your type personalized cookbook type a: 150 healthy recipes for your blood type diet by dr. peter...
TRANSCRIPT
TYPEA
EatRight4YourType
PERSONALIZEDCOOKBOOK
TYPEA
EatRight4YourTypePERSONALIZEDCOOKBOOK
150+HealthyRecipesforYourBloodTypeDiet®
Dr.PeterJ.D’AdamowithKristinO’Connor
PhotographsbyKristinO’ConnorPreviouslypublishedasPersonalizedLiving
UsingtheBloodTypeDiet®(TypeA)
THEBERKLEYPUBLISHINGGROUPPublishedbythePenguinGroupPenguinGroup(USA)LLC375HudsonStreet,NewYork,NewYork10014,USA
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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.
B
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.
6.Serveimmediately.SERVES4
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.
E
Lunch
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.
3.Serveimmediately.SERVES1
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
Pie
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
M
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.
6.Serveimmediately.SERVES6
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.
4.Serveimmediately.SERVES4
CreamyRicePolenta
1⁄2cupbrownricefarina1teaspoondriedparsley1⁄4cupmozzarellacheese2teaspoonsoliveoil1⁄2teaspoononionpowder1.Cookbrownricefarinaaccordingtopackageinstructions.Twominutesbeforefarinaisfinishedcooking,addremainingingredients,stirringconstantly.
2.Serveimmediately.SERVES2
tip:Ifpolentaisreadybeforetherestofyourmealandbecomestoothick,simplyaddwarmwater1tablespoonatatimeuntildesiredconsistencyisachieved.
S
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
Bacon
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
Cakes
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
A
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
W
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
Menus
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
Tools
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).
*SeeVegetableStockNSrecipe(page210).
*Ifyoucannotfindtricoloredcarrots,plaincarrotswillworkjustfine.
*SeeVegetableStockNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeBasicBreadCrumbsNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeBasicBreadCrumbsrecipeNS(page210).
*SeeBasicBreadCrumbsNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeForbiddenBlackRiceRisottoNSrecipe(page143).
*SeeBasicBreadcrumbsNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeBasicBreadCrumbsNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeBasicBreadcrumbsNSrecipe(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*Chickendrumstickscanbeusedinthisrecipe,butpreheatovento400degreesandbakefor50to55minutes.Juicesshouldrunclearandinternaltemperatureshouldalsoreach165degrees.
*SeeVegetableStockNSrecipe(page210).
*Frozenpearlonionscanbeusedinthisrecipeinsteadoffreshasatimesaver.
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeBasicBreadCrumbsNSrecipe(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeBasicBreadCrumbsNSrecipe(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeCreamyRicePolentaNSrecipe(page148).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockrecipeNS(page210).
*SeeVegetableStockNSrecipe(page210).
*SeeBasicBreadCrumbsNSrecipe(page210)
*SeeCinnamonSyrupNSrecipe(page208).
*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page233).
*InformationaboutpurchasingProteinBlend™Powder—TypeAcanbefoundinAppendixII:Products(page233).
*InformationaboutpurchasingProteinBlend™Powder—TypeAcanbefoundinAppendixII:Products(page233).
*InformationaboutpurchasingProteinBlend™Powder—TypeAcanbefoundinAppendixII:Products(page233).
*Ifapricotsarenotinseasonordifficulttofind,peachescanbesubstitutedinthisrecipe.
*SeeChocolateSyruprecipe(page207).