GUIDEBOOK TO SUCCESS

Dr. Anup Kanodia’s Elimination Diet Plan

Introduction

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e call this an “Elimination Diet” because you will be removing certain foods and food groups from your diet that are known as possible irritants. These irritating foods cause your immune system to attack itself. By removing these foods, you are giving your body a chance to stop fighting and start healing.

The choice of foods to avoid on this diet may seem curious because some of them are considered healthy. These foods can be healthy for some people, but for many people, they are not healthy. We will know if they are healthy for you by removing them from your diet preferably for one month, or at least two weeks, and then reintroducing them. Other foods you are asked to avoid may taste great to you, but the chemicals used to make them may be making you feel ill.

Some people have reported initial reactions to the diet, especially in the first week, as their bodies go through an adjustment period. Symptoms reported in the first week or so include changes in sleep patterns, lightheadedness, headaches, joint or muscle stiffness and changes in gastrointestinal function. Such symptoms rarely last for more than 4-5 days.

In our experience, our patients have found this process to be generally well tolerated and very beneficial. A person’s initial response to any new nutrition plan is very individual, and this nutrition plan is no exception. After a week, most often people report increased energy, mental alertness, decreased muscle or joint pain, and a general sense of improved well-being.

Changing food habits can be a complex, difficult and sometimes confusing process. For that reason, we want to help you along the way. Please begin by reviewing this “Guidebook To Success” and the many resources contained here. We then encourage you to attend the Elimination Diet Support Group, offered the 1st and 3rd Wednesdays of each month. Lastly, you can reach us during regular office hours with questions or concerns at (614) 293-9777.

Bon Appétit!

W

Eliminat ion Diet Support Group

Join Dr. Kanodia, Katie Brandsetter and OSU-CIM patients whose road to health started with

The Complete Elimination Diet.

We would like to help you succeed.

*Planning*Resources*Prepared Foods*Restaurants

Where: OSU Center for Integrative Medicine When: The 1st & 3rd Wednesday of each month

Time: 5:30- 6:30pm Cost: Free (donations welcome) RSVP suggested: (614)293-9777

Frequently Asked Questions1) Can I choose which which foods to eliminate from my diet? The Diet must be followed completely and requires 100% commitment for one month or at a minimum, two weeks. This way you will have the best results in terms of providing you an accurate picture of your health and allow you to see real results.

2) When should I begin the diet? Begin the diet when you are able to eat the majority of meals at home without the necessity of going to restaurants, parties or occasions where you cannot access food choices that follow the nutrition plan.

3) How should I begin the diet? The best way to begin the diet is by spending 1-2 days familiarizing yourself with the material in this packet. Then plan on one to two grocery shopping trips to buy the items needed to make the enclosed recipes, or recipes of your own that follow the plan.

4) Which grocery stores have the best selection? Choose a grocery store that is known for organic or natural foods, or has a large natural food section. These stores tend to carry food items with less total ingredients to review, and have ingredients that will be mostly familiar to you, so it will be much less overwhelming. In greater Columbus, the grocery store with the greatest selection of these food items is Whole Foods Market in Dublin and Trader Joe’s in Dublin or Easton Town Center. Most Giant Eagle stores also carry a good number of organic and natural food items. You may also find there is a local natural food market or co-op in your own neighborhood.

5)If I follow the supplied meal plan, does that mean I must plan on cooking every day? The best way to follow the plan is to follow the supplied meal plan or develop your own meal plan and plan on bulk-cooking two times per week. This way, for example, you can have muffins or granola for multiple breakfasts and bring a lunch to work from the previous night’s dinner.

6)What should I do about lunches at work? It is strongly recommended that you bring your own lunch items to work from your prepared at-home meals. By bulk cooking two times per week, you will have multiple choices for lunch from previous meals.

7) Can I eat at restaurants while on the Elimination Diet? Avoid restaurant-prepared food is best while on the Diet. Because restaurant food often contain many “hidden” ingredients and chemical preservatives, this type of nutrition is not recommended while following the Diet. If restaurant eating is unavoidable, then choose the simplest meals on the menu, such as a green salad topped with grilled chicken or salmon, and requesting a dressing of oil and vinegar or fresh squeezed lemon. Also, there are several organic restaurants in the Columbus area, such as Northstar Cafe, or the restaurant within Whole Foods Market where the ingredients used are not chemical based.

8)How should I expect to feel at the beginning of the Elimination Diet? Some people have reactions to the diet, especially in the first week, as their bodies go through an adjustment period. Symptoms reported in the first week or so include changes in sleep patterns, lightheadedness, headaches, joint or muscle stiffness and changes in gastrointestinal function. Such symptoms rarely last for more than 4-5 days.

Elimination Diet Guidelines

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Food/Groups Foods To Include Foods To Avoid

Fruits Whole fruits, unsweetened, frozen or water-packed, canned fruits, diluted juices

Oranges, orange juice, grapefruit, grapefruit juice (due to Acidity)

Dairy/ Substitutes

Rice, nut milks (such as almond milk),coconut milk

Milk, cheese, cottage cheese, cream, all forms of yogurt, butter, ice cream, non-dairy creamers

Eggs Ener-g brand Egg Replacer (meant only for use in recipes for cooking and baking)

All Eggs, egg substitutes

Grains & Starch Brown rice, millet, quinoa, amaranth, teff, tapioca buckwheat, potato flour, oats (gluten-free preferred)

Wheat, barley, spelt, kamut, rye, triticale

AnimalProtein

Fresh or water-packed fish, wild game, lamb, duck, chicken and turkey (preferably organic, grass-fed)

Pork, beef, veal, sausage, cold cuts, canned meats, frankfurters, shellfish

VegetableProtein

Split peas, lentils, legumes Soybean products (soy sauce, soybean oil, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)

Nuts, Nut Butter & Seeds

All nuts except peanuts, i.e., walnuts, hazelnuts, pecans, almonds, cashews, almonds. Sesame, pumpkin, sunflower seeds, tahini

Peanuts, peanut butter

Vegetables All raw, steamed, sautéed, juiced or roasted vegetables

Corn, creamed vegetables

Oils Cold pressed olive, flax, safflower, sesame, almond, sunflower, walnut, canola, pumpkin

Butter, margarine, shortening, processed oils, salad dressings, mayonnaise, spreads

Drinks Filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water

Alcohol, coffee or other caffeinated beverages, soda pop or soft drinks

Sweeteners Brown rice syrup, agave nectar, stevia, fruit sweetener, blackstrap molasses, zylitol

Refined, white or brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice, artificial sweeteners, aspartamine, Nutrasweet, Sweet & Low brands.

Condiments Vinegar, all spices, including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, turmeric

Chocolate, relish, chutney, soy sauce, barbecue sauce, teriyaki, most other condiments

These Guidelines are provided as a quick overview of the dietary plan and are not exhaustive. Of course, please avoid any listed foods to which you know you are intolerant or allergic. We also may change some of these guidelines based upon your personal health condition and history.

Elimination Diet Shopping List

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Fruits Apples, applesauce Apricots (fresh) Bananas Blackberries Blueberries Cantaloupe Cherries Coconut Figs (fresh) Grapefruit Grapes Kiwi Lemon, lime Mangos Melons Nectarines Papayas Peaches Pears Prunes Raspberries Strawberries

*Above fruit can be consumed raw or juiced All fruit in bold should be bought organic

Beans All beans except soy Lentils - brown, green, red Split peas

*Above beans can be dried or canned

Cereals & Pasta Cream of Rice Gluten-free Multi-Grain Penne Oats (Gluten-free preferred) Puffed rice Puffed millet Quinoa flakes Rice pasta

Non-Gluten Grains Amaranth Millet Buckwheat Oats (Gluten-free preferred) Quinoa Rice -brown, white, wild

Vegetables Artichoke Asparagus Avocado Beets Bell peppers Bok choy Broccoli, Broccoflower Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Endive Green Onions Kale Leeks Lettuce - red or green leaf, Chinese Mushrooms Okra Onions Potatoes/Yams Snow peas Spinach Squash Swiss chard Tomato Zucchini

*Above can be consumed raw, juiced, steamed, sauteed or baked

Milk Substitutes Almond Milk Coconut Milk Rice Milk

Meat,Poultry,Fish Cod Chicken Duck Turkey Halibut Haddock Lamb Mahi-Mahi Pacific salmon Pollock Sole Tuna Steaks Tuna, canned, water or olive oil-

packed (no added soy protein) Wild Game

* Above items are preferred to be bought organic, free-range or grass-fed as applicable

Nuts & Seeds Almonds Cashews Flax seeds Hazelnuts (Filberts) Pecans Pistachios Pumpkin seeds Sesame seeds Sunflower seeds Walnuts

*Above can be used as butters or spreads

Breads & Baking Arrowroot Baking soda Baking powder, corn starch-free Ener-g Egg Replacer Rice bran

Flours: Amaranth Garbanzo Bean Millet Mochi Potato Quinoa Rice Tapioca Teff

Beverages Herbal tea (non- caffeinated) Water: distilled, filtered, mineral

spring, seltzer water Pure unsweetened fruit, vegetable

juices Spring water

Condiments Some Mustards Some Salad Dressings Ketchup with Agave Nectar Vegenaise (Egg-Free

Mayonnaise)

Sweeteners Agave nectar Natural fruit sweeteners Molasses Rice syrup Stevia

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Oils Almond Canola Flax Seed Olive Safflower Sesame Sunflower Walnut

Vinegars Apple Cider Balsamic Red Wine Rice Tarragon Ume Plum

Herbs,Spices,Extracts Basil Black pepper Cinnamon Cumin Dill Dry mustard Garlic Ginger Nutmeg Oregano Parsley Rosemary Salt-free herbal blends Sea salt Tarragon Thyme TurmericPure vanilla extract

*All spices allowed

Elimination Diet Shopping List, cont’d.

Things to avoid:

Corn syrup in beverages and processed foods

Most tunas- they contain textured vegetable protein which is from soy

Breads advertised as gluten-free which contain spelt, kamut, rye

Many amaranth and millet flake cereals have regular corn

Multi-grain rice cakes which are not just rice (purchase plain rice cakes)

Chemical-based preservatives

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Elimination Diet Packaged Foods

To make it easier for you to identify packaged foods at local grocery stores that you can eat, we have listed the brand names and food items. Not all items under each brand work the Diet; that is why they are identified by food item.

Cereals:Nabisco Cream of Rice CerealAmy’s Cream of Rice CerealNu-World Foods Amaranth Puffed CerealBob’s Red Mill Gluten-Free OatsArrowhead Mills Puffed Rice, Puffed Millet CerealsAncient Harvest Quinoa FlakesErewhon Crispy Brown Rice Cereal (Giant Eagle, Raisin Rack, Whole Foods)

Canned Fish and Poultry:Applegate organic, sliced turkeyBUMBLE BEE® Prime Fillet® Solid Light Tuna - Tonno in Olive OilCrown Prince All Natural Canned Tunas (all types), Canned Salmon (Whole Foods Market, Bexley Natural Market)Trader Joe’s water packed canned Chicken

Pasta:DeBoles brand Multi-Grain Gluten-Free Pasta

Marinara Sauce:Organicville, Amy’s Premium Organic Marinara Sauce

Soups:Amy’s Soups: Curried Lentil, Spanish Rice and Red Bean, Golden Lentil, Rustic Italian Vegetable Soup, Lentil Vegetable, Split Pea, Tuscan Bean and RiceKettle Cuisine: Thai Curry Chicken Soup, Chicken Soup with Rice Noodles, Roasted Vegetable Soup

*Condiments:Organicville KetchupEden Organic Mustard Follow Your Heart Vegenaise, Italian VinaigretteAnnie’s Green Garlic Dressing, Oil and Vinegar Dressing, Olive Oil Vinaigrette

Milk Substitutes:Almond Breeze Unsweetened Almond Milk BeveragePacific Brand Unsweetened Almond Milk

**Natural Fruit Sweeteners: B-Sweet™, Mystic Lake Dairy, Wax Orchards, or apple juice concentrate

Retailers with largest Gluten Free and Organic Selections: Whole Foods, Giant Eagle, local natural markets

Elimination Diet Home Cooked Menu Plan

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The Menu Plans that follow are for the home-cooked meal plan. Use menu as-is or as a starting point for your own menu.

These are suggested menus that you might find useful while you are on the elimination diet. Feel free to modify menus to include more of your favorite foods, provided that they are on the “Foods To Include” list.

Remember, this is not a calorie-restricted diet.

A few suggestions which may help develop a meal plan:

Leftovers can be used for the next days' meal or part of a meal, e.g., leftover broiled salmon and broccoli from dinner as part of a large salad for lunch the next day; extra chicken, sweet potatoes, rice, and beans, etc. that

can be reheated for snacking or another meal.

Most foods on the home-cooked menu plan freeze quite well.

Use spices and rubs generously to flavor food. There are spice combinations to replace sauces, i.e. barbecue blend.

Please add extra vegetables and fruits as you choose. The menu is a basic one and needs your personal touch.

Use the suggested snacks as needed for hunger or cravings. (See pages 10 and 11)

Breakfasts that need cooking are easiest to make on your days off.

If you are drinking coffee or other caffeine containing beverages on a regular basis, it is always wise to slowly reduce your caffeine intake rather than abruptly stop; this will prevent caffeine-withdrawal headaches. For instance, try drinking half decaf/half regular coffee for a few days, slowly reduce the total amount of coffee.

Select fresh foods whenever you can. If possible, choose organically grown fruits and vegetables to eliminate pesticide and chemical residue consumption. Wash fruits and vegetables thoroughly.

Read oil labels; use only those that are obtained by a “cold pressed” method.

If you select animal sources of protein, look for free-range, grass-fed or organically raised chicken, turkey, or lamb. Trim visible fat and prepare by broiling, baking, stewing, grilling, or stir-frying.

Small cold-water fish (i.e., cod, halibut, mackerel. sardine, salmon, sea bass, sole, tilapia) are excellent sources of protein and omega-3 essential fatty acids, which are important nutrients in this diet. Fish is used extensively. Avoid shellfish, as it may cause allergic reaction.

Remember to drink the recommended amount (at least two quarts) of plain, filtered water each day.

Strenuous or prolonged exercise may be reduced during some or the entire program to allow the body to heal more effectively. Adequate rest and stress reduction is also important to the success of this program.

*=can be prepared in advance for multiple consecutive meals. =See Recipe in following section 10

Meals/Days Day One Day Two Day Three

Breakfast Breakfast Of Champions -or-cooked cereal:oatmeal, or Cream of Brown Rice, with: - oat, rice or almond milk- cinnamon & agave nectar or stevia. - up  to  ½  cup  chopped walnuts and/or almonds. - topped with fresh or frozen fruit (unsweetened)

Nutty Granola*- with oat, rice or almond milk Optional:- dried cherries, cranberries, or blueberries(unsweetened)- up  to  ½  cup  chopped

walnuts/almonds- ground flaxseed - cinnamon- apple chunks

Fresh Blueberry Muffins*- top with all-fruit spread- add ½  cup almonds

Cantaloupe half- filled with blueberries - sprinkle with cinnamon

Lunch Mixed greens salad with grilled chicken-top with vinaigrette dressing or olive oil and fresh lemon

-or-

Chicken Rice Soup* Mixed greens salad Fresh fruit or mixed fruit salad

Leftover Chicken Rice SoupLeftover salmonSliced veggiesFresh peach or pearCup of Herbal Tea

Brown rice and black beans mix - top with olive oil - garnish with chopped scallions & sliced avocado or guacamole

Gluten-free Biscuits*

Tropical fruit salad: - slice mango,kiwi,strawberries - top with shredded coconut & chopped walnuts or pecans

Dinner Broiled salmon with- crushed garlic- lemon juice- salt and pepper- drizzle with olive oil

Baked white/sweet potato-or- Quinoa SaladOven Roasted VeggiesCup of Herbal Tea

Broiled lamb chop with- salt and pepper

Oven Roasted VeggiesFruity Spinach Salad

Broiled or poached halibut

Baked butternut/acorn squash, sprinkle with cinnamon

Chopped zucchini, red peppers, garlic and onion sautéed in olive oil, topped with basil

Mixed green salad, vinaigrette dressing

Crispy rice squares, fresh fruit

Snack Banana Oat Bars* Ruthie’s  Black Bean Spread with veggies or rice cakes

Rice cakes with almond butter spread, topped with agave nectar drizzle

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Meals/Days Day Four Day Five Day Six

Breakfast Nutri-Ola Breakfast Bars* Bowl of fresh fruit of your choice from allowed list

Fruit Smoothie:- blend rice or almond milk

with ½ banana and/or pineapple slice

- one or two ice cubes - add flax powder or other

fiber if desired

Applesauce Bread or Banana Bread

Puffed Rice -or- Puffed MilletCereal or gluten-free oatmeal- serve with rice or almond milk, top with sliced berries, ½  cup  walnuts  or  pecans

Leftover Applesauce Bread or Banana Bread

Lunch Salad with Grilled Chicken-or-

Chicken Rice Soup Mixed greens salad Fresh fruit or mixed fruit salad

Last night’s Chicken Chilior yesterday’s Chicken SoupLast night’s Salsa/Bruschetta

on rice cakes

Salmon Salad (use last night’s)Fresh spinach leavesPine nutsRed onion slicesMustard Rice Vinegar

Dinner Chicken Chili*

Southwestern Bruschetta on rice cakes

Raspberry SalmonBrown riceGreen salad with vinaigretteAsparagus spears, steamed

Ruth’s Gluten-free Turkey Spaghetti

Quinoa Salad

Snack Fruit Smoothie Sweet Potato Delight Rice cakes topped with almond butter spread, drizzled with agave nectar

*=can be prepared in advance for multiple consecutive meals. =See Recipe in following section

Recipes - Home Cooked Meal Plan - Elimination Diet Breakfast

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Day  1.  Breakfast  of  Champions-­  1  serving  (from  Katie’s  Elimination  Diet  Secrets)

Ingredients:      ½  cup  oats  (gluten-­‐free  preferred)1  cup  of  water  1  heaping  tablespoon  almond  butter  [or  other  tree  nut  butter]1  medium  banana,  chopped  coarselyAgave  nectar  [to  taste]**   Optional   additions/substitutes:   Dried   cherries/cranberries/blueberries   [make   sure   no   additives   like  sugar!],  chopped  walnuts/almonds,  ground  Jlaxseed,  cinnamon  and  apple  chunks

Recipe:  Add  oats   and  water   to   a  microwave   safe   bowl.   Heat   on  medium-­‐high   for   three   to   four  minutes,   stirring  halfway  (watching  carefully!!).  Remove  from  microwave,  add  nut  butter,   banana  and  agave  nectar.  Stir  and  ENJOY!

Day  2.  Nutty  Granola-­  approximately  8    servings  (from  Katie’s  Elimination  Diet  Secrets)

Ingredients:4  cups  oats  (gluten-­‐free  preferred)                                                    2  tablespoons  ground  Jlaxseed  meal½  cup  walnuts                                                                                                                                  ⅓ cup  extra-­‐virgin  olive  oil¼  cup  pumpkin  seeds                                                                                                      ¼  cup  agave  or  brown  rice  syrup¼  cup  sunJlower  seeds                                                                                                  Optional:  cup  of  dried  fruit  or  chopped  dates

Directions:1. Preheat  your  oven  to  325  degrees  F.    Mix  the  dry  ingredients  in  a  large  bowl.    Add  the  olive  oil,  syrup,          and  nut  butter  and  mix  thoroughly.    2. Spread  evenly  on  a  couple  of  baking  sheets.    Bake  for  30  minutes,  removing  at  10-­‐minute  intervals  to          stir.    After  20  minutes,  you  may  add  optional  chopped  dates.    If  you’re  using  dried  fruit  you  may  want          to  add  it  after  the  granola  has  Jinished  baking.    3.  Allow  it  to  cool  completely  and  pack  in  an  airtight  container.

Recipes -Home Cooked Meal Plan - Elimination Diet Breakfast

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Day  4.  Nutri-­Ola  Breakfast  Bars  -­‐  makes  8-­10  bars,  depending  on  Einal  cutAdapted  with  permission  from  Sally  Rockwell's  “Allergy  Recipes,”  Nutrition  Survival  Press,  Seattle,  Washington

Ingredients:2  cups  arrowroot  or  millet  Jlour  or  Jinely  ground  Jilberts,  pecans,  almonds,  walnuts  or  sesame  seeds1  cup  Jilberts  or  walnuts,  coarsely  ground  1  cup  whole  sesame  seeds  or  sunJlower  seeds  (or  a  combination)  1  cup  (combined)  Jinely  chopped  dried  apples,  papaya,  apricots,  currants  ½  cup  fruit  puree  or  frozen  fruit  concentrate  ½  cup  sesame,  or  walnut  or  sunJlower  oil2  teaspoons  pure  vanilla  or  almond  extractEgg  Replacer  to  equal  2  eggs  

Directions:1.  Preheat  oven  to  350  degrees  F.  2.  Use  a  blender  or  food  processor  to  grind  nuts,  grains  or  seeds  to  desired  consistency  (or  just  use  Jlour)3. Mix  the  nuts,  seeds  and/or  grains  in  a  large  bowl.  4. Add  egg  replacer  to  dry  mixture.5.  Mix  fruit,  sweetener,  oil  and  vanilla  in  separate  bowl.  6.  Pour  over  the  dry  mixture  and  stir  lightly.7.  Slowly  add  water  as  needed,  to  make  thick  batter.8.  Spread  mixture  into  an  ungreased  8  or  9”  square  pan.  9.  Bake  for  30  minutes  at  350  degrees  F.  Cool  and  cut  into  squares  when  done.

Day  3.  Fresh  Blueberry  MufAins  –  Makes  one  dozen  Adapted  and  used  with  permission  from  “The  Allergy  Self  Help  Cookbook,”  by  Marjorie  Hurt  Jones,  R.N.  Rodale  Press

Ingredients:1  ¾  cups  sifted  amaranth  Jlour¼  cup  sifted  arrowroot  2  teaspoons  baking  soda  ½  cup  chopped  nuts  (i.e.-­‐walnuts  or  pecans)¼  cup  ground  nuts  (i.e.-­‐  walnuts  or  pecans)¾  cup  water  ¼  cup  oil  (i.e.-­‐canola  or  safJlower  oil)¼  cup  fruit  juice  concentrateEgg  Replacer  to  equal  1  egg  1  teaspoon  pure  vanilla  extract  1  cup  fresh  blueberries

Directions:1. Sift  the  dry  ingredients  into  a  large  bowl.    Add  the  chopped  and  ground  nuts.2.  In  another  bowl,  whisk  together  the  water,  oil,  sweetener,  egg  replacer,  and  vanilla.  3. Pour  the  ingredients  into  the  dry  ingredients  bowl.  Mix  with  a  few  swift  strokes.  4. Mix  in  the  blueberries.  4.  Divide  the  batter  into  12  mufJin  cups.  5.  Bake  at  375  F  degrees  for  18  to  20  minutes,  or  until  center  of  mufJin  feels  Jirm.

Recipes - Home Cooked Meal Plan - Elimination DietLunch

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Day  1.  Chicken  Rice  Soup  -­  Serves  6

Ingredients:4  cups  chicken  broth                                       ¼  cup  minced  fresh  cilantro  or  parsley2  cups  cubed,  cooked  chicken         ½  teaspoon  dried  oregano2  celery  ribs,  chopped           ½  teaspoon  salt2  medium  carrots,  chopped           ½  teaspoon  pepper1  medium  green  pepper,  chopped         ¼  teaspoon  ground  cumin1  medium  onion,  chopped           ⅛  teaspoon  crushed  red  pepper  Jlakes  ⅓  cup  uncooked  long  grain  rice

Directions:In  a  large  saucepan,  combine  all  ingredients.  Bring  to  a  boil.  Reduce  heat;  cover  and  simmer  for  20-­‐25  minutes  or  until  rice  and  vegetables  are  tender.

Day  1.  Vinaigrette  Dressing  -­‐  6  servings  approximately,  adapt  ingredient  proportion  to  personal  tasteIngredients:¼  cup  each  Jlax  and  extra-­‐virgin  olive  oils3  tablespoons  Balsamic  vinegar  (preferred  because  it  has  the  richest  Jlavor)2-­‐3  tablespoons  water1  teaspoon  dry  mustard1-­‐3  cloves  fresh  garlic  (whole  pieces  for  Jlavor  or  crushed  for  stronger  taste)Salt  and  pepper  to  tasteOregano,  basil,  parsley,  tarragon  or  any  herbs  of  your  choice,  fresh  or  dried  Directions:Place  vinegar,  water  and  mustard  in  a  tightly  capped  jar,  and  shake  well  to  thoroughly  dissolve  mustard.    Add  oil  and  remaining  ingredients  and  shake  well  again.  Store  refrigerated  and  shake  well  before  using.  Dressing  will  harden  when  cold;  allow  5-­‐10  minutes  to  re-­‐liquify.  

Recipes - Home Cooked Meal Plan - Elimination Diet Lunch

Day  6.  Mustard  Rice  Vinegar

1½  tablespoon  Annie’s  Dijon  Mustard        2  teaspoon  rice  vinegar1-­‐2  Cloves  crushed  garlicA  pinch  of  salt,  if  needed  

Mix  together,  refrigerate,  use  as  needed.

Day  3.  Gluten  Free  Biscuits  -­‐  makes  8  biscuitsAdapted:  http://iamglutenfree.blogspot.com/2010/10/most-­‐amazing-­‐biscuits-­‐gluten-­‐free-­‐egg.html

Ingredients:1  cup  almond  Jlour                                                                                                                                                    1½  tsp  stevia  or  other  sweetener                                                            ½  cup  brown  rice  Jlour                                                                                                                                    1  teaspoon  sea  salt¼  cup  potato  starch                                                    ⅔  cup  almond  milk  ¼  cup  tapioca  starch              1  tablespoon  lemon  juice1  tsp  xanthan  gum             ¼  cup  unsweetened  applesauce2  teaspoon  baking  powder           ¼  cup  canola  oil  or  coconut  oil1  teaspoon  baking  soda              

Recipe:1.  Line  a  baking  sheet  with  parchment  paper.  Preheat  the  oven  to  450  degrees  F.2.  Whisk  all  of  the  dry  ingredients  from  almond  Jlour  through  sea  salt  in  a  medium-­‐sized  bowl.3.  Add  lemon  juice  to  almond  milk.  Keep  chilled  until  ready  to  use.4.  Whisk  applesauce  into  the  oil.5.Add  the  applesauce  mixture  to  the  dry  mixture.  Stir  well.  Then  add  the  almond  milk    mixture          and  mix.6.  Using  an  ice  cream  scoop,  place  the  biscuit  dough  on  the  prepared  pan.  

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Day  1.  Quinoa  Salad  -­‐  Serves  8-­10

Ingredients:1  ½  cups  quinoa,  rinsed  several  times3  cups  water,  or  chicken  broth  or  vegetable  broth  (or  a  combination)1  cup  fresh  or  frozen  peas  (frozen  baby  peas  should  be  just  defrosted)Chopped  veggies,  raw  or  lightly  steamed  (broccoli,  asparagus,  green  beans,  etc)½  cup  chopped  red  onion1  pint  cherry  tomatoes  (optional)½  cup  chopped  black  olives  (optional)⅓  cup  olive  oil2  tablespoons  balsamic  vinegar  or  lemon  juice1-­‐2  crushed  garlic  cloves2-­‐4  tablespoons  fresh  dill,  chopped  (or  1  Tbsp.  dried  dill)2  tablespoons  chopped  fresh  parsleySalt  and  pepper  to  taste

Directions:1.Rinse  quinoa  well  (quinoa  tastes  bitter  if  not  well  rinsed).    2. Bring  3  cups  water  or  broth  to  a  boil.    3. Add  rinsed  quinoa  and  bring  back  to  boil.  4. Simmer  uncovered  for  about  15  minutes  until  liquid  is  well  absorbed.    5. Transfer  to  large  bowl  with  a  small  amount  of  olive  oil  to  prevent  sticking,  and  allow  to  cool.      6.  Meantime,  mix  together  remaining  oil,  vinegar  or  lemon  juice,  parsley,  and  garlic  in  a  small  bowl.    Add        veggies  to  quinoa  and  toss  well  with  dressing  mixture,  dill,  salt  and  pepper.    Chill  before  serving.    

Day  1.  Oven  Roasted  Veggies  –  number  of  servings  depend  on  amount  of  veggies  used

Ingredients:Use  any  combination  of  the  following  vegetables,  peeled,  washed,  and  cut  into  bite-­‐sized  pieces:  eggplant,  small  red  potatoes,  red  onion,  yellow  or  green  summer  squash,  mushrooms,  asparagus.  Directions:Toss  cut  vegetables  with  crushed  garlic  cloves,  olive  oil  and  sprinkle  with  rosemary,  oregano,  tarragon,  and  basil  to  taste.    Spread  in  roasting  pan  in  single  layers  and  roast  approximately  20-­‐25  minutes  at  400  degrees  F  until  veggies  are  tender  and  slightly  brown,  stirring  occasionally.  The  amount  of  time  needed  depends  on  the  size  of  the  veggie.  Salt  and  pepper  to  taste.    Serve  while  warm,  or  use  cold  leftovers  in  salad.

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Day  2.  Fruity  Spinach  Salad  -­‐  Serves  6-­8

Salad  Ingredients:1  lb.  fresh  spinach,  washed,  dried,  torn  into  pieces1  pint  fresh  organic  strawberries  or  raspberries,  washed  ½  cup  chopped  walnuts  or  sliced  almondsDressing  Ingredients:2  tablespoon  sesame  seeds1  tablespoon  poppy  seeds2  scallions,  chopped¼  cup  Jlax  seed  oil¼  cup  safJlower  oil¼  cup  balsamic  vinegar  

Directions:Cut  berries  in  half  and  arrange  over  spinach  in  serving  bowl.    Combine  dressing  ingredients  in  blender  or  food  processor  and  process  until  smooth.    Just  before  serving,  pour  over  salad  and  toss.    

Day  3.  Crispy  Rice  Squares  -­‐  makes  2  dozen

Ingredients:1  teaspoon  cold  pressed  canola  oil  ½  cup  brown  rice  syrup  2  tablespoon  sesame  tahini,  or  almond  butter  3  teaspoon  vanilla  extract  2  cups  crispy  brown  rice  cereal2  cups  puffed  rice  2  cups  puffed  millet  or  Perky’s  Nutty  Rice  ½  cup  pumpkin  or  sunJlower  seeds  ½  cup  currants,  chopped  dried  apple  or  dates

Directions:1. Heat  oil  in  a  large  pot;  2. Add  rice  syrup  and  tahini  or  almond  butter.  Stir  until  bubbly.  3. Remove  from  heat  and  stir  in  vanilla.  4. Add  remaining  ingredients  and  mix  well  with  a  wooden  spoon.  5. Press  into  an  ungreased  13x9”  pan  and  press  mixture  Jlat.  6. Let  mixture  set  at  room  temperature  or  refrigerate.  7. Cut  into  squares.  Store  in  an  airtight  container.

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Day  5.  Southwestern  Bruschetta  -­‐    4  servingsIngredients:2  plum  tomatoes  (diced)            ¼  teaspoon  ancho  chili  powder½  green  pepper  (diced)            1  tablespoon  fresh  cilantro1  cup  canned  black  beans,  strained  and  rinsed      1½  tablespoons  lemon  or  lime  juice¼  cup  red  onion  (diced)            ½  teaspoon  cumin2  garlic  cloves  minced                                                                                                                                      Salt  and  pepper  to  taste2  tablespoons  olive  oil(add  more  if  mixture  too  dry)                      

Directions:Chop  up  all  ingredients,  toss  together  in  a  big  bowl  and  enjoy  on  top  of  a  brown  rice  cake,  inside  a  chicken  breast,  on  top  of  salmon  or  a  bed  of  lettuce.  

Day  4.  Santa  Fe  Chicken  Chili  -­  4  servingsIngredients:          1  tablespoon  extra  virgin  olive  oil                                                                                1  medium  sweet  onion,  diced                                                                                                4  cloves  garlic,  minced                                                                                                                        ½-­‐1  teaspoon  ground  cumin,  to  taste                                                            ¼-­‐1  teaspoon  ground  cayenne  or  chipotle  pepper,  to  taste                                                                                            1  sweet  potato,  peeled,  diced                                                                                                  2  15-­‐oz.  cans  pinto  or  white  beans,  rinsed,  drainedRoasted  Tomatoes  (store-­‐bought)8-­‐oz.  (1  cup)  chopped  roasted  green  chilies-­‐  mild  or  hot2  cups  chicken  broth,  more  if  needed1  tablespoon  balsamic  or  apple  cider  vinegarA  small  drizzle  of  agave  nectar2  heaping  cups  of  cooked  chicken  pieces-­‐  hand  torn  looks  niceJuice  of  1  lime,  or  to  taste

Directions:  1.Heat   a   large   pot   over  medium-­‐high   heat   and  warm   the   olive   oil;   cook   the   onions   until   they   are   soft   and  translucent.  

2. Add  the  garlic  and  spices  and  stir  for  a  minute.3.  Add  the  diced  sweet  potato,  beans,  tomatoes,  green  chiles,  broth,  balsamic  vinegar,  and  agave.  Stir  gently  to              combine  it  all.4. Bring   it   to   a   simmer   and   lower   the   heat;   cover   and   cook   the   chili   for   30  minutes   or   so   until   the   sweet  

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Day  5.  Raspberry  Salmon  -­‐  Serves  4-­8  (1  lb.  salmon=4  servings).  Adapted  from:http://www.wholelifenutrition.net/id6.htmlIngredients:              1-­‐2  lbs.  wild  Alaskan  salmon  Jillets½  lemon,  juiced2  tablespoons  agave  nectar½  teaspoon  sea  salt1  tablespoon  extra  virgin  olive  oilFresh  thyme  leaves(optional)

Recipe:    1.    Preheat  oven  to  400  degrees  F.    2.    Rinse  salmon  Jillets  and  place  skin-­‐side  down  in  a  baking  dish.    3.    Add  lemon  juice  and  raspberries  into  small  bowl.    4.    Using  the  back  of  a  fork,  gently  mash  raspberries  with  the  lemon  juice.    5.    Add  the  agave  nectar,  olive  oil,  and  salt  into  mixture;  mix  well  with  the  fork.                        6.    Spread  raspberry  mixture  atop  the  salmon  Jillets.  Sprinkle  with  fresh  lemon  thyme  leaves  if  desired.      7.    Bake  salmon  for  10  minutes  per  inch  of  thickness.  Salmon  is  done  when  it  Jlakes  easily  with  a  fork.    

Day  6.  Ruth’s  Turkey  Spaghetti  -­  approximately  4  servings

Ingredients:1  lb.  package  ground  turkey  (organic  or  grass-­‐fed  preferred)1  ½  cup  organic  chicken  broth1  package  of  angel  hair  rice  spaghetti2  tablespoon  olive  oil1  teaspoon  garlic  powder2  teaspoons  salt1  pinch  of  pepper3  leaves  basil  or  1  tsp.  basil  powder1  onion,  chopped2  teaspoons  paprika½  6  oz.  can  tomato  paste

Directions:1.  Put  oil  in  pan  and  let  it  heat  until  hot2.  Sauté  onion  for  2-­‐3  minutes3.  Add  ground  turkey4.  Add  all  dry  spices  except  basil  to  turkey5.  Mash  turkey  with  fork,  constantly  mixing  for  10-­‐15  minutes6.  After  meat  is  cooked,  put  half  can  tomato  paste,  mix  well7.  Add  chicken  broth8.  Option:  add  balance  of  tomato  paste  can  to  tasteSimultaneously  cook  pasta  as  directed.  Strain  pasta,  don’t  rinse,  add  to  spaghetti  sauce.  Add  basil  for  Jlavor.  Salt  to  taste  and  serve.

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Day  1.  Banana  Oat  Bars  -­  8-­12  bars  depending  on  size  of  Einal  cut.  Adapted  from  Heather  Crosby’s  recipe  on  Yum    Universe:                                                                                                        http://www.yumuniverse.com/2010/01/14/carribean-­coconut-­oat-­bars/

Ingredients:  ½  cup  gluten  free  rolled  oats1  large  ripe  banana1  cup  chopped  nuts  [your  pick–  almonds,  walnuts,  pecans,  macadamia]½  cup  unsweetened  natural  coconut  Jlakes1  tablespoon  lime  juice1  tablespoon  agave  nectar1  tablespoon  cold-­‐pressed  coconut  oilDash  of  sea  saltDirections:  

1. Place  all  ingredients  into  food  processor  and  pulse  until  well  blended.  Spread  onto  parchment-­‐lined  cookie  sheet.  

2. Bake  at  325  degrees  F  for  30  minutes  or  until  golden  brown.  Slice  into  bars.

Day  2.  Ruthie’s  Mediterranean  Black  Bean  Dip-­  approximately  4  servings

Ingredients:2  cups  of  organic  black  beans  Drained  (fresh  is  the  best,  soak  over  night  in  water)3  tablespoons  organic  lemon  juice3  gloves  of  garlic½  medium  organic  red  onion1  teaspoon  of  cumin2  teaspoons  of  chili  powderFew  springs  of  cilantro,  if  desiredsalt  and  pepper  to  tasteOptional:  Olive  oil

Directions:Put  all  ingredients  into  food  processor  and  blend  together  until  it  forms  a  smooth  yet  Jirm  consistency.    Add  a  little  olive  oil  on  top  (if  desired).  Serve  with  rice  cakes  and  sliced  avocado.

Recipes - Home Cooked Meal Plan - Elimination DietSnack

Day  4.  Fruit  Smoothie  -­  1  servingIngredients:1  cup  rice  or  unsweetened  almond  milk  ½  medium  sized  banana½  cup  fresh  or  frozen  berries  (i.e.  strawberries,  blueberries  or  blackberries)1-­‐2  ice  cubes

Directions:1.  Blend  rice  or  almond  milk  with  ½  banana  and/or  pineapple  slice  and  one  or  two  ice  cubes.    2.  Add  Jlax  powder  or  other  Jiber  if  desired.

Day  5.  Sweet  Potato  Delight  -­  Serves  1-­2          Adapted  and  used  with  permission  from  “The  Allergy  Self  Help  Cookbook,”  by  Marjorie  Hurt  Jones,  R.N.      Rodale  Press,  Emmaus,  Pa.Ingredients:2-­‐4  tablespoons  chopped  nuts  (i.e.  pecans  or  walnuts)1  ripe  banana  1  medium  sweet  potato,  baked  or  microwaved  1  teaspoon  oil  (i.e.  canola)1  tablespoon  fruit  sweetener,  molasses  or  brown  rice  syrup  (optional)

Directions:Baked  potato:  Prick  the  skin  of  a  washed  sweet  potato  and  bake  at  400  degrees  F  for  40  to  50  minutes  or  until  done  or  microwave  medium  sized  potato  for  3-­‐4  minutes  after  pricking  skin.  Wrap  in  aluminum  foil  for  5  minutes  to  allow  it  to  rest.Recipe:In  a  large  frying  pan,  dry-­‐roast  the  nuts  over  medium  heat  for  a  few  minutes.  Shake  the  pan  often.  Cut  the  banana  in  half  lengthwise.  Cut  the  cooked  sweet  potato  into  ½  inch  pieces.  Add  the  oil  to  the  pan.  Push  the  nuts  to  the  outer  edges.  Place  the  banana  pieces,  Jlat  sides  down,  in  the  pan.  Add  the  sweet  potatoes.  Cover  and  cook  for  2  minutes.  Uncover,  and  cook  for  5  minutes,  until  everything  is  heated  through  and  browned  on  one  side.  Add  the  sweetener  before  serving.