyform,whetheritisthroughexercise,emotionalhighsandlows,orpressureatwork,thephysiologicalresponseisanincreaseinthestresshormonecortisol.Whenfunctioningproperly,cortisollevelsarethehighestinthemorninganddecreasethroughouttheday.TypeAs,however,arepronetoelevatedlevelsofcortisol,whichdisruptsbloodsugarandcreatessusceptibilitytowarddiabetes(typesIandII).Inanefforttomaintainbloodsugarbalance,itisessentialforAstoeatsmallmealsmorefrequentlyduringtheday.Reducingcortisollevelswill

alsoresultinweightloss.Ifyouhaveeverseenadvertisementsthattalkaboutweight-losspillsthatreducecortisolandthusreducefat,especiallyaroundthebelly,thenthismightberingingabellforyou.Luckily,youdonotneedtorunoutandbuypillsbecauseyounowhavethesecret…theBloodTypeDiet.

TheBloodTypeDiethastakenpersonalizednutritiontoahigherlevelwiththeintroductionoftheinfluenceSecretorStatushasonourhealth.Approximately80percentofthepopulationareSecretors,whichmeansthatthemajorityofussecreteourblood-typeantigensinourbodilyfluidssuchassalivaandmucus.AsIexplaininLiveRight4YourType:

Subtypingyourblood,especiallyyourSecretorStatus,providesanevengreaterspecificityofidentification.Yourbloodtypedoesn’tjustsitinertinyourbody.Itisexpressedincountlessways…Asimpleanalogywouldbeafaucet.Dependingonthewaterpressure,thefaucetmightpourordribble…Inthesameway,yourSecretorStatusrelatestohowmuchandwhereyourbloodtypeantigenisexpressedinyourbody.

BeingaSecretormeansthatyoucanimmediatelyattackviruses,bacteria,andotherforeignbodiesastheycomeincontactwithyourbody,throughsecretionsinyoursaliva.Non-Secretorsdonothavethisfirstlineofdefense;however,theirinternaldefensesaremorepowerfulthanSecretors.AllofthismeansthattherearesomefoodsthataresuitableforSecretorsthatmaynotbeforNon-Secretors(NS)andviceversa.Toaddressthis,wehavetaggedallrecipesinthisbookthatareappropriateforNon-Secretors,andwhenpossible,substitutionsareprovidedtomaketheotherrecipesacceptableandhealthfulforNon-Secretors.

Reducingstressisobviouslymorethanwhatyoueat.Especiallyinaworldwithexcessivestimulation,noise,crowds,andbusylives,itisimportanttomakestressreductionapriorityifnotadailyhabit.TherearerelaxationDVDstolistento,yogaclassesortapes,meditationtechniquesreadilyavailableonline,andnewformsofcalmingexercisepoppingupallthetime.Thetoolsareoutthere;it’suptoyoutofigureoutwhatworksforyourlifestyleandinterests.

Inthisbook,youwillfindrecipes,menus,andtoolsspecificallydesignedforyourTypeAdietandSecretorStatus.PleaserefertoyourSWAMI©PersonalizedNutritionSoftwareProgramguideifyouhaveone(SWAMIisaproprietarysoftwareprogramdesignedtoproduceaunique,one-of-a-kinddietprotocolbasedonyourbloodtype,aseriesofbiometricmeasurements,andyourpersonalhistory.Formoreinformation,seepage234intheAppendix).Thegoal

istomakelifeeasierforyouonceyoubeginyourBloodTypeDiet,sodiveinandenjoy.

FirstThingsFirst

BeneficialFoodsHereisalistofbasicstokeepinyourkitchenwiththethoughtthattherewillbetimeswhenmealshavetobespontaneous.IfyouhaveessentialsfromyourBeneficialandNeutrallistsonhand,nomatterwhatyoumake,itwillbesomethinggoodforyou.

Let’sStartwiththeFridge

SaladBasePickyourfavoritegreensormixitupeachtimeyougotothegrocerystore,keepingthesesaladbaseoptionsinmind:

ChicoryEscaroleRedleaflettuceRomaineSpinachThiswillgiveyouagreatstarttoalast-minutesaladoranaddedcrunchtoa

sandwich.

RoastedVegetablesThebestthingyoucandoforyourselfistokeephearty,freshvegetablesonhandtoroastfordinner,makeinbulktoaddtoyourlast-minutesaladthenextday,oraddtoafrittataforbreakfast.Roastedvegetablesareaterrificleftovertokeeponhand.Mostvegetablesworkwellwhentossedwitholiveoilandseasalt

androastedina375degreeovenfor12to20minutes(dependingonthesizeanddensityofthevegetables).HereareafewthatarebothBeneficialtoTypeAandtakewelltoroasting:BENEFICIALS

ArtichokeheartsBroccoliBroccoliniCarrotsFennelKaleOnionParsnipPumpkin

NEUTRALSAsparagusBeetsBrusselssproutsCauliflowerCeleriacRutabagaSquashZucchini

KeepingafewofthesevegetablesinyourfridgeeachweekwillcomeinhandyandisaperfectwaytoaddmoreBeneficialstoyourdiet.

FruitFruitisaperfectsnackpairedwithnutsornutbutters,butyoucanalsousefruittomakedessertsoradddriedfruittocerealorsalads.Somefruitsevenworkwellinsavorydishes.

BENEFICIALSApricotsBlackberriesBlueberriesBoysenberriesCherriesCranberriesFigs(Dried)Grapefruit

GrapefruitLemonsLimesPineapplePlumsPrunes

MilkAlthoughTypeAsarenotallowedcowmilk,alternativemilksaregreattohaveonhandforsmoothies,cereal,somesoups,andbakedgoods.AcceptablemilkoptionsforyouasTypeA:BENEFICIALS

SoyMilkNEUTRALS

RiceMilkAlmondMilk

ExtrasWhataboutthosethingsweallhavehangingaroundinthedoorofourfridgelikesaladdressings,condiments,andrelishes?Tossoutthosechemical-heavybottlesandjarsandreplacethemwithfreshandtastyhomemadeversions.Hereareafewthingsthatwillsaveyourtastebudsfromboredom:Carrot-GingerDressingNS*CitrusDressingNS*Freshherbs:basil,oregano,parsley,thymeGheeGroundflaxseeds

HerbDressingNS*LemonsOliveOil/LightOliveOil

ProteinTheTypeAdietisbasedonvegetableproteins,heartygrains,andfresh,purefruitsandvegetables.Thatsaid,maintainingabalanceofprotein,carbohydrates,andhealthyfatinyourdietisstillessential.Understandingwheretofindvegetableproteinsmaybeanewadventureforyou,sobelowisalisttogetyoustarted.Trytodiversifyyoursourcesofprotein,justasyouwouldifyouremainedameateater.Notmanypeopleeatbeefeverynightfordinner,sotrynottosticktoonekindofproteinhere.YoucanaddafewNeutralstothislist,butfocusontheBeneficialsasoftenaspossible.

Pleasenotethatitisrecommendedthatallpoultrybeorganicandallbeefbegrassfedandorganic.

BENEFICIALS

Soy(soycheese,soymilk,tempeh,tofu)Beans(adzuki,black,black-eyedpeas,fava,lentils,soybeans,pinto)Nuts

(peanuts,walnuts)Nutbutters(peanutbutter—Beneficialoralmondbutter—Neutral).

Almondbutterisinexpensiveandeasilyfoundinsupermarketsornaturalfoodstores.IfyourSWAMIpersonalizednutritionplanindicatesonetypeofnutthatisBeneficialabovetherest,usethatoneandmakeyourownbutterinthefoodprocessor.

Seafood(carp,cod,mackerel,monkfish,perch,pickerel,pollack,redsnapper,salmon,sardine,snail,trout,whitefish,whiting)

NEUTRALS

Cheeses(mozzarella,feta,goat,kefir,ricotta,farmercheese,yogurt).IfyouuseSWAMIpersonalizednutritionreport,therecouldbecheesesthataremoreorlessBeneficialthanothers,sofocusonthose.

EggsPoultry(chicken,Cornishhen,turkey)

FillingupYourFreezer

SmoothiesMakingsmoothiesisagreatalternativeforbreakfastoradelicious,protein-filledsnack.Whenfruitisinseason,freshfruitcanbeused,however,mixsomefrozenfruitsandvegetablesintothesmoothieforathickerconsistency.

BENEFICIALSApricotsBlackberriesBlueberriesCherriesFigsKalePineappleSpinach

NEUTRALSAvocadoDatesPeachesRaspberriesStrawberries

LeftoversIt’salwayshelpfultodoubletherecipewhenmakingfoodsthatfreezeeasilysuchas:

ChiliCookiesCrackersLasagnaMuffinsPestoSaucesStew

PestocanbestoredinBPA-freeicecubetraysforindividualservings.Inthefollowingpagesyouwillfindmoreinformationonsafefoodstorageaswellassuggestionsforcookinginbulk.

ProteinItishelpfulforweeknightdinnerstokeepatleastafewproteinoptionsinthefreezer.Todefrostpoultryorseafood,takethemoutthedaybeforeandputthem

freezer.Todefrostpoultryorseafood,takethemoutthedaybeforeandputthemintherefrigerator.BENEFICIALS

Turkey(groundturkey,tenderloins)Seafood(carp,cod,mackerel,monkfish,perch,pickerel,pollack,red

snapper,salmon,sardine,snail,trout,whitefish,whiting)

TimetoGetinThatPantrySnacksThefirstthingweallgointothepantryforistograbaquickbiteontherunorpackasnacktoshipofftoschoolwiththekids.Itisimportantthatthesemiddaytreatsarebalancedandwholesome,especiallytokeepyourbloodsugarbalanced,sothebestwaytomakethathappenistostockthatpantryright.HereareafewstaplesforTypeA:BENEFICIALS

BrownricecakesDarkchocolate(70percentorhigher)Driedfruit(apricots,cherries,figs,prunes)FlaxseedsFreshfruit(pineapple,blueberries,cherries,grapefruit,plums)Nuts(walnuts,peanuts,almonds,pecans,macadamias)

PeanutbutterPumpkinseeds

Ifyouwanttoprepaheadforthosetimeswhenyouareinarush,make

Ifyouwanttoprepaheadforthosetimeswhenyouareinarush,makeindividualservingsofcombinationsofnuts,driedfruit,andmaybeevenalittledarkchocolate.Storeinsmall,glass,sealablecontainersandtaketheminthecar,ontheplane,oranywhereyouareheaded.

BreadAsaTypeA,youareamongthefewwhocantoleratewheat.Thatbeingsaid,itisaNeutral,soifyouwanttofocusongrainsthatareBeneficialtoyourdiet,optforEzekielbreads(madefromsproutedwheat)orbreadsmadeofoatorryeflour.PleasenotethatthecommercialversionofEzekielbreadnowaddswheatgluten,sobesuretocheckingredientlistsforpotentialAvoidfoodsadded.

DrinksYetanotherreasonyouareluckytobeTypeA:coffeeandredwineareactuallyhighlyBeneficialforyou.Ofcourseit’snotadvisabletodrinkeitherofthemthroughouttheday,soasidefromwater,whenyouwanttoaddalittleflavortoyourbeveragerepertoire,dabbleintheseBeneficialteasorfruitjuices,plainorwithatouchoflemon/limeormint.Infact,asaTypeA,itisagoodideatostartthedaywithwarmwaterwithasqueezeoflemon.Afewrecipesforteascanbefoundinthisbook.

BENEFICIALS

AloejuiceCoffeeFruitjuice(blackcherry)RedwineTeas(chamomile,dandelion,echinacea,green,ginger,ginseng,

chamomile,ginseng,rosehip)

Grains/LegumesWholegrainsandlegumesareBeneficialtoyourdiet,sotrytoincorporatethemwhenyoucan.Alwayskeeptheseingredientsonhandsotheyarereadilyavailableforyouruse.BENEFICIALS

Beans(adzuki,black,black-eyedpeas,fava,lentils,soybeans,pinto)Wholegrains(buckwheat,oatflour,oatmeal,ryeflour)NEUTRALS

Wholegrains(barley,corn,couscous,millet,quinoa,rice,wheat,spelt)

SeasoningsMakinghealthyfoodtastegoodisnon-negotiable.Onequicktrickisknowingyourwayaroundyourspicecabinet.Herbsandspicesarecaloriefreeandflavorpacked.ThespiceslistedbelowalsohappentobeterrificforyourTypeAbody.KeepajarofhomemadeBasicBreadCrumbsonhandforaquicktoppingonacasserole,touseasturkeybreadingortobreadseafood.Oliveoilisalsoagoodthingtokeeponhand.Additionally,asmuchaswewouldliketorepressoursweettooth,itisanunrealisticexpectationformost,sostockuponnaturalsweetenerslikeagaveandmaplesyrup,butusesparingly.

BENEFICIALSAgavenectarBasicBreadCrumbsNS(page210)Blackstrapmolasses

HoneyMaplesyrupMisoOliveoilSoysauceVanillaSpices(garlic,ginger,horseradish,mustard,tamari)NEUTRALSSpices(allspice,basil,bayleaf,caraway,cardamom,chives,cinnamon,

clove,coriander,nutmeg,oregano,paprika,peppermint,saffron,rosemary,sage,tarragon,thyme,seasalt)

RecipeIdeasforLast-MinuteCooking

Time-SavingTricksMaketheserecipesinbulkandstoreinyourfreezertograbonthego:Flaxchips,smoothiesinindividualportions,bakedgoods,granola,soups,casseroles,sauces,pestoinice-cubetrays,andstews.

Whenmakingdressingsorcondiments,doubleortripletherecipeandstoreitintherefrigeratorforfutureuse.Ifyouaremakingtherecipewithonelemon,youmightaswelldoitwiththreeandsaveyourselftheprepandclean-upagainandagain.

UtilizeRoastedVegetablesLet’sreemphasizeherehowamazinglyusefulleftoverroastedvegetablescanbe.Notonlyaretheyreadytobethrownintojustaboutanydish,buttheyaddtremendousflavorwithnoeffortwhatsoever.Hereareafewexampleswhereyoucantossinroastedvegetablesandhaveatastynewdish:

CasserolesColdpastasaladCrêpesFrittataLettucewrapsOmeletsPizzaQuichesRicesaladsSaladsSoufflésSpringrollsTacosVegetabletartsNexttimeyoumakeroastedvegetablesfordinner,doyourselfafavorand

doubleuponthatrecipe.

ReviewYourStockNowthatyouhavethebasics,it’stimetotakealookatsomeoftheAvoids.You

havelivedyourwholelifeeatingwhateveryouwant.Nowyouopenyourcabinetsandthink,howdoIstartover?,buttheanswerissimple:youdon’thaveto.Youjusthavetoemphasizethehealthychoicesthatyouarenowprivyto.YoushouldditchanythingthatiscategorizedBestAvoidedforyourtype;listedbelowareafewplaceswhereAvoidsmaybelurkingandreadytosabotageyourotherwiseperfect,newdiet.

Openupthefridge—takeinventoryofallcondiments,sauces,stocks,andotherprocessedfoods.Openthepantry—familiarizeyourselfwithingredientsinyoursnacks,cereals,pastas,spices,andotherfoods.Openthefreezer—removefrozendinners.Justdoit.Youcanbesuretheyarenotdoingyouanygood.Otherthanthat,thesameapplieshereasabove:evaluatewhatyouhave,andreviewingredientsjusttogetyourselfacquaintedwithwhatyouaredealingwith.

Onceyouhavedonethat,takeoutallquestionablefoodsandlinethemuponthecounterortable.RefertoyourTypeAdietinthebookEatRightForYourType,oryoucanuseTypeBaseFoodValuesonline(www.dadamo.com).Ifyoudohaveapersonalizedplan,refertoyourSWAMIreferencebook.CheckoutyourAvoids,asthiswillbethemostefficientwayofeliminatingthosefoodsthatarebestAvoided.

Hereisarundownofsomeofthemainoffenders:

MeatTheveryfirstthingTypeAsnoticeandeitherbecomeexcitedaboutorcringeoveristhatitisbesttogiveupbeef.Unlessyouhaveaveryacuteillnessthatrequiresimmediate,strictadherencetothediet,itisokaytoeaseintothis.TakeyourtimeandfocusonthefoodsthatareBeneficialtoyouandtrytoeatthemasoftenaspossible.Ifgivingupmeatisdifficulttoenvision,understandthe80/20rule…unlessyouareacutelyill,eatingrightforyourbloodtype80percentofthetimewillgiveyoufullresults.Thelastthingwewantisforyoutostressout,ornotstartthedietovereliminatingmeat.

VinegarYouareaTypeA,andvinegarisanAvoidforyou.Iknowyoumightbecringingatthethoughtoflivingsansvinegar—IknowIwas.Butdon’tfret;Iwillgiveyourecipestofillthevoid.Fornow,let’sgetitoutofyourkitchen—outofsight,outofmind.So,thebigquestionis,wheredoesvinegarlurkwhen

thewordvinegarisnotinthename—asinbalsamic,redwine,applecider,orricewinevinegars?

Thefollowingfoodscancontainvinegar:

ChilisaucesCocktailsauceKetchupMayonnaiseOlivesPicklesPickledvegetablesPreparedhorseradishPreparedmustardRelishesSaladdressingsSteaksauceWorcestershiresauce

Peppers(Spice)Althoughmostvegetablesarehealingforyourbody,peppersarenotamongthem.Therearemanyvarietiesofpeppers,fromsweetbellpepperstospicychipotle,sothisisjustalittleremindertobewaryofanythingspicy.TheonlyexceptionstopepperinyourdietaretwoNeutrals:paprikaandpimientopepper.Youwillseethembothintherecipesinthisbook;theyareacceptableforyourtype.

TheRestOtherthanmeat,vinegar,andpeppers,itwillbestraightforwardtodeterminewhattotakeoutofyourcabinets,fridge,andfreezer.TakethetimetogothroughyourlistofAvoidsandremovethemfromyourhouse.Ifyouhavecannedgoodsandnon-perishables,youcandonatetoyourlocalfoodbank.Tofindafoodbankinyourarea,goto:http://feedingamerica.org.Again,unlessyouareacutelysickandcanapplythe80/20ruletosavemoneyyoucanphaseouttheAvoidsbyonlyeatingthemonceinawhileuntiltheyaregoneandthenfillingyourcabinetswithonlyNeutralsandBeneficials.

Youshouldbeallclearedout,sonowyouarereadytogotothestoreandgrabafewessentialstofillinthegaps.

HowtoReadTheseRecipesThiscookbookforthebloodTypeAindividualisdesignedtobeaspracticalandhelpfultotheBloodTypedieteraspossible.Wetookintoconsiderationthatmanyfamiliescouldbecookingformultiplebloodtypesorpreparingmealsforfriendswithvaryingbloodtypes.Inordertomakedoingsopractical,eachoftheEatRight4YourTypecookbookscontainsthesameorsimilarrecipeideaswithdifferentexecutionstosuittheneedsofeachbloodtype.Youwillfindtherecipetitlesalmostidenticalineachbook;however,ingredientsandmethodsmightvaryquiteabit.TherearemanyrecipesthatareBeneficialacrosstheboardandaremarkedwitha(A/B/AB/O)toidentifythattheyareuniversaltoeverytype.Forexample,everybloodtypehasapancakerecipe;however,theTypeArecipehasBeneficialgrainsthatmightbeontheAvoidlistforothertypes,soeachrecipecontainsdifferentflours.EveryrecipeisalsowrittentocontainasmanyBeneficialfoodsaspossible,whileunderstandingthattasteisstilloftheutmostimportance.Afterall,youarenotgoingtobeinclinedtodiveintoakalecookie,butyouwon’tbeabletoresistPastaCarbonarawithCrispyKale.Thepointisthatwewantyoucomingbackformoreeachtimetoseethateatingrightforyourbloodtypeisasfarfromsacrificeasisindulginginabarofchocolate.

Asyoumakeyourwaythroughthisbook,youwillnoticethatonceinawhilethereisahighlightedsectioncalled“FeaturedIngredient.”Thereareseveralingredientsusedinthisbookthatyoumaynothavecomeacrossbefore,somethatareBeneficialforyourdietandsomethatareBeneficialforyourtastebuds.Inanefforttofamiliarizeyouwiththeseingredients,thereisabriefsummaryexplainingalittleaboutwhatthatingredientis,andhoworwhyitisused.Don’tbeafraidtoexperimentwithunfamiliarterritory;letthisbookbeyourguideasyouopennewculinarydoors.

ManypeoplewhofollowtheBloodTypeDiethaveseenmeorusedthetestsonmywebsite(www.4yourtype.com)tocreateaspecificdietplanforeachindividual.Ifyouhavedonethat,youhaveaSWAMIpersonalizednutritionreportthatmayvaryslightlyfromthegeneralTypeAdietbecauseittakesintoconsiderationfamilyandmedicalhistory,SecretorStatus,andGenoType.(TheGenoTypeisafurtherrefinementofmyworkinpersonalizednutrition.Itusesavarietyofsimplemeasurements,combinedwithbloodtypestatustoclassifyindividualsasoneofsixbasicEpigenotypes:theHunter,Gatherer,Teacher,Explorer,Warrior,andNomadtypes.)DuetothevariationsinBeneficial,Neutral,andBestAvoidedfoods,theremaybesomerecipescontainingingredientsthatdonotsuityouasanindividual.Pleasedonotskiptheserecipesentirely.Thereisalwaysawaytomakequickandeasysubstitutions.(See

“UsefulTools:Substitutions,”page213.)Asaquickpieceofadvice,vegetablescanbeeasilyswappedout—leafygreensforotherleafygreens,aspecifictypeofbeansforanotherorinsomecases,simplyomittedfromtherecipeifitisnotastarcomponent.

YouwillseethatrecipesarealsotaggedaccordingtoSecretorStatus.SomerecipesarenotappropriateforNon-SecretorsbutarefineforSecretors(seetherecipelegendonthefollowingpage).Inmostinstanceswhenthisisthecase,therearesimplesubstitutionstoadapttherecipeforNon-Secretors.Inafewcases,however,therecipewillbeanAvoidaltogetherforaTypeANon-Secretor.

Inmanyoftherecipesinthisbook,youwillseeseasaltwrittenas“seasalt,totaste”andmightbewonderingwhatthatmeansorhowmuchtoadd.Saltcanmakeorbreakyourdish;ifyouaddtoomuch,thereisnogoingback.Addalittleatatime;tasteandaddmoreifneeded.Whatisalittle?Well,startwithpinchingabitbetweenyourfingersandsprinklingitintoyourdish,giveitaminutetoincorporate,andthentaste.Ifyouweretomeasureapinch,itwouldbealittlelessthan1⁄8teaspoon.

Asyouknowatthispoint,oneofthemajorchangesformostpeoplefollowingtheTypeAdietisbecomingmeat-free.Throughoutthebook,recipesthatcouldusemeatasastaringredientarereplacedwithtofu,tempeh,orsomekindofpoultry.Ifyouhavethereactiontotheideaoftofuortempehthatmostpeopledothefirsttimetheyseeit,thismaybeaveryunappealingswapforyou.Thebestpartabouttofuisthatitisablankcanvasforanyofyourfavoriteflavorcombinations.Whenmarinatedinsoy,honey,andginger,forexample,andthensearedinabitofoliveoil,tofuistransformedintoadeliciousanddesirablemeal,oneyouwillcertainlynotshunthenexttimearound.

Remembertoreadeachrecipeinitsentiretybeforemakingittoensureyouknowhowmuchtimeitwilltakeandifthereareanyingredientsyouwillneedtobuyaheadoftime.Finally,enjoymaking,eating,andsharingtheserecipes.

RECIPELEGEND:

An*isusedwhenarecipeingredientneedsfurtherinstruction,substitution,orcomment.Thisinformationisfoundatthebottomofarecipe.AllrecipesareappropriateforTypeASecretors.representsarecipethatisappropriateforTypeANon-Secretors.

RecipeingredientsthatareNOTappropriateforTypeANon-Secretorsarenotatedwithappropriateacceptablesubstitutionswithinrecipe

ingredients.

AREVIEWOFTHEFOODLISTSThroughoutthisbookwerefertoanumberofplacestofindthecomprehensivefoodslistsfortheBloodTypeDiet.Here’sarecapofwhereyoucanfindthelistssoyoucanusetheonethatisrightforyou:

EatRight4YourType,whichprovidestheentrypointintotheBloodTypeDietLiveRight4YourType,whichincorporatesthevalueoftheSecretorStatusBloodTypeAFood,Beverage,andSupplementListsfromEatRight4YourType,ahandypocketguidewiththebasicfoodlistsChangeYourGeneticDestiny(originallypublishedasTheGenoTypeDiet,whichprovidesafurtherrefinementofthedietbyusingbloodtype,secretorstatus,andaseriesofbiometricmeasurementstofurtherindividualizeyourfoodlists)SWAMIPersonalizedNutritionSoftware.Designedtoharnessthepowerofcomputersandartificialintelligence,usingtheirtremendousprecisionandspeedtohelptailorunique,one-of-a-kinddiets.Fromitsextensiveknowledgebase,SWAMIcanevaluatemorethan700foodsformorethan200individualattributes(suchascholesterollevel,glutencontent,presenceofantioxidants,etc.)todetermineifthatfoodiseitherasuperfoodortoxinforyou.Itprovidesaspecific,uniquedietinaneasy-to-read,user-friendlyformat,completewithfoodlists,recipes,andmealplanning.

Breakfast

QuinoaMuesliNS Blackstrap-CherryGranolaNS Granola–NutButterFruitSlicesNS BreakfastEggSaladNS TurkeyBacon–SpinachSquaresNS SwissChardandCreminiFrittataNS Broccoli-FetaFrittataNS Maple-SausageScrambleNS HomemadeTurkeyBreakfastSausageNS SavoryHerbandCheeseBreadPuddingNS SpinachandZucchiniSouffléNS PancakesNSCinnamon-OatCrêpesNS PumpkinMuffinswithCarobDrizzleNS Wild-RiceWafflesNS Blueberry-MacadamiaMuffinsNS CherrySconesNS Pear-RosemaryBreadNS

reakfastrecipeswerewrittenwithdiversityinmind,sothatyoudonotendupeatingthesamethingeveryday.Theideahereistoalternate:onedayeggs,thenextquinoaorgranola,andsoon,inordertokeep

providingyourbodywithdifferentnutrientseachday.Youwillprobablynoticethebiggestchangesintheserecipesarethetypesofflourused.Don’tbeintimidated;tryonesimplerecipelikethepancakestogetyourfeetwetandmoveontotherest.Onceyouhavethenewflouronhand,therestisjustlikeanyotherrecipe.

QuinoaMuesli

1⁄2cupquinoa1⁄2cupwater1⁄2cupalmondmilkplusmoreifneeded1⁄4teaspoonseasalt2tablespoonsdriedcherries1tablespoondriedcranberries2tablespoonssliveredalmonds2tablespoonschoppedwalnuts1⁄4teaspooncinnamon2teaspoonsmaplesyrup1⁄4cupcrunchyricecereal

1.Rinsequinoa.Inasmallsaucepan,addquinoa,water,almondmilk,seasalt,cherries,andcranberries,andbringtoaboil.Cook10minutes,turnofftheheat,andletsitanadditional4to5minutes.Quinoawillabsorballthewaterandbecomelightandfluffywhendone.

2.Whilethequinoacooks,toastalmondsandwalnutsinadryskilletovermediumheatforabout2minutesoruntilslightlygoldenbrown.Watchnutscarefully;theyhaveatendencytoburneasilybecauseoftheirhighfatcontent.

3.Fluffcookedquinoawithafork,andaddtoastednuts,cinnamon,andmaplesyrup.Topwithcrunchyricecereal,andaddmorealmondmilk,ifdesired.

4.Serveimmediately.SERVES2

Blackstrap-CherryGranola

4cupscrispyricecereal1cupchoppedwalnuts1cupchoppedpecans1⁄4cupwholeflaxseeds1⁄4cupblackstrapmolasses2teaspoonsoliveoil1tablespoonagave1⁄8teaspoonseasalt1⁄4cupwater1cuphalveddriedcherries1⁄2cuphalveddriedcranberries

1.Preheatovento350degrees.Lineasheetpanwithparchmentpaperandsetaside.

2.Inalargebowl,combinericecereal,walnuts,pecans,andflaxseeds,andsetaside.

3.Inasmallsaucepan,warmmolasses,oliveoil,agave,andsaltwithwaterovermediumheatforabout2minutes,whiskingtocombine.

4.Pourtheliquidovergranolamixture,tosstocoat,andspreadontopreparedpan.Bake10minutes.

5.Takegranolaoutoftheoven.Toss,andplacebackintheoven,reducingthetemperatureto300degrees.

6.Bakeanadditional25minutes.

7.Tossgranolawithcherriesandcranberries.8.Servewarmorcoolfully,andstoreinanairtight,glasscontainerforupto2weeksorinthefreezerforupto2months.

YIELDS32(1⁄4CUP)SERVINGS

Granola–NutButterFruitSlices

3tablespoonspeanutbutter1⁄3cupgranola*1⁄4teaspooncinnamonSeasalt,totaste1pear1apple1lemon

1lemon

1.Combinepeanutbutter,granola,andcinnamon,untilgranolaisevenlycoated.Seasonwithseasalttotaste.

2.Thinlyslicepearandappleinto1⁄4-inchrounds.Cutlemoninhalfandrubcutsideonfruitpiecestopreventbrowning.Spoon1to2teaspoonsofthegranolamixtureonfruitandenjoy!

SERVES4

BreakfastEggSalad

dressing:1⁄2teaspoonmustardpowder1tablespoonoliveoil1tablespoonlemonjuice1tablespoononion,gratedSeasalt,totaste

Seasalt,totaste2teaspoonsoliveoil1⁄2cupcookedorcannedblack-eyedpeas,drainedandrinsed3largehard-boiledeggs1⁄4cupgratedmozzarellacheese1tablespoonchoppedparsley2cupsmixedbabygreensSeasalt,totaste

1.Whisktogetheralldressingingredients,andsetaside.

2.Inasmallskillet,heatoliveoilovermediumheat.Toastblack-eyedpeasfor2to3minutesuntilwarmandslightlycrunchy.Setaside.

3.Removeeggsfromshells,anduseaforktobreakapartinabowl.Addbeans,cheese,andparsleytoeggs,andtosswithdressing.Seasonwithseasalt,totaste.Serveovermixedbabygreens.

SERVES4

TurkeyBacon–SpinachSquares

Nonstickcookingspray3stripsturkeybacon3largeeggs

3largeeggs3largeeggwhites2teaspoonsoliveoil2cupsfreshspinachSeasalt,totaste1⁄4cupmozzarellacheese4slicesEzekielbread,toasted

1.Heatalargeskilletovermediumheatandcoatwithnonstickcookingspray.2.Oncetheskilletishot,addbaconandletcook3to4minutes,flip,andcookanadditional2to3minutesontheoppositesideforcrispybacon.*Removefrompan,letcool,crumble,andsetaside.

3.Whiskeggsandeggwhitesinasmallbowl.Inthesameskilletasthebacon,addoliveoilandreduceheatslightly.Addspinachandsauté2minutes,seasonmixturewithseasalt.Poureggsoverspinach,cookinggentlyuntildone,about2additionalminutes.Turnoffheatandaddreservedbaconandcheese.

4.Spoonmixtureontoastandserveimmediately.SERVES4

featuredingredient

turkeybacon(nitrate-/preservative-free)

Notallturkeybaconisthesame.Therearemanytypes/brandsonthemarket,butmostareartificiallyderived,loadedwithsaltandpreservatives,andfullofnitrates…allthingsyouabsolutelydonotwanttobeeating.Thereareafewcompaniesthatmaketurkeybaconwithouttheseunhealthyandartificialadditives;theycanbefoundatyourlocalnaturalfoodstoreandinsomemainstreamgrocerystores.

SwissChardandCreminiFrittata

2teaspoonsghee1⁄4cupfinelydicedSpanishonion1cupdicedcreminimushrooms*3cupschoppedSwisschard3largeeggwhites3largeeggs2tablespoonsspeltflourSeasalt,totaste1teaspoonchoppedfreshtarragon1teaspoonoliveoil1tablespoonpepitas(sunflowerseeds),toasted

1tablespoonpepitas(sunflowerseeds),toasted

1.Preheatovento375degrees.2.Inasautépan,heatgheeovermediumheat.Sautéonion,mushrooms,andSwisschardfor4to5minutes,untilvegetablesbecometender.

3.Whileonionmixtureiscooking,whisktogethereggs,eggwhites,flour,salt,andtarragon.Addoliveoiltoskillet,andpoureggmixtureovervegetables.Cookfor1minute.

4.Transfertoovenandbakefor6to8minutes,oruntilfirmandedgesaregolden.Topwithpepitasandservewarm.

SERVES4

Broccoli-FetaFrittata

1headbroccoli

1⁄4teaspoonseasalt1tablespoonplus2teaspoonsoliveoil3largeeggs2largeeggwhites1⁄3cupcrumbledfeta1⁄2cupchoppedspinach1⁄4cupfinelydicedchives2teaspoonsspeltflour1tablespoonchoppedoregano

1.Preheatovento375degrees.2.Dicebroccoliintobite-sizepiecesandplaceinsinglelayeronabakingsheet.Sprinklewithadashofseasaltand1tablespoonoliveoil.Bake15minutes.Setaside.

3.Inamedium-sizebowl,whiskeggs,eggwhites,feta,spinach,chives,flour,oregano,andadditionalsalttotasteuntilwellcombined.

4.Brushremaining2teaspoonsoliveoilacrossamedium-sizeskilletovermediumheat,tocreateanonsticksurface.Oncewarm,addeggmixtureandbroccoli.Cook1to2minutes,liftingthesideoftheeggsgentlywithyourspatulatoencourageuncookedeggtorundownintothebottomoftheskillet.

5.Placeskilletunderthebroilerfor2minutes,oruntiltheeggssetandbrownveryslightlyontheedges.Ifthehandleofyourskilletisrubber,wraptightlywithtinfoiltopreventmelting.

6.Servewarm.SERVES4

Maple-SausageScramble

1⁄4cupfinelychoppedwhiteonion3cupschoppedkale2cupsfrozenartichokehearts,thawedandquartered1tablespoonoliveoil,divided

1tablespoonoliveoil,divided1⁄2poundrawturkeysausage1tablespoonmaplesyrup3largeeggs2largeeggwhites1tablespoonwaterSeasalt,totaste1⁄4cupshreddedmozzarellacheese

1.Inlargeskillet,sautéonion,kale,andartichokesin2teaspoonsoliveoilovermediumheatfor3to4minutes.Removeveggiesfromskilletandsetaside.Brownturkeysausageinthesameskilletwithremainingoliveoil,breakingupsausageintobite-sizepiecesuntilcookedthrough,about5to6minutes.Drizzlewithmaplesyrupandstirtodistributeoversausage.Addtoveggiesandsetaside.

2.Whiskeggsandeggwhiteswithwaterandsalt,andaddtoskillet,reducingtheheattomedium-low.Stirgentlywithaheat-safespatulauntilfirmandcookedthrough.Returnsausageandveggiemixturetotheskilletwiththeeggsandstirtocombine.

3.Servetoppedwithshreddedcheese.SERVES4

HomemadeTurkeyBreakfastSausage

2teaspoonsoliveoil1⁄2cupfinelydicedonion

1⁄2cupfinelydicedfennel1poundgroundturkeymeat1teaspoonfennelseed1teaspoonpaprika1teaspoonseasalt1clovegarlic,minced1⁄2cupfinelydicedBoscpear2teaspoonsmaplesyrup

1.Inalargesautépan,heatoliveoilovermediumheatandaddonionsandfennel.Sauté3to4minutesoruntiltender.Removefromheatandletcooltoroomtemperature,about10minutes.

2.Oncethevegetablesarecool,placegroundturkeyinalargebowl,andaddfennelseed,paprika,salt,garlic,pear,maplesyrup,andcooledvegetables.Useyourhandstoincorporateallingredientsintothemeat,butdonotovermix.

3.Formmeatintosmall,hotdog–shapedlogs.Cook8to10minutesoruntilmeatisbrownedonallsidesandinsideofthesausageisnolongerpink.

4.Servewarmaloneoralongsidescrambledeggsforaprotein-packedbreakfast!

SERVES4

SavoryHerbandCheeseBreadPudding

Nonstickcookingspray2cupsdicedonion2cupsquarteredcreminimushrooms2cupsdicedzucchini6cupstornkale2teaspoonsoliveoil1teaspoongheeSeasalt,totaste8cups(1-inch)breadcubes(sproutedwheatorspelt)1cupalmondmilk1cupVegetableStock*4largeeggs,beaten1teaspoonfinelychoppedfreshrosemary1teaspoonfinelychoppedfreshsage1teaspoonfreshthyme1cupmozzarellacheese

1.Preheatovento350degrees.Greasea9″×11″bakingdishwithnonstickcookingspray(oliveoilfromarefillableoilmisterwouldworkwell)andsetaside.

2.Inalargeskillet,heatoliveoilandgheeovermediumheat.Sautéonions,mushrooms,zucchini,andkaleuntiltender,about5to6minutes.Seasonwithsaltandsetaside.

3.Spreadbreadcubesinasinglelayeronabakingsheet.Toastfor3to4minutesuntilslightlygoldenbrown.Tossinalargebowlwithvegetables.

4.Whisktogetheralmondmilk,stock,eggs,rosemary,sage,andthyme.Pouroverbreadandvegetablesandtoss.Pourtheentiremixtureontothebakingdish.Topwithmozzarellacheeseandbake,coveredfor35minutes.Removethecoverandbakeanadditional10minutes,untilcheeseisbubblingandslightlybrowned.

5.Servewarm.SERVES12

SpinachandZucchiniSoufflé

Nonstickcookingspray1tablespoonghee

1tablespoonghee2tablespoonsoatflour1⁄2cupsoyoralmondmilk1⁄2cupVegetableStock*2cupspackedspinach2cupschoppedzucchini2largeeggyolks1⁄4cupchoppedbasil1⁄4cupcrumbledfetacheese1⁄8teaspoongroundcloves4largeeggwhites,atroomtemperature

1.Preheatovento350degrees.Spray4(12-oz.)ramekinswithnonstickcookingsprayandsetaside.

2.Inasaucepanovermediumheat,meltgheeandwhiskinflour.Graduallyaddsoymilkandstock,whiskingcontinuouslyuntilthickened,about3to4minutes.Oncemixtureisthickandresemblestheconsistencyofyogurt,removefromtheheatandcoolcompletely.

3.Inafoodprocessor,pureespinachandzucchini;strainexcessliquidthroughcheeseclothorpapertowels.Placevegetablesinabowlandwhiskineggyolks,basil,cheese,andcloves.Setaside.

4.Oncecooled,foldmilkmixtureintovegetablemixture.5.Inadry,glassbowl,beateggwhiteswithahandmixeruntiltheyformstiffpeaks.Foldtheeggwhites,one-thirdatatime,intothevegetables.Spoonmixtureintopreparedramekins,andsetonabakingdish.Fillbakingdishhalfwaywithhotwater.Carefullyplaceintheovenandbakefor45minutesoruntiltestercomesoutclean.

Pancakes

3⁄4cupspeltflour1⁄4cupoatflour2teaspoonsbakingpowder1⁄2teaspoonseasalt2largeeggs1cupalmondorsoymilk2tablespoonsoliveoilNonstickcookingspray

1.Inalargebowl,combineflours,bakingpowder,andsalt.Setaside.2.Inaseparatebowl,whiskeggs,milk,andoliveoil.Addtoflourmixture,andstiruntilwellcombinedandfreeoflumps.

3.Sprayaskilletwithnonstickcookingsprayandplaceovermediumheat.Spoon1⁄4cupbatterintoskillet,andletcook1to2minutesperside.

4.Servewarm.SERVES4

tip:Ifmakingalargebatch,keepwarmintheovenat200degrees,drapedwithaslightlydamppapertowel.

featuredingredient

oatflour

Oatshaveadelicious,creamyflavorandaddsmoothtexturetobakedgoods.Youcanmakeoatflouryourselfbygrindingquick-cookingoatsinyourfoodprocessoruntilfine.Naturallyrichinfiber,onebenefitofincludingoatsinyourdietistheirabilitytosatiateyourappetite,soyouwillnotfeelhungrysoonafteryourmeal.Oatflourisnotself-risingbecauseitdoesnotcontaingluten,soit’sbesttocombineitwithspeltorwheatwhenbaking.Thisiswhymostoftherecipesinthisbookcallforacombinationofoatandspeltflours.

Cinnamon-OatCrêpes

2⁄3cupoatflour1⁄3cupspeltflour1⁄4teaspoonseasalt1⁄4teaspooncinnamon11⁄4cupssoyorgoatmilk2largeeggs1tablespoonplus1teaspoonmeltedghee,divided

1.Inamediumbowl,whiskflours,seasalt,andcinnamon.Setaside.2.Beatmilk,eggs,and1tablespoonghee.Addtoflourmixture,andwhiskuntilwellblended.Coverandletsit1hour.

3.Heatalargesautépanovermediumheat.Whenthepanishot,addremaining

1teaspoongheeandbrushevenlyacrossthebottomofthepan.Usea1⁄4-cupmeasuringcuptoscoopbatter,pourintopanandquicklyturnthepanincircularmotionstospreadthebatterintoaverythinlayer.Letcook1minuteoruntilthebatterfirms,andedgesliftslightlyoffthepan.Useanoffsetspatulatoflip,andcookanotherminute.

SERVES4

PumpkinMuffinswithCarobDrizzle

2cupsspeltflour1cupoatflour

1cupoatflour2teaspoonsbakingpowder1⁄2teaspoonbakingsoda1⁄2teaspoonfineseasalt1teaspoongroundcinnamon1⁄8teaspoongroundcloves1⁄2teaspoongroundginger1⁄4teaspoonallspice1(15-oz.)canorganicpumpkinpuree1⁄2cuphoney2largeeggs1⁄2cupsoymilk

topping:1⁄4cuprolledoats1⁄3cupfinelychoppedpecans1⁄2teaspoongroundcinnamon1tablespoonhoney1tablespoonwalnutorlightoliveoil1⁄4cupCarobExtract*

1.Preheatovento350degrees.Linea12-cupmuffinpanwithpaperlinersandsetaside.

2.Inalargebowl,stirflours,bakingpowder,bakingsoda,salt,cinnamon,cloves,ginger,andallspiceuntilwellcombined.

3.Inaseparatebowl,whiskpumpkin,honey,eggs,andmilk.Addthepumpkinmixturetotheflourmixtureandstirtoincorporate.Spoonintopreparedmuffintins.

4.Combineoats,pecans,cinnamon,honey,andoilinasmallbowlandtosswithafork.SprinkletoppingevenlyoneachmuffinanddrizzlewithCarobExtract.

5.Bake20to25minutesoruntilatoothpickinsertedintomuffinscomesoutclean.

SERVES12

Wild-RiceWaffles

11⁄2cupsspeltflour1⁄2cupoatflour2tablespoonsflaxseeds1⁄2teaspoonseasalt2teaspoonsbakingpowder1⁄4teaspooncinnamon2largeeggs2cupssoyorgoatmilk

2cupssoyorgoatmilk2tablespoonsoliveoil2tablespoonsapplesauce1cupcookedwildrice

1.Preheatwafflemaker.2.Inalargebowl,whiskdryingredientsuntilwellcombined.3.Inaseparatebowl,whiskeggs,milk,oliveoil,andapplesauce.Addwetingredientstodryandmixuntilfreeoflumps.Foldincookedrice.

4.Spoonbatterintowafflemakerfilledjusttotherims,close,andcookaccordingtosettingsonyourwafflemaker.Wafflesshouldbefirmwithaslightlycrunchyexteriorandsoftinterior.

5.Servewarm.SERVES4

featuredingredient

flaxseeds

Flaxseedsaresmallwithahard,smoothsurfaceandarepackedwithomega-3fattyacidsaswellasmanganese,fiber,andothernutrients.Foodsrichinomega-3sareahealthyadditiontoanydietandprovideanti-inflammatorybenefitsforTypeAs,specificallyintheirabilitytofightcanceranddiabetes.Flaxseedscanbeaddedtosmoothies,bakedgoods,orevenusedasatoppingonsalads.Whensubmergedinwarmwater,flaxseedsbindtogetherwiththewaterandformagelatinthatishelpfulingluten-freebaking,andifdrunkwillhelpkeepyou“regular.”

Blueberry-MacadamiaMuffins

11⁄2cupsspeltflour1cupoatflour1⁄2teaspoonsalt2teaspoonsbakingpowder1teaspoonbakingsoda1⁄2teaspooncinnamon2largeeggs1⁄2cupagave1⁄2teaspoonlemonzest3tablespoonslightoliveoil1⁄2cupapplesauce1⁄2cupplus2tablespoonssoyoralmondmilk1⁄2cupchoppedmacadamianuts1cup(freshorfrozen)organicblueberries

1.Preheatovento350degrees.Linea12-cupmuffinpanwithpaperlinersandsetaside.

2.Inalargebowl,combinedryingredients.Setaside.3.Inaseparatebowl,whiskwetingredients.4.Addthewetingredientstothedry,stirringtocombine.Foldinmacadamianutsandblueberries.Spoonbatterevenlyintopreparedmuffintins,andbakefor25to28minutes,oruntiltoothpickinsertedintomuffinscomesoutclean.

SERVES12

featuredingredient

almondmilkAsthenameindicates,almondmilkis,infact,madefromgroundalmondsprocessedwithwater.Itislowincalories,containsnocholesterolorlactose,andhasaslightlysweet,creamyflavorthatisaperfectreplacementtocowmilk.Itcanbeusedasadirectreplacementforcowmilkinmostrecipes,includingbakedgoods,beverages,andsomesauces.Interestingly,almondmilkwasquitepopularintheMiddleAgesduetoitshighproteincontentandprolongedshelflife.

CherryScones

scones:1⁄2cupdriedcherries,halved1cupspeltflour,plusmoreforrolling1⁄2cupoatflour1⁄4cupalmondflour2teaspoonsbakingpowder

2teaspoonsbakingpowder1⁄2teaspoonseasalt4tablespoonscoldunsaltedbutter1⁄4cupalmondmilk1largeegg1teaspoonlemonzest1⁄3cupagave

topping:2tablespoonsagave2tablespoonsalmondflour

1.Preheatovento350degrees.Lineabakingsheetwithparchmentpaperandsetaside.

2.Placedriedcherriesinasmallbowlandrehydratethembycoveringwithsteaming-hotwaterfor10minutes.Remove,patdry,andsetaside.

3.Inalargemixingbowl,combineflourswithbakingpowderandsalt.Stirtocombine.

4.Cutcoldbutterintosmallcubesandcutintotheflourmixtureusingapastrycutterortwobutterknives.Continueuntilflourresemblescoarsecornmeal.Tosscherriesintodrymixture,makingsuretheyareevenlydistributedthroughouttheflour.

5.Inaseparatebowl,whiskmilk,egg,lemonzest,andagaveuntilwellcombined.Foldthemilkmixtureintothedrymixtureuntilwellcombined.Doughwillbethickandslightlysticky.Useextraflourtoformthedoughintoaball.Gentlyplaceonaflouredsurfaceanduseyourhandstopatthedoughintoarectangularshapeabout1inchthick.Usingasharpknife,cutthedoughhorizontallyonceandthenintothirdsvertically,tomake6squares.Cuteachsquareagainatanangletomake12triangles.Gentlyplaceeachsconeontopreparedbakingsheet.Brushthetopsevenlywithagaveandthensprinklewithalmondflour.

6.Bake20to22minutesoruntilfirmandlightlybrownedonthebottoms.Servewarmorletcoolcompletelyandstoreinacool,dryplaceovernight.

7.Sconescanbefrozenforupto1month.Reheatat200degreesfor10minutes.SERVES12

tip:Keepingallingredients—andyourmixingbowls!—coldcreatesaflakytextureinyourscones.

featuredingredient

almondflour

Tomakealmondflour,blanchedalmondsaregroundintoafinemeal.Theflourisgreattouseinbakedgoodssuchascookies,muffins,ordensecakes.Almondflourlendsasweetflavorandaddsproteinandhealthyfats.Italsoaddsasoft,grainytexturethathelpstomakecookiescrispierandcakesormuffinshaveahearty,whole-grainfeel.Forbestresults,storealmondflourinthefreezer.

Pear-RosemaryBread

Nonstick(oliveoil–flavored)cookingspray1⁄2cupdicedfreshpear3⁄4cupspeltflour1⁄2cupoatmealflour1tablespoonchoppedfreshrosemary1⁄2teaspoonseasalt2teaspoonsbakingpowder2largeeggs1⁄4cupagave1⁄4cupextravirginoliveoil1⁄3cupchoppedwalnuts

tip:Refillablespraycansarewidelyavailable,sofillwithallowableoilanduseasnonstickspray.

1.Preheatovento350degrees.Greasean81⁄2″×41⁄2″loafpanwitholiveoilsprayfromarefillableoilmisterandsetaside.

2.Peelanddicearipepearintosmallpiecesandsetoutonapapertoweltodrainexcesswater.

3.Inalargebowl,whiskflours,rosemary,salt,andbakingpowder,andsetaside.

4.Inaseparatebowl,whiskeggs,agave,andoliveoiluntilwellcombined.Addthewetingredientstotheflourmixtureandstirtocombine.Foldinchoppedwalnutsanddrainedpears.

5.Spoonbatterintopreparedloafpan.Bake30to35minutesoruntilcaketestercomesoutclean.

SERVES10

featuredingredient

speltflour

Speltisanancientgrainrelatedtowheatwithaslightlymorenuttyflavorandagreateramountofnutrients.Itcanbeusedasadirectsubstitutioninalmostanyrecipecallingforwheatflour.Althoughspeltdoescontaingluten,itdoesnotseemtobeaproblemforpeoplewhocannottoleratewheat.Speltcanbepurchasedinavarietyofforms,fromwholegraintoflour,pasta,andbread.Storeintherefrigeratortoretainthemaximumbenefitsofitsnutritionalvalue.

AdzukiHummusandFetaSandwichNS MushroomandLeekSubs FishFilletSandwich BaconGrilledCheeseNS GreensandBeansSaladNS DandelionGreenswithRoastedRootsandHorseradishDressingNS Roasted-ArtichokeGreekSaladNS Salmon-SaladRadicchioCupsNS SaladPizzaNS BakedFalafelNS RawKaleSaladwithZestyLimeDressingNS CrunchyKohlrabiSpringRollswithSweetCherryDipNS Feta,Spinach,andBroccoliniPieNSFavaBeanStewNS

achlunchrecipeiswrittentoprovideabalancebetweenvegetablesandvaryingtypesofproteinswhilestayinglighteronthecomplexcarbohydrates.Recipesthataremoredominantlyvegetableorprotein

havesuggestionsforatastycomplementoftheother.

AdzukiHummusandFetaSandwich

2slicesbrownricebread

2slicesbrownricebread1⁄2teaspoonoliveoilLarge-grainseasalt,totaste2tablespoonsAdzukiHummus*1(1⁄4-inch)slicebrickfetacheese2thin-slicedartichokehearts2leavesBostonBibblettuce

1.Toastbreadlightly,justuntilhoneybrown,anddrizzleonesideofeachslicewitholiveoilandascantsprinklingofseasalt.

2.Spreadhummusontheoliveoilsideofonepieceoftoast,andtopwithfeta,slicedartichokes,andlettuceleaves.Placethesecondpieceoftoastoilsidedown,andsliceinhalf.

MushroomandLeekSubs

3cupsroughlychoppedbuttonmushrooms1⁄4cupgratedonion2teaspoonsoliveoil1teaspoongarlic,minced1⁄2cupbreadcrumbs*1largeegg2tablespoonsbasil,chopped1tablespoonoregano,choppedSeasalt,totaste

sauce:2teaspoonsoliveoil1⁄2cuponions,chopped1clovegarlic,minced1(4.2-oz)jarpimiento,chopped

1⁄2cupVegetableStock*1teaspoonagave1⁄2cupbasil,chopped1⁄2cupmozzarella4brownrice/milletbuns

1.Preheatovento375degrees.Lineabakingsheetwithparchmentpaperandsetaside.

2.Inalargeskillet,sautémushroomsandonionswitholiveoilfor8to10minutesuntilmushroomshavereleasedtheirliquidandonionsbegintotenderize.Removefromheat,letcooltoroomtemperature,anddrainexcessliquidifitexists.

3.Placemushroomsandonionsinafoodprocessorwithbreadcrumbs,egg,basil,oregano,andadashofseasalt.Pulseuntilingredientsarecoarseandcombined,notpureed.

4.Useatablespoonorasmallicecreamscooptoformmushroommixtureintoballs.Placeonpreparedbakingsheetandbakefor40minutesoruntilcookedthrough.

5.Makesauce:Inalargesaucepan,heatoliveoilovermedium-lowheat.Sautéonionandgarlicfor4to5minutes.Addpimientosandsautéanadditional3to4minutes.Addstockandagave,bringtoaboil,andreducetosimmeruntilmushroomballsaredone.

6.Addmushroomballstosauceandspoonsaucearoundmushroomtoevenlycoat.

7.Servewarmtoppedwithmozzarellacheeseontoastedbuns.SERVES4

FishFilletSandwich

1poundcod1⁄4teaspoonseasalt1largeegg,slightlybeaten1⁄2cupspeltflour1teaspoongarlicpowder1tablespoonoliveoil4Ezekielorspeltbuns1cupshreddedromainelettuce

sauce:1(5.5-oz.)containerthickGreekyogurt1tablespoonmincedonionSeasalt,totaste1tablespoonchoppedfreshdill2teaspoonslemonzest

1.Seasoncodwithseasaltandsliceinto4individualfillets.Inalarge,flat-

bottomedbowl,addbeatenegg,andinasecond,addflourandgarlicpowder.Dipeachcodfilletintotheeggmixtureandthenintotheflourmixture.Dustoffexcessflourandplaceontoacleanplate.

2.Inalarge,high-sidedskillet,heatoliveoilovermediumheat.Oncehot,addfishfillets,keeping2inchesofspacebetweeneach.Cookabout4minutespersideoruntilcenterisflakyandopaque.

3.Toastbunsandsetaside.4.Combinesauceingredientsinamediumbowl.Spoonyogurtsauceoneachhalfofthebun,andtopwithromaineandcookedfish.

SERVES2

tip:Keepaneyeonthefishwhileitcookstomakesureitdoesnotburn.Youmayneedtoflipthefishtwicetomakesurethisdoesnothappen.Ifmoreoilisneeded,add1teaspoonatatime.

BaconGrilledCheese

1teaspoonoliveoil4strips(nitrate-andpreservative-free)turkeybacon4cupsspinach4teaspoonsghee4slicesoatbread1⁄2cupshreddedmozzarellacheese1.Preheatovenortoasterovento200degrees.

2.Inalargeskillet,heatoliveoilovermediumheat.Cookbaconfor1to2

minutesperside.Drainonpapertowelsandkeepwarminoven;thiswillhelpthebaconcrispupfurther.

3.Addspinachtoskilletandcookovermediumheatfor1to2minuteswithremainingoliveoil,justuntilleavesarewilted.

4.Spreadgheeevenlyononesideofeachpieceofbread.Placebacon,spinach,andcheeseonunbutteredsideofbreadandtopwithasecondpieceofbutteredtoast,sothattheoutersideofeachpieceisbuttered.Toastinaskilletuntillightlybrownedoneachsideandcheesehasmelted.

5.Sliceinhalfandservewarm.SERVES2

GreensandBeansSalad

1headescarole1⁄2cupcookedorcannedpintobeans,drainedandrinsed2cupssnappeas4cupsstringbeans

dressing:1tablespoonchoppedmint1tablespoonfreshlimejuice1⁄8teaspooncumin1clovegarlic,minced1⁄2teaspoonhoney1⁄4cupoliveoilSeasalt,totaste

1.Washescaroleandpatdry.Tearescaroleinbite-sizepiecesandplaceinalargeservingbowl.Topwithpintobeans,andsetaside.

2.Bringalargepotofwatertoboil.Cooksnappeasandstringbeansfor3minutesandshockinalargebowloficewatertostopthecookingprocess.Laythepeasandbeansonakitchentoweltodry.Addtoescarole.

3.Inasmallbowl,whiskdressingingredientstocombine.Drizzleoversaladandserve.

SERVES4

DandelionGreenswithRoastedRootsandHorseradishDressing

1rawbeet3small,tricoloredcarrots*2mediumparsnips2teaspoonsoliveoil2bunchesdandeliongreensSeasalt,totaste

dressing:1⁄4cupfresh,finelygratedhorseradish1⁄4cupoliveoil1tablespoonfreshbasil2tablespoonsfreshlemonjuiceSeasalt,totaste

1.Preheatovento375degrees.2.Peelbeet,carrots,andparsnips.Dicevegetablesinto1⁄2-inchcubes.Tosswitholiveoilandseasonwithseasalt.Spreadinasinglelayeronabakingsheetandbakefor55to60minutes,tossinghalfwaythrough.

3.Topreparedressing,inasmallbowl,whiskhorseradishwithremainingdressingingredients.

4.Tossdandeliongreensinalargebowlwithhorseradishdressing,topwithroastedvegetables,andserve.

SERVES4

Roasted-ArtichokeGreekSalad

1cupartichokehearts,quartered1teaspoonoliveoilSeasalt,totaste6cupstornromainelettuce1⁄2cupcrumbledfetacheesedressing:1tablespoonfreshoregano2tablespoonsfreshsqueezedlemonjuice3tablespoonsoliveoilSeasalt,totaste

1.Preheatovento375degrees.2.Placeartichokesonabakingsheet.Drizzlewitholiveoil,sprinklewithseasalt,andbakefor25minutesonthetoprackoftheoven.

3.Removeartichokesfromovenandletcool.4.Inalargebowl,whiskdressingingredientstogether;setaside.5.Washlettuce,andpatdry.Tearintobite-sizepiecesandplaceinaservingbowl.Addartichokes,olives,andfetacheese.Drizzlewithdressingandtosstocombine.

SERVES4

Salmon-SaladRadicchioCups

1headradicchio1⁄2poundsalmon,cooked3tablespoonsdicedchives1⁄2teaspoonseasalt1⁄2cupcookedpeas1⁄2cupfinelydicedapples1teaspoonhoney1tablespoonfreshchoppedoreganoJuiceandzestof1lemon1⁄4cupoliveoil1.Startbypeelingouterleavesoftheradicchio,anddiscardingthefirstcoupleleaves.Continuepeelinginnerleavesgently,snappingatthebasetomaintaintheintegrityofeachleaf.Cleanwithcold

waterandletdryonakitchentowel.

2.Flakesalmonintoabowl,andaddchives,salt,peas,andapples.3.Makedressingbywhiskingtogetherhoney,oregano,lemonjuiceandzest,andoliveoil.Drizzleoversalmonmixture,andspoonsalmonintopreparedradicchiocups.

SERVES2

SaladPizza

crust:Store-boughtspeltorgluten-freebrownricecrust(withallowablegrains)1⁄4cupshaved,hardgoatcheese2cupsfrozenartichokehearts,thawed1headbroccoli1teaspoonoliveoilSeasalt,totaste2cupswatercress1⁄4cupcarrots,shaved1tablespoonblanched,sliveredalmonds

dressing:1tablespoonfreshlemonjuice1teaspoonmincedonion1tablespoonoliveoil2teaspoonschoppedfreshoregano

1.Preheatovento375degrees.2.Layerpizzacrustwithshavedgoatcheeseandbakefor5minutes,justuntilslightlymelted.Removeandletcool.

3.Increaseoventemperatureto400degrees.Sliceartichokesintoquarters,andpatdry.Cutbroccoliintobite-sizeflorets,andplaceonabakingsheetwithquarteredartichokes.Tosswitholiveoilandseasalt,andbakefor20minutes.Broccoliandartichokeswillhavetoastedbrownedgesandstillbebrightlycoloredwhendone.Letcool.

4.Whiskdressingingredientstogether,andtosswithwatercress,carrots,artichokes,broccoli,andalmonds.Topcrustwithsaladmixtureandservecold.

SERVES4

BakedFalafel

11⁄2cupsdriedadzukibeans(notcannedorprecooked)1tablespoonoliveoil,divided1⁄2cupchoppedparsley2tablespoonsoatflour1cupchoppedonion2clovesgarlic,minced1⁄4teaspooncoriander1⁄4teaspooncumin1⁄2teaspoonseasalt1.Soakdrybeansovernightincoldwater.Drainandrinse.

2.Boilpresoakedbeansfor30minutes.Drainandrinse.Beanswillnotbecompletelycooked.Leavingthemslightlyfirmwillhelpfalafel’stexture.Setbeansinasinglelayeronapapertoweltodry.

3.Preheatovento350degrees.Brushbakingsheetwith1⁄2tablespoonoil,andsetaside.

4.Inafoodprocessor,addbeansandparsley,flour,onion,garlic,coriander,cumin,andsalt.Pulseuntilingredientsformathickpaste.Useatablespoonto

scoopmixtureintothepalmofyourhand,rollintoballs,andplaceonpreparedbakingsheet.Continueuntilallofthemixturehasbeenused.Brushremainingoliveoilonthetopsoffalafelballsandbakeintheovenfor25minutes.

5.Increaseoventemperatureto400degreesandbakeanadditional15minutes.6.ServeontopofRoasted-ArtichokeGreekSalad(page54).

SERVES4

RawKaleSaladwithZestyLimeDressing

1bunchkale2teaspoonsoliveoil

2teaspoonsoliveoil1largewhiteonion,sliced1⁄2cupraisinsdressing:2tablespoonsoliveoil2limes,juiced1clovegarlic,minced1⁄8teaspoongroundcuminSeasalt,totaste

1.Washkaleanddryonkitchentowels.Stripkaleoffthewoodystemsbyholdingthestemwithonehandandwrappingfingerandthumboftheotherhandaroundthestemandpullingquicklydown.Discardstemsandtearleavesintobite-sizepieces.Placeinalargebowlandsetaside.

2.Inaskillet,heatoliveoilovermediumheat.Addonion,andsautéfor3to4minutes.Addraisinsandcontinuecookingfor5minutes.Removefromheatandtosswithrawkale.

3.Inasmallbowl,whiskdressingingredients.Drizzleoverkalesaladandtosstocoat.

4.Servewithleftoverorchilled,bakedsalmon,roastedchicken,orbeansforaddedprotein.

SERVES6

CrunchyKohlrabiSpringRollswithSweetCherryDip

springrolls:1kohlrabi,bulbandleaves3smalltricoloredcarrots2teaspoonsoliveoil1⁄4cupfinelychoppedonion1⁄4cupjuliennedfreshbasilSeasalt,totaste4largericepaperwraps

sweetcherrydip:1⁄3cup(nosugaradded)cherryjam1tablespoonfreshgratedginger1tablespoonfinelydicedonion1teaspoonagaveJuiceofhalfalemonSeasalt,totaste

1.Preparekohlrabibypullingleavesoffstalks,thenwashandletdryonakitchentowel.Peelbulbandsliceofftoughtopandbottom.Sliceintothinmatchsticksandsetaside.Peelandslicecarrotsinthesamefashion.

2.Inaskillet,heatoliveoilovermediumheat.Sautéonionfor5to6minutes.Addkohlrabigreensandsautéanadditional2minutes.Removefromheatandletcool.

3.Addcarrots,kohlrabi,andbasiltosautéedvegetables;tosstocombine.4.Pourhotwaterhalfwayupalarge,flat-bottomedbowl.Oneatatime,submergericepaperwrapsinwateruntiltheysoftenandbecomemalleable.Thiswilltakeabout30seconds.Ricepaperwillbedelicatesobegentle!Placericewraponaplateorcuttingboard,andspoonabout2tablespoonsofthevegetablemixturedownthecenterofthericepaper.Rollthesidesoverthevegetablesfirst,pullthetopoverthevegetablesandcontinuetorolloveritself.Sliceinhalf.Repeatuntilallofthefillingisgone.

5.Inasmallsaucepan,combineallsauceingredients.Stir1to2minutesuntilwarmedthroughandmeltedtogether.

6.Servewrapswithcherrydip.SERVES2

featuredingredient

kohlrabi

Itlookslikearoot,butactuallygrowsabovegroundandisabundantwithnutritionalvalueforTypeAs.Thebulbsproutslongstemswithleafytops,whicharealsoedible.Kohlrabicanbeeatenraworcooked.

Feta,Spinach,andBroccolini

crust:1cupspeltflourplusmoreforrolling1⁄4teaspoonseasalt4tablespoonschilledghee4–5tablespoonsicecoldwater

filling:2teaspoonsoliveoil4cupsbabyspinach1⁄2cupdicedwhiteonion2cupschoppedbroccolini1cupcrumbledfetacheese2largeeggs1⁄3cupVegetableStock*2tablespoonsfreshthymeSeasalt,totaste

1.Preheatovento375degrees.2.Combineflourandsaltinalargebowl.Cutcoldgheeintosmallpieces,andaddtoflourmixture.Usingacrossingmotionwithtwobutterknivesorapastrycutter,incorporategheeintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untilthedoughcomestogetherbutisnotsticky.Gatherdoughinyourhands,andkneaduntildoughbecomessmoothandpliable,beingcarefulnottooverworkthedough.Smallpiecesofgheeshouldstillbevisible.Coverwithplasticwrapandrefrigeratedoughfor1hour.

3.Rolldoughoutonaflouredsurfaceuntilabout12inchesindiameterandapproximately1⁄8-inchthick.Gentlypressthedoughintoa9-inchpieplate,andpinchedgesbetweentwofingerstocreatepleatededges.

4.Par-bakecrustfor15minutes.(“Par-bake”meansthatyouarepartiallybakingthecrustbeforeaddingthefilling.)5.Whilethecrustbakes,makefilling.Inalargeskilletovermediumheat,heatoliveoil.Sautéspinach,onion,andbroccolinifor4minutesorjustuntilvegetablesaretender.Removevegetablesandplaceintoalargebowl,tosswithfeta,andletcool.

6.Inaseparatebowl,whiskeggs,stock,thyme,andsalt.Pourovercooledvegetablesandmixtocombine.

7.Pourfillingintopar-bakedspeltpiecrustandbake30minutesoruntilfillingisfirm.

8.Servewarmorcold(ifservingcold,letcoolandthenplaceinrefrigeratoruntilreadytoeat).

SERVES6

featuredingredient

broccolini

Broccolinilookslikeanelongatedandtenderversionofitslook-alike,broccoli.Broccolinihasaslightlymoremildtasteandismuchmorepalatablewhensautéed,roasted,orgrilled.Ifcookedsimply,itpairsbestwitholiveoilandgarlic.Itisoftenconfusedwithrappiniorbroccolirabe,whichhasamuchmorebittertasteandislessappealingtomostpeople.

FavaBeanStew

2teaspoonsoliveoil

2teaspoonsoliveoil1cupdicedonion1celeryroot,peeledandcutinto1⁄4-inchdice2cups1⁄2-inchdicedsweetpotato4cupsfavabeans,rinsedanddrained11⁄2cupsVegetableStock*1clovegarlic1sprigsage4sprigsthyme1teaspoonseasalt2cupssnowpeas

1.InaDutchoven,heatoliveoilovermediumheat.Addonionsandceleryrootandsautéfor4to5minutes.Addsweetpotato,andsautéanadditional2to3minutes.Addbeans,stock,garlic,sage,thyme,andsalt,andbringtoagentleboil.

2.Reduceheat,cover,andsimmer30minutes.3.Addsnowpeasandcookanadditional5minutes.4.Servewarm.

SERVES4

SoupsandSides

ThaiCurrySoupNS Carrot-GingerSoupNS RoastedParsnipSoupNSMeltedMozzarella–OnionSoupNS Broccoli–NorthernBeanSoupNS TofuandShreddedEscaroleSoupNS Wild-GrainSoupwithBasilPestoNSCrunchyKohlrabiSlawNS GrilledSesame-GingerBokChoyNS Sweet-and-SaltyBrusselsNS SouthIndian–CurriedOkraNS BakedBeansNS BaconandBeanCollardsNS Garlic-CreamedArtichokeSpinachNS RoastedAutumnRootsNS RoastedBroccoliwithGarlic-BasilOilNS RoastedChestnutsandRiceNS RoastedPumpkinwithFriedSageNS KohlrabiGratinwithSage-WalnutCreamNS RatatouilleNS WhippedPumpkinSouffléNSRutabagaSmashNS FennelHashwithTurkeySausageNS PumpkinRaguNSBrownRiceSaladNS ForbiddenBlackRiceRisottoNS HerbedQuinoaNSCrisp-TenderVeggieQuinoa MintandPumpkinTabboulehNS RoastedEscaroleNS CreamyRicePolentaNS

anytimeswhenpreparingdinner,wethinkabouteatingaprotein,vegetable,andcomplexcarbohydrate,andalthoughhavingthemalltogetherinonepotlikechiliorlasagnaisideal,itdoesn’talways

workoutthatway.Therefore,itisessentialtohaveacollectionofquick,delicious,sideorsoupoptionstopairupwithyourproteinchoice.Inthissection,you’llfindanumberofvegetable-basedorcomplexcarbohydrate–basedsoupsandsidestokeeponhand.

ThaiCurrySoup

2–3teaspoonsoliveoil1cupdicedleeks1teaspoongarlic,minced1tablespoonginger,minced1⁄8teaspoonturmeric1⁄2teaspooncurrypowder2smallturnips,diced4cupswater1lemongrassstick3cupsjuliennedSwisschardSeasalt,totaste

creamsauce:3tablespoonschoppedwalnuts2tablespoonsalmondflour(seetip)1teaspoonagave3tablespoonshotwateroralmondmilk

1.Heatoliveoilinastockpotovermediumheat.Sautéleeks,garlic,andgingerfor3to4minutes,untilslightlytenderandaromatic.Addturmeric,currypowder,andturnips.Stirandcook5minutes.

2.Preparelemongrassbycuttingoffthewhite,woodybase,andthenbruisingthestemwiththebackofaknife.Thiswillhelpbringouttheflavorsofthelemongrass.Pourwaterovervegetables,andaddbruisedlemongrass,andSwisschard.Cover,andletsimmeratleast30minutes.Seasonwithseasalttotaste.

3.Whilethesoupsimmers,placewalnutsandalmondflourinafoodprocessororminichopper.Pulseuntilnutsbecomepasty.Graduallydrizzleinagaveandhotwater,andcontinuetopureeuntilsmoothandcreamy.

4.Addcreamsaucetosoupandletcook5minutes.

5.Servewarm.SERVES6

tip:Ifyoudonothavealmondflour,pulse1⁄4cupraw,blanchedalmondsinafoodprocessoruntilfinelyground.

featuredingredient

lemongrass

Lemongrassisathick,woodystalkthatneedstobebruisedandchoppedwhenusedincookingtohelpbringoutitsflavor.LemongrassismostwidelyusedinAsiancookingandaddsafresh,citrusflavortodishes.Forcenturies,lemongrasshasbeenthoughttohavehealingproperties.

Carrot-GingerSoup

1teaspoonoliveoil2teaspoonsghee1cupchoppedonion1clovegarlic2poundscarrots,peeledanddiced13-inchpiece(orabout1⁄4cup)ginger,peeledandgrated1⁄2teaspoonseasalt1tablespoonlemonzest4cupswater

1.Inastockpot,heatoliveoilandgheeovermediumheat.Addonion,garlic,andcarrots,sautéing5to6minutesuntilvegetablesbecometender.Addremainingingredients,andbringtoaboil.Reduceheattoasimmer,cover,and

cookatleast30minutes,oruntilcarrotsarefork-tender.

2.Pureesoupwithanimmersionblenderorstandingblenderuntilsmooth.Ifthemixtureappearstoothick,addwateruntildesiredconsistency.

3.Servewarm.SERVES6

RoastedParsnipSoup

4cupsdicedparsnips4cupsdicedcauliflower2clovesgarlic,peeled2tablespoonsoliveoil,dividedSeasalt,totaste2cupsfinelyslicedsweetonion2finelydicedGrannySmithapples11⁄2cupssoyoralmondmilk1cupwater1⁄8teaspoonnutmeg1⁄4cupchoppedfreshsage1.Preheatovento375degrees.

2.Placeparsnips,cauliflower,andgarliconasheetpan,drizzlewith1tablespoonoliveoilandsprinklewithseasalt.Tosstocoat.

3.Roastvegetablesintheovenfor35to40minutes,oruntiltenderandgoldenbrownaroundtheedges.

4.About15minutesbeforethevegetablesarefinishedcooking,heatremaining1tablespoonoliveoilinalargestockpotovermediumheat.Sautéonionfor8to10minutes.Addapplesandsautéanadditional3to4minutes.

5.Oncetheonionsaretender,addroastedvegetablesandremainingingredientstothepot.Bringthesouptoagentleboilandsimmerfor20minutes.Blendwithanimmersionblender,orpureeinastandingblender.

6.Seasonwithadditionalseasalt,totaste,andservewarm.SERVES6

MeltedMozzarella–OnionSoup

5largewhiteonions1tablespoonoliveoil1⁄2tablespoonghee1⁄2cupredorwhitewine3cupsVegetableStock*4sprigsthyme2sprigssage

2sprigssage2bayleavesSeasalt,totaste4slicessproutedbread,toasted1cupgratedmozzarellacheese

1.Peelonions,sliceinhalf,andthensliceinthin,half-moonshapes.2.Heatoliveoilandgheeinalarge-bottomedstockpotovermediumheat.Addonionandcaramelizefor12minutes.Seasonwithseasalt,reducethecookingtemperaturetomedium-low,andcookanadditional20minutes.Onionswillbecomearich,caramelcolorasthenaturalsugarsintheonionsreleaseandsweetenthem.

3.Addwinetotheonionstodeglazethepan(helpingthedeliciousbitsonthebottomofthepancomeupandminglewiththeonions)andcookanother30seconds.Addthyme,sage,bayleaves,salt,andbroth.Simmerfor30minutes.

4.Spoonsoupinto4individual(7-oz.)high-sided,oven-safebowlsorramekins.Place1sliceoftoastoneachramekin,thensprinklewithcheese.

5.Broilinovenfor2minutesoruntilthecheesebeginstobubbleandbrownslightly.Keepacloseeye,asthetoastandcheesecanburnquickly.

6.Servewarm.SERVES4

Broccoli–NorthernBeanSoup

1tablespoonoliveoil,divided1cupdicedwhiteonion2headsbroccoli1clovegarlic,minced1(15-oz.)cannorthernbeans(BPA-freecan),rinsedanddrained2cupsVegetableStock*4sprigsfreshthymeSeasalt,totaste1⁄4cuppinenuts1.Heat2teaspoonsoliveoilinalargestockpotovermediumheat.Sautéonionsfor5–6minutes.

2.Trimwoodystemsoffbroccolianddiscard.Roughchopthebroccoliandremainingstems.Addtotheonionsalongwithgarlic,beans,stock,andthyme.Bringtoaboil,andreducetosimmerfor15minutes.Vegetablesshouldbetenderandeasilypiercedwithafork,butnotfallingapart.

3.Usinganimmersionblenderorstandblender,pureesoupuntilsmooth.Soupshouldbethickandcreamy,buteasilyrunoffyourspoon.Addwateroradditionalstockifyoupreferathinnerconsistency.Seasonwithseasalt,totaste.

4.Heatremainingoliveoilinasmallskilletovermediumheat.Toastpinenutsfor2to3minutes,oruntilgoldenbrown.

5.Servesouphot,toppedwithtoastedpinenuts.SERVES6

TofuandShreddedEscaroleSoup

2teaspoonsoliveoil,divided1-inchpiecefreshginger,minced1clovegarlic,minced12ouncesextra-firmtofu,cubedSeasalt,totaste2cupsVegetableStock*3cupswater1cuppearlonions1bayleaf1cupcarrots,cutintomatchsticks2cupsharicotvert2cupsshreddedescarole

1.Heat1teaspoonoliveoilinaDutchovenovermediumheat.Sautégingerandgarlicfor30seconds,stirringcontinuouslytopreventburning.Addremainingoliveoil,andthentossintofu.Cookuntilbrowned.Removefrompotandsetaside.

2.Addstock,water,onion,bayleaf,andcarrots.Simmerovermedium-lowheatfor30minutes.

3.About10minutesbeforeserving,addbeansandreturntofutothesoup.Spoonintobowls,andtopeachbowlwith1⁄2cupescarole.

SERVES4

Wild-GrainSoupwithBasilPesto

1⁄2cupwildbrownrice2teaspoonsghee1clovegarlic8ouncescreminimushrooms4cupsVegetableStock*3cupswater

basilpesto:1cupcookedpeas1⁄2cupfreshbasil1clovegarlic2tablespoonsoliveoil2tablespoonslemonjuice1⁄4cuprawwalnuts3tablespoonswaterSeasalt,totaste1⁄4cupquinoa3⁄4cupsnowpeas1.Cookriceaccordingtopackageinstructions.Removefromheatandtransfertoabowltocool.

2.Inthesamepot,meltgheeovermediumheatandaddgarlicandmushrooms.Sauté3to4minutes.Addstockandwater,andbringtoboil.Reduceheatandsimmer5minutes.

3.Combinepeas,basil,garlic,oliveoil,lemonjuice,walnuts,andwater.Seasonwithseasalt,totaste,andsetaside.

4.Addrawquinoatothesoupandletsimmeranadditional10minutes.Addsnowpeasandcook3minutes.Servewithadollopofpesto.

SERVES6

CrunchyKohlrabiSlaw

3tablespoonslemonjuice3tablespoonsoliveoil2teaspoonsdrymustard1teaspoonhoneyoragaveSeasalt,totaste3bulbskohlrabi2bunchesbroccolistems1⁄2cupgoldenraisins1⁄4cupchoppedparsley1.Whisklemonjuice,oliveoil,mustard,honey,andseasalt,totaste,inthebottomofalargebowl.Setaside.

2.Cuttoughbottomsoffthekohlrabiaswellasstemscomingoffthetop,and

peelouterlayer.Gratethepeeledbulbsintothebowlwiththedressing.Cutbottomsandtopsoffbroccolistems,andpeelandgrateintothesamebowlwithkohlrabi.Afoodprocessorcanalsobeusedforgrating.

3.Addraisinsandparsley,tosstomix,andcoatwithdressing.Servechilled.SERVES4

tip:Reservebroccoliandkohlrabitopsforlateruse.Sautéfor8to10minutesovermediumheatwith1tablespoonoliveoilandadashofseasaltforadelicioussidedishanynightoftheweek.

GrilledSesame-GingerBokChoy

2teaspoonsoliveoil1teaspoonsoysauce1teaspoonsesameoil1tablespoonfreshginger,grated1largebunchofbokchoy1teaspoonsesameseeds

1.Heatgrillpanovermediumheat.2.Inasmallbowl,whisktogetheroliveoil,soysauce,sesameoil,andginger.Setaside.

3.Pulltheleavesoffthebaseofthebokchoyandsliceofftheverybottomof

thestemtoremoveanytoughpieces.Washtheleavesindividuallyandletthemdrycompletelyonacleankitchentowel.

4.Brushindividualbokchoyleaveswithsoymixture.5.Grillleavesforabout30to45secondspersidetowiltthebokchoyandcreategrillmarksonthestemsandleaves.

6.Sprinklegrilledbokchoywithsesameseedsandservewarm.SERVES4

tip:Whenpurchasingbokchoy,lookforstalksthatarebrightwhiteincolorwithdark-greenleaves.Avoidspottedstemsandwilted-lookingleaves.

Sweet-and-SaltyBrussels

1teaspoonghee2teaspoonsoliveoil2tablespoonsfinelydicedshallots4stripsturkeybacon,diced4cupsquarteredBrusselssprouts1⁄4cupgoldenraisins1⁄2cupVegetableStock*1tablespoonchoppedparsley,forgarnish

1.Heatgheeandoliveoilinalargeskilletovermediumheat.Sautéshallotsandturkeybaconuntilbaconiscrispy,about4to5minutes.

2.AddBrusselssproutsandcontinuetocookfor15minutes,stirringoccasionallytopreventburning.Addraisinsandstockandcookanadditional3minutes,toallowraisinstobecometenderandthebrothtohelpdeglazethebottomofthepanandaddmoisturetothesprouts.

3.Sproutsaredonewhentheycanbepiercedwithaforkbutstillgivemoderateresistance.Iftheyareovercookedandbecomemushytheylosealotofflavor.

4.Garnishwithparsleyandservewarm.SERVES4

SouthIndian–

CurriedOkra

1tablespoonoliveoil1⁄2teaspoonmustardseeds1⁄2teaspooncumin1⁄2teaspoonuraddal*3⁄4cupfinelydicedonion3cupsdicedokra4cupschoppedspinach1⁄2teaspoonturmeric1⁄2teaspoonseasalt1.HeatoliveoilinaDutchovenovermediumheat.Addmustardseed,cumin,anduraddal,andcook30seconds.Addonionandcook5minutes.

2.Addokraandcookanadditional15minutes.Addspinach,turmeric,andsalt,andletcookanother5minutesuntilokraistender,andthespinachiswilted.

3.Servewarm.SERVES6

tip:Uraddalmeansblacklentil,astapleofSouthIndiadishes.

BakedBeans

2teaspoonsoliveoil1cupdicedyellowonion1clovegarlic,minced1teaspoondrymustard1tablespoonmolasses1teaspoonsalt1teaspoonpaprika2(15-oz.)canspintobeans,rinsedanddrained1⁄3cupVegetableStock*

1.Preheatovento375degrees.2.HeatoliveoilinaDutchovenovermediumheat.Sautéonionandgarlicuntiltranslucentandtender,about5to7minutes.Addmustard,molasses,salt,andpaprika,andcook1additionalminute.

3.Addpintobeansandstock.Stirtocombine.4.Coverandbakefor25minutes.Beanswillbeheatedthrough,andthesaucewillbethickandaromatic.

5.Servewarm.SERVES6

BaconandBeanCollards

2teaspoonsoliveoil1teaspoonghee1⁄2cupdicedshallots4slicesturkeybacon,finelydiced1⁄2teaspoonsmokedpaprika1bunchcollardgreens1(15-oz.)canblack-eyedpeas,rinsedanddrainedSeasalt,totaste

1.Heatoliveoilandgheeinlargeskilletovermediumheat.Sautéshallotsandbaconfor4to5minutes,untilbaconiscrispy.Seasonwithpaprika,addcollardgreens,andcookfor10to12minutes.Collardsshouldbetenderandwilted.

2.Addblack-eyedpeas,andcookanadditional3to4minutes,untilwarmed

through.

3.Seasonwithseasalt,andservewarm.SERVES4

Garlic-CreamedArtichokeSpinach

2teaspoonsoliveoil2clovesgarlic,minced1cupfinelydicedwhiteonion1cupdicedfrozenartichokehearts,thawed1tablespoonghee3tablespoonsspeltflour1⁄2cupalmondmilk3⁄4cupVegetableStock*Seasalt,totaste10cupsroughlychoppedbabyspinach

1.HeatoliveoilinaDutchovenovermediumheat.Sautégarlic,onion,andartichokesfor5to6minutes.Removevegetablesandsetaside.

2.Inthesamepot,meltgheeandaddflour.Stirfor1minute.Slowlyaddalmondmilkandstock,whiskingcontinuouslytoavoidlumps.Continuewhiskinguntilmixturebecomestheconsistencyofyogurt,about5minutes.

3.ReturnvegetablestotheDutchoven.Addspinach,one-quarteratatime,justsothespinachhasachancetocookdownandmakeroomforthenextbatch.Seasonwithseasalttotaste.

4.Letcookanadditional5minutesuntilspinachwilts,andservewarm.

SERVES4

RoastedAutumnRoots

1celeryroot1turnip1small(3-lb.)sugarpumpkin2carrots4shallots,diced

4shallots,diced1tablespoonoliveoil1teaspoonseasalt2tablespoonsfreshchoppedsage

1.Preheatovento400degrees.2.Peelceleryroot,turnip,pumpkin,andcarrots.Dicepeeledvegetablesinto2-inchpieces.

3.Tossvegetables,shallots,oliveoil,seasalt,andsageinalargebowluntilevenlycoated.

4.Pourontoabakingsheetandbakefor55to60minutes.Vegetableswillbebrowned,crispyontheiredges,andsoftinside.

5.Servewarm.SERVES4

featuredingredient

celeryroot

Otherwiseknownasceleriac,celeryrootisjustwhatitseems:therootofatypeofcelery.Ithasadeliciouslyfreshflavorthatisacrossbetweenceleryandparsley,butworksterrificallyasabaseforsoupswithonionsandcarrots,eatenraw,orroastedasfeaturedintheRoastedAutumnRootsrecipe.ANeutralforallbloodtypes,thisvegetableaddsadiversityofflavortoyourpalate.

RoastedBroccoliwithGarlic-BasilOil

1headbroccoli2teaspoonsoliveoilSeasalt,totaste

basiloil:1clovegarlic1cupfinelychoppedbasil1tablespoonlemonjuice1tablespoonoliveoil1–2tablespoonswater

1.Preheatovento375degrees.2.Dicebroccoliintobite-sizepiecesandtosswith2teaspoonsoliveoilandseasalt.Placeonasheetpanorbakingdishandroastfor25minutes;broccoliwillbedeepgreenandslightlybrownedonthebottom.

3.Whilethebroccoliroasts,pureegarlic,basil,lemonjuice,oliveoil,andwateruntilthinandrunny.

4.Servebroccolidrizzledwithbasiloil.SERVES4

RoastedChestnutsandRice

1cupprecookedchestnuts1tablespoonoliveoil,divided1teaspoonseasalt,divided1cupVegetableStock*1cupwater1cupbrownrice1cupfinelydicedGrannySmithapple1⁄8teaspoongroundcloves1.Preheatovento400degrees.

2.Drainchestnutsandletdryonapapertowel.Quarterchestnutsandtosswith2teaspoonsoliveoil,sprinklewith1⁄2teaspoonseasalt,androastintheovenfor12minutes.Setaside.

3.Combinestock,water,rice,andremaining1⁄2teaspoonsaltina2-quartcoveredpot.Cookaccordingtopackageinstructions.

4.Whenriceisfinishedcooking,fluffwithafork,andtossinapples,chestnuts,andcloves.

5.Servewarm.SERVES6

RoastedPumpkinwithFriedSage

1(4-lb.)sugarpumpkin1tablespoonplus2teaspoonsoliveoilSeasalt,totaste1⁄8teaspoonnutmeg2tablespoonsfreshsage,driedwell

1.Preheatovento400degrees.2.Verycarefully,cutthetopoffthepumpkinandthensliceinhalfvertically.Usealargemetalspoontoremoveallseedsandmembranefromthepumpkin’scavity.Oncecleanedout,turnthepumpkincut-sidedownonthecuttingboardforstabilityandthinlyslicepumpkininto1⁄2-inchsections.Placepumpkinslicesinasinglelayeronabakingsheet,drizzlewith2teaspoonsoliveoil,adashofseasalt,andnutmeg.

3.Roastfor45to50minutes,oruntilfork-tender.4.Heatremaining1tablespoonoliveoilinasmallskilletovermediumheat.Addsage.Makesurethesageisperfectlydry,aswetnessontheleaveswillsplatterthehotoil.Frysageuntilcrispy,30seconds.Removewithaslottedspoonontoapapertowel.

5.Removethepumpkin,garnishwithcrumbledfriedsage,andserveimmediately.

SERVES4

tip:Whenchoosingapumpkintoroast,optforasmallersugarpumpkin,whichlendsasweeterflavor.Makesuretherearenobruisesorweakspots

inthefleshanditfeelsfirm.Additionally,theolderthepumpkinis,thefirmerandmoredifficultcuttingtheskinbecomes,sothefresherthebetter.

KohlrabiGratinwithSage-WalnutCream

2bulbskohlrabi1⁄2cupalmondmilk1⁄8teaspoongroundcloves2tablespoonsfreshsage1⁄4cupwater1⁄2cupchoppedwalnutsSeasalt,totaste1cupmozzarellacheese

1.Preheatovento375degrees.2.Peelkohlrabi,andsliceoffwoodybottom.Placeinapotwithenoughwatertocoverbyabout1inch,andboilfor6to7minutes.Drain,sliceinto1⁄4-inchrounds,andsetaside.

3.Inasmallsaucepan,combinealmondmilk,cloves,sage,andwaterandheatuntilitreachesaboil.

Reducetoasimmer.

4.Inafoodprocessor,pulsewalnutsuntilcrumbled.Graduallydrizzleinhalfofthehotmilkmixtureandpuree.Walnutcreamshouldbeaboutthethicknessofbuttermilk.Addseasalt,totaste.

5.Spoonasmallamountofwalnutcreaminthebottomof2(12-oz.)ramekins.Alternatelayersofkohlrabiwithaspoonfulofwalnutcreamandshreddedcheese.Repeatuntilthelayersofkohlrabihavereachedthetopoftheramekins,andfinishwithcreamandcheese.Pourremainingalmondmilkevenlyovereachramekin,andbakefor30to35minutes.Gratinsshouldbetenderandbubbling,andthecheesewillbeslightlybrownedandmelted.

6.Servewarm.SERVES4

Ratatouille

2mediumzucchiniSeasalt,totaste4portabellamushrooms1bulbfennel1cupdicedleeks2(61⁄2-oz.)jarwholepimientos,drained1tablespoonoliveoil,divided1⁄2cupchoppedparsley2clovesgarlic

1.Preheatovento375degrees.2.Slicezucchiniinto1⁄4-inchrounds,setonatowel,andsprinklewithseasalttodrawoutexcessmoisture.Sprinklesaltovertheportabellamushrooms,andsetontowel.Slicefennelandleeksinasimilarfashion,andsetaside.

3.Pulsepimientosinaminifoodprocessorafewtimesuntilbrokenupbutstillchunky.

4.Heat2teaspoonsoliveoilinalargeskilletovermediumheat.Placefennel,leeksandonioninasinglelayerinskillet,andcook2to3minutesperside,justuntilbrownandvegetablesbegintocook.Removefromskilletandsetaside.

5.Patexcessmoistureoffzucchiniandportabellamushrooms,andbrowninthesameskillet,cooking2to3minutesperside,addingadditionaloilifnecessary.Oncebrownedonbothsides,removefrompan,andsetaside.

6.Finally,sautépimiento,parsley,andgarlicinpanovermedium-highheatfor3to4minutestohelpsomeoftheliquidfromthepimientosevaporate.

7.Inabakingdish,layerzucchiniandmushroomsacrossthebottom,topwithpimientomixture,andtopwithonionandfennel.

8.Bakeuncoveredfor20minutes,untilbubblingandslightlybrownedaroundtheedges.

9.Servewarmoratroomtemperature.Alternatively,storeinrefrigeratorandservecold.

SERVES4

WhippedPumpkinSoufflé

11⁄2cupsalmond,soy,orhempmilk2sprigsplus1tablespoonfreshsage,chopped3eggyolks1⁄4cupbrownriceflour1tablespoonmaplesyrup1cuppumpkinpuree1tablespoonghee,softened,plusmoreforgreasing1⁄4teaspooncinnamon1teaspoonseasalt6largeeggwhites,whipped

tip:Eggwhitescannotbebeateninabowlthatholdsfat,suchasplastic.Rather,aglass,copper,orstainlesssteelbowlwillenabletheeggstobeatintostiffpeakswithnoproblem.Waterinsidethebowlwillalsoprohibiteggwhitesfromstiffening,somakesuretocarefullydrytheinsideofthebowlbeforebeating.

1.Preheatovento350degrees.Butterbottomsandsidesof8(4-oz.)ramekinswithghee,andsetaside.

2.Inasmallsaucepan,gentlywarm11⁄2cupsmilkwith2sprigsofsagefor10to12minutes.

3.Whilethemilkisheating,whiskeggyolks,brownriceflour,andmaplesyrup.Whenmilkisready,tempereggyolksbyveryslowlypouringabout1⁄2cupofwarmmilkintotheeggmixture,stirringcontinuously.Pourthetemperedeggsbackintothesaucepanwiththeremainingmilk,andstirovermediumheatuntilthickened,2to3minutes.

4.Inamediumbowl,beatpumpkinwithghee,remaining1tablespoonchoppedsage,cinnamon,andsalt.Whenmilkmixturehasthickened,removefromheatandwhiskinpumpkinmixtureuntilsmooth.Letthismixturecoolcompletely.

5.Inadryglass,stainlesssteel,orcopperbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintocooledpumpkinmixture,1⁄3atatime.Oncetheeggwhitesarecompletelyincorporated,spoonbatterintopreparedramekins,fillingeachramekin3⁄4ofthewayupthesides.Placeramekinsinahigh-sidedbakingdish,andplaceinovenwiththeovenrackextendedoutoftheoven.Pourhotwaterintothebottomofthebakingdishtomeasure1inch.Bakesoufflésfor55to60minutesoruntilfirm.

RutabagaSmash

2rutabagaroots1⁄2teaspoonoliveoil1headbroccoli1⁄4cuproughlychoppedparsley1⁄4cupalmondmilk2clovesgarlic,peeled2teaspoonsgheeSeasalt,totaste

1.Peelrutabagaanddiceevenlytoensureevencooking.Placerutabagainapotwith2quartscold,saltedwaterandbringtoaboil.Cover,reduceheat,andsimmerfor35minutes,oruntilrutabagaisfork-tender.

2.Trimstemsoffbroccolianddiceintobite-sizepieces.Steamfor5to6minutesuntilbrightgreenandslightlytender.

3.Whentherutabagaisfinishedcooking,drainwater,andplacerutabagabackintothepotonstove.Useapotatomasherorforktomashrutabaga,andaddparsley,milk,garlic,ghee,andsalt.Cook3to4minutesuntilgheemeltsandflavorsincorporate.Foldbroccoliintorutabagamash.

4.Servewarm.SERVES4

FennelHashwithTurkeySausage

2teaspoonsghee2cupsfinelyslicedonion3cupsfinelyslicedfennel2linksrawturkeysausage,casingsremoved2teaspoonsoliveoil,asneededSeasalt,totaste1⁄2teaspooncinnamon1tablespoonmaplesyrup

1.Inalargeskillet,heatgheeovermediumheat.Sautéonionsandfennelfor3to4minutes.Removevegetables,andsetaside.Inthesameskillet,addturkeysausage,andbreakapartwithaflatspatula.Addoliveoilifneeded,andcookuntilbrownandcrumbly,5to6minutes.Seasonwithseasalttotaste.

2.Oncesausageiscookedthrough,addonions,fennel,cinnamon,andmaplesyruptothepan,andstirjusttocombine.

3.Servehot.SERVES4

PumpkinRagu

1mediumonion2mediumcarrots,peeled2mediumcelerystalks1largeparsnip,peeled2teaspoonsoliveoil1clovegarlic,minced3⁄4cuporganicpumpkinpuree3tablespoonschoppedsage,divided1⁄2cupVegetableStock*Seasalt,totaste1cupCreamyRicePolenta*

1.Diceonions,carrots,celery,andparsnipsin1⁄4-inchto1⁄2-inchdice.

2.Heatoliveoilinalargesautépanovermediumheat.Addvegetablesandsauté5to6minutes,untilvegetablesbegintosoften.

3.Addgarlic,pumpkin,2tablespoonssage,andstock,andseasonwithseasalt,totaste.Bringtoabubble,andreduceheattolow.Cookfor20to30minutes,stirringoccasionally,untilvegetablesarefork-tender.

4.ServewarmontopofCreamyRicePolentaandgarnishwithremainingsage.SERVES4

BrownRiceSalad

3⁄4cupbrownrice2teaspoonsoliveoil1⁄2cupdicedcelery1tablespoonsage2cupsdicedcreminimushrooms1⁄4cupfinelydicedshallots2cupsarugula2tablespoonstoastedalmonds

1.Cookbrownriceaccordingtopackageinstructions.Setasidetocoolslightly.2.Heatoliveoilinamediumskilletovermediumheat.Sautécelery,sage,mushrooms,andshallotsfor3to4minutes.Vegetablesshouldjustbegintosoften.

3.Inalargeservingbowl,tossbrownrice,sautéedmushroommixture,arugula,andtoastedalmonds.Thewarmbrownricewillwiltthearugulaslightly.

4.Servewarmorroomtemperature.SERVES4

ForbiddenBlackRiceRisotto

2teaspoonsoliveoil1⁄2cupfinelydicedwhiteonion1cupforbiddenblackriceSeasalt,totaste2cupsVegetableStock*(orcartonorganic)3⁄4cupalmondmilk1.HeatoliveoilinaDutchovenovermediumheat.Sautéonionandricefor3to4minutes,stirringconstantly.

2.Inasmallpot,heatstockandmilk.Slowlyaddoneladleoftheliquidatatimetothericeandonions.Whentheliquidisabsorbed,addthenextladle,repeatuntilalltheliquidhasbeenused.Seasonwithseasalttotaste.

3.Servewarm.SERVES4

HerbedQuinoa

1cupquinoa1cupVegetableStock*1cupwater1tablespoonfreshrosemary1tablespoonfreshthyme1tablespoonfreshparsley1⁄2teaspoonlemonzest2tablespoonsflaxseeds1⁄4cupcrumbledfetacheeseSeasalt,totaste

1.Combinequinoa,stock,andwaterinapot.Bringtoaboil,reduceheat,andsimmerfor10to12minutes.

2.Fluffcookedquinoawithafork,andtosswithrosemary,thyme,parsley,lemonzest,flaxseeds,andfetacheese.

3.Seasonwithsaltandservewarm.

SERVES4

Crisp-TenderVeggieQuinoa

1smallheadbroccoli1bunchbroccolini2(4-inch)pieceslemongrass1cupquinoa2cupswater2teaspoonsoliveoil1cupcorn(NSsubstitutedicedredbellpepper)2teaspoonlemonzestSeasalt,totaste1tablespoonlemonzest

1.Chopbroccoliandbroccoliniintobite-sizepieces.Bringalargepotofwatertoaboil,anddropbroccoliandbroccoliniintocookfor3minutes.Removewithaslottedspoon,andplaceinanicebath(alargebowlofwaterandice)tostopthecookingprocess.Drainandsetasideonakitchentowel.

2.Removewhitebottomoffthelemongrassandhitthestalkwiththebackofaknifetobruiseandbringoutitsflavors.

3.Bringquinoaandwatertoaboilwithapinchofsalt,reduceheattosimmer,andaddlemongrass.Letcook12minutesuntilquinoahasabsorbedalloftheliquidandhasbecometender.Fluffquinoawithafork,remove,anddiscardlemongrass.

4.Heatoliveoilinalargeskilletovermediumheat.Sautécorn,broccoli,andbroccolinifor2to3minutes.Tossvegetableswithcookedquinoa,lemonzest,andseasalt,totaste.

5.Servewarmorcold.SERVES6

MintandPumpkinTabbouleh

11⁄2cupsfinelydicedpumpkin3tablespoonsplus2teaspoonsoliveoil,dividedSeasalt,totaste1cupquinoa,raw2cupswater4cupstornkale1tablespoonlemonjuice1tablespoonlemonzest

2clovesgarlic,minced3⁄4cupmint2cupsparsley

1.Preheatovento400degrees.2.Carefullypeelanddicepumpkinintosmallcubes,andtosswith2teaspoonsoliveoilandadashofseasalt.Placeinasinglelayeronabakingsheetandbake40to45minutes,untilpumpkinistenderandslightlybrownedonthebottomsandedges.Setasidetocool.

3.Cookquinoainwaterandwithdashofseasalt.Bringtoaboil.Reduceheat,andsimmerfor10minutes.Leavethecoveron,andletsitanadditional4to5minutes.Fluffwithafork,andsetasidetocool.

4.Placekaleonabakingsheet,drizzlewith2teaspoonsoliveoilandsprinklewithseasalt.Bakefor10to12minutesuntilkalepiecesarecrispy.

5.Whiskremainingoliveoil,lemonjuice,zest,andgarlicinthebottomofalargebowl.Tosswithmint,parsley,pumpkin,cookedquinoa,andkaleuntildressingisevenlydistributed.

6.Serveroomtemperatureorchilled.SERVES6

RoastedEscarole

2headsescarole,washedanddried2teaspoonsoliveoil1⁄4teaspoonlarge-grainseasalt1.Preheatovento375degrees.

2.Trimwoodystemsoffthebottomofescaroleanddiscard,andgivetheleavesaroughchop.Tosswitholiveoilandseasonwithseasalt.

3.Spreadescaroleevenlyacrosstwobakingsheetsandbakefor10to12minutes.Turnafter5minutes,tohelptheescarolebecomecrispy.Escaroleshouldbedarkgreen,wilted,andhavecrispy,slightlybrownededges.

CreamyRicePolenta

1⁄2cupbrownricefarina1teaspoondriedparsley1⁄4cupmozzarellacheese2teaspoonsoliveoil1⁄2teaspoononionpowder1.Cookbrownricefarinaaccordingtopackageinstructions.Twominutesbeforefarinaisfinishedcooking,addremainingingredients,stirringconstantly.

tip:Ifpolentaisreadybeforetherestofyourmealandbecomestoothick,simplyaddwarmwater1tablespoonatatimeuntildesiredconsistencyisachieved.

Snacks

CheeseToastNS SummerSquashSalsaNS CruditésandCreamyGoatCheeseDipNS AdzukiHummusNS FlaxCrackersNS CurriedEggSaladNSFarmerCheeseandBeet-EndiveCupsNS MarinatedMozzarellaNSRosemary-NutMixNS BroccoliniWrappedwithCrispyWalnutBaconNSArtichokeBruschettaNS CrispySpringVeggieCakesNS HomemadeApplesauceNS Stone-FruitSaladwithMint-LimeDressingNS PearandAppleChipsNS BakedGrapefruitwithHoneyandCinnamonNS GrilledPineapplewithCinnamonSyrupNS PeanutButter–RiceCakeswithMiniChipsNS Carob–WalnutButter–StuffedFigsNS

nackstendtobethemostdifficultplaceformostpeopletogetcreativeandcomeupwithnewideasthatarenotoverlycomplicated.Hopefullyyouwillcomeacrossafewnewoptionsthatwillmakesnackingeasier,

tastier,andhealthier.Therearealsoafewsnacksthattranslatewellasappetizersifyoulikeentertainingorhavealittleextratimetopreparesomethingspecial.

CheeseToast

2slicesspeltbread1clovegarlic,halved2teaspoonsoliveoil

2teaspoonsoliveoil2thinslicesfreshmozzarellacheese1⁄2teaspoondriedoregano

1.Preheatovenortoastertobroilonhigh.2.Lightlytoastbreadandrubhalvedgarliccutsidedownontoast,drizzlewitholiveoil,topwithmozzarellacheese,andgarnishwithoregano.

3.Placecheesetoastunderthebroilerfor1to2minutesoruntilcheeseismeltedandbubbling.Keepaneyeonthetoastsothecheesedoesnotburn.

4.Servewarm.SERVES4

SummerSquashSalsa

1cupdicedsweetonion

1cupdicedsweetonion1largegarlicclove,minced2teaspoonsoliveoil1largeparsnip,peeledanddicedinto1⁄2-inchcubes2mediumzucchini,dicedinto1⁄2-inchcubes1cupbutternutsquashpuree1⁄2cupVegetableStock*1tablespoonchoppedfreshsageSeasalt,totaste

1.Heatoliveoilina2-quartpotovermediumheat.Sautéonionandgarlicfor8to10minutes.

2.Addparsnipsandzucchini,andsautéuntiltender,about10minutes.3.Addbutternutsquashpuree,stock,andsage.Bringtoagentleboil,andletsimmer5minutes.

4.Seasonwithseasalt,andserveasawarmsalsa,orletcoolinrefrigeratorandservechilled.

SERVES4

CruditésandCreamyGoatCheeseDip

dip:4ouncessoftgoatcheese2tablespoonschoppeddill2teaspoonsagave1⁄2teaspoonseasalt1tablespoonlemonjuice1tablespoonalmondmilk

crudités:BabycarrotsBroccolifloretsKohlrabisticks

1.Whiskalldipingredientsinabowluntilsmoothandseasoningsarefullyincorporated.

2.Spoonintoaservingdishandplatewithcrudités.SERVES4

AdzukiHummus

11⁄2cupscooked(orcanned)adzukibeans,drainedandrinsed1⁄2cupchoppedfreshbasil2tablespoonschoppedfreshparsley1clovegarlic,minced2teaspoonsoliveoil1tablespoonwalnuts1teaspoonlemonzest

1.Putallingredientsinafoodprocessororaminichopper,andpureeuntilsmoothandcreamy.ServewithFlaxCrackersNS(page155)orcrudités.

SERVES4

FlaxCrackers

1cupcoarselygroundflaxseeds2⁄3cuphotwater1⁄4teaspoonseasalt1⁄4cuppepitas(pumpkinseeds)3tablespoonsalmondflour

1.Combineflaxseedswithwater,stir,andsetasidefor15minutes.Flaxwillbecomethickandgoopy.

2.Preheatovento200degrees.Lineabakingsheetwithparchmentpaperand

setaside.

3.Addremainingingredientstosoakedflaxseeds,stirringtocombine.Mixturewillbeslightlythickerinconsistencythancakebatter.Pourflaxmixtureontothecenterofpreparedbakingsheet.Sprayanoffsetspatulawithcookingsprayorcoatwitholiveoiltohelpyouspreadtheflaxmixturewithoutsticking.Spreadthemixtureinathinlayerasevenlyaspossibleacrossthewholebakingsheet.

4.Bakefor2hours.Crackerswillsolidifyatthispointandbeslightlyrubberyintexture.

5.Increasetheoventemperatureto400,andbake10minutestomakethecrackerscrispy.Carefullyflipthecrackers,andbakeanadditional5to6minutesontheoppositeside.Whendone,crackerswillbehardenedandcrispyonbothsides.Letcool,andbreakapartintopiecesthesizeoftortillachips.

6.Serveatroomtemperature,andstoreinacool,dryplaceorinthefreezer.SERVES4

tip:Wholeflaxseedswilllastlongerthanground,sobuywholeandgrindinacoffeegrinderorfoodprocessorwhenneededtomaximizeshelflife.

CurriedEggSalad

4largeeggs1⁄2teaspoondriedmustard1tablespoonfreshchoppedparsley1⁄4teaspoonseasalt1⁄2teaspooncurrypowder1⁄8teaspoonturmeric2teaspoonsoliveoil2teaspoonslemonjuice

1.Placeeggsinasaucepanandcoverwithcoldwater.Bringtoaboilandturnofftheheat.Setatimerfor14minutesandwhendone,rinseeggsundercoldwater.Peeleggs,chop,andplacetheminalargebowl.

2.Addremainingingredientstothebowlwiththeeggsandtosstocombine.3.Serveoncelerysticksorbetweenslicesofbrownricetoast.

SERVES4

FarmerCheeseandBeet-EndiveCups

2mediumorangebeets2mediumredbeets2teaspoonsoliveoil1⁄4cupfarmercheese1⁄4cupchoppedwalnuts1teaspoonlemonjuiceSeasalt,totaste2headsendive

1.Preheatovento400degrees.Lineabakingsheetwithtinfoilandsetaside.

2.Trimtopsandbottomsoffbeetsandscrubclean.Placebeetsonpreparedbakingsheet,drizzlewitholiveoilandbakefor60to65minutes,oruntileasilypiercedwithaknife.

3.Letbeetscoolfor10minutesthencarefullyremoveskinwithaparingknife,anddicein1⁄2-inchcubes.Placeinbowlwithfarmercheese,walnuts,andlemonjuiceandmixgentlytocombine.Season,totaste,withseasalt.

4.Spoonabout2teaspoonsoffillingontoeachendiveleaf.5.Serveimmediately,orchill,covered,intherefrigeratoruntilreadytoserve.

SERVES4

tip:Store-bought,precookedbeets,eithercannedorinvacuum-sealedpackagesintheproducedepartmentcanbesubstitutedinthisrecipe,butbeetsfromacantendtoloseagreatdealofflavorandsweetness.

MarinatedMozzarella

1⁄2cupextravirginoliveoil1teaspoonlarge-grainseasalt2clovesgarlic,minced2tablespoonschoppedbasil2kalamataolives,finelydiced1poundfreshmozzarellaballs

1.Placeoliveoil,seasalt,garlic,basil,andolivesinamedium-sizebowl,stirringtocombine.

Addmozzarellaballs,tosstocoat,andrefrigeratefor2hoursormore.Removefromrefrigerator15minutesbeforeserving,toallowoiltocometoroomtemperature.

2.Mozzarellaballswillkeepintherefrigeratorforupto1week.

SERVES4

tip:Ifyoucannotfindindividuallyportioned,miniaturemozzarellaballs,buyonelargeballoffreshcheeseandcutinto1–2-inchpiecesasasubstitute.

Rosemary-NutMix

2tablespoonsfreshrosemary1⁄2teaspoonsalt1tablespoonmaplesyrup2teaspoonsghee1cupblackwalnuts1⁄2cuppeanuts1⁄2cuppepitas(pumpkinseeds)

1.Preheatovento325degrees.2.Tossallingredientsinabowlandspreadonabakingsheet.Bakefor25minutes,tossingoncehalfwaythrough.Whendone,nutswillbearomaticandlightlybrowned.Letcoolandspoonintoabowltoserve.

3.Store,covered,inacool,dryplaceforupto1week.SERVES6

BroccoliniWrappedwithCrispyWalnut

2tablespoonsmaplesyrup1teaspoongroundginger1⁄2cupfinelychoppedwalnuts2bunchesbroccolini2teaspoonsoliveoil5slicesnitrate-free/preservative-freeturkeybacon

1.Preheatovento375degrees.2.Inasmallbowl,combinemaplesyrup,groundginger,andwalnuts.Setaside.3.Preparebroccolinibycuttingoffwoodyendsandseparatingintoindividualspears.Tosswitholiveoil.

4.Slicebaconlengthwiseandthenintothirds.Wrap1pieceofbaconaroundeachspearofbroccoliniandplaceonawirerack.Repeatuntilallbroccoliniiswrapped.

5.Placewirerackonabakingsheet.Spoonthemaple-walnutmixtureoverthebacon-wrappedbroccolini.

6.Bakefor10to12minutesonmiddlerack.Walnutswillbegintosmellnuttyandedgesofbaconwillbecrispy.

7.Servewarm.SERVES6

ArtichokeBruschetta

1tablespoonoliveoil,divided1cupfrozenartichokehearts,thawedandchopped1⁄4cupfinelydicedonion1⁄4teaspoonseasalt2cupschoppedspinach3slicessproutedwheatorspeltbread

3slicessproutedwheatorspeltbread1clovegarlic,halved1⁄4cupfetacheese,crumbled

1.Heatamediumskilletovermediumheat,andadd2teaspoonsoliveoil.Sautéartichokesandonionfor4to5minutes.Seasonwithseasaltandaddspinach;sautéanadditional2to3minutes.

2.Whilethevegetablescook,lightlytoastthebreadandrubtoastwithhalvedgarlic.Drizzletoastevenlywithremainingoliveoil.

3.Removevegetablesfromheat,andmixinfetacheese.Spinachwillbewilted,andonionsandartichokewillbetenderandhot.

4.Spoonevenlyovertoast,andservewarmoratroomtemperature.SERVES2

CrispySpringVeggie

1cupgratedceleriac(celeryroot)1cupgratedfennel2tablespoonsgratedonion2cupsspinach1⁄2teaspoonlemonzest1tablespoonchoppedsage1largeegg2tablespoonsbrownriceflour1⁄3cupbreadcrumbs*2teaspoonsoliveoil

1.Placevegetablesinalargebowl.Finelychopspinach,andaddtovegetableswithlemonzest,sage,egg,flour,andbreadcrumbs.Tosstocombine.

2.Inalargeskilletovermediumheat,heatoliveoil.Usinganicecreamscoop,spoonvegetablemixtureintopan.Allowabout1inchbetweeneachvegetablecakeandletcook2to3minutes.Flipandcookanadditional2to3minutesontheotherside.Cakesshouldbebrownandcrispyoneachsideandwarmandtenderinthecenter,butcookedthrough.

3.Servewarm.SERVES4

tip:Asanalternativeservingoption,coolandrefrigeratetoeatasasnack,orforbreakfasttoppedwithapoachedorfriedegg.

HomemadeApplesauce

2organicRedDeliciousapples2organicGrannySmithapples1cinnamonstick1⁄2cupapplejuice1⁄2cupfrozenorfreshorganiccranberries1–2tablespoonsagave

1.Peelapplesanddiceinto1-inchcubes.2.Addapples,cinnamonstick,applejuice,andcranberriesinasaucepanandbringtoasimmer.Add1tablespoonagave.Dependingonthetartnessoftheapplesandcranberries,anadditionaltablespoonmaybeneeded.Cookfor30minutesovermedium-lowheatoruntilapplesnolongerholdtheirshape.

3.Stiroccasionally,removefromheat,andservewarmorchilled.

SERVES6

Stone-FruitSaladwithMint-LimeDressing

1⁄2cupdriedcranberries2cupsfreshcherries,quartered2organicpeaches1pineapple5organicapricots1⁄2cupdriedcranberriesJuiceandzestof2limes1teaspoonagave1⁄2cupfinelychoppedmintleaves

1.Placedriedcranberriesinasmallbowl.Coverwithhotwaterandsteepfor10minutes,torehydrate.

2.Dicepeaches,pineapple,andapricotinto1⁄2-inchpieces.Combineinalargeservingbowl,andsetaside.

3.Straincranberriesfromwater,andgentlypatdryonakitchentowel.4.Whisklimezest,juice,agave,andmintleaves,andpouroverfruitsalad.Addcranberries,toss,andservechilled.

SERVES6

PearandAppleChips

2Boscpears2Bartlettpears2Braeburnapples1⁄4teaspooncinnamon

1.Preheatovento225degrees.Linetwobakingsheetswithparchmentpaperandsetaside.

2.Slicepearsandapplesinroundsasthinlyasyoucan,oruseamandolin.Placeslicedfruitinasinglelayeronpreparedbakingsheetsandsprinkleevenlywithcinnamon.

3.Bakefor2hours,flippingfruithalfwaythroughcooking.4.Letcoolcompletelyandserve.

SERVES4

BakedGrapefruitwithHoneyandCinnamon

2rubyredgrapefruits,halved2teaspoonshoney1⁄2teaspooncinnamon

1.Preheatovento400degrees.2.Trimtheroundedbottomofeachgrapefruithalf,justtocreateastablebase.

Placeonabakingsheet,fleshsideup.

3.Drizzleeachhalfevenlywithhoneyandcinnamon.4.Bakefor5to6minutesandthenbroilfor1to2additionalminutesuntiltheedgesofthegrapefruitarebrownedandthefruitishotandtoppingisbubbling.

SERVES4

GrilledPineapplewithCinnamonSyrup

2teaspoonslightoliveoil1freshpineapple

1⁄4cupCinnamonSyrup*

1.Preheatagrillpanovermediumheat.Brushgrillpanwithoiltocreateanonsticksurface.

2.Removeouterlayerofpineapple,core,andsliceintorounds.3.BrushonesideofpineappleroundswithCinnamonSyrupandplacesyrup-sidedownonthegrillpan.Letcook2to3minutes,andbrushtheoppositesidewithCinnamonSyrup.

4.Flipandgrillanadditional2to3minutes.5.Servewarm.

SERVES4

PeanutButter–Rice

CakeswithMiniChips

4tablespoonspeanutbutter2ricecakes1banana,sliced2tablespoonsminidarkchocolatechips1teaspoonhoney

1.Smear2tablespoonspeanutbutteroneachricecakeandtopeachwithslicesfrom1⁄2banana,1tablespoonchocolatechips,andadrizzleofhoney(about1⁄2teaspooneach).

SERVES2

Carob–

WalnutButter–StuffedFigs

5freshordriedfigs1⁄4cupwalnuthalves2tablespoonspecans1tablespoonCarobExtract™plusmoreforgarnishing*1teaspoonoliveoil3tablespoonshotwaterSeasalt,totaste

1.Slicefigsinhalffromstemtobase,andsetaside.2.Inafoodprocessor,combinewalnuts,pecans,CarobExtract,andoliveoil.Astheprocessorisrunning,drizzleinhotwatersothatthemixtureformsathickpastesimilarinconsistencytonaturalpeanutbutter.Seasonwithsalt,totaste.

3.Spoonabout1teaspoonofthenut-buttermixtureovereachfighalf,anddrizzlewithextraCarobExtract,ifdesired.

SERVES2

Drinksand

Beverages

PineappleSpaWaterNS GreenDetoxJuice Carrot,Kale,andGingerAppleJuiceNS CoolingChamomileIcedTeaNS MatchaMojitoTeaNS SweetBasilandGingerTeaNS ChaiSoyIcedCoffeeNS BerryBonanzaSmoothieNS CreamyPeanutButterSmoothieNS TropicalKaleSmoothieNS

nytimeyoustartanewdietplan,itisnicetohaveasmanytasteandflavoroptionsavailabletoyou,especiallywhenyouarejustgettingstarted.Thiswillhelptoadddiversitytoyourdayinasimpleandtasty

way.Thereareplentyofuswhohavearoutineofdrinkingblackteaorsoda,andthesebeveragesuggestionscanhelptosubstitutefortheoldhabitsyouaretryingtokick.Addedalsoaresmoothies,whichcanspiceupyoursnackorbreakfastroutineormaybeevenreplacethatmilkshakethatbecomestemptinginthehot,summermonths!

PineappleSpaWater

2sprigsmint6cupswater4pineappleslicescutinto1⁄4-inchrounds

1.Washmintandplaceinalargepitcherwithwaterandpineappleslices.Letchillinrefrigeratorfor2to3hours.

2.Servechilled.SERVES4

GreenDetoxJuice

1bunchkale5largecarrots3apples2-inchpieceginger

1.Runallingredientsthroughajuicer,oneatatime.Pourjuiceintoatallglass,stirringtocombine.Drinkimmediatelyforoptimalresults.

SERVES4

Carrot,Kale,andGingerAppleJuice

1bunchkale1⁄2lemon4largecarrots

4apples3-inchpiecefreshginger

1.Washanddryvegetables.Cutofftoughendsofthekaleandcarrots,andrunkale,lemon,carrots,apples,andgingerthroughjuiceroneatatime.Stirtogetherandenjoy.

SERVES4

tip:Vegetablejuiceswillstoreintherefrigeratorforupto3days,butwillprovidethebestnutritionalvaluewhenconsumedimmediatelyafterjuicing.

CoolingChamomileIcedTea

4cupswater1⁄2cupslicedpeaches1cupmintleaves4chamomileteabags1⁄4cuppeachnectar

1.Bringwatertoagentleboilandremovefromheat.2.Addpeaches,mintleaves,andteabags,andsteepteafor4to5minutes.Removeteabagsandletcool,thenrefrigerateuntilchilled,about1hour.

3.Addpeachnectar,stir,andserveoverice.SERVES4

MatchaMojitoTea

6cupswater1cupfreshmintJuiceandzestof1lime2teaspoonsmatchapowder1tablespoonhoney

1.Heatwateruntilitisalmostataboil.Addmintandlimejuiceandzest.Letsteep,coveredfor5minutes.

2.Spoonmatchapowderintoaheat-safe,glasspitcher,andgraduallypourwatermixtureoverthematcha,whiskingcontinuously.Strainthemintandzestoutofthetea.

3.Addhoneyandserve.SERVES4

featuredingredient

matcha

Matchaisapowderedformofgreentea.Oncetealeavesaresundried,theyarefinelygroundandthenwhiskedintonot-yetboilingwater.MatchawasoriginallyusedasaceremonialteainJapan,andhasjustrecentlybecomeapopulartrendintheUnitedStates.Becausedrinkingmatchameansingestingallofthetealeafinsteadofwhatissteepedfromtheleaves,youareconsumingagreatlyincreasedamountofantioxidants.Matchacanalsobeusedinbakedgoodssuchascookiesandcakes.

SweetBasilandGingerTea

4cupswater2-inchpiecefreshginger,roughlychopped1⁄4cuptornbasilleaves1teaspoonagavenectar

1.Bringwatertoaboilwithginger,removefromheat,andaddbasilleaves.Letsteepatleast3minutes.Stirinagaveandservewarm.

SERVES2

ChaiSoyIcedCoffee

5cupspreparedcoffee1wholeclove1cinnamonstick1⁄4teaspoondriedginger1⁄8teaspoongroundcardamom2tablespoonsagave1⁄2cupsoymilk

1.Pourpreparedcoffeeintoasaucepanwithclove,cinnamonstick,ginger,cardamom,andagave.

2.Warmingredientsovermedium-lowheatfor8to10minutes,stirringoccasionally.

3.Removecinnamonstickandclove,andremovemixturefromheat.Letcool,andthenplaceintherefrigeratoruntilcold,about1hour.

4.Oncechilled,pourintoalargeglasspitcher,andaddsoymilk(addadditionalsoymilktosuityourpreference).

5.Serveovericeinchilledglasses.SERVES4

BerryBonanzaSmoothie

1⁄2cupraspberries1⁄2cuppineapple3⁄4cupblueberries1cuptornkale1cupsoymilk2tablespoonspeanutbutter2teaspoonsagave1tablespoonflaxseeds2scoopsProteinBlend™Powder—TypeA*

1.Combineallingredientsinablenderandblenduntilsmooth.Pourinto2glasses,andservecold.

SERVES2

CreamyPeanutButterSmoothie

4prunes2tablespoonsProteinBlend™Powder—TypeA*8ouncessoymilk1⁄4cupavocado,mashed1tablespoonflaxseeds11⁄2tablespoonspeanutbutter

1.Combineallingredientsinafoodprocessorandblend,oruseanimmersionblender.Foreasierblending,addliquidtothefoodprocessorfirst.Servechilled.

SERVES2

TropicalKaleSmoothie

1cupdicedfrozenpineapple1⁄3cupslicedfrozenpeaches1⁄4cupfrozenkale3⁄4cupgrapefruitjuice2teaspoonsagave2tablespoonsProteinBlend™Powder—TypeA*1⁄2teaspoongroundcinnamon

1.Placeallingredientsinablenderandblenduntilsmooth.Ifyouhaveanimmersionblender,placeallingredientsinalargeblendercupandblenduntilsmooth.

SERVES4

Desserts

Deep-ChocolateBrowniesNS Cherry-ChocolateFondueNS ChocolateSaltedNutClustersNS Cocoa-DustedChocolateTrufflesNS FigBarsNS Almond-CranberryBiscottiNS ChocolateChipCookiesNS BlueberryCrumbleNSApricot-CinnamonCharlotteNS Carrot-PineappleCakewithChocolate-ChaiFrostingNS MatchaCakewithChocolateFrostingNS BuckwheatCrêpeswithRaspberryChutneyandChocolateSyrup Upside-DownAlmondCakewithApricotGlazeNS CreamyBerryRicottaNS GingerRicePuddingNS

hatisacookbookwithoutdesserts?Thebestwaytosticktoanykindofdiet,evenonesnotmeantforweightloss,istohaverealisticoptionsforindulgingyoursweettoothonceinawhile.Although

theserecipessoundindulgent,theyarewrittentobeashealthfulaspossiblewhilestillfeelinglikeasatisfyingdessert.Wheneverpossible,useagaveormolassesasasweetener,includeallowablegrains,limitfats,andfeelfreetousechocolate.

Deep-ChocolateBrownies

1cupspeltflour1⁄2cupoatflour1teaspoonbakingpowder1⁄2teaspoonseasalt2tablespoonscocoapowder2eggs

2eggs1⁄4cupapplesauce3tablespoonsghee,meltedandcooled,orlightoliveoil1⁄2cupagave2ounces100percentdarkchocolate,shaved1⁄4cupwarmwater1⁄2cupchocolatechips1.Preheatovento350degrees.Greasean8″×8″bakingdishandsetaside.

2.Inalargebowl,combinedryingredients.Setaside.3.Inaseparatebowl,whiskeggs,applesauce,ghee,andagave.Addtheeggmixturetothedrymixtureandstirtocombine.

4.Meltchocolateoveradoubleboiler.Ifyoudonothaveadoubleboiler,setaglassbowlontopofasmallsaucepanfilledone-thirdofthewaywithwater(watershouldnotbetouchingthebowl).Bringthewatertoaboilandaddshavedchocolate.Letmeltandremovefromheat.Addchocolateand1⁄4cupwarmwatertobatter,stirringtocombine.

5.Pourbatterintopreparedpanandbakefor30to35minutesoruntilfirmtothetouchandacaketestercomesoutclean.

6.Removefromoven,andturnofftheheat.Pourchocolatechipsoverthetopofthebrownies,andplacebackintotheovenfor2to3minutes.Useanoffsetspatulatospreadmeltedchipsevenlyacrossthetopofthebrownies.

7.Letcoolfor10minutes,slice,andservewarm.Brownieswillkeepinacool,dryplaceupto2daysorinthefreezerforupto1month.

SERVES8

Cherry-ChocolateFondue

2ounces100percentdarkchocolate2tablespoonsagave1cupcherryjuice1tablespooncherryjam2teaspoonsghee

fruitfordipping:1cupdicedpineapple1cupdriedapricot1cupslicedapples

1.Shavechocolateintoamixingbowl.2.Inasaucepan,bringagave,juice,jam,andgheetoalowboilandremovefromheat.Pourmixtureoverchocolateandstirtocombine.

3.Servewithfruitfordipping.SERVES6

ChocolateSaltedNutClusters

1cupwholealmonds

1⁄2cupquarteredwalnuts1⁄2cuphalvedmacadamianuts2teaspoonsblackstrapmolasses1teaspoonagave1⁄2cupchocolatechips1teaspoonlargegrainseasalt

1.Preheatovento350degrees.2.Placealmonds,walnuts,andmacadamianutsinamediumbowl,andtosstocombine.Setaside.

3.Inasmallsaucepan,heatmolassesandagavefor30seconds,justuntilmelted.Drizzleovernutsandtoss.

4.Verygently,dropnutclustersbytablespoonfulintominicupcakepanscoatedwithnonstickspray.Placecupcakepanintheovenfor8to10minutes.

5.Removeandletcool.Oncecool,placeinthefreezerforatleast10minutes.6.Meltchocolateoveradoubleboiler.Notethatwaterinthedoubleboilershouldnevertouchthebaseofthetoppantopreventburning.

7.Removenutclustersfromthefreezerandspoonmeltedchocolateoverthetop,sprinkleevenlywithseasalt,andfreezeforanadditional10minutes.

8.Servecoldoratroomtemperature.Keepinanairtightglasscontainerforupto1weekorfreezefor1month.

SERVES6

Cocoa-DustedChocolateTruffles

8ounces100percentdarkchocolate1⁄4cupghee2⁄3cupagave1⁄2cupalmondorsoymilk1⁄8teaspoonlarge-grainseasalt3tablespoonscocoapowder

1.Shavechocolateandplaceinamediumbowl.Warmghee,agave,milk,andsaltinasaucepan.Oncewarm,pourmixtureoverchocolate,whiskingcontinuouslyuntilsmooth.

2.Coolmixturetoroomtemperature,thencovertightlyandrefrigerateuntilchocolateisfirm,about2to3hours.

3.Usingatablespoonormelonballer,scoopouttrufflesandrollintoballs(slightlysmallerthanagolfball),thengentlyrollaroundincocoapowder.Refrigerateuntilreadytoserve.

4.Storeinanairtightcontainerintherefrigeratorforupto1week.SERVES6

featuredingredient

agavenectar

Agaveisanaturalsweetenerderivedfromtheagaveplant,commonlyfoundinthesouthwesternareasofAmericaandinMexico.Agaveismostknownforitsroleasthebaseingredientoftequila.Itcanbeusedinbakingandcookinginplaceofsugar,howevertheagavetosugarratioisnot1:1becauseitisaliquid.Agavehasamildtasteakintothatofhoney,butmuchlessnoticeable.

FigBars

2⁄3cupbrownriceflour1⁄4cupmilletflour1⁄4cuparrowrootflour1teaspoonbakingpowder1⁄2teaspoonseasalt2largeeggs4tablespoonsghee,meltedandcooled,plusmoreforgreasing2largeeggwhites

topping:1⁄2cupfigjam1⁄2cupdriedfigs,cutinto1⁄2-inchdice1⁄4cupagave2eggs,slightlybeaten1eggwhite2teaspoonslemonzest1⁄2teaspoongroundcinnamon1⁄8teaspoongroundcloves2tablespoonsbrownriceflour

1.Preheatovento350degrees.Greasea9″×11″bakingdishandsetaside.2.Combineflourswithbakingpowderandseasaltinalargebowl.Mixjustuntilcombined.

3.Whiskwholeeggswithcooledghee,andaddtoflourmixture,mixinguntilsmoothandfreeoflumps.

4.Inaclean,dryglassbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintobatter,one-thirdatatime.

5.Pourbatterintobakingdish,andbakeforabout15minutes,untilcrustbeginstofirm.

6.Whilethecrustcooks,combinealltoppingingredientsinalargebowl,mixinguntilwellcombined.

7.Removepar-bakedcrustfromoven.Spoontoppingmixtureovercrustandspreadevenly.Returntotheoven,andbakeanadditional35to40minutes,oruntilacaketestercomesoutclean.

8.Servewarmoratroomtemperature.Barswillkeepinacool,dryplacefor1

to2days,orfreezeforupto1month.

SERVES12

Almond-CranberryBiscotti

3⁄4cupdriedcranberries1cupamaranthflour11⁄2cupsbrownriceflour,plusmoreforrolling3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1cupsliveredalmonds3largeeggs1teaspoonlemonzest1⁄3cupagave1⁄3cupapricotjam1⁄2cupallergy-freechocolatemorsels(optional)1.Preheatovento350degrees.Linean11″×17″bakingsheetwithparchmentpaperandsetaside.

2.Inasmallbowl,pourhotwaterovercranberriestorehydrate;letsteepfor10minutes.

3.Inalargebowl,mixtogetherflours,bakingpowder,salt,andalmonds.Setaside.

4.Inaseparatebowl,whiskeggs,lemonzest,agave,andapricotjam.Addeggmixturetodryingredients,stirringjustuntilcombined.Draincranberriesandpatdry.Tosscranberriesintobiscottidough.

5.Gatherdoughintoaballandplaceonflouredworksurface.Gentlyrolldoughwithhandsintoalong,flatlog,aboutthelengthofyourbakingsheet.Placeonpreparedbakingsheetandbakefor30minutes.Removefromoven,andletcool5minutes.Atthispoint,thebiscottiwillhavethetextureofsoftbread.Usingaserratedknife,cutbiscottionthebiasinto3⁄4-inchslices.Placeeachsliceflatonthebakingsheet,andbakeforanadditional25minutes,flippingoncehalfwaythroughbaking,sothatthecookieswillbedryandcrunchyallthewaythrough.

6.Removefromovenandletcoolonadryingrack.Asanoptionaladdition,heatchocolatemorselsoveradoubleboileruntilmeltedandsilky.Spoon

chocolateoverhalfofeachcooledbiscotti,andletthechocolatecoolagain.

7.Serveatroomtemperature.Storeinacool,dryplaceovernightorinthefreezerforupto1month.

SERVES12

ChocolateChipCookies

1⁄2cupspeltflour1⁄2cupoatflour1teaspoonseasalt1⁄2teaspoonbakingpowder1⁄2teaspoonbakingsoda1⁄2cupghee,softened1⁄2cupagave1tablespoonmolasses1teaspoonvanilla1⁄2cupallergy-freechocolatechips1.Preheatovento350degrees.Linea15″×10″bakingsheetwithparchmentpaperandsetaside.

2.Inalargebowl,mixflourswithsalt,bakingpowder,andbakingsoda.Setaside.

3.Inaseparatebowl,beatsoftenedgheewithagave,molasses,andvanillauntilsmoothandcreamy.

4.Addgheemixturetoflourmixtureandstirjustuntilcombinedandfreeoflumps.Stirinchocolatechipsand,usingatablespoon,spooncookiedough2inchesapart,onpreparedbakingsheet.

5.Bake12minutesinthecenterrackoftheovenuntildoughiscookedandsoftwithgoldenedges.Eatwarmorletcoolonawirerack.Cookieswillkeepinacool,dryplacefor1to2daysorinthefreezerupto1month.

SERVES12

BlueberryCrumble

crust:1cupspeltflourplusmoreforrolling1⁄4teaspoonseasalt4tablespoonschilledghee4–5tablespoonsice-coldwater

filling:1teaspoonlemonzest1⁄4teaspoonseasalt1⁄4teaspooncinnamon1⁄3cupagave1⁄4teaspoonginger2cups(freshorfrozen)blueberries

topping:1⁄4cupfinelychoppedwalnuts1⁄4cupspeltflour2tablespoonsghee1tablespoonagave

1.Preheatovento350degrees.2.Whisktogetherspeltflourandsalt.Cutcoldgheeintosmallpiecesandaddtoflourmixture.Usingacrossingmotionwithtwobutterknivesorapastrycutter,incorporategheeintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untilthedoughcomestogetherbutisnotsticky.Gatherdoughinyourhandsandkneaduntilitbecomessmoothandpliable.Donotoverworkdough;youshouldstillseesmallpiecesofghee.Coverdoughwithplasticwrapandrefrigerate1hour.

3.Rolldoughoutonaflouredsurfaceuntilabout12inchesindiameterandapproximately1⁄8-inchthick.Gentlypressthedoughintoa9-inchpieplate,andpinchedgesbetweentwofingerstocreatecrimpededges.

4.Inalargebowl,stirtogetherfillingingredientsjustuntilcombined.Spoonintopreparedpastrycrust.

5.Maketoppingbycombiningwalnutsandspeltflourinalargebowl.Useyourfingerstoincorporatethegheeintothedough.Stirinagaveandsprinkleontopofblueberryfilling.

6.Bakefor25to30minutes.7.Servewarm.

SERVES4

Apricot-CinnamonCharlotte

1teaspoongheeplusmoreforgreasing1teaspoonlightoliveoil2cupsdicedapricot(freshorfrozen)*1⁄4cupdriedcranberries1⁄4cupdrytoastedwalnuts3largeeggs1tablespoonsoymilk1⁄2teaspooncinnamon8slicesoat,spelt,orsoyflourbread

1.Preheatovento350degrees.Grease2(12-oz.)ramekinswithghee,andsetaside.

2.Heatalargeskilletovermediumheat,andmelt1teaspoonofgheeandoliveoil.Oncehot,addapricots,cranberries,andwalnuts.Cook5minutes.

3.Whilethefruitcooks,whiskeggs,soymilk,andcinnamoninalarge,flat-

bottomedbowl.Setaside.

4.Preparesliceoftoastbyslicingedgestofitthebottomofyourramekins,andcutsothebreadwillfitthesideswithoutbeingtootallorshort.Dunkslicesofbreadineggmixture,asifmakingFrenchtoast.Linethebottomandedgesofpreparedramekinswiththeegg-soakedbread.Leavetwoslicesofbreadforthetop.

5.Spoonapricotmixtureintotheramekinsandtopeachwith1sliceoftoast.6.Bakefor35minutesoruntilgoldenbrown.

SERVES2

Carrot-PineappleCakewithChocolate-Chai

Frosting

1cupshreddedcarrot3⁄4cupdicedpineapple3tablespoonsghee,meltedandcooled,plusmoreforgreasing1cupbrownriceflour1cupmilletflour1⁄4cuparrowrootstarch3teaspoonsbakingpowder1teaspoonsalt1⁄2teaspooncinnamon2largeeggyolks1cupfinelychoppedwalnuts1⁄2cupagave4largeeggwhites

frosting:1⁄2cupalmondmilk4tablespoonsagave1teaspoongroundcinnamon1⁄2teaspoongroundginger1⁄8teaspoongroundallspice3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder1⁄4cupchoppedwalnuts,forgarnish1.Preheatovento350degrees.Greasea9-inch-roundcakepanandsetaside.

2.Placeshreddedcarrotanddicedpineappleonpapertowelstoabsorbexcessliquid.

3.Inalargebowl,combineflours,arrowrootstarch,bakingpowder,salt,andcinnamon.Setaside.

4.Inaseparatebowl,whisktogethereggyolks,pineapple,carrots,walnuts,3tablespoonsghee,andagave.Addtodryingredients,stirringtocombine.

5.Inadry,glassbowl,beateggwhitesuntilstiffpeaksform.Foldeggwhitesintobatter,one-thirdatatime.Pourintopreparedcakepan.

6.Bake35to40minutes.

7.Preparechocolatechaifrosting:inasmallsaucepan,heatalmondmilk,agave,cinnamon,ginger,andallspicefor2to3minutes.Placegratedchocolateinabowlwithghee.Pouralmondmilkmixtureoverchocolateandwhiskuntilsmooth.Letcoolcompletely.Addcocoapowder,andstiruntilmixturethickens.

8.Spreadfrostingontopofthecooledcakeandsprinklewithwalnutsforgarnish.Forbestresults,servesamedayorstoreinacool,dryplaceovernightorinthefreezerforupto1month.

SERVES8

MatchaCakewithChocolateFrosting

1tablespoonmatchapowder11⁄2cupsbrownriceflour1cupmilletflour3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄4teaspoongroundcloves1teaspoonlemonzest1⁄2cupagave4tablespoonsghee,meltedandcooled,plus1tablespoonforgreasing2largeeggs1eggyolk1⁄3cupalmondmilk3largeeggwhites

frosting:1⁄2cupalmondmilk4tablespoonsagave3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder2⁄3cupchopped,toastedmacadamianuts1⁄4cupallergy-freechocolatemorsels1.Preheatovento350degrees.Greasetwo9-inch-roundcakepanswithbutterorghee,andsetaside.

2.Inalargebowl,combinematcha,flours,bakingpowder,salt,andcloves.Setaside.

3.Inaseparatebowl,whisktogetherlemonzest,agave,ghee,eggs,eggyolk,andalmondmilk.Setaside.

4.Placeeggwhitesinaglass,copper,ormetalbowlandbeatonhighuntileggwhitesformstiffpeaks,andsetaside.

5.Addwetmixturetodrymixture,stirringuntilwellcombinedandlump-free.Usingone-thirdoftheeggwhitemixtureatatime,foldwhitesgentlyintothebatter.

6.Pourbatterevenlyintopreparedcakepans,andbakeinthemiddlerackoftheovenfor25minutes,untilcakeisfirmandcaketestercomesoutclean.Letcoolinpansfor10minutes,andremovetowirecoolingrackstocoolfully.

7.Preparechocolatefrostingbyheatingalmondmilkandagaveinasmallsaucepanfor2to3minutes.Placegratedchocolateinabowlwithghee.Pouralmondmilkmixtureoverchocolateandstiruntilsmooth.Letcoolcompletely.Addcocoapowderandstiruntilmixturethickens.

8.Spreadslightlylessthanhalfthefrostingonthefirstlayerofcake,topwiththesecondlayer,anduseanoffsetspatulatospreadremainingfrostingoverthetopofthesecondtierofcake.Sprinklewithtoastedmacadamianutsandchocolatemorsels,andserve.

SERVES8

Buckwheat

CrépeswithRaspberryChutneyandChocolateSyrup

3⁄4cupbuckwheatflour1⁄4cupspeltflour1tablespoongheeplus1teaspoon,melted(optional)1⁄2teaspoonfineseasalt2largeeggs11⁄2cupsalmondorsoymilkraspberrychutney:1Boscpear,diced1teaspoonghee1teaspoonlemonzest1⁄2teaspoongratedfreshginger1⁄4cupsugar-freeapricotjam1cuphalvedfreshraspberries,orcranberriescanbesubstituted1⁄4cupChocolateSyrup*

1.Whiskallcrêpeingredientstogetherinalargebowl.Coverandrefrigeratefor1hour.

2.Whilethebatterischilling,inamediumskillet,heatgheeovermediumheatandsautépearfor3to4minutes,oruntilslightlybrownedandtender.Addlemonzest,ginger,andapricotjam,cookingforanadditional30seconds.Removefromheatandtosswithfreshraspberries.

3.Heatalarge,low-sidedskilletovermediumtomedium-highheat,and(ifnotnonstick)brushwithremainingmeltedghee.Oncehot,spoon1⁄4cupcrêpebatterontotheskilletandquicklyturntheskillettospreadbatterintoaverythinlayer.Letcookabout1minute,oruntiltheedgesstarttopullawayfromtheskilletand

tinybubblesappearinthecenterofthecrêpe.Usingalarge,flatspatulaorcarefullyliftingedgeswithyourhands,flipthecrêpeandcookanadditionalminuteontheotherside.

4.Continuemakingcrêpesuntilallbatterisused.Stackcrêpesonaplateandkeepwarmuntilserving.

5.Servewarmwithchutneyanddrizzlewithchocolatesyrup.SERVES4

featuredingredient

buckwheat

Buckwheatisagluten-free,pyramid-shapedgrainthathasaslightlysweet,nuttyflavorandishighinprotein.Itisadeliciousalternativetowheatthatpairsperfectlywithfreshfruitandchocolate!Buckwheatcanalsobeeatenasawhole-grainsidetoanymeal,muchlikericeandquinoa.Itisquicktocookandanutritiousvariationonyourweeknightmeal.

Upside-DownAlmondCakewithApricotGlaze

1cupbrownriceflour1⁄2cupmilletflour1⁄2cupfinelygroundalmondmeal2teaspoonsbakingpowder1⁄2teaspoonfineseasalt1⁄2teaspoonlemonzest4largeeggwhites2largeeggyolks1⁄2cupagave2tablespoonshoney6tablespoonsghee,softened

6tablespoonsghee,softened5tablespoonsalmondmilk1cupwholealmonds

topping:2tablespoonshoney1⁄4cupsugar-freeapricotjam1.Preheatovento350degrees.Greasearound9-inchcakepan,linewithparchmentpaper,andsetaside.

2.Inalargebowl,whisktogetherflours,almondmeal,bakingpowder,andsalt.Setaside.

3.Inadry,glassbowl,beateggwhiteswithahandmixeruntiltheyformstiffpeaks,andsetaside.

4.Inasmallbowl,mixeggyolks,agave,honey,ghee,andalmondmilk,andaddtodrymixture.Stirjustuntilcombined.Foldeggwhitesintobatterone-thirdatatime.

5.Scatteralmondsevenlyonthebottomofthecakepan.Inasmallsaucepan,warmhoneyandapricotjamfor30seconds,creatingathinglaze.Slowlypourevenlyoveralmondsinthebottomofthecakepan.Pourbatteroveralmondsandglazeandbakefor40minutes,oruntilacaketestercomesoutclean.

SERVES8

CreamyBerryRicotta

16ouncesorganic,part-skimricottacheese1⁄4teaspooncinnamon1teaspoonlemonzest2teaspoonsagave1⁄4teaspoonseasalt3⁄4cupstrawberries3⁄4cupblueberries1.Inamedium-sizebowl,stirtogetherricottacheese,cinnamon,lemonzest,agave,andseasalt.

2.Slicestrawberries,andusewithblueberriestodip,orstirintoricottamixture.SERVES4

GingerRicePudding

1cupbrownbasmatirice1⁄2teaspoonseasalt31⁄2cupsalmondmilk,divided1tablespoonfreshginger,grated1⁄8teaspooncardamom(optional)1⁄4teaspooncinnamon2largeeggyolks2tablespoonsoatflour1tablespoonblackstrapmolasses1tablespoonmaplesyrup1⁄2cupdiced,driedapricot(nosugaradded)1.Inamediumsaucepan,bring

1cupbrownbasmatirice,seasalt,and2cupsalmondmilktoaboil.Reduceheattoasimmer,cover,andsimmerfor50minutes.

2.Inasmallsaucepan,heatremaining11⁄2cupsalmondmilkwithginger,cardamom,ifusing,andcinnamonuntilwarm.Inasmallbowl,whisktogethereggyolks,flour,molasses,andmaplesyrup.Tempertheeggmixturebyaddingaladleofthewarmmilktotheeggsveryslowlyandwhiskingcontinuously.Oncetheeggshavebeenwarmed,addthemixtureintothewarmedmilk,andwhiskovermediumheatuntilthemixtureisthick.Theconsistencyshouldresembleyogurtwhenitisready.Removefromheat,andsetaside.

3.Whenriceiscooked,addapricotandmilkmixturetotherice.Letcookanadditional3to5minutesoverlowheat,stirringcontinuously.Thericepuddingwillbethickandcreamy.

4.Servewarm.SERVES6

Stocks,Condiments,

andSauces

HerbDressingNS CitrusDressingNS Carrot-GingerDressingNSChocolateSyrup TangyTofuMarinade CinnamonSyrupNS ChickenorTurkeyStockNS VegetableStockNS BasicBreadCrumbsNS

HerbDressing

1⁄4cupfinelychoppedfreshbasil2tablespoonsfinelychoppedfreshparsley2tablespoonsfinelychoppedfreshchives2smallclovesgarlic,minced1⁄2cupextravirginoliveoil2⁄3cupfresh-squeezedlemonjuiceSeasalt,totaste

1.Whiskherbs,garlic,oliveoil,andlemonjuicetogetherinasmallbowl,orpouringredientsinaglassjarwithasealablelidandshakevigorouslytocombine.Seasonwithseasalt,totaste.

2.Storesaladdressinginaglassjarordispenserintherefrigeratorforupto1week.Recipecanbedoubledsoyouhaveitreadytogoallweek.

CitrusDressing

1⁄2cupextravirginoliveoilJuiceof2lemonsJuiceof1lime2tablespoonsfinelychoppedcilantro2teaspoonsagaveSeasalt,totaste

1.Whiskoliveoil,lemonjuice,limejuice,cilantro,andagavetogetherinasmallbowl,orpouringredientsinaglassjarwithasealablelidandshakevigorouslytocombine.Seasonwithseasalt,totaste.

2.Storesaladdressinginaglassjarordispenserintherefrigeratorforupto1week.Recipecanbedoubledsoyouhaveitreadytogoallweek.

Carrot-GingerDressing

2mediumcarrots,chopped1tablespoonoliveoil1-inchpiecefreshginger,peeled1tablespoonfreshlemonjuiceSeasalt,totaste

1.Inthefoodprocessor,pulsecarrots,oliveoil,ginger,andlemonjuiceuntilasmoothconsistencyisreached.Ifthemixtureistoothick,addwater,1tablespoonatatime.

2.Seasonwithseasalt,totaste,andstoreinaglasscontainerordispenserintherefrigeratorforupto1week.

ChocolateSyrup

1cupagave2tablespoonscocoapowder

1.Whiskagaveandcocoapowdervigorouslyinabowltoincorporate.Oncecombined,storeinaclean,glassdispenseroraglasscontainertobedrizzledoverpancakes,fruit,ortoaddaspecialtreattosmoothies.

2.Storeinacool,dryplaceforupto2weeks.

TangyTofuMarinade

1tablespoonpaprika1teaspoonmustardpowder1⁄4teaspoongroundcumin1⁄2teaspoonlargegrainseasalt1⁄2cupoliveoilJuiceof1lemon1tablespoonagave

1.Whiskallingredientstogetherinsmallbowlandpourovertofu,vegetables,orpoultryforaquickanddeliciousmarinade.

CinnamonSyrup

2teaspoonsbutter1cupagave2teaspoonscinnamon

1.Meltbutterinasaucepanovermedium-lowheat.Addagaveandcinnamon,whiskinguntilsmoothandcombined.Removefromheatandletcoolcompletely.

2.Storeinaclean,glassdispenserorcontainerintherefrigeratorforupto2weeks.

ChickenorTurkeyStock

4poundschickenorturkeythighsandbreast3largecarrots,peeledanddiced1celeryroot,peeledanddiced2clovesgarlic,peeled1Vidaliaonion,chopped4quartswater2teaspoonsseasalt3sprigsfreshthyme3sprigsfreshrosemary5sprigsparsley

5sprigsparsley2bayleaves

1.Bringallingredientstoagentleboilinalargestockpot.Asthestockboils,usealargespoontoskimfoamandimpuritiesoffthetopanddiscard.Reducetoasimmer.

2.After3hours,removeingredientsfromstockandstrainintoacleanbowlorpot.Letcool(notmorethan4hours),thenpackageandrefrigerate.

3.Storeinglasscontainersintherefrigeratorforupto3daysorinthefreezerfor2months.

4.Ifyouwanttoutilizethecookedmeatforsalad,casseroles,ortoaddtoyoursoup,pickthemeatoffthebonesafter1hourofcooking,coolandrefrigerateforanotheruse.Continuetocookthebonesandvegetables.Thestockwillbelighter,butthemeatwillbeviableforotheruses(suchasinsandwiches,toppedonsalads,incasseroles,potpieandsoon).

VegetableStock

2teaspoonsoliveoil2onions,chopped1celeryroot,peeledandchopped1cupchoppedparsnips1cupchoppedcarrots3tomatoes,halved2fennelbulbs,chopped3bayleaves1clovegarlic,peeled5sprigsparsley5sprigsthyme2teaspoonsseasalt4quartswater

1.Heatalargestockpotovermediumheat.Addoliveoilandsautéonions,celeryroot,parsnip,carrots,andfennelfor8to10minutes.Addwaterandremainingingredients,andbringtoaboil.

2.Cover,reduceheattolow,andcookfor30minutes.Vegetablestockhasaquickcookingtime,becausevegetablesgiveuptheirflavorquickly,asopposedtomeatsandbones.

3.Strainstockintoacleanpot,andstoreintherefrigeratorforupto5daysorinthefreezerforupto3months.

BasicBreadCrumbs

4slicesspeltoroatbread

1.Toastslicesofbread,andletcool.Pulsecooledtoastinafoodprocessoruntiltheybecomecoarsebreadcrumbs.

2.Forflavoredbreadcrumbs,adddriedherbssuchasparsley,rosemary,thyme,sage,and/orbasil.

UsefulTools

SubstitutionsAnintegralpartofacclimatingtoyournewdietisbeingabletofillthevoidcreatedbyyourBestAvoidedlist.Belowisalistofsubstitutionstohelpyoualongtheway.Anumberofthesesubstitutionswillnotdirectlytranslateonetoanotherbutyouwillseefromrecipesinthisbookhowtheyareadaptedtoworkinplaceofoneanother.

BREAD—ThebeautyaboutbeingTypeAisthattherearemanybreadoptionsoutthereforyou.Thecautionhereistoreadthelabelsofbreadyoubuyinthestore.Manybreadsclaimtobe“wholegrainoatbread,”butcontainwhiteflourorsomeotheringredientthatisonyourAvoidlist.Ialwaysrecommendvarietyinahealthydiet,soevenifyoufindagreatoatbread,tryoutaspelt,rye,orsproutedwheatbreadtomixthingsupanddiversifyyournutritionalintake.

PASTA—Thebestpastayoucangetissoba,whichisabuckwheat-basedpasta.Similartotheissuewithbreads,however,manyvarietiescontainwhiteflour,somakesureyoureadlabels.Wholewheatpastaisalsoanotheroption,butbuckwheatismoreBeneficialandhasadeliciousnuttyflavorthatwillpairbeautifullywithsoy-marinatedtofuandroastedveggies.

BUTTER—Thismaybeoneofthosethingsthatisdifficulttoletgo.Aterrificalternativeisghee,whichissimplyclarifiedbutter.Whenbutterisheated,itseparatesandthelactosecomestothetopandthefatremainsonthebottom.Whenthelactoseisremoved,whatremainsiscalledghee.Useitjustlikebutter,tospreadontoastoraddtoriceorvegetables.Gheeisneversalted,soifyouarespreadingitontoast,youmaywanttoaddatouchofsalt.

SUGAR—Thereareafewalternativestorawsugar,however,theyaremostlyliquid,soswapping1:1isnotthebeststrategy.ForTypeAs,thebestalternativestosugarareblackstrapmolasses,agave,maplesyrup,maplesugar,andhoney.MostoftherecipesinthisbookcallforagaveandmolassesbecausetheyarethemostuniversallyBeneficialsweetenersfortheBloodTypeDiet.Youcanexperimentwithswappingagaveormolassesforacombinationoftheothersweeteners,however.

FLOUR—Thebestfloursforbakingareacombinationfortextureandtaste.InthisbookweincorporatehighlyBeneficialflours.AlthoughTypeAscanhavewholewheat,trytousecombinationssuchasspeltandoat;oroat,spelt,andbuckwheat,becauseoatandbuckwheatareBeneficialgrains.Wholewheatcanhaveaveryearthytasteandheartytexture,whereasspeltandoatlendmoreofatendersoftnessthatseemstobemoreappealingformostpeople.

AgreateverydaybakingmixforTypeAis:2partsspeltflour(2⁄3cupforonebatch)1partoatflour(1⁄3cupfor

onebatch)Add2teaspoonsbakingpowderand1⁄2teaspoonseasalttoeachbatch.

MenuPlanningThefollowingaresuggestionstoshowyouhowtoputtherecipesinthisbooktogethertomakeweeklymenusforyouandyourfamily.Theyarearrangedinawaytokeepabalanceddiet,butfeelfreetomixandmatchasyouseefit.Ifyouplantofollowthemenuexactly,readitthoroughlyaheadoftimesoyoucanseewhereyouwouldneedtobuyalittleextratoaccountforleftovers,andwhereitwouldbepracticaltoplan/prepahead.Thepurposeofmenuplanningistomakelifeaseasyaspossiblebyutilizingleftoversandplanningmoreinvolvedmealsforweekends.

Inadditiontothelistbelow,makesureyouaredrinkingaminimumofsix(8-oz.)glassesofwaterperdaytostayproperlyhydrated.

MENUPLANNINGTIPS:

Ifyouworkfull-timeorhavedifficultypreparingmealsduringtheweek,

useafewhoursontheweekendtopreparesnacksandafewmealsfortheweekbypre-washingvegetablesandlettuce.Thiswillsignificantlycutdownonweekdayduties.Afewfoodsthatkeepwellandtohaveonhand:FlaxCrackers,Granola,SpicyNutClusters,andoccasionallyProteinBars.Ifyoudon’tlikeleftovers,it’stimetostartlikingthem.Leftoversarethemostdelightfultimesaversyoucouldimagine.Pairthemwithafreshsaladortossinasoup,andtheywillbecomeyourbestfriend,too.Whenbakingbreads,muffins,orevensweettreats,freezeleftoversinsealableglasscontainerstokeepthemfresh.IfyouhavePumpkinMuffinsinthefreezer,youcanpopthemintheovenortoasterovenat200degreesfor10to15minutesandtheywillbeperfectlytoastyandreadytoeat.Whenmakingsomethinglikebruschetta,doublethetoppingrecipeandreservewhateverisnotusedinasealableglasscontainerintherefrigeratorforupto1week.Thatwayyoumakeitonceanditcanbeusedasmanytimesasyouwantit.

Four-WeekMealPlanner

Week1Sunday

BREAKFAST:Wild-RiceWafflesNSwithblackberriesandrawwalnutsLUNCH:RatatouilleNS

SNACK:CurriedEggSaladNSoncelerysticksDINNER:TurkeyChiliVerdeNS

MondayBREAKFAST:Blackstrap-CherryGranolaNS,ricecereal,andalmond

milkwithgreenteaandfreshblueberriesLUNCH:LeftoverTurkeyChiliVerdeNSwithmixedgreensaladdressedwithlemonandoliveoilSNACK:PearandAppleChipsNSandRosemary-NutMixNS

DINNER:Lemon-GingerSalmonNSwithBrownRiceSaladNS

TuesdayBREAKFAST:ScrambledEggswithBlueberry-MacadamiaMuffinsNS

andgreenteaLUNCH:RawKaleSaladwithZestyLimeDressingNSandleftoverLemon-GingerSalmonNS

SNACK:FlaxCrackersNSandSummerSquashSalsaNS

DINNER:Crispy-CoatedTurkeyTenderswithApricotDippingSauceNSandPumpkinRaguNS

WednesdayBREAKFAST:HomemadeTurkeyBreakfastSausageNSwithgreentea

andslicedmangoLUNCH:RawKaleSaladwithZestyLimeDressingNSandleftoverCrispy-CoatedTurkeyTenderswithApricotDippingSauceNS

SNACK:PearandAppleChipsNSandRosemary-NutMixNSDINNER:GrilledRadicchioandWalnut-SpinachPestoNS

ThursdayBREAKFAST:Blueberry-MacadamiaMuffinsNSwithleftover

HomemadeTurkeyBreakfastSausageNSandgreenteaLUNCH:GreensandBeansSaladNS

SNACK:ProteinBlend™Powder—TypeAdrinkDINNER:TangyPineappleandTempehKabobsNSwithRoastedAutumnRootsNS

FridayBREAKFAST:QuinoaMuesliNS,blueberries,andgreenteaLUNCH:

LeftoverGreensandBeansSaladNSwithfetacheeseSNACK:Carob–WalnutButter–StuffedFigsNS

DINNER:MacandCheesewithRoastedVegetablesNSandGarlic–CreamedArtichokeSpinachNS

SaturdayBREAKFAST:BroccoliFetaFrittataNSwithgreenteaandpineapple

LUNCH:1⁄2BaconGrilledCheeseNSwithRoastedParsnipSoupNSSNACK:PeanutButterRiceCakeswithMiniChipsNSDINNER:SeafoodPaellaNS

Week2Sunday

BREAKFAST:CherrySconesNSwithalmondbutterandgreenteaLUNCH:FavaBeanStewNS

SNACK:GrilledPineapplewithCinnamonSyrupNSDINNER:MoroccanTofuTagineNS

Monday

BREAKFAST:BreakfastEggSaladNSLUNCH:MintandPumpkinTabboulehNSwithleftoverMoroccanTofu

TagineNSSNACK:HomemadeApplesauceNSDINNER:ShreddedTurkeyBakeNS

TuesdayBREAKFAST:QuinoaMuesliNSwithfreshblueberriesLUNCH:Leftover

ShreddedTurkeyBakeNSwithmixedgreensdressedinoliveoilandlemonSNACK:GrilledPineapplewithCinnamonSyrupNS

DINNER:TofuandShreddedEscaroleSoupNSandRedQuinoa–MushroomCasseroleNS

WednesdayBREAKFAST:TurkeyBacon–SpinachSquaresNSandgreenteaLUNCH:

LeftoverRedQuinoa–MushroomCasseroleNSSNACK:CheeseToastNSDINNER:Parchment-BakedSnapperNS

ThursdayBREAKFAST:Broccoli-FetaFrittataNSwithgreenteaLUNCH:Adzuki

HummusandFetaSandwichNSSNACK:HomemadeApplesauceNSDINNER:RiceandBeanLoafNSwithBaconandBeanCollardsNS

FridayBREAKFAST:Granola–NutButterFruitSlicesNSwithgreenteaLUNCH:

RiceandBeanLoafNSsandwicheswithslicedmozzarellacheeseSNACK:ProteinBlend™Powder—TypeAdrinkDINNER:SeafoodStewNS

SaturdayBREAKFAST:PancakesNSwithscrambledeggsandgreenteaLUNCH:

Salmon-SaladRadicchioCupsNSSNACK:CrispySpringVeggieCakesNSDINNER:PumpkinGnocchiwithBasil-CranberrySauceNSwithgrilled

chicken

Week3Sunday

BREAKFAST:Pear-RosemaryBreadNSwithapoachedeggandgreenteaLUNCH:FishFilletSandwichNS

SNACK:CruditésandCreamyGoatCheeseDipNSDINNER:TurkeyMoleDrumsticksNSwithWhippedPumpkinSoufflé

NSandCrunchyKohlrabiSlawNS

MondayBREAKFAST:CreamyPeanutButterSmoothieNSandgreenteaLUNCH:

LeftoverTurkeyMoleDrumsticksNSandCrunchyKohlrabiSlawNS

SNACK:Unibar®ProteinBarDINNER:Salmon–BlackBeanCakeswithCilantro-CreamSauceNSandRoastedChestnutsandRiceNS

TuesdayBREAKFAST:Pear-RosemaryBreadNSwithscrambledeggsandgreen

teaLUNCH:LeftoverSalmon–BlackBeanCakeswithCilantro-CreamSauceNSwithromainedressedinlemonandoliveoilSNACK:MarinatedMozzarellaNSwithFlaxCrackersNS

DINNER:Slow-CookerButternutSquash–LentilStewNS

WednesdayBREAKFAST:TurkeyBacon–SpinachSquaresNSandgreenteaLUNCH:

LeftoverSlow-CookerButternutSquash–LentilStewNSSNACK:Unibar®ProteinBarDINNER:Broccoli–NorthernBeanSoupNS

withGreenTea–PoachedChickenNS

ThursdayBREAKFAST:Blackstrap-CherryGranolaNS,ricecereal,andalmond

milkwithgreenteaandfreshblueberriesLUNCH:ShreddedleftoverGreenTea–PoachedChickenNSwithcranberriesandwalnutsoverspinachwitholiveoilandlemonSNACK:MarinatedMozzarellaNSwithFlaxCrackersNS

DINNER:Herb-CrustedTurkeyBreastStuffedwithShallotsandFigsNSwithRoastedPumpkinwithFriedSageNS

FridayBREAKFAST:HomemadeTurkeyBreakfastSausageNSwithgreentea

andslicedpineappleLUNCH:LeftoverHerb-CrustedTurkeyBreastStuffedwithShallotsandFigsNSoverRawKaleSaladwithZestyLimeDressingNS

SNACK:Unibar®ProteinBarDINNER:VeggieLasagnaNSwithRoasted

EscaroleNS

SaturdayBREAKFAST:SpinachandZucchiniSouffléNSandgreenteaLUNCH:

CrunchyKohlrabiSpringRollswithSweetCherryDipNSSNACK:FarmerCheeseandBeet-EndiveCupsNSDINNER:SpringPestoPastaNSwithgrilledchicken

Week4Sunday

BREAKFAST:SavoryHerbandCheeseBreadPuddingNSLUNCH:AdzukiHummusandFetaSandwichNSSNACK:Stone-FruitSaladwithMint-LimeDressingNSDINNER:Shepherd’sPietoppedwithRoastedGarlic–Whipped

CauliflowerNSwithRoastedEscaroleNS

MondayBREAKFAST:Maple-SausageScrambleNSandgreenteaLUNCH:

LeftoverShepherd’sPietoppedwithRoastedGarlic–WhippedCauliflowerNS

SNACK:ArtichokeBruschettaNSDINNER:SearedTunawithFigandBasilChutneyNSandHerbed

QuinoaNS

TuesdayBREAKFAST:PumpkinMuffinswithCarobDrizzleNSwithpeanutbutterand

greenteaLUNCH:BakedFalafelNSSNACK:Stone-FruitSaladwithMint-LimeDressingNSDINNER:BeanBurgersNSandBroccoliniWrappedwithCrispyWalnutBaconNSWednesday

BREAKFAST:Granola–NutButterFruitSlicesNSwithTropicalKaleSmoothieNSandgreenteaLUNCH:RotisseriechickenwithleftoverBroccoliniWrappedwithCrispyWalnutBaconNS

SNACK:CruditésandCreamyGoatCheeseDipNSDINNER:Ginger-TofuStir-FryNSwithCarrot-GingerSoupNS

ThursdayBREAKFAST:BreakfastEggSaladNSwithgreenteaLUNCH:Leftover

Carrot-GingerSoupNSand1⁄2AdzukiHummusandFetaSandwich

NSSNACK:ArtichokeBruschettaNSDINNER:PastaCarbonarawithCrispyKaleNSwithGreensandBeans

SaladNS

FridayBREAKFAST:PumpkinMuffinswithCarobDrizzleNSwithpeanut

butterandgreenteaLUNCH:LeftoverGreensandBeansSaladNSwithwalnutsandfreshmozzarellacheeseSNACK:CruditésandCreamyGoatCheeseDipNSandAdzukiHummusNS

DINNER:FishTacoswithBeanandCrunchyFennelSlaw

SaturdayBREAKFAST:Cinnamon-OatCrêpesNSandgreenteaLUNCH:Melted

Mozzarella–OnionSoupNSSNACK:BakedGrapefruitwithHoneyandCinnamonNSDINNER:ChickenPotPiewithCrunchyToppingNS

Youcanfindthefollowinghelpfultoolsonourwebsiteathttp://www.4yourtype.com/cookbooks.asp.YouwillbeabletodownloadthesePDFsandprintthemfromyourcomputer.

FoodJournalKeeptrackofeverymealwiththishandylog.TrackingYourProgressThisisanadditionaltooltohelpyoufocusonyourgoals.ShoppingListMakeyourshoppingtripeasywiththislistofBeneficialfoodsforyourtype.

TYPEASHOPPINGLIST

Produce:ArtichokesBroccoliCarrotsCeleryFennelKaleLettuceOnionPumpkin(wheninseason)SpinachApricotsBlueberriesCherriesFigsGrapefruitPineappleBaking:BrownriceflourBuckwheatflourOatflourSpeltflourBakingpowderSeasaltAgaveBlackstrapmolassesDairy:Soymilk

SoymilkEggsGheeFetacheeseGoatcheeseMozzarellacheeseRicotta

Protein:TempehTofuChickenTurkeyCodRedsnapperSalmonTrout

Miscellaneous:OliveoilWalnutoilFlaxseedsPeanutsPeanutbutterPumpkinseedsWalnutsAdzukibeansBlack-eyedpeasLentilsSoybeansBrownricebreadSoysauceGarlicGingerChamomileteaCoffeeGingerteaGreenteaRedwine

Pleasenote:ThisshoppinglistonlyhighlightsthemostfrequentlyusedBeneficialandsomeNeutralfoodsforTypeA.ForacompletelistofBeneficial,Neutral,andAvoids,gotowww.dadamo.com,EatRight4YourType,BloodTypeAFood,Beverage,andSupplementLists,oryourSWAMIpersonalizednutritionplan.

TimetoThinkGreen

MichelNischanisasustainablechef,cookbookauthor,andconnoisseuroflocal,healthyfood.Hewroteinoneofhisbooks,SustainablyDelicious:MakingtheWorldaBetterPlace,OneRecipeataTime,“Wherethereisflavor,therearenutrients,andwheretherearenutrients,thereishealth.”Itiswellknownbychefsaroundtheglobethatthebestfoodcomesfromthefreshestingredients,andnothingisfresherthanatomatogrowninyourownbackyardoratthelocalfarm.WhenImeanderthroughmylocalfarmers’marketandbrowsefruitsandvegetablespickedattheirpeakoffreshness,thesmells,touch,andtastesbecomeinfinitelymorevibrantthanasimilarstrollthroughthesupermarket.Ifyoustartanymealwithfresh,local,whole-foodingredients,almostanythingyoumakewillbethebest-tastingfoodandthebestforyourhealth.

Hereareafewhighlightsonbuyingorganic,avoidingtoxinsinyourkitchen,andshoppingforthefreshestfruitsandvegetables.

QuickReviewoftheTermsWheneverpossible,buyorganicfoodandgrass-fedbeef.Why?Conventionalfruitsandvegetablesaresprayedwithharmfulchemicalssuchasherbicides,pesticides,andinsecticides.Thechemicalsusedinthesesubstancescandisrupthormones,andpotentiallycausecancer,allergies,asthma,andotherhealthissues.Meat,dairy,andpoultryraisedconventionallyexistinpoorconditionsandarefedforthepurposeoffastweightgain,whichistaxingtotheirhealth.Asaresult,animalsaregivenantibioticsthatendupinthemeatyoubuyatthegrocerystore.Inaddition,someanimalsareputonhormonestobulkuptheirbodies,makingtheirmeatartificiallylargerand,therefore,moredesirableto

consumers’eyes.EatingpoultryisaNeutralsourceoffoodforTypeAs,butifthepoultryiscontaminatedwithhormonesandantibioticsandcausingunnecessarydisruptionstoyoursystem,thegoodnessisessentiallynegated.

Hereareafewdefinitionstosortoutsomeoftheconfusion.

100PercentUSDACertifiedOrganic—ThismeansthattheproductyoupurchasemustcontainONLYorganicingredients,minuswaterandsalt.KnowingtheabbreviationUSDAisaneasywaytoidentifyfoodsthatare100percentcertifiedorganic.

Organic—Productsmustcontainaminimumof95percentorganicingredients.Eachingredientwithintheproductthatisorganicmustalsobelabeledassuch.

MadewithOrganicIngredients—Thislabelindicatesthat70percentormoreingredientsintheproductareorganic.Theseproductsalsocannotprominentlydisplaythewordorganic.

Natural—Theproducthastocontainnoartificialingredientsoraddedcolorandisprocessedinawaythatdoesnotfundamentallyaltertheproduct.

NoHormones—Thistermcanonlybeusedforbeef.Poultryandporkarenotallowedtoberaisedusinghormones,sothelabelisunnecessary.

Grass-Fed—Thistermappliestoanimalsthataresolelyfedgrassandhay.

Free-Range—Thisindicatesthatanimalsareallowedaccesstotheoutside.Thislabelistricky,however,becausetherearealargenumberoffarmsthatarekeepingtheiranimalsinpoorconditionsbutallowingatinyspacefor“outdooraccess”inordertobelabeled“free-range.”Howdoyoudetermineifeggsarecomingfromhumanefarms?Checkouthttp://www.cornucopia.org/organic-egg-scorecard/forascoredlistoffarms.

TipsforBuyingLocalandOrganicChoosingFoodThatIsinSeasonThisphraseistossedaroundalot,butwhatisthebenefitofeatinginseason?Taste.Obviously,italsohasasignificantenvironmentalimpact,butthedifferencebetweeneatingafreshappleoffatreeversusageneticallymodifiedapplefromthegrocerystoreisstrikingenoughtoconvinceeventheharshestskeptics.Eatinginseasonalsoensuresthatyouarerotatingthekindsoffruitsandvegetablesinyourdiet,andasaresult,thenutrients.Thereisnothingmorerefreshingthanfreshwatermeloninthesummerorroastedpumpkininthefall.Makeahabitofeatingonlythebestbychoosinglocal,organicfoodthatisinseason.

WheretoFindFreshFoodinSeason?Lookforlocallistingsindicatingfarmstandsorfarmersmarkets.Mostfarmsarealsohappytoshowyouaroundifyouwanttostopbyforavisitortakeyourchildrentoseehowfoodisgrownandraised.Aterrificresourceforfindinglocalfoodis:www.localharvest.org.Justfilloutyourcity/stateandyouwillbeprovidedwithalistingoflocalandorganicfoodhappenings.Eatinginseasonismoresatisfyingtothebodyandpalate.

LocalorOrganic?Sometimeswehavetomakethechoicebetweeneatinglocalfoodororganic,anditcanbeconfusing.Localfoodisterrificbecauseofitsfreshnessandlimitedimpactontheenvironment;itdoesnothavetobeshippedallthewayfromChiletogettoyourtable.Foodthatisorganic,however,isgrownwithoutharmfulchemicalsthataredetrimentaltoyourhealthbutalsonegativelyimpactourenvironment.Inanidealworldwewouldn’thavetochoosebetweenorganicandpesticide-free,butsometimesthatisthechoicewearefacedwithasconsumers.Thankfullymanyindependentlocalfarmspracticeorganicfarmingandthiscanlimittheneedforthesechoices.

HealthyChoicesonaBudgetAtsomepoint,weallhavetowatchwhatwespendoneverything,includingfood.Thenumber-onetipformaintainingahealthydietonabudgetisprioritizing.Ifyouareeatingrightforyourbloodtype,youwillbecuttingout

extraslikepotatochips,soda,prepareddips,cookies,andmostoverlyprocessedfoods.Thisalonewillstarttomakeroominyourbudgetforhealthieralternatives.Additionally,buyingfoodinseasonisfarlessexpensivethanbuyingthosesamefoodsoutofseason.Apintoforganicblueberriesinthemiddleofthewintercancostupto$6.99;thesamepintatthefarmersmarketinthesummercangoaslowas$2.99.Whenstockingupongrainsornuts,besavvyandbuyinbulk.Nutscontainfatsthat,ifleftinyourpantry,couldspoilquickly.Tokeepthemfresh,storeexcessnutsinthefreezer.Buyinginbulkalsomeansyouarecuttingdownonthecostandwasteofexcesspackaging,whichyoudefinitelypayfor.

Finally,prioritizingyourorganicpurchaseswillsaveyouabundle.Therearetwelvefruitsandvegetablesthatcarrythemostpesticideresidue;therefore,buyingtheseingredientsorganicshouldtakepriority.(SeethefoodsontheDirtyDozenlistedbelow.)Ifyouareonabudget,don’tcutoutthesefoodsentirely,simplycutbackhowmanyyoubuyinonetrip.Trytopickoneortwoingredientsthatyoumustbuyorganicandsupplementthemwithproduceknowntocarrythelowestlevelsofpesticides,alsoknownastheCleanFifteen!

DirtyDozen/CleanFifteenBelowisalistoftheDirtyDozen.Trytobuytheseorganicasoftenaspossibletoreduceyourpesticideexposure.

1. Apples2. Celery3. Strawberries4. Peaches5. Spinach6. Nectarines–imported7. Grapes–imported8. Sweetbellpeppers(AvoidforA)9. Potatoes(AvoidforA)10. Blueberries—domestic11. Lettuce12. Kale/Collardgreens

ListedhereistheCleanFifteen,alistofproducethathasthesmallesttracesofpesticidesandarethereforesafesttobuyintheirconventionalform.Ifitispossible,however,choosingorganicisalwaysbetterforyourselfandthe

environment.

1. Onions2. Sweetcorn3. Pineapples4. Avocado5. Asparagus6. Sweetpeas7. Mangoes(AvoidforA)8. Eggplant(AvoidforA)9. Cantaloupe—domestic(AvoidforA)10. Kiwi11. Cabbage(AvoidforA)12. Watermelon13. Sweetpotatoes14. Grapefruit15. Mushrooms

*DirtyDozenandCleanFifteentakenfromtheEnvironmentalWorkingGroupwebsite,www.ewg.org.

SafeFoodStorageThefirstquestionis,whatissafe?Asmostofusareaware,thereisachemicalinmostplasticscalledBPA(Biphenol-A),andwheningesteditactsasahormonedisrupter.StudiesrecentlyconductedreportthatBPAnegativelyaffectshormonelevels,whichcanleadtoobesity,aswellasproblemswiththyroidfunctionandcertaincancers.

WhereIsBPAFound?BPAisacompoundfoundinconsumerproductssuchasplasticcontainers,waterbottles,plasticwrap,cans,andsomecartons.Plasticslabeled3,6,or7forrecyclingpurposesoftencontainBPA.

WhatMakesBPAsLeachintoOurFood?CanscontainBPAintheirlining.Therefore,whenacancontainsfoodswithhighlevelsofacidity(liketomatoes),thereisagreaterlikelihoodthatBPAwillseepintothefooditcontains.Foodswithhighacidityalsoaffectplastics,butadrasticchangeinthetemperatureofplastics(likefreezingorsittinginawarmcar)willcausethesameleachingeffect.

HowDoIAvoidThem?Thankfully,itisgettingeasierandeasiertoavoidBPAs,mostlybecausetheyarebeingbannedbythegovernmentinmostproductsforchildren.Additionally,themoreweknowabouttheharmfuleffectsofBPA,themoredemandthereisin

themarketforproductsthatarefreeofthisharmfulchemical.TherearemanycompaniesputtingBPA-freeproductsonthemarket.AterrificalternativetocannedtomatoesareproductspackagedbyTetraPak;alloftheirpackagingisBPA-free.Additionally,lookforfoodspackagedinglassjarsasopposedtocansorplastics.

WhatShouldBeDoneAboutBuyingFoodinPlastic/Cans?Thebestwaytopurchasefoodisfresh,inglass,orinTetraPakcartons.Meatsandseafoodthatarepackagedbyyourbutcherinplasticcanbeswappedoutathomeforfurtherstorage.Ifyoufeelinclined,however,letyourbutcherknowyouwouldpreferyourfoodwrappedinpaper.Ifenoughpeoplespeakup,achangewillcertainlyhappen.

HowDoIPackSafeSchoolLunches?Traditionally,kids’lunchboxesandplasticbottlesdocontainBPAs.ThegoodnewsisthatthereareanincreasingnumberofBPA-freeoptionsavailable;youjusthavetolookforthem.DuetorecentstudiesabouttheadverseaffectsofBPAonhealth,mostcompaniesaretryingtoorarerequiredbylawtoswitchtoBPA-freepackaging.Thatbeingsaid,glasscontainerswithsealablelidsareavailableinmanydifferentsizesandareanothergreatalternativetoplastic.

Getkidsinvolved,sotheystartlearningyoung.Letthemhelpyouintheprocessofpreparingandpackingtheirlunches.Thisallowsthemtolearnabouthealthiernutrition.Choosefun,nontoxicsnackpacksforthemtostoretheirlunches.

CleaningUptheKitchenWhat’sWrongwithChemicals?Traditionalhouseholdcleanerscontainchemicals,suchasalkylphenols,alkylphenolethoxylates,ammonia,chlorine,anddiethanolamine,justtonameafew.Thesechemicalscancauseallergies,skinirritation,asthma,andpotentiallymuchmoreserioushealthproblems.Avoidingthesechemicalsandothersinourenvironmentisprettymuchimpossible,butwhatwecandoisbecomeawareofwheretheyexistandlimitourexposureasmuchaspossible.Thefirststepis

cleaningoutyourdetergents,bleach,disinfectantsprays,orwipesalongwithanyothercleaningproducts.

IsItMoreExpensivetoUseNaturalCleaners?Ifyou’resmartaboutit,itdoesn’thavetobe.Infact,cleaningwithnaturalproductscanactuallybelessexpensive.Forexample,vinegarismentionedbelowasareplacementtosomecleaningproducts.Agenericbrandofvinegarisabout$0.02/ounce,andalittledefinitelygoesalongway.

WhatAreSomeHouseholdProductsThatCanCleanWell?Thebestnontoxiccleanersarevinegar,bakingsoda,lemonjuice,andclubsoda.Vinegarisanaturaldisinfectantandbelieveitornot,deodorizer.Youcanuseittocleanyourfloors,countertops,sinks,andanysurfacethatneedscleaning.Bakingsodamixedwithwaterisslightlyabrasiveandcanbeusedtocleanstainlesssteelandcarpets,andactsasafabricsofteneranddeodorizer.

Acknowledgments

PETERJ.D’ADAMO

ItiswithgreatpleasureIsharewiththereadersofEatRight4YourTypeandfollowersofmyworkontheBloodTypeDietmycontinuingexplorationsintheareaofpersonalizedmedicineintheEatRight4YourTypePersonalizedCookbookseries.TherearemanypeopleIwouldliketothank,asthiswasagroupeffort.

MydeepappreciationtoBerkleyBooks,adivisionofPenguinGroup(USA),asmylongtimepublisher;inparticular,myeditor,DeniseSilvestro,whosepersonalbeliefinthesecookbooksbroughtthemfromtheiroriginale-bookformattowherewearetoday;publisher,LeslieGelbman;AllisonJanice,whocoordinatedtheproductionefforts;PamBarricklow;themanagingeditor;andtheentireBerkleyteamwhoworkedonthesebooks.Iwouldalsoliketothankmydedicatedagent,JanisVallely,whoseencouragement,guidance,andtenacityhavemadethisbookpossible.

AveryspecialthankstoKristinO’Connor,whoseculinaryskillscombinedwithherdepthofknowledgeofandbeliefintheBloodTypeDiet,haveallowedustodevelopdelicious,nutritiousrecipesthatarerightforyourtype.

AspecialnodofappreciationforourteamatNorthAmericanPharmacalandDrumHill,whoworkedonthesebooksastheywerebeingdeveloped,especiallyBobMessineo,WendySimmons-Taylor,AnnQuasarano,JohnAlvord,EmilyD’Adamo,andAngelaBergamini.

Asalways,Iamgratefultomywifeandpartner,MarthaMoskoD’Adamo,forherunwaveringsupportandfortherolesheplayedinshepherdingthesebooksintoexistence;andtomytwodaughters,ClaudiaandEmily,whoshareadeeppassionforthisworkandforawell-cookedmeal.

Afinalthankstothehundredsofthousandsofreadersandfollowerswhohavesharedthisjourneywithme.Iamencouragedandfortifiedbyyourcontinuingdedicationtoyourpersonalhealthandwell-being,andIamhumbledbyyourtrustandcommitmenttothiswork.

KRISTINO’CONNOR

Iamsofortunatetohavesuchahugearenaofsupport;Itrulycouldnothavedoneitwithoutanyofyou.

First,ofcourseisDr.PeterD’Adamo,thesciencebehindthiseffectivediet.Iwillalwaysrespectyourbrilliantmindandinterestinmakingthisworldahealthierplace.Tomymother,SusanO’Connor,forbeingthereasonIhadsomuchfaithinthisdiet,teachingmehowtocook,supportingmyeverymove,andbeingtherebymysidewhiletestingallsixhundredrecipes!Tomyfather,KevinO’Connor,whoseesmorepotentialinmethananyoneI’veevermet,guidedmeinthebasicsofphotography,andtaughtmetohavethecouragetoputmyselfoutthereoverandoveragain.Mybrother,Dr.RyanO’Connor,forvaluingmyaccomplishmentsandalwayssharinginthejoyofmysuccessasifitwerehisown…andbeingaverywillingrecipe-testingguineapig!TomygrandparentsMikeandEllieDeMaio,forbeingmycheerleaders,andforprovidingencouragementandunconditionalsupport.

AhugethankyoutoDavidDomedionforutilizinghisexpertisetometiculouslyediteveryrecipe.ChrisBierleinforhisincredibletalent,kindspirit,andgenerositywithshootingandeditingourgorgeouscoverphotos.Wewereprivilegedtoworkwithbothofyou.

HeatherRahilly,whosefriendshipkeptmesaneandwhoseintellectkeptmeintherace,thankyouforbeingthemostthoroughattorneyIcouldaskfor!Tomyfriends,whoarealllikefamilytome,forselflesslyofferinghelpinanywaytheycould:AnnieGaffron,MandyGeisler,LathaChirunomula(alongwithPadmaandPushpavathiforteachingmethebasicsofSouthIndiancooking),JenniferEastes,IwonaLacka,andtheMetwallys.

ThankyoutoTimMacklinforbeingmyverypatientmentor,andagreatsourceofknowledgeandencouragement.ThankstoDanielleBoccher,ScottOlnhausen,andtherestofmypalsatConcentric!SpecialthankstoDr.PeterBongiornoandDr.PinaLoGiudicefortakingmeundertheirwingwhenIwasjustalittlefledglingcookwantingtomakeadifference.

ThankyoutoKateFitzpatrickandAnnQuasarano,whosedependabilityandeffortsatgettingourbookoutthereinthepubliceyewasverymuchappreciated.ToStephenCzickforhishoursofeditingandsupport,andWendySimmons-Taylorforallherpatiencewithstylingthesebooks.

ThankstoMarthaD’AdamoandtheteamatDrumHillPublishingforgivingmetheopportunitytoworkonthesecookbooks,whichIverymuchloveandbelievein.

Andfinally,averyspecialthankyoutoCraigAndersonfortakingachance

Andfinally,averyspecialthankyoutoCraigAndersonfortakingachanceonmeattheverybeginningandopeningthedoorstomydreams.

AppendixI

AdditionalInformationontheBloodTypeDiet

DiscoverYourBloodTypeItisdifficulttobeginadietbasedonbloodtypeifyouarenotawareofyourowntype.InEurope,bloodtypeissomethingalmosteveryoneknows,buthereintheUnitedStates,unlessweneedatransfusion,wecangoourentireliveswithoutknowingwhatbloodtypeweare.Hereareseveralsimplewaystofindoutyourtype:Donateblood.Notonlyareyouprovidingacriticalservicetothecommunity,butthisisafreeandsimplewaytofindoutwhatbloodtypeyouare.Tofindyourlocaldonationcenter,visittheAmericanRedCrosswebsite’sGiveBloodpage(www.redcrossblood.org).

Purchaseablood-typingtestkitatD’AdamoPersonalizedNutrition(www.4yourtype.com),underBooksandTests.Thekitisinexpensiveandsimpletodoinyourownhome.

Nexttimeyouvisityourdoctorforabloodworkup,askhimorhertoaddbloodtypetotheblood-drawprotocol.

SecretorStatusWealsoaddressSecretorStatusinthisbook,taggingeachrecipetoindicateifitisappropriateforbothSecretorsandNon-Secretors.IfyoudonotknowyourSecretorStatus,youcanpurchaseaSecretorStatusTestKitfromD’AdamoPersonalizedNutrition(www.4yourtype.com).

CenterofExcellenceinGenerativeMedicineTheCenterofExcellence(COE)inGenerativeMedicineisacollaborationbetweenDr.PeterD’AdamoandtheUniversityofBridgeporttocreateafrontiers-focusedbiomedicalinitiativewithoutparallelinanyothermedical

school.TheCOEcombinespatientcare,clinicalresearch,andhands-onteachingopportunitiesforstudentsinUB’sHealthSciencesprogram.ItisalsohometoDr.PeterD’Adamo’sclinicalpractice.ForinformationandappointmentsforeitherprivatepracticepatientsorClinicShiftpatients,pleasecontact:CenterofExcellenceinGenerativeMedicine115BroadStreetBridgeport,CT06604(203)366-0526www.generativemedicine.org/

D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,IncForinformationontheBloodTypeDiets,individualizedsupplements,andtestingkits,pleasecontact:NorthAmericanPharmacal,Inc.213DanburyRoadWilton,CT06897International:(203)761-0042Toll-FreeUSA:(877)226-8973Fax:(203)761-0043www.4yourtype.com

www.dadamo.com—ForAllThingsPeterD’AdamoOneofthelongest-runningwebsitesontheInternet,www.dadamo.comisthehomepageforthecommunityofnetizenswhofollowtheworkofDr.PeterD’Adamo.Thiseasy-to-navigatesiteischock-fullofhelpfultools,blogs,andoneofthewarmest,mostwelcomingchatforumstobefound.Newbiesarewelcometothismoderated,family-friendlycommunity.

AppendixII

ProductsDr.D’Adamo’sproductsusedinthisbookandwheretofindthem:

ProteinBlend™Powder—TypeADr.D’Adamocreatedaspecificproteinpowdertobenefittheindividualneedsofeachbloodtype.TypeAhasahighproteincontentbasedonriceproteinandeggwhitesandcontainsnosugar.

ProteinBlend™Powdercanbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntofindBarsandShakes.

Unibar®ProteinBarTheUnibar®isthehealthysnackyoudon’thavetofeelguiltyabout!DesignedbyDr.D’Adamoforallbloodtypes,includingSecretorandNon-Secretor,theUnibar®isidealasamealreplacement,clean-fuelworkoutbar,ornutritioussnackforaburstofenergybetweenmeals.

Chocolate-Cherry(15gramsofprotein)andBlueberry-Almond(13gramsofprotein)Unibarscanbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntoBarsandShakes.

CarobExtract™Thisdelicious,irresistiblesyrupmadefromthecarobbeanisBeneficialforallbloodtypes,foreasingdigestivediscomfortaswellascopingwithfatigue.It’ssogoodthat1teaspoonadaywon’tbeenough!Useasatoppingoncrêpes,icecream,muffins,andevencereals.

CarobExtractcanbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntofindBarsandShakes.

Proberry3™LiquidDevelopedforimmunesupport,Proberry3™comesinbothcapsulesandliquid,butaftertastingtheliquidyouwillbehooked!IdrinkitbytheteaspoonfulwhenIhaveacold,ordrizzleitinsmoothies,mixinicecream,orstirintoteaforatastyboostofantioxidants.

Proberry3™canbepurchasedonlineat:www.4yourtype.com.Simplyclick“RightforAllTypes,”then“ImmuneSupport”andscrolldowntofindProberry3™Liquid.

ForacompletelistofallproductsformulatedbyDr.PeterJ.D’Adamo,gotowww.4yourtype.com.

SWAMI©PersonalizedNutritionSoftwareProgramDr.D’AdamodevelopedtheSWAMIsoftwaretoharnessthepowerofcomputersandartificialintelligence,usingtheirtremendousprecisionandspeedtohelptailoruniqueone-of-akinddiets.

Fromitsextensiveknowledgebase,SWAMIcanevaluatemorethan700foodsformorethan200individualattributes(suchascholesterollevel,glutencontent,presenceofantioxidants,etc.)todetermineifthatfoodiseitherasuperfoodortoxinforyou.Itprovidesaspecificone-of-a-kinddietinaneasy-to-read,friendlyformat.FormoreinformationaboutSWAMI,youcangotowww.4yourtype.com.

AppendixIII

References

1. Bob’sRedMill.Bob’sRedMillNaturalFoods.www.bobsredmill.com.AccessedMay2013.

2. D’Adamo,PeterJ.,andWhitney,Catherine.EatRight4YourBloodType.NewYork:G.P.Putnam’sSons,1996.

3. D’Adamo,PeterJ.,andWhitney,Catherine.LiveRight4YourBloodType.NewYork:G.P.Putnam’sSons,2001.

4. “EWG’sShopper’sGuidetoPesticidesinProduce,”EnvironmentalWorkingGroup.www.ewg.org,2011.

5. “FoodLabeling/OrganicFoods,”UnitedStatesDepartmentofAgriculture,www.usda.gov.AccessedMay2013.

6. HealthyChildHealthyWorld.www.healthychild.org.AccessedMay2013.7. Mateljan,George.“TheWorld’sHealthiestFoods,”www.whfoods.com.

AccessedMay2013.8. Nischan,Michel,andGoodbody,Mary.SustainablyDelicious:MakingtheWorldaBetterPlace,OneRecipeataTime.NewYork:RodaleBooks,2010.

AbouttheAuthors

PETERJ.D’ADAMO

Asecond-generationnaturopathicdoctor,Dr.D’Adamohasbeenpracticingnaturopathicmedicineformorethanthirtyyears.Bestknownforhisresearchonhumanbloodgroupsandnutrition,Dr.D’Adamoisalsoawell-respectedresearcherinthefieldofnaturalproductsandaDistinguishedProfessorofClinicalSciencesattheUniversityofBridgeport.HeisthefounderanddirectoroftheCenterofExcellenceinGenerativeMedicine,aclinical,academic,andresearchinstitute,whichalsohouseshisprivateclinicalpractice,locatedinabeautifullyrestoredVictorianhouseonthecampusoftheUniversityofBridgeportoverlookingtheLongIslandSound.Dr.D’Adamoistherecipientofthe1990AANPPhysicianoftheYearAwardforhisroleinthecreationoftheJournalofNaturopathicMedicine.

Dr.D’Adamo’sseriesofbooksareNewYorkTimesbestsellersandBook-of-the-MonthClubselections.Hewasnamedthe“MostIntriguingHealthAuthorof1999,”andhisfirstbook,EatRight4YourType,wasvotedoneofthe“TenMostInfluentialHealthBooksofAllTime”bymediaindustryanalysts.PublishersWeeklycalledhisthirdbook,LiveRight4YourType“A

comprehensiveandfascinatingtheorythathasbeenmeticulouslyresearched.”Hisbookshavebeentranslatedintosixty-fivelanguages,andthereareover7millioncopiesofhisbooksworldwide.

KRISTINO’CONNOR

KristinO’Connorhasmadeitherlife’sworktocreatefoodthatisirresistiblytastyandhealthy,acombinationshehopeswillinspirepeopletolovegood,healthyfoodandencouragethemtomakeitalifelonghabit.Indoingso,shecreatedNourishThis.com—awebsitewithrecipes,articles,andtipsoneatingwellandlivinggreen;volunteersforHealthyChild,HealthyWorld—anonprofitthateducatesparentsaboutnutritionalandenvironmentalissuesaffectingtheirchildren;andpresentedattheKidsFoodFestivalinBryantPark,NewYorkCity.ShehasworkedforaFoodNetworkandCookingChannelproductioncompanyasanassociateproduceronmanyoftheirshows,wasanabove-the-linecateringchefforaleadactoronamajormotionpicture,andisnowworkingasaprivatecelebritychef.Kristincontinuestovolunteerfornonprofitorganizationsthatpromoteahealthydietandenvironmentandhopestocontinuehercareerasacookbookauthorinthefuture.

*Recipesprovidedinthebook

*SeeBlackstrap-CherryGranolaNSrecipe(page23).

*Ifthebaconisnotascrispyasyoulike,youcanaddadrizzleofoliveoiltohelpitalong.

*Note:Creminimushroomsarealsoknownasbabyportabellamushrooms.

*Ifyoucannotfindtricoloredcarrots,plaincarrotswillworkjustfine.

*SeeVegetableStockNSrecipe(page210).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page233).

*SeeAdzukiHummusNSrecipe(page153).

*SeeBasicBreadCrumbsNSrecipe(page210).

*Ifyoucannotfindtricoloredcarrots,plaincarrotswillworkjustfine.

*SeeVegetableStockrecipeNS(page210).

*SeeBasicBreadCrumbsrecipeNS(page210).

*SeeForbiddenBlackRiceRisottoNSrecipe(page143).

*SeeBasicBreadcrumbsNSrecipe(page210).

*Chickendrumstickscanbeusedinthisrecipe,butpreheatovento400degreesandbakefor50to55minutes.Juicesshouldrunclearandinternaltemperatureshouldalsoreach165degrees.

*Frozenpearlonionscanbeusedinthisrecipeinsteadoffreshasatimesaver.

*SeeCreamyRicePolentaNSrecipe(page148).

*SeeBasicBreadCrumbsNSrecipe(page210)

*SeeCinnamonSyrupNSrecipe(page208).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page233).

*InformationaboutpurchasingProteinBlend™Powder—TypeAcanbefoundinAppendixII:Products(page233).

*Ifapricotsarenotinseasonordifficulttofind,peachescanbesubstitutedinthisrecipe.

*SeeChocolateSyruprecipe(page207).

your type personalized cookbook type a: 150 healthy recipes for your blood type diet by dr. peter...

Documents

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your type personalized cookbook type ab: 150 healthy recipes...

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