TYPEB

EatRight4YourTypePERSONALIZEDCOOKBOOK

TYPEB

EatRight4YourTypePERSONALIZEDCOOKBOOK

150+HealthyRecipesforYourBloodTypeDiet®

Dr.PeterJ.D’AdamowithKristinO’Connor

PhotographsbyKristinO’ConnorPreviouslypublishedasPersonalizedLiving

UsingtheBloodTypeDiet®(TypeB)

THEBERKLEYPUBLISHINGGROUPPublishedbythePenguinGroupLLCPenguinGroup(USA)375HudsonStreet,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®(TypeB)byDrumHillPublishingLLCin2012Berkleytradepaperbackedition:October2013

LibraryofCongressCataloging-in-PublicationDataD’Adamo,PeterJ.Eatright4yourtypepersonalizedcookbooktypeB:150+healthyrecipesforyourbloodtypediet/Dr.PeterJ.D’AdamowithKristinO’Connor;photographsbyKristinO’Connor.p.cm.ISBN:978-1-101-63594-01.Diettherapy.2.Nutrition.3.Bloodgroups.4.Naturopathy.I.O’Connor,Kristin.II.Title.III.Title:EatrightforyourtypepersonalizedcookbooktypeB.RM219.D292013641.5’631—dc23

2013021043CoverdesignbyJasonGillCoverphotobyChristopherBierlein

BookdesignbyPaulineNeuwirth

Therecipescontainedinthisbookaretobefollowedexactlyaswritten.Thepublisherisnotresponsibleforyourspecifichealthorallergyneedsthatmayrequiremedicalsupervision.Thepublisherisnotresponsibleforanyadversereactionstotherecipescontainedinthisbook.

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

Contents

Introduction

TypeBataGlance

FirstThingsFirst

BreakfastQuinoaMuesli

Blackstrap-CherryRiceGranolaNS

NutButter–GranolaBoatsNS

BreakfastEggSaladNS

TurkeyBacon–SpinachSquaresNS

SwissChardandCreminiFrittataNS

Broccoli-FetaFrittataNS

Maple-SausageScrambleNS

HomemadeTurkeyBreakfastSausageNS

SavoryHerbandCheeseBreadPuddingNS

Spinach-PepperSouffléNS

OatCrêpes

SweetPotatoMuffinswithCarobDrizzle

Wild-RiceWaffles

Blueberry-MacadamiaMuffins

SpeltPancakesNS

CherrySconesNS

Pear-RosemaryBreadNS

LunchNavyBeanHummusandFetaSandwichNS

LambMeatballSubNS

FishFilletSandwichNS

BaconGrilledCheeseNS

GreensandBeansSaladNS

SaladPizzaNS

DandelionGreenswithRoastedRootsandHorseradishDressingNS

Roasted-EggplantGreekSaladNS

Salmon-FilledRadicchioCupsNS

BakedFalafelNS

RawKaleSaladwithZestyLimeDressingNS

CrunchyVegetableSpringRollswithSweetCherryDipNS

Feta,Spinach,andYellowPepperPieNS

KidneyBeanStew

DinnerMacandCheesewithRoastedVegetablesNS

PastaCarbonarawithAsparagusNS

SpringPestoPastaNS

SweetPotatoGnocchiwithBasil-CranberrySauceNS

GrilledRadicchioandWalnut-SpinachPestoNS

VegetableLasagnaNS

NoodleswithPoachedSalmonandCreamyBasilSauceNS

Lemon-GingerSalmonNS

SalmonandBeanCakeswithCilantro-CreamSauceNS

BakedMahimahiwithCrunchyFennelSaladNS

Parchment-BakedSnapperNS

FigandBasilHalibutNS

SpicySeafoodStewNS

SeafoodPaellaNS

Oven-RoastedHalibutNS

FishTacoswithBeanandMangoSaladNS

Fig-StuffedTurkeyBreasts

Broccolini-StuffedTurkeyNS

Crispy-CoatedTurkeyTenderswithApricotDippingSauce

ShreddedTurkeyBake

GreenTea–PoachedTurkeyTenderloinsNS

TurkeyPotPiewithCrunchyToppingNS

HeartySlow-CookerTurkeyStewNS

TurkeyMoleDrumsticks

Turkey-GingerStir-FryNS

SpicedLambwithWildMushroomsNS

GrilledLambChopswithMintPesto

LambMoussaka–StuffedEggplant

MoroccanLambTagine

SweetPotatoShepherd’sPieNS

TangyPineappleandBeefKabobsNS

Slow-CookerVenisonNS

RedQuinoa–MushroomCasserolewithFriedEggNS

GreekLambBurgersNS

Chili,SansTomatoes

NavyBeanStewNS

BeanBurgers

SpaghettiSquashwithCreamyGoatCheese,Walnut,andParsleySauceNS

RiceandBeanLoafNS

SoupsandSidesThaiCurrySoupNS

Carrot-GingerSoupNS

RoastedParsnipSoupNS

MeltedMozzarella–OnionSoupNS

Broccoli–NorthernBeanSoupNS

BeefandShreddedCabbageSoupNS

MushroomSoupwithParsleyPestoNS

BroccoliandCabbageSlawwithRaisinsNS

GrilledGarlic-GingerBokChoyNS

Sweet-and-SaltyBrusselsNS

SouthIndian–CurriedEggplantNS

BakedBeansNS

SpicyCollardsNS

Garlic-CreamedSpinachwithRoastedCaulifowerNS

RoastedAutumnRootsNS

RoastedEscaroleNS

SpicyRoastedMustardGreenswithFetaNS

RatatouilleNS

RoastedBroccoliwithGarlic-BasilOilNS

RoastedSweetPotatoeswithFriedSageNS

WhippedSweetPotatoSoufflé

RutabagaSmashNS

SweetPotatoHashwithTurkeySausage

SweetPotatoRaguNS

BrownRiceSaladNS

ForbiddenBlackRiceRisottoNS

HerbedQuinoaNS

Crisp-TenderVegetableQuinoaNS

MintandRedPepperTabboulehNS

PotatoGratinwithRosemary-WalnutCreamNS

CreamyRicePolentaNS

SnacksCheeseToastNS

SummerSquashSalsaNS

CruditésandCreamyGoatCheeseDipNS

NavyBeanHummusNS

FlaxCrackersNS

CurriedEggSaladNS

FarmerCheeseandBeet-EndiveCupsNS

MarinatedMozzarellaBallsNS

SpicyRosemary-NutMixNS

BroccoliniwithCrispyWalnutBaconNS

CrispySpringVegetableCakesNS

RoastedCauliflowerBruschettaNS

HomemadeApplesauce

TropicalFruitSaladwithMintandLimeDressingNS

PearandAppleChips

BakedGrapefruit

GrilledPineapplewithChocolateSyrup

Almond-ButterRiceCakeswithMiniChipsNS

Carob–WalnutButter–StuffedFigsNS

DrinksandBeveragesCoolingChamomileIcedTeaNS

SweetBasilandGingerTeaNS

MatchaMojitoTeaNS

IcedChaiCoffee

TropicalKaleSmoothie

Kale,Carrot,andGingerAppleJuiceNS

CreamyBanana–NutButterSmoothieNS

BerryBonanzaSmoothieNS

DessertsDeep-ChocolateBrowniesNS

Cherry-ChocolateFondueNS

ChocolateSaltedNutClustersNS

CreamyBerryRicotta

Cocoa-DustedChocolateTrufflesNS

FigBars

Almond-CranberryBiscottiNS

ChocolateChipCookiesNS

BlueberryCrumble

Apple-AcaiCharlotte

Carrot-PineappleCake

MatchaCakewithChocolateFrostingNS

Upside-DownAlmondCakewithApricotGlazeNS

MilletCrêpeswithRaspberryChutneyandChocolateSyrupNS

Banana-BasedIceCream:4Ways

GingerRicePuddingNS

Stocks,Condiments,andSaucesHerbDressingNS

CitrusDressingNS

Carrot-GingerDressingNS

ChocolateSyrupNS

TurkeyStockNS

VegetableStockNS

BasicBreadCrumbsNS

BeefStockNS

UsefulToolsMenus

Substitutions

MenuPlanning

Four-WeekMealPlanner

ToolsFoodJournal

TrackingYourProgress

ShoppingList

TimetoThinkGreenQuickReviewoftheTerms

TipsforBuyingLocalandOrganic

DirtyDozen/CleanFifteen

SafeFoodStorage

CleaninguptheKitchen

AppendixI:AdditionalInformationontheBloodTypeDietsDiscoverYourBloodType

SecretorStatus

CenterforExcellenceinGenerativeMedicine

D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc.

www.dadamo.com—ForAllThingsPeterD’Adamo

AppendixII:ProductsProteinBlend™Powder—TypeB

Unibar®ProteinBar

CarobExtract™

Proberry3™Liquid

SWAMI©PersonalizedNutritionSoftwareProgram

AppendixIII:References

Acknowledgments

Introduction

Letfoodbethymedicine,andmedicinebethyfood.

—HIPPOCRATES

FOODHASTHEpotentialtohealandstrengthenourphysicalbodies,supportourrecoveryfrominjuryandillness,andpotentiallychangeourgeneticdestinies.

Notonlydoesfoodprovidesustenanceandnourishment,itprovidesanopportunityforcreativeexpressionandcommunity,whetherthroughdevelopingnewrecipesorwaystoprepareacertainfoodorinsharingamealwithothers.WhenIwroteEatRight4YourTypein1996,Iexploredtheconnectionsbetweenbloodtypeanddiet,andoutlinedspecificnutritionalprogramsforeachbloodtype.Sinceitspublicationmorethanfifteenyearsago,Ihavecontinuedtoresearchandwriteabouttherolethatfoodsplayinourlives,andIhavetriedtocreatesupportmaterialsandguidanceforpeoplewhofollowtheBloodTypeDiet.

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

Iwasimpressedbyherdedicationtonutritionandhealthyeatingandbyherabilitytosimplifythefood-preparationprocess,whichforsomepeoplecanbequitedaunting.Overtheensuingmonths,asweworkedtogetherasdoctorandpatient,ourconversationsreturnedagainandagaintofood.IfeltthatIhadfoundinKristintheperfectpersontocollaborateonabookprojectthatwouldblendthescientificconceptsoftheBloodTypeDietwiththeartistryofcookingtocreatevisuallystunningcookbooksspecificallydesignedforeachbloodtype.KristinhasapassionfortheBloodTypeDietthatisunparalleled,andanencyclopedicknowledgeofthefoodlistsforeachofthebloodtypes.Sheiscreativeandresourceful,andsheappreciatesandrespectstheneedforfoodtobothtastedeliciousandbenourishing.

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

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

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

Iinviteyoutojoinusonthecontinuedjourneyofpersonalizedliving.Iamconfidentthatyouwillfindatrustedcompanioninthesecookbooks,andonewhowillmakeyourlifericherandhealthierasyouexperimentwiththerecipesthatweredevelopedspecificallytoberightforyourtype.

TypeBataGlance

INTHEBLOOD-TYPEworld,BstandsforBalance.Tobeashealthyaspossible,TypeBshouldnotonlystriveforbalanceintheirmeals,butalsoinlife.AsTypeAsachievehealththroughamostlyvegetariandietandTypeOshouldmaintainaprotein-rich,carnivorousdiet,TypeBworksbestbyenjoyingthebestofbothworlds.Whereaswiththeotherbloodtypestherearelargegroupsoffoodstoavoid,TypeBhashighlyBeneficialfoodsineverycategory:meats,grains,dairy,fruits,andvegetables.TypeBhasawidearrayofcheesestoselectfrom,nottomentionthreeNeutralsthatareonmostbloodtypes’Avoidlist:beer,redwine,andcoffee…luckyyou.Ofcourse,Neutralsarenotgoingtoimproveyourhealth,butinmoderationtheywon’tharmyoueither.Let’sbrieflyreviewwhatitmeanstobeaTypeB.

Whenstructuringmealsfortheday,TypeBsshouldtrytohaveaprotein,complexcarbohydrate,andvegetablewitheachdish.Proteinisbestachievedthroughredmeatssuchaslamb,mutton,andrabbitaswellasavarietyofcheeses,beans,andanabundantselectionofseafood.Chicken,shellfish,andsoyproteinsshouldbeavoided.BetweentheselectionofBeneficialandNeutralgrains,thereisnotmuchtoavoidbesidescorn.Youwillhaveamplechoicebetweenmanydeliciousgrains,breads,andpastas.Fruitsandvegetableoptionsarealsoplentiful,justbesuretoavoidtomatoes.

TypeBsarefortunatetobeknownfortheirstrongimmunesystems,aidingintheirabilitytobeadaptabletovariousdietaryandenvironmentalinfluences.It’sforthisreasonthatTypeBsshouldeatadiverseandbalanceddiet.DiseasesusceptibilityinTypeBoccurswhenthereareimbalancesinthebody,typicallyresultinginautoimmunediseaseorrare,slow-growingviruses.TypeBsarealsoatriskforTypeIdiabetesandchronicfatiguesyndrome.MaintainingabalanceddietandadheringtoTypeBBeneficials,however,willhelppreventthesemedicalrisks.

TheBloodTypeDiethastakenpersonalizednutritiontoahigherlevelwith

theintroductionoftheinfluenceSecretorStatushasonourhealth.Approximately80percentofthepopulationareSecretors,whichmeansthatthemajorityofussecreteourblood-typeantigensinourbodilyfluidssuchassalivaandmucus.AsIwroteinLiveRight4YourType:

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

BeingaSecretormeansthatwecanimmediatelyattackviruses,bacteria,andotherforeignbodiesastheycomeincontactwithourbodies,throughsecretionsinoursaliva.Non-Secretorsdonothavethisfirstlineofdefense;however,theirinternaldefensesaremorepowerfulthanSecretors.AllofthismeansthatsomefoodsthataresuitableforSecretorsmaynotbeforNon-Secretors(NS),andviceversa.Toaddressthis,wehavetaggedallrecipesinthisbookthatareappropriateforNon-Secretors,andwhenpossible,substitutionsareprovidedtomaketheotherrecipesacceptableandhealthfulforNon-Secretors.

Justasyourfoodshouldbebalanced,soshouldyourexerciseregimen.Themosteffectiveworkoutstrategiesforyourbloodtypearethosethatbalancemoderatephysicalexertionwithamentalcomponent,sosticktohiking,biking,tennis,andswimming,mostofwhicharealsogentleontheknees.

Inthisbook,youwillfindrecipes,menus,andtoolsspecificallydesignedforyourTypeBdietandSecretorStatus.Formoreinformation,seeEatRight4YourType,theBloodTypeBFood,BeverageandSupplementLists,orrefertoyourSWAMI©PersonalizedNutritionSoftwareProgramguideifyouhaveone(SWAMIisaproprietarysoftwareprogramdesignedtoproduceaunique,one-of-a-kinddietprotocolbasedonyourbloodtype,aseriesofbiometricmeasurementsandyourpersonalhistory.Seepage236intheAppendix).

TypeBistheadventurousbloodtype,encouragedtoexploreandtrynewthings.TypeBhastheluxuryofeatingallkindsofinterestingfoodsandeatingthemincombinationwithoneanother,sodon’tbeafraidtodiginandgetstartedonyourownblood-typeadventure.

FirstThingsFirst

BeneficialFoods

Hereisalistofbasicstokeepinyourkitchenwiththethoughtthattherewillbetimeswhenmealshavetobespontaneous.IfyouhaveessentialsfromyourBeneficialandNeutrallistsonhand,nomatterwhatyoumake,itwillbesomethinggoodforyou.

Let’sStartwiththeFridgeSaladBasePickyourfavoritegreensormixitupeachtimeyougotothegrocerystore,keepingthesesalad-baseoptionsinmind:

BENEFICIALSCabbageKale

NEUTRALSArugulaBostonBibbEscaroleRed-leaflettuceSpinach

Thesewillgiveyouagreatstarttoalast-minutesaladoranaddedcrunchtoasandwich.

RoastedVegetablesThebestthingyoucoulddoforyourselfistokeepheartyfreshvegetablesonhand.Theyareperfecttoroastfordinner,makeinbulktoaddtoyourlast-minutesaladthenextday,orthrowinafrittataforbreakfast.Roastedvegetablesareaterrificleftovertokeeponhand.Mostvegetablesworkwellwhentossedwitholiveoil,seasalt,androastedina375-degreeovenfor12to20minutes(dependingonthesizeanddensityofthevegetables.)HereareafewthatarebothBeneficialtoTypeBandtakewelltoroasting:

BENEFICIALSBeetsBroccoliCarrotsCauliflowerEggplantKaleParsnipsPeppersSweetpotatoes/yamsTurnips

NEUTRALSAsparagusCeleriacFennelOnionsPotatoesSquashZucchini

KeepingafewofthesevegetablesinyourfridgeeachweekwillcomeinhandyandisaperfectwaytoaddmoreBeneficialstoyourdiet.

FruitMostpeopledon’thaveaproblemincorporatingfruitintheirdiet.Itisaperfectsnack,pairedwithnutsornutbutters,usedtomakedesserts,andaddedtocerealorsalads.Somefruitsevenworkwellinsavorydishes.BelowisalistofBeneficialfruitforTypeB:

BENEFICIALSBananasCranberriesGrapesPapayasPineapplesPlumsWatermelon

MilkTypeBsareamongthefewwhobenefitfromcow’smilk,whichisagreatsourceofprotein.ThebestmilkoptionsforTypeBsare:Nonfator2percentcow’smilk

ProteinTheTypeBdietisbasedonbalancedproteinandvegetableconsumption,soitisimportanttokeepadiversesupplyofproteinstoaccompanyvegetablesandgrainsateachmeal.Wesuggestkeepingtwofreshtypesofproteinsinthefridgeandthentwotothreeinthefreezerforbackup.Preparemoremeatthanyouneedandsavetherestasleftoverstoenjoythenextdayforlunchortoaddtoacasserole.Hereareafewstaplesthatareusefultohaveonhand.Pleasenote,itisrecommendedthatallpoultrybeorganicandallbeefbegrass-fedandorganic.

BENEFICIALSCheeses(cottagecheese,farmercheese,feta,goatcheese,kefir,mozzarella,

ricotta)Lamb(cheaperandcontainmoreleanmeatthanchopsorrack)Nutbutter(walnutbuttermadefromblackwalnuts)Seafood(cod,flounder,grouper,halibut,mahimahi,salmon,sole)

NEUTRALSBeeftipsCheeses(Brie,Camembert,Cheddar,Colby,creamcheese,Gouda,Gruyere,

Jarlsberg,MontereyJack,Muenster,Parmesan,provolone,Swiss)EggsGroundbeef(90percentleanorleaner)Nutbutters(almond,pecan,or

macadamia.Almondbutterisinexpensiveandeasilyfoundinsupermarketsornaturalfoodstores.)Seafood(catfish,herring,orangeroughy,redsnapper,sole,squid,tilapia,whitefish)Turkeytenderloins

FillingupYourFreezerSmoothiesMakingsmoothiesisagreatalternativeforbreakfastoraperfectprotein-filledsnack.Theyareago-torecipethatyoushouldbesureyouhaveingredientsforatalltimes.Ofcourse,freshfruitcanbeusedwheninseason.Mixinsomefrozenfruitsandvegetablesintothesmoothieforathickerconsistency,however.HereareafewBeneficialoptions:

BENEFICIALSBananasKalePineapple

NEUTRALS

FigsMangosPeachesRaspberriesStrawberries

LeftoversIt’salwayshelpfultodoubletherecipewhenmakingfoodsthatfreezeeasilysuchas:Chili

CookiesCrackersLasagnaMuffinsPestoSaucesStews

PestocanbestoredinBPA-freeicecubetraysforindividualservings.Onthefollowingpages,youwillfindmoreinformationonsafefoodstorageaswellassuggestionsforcookinginbulk.

ProteinJustlikekeepingfreshproteinoptionsinyourfridge,itisalwayshelpfultokeepatleastafewinthefreezeraswell.Todefrostmeats,poultry,orseafood,takethemoutthedaybeforeandputthemintherefrigerator.Itisrecommendedthatallbeefbegrassfedandorganic.

BENEFICIALSBeeftipsGroundbeef(90percentleanorleaner)Lambsteaks(cheaperandcontain

moreleanmeatthanchopsorrack)Turkey(ground,tenderloins,whole)Seafood(cod,flounder,grouper,halibut,mahimahi,salmon,sole)

NEUTRALSSeafood(catfish,herring,orangeroughy,redsnapper,scallops,squid,tilapia,

whitefish)

TimetoGetinThatPantrySnacksThefirstthingweallgointothepantryforistograbaquickbiteontherunorpackasnacktoshipofftoschoolwiththekids.It’sprettyimportantthatthesemiddaytreatsarebalancedandwholesome;thebestwaytomakethathappenistostockthatpantryright.HereareafewstaplesforTypeBs:Almondbutter

BrownricecakesDarkchocolate(70percentorhigher)Driedfruit(bananachips,cranberries,

figs,prunes)Freshfruit(bananas,grapes,papaya,pineapple,plums,watermelon)Nuts(almonds,pecans,macadamianuts,walnuts)Speltcrackers

Whole-graincereals(madefromoat,spelt,orbrownrice)

Ifyouwanttoprepaheadforthosetimeswhenyouareinarush,mixcombinationsofnuts,driedfruit,andmaybeevenalittledarkchocolate,anddivideintosingleservings.Storeinsmallglasssealablecontainersandtaketheminthecar,ontheplane,oranywhereyouareheaded.

DrinksDrinkingwaterisalwaysthebestoption,butwhenyouwanttoaddalittleflavortoyourbeveragerepertoire,dabbleintheseBeneficialteasorNeutraldrinks,buttrynottogooverboardwithNeutrals.Thereareafewdrinkrecipesinthisbook.

BENEFICIALSGrapejuicePineappalejuiceTeas(ginger,green,licorice,peppermint,rosehip)

NEUTRALSBeerBlackteaCoffeeRedwine

Grains/LegumesGrainsshouldbeanintegralpartoftheTypeBdiet,eateninbalancewithproteinandvegetablesateachmeal.Therearequiteafewgrainstochoosefrom,whicharebothBeneficialandNeutralandwilladdvarietytoanymeal.Quinoa,forexample,cooksin12minutesandisalightbutfillingsideforafastweeknightdinner.Beansarealsoaperfectwaytoaddsatiatingproteinsandcarbohydratestosalads,casseroles,stews,dips,andsoups.

Beans(kidney,lima,navy)Wholegrains(millet,oatbran,oatmeal,puffedrice,ricebran,ricecakes,

spelt)

SeasoningsMakinghealthyfoodtastegoodisnon-negotiable.Onequicktricktodoingsoisbyknowingyourwayaroundyourspicecabinet.Herbsandspicesarecaloriefreeandflavorpacked.ThespiceslistedbelowalsohappentobeterrificforyourTypeBbody.Keepajarofhomemadebreadcrumbsonhandforaquicktoppingonacasserole,usedasturkeybreading,ortobreadseafood.Additionally,asmuchaswewouldliketorepressoursweettooth,itisanunrealisticexpectationformost,sostockuponnaturalsweetenerslikeagaveandmaplesyrup,althoughtrytousesparingly.

BENEFICIALSBasicBreadCrumbsOliveoilMolassesSpices(cayennepepper,curry,ginger,horseradish,parsley)

NEUTRALSSpices(anise,basil,bayleaf,caraway,cardamom,carob,chilipowder,

chive,clove,coriander,cumin,garlic,marjoram,mustard,nutmeg,oregano,paprika,redpepperflakes,peppermint,sage,tamari,tamarind,tarragon,thyme,turmeric,vanilla)Maplesyrup

AgavenectarVinegar

RecipeIdeasforLast-MinuteCookingTime-SavingTricksMaketheserecipesinbulkandstoreinyourfreezertograbonthego:flaxchips,smoothiesinindividualportions,bakedgoods,chili,granola,soups,casseroles,pestoinice-cubetrays,orstews.

Whenmakingdressingsorcondiments,doubleortripletherecipeandstoreitintherefrigeratorforfutureuse.Ifyouaremakingarecipethatusesonelemon,youmightaswelldoitwiththreeandsaveyourselftheprepandclean-upagainandagain.

UtilizeRoastedVegetablesLet’sreemphasizeherehowamazinglyusefulleftoverroastedvegetablescanbe.Notonlyaretheyreadytobethrownintojustaboutanysavorydish,buttheyaddtremendousflavorwithnoeffortwhatsoever.Hereareafewexampleswhereyoucantossinroastedvegetablesandhaveatastynewdish:Casseroles

ColdpastasaladCrěpesFrittataLettucewrapsOmeletsPizzaQuichesRiceSaladsSoufflésSpringrollsTacosaladsVegetabletarts

Nexttimeyoumakeroastedvegetablesfordinner,doyourselfafavoranddoubleuponthatrecipe.

ReviewYourStock

Nowthatyouhavethebasics,it’stimetotakealookatsomeoftheAvoids.Youhavelivedyourwholelifeeatingwhateveryouwant.Nowyouopenyourcabinetsandthink,howdoIstartover?buttheanswerissimple:youdon’thaveto.Youjusthavetoemphasizethehealthychoicesthatyouarenowprivyto.YoushouldditchanythingthatiscategorizedBestAvoidedforyourtype;listedbelowareafewplaceswhereAvoidsmaybelurkingandreadytosabotageyourotherwiseperfect,newdiet.

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

Onceyouhavedonethat,takeoutallquestionablesubjectsandlinethemuponthecounterortable.RefertotheTypeBdietinEatRight4YourType,theBloodTypeBFood,Beverage,andSupplementList,orrefertoyourSWAMIpersonalizednutritionreportfoodlists.CheckoutyourAvoids,asthiswillbethemostefficientwayofeliminatingthosefoodsthatarebestAvoided.

PleasenotethatAvoidsarenotlimitedtotheexampleslistedbelow.Hereisarundownofthemainoffenders:

CornCornhasbecomeahottopicinthefoodworld.ThemovieFoodInc.helpedexplaintomanypeoplethatthemassproductionofcornhasbecomeanational,ifnotglobal,issue.Withtheintroductionofgeneticallymodifiedorganisms(GMOs)orfoodsthataregeneticallyalteredtooptimizetheirgrowingpotential,cornquiteliterallybecameanotherspecies.AsanAvoidforTypeB,eliminatingcorngivesusyetanotheropportunitytocleanourdiet.Duetooursociety’sdependenceoncorn,itisusedinawiderangeofprocessedgoods,makingitvirtuallyimpossibletoavoidaltogether.

Wewilldoourbesttooutlinewherecornisgenerallyhidden,butknow,too,thatwiththisdiet,itisoktorunintoanAvoidonceinawhilewithoutsabotagingyourprogress.IfyouarenotacutelysickandaresimplyusingtheBloodTypeDietforgeneralhealth,youonlyhavetobe80percentcomplianttosee100percentresults.Howforgivingisthat?

Thefollowingareafewplacescornexists:Alcohol(some)ArtificialflavoringsArtificialsweetenersAscorbicacidAspartameBakedgoods(some)Bakingpowder(some)CannedfruitsandsomevegetablesCaramelcolorCerealCheesespreadsCitricacidConfectioners’sugarCornflourCornstarchCornsyrupFoodstarchGritsHominyHydrolyzedvegetableproteinIcecream(some)Instantcoffee/teasKetchupLicorice

LicoriceMaizeMalt/maltsyrupModifiedfoodstarchMolasses(some)PolentaPopcornPreparedmustard(some)SaladdressingsSalt(iodized)SodaSplendaSucroseSugar(ifnotcaneorbeet)Sweetbeverages(containingcornsyrup)TacoshellsTomatosauce(withcornsyrup)Vitamins(some)XanthangumYeast(some)Yogurt(withcornsyrup)

SoyWhenmostpeopleheartheyhavetoavoidsoy,theysay,“Noproblem,Ican’tstandtofuanyway.”Unfortunately,soyisnotonlyfoundinobviousplaceslikesoysauce,tofu,orsoycheese.Duetoitsperceivedadaptability,soyisusedasablankcanvastoadapttoanyflavorortexture.Itisrelativelyinexpensivetoproduce,anditcanbefoundinalmostallprocessedfoodstoday.Thegoodnewsis,avoidingsoymeansavoidingmostpackagedfoodsthatprobablycontainmanyingredientsthatareunhealthyforyou,sotrytothinkofitasagreatremindertoeatwhole,purefoodsasoftenaspossible.Belowisalistoffoodsthatgenerallycontainsoyoraresoy-basedproducts.Itisimportanttoreadfoodlabelstomakesureyouaretotallyavoidingsoy.

ArtificialornaturalflavorsCannedtuna(some)ChocolateCriscoEdamameFermentedbeanpasteGravy(some)HydrolyzedvegetableproteinMayonnaiseMisoMono-diglycerideMonosodiumglutamateSaladdressingsSoycheeseSoyflourSoymilkSoyoilSoysauceStore-boughtbakedgoods(some)Store-boughtbroth(some)Soups(some)Spiceblends(some)TamariTempehTeriyakisauce

TeriyakisauceTexturedvegetableproteinTofuWhippedtoppingsWorcestershiresauce

WheatAlthoughTypeBsdonothavetobegluten-free,itisbeneficialforyoutobeaswheatfreeaspossible,bothforoptimalweightlossandhealth.Luckilyforyou,thereareplentyofnon-wheatoptionstocookwithandtobuyashealthiersubstitutions.Speltorbrownricebreadsarereadilyavailableinhealthfoodstoresandonline,andtheyareveryclosetothetextureandtasteofwheatbreads.

Hereareafewplaceswherewheatexists:Bakingpowder(some)BeerBluecheese(some)BreadcrumbsBreadedfishBreadsBrewer’syeastBroth(some)BulgurCandies(some)Caramelcolor(some)CerealChewinggumColdcuts(some)CookiesCornbreadCouscousCrackersCroutonsDumplingsFarinaFlavoredextracts(some)Foodstarchormodifiedfoodstarch(some)GrahamflourGravyHotdogsHushpuppiesHydrolyzedplantproteinHydrolyzedvegetableproteinIcecream(some)KamutMalt(flavoring,andvinegar)

Malt(flavoring,andvinegar)MatzoMeatloafMeatballs“Naturalflavor”(eithersoyorgluten)PancakesPasta(includingorzo)PastriesPiecrustPitabreadPizzacrustPotatochips(some)PretzelsSaladdressingsSeitanSemolinaSoupsSoysauceSpicemixtures(some)SyrupTamariTeriyakisauceTexturedvegetableproteinWafflesWheatWheatproteinWheatgrassWorcestershiresauce

ChickenChickenseemstobethemostdifficultexclusionforTypeBs.Themostchallengingpartofnolongereatingchickenisfiguringoutoptionswheneatingout,becauseinyourownkitchenitcaneasilybereplacedwithturkeyinmostrecipes.BecauseTypeBsaremadetohavebalanceddiets,however,youcanseethattherearemanyoptionsstillavailablewhendiningout.

TheRestOtherthancorn,soy,wheat,andchicken,itwillbestraightforwardtodeterminewhatelsetotakeoutofyourcabinets,fridge,andfreezer.TakethetimetogothroughyourlistofAvoidsandremovethemfromyourhouse.Ifyouhavecannedgoods,andnonperishables,youcandonatetoyourlocalfoodbank.Tofindafoodbankinyourarea,gotohttp://feedingamerica.org.

Youshouldbeallclearedoutnow,soyouarereadytogotothestoreandgrabafewessentialstofillinthegaps.

HowtoReadTheseRecipesThiscookbookisdesignedtobeaspracticalandhelpfultotheBloodTypedieteraspossible.Wetookintoconsiderationthatmanyfamiliescouldbecookingformultiplebloodtypesorpreparingmealsforfriendswithvaryingbloodtypes.Inordertomakedoingsopractical,eachoftheEatRight4YourTypePersonalizedCookbookscontainsthesameorsimilarrecipeideaswithdifferentexecutionstosuittheneedsofeachbloodtype.Youwillfindtherecipetitlesalmostidenticalineachbook;however,ingredientsandmethodsmightvaryquiteabit.TherearemanyrecipesthatareBeneficialacrosstheboardandaremarkedwithan(A/B/AB/O)toidentifythattheyareuniversaltoeverytype.Forexample,everybloodtypehasapancakerecipe;however,TypeBshaveBeneficialgrainsthatmightbeontheAvoidlistforothertypes,soeachrecipecontainsdifferentflours.

EveryrecipeisalsowrittentocontainasmanyBeneficialfoodsaspossiblewiththeunderstandingthattasteisstilloftheutmostimportance.Afterall,youarenotgoingtobeinclinedtodiveintoakalecookie,butyouwon’tbeabletoresistPastaCarbonarawithCrispyKale.Thepointisthatwewantyoucomingbackformoreeachtimetoseethateatingrightforyourbloodtypeisasfarfromsacrificeasisindulginginabarofchocolate.

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

ManypeoplewhofollowtheBloodTypeDietcometomyofficeorhaveusedthetestsonmywebsite(www.dadamo.com)tocreateaspecificdietplanforthemselves.Ifyouhavedonethat,youhaveaSWAMIpersonalizednutritionreportthatmayvaryslightlyfromthegeneralTypeBdietbecauseittakesintoconsiderationfamilyandmedicalhistory,SecretorStatus,andGenoType.(TheGenoTypeisafurtherrefinementofmyworkinpersonalizednutrition.Itusesavarietyofsimplemeasurements,combinedwithbloodtypedata,toclassifyindividualsasoneofsixbasicEpigenotypes:TheHunter,Gatherer,Teacher,Explorer,Warrior,andNomadtypes.).DuetothevariationsinBeneficial,Neutral,andBestAvoidedfoods,theremaybesomerecipescontainingingredientsthatdonotsuityouasanindividual.Pleasedonotskiptheserecipesentirely.Thereisalwaysawaytomakequickandeasysubstitutions.(See

“UsefulTools:Substitutions,”page215.)Asaquickpieceofadvice,however,vegetablescanbeeasilyswappedout—leafygreensforotherleafygreens,aspecifictypeofbeansforanother,orinsomecases,simplyomittedfromtherecipeiftheyarenotastarcomponent.

YouwillseethatrecipesarealsotaggedaccordingtoSecretorStatus.SomerecipesarenotappropriateforNon-Secretors,butarefineforSecretors(seerecipelegendbelow)inmostinstances.Whenthisisthecase,therearesimplesubstitutionstoadapttherecipeforNon-Secretors.Inafewcases,however,therecipewillbeanAvoidaltogetherforaTypeBNon-Secretor.

Inmanyoftherecipesinthisbook,youwillseeseasaltwrittenas“seasalt,totaste,”andmightbewonderingwhatthatmeansorhowmuchtoadd.Saltcanmakeorbreakyourdish,butifyouaddtoomuch,thereisnogoingback.Tryaddingalittleatatime,taste,andaddmoreifneeded.Whatisalittle?Well,startwithpinchingabitbetweenyourfingersandsprinklingitintoyourdish,giveitaminutetoincorporate,andthentaste.Ifyouweretomeasureapinch,itwouldbealittlelessthan1⁄8ofateaspoon.

Remembertoreadeachrecipeinitsentiretybeforestartingtoensureyouknowhowmuchtimeitwilltakeandifthereareanyingredientsyouwillneedtobuyaheadoftime.Finally,enjoymaking,eating,andsharingtheserecipes.

RECIPELEGEND:

An*isusedwhenarecipeingredientneedsfurtherinstruction,substitution,orcomment.Thisinformationisfoundatthebottomofarecipe.AllrecipesareappropriateforTypeBSecretors.representsarecipethatisappropriateforTypeBNon-Secretors.

RecipeingredientsthatareNOTappropriateforTypeBNon-Secretorsarenotatedwithappropriateacceptablesubstitutionswithinrecipeingredients.

AREVIEWOFTHEFOODLISTS:ThroughoutthisbookwerefertoanumberofplacestofindthecomprehensivefoodslistsfortheBloodTypeDiet.Here’sarecapofwhereyoucanfindthelistssoyoucanusetheonethatisrightforyou:

EatRight4YourType,whichprovidestheentrypointintotheBloodTypeDiet

LiveRight4YourType,whichincorporatesthevalueoftheSecretorStatusBloodTypeBFood,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

QuinoaMuesli Blackstrap-CherryRiceGranolaNS NutButter–GranolaBoatsNS BreakfastEggSaladNS TurkeyBacon–SpinachSquaresNS SwissChardandCreminiFrittataNS Broccoli-FetaFrittataNS Maple-SausageScrambleNS HomemadeTurkeyBreakfastSausageNS SavoryHerbandCheeseBreadPuddingNS Spinach-PepperSouffléNS OatCrepes SweetPotatoMuffinswithCarobDrizzle Wild-RiceWaffles Blueberry-MacadamiaMuffins SpeltPancakesNS CherrySconesNS Pear-RosemaryBreadNS

reakfastrecipeswerewrittenwithdiversityinmind,sothatyoudonotendupeatingthesamethingeveryday.Theideahereistoalternate:oneday

eggs,thenextquinoaorgranola,andsoon,inordertokeepprovidingyourbodywithdifferentnutrientseachday.Youwillprobablynoticethatthebiggestchangeintheserecipesisthetypesofflourused.Don’tbeintimidated;tryonesimplerecipelikepancakestogetyourfeetwetandmoveontotherest.Onceyouhavethenewflouronhand,therestisjustlikeanyotherrecipe.

QuinoaMuesli

1⁄2cupquinoa1⁄2cupwater

1⁄2cup2percentcow’smilk1⁄4teaspoonseasalt2tablespoonsdriedcherries1tablespoondriedcranberries2tablespoonssliveredalmonds2tablespoonschoppedwalnuts2teaspoonsmaplesyrup1⁄4cupcrunchyricecereal

1.Rinsequinoa.Combineinasmallsaucepanwithwater,milk,salt,cherries,andcranberries,andbringtoaboil.Cook10minutes,turnofftheheat,andletsitanadditional4to5minutes.Quinoawillabsorballthewaterandbecomelightandfluffywhendone.

2.Whilethequinoacooks,toastalmondsandwalnutsinadryskilletforabout2minutesoruntilslightlygoldenbrown.Watchnutscarefully;becauseoftheirhighfatcontent,theyhaveatendencytoburneasily.

3.Fluffcookedquinoawithaforkandaddtoastednutsandmaplesyrup.Topwithcrunchyricecerealandaddmoremilkifdesired.

4.Serveimmediately.SERVES2

featuredingredientquinoa/quinoaflour

Quinoa,anancientgraincultivatedbytheIncantribes,hasonlyrecentlybecomepopularagain.Itisafantasticmealinitselfbecauseitishighinfiberandcontainsallnineaminoacids,makingitacompleteproteinsource.Whencooked,quinoahasaslightlynuttyflavorandalight,softtexturewithasubtlecrunchfromtheoutershellofthegrain.Itcanbeusedinmostrecipeswherericeiscalledfor,andcanevenbeeatenwithdriedfruitandnutsforawarmbreakfasttreat.Quinoaisalsogroundintoflourforuseinbreads,pancakes,andmanybakedgoods.

Blackstrap-CherryRiceGranola

4cupscrispyricecereal1cupchoppedwalnuts1cupchoppedpecans1⁄4cuphalvedwholeflaxseeds1⁄4cupblackstrapmolasses2teaspoonsoliveoil1tablespoonagave1⁄8teaspoonseasalt1⁄4cupwater1cuphalveddriedcherries1⁄2cupdriedcranberries

1.Preheatovento350degrees.Lineasheetpanwithparchmentpaperandsetaside.

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

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

4.Pourmolassesmixtureovergranolamixture,tosstocoat,andspreadontopreparedsheetpan.Bake10minutes.Reduceoventemperatureto300degrees.

5.Takegranolaoutoftheoven,toss,andplacebackintheoven.Bakeanadditional25minutes.

6.Tosswithcherriesandcranberries.7.Servewarmorcoolfully,andstoreinanairtight,glasscontainerforupto2weeksorinthefreezerforupto2months.

MAKES32(1⁄2-CUP)SERVINGS

NutButter–GranolaBoats

3tablespoonswalnutoralmondbutter1⁄3cupgranola*Seasalt,totaste2bananas

1.Stirnutbutter,granola,andsaltuntilgranolaisevenlycoated.2.Peelbananas,andsliceinhalfdownthecenterandtheninhalflengthwise,soyouhave4longpiecesofbanana.Spoon2teaspoonsgranolamixtureoneachpieceofbananaandenjoy.

SERVES2

BreakfastEggSalad

eggsalad:2teaspoonsoliveoil1⁄2cupcookedorcannedkidneybeans,drainedandrinsed3hardboiledeggs1⁄4cupmozzarellacheese1tablespoonchoppedparsley2cupsmixedbabygreensSeasalt,totaste

dressing:1⁄2teaspoonmustardpowder1tablespoonoliveoil1tablespoonlemonjuice1tablespoononion,gratedSeasalt,totaste

1.Inasmallskillet,heatoliveoilovermediumheat.Toastkidneybeans2to3minutesuntilwarmandslightlycrunchy.Setaside.

2.Removeeggsfromshells,anduseaforktobreakapartinabowl.Setaside.Inaseparatebowl,whisktogetheralldressingingredients.Pourovereggsandtoss.

3.Addbeans,cheese,andparsleytoeggs,andtoss.Serveovermixedbabygreens.

SERVES4

TurkeyBacon–SpinachSquares

Nonstickcookingspray3stripsturkeybacon3largewholeeggs3largeeggwhites

3largeeggwhites2teaspoonsoliveoil2cupsfreshspinachSeasalt,totaste1⁄4cupmozzarellacheese4slicesbrownrice/milletorspelttoast

1.Heatalargeskilletovermediumheat,andcoatwithnonstickcookingspray.2.Addbaconandcook3to4minutes,flip,andcookanadditional2to3minutesontheoppositesideforcrispybacon.Removefrompan,letcool,thencrumbleandsetaside.

3.Whiskeggsandeggwhitesinasmallbowl.Setaside.Inthesameskillet,addoliveoilandreduceheatslightly.Addspinach,sauté2minutes,andseasonmixturewithseasalttotaste.Poureggsoverspinach,cookinggentlyuntildone,about2minutes.Turnoffheatandaddreservedbaconandcheese.

4.Spoonmixtureontoastandserveimmediately.SERVES4

tip:Ifthebaconisnotascrispyasyoulike,youcanaddadrizzleofoliveoiltohelpitalong.

featuredingredientturkeybacon(nitrate-/preservative-free)

Notallturkeybaconisthesame.Therearemanytypesandbrandsonthemarket,butmostareartificiallyderived,andloadedwithsalt,preservatives,andfullofnitrates…allthingsyouabsolutelydonotwanttobeeating.Thereareafewcompaniesthatmaketurkeybaconwithouttheseunhealthyandartificialadditives;theycanbefoundatyourlocalnaturalfoodsstoreandinsomemainstreamgrocerystores.

SwissChardandCreminiFrittata

2teaspoonsghee1⁄4cupfinelydicedSpanishonion1cupdicedcreminimushrooms3cupschoppedSwisschard3largewholeeggs

3largewholeeggs3largeeggwhites2tablespoonsspeltflourSeasalt,totaste1teaspoonchoppedfreshtarragon1teaspoonoliveoil

1.Preheatovento375degrees.2.Meltgheeinanovenproofsautépanovermediumheat.Sautéonion,mushrooms,andSwisschardfor4to5minutes,untilchardhaswiltedandvegetablesaretender.Setaside.

3.Whileonionmixtureiscooking,whisktogethereggs,eggwhites,flour,salt,andtarragoninalargebowl.Addoliveoiltoskilletandpoureggmixtureovervegetables.Cookforabout1minute,justuntilset.

4.Transferpantoovenandbake6to8minutes,oruntilfirmandedgesaregolden.

SERVES4

Broccoli–FetaFrittata

1headbroccoli1⁄4teaspoonseasalt1tablespoonplus2teaspoonsoliveoil,divided3largewholeeggs2largeeggwhites1⁄3cupcrumbledfeta1⁄2cupchoppedspinach1⁄4cupfinelydicedchives2teaspoonbrownriceorspeltflour1tablespoonchoppedoregano

1.Preheatovento375degrees.2.Dicebroccoliintobite-sizepieces,placeinasinglelayeronabakingsheet,andsprinklewithadashofseasaltand1tablespoonoliveoil.Bake15minutes.

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

4.Brushamedium-size,ovenproofskilletwithremaining2teaspoonsoliveoilandheatovermediumheat,tocreateanonsticksurface.Addeggmixturetohotpanwithbroccoli.Cook1to2minutes,liftingthesideoftheeggsgentlywithyourspatulatoencourageuncookedeggtorundownintothebottomoftheskillet.

5.Ifthehandleofyourskilletisrubber,wraptightlywithtinfoiltopreventmelting.Placeskilletunderthebroilerfor2minutes,oruntiltheeggssetandbrownveryslightlyontheedges.

6.Servewarm.SERVES4

Maple-SausageScramble

1⁄4cupfinelychoppedwhiteonion3cupschoppedkale1cupdicedzucchini1⁄3cupfinelydicedredbellpeppers4teaspoonsoliveoil,divided1⁄2poundgroundturkeysausage1tablespoonmaplesyrup3largeeggs2largeeggwhites1tablespoonwaterLarge-grainseasalt,totaste

1⁄4cupdicedkefircheese

1.Inalargeskillet,sautéonion,kale,zucchini,andpeppersin2teaspoonsoliveoilovermediumheatfor3to4minutes,oruntilvegetablesarearomaticandtenderandkaleisbrightgreenandwilted.Removefromskilletandsetaside.

2.Brownturkeysausageinthesameskilletwithremaining2teaspoonsoliveoilovermediumheat,breakingintobite-sizepiecesuntilcookedthrough,about5to6minutes.Drizzlewithmaplesyrup,andstirtocoat.Addsausagetovegetablesandsetaside.

3.Returnskillettostovetopandreduceheattomedium-low.Whiskeggsandeggwhiteswithwaterandsalttotaste,andaddtoskillet.Stirgentlywithaheat-safespatulauntilfirmandcookedthrough.Addsausageandvegetablestotheskillet,andstirtocombine.

4.Servetoppedwithkefircheese.SERVES4

HomemadeTurkeyBreakfastSausage

2teaspoonsoliveoil1⁄2cupfinelydicedonion

1⁄2cupfinelydicedfennel1poundgroundturkeymeat1teaspoonfennelseed1teaspoonpaprika1teaspoonseasalt1⁄4teaspoonchilipowder1clovegarlic,minced1⁄2cupfinelydicedBoscpear2teaspoonsmaplesyrup

1.Inalargesautépan,heatoliveoilovermediumheat.Addonionsandfennel,andsauté3to4minutes,oruntiltender.Removefromheatandletcooltoroomtemperature,about10minutes.

2.Placegroundturkeyinalargebowl,andaddfennelseed,paprika,salt,chilipowder,garlic,pear,maplesyrup,andcooledvegetables.Useyourhandstoincorporateallingredientsintothemeat,butdonotovermix.

3.Formmeatintosmall,hotdog–shapedlinks.Cook8to10minutesoruntilmeatisbrownedonallsidesandinsideofthesausageisnolongerpink.

4.Servewarmaloneoralongsidescrambledeggsforaprotein-packedbreakfast.SERVES4

SavoryHerbandCheeseBreadPudding

2teaspoonsoliveoil,plusmoreforgreasing1teaspoonghee2cupsdicedonion2cupsquarteredwhitemushrooms2cupsdicedzucchini6cupstornkaleSeasalt,totaste8cups(1-inch)breadcubes(sproutedwheatorspeltbread)1cup2percentcow’smilk1cupVegetableStock*4largeeggs,beaten1teaspoonfreshthyme1teaspoonfreshrosemary1teaspoonfreshsage1cupmozzarellacheese

1.Preheatovento350degrees.Greasea9″x11″bakingdishwitholiveoilandsetaside.

2.Inalargeskillet,heatgheeand2teaspoonsoliveoilovermediumheat.Sautéonion,mushrooms,zucchini,andkaleuntiltender,about5to6minutes.Seasonwithsalt,andsetaside.

3.Spreadbreadcubesinasinglelayeronabakingsheet.Toastfor3to4minutes,untilslightlygoldenbrown.Tossinalargebowlwithvegetables.

4.Whisktogethermilk,stock,eggs,thyme,rosemary,andsage.Pouroverbreadandvegetables,andtosstocombine.Pourtheentiremixtureintothepreparedbakingdish.Topwithmozzarellacheeseandbake,covered,for35minutes.Uncover,andbakeanadditional10minutes,untilcheeseisbubblingandslightlybrowned.

5.Servewarm.SERVES12

Spinach-PepperSoufflé

1tablespoonghee2tablespoonsspeltoroatflour1⁄2cup2percentcow’smilk1⁄2cupVegetableStock*2cupspackedspinach1cupchoppedredbellpepper2largeeggyolks1⁄4cupchoppedbasil1⁄4cupgratedGruyerecheese1⁄4teaspooncayennepepperSeasalt,totaste4eggwhites,atroomtemperature

1.Preheatovento350degrees.Spray4(12-oz.)ramekinswithnonstickcookingspray,placeinabakingdish,andsetaside.

2.Inasaucepanovermediumheat,meltgheeandwhiskinflour.Graduallyaddmilkandstock,whiskingcontinuouslyuntilthickened,about3to4minutes.Oncemixtureisthickandresemblestheconsistencyofyogurt,removefromthe

heatandletcoolcompletely.

3.Inafoodprocessor,pureespinachandbellpepper.Placepureedvegetablesontocheeseclothorpapertowels,wraptheclotharoundthevegetables,andstrainexcessliquidbygentlysqueezingthevegetablejuicethroughthecloth.Placevegetablesinabowl,andwhiskineggyolks,basil,cheese,cayenne,andsalt.Setaside.

4.Foldmilkmixtureintovegetablemixtureandsetaside.5.Inadry,glassbowl,beateggwhiteswithahandmixeruntiltheyformstiffpeaks.Foldtheeggwhites,one-thirdatatime,intothevegetables.Spoonmixtureintopreparedramekins,andfillthebakingdishhalfwaywithhotwater.Carefullyplaceintheovenandbakefor45minutesoruntiltesterinsertedintoramekincomesoutclean.

6.Serveimmediately.SERVES4

featuredingredientspeltflour

Speltisanancientgrainrelatedtowheat,withaslightlynuttierflavorandagreateramountofnutrients.Itcanbeusedasadirectsubstitutioninalmostanyrecipecallingforwheatflour.(Althoughspeltdoescontaingluten,itdoesnotseemtobeaproblemforpeoplewhocannottoleratewheat.)Speltcanbepurchasedinavarietyofforms,fromthewholegraintoflour,pasta,andbread.Storespeltintherefrigerator,toretainthemaximumbenefitsofitsnutritionalvalue.

OatCrêpes

1⁄3cupoatflour1⁄3cupspeltflour1⁄4teaspoonseasalt11⁄4cups2percentcow’smilk2largeeggs1tablespoonplus1teaspoonmeltedgheeorbutter,divided

1.Inamediumbowl,whiskfloursandseasalt.2.Combinemilk,eggs,and1tablespoonmeltedghee,andbeatwell.Addtoflourmixture,andwhiskuntilwellblended.Coverandplaceintherefrigeratorfor1hour.

3.Heatalargesautépanovermediumheat.Whenthepanishot,addremaining1teaspoongheeandbrushevenlyacrossthebottomofthepan.Usinga1⁄4-cupmeasuringcup,scoopbatterintopanandquicklyturnthepanincircularmotionstospreadthebatterintoaverythinlayer.Letcook1minuteoruntilthebatterfirmsandedgesliftslightlyoffthepan.Useanoffsetspatulatoflipandcook1additionalminute.

SERVES4

tip:Foranindulgenttreat,topwithbananaslices,walnuts,andChocolateSyrupNS(page209).

SweetPotatoMuffinswithCarobDrizzle

muffins:2cupsspeltflour1cupoatflour2teaspoonsbakingpowder1⁄2teaspoonbakingsoda1⁄2teaspoonfine-grainseasalt1⁄8teaspoongroundcloves1⁄2teaspoongroundginger

1⁄2teaspoonallspice(NSomitallspiceandadd1⁄4teaspoonnutmeg)1(15-oz.)canorganicsweetpotatoes1⁄2cuphoney2largeeggs1⁄2cup2percentcow’smilk

topping:1⁄4cuprolledoats1⁄3cupfinelychoppedpecans1tablespoonhoney1tablespoonalmondorlightoliveoil1⁄4cupCarobExtract™*

1.Preheatovento350degrees.Linea12-cupmuffintinwithpaperlinersandsetaside.

2.Inalargebowl,stirtogetherflours,bakingpowder,bakingsoda,salt,cloves,ginger,andallspiceuntilwellcombined.

3.Inaseparatebowl,whisksweetpotatoes,honey,eggs,andmilk.Addthesweetpotatomixturetotheflourmixtureandstirtoincorporate.Dividebatterevenlyamongpreparedmuffintins.

4.Combinetoppingingredientsinabowlandtosswithafork.SprinkletoppingevenlyoneachmuffinanddrizzlewithCarobExtract™.

5.Bake20to25minutes,oruntilacaketesterinsertedintomuffincomesoutclean.

SERVES12

Wild-RiceWaffles

11⁄2cupsspeltflour1⁄2cupoatflour2tablespoonsflaxseeds1⁄2teaspoonseasalt2teaspoonsbakingpowder2largeeggs2cups2percentcow’smilk2tablespoonsoliveoil2tablespoonsapplesauce

2tablespoonsapplesauce1cupcookedwildrice

1.Preheatwafflemaker.2.Inalargebowl,whiskdryingredientstogetheruntilwellcombined.3.Inaseparatebowl,whiskwetingredients.Addwetingredientstodry,andmixuntilfreeoflumps.Foldincookedrice.

4.Spoonbatterintowafflemakerjusttotherim,close,andcookaccordingtosettingsonyourwafflemaker.Wafflesshouldbefirmwithaslightlycrunchyexteriorandsoftinterior.

5.Servewarm.SERVES4

featuredingredientflaxseeds

Flaxseedsaresmallwithahard,smoothsurfaceandarepackedwithomega-3fattyacidsaswellasmanganese,fiber,andothernutrients.Foodsrichinomega-3sareahealthyadditiontoanydietandprovideanti-inflammatorybenefitsforTypeBs,specificallyintheirabilitytofightcanceranddiabetes.Flaxseedscanbeaddedtosmoothies,bakedgoods,orevenusedasatoppingonsalads.Whensubmergedinwarmwater,flaxseedsbindtogetherwiththewaterandformagelatinthatishelpfulingluten-freebakingand,ifdrank,willhelpkeepyou“regular.”

Blueberry-MacadamiaMuffins

11⁄2cupsspeltflour1cupoatflour1⁄2teaspoonsalt2teaspoonsbakingpowder1teaspoonbakingsoda2largeeggs1⁄2cupagave

1⁄2teaspoonlemonzest3tablespoonslightoliveoil1⁄2cupapplesauce1⁄2cupplus2tablespoons2percentcow’smilk1⁄3cupmashedbanana(about1⁄2mediumbanana)1⁄2cupchoppedmacadamianuts1cuporganic(freshorfrozen)blueberries

1.Preheatovento350degrees.Linea12-cupmuffintinwithpaperlinersandsetaside.

2.Inalargebowl,combinedryingredients.Setaside.3.Inaseparatebowl,whiskwetingredientstocombine.Addthewetingredientstothedryingredients,stirringtocombine.Foldinmacadamianutsandblueberries.Dividebatterevenlyamongpreparedmuffintinsandbakefor25to28minutes,oruntilacaketesterinsertedintomuffincomesoutclean.

4.Letmuffinscoolbeforeserving.SERVES12

SpeltPancakes

3⁄4cupspeltflour1⁄4cupoatflour2teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt2largeeggs1cupnonfatcow’smilk2tablespoonsoliveoil

1.Combineflours,bakingpowder,andsalt.2.Inaseparatebowl,whiskeggs,milk,andoliveoil.Addtoflourmixtureandstiruntilwellcombinedandfreeoflumps.

3.Sprayaskilletwithnonstickcookingsprayandplaceovermedium-lowheat.Spoon1⁄4cupbatterintoskilletatatime,andletcook1to2minutesperside.

4.Servewarm.(Ifmakingalargebatch,keeppancakesintheovenat200degrees,drapedwithaslightlydamppapertowel.)

SERVES4

featureingredientoatflour

Oatshaveadelicious,creamyflavor,andaddsmoothtexturetobakedgoods.Youcanmakeoatflourbygrindingquick-cookingoatsinyourfoodprocessoruntilfine.Naturallyrichinfiber,onebenefitofincludingoatsinyourdietistheirabilitytosatiateyourappetite,soyouwillnotfeelhungrysoonafteryourmeal.Oatflourisnotaself-risingflourbecauseitdoesn’tcontaingluten,soit’sbesttocombineitwithspeltorwheatwhenbaking.Thisiswhymostoftherecipesinthisbookcallforacombinationofoatandspeltflours.

CherryScones

scones:1⁄2cupdriedcherries,halved1cupspeltflour,plusmoreforrolling1⁄2cupoatflour1⁄4cupalmondflour2teaspoonsbakingpowder1⁄2teaspoonseasalt4tablespoonsbutter,chilled1⁄4cup2percentcow’smilk1largeegg1teaspoonlemonzest1⁄3cupagave

topping:2tablespoonsagave2tablespoonsalmondflour

1.Preheatovento350degrees.Lineabakingsheetwithparchmentpaperandsetaside.

2.Placedriedcherriesinasmallbowlandcoverwithsteaming-hotwaterfor10minutestorehydrate.Remove,patdry,andsetaside.

3.Inalargemixingbowl,combineflourswithbakingpowderandsalt.4.Cutbutterintosmallcubesandcutintotheflourmixtureusingapastrycutterortwobutterknivesuntilmixtureresemblescoarsecornmeal.Tosscherriesintodrymixture,makingsuretheyareevenlydistributedthroughouttheflourmixture.

5.Inaseparatebowl,whiskmilk,egg,lemonzest,andagaveuntilwellcombined.Foldthemilkmixtureintotheflourmixtureuntilwellcombined.

Doughwillbethickandslightlysticky.Ifnecessary,useextraflourtogatherthedoughintoaball.Gentlyplaceonaflouredsurfaceanduseyourhandstopatthedoughintoa1-inch-thickrectangle.Usingasharpknife,cutthedoughhorizontallyonceandthenintothirdsvertically,tomake6squares.Cuteachsquareagainatanangle,tomake12triangles.Gentlyplaceeachsconeonpreparedbakingsheet.Brushthetopsevenlywithagaveandalmondflour.

6.Bake20to22minutesoruntilsconesarefirmandlightlybrownedonthebottom.

7.Servewarmorletcoolcompletelyandstoreinacool,dryplaceovernight.(Sconescanbefrozenandreheatedforuptoamonth.Reheatat200degreesfor10minutes.)

SERVES12

tip:Keepingallingredients—andyourmixingbowls—coldcreatesaflakytextureinyourscones.

featuredingredientalmondflour

Tomakealmondflour,blanchedalmondsaregroundintoafinemeal.Theflourisgreattouseinbakedgoodssuchascookies,muffins,ordensecakes.Almondflourlendsasweetflavor,andaddsproteinandhealthyfats.Italsoaddsasoft,grainytexture,whichmakescookiescrispierandgivescakesormuffinsahearty,whole-grainfeel.Forbestresults,storealmondflourinthefreezer.

Pear-RosemaryBread

1⁄2freshpear3⁄4cupspeltflour1⁄2cupoatmealflour1tablespoonfinelychoppedfreshrosemary1⁄2teaspoonseasalt2teaspoonsbakingpowder2largeeggs1⁄4cupagave1⁄4cupextravirginoliveoil1⁄3cupchoppedwalnuts

1.Preheatovento350degrees.Grease81⁄2”x41⁄2”loafpanwithoilfromarefillableoilmisterandsetaside.

2.Peelanddicearipepearintosmallpiecesandsetoutonapapertoweltodrainexcesswater.

3.Inalargebowl,whiskflours,rosemary,salt,andbakingpowdertocombine.4.Inaseparatebowl,whiskeggs,agave,andoliveoiluntilwellcombined.Addthewetingredientstotheflourmixtureandstirtocombine.Foldinchoppedwalnutsanddrainedpears.

5.Spoonbatterintopreparedloafpan.Bake30to35minutes,oruntilcaketestercomesoutclean.

SERVES10

tip:Refillablespraycansarewidelyavailable,sofillwithallowableoilanduseasnonstickspray.

E

Lunch

NavyBeanHummusandFetaSandwichNS LambMeatballSubNS FishFilletSandwichNS BaconGrilledCheeseNS GreensandBeansSaladNS SaladPizzaNS DandelionGreenswithRoastedRootsandHorseradishDressingNSRoasted-EggplantGreekSaladNS Salmon-FilledRadicchioCupsNS BakedFalafelNS RawKaleSaladwithZestyLimeDressingNS CrunchyVegetableSpringRollswithSweetCherryDipNS Feta,Spinach,andYellowPepperPieNS KidneyBeanStew

achlunchrecipeprovidesabalancebetweenvegetablesandvaryingtypesofproteinswhilestayinglighteronthecomplexcarbohydrates.Recipesthat

aremoredominantlyvegetableorproteinincludesuggestionsforatastycomplementoftheother.

NavyBeanHummusandFetaSandwich

2slicesbrownricebread

1⁄2teaspoonoliveoilLarge-grainseasalt,totaste2tablespoonsNavyBeanHummus*1(1⁄4-inch-thick)slicebrickfetacheese3thin-slicedroundsgreenbellpepper2leavesBostonBibblettuce

1.Toastbreadlightlyuntilhoneybrown,anddrizzleonesideofeachslicewitholiveoilandascantsprinklingofseasalt.

2.Smearhummusontheoliveoilsideofonepieceoftoast,andtopwithfeta,slicedbellpeppers,andlettuceleaves.Placethesecondpieceoftoastoilsidedown,andsliceinhalf.

3.Serveimmediately.SERVES2

LambMeatballSub

meatballs:1poundlean,ground,organiclamb1⁄4cupgratedonion1⁄3cupfinelychoppedfreshmint1⁄4teaspoonseasalt1teaspooncurrypowder1largeegg5tablespoonsbreadcrumbs*

pimientosauce:2teaspoonsoliveoil1⁄2cuponions,chopped1clovegarlic,minced1(4.2-oz.)jarpimientos,drainedandchopped1⁄2cupVegetableStock*Seasalt,totaste1teaspoonagave1⁄2cupfreshbasil,chopped4brownriceormilletbuns1⁄2cupmozzarella1.Preheatovento400degrees.Lineabakingsheetwithparchmentpaperandsetaside.

2.Combineallmeatballingredientsinalargebowlandgentlycombinewithyourhands.Trynottooverworkthemeatbecauseitwillgettootough.

3.Rollmeatballsintogolfball–sizepiecesandplace2inchesapartonpreparedbakingsheet.Bakefor20minutesoruntilgoldenbrownandcookedthrough.

4.Whilemeatballscook,preparepimientosauce.Inahigh-sidedskillet,heatoliveoilovermediumheat.Sautéonionandgarlic,5to6minutes.Addchoppedpimientos,agave,andstockandbringtoaboil.Reducetoagentlebubble,andletcook10to15minutes.Addsalt,totaste.

5.Whenmeatballsaredonecooking,addtosauceandtosstocoat.Spoonontobunsandtopwithcheeseandbasil.

6.Servewarm.SERVES4

FishFilletSandwich

fish:1poundhaddock1⁄4teaspoonseasalt1largeegg,slightlybeaten1⁄2cupspeltflour1teaspoongarlicpowder1tablespoonoliveoil

sauce:1(5.5-oz.)containerthicklow-fatGreekyogurt1tablespoonmincedonionSeasalt,totaste1tablespoonchoppedfreshdill2teaspoonslemonzest4speltorbrownricebuns1cupshreddedromainelettuce

1.Seasonhaddockwithseasalt,andsliceinto4individualfillets.Inonelarge,

flat-bottomedbowl,addbeatenegg,andinasecondcombineflourandgarlicpowder.Dipeachhaddockfilletintotheeggandthenintotheflourmixture.Dustoffexcessflour,andplaceontoacleanplate.

2.Inalarge,high-sidedskillet,heatoliveoilovermediumheat.Addfishfillets,keeping2inchesofspacebetweeneach.Cookabout4minutespersideoruntilcenterisflakyandopaque.

3.Makeyogurtsaucebywhiskingallsauceingredientsinasmallbowl.

4.Toastbuns,spoonyogurtsauceoneachbunhalf,andtopwithromaineandcookedfish.

SERVES4

tip:Keepaneyeonthefishwhileitcookstomakesureitdoesnotburn.Youmayneedtoflipthefishtwicetomakesurethisdoesnothappen.Ifmoreoilisneeded,add1teaspoonatatime.

BaconGrilledCheese

2teaspoonsoliveoil,divided4strips(nitrate-andpreservative-free)turkeybacon4cupsspinach4teaspoonsghee4slicesoatbread1⁄2cupshreddedmozzarellacheese1.Preheatovento200degrees.

2.Heat1teaspoonoliveoilinamediumskilletovermediumheat.Cookbaconfor1to2minutesperside.Drainonpapertowelandkeepwarminovenuntilyouarereadytoaddittothegrilledcheese.Thiswillhelpthebaconcrispupfurther.

3.Insameskillet,sautéspinachinremaining1teaspoonoliveoilovermediumheatfor1to2minutes,justuntilleavesarewilted.

4.Spreadgheeevenlyononesideofeachpieceofbread.Placebacon,spinach,andcheeseonunbutteredsideofbread,andtopwithasecondpieceofbutteredbread,sothattheoutersideofeachpieceisbuttered.Cookinskilletovermediumheatuntillightlybrownedoneachsideandcheesehasmelted.

5.Sliceinhalfandservewarm.SERVES2

GreensandBeansSalad

salad:1headescarole1⁄2cupcannedwhitebeans,drainedandrinsed2cupssnappeas4cupsstringbeans

dressing:1tablespoonfreshmint1tablespoonfreshlimejuice1⁄8teaspoongroundcumin1clovegarlic,minced1⁄2teaspoonhoney1⁄4cupoliveoilSeasalt,totaste

1.Washescaroleandpatdry.Tearescaroleintobite-sizepiecesandplaceintoalargeservingbowl,topwithwhitebeans,andsetaside.

2.Bringalargepotofwatertoboil.Boilsnappeasandstringbeansfor3minutes,drain,andshockinalargebowloficewatertostopthecookingprocess.Laythepeasandbeansonakitchentoweltodry,andaddtoescarolemixture.

3.Whisktogetheralldressingingredientsinasmallbowl.Drizzleoversaladandserve.

SERVES4

SaladPizza

crust:1⁄4cupshavedhardgoatcheeseStore-boughtspeltcrust(withallowablegrains)

salad:1headbroccoli1teaspoonoliveoilSeasalt,totaste2cupswatercress1cupbeets,dicedandroasted1tablespoonblanched,sliveredalmonds

dressing:1tablespoonfreshlemonjuice1teaspoonmincedonion

1teaspoonmincedonion1tablespoonoliveoil2teaspoonsdicedfreshoregano

1.Preheatovento375degrees.2.Spreadgoatcheeseevenlyontopofpizzacrust,andbake3to4minutesuntilcheesebeginstomelt.Removeandletcool.

3.Increaseoventemperatureto400degrees.Cutbroccoliintobite-sizeflorets,placeonabakingsheet,andtosswitholiveoilandseasalt.Bakefor20minutes.Removefromovenandcoolcompletely.

4.Inasmallbowl,whisktogetheralldressingingredients.Drizzleoverwatercress,beets,broccoli,andalmonds,andtosstocombine.

5.Topcrustwithsaladmixtureandservecold.SERVES4

DandelionGreenswithRoastedRootsandHorseradishDressing

greens:1rawbeet2parsnips1headcauliflower2teaspoonsoliveoil

2teaspoonsoliveoil2bunchesdandeliongreensSeasalt,totaste

dressing:1⁄4cupoliveoil1⁄4cupgratedfreshhorseradish1tablespoonfresh,choppedbasil2tablespoonsfreshlemonjuiceSeasalt,totaste

1.Preheatovento375degrees.2.Peelbeetandparsnips.Dicebeetinto1⁄2-inchcubes,andsliceparsnipsinto1⁄2-inchpieces.Removeouterleavesfromcauliflower,andcutintobite-sizeflorets.Tossvegetableswitholiveoil,andseasonwithseasalt.Spreadinasinglelayeronabakingsheet,andbakefor55to60minutes,tossinghalfwaythrough.Vegetablesshouldbeeasilypiercedwithforkandslightlybrownedontheedgesandbottoms.

3.Topreparedressing,gratefreshhorseradish.Inasmallbowl,whiskalldressingingredientstocombine.

4.Tossdandeliongreensinalargebowlwithhorseradishdressing,topwithroastedvegetables,andserve.

SERVES4

Roasted-EggplantGreekSalad

salad:2cupscubedeggplant

2cupscubedeggplant2teaspoonsoliveoilSeasalt,totaste6cupstornromainelettuce1⁄2cupslicedpepperoncinipeppers1⁄2cupfetacheese,rumbleddressing:1tablespoonfreshoregano2tablespoonsfresh-squeezedlemonjuice3tablespoonsoliveoilSeasalt,totaste

1.Preheatovento375degrees.Sprayabakingsheetwithnonstickcookingspray.

2.Placeeggplantonpreparedbakingsheet.Drizzlewitholiveoilandsprinklewithseasalt.Bakefor35minutes,untileggplantissoftenedandslightlybrownedonthebottom.Removefromoven,andletcool.

3.Inthebottomofalargebowl,whiskdressingingredientstogether,andsetaside.

4.Washlettuce,andpatdry.Tearintobite-sizepieces,andplaceinaservingbowl.Addroastedeggplant,peppers,andfetacheese.Drizzlewithdressingandtosstocombine.

SERVES4

Salmon-FilledRadicchioCups

1headradicchio1⁄2poundsalmon,cooked3tablespoonschoppedchives1⁄2teaspoonseasalt1⁄2cupcookedpeas1⁄2cupfinelydicedapples1teaspoonhoney1teaspoonchoppedfreshoreganoJuiceof1lemonZestof1lime1⁄4cupoliveoil1.Peelouterleavesofradicchio,anddiscardthefirstcoupleleaves.Continuepeelinginnerleavesgently,snappingatthebasetomaintaintheintegrityofeachleaf.Cleanwithcoldwaterandletdryonakitchentowel.

2.Flakesalmonintoabowl,andaddchives,salt,peas,andapples.3.Inasmallbowl,whisktogetherhoney,oregano,lemonjuice,limezest,andoliveoil.Drizzleoversalmonmixture,andtossgentlytocombine.

4.Spoonsalmonsaladintopreparedradicchiocups.SERVES2

BakedFalafel

11⁄2cupsdriednavybeans(notcannedorprecooked)1tablespoonoliveoil,divided1⁄2cupchoppedparsley2tablespoonsspeltflour1cupchoppedonion2clovesgarlic,minced1⁄4teaspooncoriander1⁄4teaspooncumin1⁄4teaspoonseasalt1.Soakdrybeansovernightincoldwater,drain,andrinse.

2.Boilpresoakedbeansfor30minutes,drain,andrinse.Beansshouldbealmostcompletelycooked,butremainafirmtexture.Setbeansinasinglelayeronapapertoweltodry.

3.Preheatovento350degrees.Brushabakingsheetwith1to2teaspoonsoliveoil,andsetaside.

4.Inafoodprocessor,addbeans,parsley,flour,onion,garlic,coriander,cumin,andsalt.Pulseuntilingredientsformathickpaste.Useatablespoontoscoop

mixtureintothepalmofyourhandandrollintoballsandplaceonpreparedbakingsheet.Repeatuntilallofthemixturehasbeenused.Brushremainingoliveoilonthetopsoffalafelballsandbakefor25minutes.

5.Increasetheoventemperatureto400degrees,andbakeanadditional15minutes.Falafelswillbecookedthrough,warmandfirmthroughthecenter.

6.ServeontopofRoasted-EggplantGreekSalad.*SERVES4

RawKaleSaladwithZestyLimeDressing

salad:1bunchkale2teaspoonsoliveoil

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

1.Washkaleanddryonkitchentowels.Stripkaleoffthewoodystemsbyholdingthestemwithonehand,wrappingfingerandthumboftheotherhandaroundthestem,andpullingquicklydown.Discardstemsandtearleavesintobite-sizepieces.Placeinalargebowlandsetaside.

2.Heatoliveoilinaskilletovermediumheat.Addonion,andsauté3to4minutes.Addraisins,andcontinuecookingfor5minutes.Removefromheatandtosswithrawkale.

3.Inasmallbowl,whisktogetherdressingingredients.Drizzleoverkalesaladandtosstocoat.Servewithleftoverorchilledbakedsalmonorbeansforaddedprotein.

SERVES4

CrunchyVegetableSpringRollswithSweetCherryDip

springrolls:3small,tricoloredcarrots1cupthinlyslicedkale1orangebellpepper,thinlysliced1⁄4cupfinelyslicedredonion1⁄4cupjuliennedfreshbasil2teaspoonsoliveoilSeasalt,totaste4ricepaperwraps

sweetcherrydip:1⁄3cup(nosugaradded)cherryjam1tablespoonfreshgratedginger1tablespoonfinelydicedonion1teaspoonagaveJuiceof1⁄2lemonSeasalt,totaste

1.Peelandslicecarrotsintothinmatchsticks.2.Tosskale,bellpepper,carrots,onion,andbasiltogetherinabowlwitholiveoilandseasalt,totaste.Setaside.

3.Pourhotwaterhalfwayupalarge,flat-bottomedbowl.Oneatatime,submergericepaperwrapsinwateruntiltheysoftenandbecomepliable,about30seconds.Ricepaperwillbedelicate,sobegentle.Placericepaperonaplacematorcuttingboardandspoonabout2tablespoonsvegetablemixturedownthecenterofthericepaper.Rollthesidesoverthevegetablesfirstandthenpullthetopoverthevegetablesandcontinuetorollup.Sliceinhalfandrepeatuntilremainingricepapersandfillingareused.

4.Inasmallsaucepan,combineallsauceingredientsoverlowheat.Stir1to2minutesuntilwarmedthroughandmeltedtogether.

5.Servewrapswithcherrydip.SERVES2

featuredingredientricepaperwraps

TypicallyfoundinAsianmarkets,ricepaperisusedtomakespringrolls,andthankstoitsincreasedpopularity,cannowbefoundatmostnaturalorhealthfoodstores.Itismadeofriceandwater,andwhendried,resemblesstiffenedparchmentpaperthatlooksprettyinedible.Whensoakedinwarmwater,however,ricepapertransformstoapliable,tenderstate,andcanbeusedasadelicatewrapforfreshdeliciousflavorsthatgettuckedinsidelikeaburrito.Ricepapercomesinpackagesof50to100papersandcostsclosetonothing,soitisagreat,low-calorie,low-budgetadditiontoyourculinaryrepertoire.

Feta,Spinach,andYellowPepperPie

crust:2tablespoonsquinoaflour1⁄3cupmilletflour2⁄3cupbrownriceflour1⁄2teaspoonseasalt4tablespoonscoldunsaltedbutterorghee5tablespoonsice-coldwater

filling:2teaspoonsoliveoil4cupsbabyspinach2cupschoppedredkale1cupdicedyellowpepper1⁄2cupdicedwhiteonion1cupfetacheese2largeeggs1⁄3cupVegetableStock*2tablespoonsfreshthymeSeasalt,totaste

1.Preheatovento375degrees.2.Makecrustbytossingfloursandsalt.Cutcoldbutterintosmallpiecesandaddtoflourmixture.Usingacrossingmotionwithtwobutterknivesorapastrycutter,incorporatebutterintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untilthedoughcomestogetherbutisnotsticky.Gatherdoughinyourhandsandkneaduntilitbecomessmoothandpliable.Smallpiecesofbuttershouldstillbevisible.Placeinabowlandcoverdoughwithplasticwrap.Refrigerate1hour.

3.Rolldoughonaflat,flouredsurfaceuntilabout12inchesindiameterandapproximately1⁄8-inchthick.Placeintoa9-inchpieplateandgentlypressthedoughintothepan,pinchingedgesbetweentwofingerstocreatecrimpededges.

4.Par-bakecrustfor15minutes.Par-bakingmeanspartiallybakingacrusttofirmthecrustbeforeaddingfilling.

5.Preparefillingwhilecrustbakes.Heatoliveoilinlargeskilletovermediumheat.Sautéspinach,kale,pepper,andonionforabout4minutes,justuntilvegetablesaretender.Transfervegetablestoalargebowl,tosswithfeta,andsetasidetocool.

6.Inaseparatebowl,whiskeggs,stock,thyme,andseasalt,totaste.Pourovercooledvegetables,andmixtocombine.

7.Pourfillingintopar-bakedcrust,andbake30minutesoruntilfillingisfirm.8.Servewarmorcold(ifservingcold,letcoolandthenplaceinrefrigeratoruntilreadytoeat).

SERVES6

KidneyBeanStew

2teaspoonsoliveoil1cupdicedonion1celeryroot(celeriac),peeledanddiced2cupsdicedorangebellpepper2cansorganickidneybeans,drainedandrinsed11⁄2cupsVegetableStock*1clovegarlic1sprigsage4sprigsthyme1teaspoonseasalt2cupssnowpeas

1.InalargeDutchoven,heatoliveoilovermediumheat.Addonionandcelery

root,sautéing4to5minutes.Addorangepepperandsautéanadditional2to3minutes.Vegetablesshouldbetenderandaromatic.Addremainingingredientsandbringtoagentleboil.

2.Reduceheat,cover,andsimmer25minutes,untilvegetablesaresoftandwarmedthrough.Addsnowpeasandcookafinal5minutes.

3.Removesageandthymesprigs,thenservewarm.SERVES4

T

Dinner

MacandCheesewithRoastedVegetablesNS PastaCarbonarawithAsparagusNS SpringPestoPastaNS SweetPotatoGnocchiwithBasil-CranberrySauceNS GrilledRadicchioandWalnut-SpinachPestoNS VegetableLasagnaNSNoodleswithPoachedSalmonandCreamyBasilSauceNS Lemon-GingerSalmonNS SalmonandBeanCakeswithCilantro-CreamSauceNS BakedMahimahiwithCrunchyFennelSaladNS Parchment-BakedSnapperNS FigandBasilHalibutNS SpicySeafoodStewNS SeafoodPaellaNS Oven-RoastedHalibutNS FishTacoswithBeanandMangoSaladNS Fig-StuffedTurkeyBreasts Broccolini-StuffedTurkeyNS Crispy-CoatedTurkeyTenderswithApricotDippingSauce ShreddedTurkeyBake GreenTea–PoachedTurkeyTenderloinsNS TurkeyPotPiewithCrunchyToppingNS HeartySlow-CookerTurkeyStewNS TurkeyMoleDrumsticks Turkey-GingerStir-FryNS SpicedLambwithWildMushroomsNS GrilledLambChopswithMintPesto LambMoussaka–StuffedEggplant MoroccanLambTagine SweetPotatoShepherd’sPieNS TangyPineappleandBeefKabobsNS Slow-CookerVenisonNS RedQuinoa–MushroomCasserolewithFriedEggNS GreekLambBurgersNS Chili,SansTomatoes NavyBeanStewNS BeanBurgersSpaghettiSquashwithCreamyGoatCheese,Walnut,andParsleySauceNSRiceandBeanLoafNS

hebulkoftherecipesinthisbookareinthissection.Hereyouwillfindavarietyofdishesfrompastastoseafood,all-in-onedishes,andsoon.Mostof

therecipesaresimpletomake,butotherstakeabitmoretimetoprepare.Hopefullythesedishesinspireyoutotakesometimetoenjoydelicious,wholesomefoodforyourselfandyourfamily.

MacandCheesewithRoastedVegetables

1largeheadbroccoli2largeredbellpeppers1tablespoonoliveoil5sprigsthyme,dividedSeasalt,totaste1tablespoonplus2teaspoonsghee,divided1⁄2cupbreadcrumbs*2tablespoonswhiteorbrownriceflour2cupsVegetableStock*1cup2percentcow’smilk2sprigssage,chopped1poundbrownriceorquinoaelbowpasta1cupshreddedmozzarellacheese1⁄2cupcubedfreshmozzarellacheese

1.Preheatovento375degrees.2.Cutbroccoliandbellpeppersintobite-sizepieces.Placeinasinglelayeronabakingsheet,drizzlewitholiveoil,andsalt.Stripleavesfromthymesprigsandsprinkleoverthevegetables.Bakefor30minutes,untilthevegetablesaretenderandslightlybrowned.Setaside.

3.Melt2teaspoonsghee,tosswithbreadcrumbsandapinchofseasalt,andsetaside.

4.Makearouxbymeltingremaining1tablespoonofgheeinasaucepanover

medium-lowheatandwhiskinginriceflouruntilwellcombinedintoapaste.Graduallyaddstockandmilktoflourmixture,whiskingaftereachadditionuntilsmoothandfreeoflumps.Addsageandincreaseheattomedium.Bringtoaboil,whiskingconstantly.Reduceheattoasimmerandcookuntiltherouxthickens,about10minutes.Addsalt,totaste.

5.Cookpastaaccordingtopackageinstructions(ifusingbrownricepasta,cook3to4minutesshortofrecommendedcookingtime).Drainpastaandpourintocasseroledish.Tosswithroastedvegetables.Coverpastawithsauceandshreddedmozzarellacheese,gentlytossingwithpastatoincorporatethroughoutthedish.Topwithreservedbreadcrumbsandfreshmozzarella.

6.Bake20to25minutes,untilhotandbubbling,andthebreadcrumbsaregoldenbrownandtoasted.

SERVES6

PastaCarbonarawithAsparagus

1poundspeltorbrownricespaghetti2teaspoonsoliveoil1⁄2cupdicedonions4slicesturkeybacon2cupsasparagus3cupsslicedredkale2largeeggs2eggyolks1⁄4cup2percentcow’smilkSeasalt,totaste

Seasalt,totaste1⁄4cupricottacheese

1.Bringalargepotofsaltedwatertoaboil.Cookspaghettiaccordingtopackagedirections(ifusingbrownricespaghetti,cook4minutesshortofpackagecookingtime).Drain,reserving1⁄2cuppastacookingwater,andsetaside.

2.Heatoliveoilinalarge,high-sidedskilletovermediumheat.Sautéonionsfor4to5minutes.Chopturkeybaconintoabout1⁄4-inchpiecesandaddtothepan,sautéinguntilbrowned,about5to6minutes.Removeturkeybaconandonionsandsetaside.

3.Sliceasparagusspearsinquartersandaddtoskilletwithkale.Sautéuntilvegetablesaretender,about3to4minutes.Addbaconandonionbacktotheskilletandreduceheattolow.

4.Inabowl,whisktogethereggs,yolks,milk,andsalt,totaste.Slowlypourreservedpastacookingwaterintotheeggmixturetotempertheeggs.Removetheskilletfromtheheat,addcookedpastatovegetables,andpoureggmixtureovertop.Theheatfromthepastawillgentlycooktheeggsandcreateasauce.Stirincheeseandseasonwithsalt.

5.Serveimmediately.SERVES6

SpringPestoPasta

1bunchasparagus1bunchbeetgreens2largebuncheskale,divided1⁄2cupplus3teaspoonsoliveoilSeasalt,totaste1poundbrownricepastaJuiceof1lemon

1⁄2cupwalnuts2clovesgarlic,minced1⁄2teaspooncrackedredpepper,plusextraforserving3slicesnitrate-/preservative-freeturkeybacon1⁄2cupGoudacheese,grated2cupscookedpeasZestof1lemon

1.Preheatovento375degrees.2.Tearbeetgreensintobite-sizepiecesandplacetheminalargebowl.Snapasparagusspearsclosetothebottom,anddiscardthewoodystems.Cutintobite-sizepiecesandtosswithbeetgreens.Tear11⁄2buncheskaleintolargebite-sizepiecesandaddtobowl.Tossvegetableswith2teaspoonsoliveoilandapinchofsalt.

3.Placeonabakingsheet,andbakefor12minutesoruntilvegetablesaretenderandkalehasslightlycrispyedges.Setaside.Reduceoventemperatureto200degrees.

4.Bringalargepotofwatertoboil.Cookpasta4minutesshortofrecommendedcookingtime.

5.Whilepastaiscooking,preparepesto.Tearremainingkaleintobite-sizepieces;you’llhaveabout21⁄2cups.Combinewith1⁄2cupoliveoil,lemonjuice,walnuts,garlic,salt,andpepperinafoodprocessor,andpulseuntilsmooth.Spoonintoabowlandsetaside.

6.Cookbaconinaskilletwithremaining1teaspoonoliveoiluntilcrispy,about2minutesperside.Wrapinadamppapertowelandkeepwarmintheovenuntilreadytoserve,tomakebaconextracrispy.

7.Drainpastaandplaceinalargepastabowl.Tossimmediatelywithpesto,cheese,peas,androastedvegetables.Sprinklewithcrackedredpepperandlemonzest.Crumblebaconandsprinkleontop.Servewarm.

SERVES6

SweetPotatoGnocchiwithBasil-CranberrySauce

gnocchi:2cupssweetpotato,boiled3⁄4cupbrownriceflour1⁄4cupmilletflour1teaspoonseasalt1largeegg,beaten1⁄4teaspoonfreshgroundnutmeg

sauce:1tablespoonoliveoil1teaspoonghee1⁄4cupfinelydicedshallots1⁄2cupVegetableStock*1tablespoonlemonjuice1⁄4cupdriedcranberries1⁄2cuptornfreshbasil

1.Mashboiledsweetpotatoeswithaforkorpotatomasheruntilsmoothandcreamy.

2.Inalargebowl,combinesmashedsweetpotatoeswithremaininggnocchiingredients.Useyourhandstolightlyformintoadoughball.Ifthedoughistoosticky,sprinklemorebrownriceflouroverthedough.Grabahandfulofdoughatatimeandrollonaflouredsurfaceintolong,3⁄4-inch-thickcylinders.Repeatwithremainingdough.

3.Useasharpknifetoslicethecylindersinto1-inchpieces.Rolleachpiecegentlyoverthebackofafork,tomakeindentationsinthegnocchi.

4.Bringalargepotofsaltedwatertoagentleboil.Dropgnocchiintothewaterinbatches,beingcarefultonotcrowdthepot.Thegnocchiwillfloattothetopwhentheyarefinishedcooking,about2to3minutes.Removewithaslottedspoonandtransfertoabakingsheetuntilallgnocchihasbeencooked.

5.Heatoliveoilandgheeinalargeskilletovermediumheat.Sautéshallotsfor2to3minutes.Addstock,lemonjuice,andcranberries.

6.Tossgnocchiwithsaucejusttocoat,garnishwithbasil,andservewarm.SERVES4

GrilledRadicchioand

Walnut-SpinachPesto

infusedoil:Zestof1⁄2lemon1⁄3cupoliveoil1⁄8teaspoonmustardpowder1⁄2teaspooncuminseeds2clovesgarlic,smashed

pesto:1⁄4cupplus2tablespoonstoastedalmonds,divided2tablespoonsoliveoil1⁄4cupchoppedfreshsage1⁄4cupgratedhardgoatcheese1cupchoppedspinach2tablespoonslemonjuice1teaspoonlemonzest1⁄2teaspoonseasalt1tablespoonwater3⁄4poundspinach,brown-rice,orspeltspaghetti2headsradicchio1⁄2cupkefircheese,cutinto1-inchdice

1.Inasmallskillet,combineallinfusedoilingredients.Cookoverlowheatfor15minutes.Removefromheatandsetaside.

2.Inafoodprocessororminichopper,combine1⁄4cupalmonds,oliveoil,sage,cheese,spinach,lemonjuice,lemonzest,seasalt,andwater.Pulseuntilmixtureispureedandresemblesathicksauce.

3.Cookpastaaccordingtopackageinstructions.Ifusingbrownricepasta,cook4minutesshortofpackageinstructions.

4.Whilethepastacooks,heatgrillpanovermediumheatandbrushwithinfusedoil.Peelouterlayersofradicchioanddiscard.Cutpeeledradicchioinquarters.Brusheachquarterwithinfusedoliveoil,andgrillabout1minutepersideoruntilradicchiobeginstobecometenderandslightlywilted.

5.Drainpasta,andtosswithpestoandkefirinalargeservingbowl.Topwithgrilledradicchioandreservedtoastedalmonds.

6.Serveimmediately.SERVES2

tip:Storeinfusedoilinasealed,glasscontainerinacool,dryplaceforupto1week.Greatonsaladsordrizzledovertoast.

VegetableLasagna

lasagna:5mediumzucchini6portabellamushrooms2tablespoonsplus2teaspoonsoliveoil11⁄2teaspoonsseasalt,divided1cupfinelydicedonion4cupspackedbabyspinach2cupspart-skimricottacheese1⁄2cupfinelychoppedwalnuts1largeeggDashofcloves1cupshreddedmozzarellacheese

pesto:2cupspackedbabyspinach2cupspackedbasil1⁄2teaspoonseasalt2clovesgarlic1⁄4cuplemonjuice1⁄4cupoliveoil1⁄4cupwalnuts2tablespoonswater

1.Preheatovento375degrees.2.Trimendsoffzucchiniandslicein4longpieces,about1⁄4-inchthick.3.Linezucchiniandportabellamushroomsinasinglelayeronbakingsheets.Drizzleevenlywith2tablespoonsoliveoiland1teaspoonseasalt.Roastontoprackofovenfor20minutes.

4.Heatremaining2teaspoonsoilinalargeskilletovermediumheat.Sauté

onionfor8to10minutes,untiltenderandtranslucent.Addspinachandsauté1minute,justuntilspinachwilts.Removefromheat.

5.Inalargebowl,stirtogetherricottacheese,walnuts,egg,cloves,andreservedspinachmixture.Setaside.

6.Removevegetablesfromtheoven,andletcoolwhileyoumakethepesto.Reduceoventemperatureto350degrees.

7.Placeallpestoingredientsinablenderandpulseuntilsmooth.8.Assemblelasagnabylayeringathinlayerofpestointhebottomofa9″x11″bakingdish,toppedwithalayerofroastedzucchini,alayerofricottamixture,1⁄2cupmozzarellacheese,pesto,mushrooms,ricotta,pesto,remainingzucchini,remainingricotta,remainingpesto,andremainingmozzarellacheese.

9.Bakefor25minutesuntilcheeseismeltedandslightlybrownedonthetop.Servewarm.

SERVES6

Noodleswith

PoachedySalm1onandCreamyBasilSauce

2cupsVegetableStock*2cupswater1lemon,sliced11⁄2poundssalmon1poundspeltpastaSpicymustard,forserving(optional)

sauce:2cupsspinach1cupbasil1clovegarlic,minced1cupnorthernbeans2teaspoonslemonzest1⁄2cupVegetableStock*1teaspoongranulatedmustard

1.Fillahigh-sidedskilletwithstock,water,andlemonslices.Bringtoasimmerandaddsalmon.Coverandcook12to15minutes.

2.Inthemeantime,cookpastaaccordingtopackageinstructions.3.Whilepastaandsalmoncook,makesaucebypureeingsauceingredientsinafoodprocessororblender.

4.Drainpastaandtosswithallbut1⁄4cupofthebasilsauce.Topwithsalmonanddrizzlewithremainingsauceandspicymustard,ifdesired.

5.Serveimmediately.SERVES4

Lemon-GingerSalmon

1poundwild-caughtsalmonfillets2teaspoonsoliveoil,divided1⁄2teaspoonseasaltZestof1lemon1tablespoonlemonjuice2tablespoonsfreshgratedginger1teaspoonhoney

1.Preheatovento400degrees.2.Rubsalmonwith1teaspoonoliveoilandseasonwithseasalt.3.Inasmallbowl,mixlemonzest,lemonjuice,remaining1teaspoonoliveoil,ginger,andhoneyuntilcombined.Brushevenlyoverthetopofsalmon.

4.Bakefor10to12minutes.5.ServewithGrilledGarlic-GingerBokChoyNS(page127).

SERVES2

SalmonandBeanCakeswithCilantro-CreamSauce

1poundcookedwild-caughtsalmon1cupcookedcannellinibeans,drainedandrinsed1teaspoonchoppedscallions1teaspoonfreshrosemary1teaspoonfreshthymeSeasalt,totaste1largeegg,slightlybeaten1⁄2cupbreadcrumbs*2teaspoonsoliveoil

sauce:2tablespoonswalnuts2tablespoonsoliveoil2tablespoonshotwater1⁄4cupcilantroSeasaltandpepper,totaste

1.Flakecookedsalmonintoabowl,andcarefullyremoveanybones.Addbeans,scallions,rosemary,thyme,andseasalt.Gentlystirineggandbreadcrumbs.

2.Heatoliveoilinskilletovermediumheat.Formsalmonmixtureintopatties,untilallthemixtureisused.Cook3to4minutes,flip,andcookanadditional3to4minutesontheoppositeside.

3.Inafoodprocessor,pulsewalnutsuntiltheyformapaste.Withtheprocessorrunning,addoliveoilandwater.Oncecreamy,addcilantro,salt,andpepper.

4.Servesalmoncakeswarm,drizzledwithcilantro-creamsauce.SERVES4

BakedMahimahiwithCrunchyFennelSalad

1poundmahimahi1⁄8teaspoongroundcoriander1teaspoonlemonzest1⁄4teaspoonseasalt

fennelsalad:2teaspoonschoppedfreshparsley2teaspoonsoliveoilSeasalt,totaste

Seasalt,totaste1teaspoonlemonzest2teaspoonslemonjuice2cupsthinlyslicedfennel1cupthinlyslicedGrannySmithapples

1.Preheatovento350degrees.2.Seasonmahimahiwithcoriander,lemonzest,and1⁄4teaspoonseasalt.Bakefor12to15minutesoruntilfishisflakyandwhite.

3.Whiletheseafoodbakes,whiskparsley,oliveoil,seasalt,totaste,lemonzest,andjuiceinthebottomofabowl.Addfennelandapple,andtosstocombine.

4.Platefish,topwithfennelsalad,andserveimmediately.SERVES2

Parchment-Baked

Snapper

1poundsnapper(4fillets)1⁄2teaspoonseasalt1⁄2teaspoonchilipowder2clovesgarlic,minced1tablespoonoliveoil1cupthinlyslicedpeaches1cupthinlyslicedredonion1⁄2cupslicedorangebellpeppers

1.Preheatovento350degrees.2.Cut412-inchx12-inchpiecesofparchmentpaper.Placesnapperinthecenterofeachpieceofparchmentpaper,seasonwithsalt,chilipowder,garlic,andoliveoil.Topwithpeaches,onions,andbellpeppers.

3.Liftsideofparchmentpaperup,foldtheedgestogether,andcrease.Startingattheedges,crimpandpinchparchmenttosealaroundthefish.

4.Bake15minutesoruntilfishisflakyandopaque.Servewarm.SERVES4

FigandBasilHalibut

1poundwild-caughthalibutsteak1teaspoonoliveoil1⁄2teaspoonseasalt1⁄4cupfigjam2tablespoonschoppedfreshbasil2teaspoonslemonzest1teaspoonlemonjuice

1.Preheatovento400degrees.2.Slicehalibutinto2fillets.Drizzlewitholiveoilandseasalt.3.Inasmallbowl,whisktogetherremainingingredients.Spreadevenlyovertopofhalibutandplaceinabakingdish.

4.Bakefor30minutesoruntilcenterisflakyandopaque.SERVES2

SpicySeafoodStew

1–2driedanchochilipeppers

1⁄4cupwakame(optional)2teaspoonsoliveoil1cupdicedonions1bulbfennel,diced1redbellpepper,diced1jalapeno,finelydiced1⁄2teaspoonturmeric1⁄2teaspoonfennelseedsSeasalt,totaste2(61⁄2-oz.)canspimiento2bayleaves2cupsVegetableStock*2cupswater3⁄4poundcod1⁄2poundwild-caughtsalmon

1.Placedriedanchochiliesinhotwaterfor10to12minutes.Ifusingwakame,placeincoldwaterfor10minutes.

2.Inastockpot,heatoliveoilovermediumheat.Sautéonionandfennelinoliveoilfor4to5minutes.Addredbellpepperandjalapeno,andsautéanadditional3to4minutes.Seasonwithturmeric,fennelseeds,andseasalt,totaste.

3.Drainchilies,discardstemsandseeds,andsetaside.4.Drainandrinsewakame,ifusing,andimmediatelyaddtostockpot.5.Drainpimientosandpatdry.Pureeinafoodprocessorwithrehydratedchiliesuntilverysmooth.(Uselessanchochiliesifyouwishtoreducethespice.)Addpimientomixtureandbayleavestosautéedvegetableswithstockandwater.Simmer30minutes.

6.Whilethestewsimmers,dicecodandsalmonintobite-sizepieces.Afterthestewcooksfor30minutes,addtheseafoodandletcookanadditional10minutes,oruntilseafoodiscookedthrough.

7.Servewarm.SERVES4

featuredingredientwakame

Ifyou’vehadmisosoup,you’vemostlikelyeatenwakame.Wakameisanutrient-richseaweedcultivatedoffthecoastofJapan,andaddsabrinyfinishtosoups,stews,andevensalads.Itismostoftendehydratedfordistribution,butoncesoaked,returnstoitsdark-greencolorandvelvetytexture.Duetoitsmildflavor,wakameisaperfectwaytobeginaddingseaweedtoyourdiet.(Inthepicture,thewakameisinitsdehydratedform.)

SeafoodPaella

3teaspoonsoliveoil,divided2cupschoppedyellowonion1cupdicedcarrots2cupsdicedredbellpepper1jalapeno,diced2teaspoonsgarlic,minced11⁄2cupslong-grainbrownrice15threadssaffron1teaspoonseasalt,plusmore,totaste1teaspoonpaprika1⁄8teaspooncayennepepper1⁄4cupchoppedparsley2cupsVegetableStock*1cupwater1bayleaf2teaspoonsfreshoregano

3⁄4poundhalibutfillets3⁄4poundmahimahifillets1teaspoondriedoregano

1.Preheatovento350degrees.2.InalargeDutchovenorpaellapan,heat1teaspoonoliveoilovermediumheat.Sautéonion,carrots,bellpeppers,jalapeno,andgarlicfor6to7minutes,stirringfrequently.Vegetablesshouldbecometender,butnotbrown.Removevegetablesfrompanandsetaside.

3.Addremainingoliveoiltothesamepan,andtoastricefor2minutes,stirringconstantly.After2minutes,thericewillstarttosmellslightlynuttyanddarkenincolor.Addsaffron,seasalt,paprika,andcayennepepper.

4.ReturnvegetablestotheDutchovenwiththericeandstirtocombine.Addparsley,stock,water,bayleaf,andoregano.Bringtoasimmerandcover.Placeinpreheatedovenfor40minutes.

5.Whilethepaellacooks,diceseafoodinto1-inchpieces,andtosswithdriedoreganoandseasalt,totaste.

6.After40minutes,removepaellafromoven,andaddseafoodpieces.Re-coverandbakeanadditional12minutes,untilriceabsorbsalltheliquid.

7.Seafoodshouldbeflakyandopaquewhenfullycooked,andricewillbefluffyandtender.

8.Servewarm.SERVES6

Oven-RoastedHalibut

4teaspoonsoliveoil,divided,plusmoreforgreasing

4teaspoonsoliveoil,divided,plusmoreforgreasing2clovesgarlic1⁄4cupparsley1teaspoonlemonzest1teaspoonseasalt11⁄2poundshalibut,skinon1redonion2whiteonions,chopped3largecarrots,peeledandchopped2cupsgreencabbage,shredded1⁄4cupfishstockorVegetableStock*

1.Preheatovento350degrees.Drizzlea9″x11″bakingdishwitholiveoiltocreateanonsticksurfaceforthehalibut,andsetaside.

2.Inaminichopperorfoodprocessor,pureegarlicwithparsley,lemonzest,seasalt,and2teaspoonsoliveoil.Setaside.

3.Seasonhalibutwithseasalt.Inalargeskillet,heat1teaspoonoliveoilovermedium-highheat.Searhalibut,fleshsidedownfor2minutes,justtocreateacrispycrustonthefish.Remove,placeskin-sidedowninpreparedbakingdish,andtopwithparsleypuree.Setaside.

4.Tothesameskillet,addonions,carrots,andcabbage.Sautéovermediumheatintheremainingoliveoilforabout5minutestosoftenthevegetablesslightly.Addsalt,totaste.Addstockandstirtodeglazebottomofpan.Pourthecarrotmixturearoundthehalibutinthebakingdish.Coverandbake12minutes(cookingtimewillvarybasedonthethicknessofthefish).Removecoverandcontinuetobakeforanadditional5minutes.Halibutshouldbeflakyandbrightwhiteallthewaythrough.

5.Removedishfromtheoven.Ifsauceisrunny,removefishandvegetablesandsetaside,placethebakingdishovermediumheatonthestovetop,andstirtheliquidtothickenthesauce.

6.Servewarm.SERVES4

FishTacoswithBeanandMangoSalad

fish:1⁄4teaspoonchilipowder

1⁄8teaspooncumin1⁄2teaspoonsalt1⁄4teaspoonpaprika1tablespoonplus1teaspoonoliveoil,divided1poundmahimahi

mangosalad:1finelyslicedfennelbulb1tablespoonchoppedfreshmint1⁄2teaspoonlimezest1lime2teaspoonsoliveoil1⁄2cupdicedmango1⁄2cupcookednorthernbeans,drainedandrinsed1⁄4teaspoonseasalt

tacocrěpes:2eggs1⁄2teaspoonseasalt2⁄3cupbrownriceflour1⁄3cupspeltflour1tablespoonoliveoil11⁄2cups2percentcow’smilk

1.Inasmallbowl,combinechilipowder,cumin,salt,paprika,and1tablespoonoliveoil.Slicefishinto1-inchcubes,placeinalargebowl,anddrizzlespicemixtureoverfish.Marinateintherefrigeratorforatleast20minutes.

2.Whilethefishmarinates,makethemangosalad.Peelrindandpithoffthelime.Carefullycutlimesectionsawayfrommembranewithaparingknife.Placelimesectionsandallremainingsaladingredientsinalargebowl,tosstocombine,andsetaside.Allowingthesaladtositwhilepreparingtherestofthedishenablestheflavorstocombineandtexturestosoftenslightly.

3.Topreparetacocrěpes,whiskallcrěpeingredientstogetherinalargebowl.Heatalargeskilletorcrěpepanovermediumtomedium-highheat.(Ifnotusinganonstickpan,useanonstickcookingspray.)Oncehot,spoon1⁄4cupofthecrěpebatterontotheskilletandquicklyturntheskillettospreadbatterinaverythinlayer.Letcookabout1minute,oruntiltheedgesstarttopullawayfromtheskilletandtinybubblesappearinthecenterofthecrěpe.Usingalarge,flat

spatulaorcarefullyliftingedgeswithyourhands,flipthecrěpe,andcook1additionalminuteontheotherside.Repeatwithremainingbatter.Stackcrěpeonaplateandkeepwarmuntilserving.

4.Brushaheatedgrillpanwithremaining1teaspoonoliveoil,andgrillfish2to3minutesperside,untilfishisflakyandopaque.

5.Toassembletacos,placetacocrěpeonaplateandtopwithfishandmangosalad.

6.Serveimmediately.SERVES4

Fig-Stuffed

TurkeyBreasts

1tablespoonfreshoregano2tablespoonsfreshthyme2tablespoonsfreshbasil1tablespoonplus1teaspoonbutter,divided1tablespoonoliveoil,divided1⁄2cupshallots,minced3⁄4cupchoppedfigs2cupschoppedkale1⁄4cupParmesancheese(NSomitParmesancheese)1large,bonelessturkeybreast1tablespoonbrownriceflour1cupTurkey*orVegetableStock*

1.Preheatovento350degrees.2.Finelychopfreshherbsandplaceinasmallbowl.Setaside.3.Heatbutterand2teaspoonsoliveoilinalargeskilletovermediumheat.Sautéshallotsfor2to3minutes.Addfigsandkale,andsautéanadditional4to5minutes.Removefromheat,mixinParmesancheese,andsetaside.

4.Sliceturkeybreastinhalftocreatetwopieces.Butterflyturkeybreastsbyplacingonacuttingboardandcarefullyslicinghorizontallythroughthemeat,leavinga1-inchborder.Thisopensthebreastsothatstuffingitismadesimple.Dividekalestuffingevenlybetweenturkeybreasts.Gentlypullturkeybacktogetherandfastenwithtoothpicks.Sprinklebothsidesofstuffedturkeybreastswithreservedherbmixture.

5.Heatoven-safeskilletovermediumheat,andaddremainingoliveoil.Searstuffedturkeybreasts,3to4minutesperside.Transferskillettoovenandbakefor8to10minutesoruntiljuicesrunclearandtheinternaltemperatureoftheturkeyreaches165degrees.

6.Removeturkeyfrompanandsetonacuttingboardtorest.Placebakingdishovermediumheatandaddflourandremaining1tablespoonbutter,whisking

intoapaste.Slowlyaddstock,whiskingconstantlytoformagravy.Bringtoasimmerandcook2to3minutes,untilthegravycoatsthebackofaspoon.

7.Sliceturkeybreastsanddrizzlewithgravy.Servewarm.SERVES4

Broccolini-StuffedTurkey

2teaspoonsghee1bunchbroccolini,roughlychopped1⁄2redonion,dicedSeasalt,totaste1⁄4cupwalnuts1⁄3cupfetacheese,crumbled1cupVegetableStock*,divided1poundturkeytenderloin1tablespoonoliveoil1tablespoonbrownriceflour1tablespoonoregano1tablespoonlemonjuice

1.Preheatovento350degrees.2.Heatgheeinalargeskilletovermediumheat.Sautébroccoliniandonionuntilslightlytender,about2to3minutes.Seasonwithsalt,totaste.

3.Transferbroccolinimixturetoafoodprocessor.Addwalnuts,cheese,and1⁄4cupVegetableStock,andpulsetocombine.Fillingshouldbethickandpastybutnottoodry,similarinconsistencytocookiedough.Ifmixturelooksdry,addadditionalstock,1tablespoonatatime.

4.Butterflytheturkeytenderloinbypositioningthetenderloinwiththetipfacingyouandthethickestpartofthemeatfacingyourslicinghand.Putyourhandontopofthetenderloinandinserttheknifeintothethickestpartofthemeat,carefullycuttingacrossthetenderloinalmostuntilyoureachtheoppositeside.Thiswillcreateapocketforthefilling.

5.Spoonbroccolinistuffingintotenderloinandsecureclosedwithtoothpicksorcookingtwine.Seasontenderloinwithsalt.

6.Heatoliveoilinanoven-safeskilletovermedium-highheat.Seartenderloin,about2minutesperside.Coverandplaceinovenfor20to25minutes.Turkeyiscookedwhenjuicesrunclearandtheinternaltemperaturereaches165degrees.

7.Removeturkeyfromskilletandsetasidetorest.Returnskillettostovetopandplaceovermediumheat.Addflourandgraduallywhiskinremainingstock,oregano,andlemonjuice.Bringtoabubbleandcookuntilthickened,about5minutes.Seasongravywithseasaltifneeded,andserveoverturkey.

SERVES4

featuredingredientbroccolini

Broccolinilookslikeanelongatedandtenderversionofbroccoli.Broccolinihasaslightlymildertaste,however,andismuchmorepalatablewhensautéed,roasted,orgrilled.Ifcookedsimply,itpairsbestwitholiveoilandgarlic.Itisoftenconfusedwithrappiniorbroccolirabe,whichhasamuchmorebittertasteandislessappealingtosomepeople.

Crispy-CoatedTurkeyTenderswithApricotDippingSauce

tenders:2ricecakes2tablespoonsParmesancheese(NSomitParmesancheese)1teaspoonsweetpaprika1⁄2teaspoonseasalt1egg2teaspoons2percentcow’smilk4turkeytenderloins1tablespoonoliveoil

dippingsauce:2teaspoonsdrymustard2tablespoons(nosugaradded)apricotspread1teaspoonlemonjuice

1.Grindricecakesinafoodprocessororminichopperuntiltheyaresmallcrumbs.Pourinashallowbowlandaddcheese,paprika,andsalt.Tosstocombine.

2.Inanothershallowbowl,whisktogethereggandmilk.Diptenderloinsineggmixtureandthenintoricecakemixture,turningtocoateachside.

3.Preheatovento375degrees.Greaseabakingsheetwithnonstickcookingsprayandsetaside.

4.Heatoilinalarge,oven-safeskilletovermediumheat.Browntenderloins,about5minutesperside.Placeontopreparedbakingsheet,andbakeuntilcookedthrough,about8minutesoruntiltheinternaltemperaturereaches165degrees.

5.Whiletheturkeycooks,makethedippingsaucebywhiskingtogethermustard,apricotspread,andlemonjuice.

6.Servewarm.SERVES4

tip:Ifyoudonothaveanoven-safeskillet,simplywrapplastichandlewithtinfoil.

ShreddedTurkeyBake

3teaspoonsoliveoil,divided1cupdicedcarrots1cupdicedonion1cupdicedredbellpepper2tablespoonsplus1teaspoonfreshthyme2cupscarrotjuice1cupVegetableStock*1⁄8teaspoonsalt,plusadditional,totaste11⁄2poundsturkeytenderloin1tablespoonarrowrootstarch2tablespoonscoldwater1⁄2cupquinoa1cupbreadcrumbs*1⁄4cupshreddedmozzarellacheese

1⁄4cupParmesancheese(NSomitParmesancheeseorsubstitutemoreshreddedmozzarellacheese)

1.Heat2teaspoonsoliveoilinaDutchovenovermediumheat.Addcarrotsandonion,andsautéfor5minutes.Add2tablespoonsthyme,carrotjuice,stock,andsalt.Stirjusttocombineandaddturkeytenderloin.Bringtoaboil,reduceheattoalowsimmer,cover,andcookfor11⁄2hours.

2.Preheatovento375degrees.3.After11⁄2hours,removeturkey,placeontoacuttingboard,andshredintobite-sizepieces.Returntothepotandincreaseheattomedium,lettingthecarrotjuicereduceslightly.Inasmallbowl,dissolvearrowrootstarchinwater.Addtoshreddedturkeymixtureandstirtohelptheliquidthicken.After10minutes,addquinoaandcookanadditional12minutes.

4.Mixbreadcrumbswith1teaspoonoliveoil,1⁄8teaspoonsalt,andremaining1teaspoonfreshthyme.Tosswithcheese.

5.Spoonturkeymixtureinto6individual(7-oz.)ramekins,topwithbreadcrumbsandcheesemixture,andbakefor8to10minutesoruntilturkeymixtureisbubblingandtoppingismelted.

SERVES6

GreenTea–PoachedTurkeyTenderloins

8greenteabags1poundturkeytenderloins1lemon,divided

1lemon,divided1⁄2teaspoonseasalt1cupfreshparsley3tablespoonsoliveoil1clovegarlic1tablespoonwater

1.Inahigh-sidedskillet,bring4cupswatertoaboil,andsteeptheteabagsfor3minutes.Reduceheattomedium,andaddturkey.Slicehalfthelemonandaddtothepoachingliquidwithseasalt.Coverandletcook18to20minutesoruntilinternaltemperatureofturkeyreaches165degrees.

2.Pureeparsley,oliveoil,garlic,juicefromtheremaininghalfofthelemon,andwaterinafoodprocessoruntilverysmooth.

3.Serveturkeywarm,toppedwithparsleyoil.SERVES4

TurkeyPotPiewithCrunchyTopping

filling:2teaspoonsoliveoil1cupfrozenpearlonions,thawed1cupdicedbabycarrots1cupfrozensweetpeas,thawed1cupdicedparsnips2tablespoonsspeltoroatflour31⁄4cupsTurkeyStock*orVegetableStock*11⁄2poundsroastedturkeybreast,shredded1⁄4teaspoonsaffronthreads1⁄2teaspoondrymustard

topping:1teaspoonoliveoil2cupsbreadcrumbs*2teaspoonsghee,meltedSeasalt,totaste

crust:Speltorwhole-wheatstore-boughtcrust(containingallowablegrains)

1.Preheatovento375degrees.2.InaDutchoven,heat2teaspoonsoliveoilovermediumheat.Sautéonions,carrots,peas,andparsnipsfor5minutesuntilvegetablesjustbegintosoften.Sprinkleflourovervegetablesandaddstock,stirringtopreventlumps.Addroastedturkey,saffron,anddrymustard,stirringtocombine.Coverandletcook15minutes,stirringoccasionally.

3.Inthemeantime,sautébreadcrumbsin1teaspoonoliveoilandgheefor3to4minutes.Removeandtossbreadcrumbswithseasalt,totaste.

4.Uncoverturkeyfilling,spoonintospeltcrust,andtopwithtoastedbreadcrumbs.Placeintheovenfor20minutes.Thecrustwillbebrownedaroundtheedgesandtheturkeymixtureshouldbehotandbubbling.

5.Servewarm.

tip:Iuseleftoverroastedturkeyforthisrecipe,butifyou’reroastingfromscratch,placeabone-in,skin-onturkeybreastonarackinaroastingpan.Topwithyourfavoritefresh,choppedherbsandbakefor11⁄2to2hours,untiltheinternaltemperaturereaches165degrees.

SERVES8

HeartySlow-CookerTurkeyStew

2teaspoonsoliveoil1poundturkeybreast2cupsdicedonion2cupsdicedparsnips2largesprigsfreshrosemary4largesprigsfreshthyme1cupwater1cupVegetableStock*4cupstornredkale

1.Preheatslowcookertomedium.2.Heatoliveoilinalargeskilletovermediumheat,andsearturkeybreastonallsides.Removefromheatandsetaside.

3.Inthesameskillet,addonionandparsnips,andsauté3to4minutes.Removefromskilletandplaceinbottomofslowcookerwithrosemaryandthyme.Placeturkeybreastontopofvegetablesandherbs.

4.Addwaterandstocktoskilletusedtosearturkeyandincreaseheattomedium-hightodeglaze,scrapingupallthebits.Pourliquidandbitsoverturkeyintheslowcooker.

5.Coverandcook1hour.Addthekaleandcook1additionalhour.6.Servewarm.

SERVES4

TurkeyMoleDrumsticks

1teaspoonghee2clovesgarlic,minced1⁄4cupdicedonion1teaspoongroundcumin1teaspoonseasalt2teaspoonsanchochilipowder1⁄4cuppureedpimientopeppers1⁄4cupVegetableStock*2teaspoonsalmondbutter1ounce100percentdarkchocolate,shaved3turkeydrumsticks

1.Preheatovento325degrees.2.Inalargeskilletovermediumheat,heatghee.Sautégarlicandonionfor4to5minutes,untiltenderandslightlybrowned.Addcumin,seasalt,andchilipowder,stir,andcookanadditional2minutes.Addpimientopuree,stock,andalmondbutter,stirtocombine,andcook3to4minutes.

3.Removefromheat,stirinchocolate,andtransfermixturetoafoodprocessor.Pureeuntilsmooth.Asanoptionalstep,pushmolesaucethroughastrainertohaveasilkysmoothsauce.Ifyoudonotmindthetexture,however,leaveitasis.

4.Setaside1⁄3ofthesauceforuseaftercooking.Removeskinfromturkeydrumsticks,discard,andcoatdrumstickswithmolesauce.Placeinabakingdish,cover,andbakefor1to11⁄2hours.Checkinternaltemperaturetomakesureitreaches165degrees.

5.Oncecooked,removefromovenandservewarm,toppedwithreservedmolesauce.

SERVES2

Turkey-

GingerStir-Fry

3teaspoonsoliveoil,divided1(2-inch)pieceginger,peeledandthinlysliced3⁄4poundturkeybreast,thinlysliced2cupssnowpeas1cupslicedbokchoy1⁄4cupfinelyslicedorangebellpepper1⁄3cupplumjam1tablespoonlemonjuice1tablespoonlemonzest1tablespoonagave

1.Inalargewokorsautépan,heat2teaspoonsoliveoilovermediumheat.Addgingerandsauté1minute.Addturkeyandstir-fryuntilcooked,about3to4minutes.Removefromwokandsetaside.

2.Addremainingoliveoil,snowpeas,bokchoy,andpeppers.Stir-fry3to4minutes.Addturkeybacktothewokalongwithremainingingredients.Tosstocoatandcookanadditional2minutes.

3.Servehot.SERVES4

SpicedLambwithWildMushrooms

1teaspoonpaprika1⁄2teaspoonseasalt1⁄2teaspoonchilipowder1teaspoondriedthyme1poundorganiclambsteak3teaspoonsoliveoil,divided1teaspoonghee1cupdicedonions8ouncescreminimushrooms,diced2cupsdicedmaitakemushrooms1tablespoonfreshthyme

1.Combinepaprika,seasalt,chilipowder,anddriedthyme.Dicelambsteakinto2-inchpiecesandsprinklespicemixtureevenlyoverthelamb,rubbinginwithyourhandstoevenlydistributespices.

2.Inalargesautépan,heat2teaspoonsoliveoilovermediumheat.Searlamb3minutespersidesothatthesidesarecrispybrownandthemiddleislightpink.Removefrompanandsetaside.

3.Inthesameskillet,addremaining1teaspoonoliveoil,ghee,andonion.Sauté3to4minutes,addmushroomsandfreshthyme,andsautéanadditional8to10minutesuntilthemushroomsaresoftandaromatic.Returnlambtothepanwithmushrooms,tossingtocombine.

4.Serveimmediately.SERVES4

GrilledLambChopswithMintPesto

1poundlambchopsSeasalt,totaste1⁄2cupoliveoil3clovesgarlic,chopped

3clovesgarlic,chopped

pesto:1⁄2cupfreshspinach1bunchfreshmint1teaspoonmincedgarlic1⁄4cupextravirginoliveoil1⁄2teaspoonseasaltJuiceof1lemon1⁄4cuprawwalnuts

1.Seasonlambwithsalt,placeinasealableglasscontainer.Pouroliveoiloverlamb,andsprinklewithgarlic.Refrigerateatleastanhour.Removefromfridgeandletcometoroomtemperature.

2.Inafoodprocessor,combineallpestoingredientsandpulseuntilsmooth.Spoonintoasmallbowlandsetaside.

3.Heatagrillpanovermediumheat,andbrushwitholiveoil.Grilllamb6to7minutesoneachsideformediumdoneness.

4.TopwithpestoandservealongsideForbiddenBlackRiceRisotto*.SERVES4

LambMoussaka–StuffedEggplant

2mediumeggplants1tablespoonplus1teaspoonoliveoil,dividedSeasalt,totaste1cupdicedonion

1cupdicedonion1⁄4cupraisins2clovesgarlic,minced1⁄2teaspooncumin1⁄2teaspoongroundginger1jalapeno,seededandfinelydiced1poundleangroundlamb1⁄4cupricottacheese1cupbreadcrumbs*

1.Preheatovento400degrees.2.Sliceeggplantslengthwise,andspoonoutfleshandseedstocreateaneggplantboat.Roughlychopinsidesandreserve.Seteggplantonabakingsheet,skinsidedown,anddrizzlewith1tablespoonoliveoilandapinchofseasalt.Bakefor30minutes,removefromoven,andsetaside.

3.Inthemeantime,heatremaining1teaspoonoliveoilinskilletovermediumheat.Addonionandraisins,andsautéabout4minutes,justuntilraisinsareplumpandjuicyandonionsareopaque.Addreservedeggplantandsautéanadditional5minutes,untileggplantissoft.Removefrompanandsetaside.

4.Inasmallbowl,combinegarlic,cumin,ginger,andjalapeno.Tossgroundlambwithspicemixtureandaddtoskillet.Brownlambfor5minutes,breakinguplargepieceswithawoodenspoon.Addonionandeggplantmixturebacktotheskilletandtosstocombine.Removefromheatandstirinricottacheese.

5.Spoonlambmixtureintoroastedeggplantboats,sprinklewithbreadcrumbs,andbakeanadditional20minutes.Eggplantboatswillbetenderandbrownedslightlyonthebottom,fillingwillbewarmedthrough,andbreadcrumbswillbegoldenbrown.Servewarm.

SERVES4

MoroccanLambTagine

2teaspoonsmincedgarlic2teaspoonsmincedginger1⁄4teaspoongroundcumin1⁄2teaspoonturmeric8ounceslambfillet2teaspoonsoliveoil,divided10cippolinionions,peeled1cupchoppedcarrots1cupchoppedparsnips1⁄2cupVegetableStock*1tablespoonlemonjuice

1.Inasmallbowl,combinegarlic,ginger,cumin,andturmeric.Rubspicesonlambfillets.Heattagineovermediumhighheat,andbrushwith1teaspoonolive

oil.Whenthetagineishot,searlambintaginejustuntilbrownedonbothsides.Removefromtagineandsetaside.

2.Tothetagine,addremaining1teaspoonoliveoil,onions,carrots,andparsnips,andletcook5to6minutes.

3.Reduceheattolow.Placepiecesoflambontopofvegetablesandaddstockandlemonjuice.Covertagineandletcookfor11⁄2hours(nopeeking).After11⁄2hours,uncover.Mostoftheliquidshouldbeabsorbed,andlambandvegetableswillbetender.Servewarm.

SERVES4

tip:AtagineisaMoroccancookingvesselthathasaheavycast-ironorclaybaseandadomed,pyramid-shapedtop,whichcreatesaslowcookingmethodthataddsmoisturetoeachdish.Asanalternative,tryacast-ironskilletandcoverwithtentedtinfoil.Justmakesuretosealthetopoftheskillet.

SweetPotatoShepherd’sPie

21⁄2teaspoonsoliveoil,divided3clovesgarlic,dividedSeasalt,totaste4cupssweetpotato1tablespoonchoppedfreshsage1tablespoongheeorbutter,divided6tablespoons2percentcow’smilk1poundgroundlamb2teaspoonspaprika2tablespoonsflour(brownrice,spelt,oroat)

2tablespoonsflour(brownrice,spelt,oroat)11⁄2cupsBeefStock*2cupspearlonions1cuppeas2cupsfinelydicedcarrots1cupshreddedlow-moisturemozzarellacheese

1.Preheatovento375degrees.2.Drizzle1⁄2teaspoonoliveoilovertwoclovesofgarlicandseasonwithseasalt.Wrapintinfoilandroastfor25minutes.

3.Whilethegarlicroasts,dicesweetpotatoesinto2-inchpieces,andplaceinamediumpotwithjustenoughwatertocover.Bringtoaboilandcookabout12to15minutes,justuntiltender.Usingahandmixer,beatsweetpotatoeswithroastedgarlic,sage,ghee,andmilk.Seasonwithseasalt,totaste.

4.Reduceoventemperatureto350degrees.5.Heatremaining2teaspoonsoliveoilinalargeskilletovermediumheat.Browngroundlambforabout5minutes,breakingupmeatusingaflatwoodenspoon.Oncebrowned,addpaprika,andflour,stirringtocoat.Addstock.Bringtoasimmer,reduceheat,andcook5minutes,untilsaucethickens.

6.Addonions,peas,andcarrotstotheskilletandstirtocombine.Pourintoa9″x11″bakingdish,topwithsweetpotatomixture,spreadingevenlywithanoffsetspatula.Sprinkleoncheeseandbakefor30to35minutes,untilthepieishotandthecheeseismeltedandbubbling.

7.Servewarm.SERVES6

tip:Asatimesaver,frozenpearlonionscanbeusedinthisrecipeinsteadoffresh.

TangyPineappleandBeefKabobs

Bambooskewers,forgrilling

marinade:2tablespoonsfreshlemonjuice1tablespoonagave3tablespoonsoliveoil1tablespoonfreshginger,minced1⁄2teaspoonsweetpaprika1teaspoongarlic,minced

kabobs:1poundorganicbeeftips

1poundorganicbeeftips4cupspineapplepieces1redonion,cutinto1⁄2-inchdice

1.Soakbambooskewersinwaterforupto1hourbeforeusetopreventburning.2.Whisktogethermarinadeingredientsinabowlandsetaside.

3.Trimanyexcessfatoffbeef.Placeinasealableglassdish,andpour2⁄3marinadeoverthebeef,tossingtomakesureallsidesarecoatedwiththemarinade.Coverandplaceintherefrigeratorfor3hours.

4.Preheatgrillorgrillpan.5.Alternatesteak,pineapple,andonion,andrepeattwiceoneachskewer.Brushpineappleandonionwithmarinade.Grillfor10to12minutes,flippinghalfwaythroughcookingandbrushingagainwithanyremainingmarinade.

6.Servewarm.SERVES4

Slow-CookerVenison

2teaspoonsoliveoilplus1teaspoon,divided1cupchoppedonion1cupchoppedcarrots1teaspoonseasalt1⁄2teaspoonpaprika2teaspoonsdriedparsley1teaspoongarlicpowder12ouncesvenisonroast1cupBeefStock*

1⁄4cupredwine

1.Turnslowcookertolow.2.Heat1teaspoonsoliveoilinalargeskilletovermediumheat,andsautéonionandcarrotsfor3to4minutes.Removevegetablesfrompanandplaceinslowcooker.

3.Combinespicesinasmallbowl,stirringtocombine.Sprinklespicesoverroastandgentlymassageintoallsides.

4.Increaseskilletheattomediumtomedium-high.Addremaining1teaspoonoliveoilandbrownroastonallsides,cooking1to2minutesperside.

5.Removeroastfromskilletandplaceinslowcooker.Pourstockandredwineintoskillettodeglazethepan,anduseaflatspatulatoloosenanybitsstucktobottomofthepan.Pourmixtureoverroastinslowcooker.Coverandcookonlowfor5hours.

6.ServewarmwithBrownRiceSaladNS(page146).SERVES4

RedQuinoa–MushroomCasserolewithFriedEgg

1cupredquinoa2cupswater2teaspoonsghee

2teaspoonsghee1⁄2cupdicedshiitakemushrooms1cupdicedmaitakemushrooms11⁄2cupsdicedokra1⁄2cupfinelydicedshallots1⁄2teaspoonmustardpowder1⁄2teaspoondryginger2clovesgarlic,minced2tablespoonsfreshoregano3⁄4cupfinelydicedpineapple1cupVegetableStock*5eggs,divided

1.Preheatovento350degrees.Greasea9″x11″bakingdishwithnonstickoliveoilsprayandsetaside.

2.Combinequinoaandwaterinasaucepan.Bringtoaboil,reduceheat,andsimmerfor12minutes.Removefromheat,fluffwithafork,andsetaside.

3.Heatalargeskilletovermediumheat,andmeltghee.Addmushrooms,okra,andshallots,andsauté6to7minutes.Removefromheatandsetaside.

4.Inasmallbowl,whisktogethermustardpowder,ginger,garlic,oregano,pineapple,stock,and1egg.Setaside.

5.Tossquinoawithmushroommixture,andplaceintopreparedbakingdish.Poureggmixtureevenlyovercasserole,anduseaforktomakesuretheliquidreachesallcornersofthecasserole.

6.Bakefor35minutes,untilcasserolesetsandbecomesfirm.7.Justbeforeremovingcasserole,fryremainingeggsinaskilletcoatedwithnonstickcookingspray.Serveontopofwarmcasserole.

SERVES6

featuredingredientredquinoa

Redquinoaisalmostidenticalinnutritionalcontenttoregularquinoa,anditisaterrificsourceoffiberandprotein,asitcontainsallnineessentialaminoacids.Italsohasasimilartexture:lightandfluffywithaslightcrunch.Thedifferenceisthatredquinoahasanearthierandlessbittertaste.Useredquinoainsavoryrecipes,addingheartyvegetables,allowablecheeses,orbeans.

GreekLambBurgers

1poundorganic,free-rangegroundlamb1⁄2onion,grated1teaspoonmincedgarlic1tablespoonfreshoregano1⁄2teaspoonseasalt1teaspoongheeorbutter2cupsdicedcreminimushrooms1⁄2cupcrumbledfetacheese

1.Placegroundlambinalargebowl.Addgratedonion,garlic,oregano,andsalt.Useyourfingerstocombine,buttrynottooverworkthemeatoritwillbecometough.Shapeinto6patties.

2.Heataskilletsprayedwitholiveoilsprayovermediumheat.Addburgersandcook3to4minutesperside,untilcrunchybrownoneachsideandtender,lightpinkinthecenter.

3.Inasmallskillet,heatgheeovermediumheat.Sautémushroomsuntilbrownedandtender,andseasonwithseasalt,totaste.Topburgerswithmushroomsandfetacheese.Servewarmonbrownrice,millet,orspeltbuns.

SERVES6

Chili,SansTomatoes

2teaspoonsoliveoil1cupdicedeggplant2jalapenos,finelydiced1cupdicedgreenbellpepper1cupdicedredbellpepper2cupschoppedyellowonion2clovesgarlic,minced1poundgroundbeef5cupsspinach1⁄2cupVegetableStock*2teaspoonssweetpaprika1teaspooncumin1cannavybeans,drainedandrinsed

1.Heatoliveoilinalargepotovermediumheat.Addeggplant,jalapenos,bellpeppers,onion,andgarlic,andsauté4to5minutes,untilvegetablesbegintosoftenandbecomearomatic.Removevegetablesfromthepotandsetaside.

2.Addmeattothesamepotandbreakapartwithaflatspoonorspatula.Oncethemeatiscookedandcrumbled,addvegetablesbacktothepotandreduceheattolow.

3.Pureespinachinafoodprocessororblenderwithstocktocreateasmoothsauce.

4.Addpureedspinachandremainingingredientstochili.Coverandletsimmeratleast45minutes,stirringoccasionallytopreventburning.

5.Servewarm.SERVES4

NavyBeanStew

1tablespoonoliveoil

1tablespoonoliveoil1cupdicedonions3⁄4cupdicedcarrots1tablespoondicedserranochilies2zucchini,diced1⁄2teaspooncumin3cupsnavybeans,cookedanddrained5cupsVegetableStock*1⁄2teaspoonseasalt

1.HeatoliveoilinalargeDutchovenovermediumheat.Addonion,carrots,chilies,zucchini,andcumin,andsauté6to7minutes.

2.AddbeansandVegetableStock,seasonwithseasalt,totaste,andletcookatotalof30to35minutes.Stewshouldbetenderandsteaminghot.

3.Servewarm.SERVES4

BeanBurgers

2cupscookedkidneybeans,drainedandrinsed,divided11⁄2cupschoppedbabyspinach1⁄4cupfinelydicedredbellpepper1⁄2cupshreddedcarrot1tablespoonplus2teaspoonsoliveoil1tablespoonfreshthyme1⁄2teaspoonseasalt2clovesgarlic,minced1⁄2cupbreadcrumbs*1largeegg,beatenOliveoilspray

1.Place1cupofbeansinabowlandsmashusingaforkorpotatomasher.2.Inalargebowl,addmashedbeansandallremainingingredients,mixinggentlyjusttocombine.Themixtureshouldbemoistbuteasilyheldtogether.Forminto6patties.

3.Heatalargeskilletsprayedwitholiveoilsprayovermediumheat.Addtheburgersandcookabout4minutesperside.Servewarmwithcaramelizedonions,toastedbrownrice/milletbuns,andcrunchylettuce.

SERVES6

Spaghetti

SquashwithCreamyGoatCheese,Walnut,andParsleySauce

1largespaghettisquash1tablespoonoliveoil,divided1⁄2teaspoonseasalt1⁄4cupveryfinelydicedonion3ouncesgoatcheese1cuptoasteddicedwalnuts1cupfinelydicedparsley

1.Preheatovento350degrees.2.Carefullyhalvesquashfromstemtobaseandscoopoutseeds.Brush2teaspoonsoliveoilandsprinkleseasaltoverfleshofsquash.Roast,cut-sidedown,onabakingsheetfor35to40minutes.Squashshouldbebrownedontheskinandfleshshouldbeeasilypiercedwithafork.Removeandcoolsquashfor5minutes.

3.Heatremaining1teaspoonoliveoilinasmallskilletovermediumheat.Sautéonion4to5minutes,oruntiltender.Removefromheatandaddgoatcheese,walnuts,andparsley.

4.Takeaforkandscrapeinsidesofsquashfromstemtobase.Squashwillpeel

awayfromskininlongstands,resemblingspaghetti.Placesquashintoalargebowlandtosswithgoatcheesesauce.

5.Servewarm.SERVES4

RiceandBeanLoaf

1⁄2cupbrownrice,uncooked2cupsshreddedzucchini1⁄2cupdicedonions1⁄2cupdicedcarrots1largeegg,lightlybeaten2clovesgarlic,minced1⁄2cupbreadcrumbs*3⁄4cupcannedkidneybeans,drainedandrinsed1teaspoonpaprika1⁄2cupnavybeans,pureed

1.Preheatovento350degrees.Spraya81⁄2”×41⁄2”loafpanwithnonstickcookingsprayandsetaside.

2.Combinericewith1cupwaterandcookaccordingtopackageinstructions.Letcool.

3.Spoonshreddedzucchiniontoadoublelayerofpapertowelsorcheeseclothandsqueezeoutexcessliquid.Addzucchinitoalargebowlwithonions,carrots,cookedrice,egg,garlic,breadcrumbs,kidneybeans,andpaprika.Tosstoevenlydistributeingredients.Addpureednavybeans,stirringagaintocombine.

4.Placebeanmixtureinpreparedloafpan,usinganoffsetspatulatospreadevenly,andbake25to30minutes.Theloafshouldholdtogetherandbefirmbut

moistwhendone.

5.Servewarm.SERVES4

M

SoupsandSides

ThaiCurrySoupNS Carrot-GingerSoupNS RoastedParsnipSoupNSMeltedMozzarella–OnionSoupNS Broccoli–NorthernBeanSoupNS BeefandShreddedCabbageSoupNS MushroomSoupwithParsleyPestoNSBroccoliandCabbageSlawwithRaisinsNS GrilledGarlic-GingerBokChoyNS Sweet-and-SaltyBrusselsNS SouthIndian–CurriedEggplantNS BakedBeansNS SpicyCollardsNS Garlic-CreamedSpinachwithRoastedCauliflowerNS RoastedAutumnRootsNS RoastedEscaroleNS SpicyRoastedMustardGreenswithFetaNS RatatouilleNS RoastedBroccoliwithGarlic-BasilOilNS RoastedSweetPotatoeswithFriedSageNS WhippedSweetPotatoSoufflé RutabagaSmashNS SweetPotatoHashwithTurkeySausage SweetPotatoRaguNS BrownRiceSaladNS ForbiddenBlackRiceRisottoNS HerbedQuinoaNS Crisp-TenderVegetableQuinoaNS MintandRedPepperTabboulehNS PotatoGratinwithRosemary-WalnutCreamNSCreamyRicePolentaNS

anytimeswhenpreparingdinner,wethinkabouteatingaprotein,vegetable,andcomplexcarbohydrate,andalthoughhavingthemall

togetherinonepotlikechiliorlasagnaisideal,itdoesn’talwaysworkoutthatway.Therefore,itisessentialtohaveacollectionofquick,delicioussideorsoupoptionstopairwithyourproteinchoice.Anumberofvegetable-orcomplexcarbohydrate–basedsoupsandsidestokeeponhandcanbefoundinthissection.

ThaiCurrySoup

2–3teaspoonsoliveoil1cupdicedonion1teaspoongarlic,minced1tablespoonginger,minced1⁄8teaspoonturmeric1⁄4teaspooncurrypowder1jalapeno,cutinto1⁄4-inchrounds1greenbellpepper,dicedinto1⁄2-inchcubes2smallturnips,diced4cupswater1sticklemongrassSeasalt,totaste1⁄4cup2percentcow’smilk1tablespoonsourcream

1.Heatoliveoilinastockpotovermediumheat,Sautéonion,garlic,andgingerfor3to4minutesuntilslightlytenderandaromatic.Addturmeric,curry

powder,jalapeno,bellpeppers,andturnips.Stirandcook5minutes.

2.Pourwaterovervegetables.Bruiselemongrassbyhittingitwiththebluntedgeofyourknifetoreleasetheessentialoilsandthenaddlemongrasstothepot.Cover,andsimmerforatleast30minutes.Seasonwithseasalt,totaste.

3.Whisktogethermilkandsourcreaminasmallbowlandsetaside.

4.Removelemongrassfromsoupjustbeforeserving.Pourcreammixtureintosoup,andstirtocombine.

5.Servewarm.SERVES6

featuredingredientlemongrass

Lemongrassisathick,woodystalkthatneedstobebruisedandchoppedtobringoutitsflavorbeforebeingusedincooking.LemongrassismostwidelyusedinAsiancookingandaddsafresh,citrusflavortodishes.Putintosoups,rice,orquinoaforagreatnewtwistonanyrecipe.

Carrot-GingerSoup

1teaspoonoliveoil2teaspoonsghee1cupchoppedonion1clovegarlic2poundscarrots,peeledanddiced1(3-inch)pieceorabout1⁄4cupginger,peeledandgrated1⁄2teaspoonseasalt1tablespoonlemonzest4cupswater

1.Inastockpot,heatoliveoilandgheeovermediumheat.Addonion,garlic,andcarrots,sautéing5to6minutesuntilvegetablesbecometender.Addremainingingredientsandbringtoaboil,reducetoasimmer,cover,andcookatleast30minutes,oruntilcarrotsarefork-tenderbutnotfallingapart.

2.Pureesoupwithanimmersionblenderorstandingblenderuntilsmooth.Ifthemixtureappearstoothick,addwateruntildesiredconsistencyisreached.

3.Servewarm.SERVES6

RoastedParsnipSoup

4cupsdicedparsnips4cupsdicedcauliflower2clovesgarlic,peeled2tablespoonsoliveoil,divided2cupsfinelyslicedsweetonionSeasalt,totaste2GrannySmithapples,finelydiced11⁄2cups2percentcow’smilk1cupwater1⁄8teaspoonnutmeg1⁄4cupchoppedfreshsage

1.Preheatovento375degrees.2.Placeparsnips,cauliflower,andgarlicclovesonasheetpan,anddrizzlewith1tablespoonoliveoilandsprinklewithseasalt.Tosstocoat.

3.Roastvegetablesintheovenfor30to35minutes,untiltenderandslightlygoldenbrownaroundtheedges.

4.About15minutesbeforethevegetablesarefinishedcookingintheoven,heatremaining1tablespoonoilinalargestockpotovermediumheat,andsautéonionsfor8to10minutes.Addapples,andsautéanadditional2to3minutes.

5.Oncetheonionsaretenderandvegetablesaredoneroasting,addroastedvegetablesandremainingingredientstostockpot.Bringthesouptoagentleboil,reduceheat,andsimmerfor20minutes.Blendwithanimmersionblenderorpureeinastandingblenderuntilsmoothandcreamy.

6.Seasonwithadditionalseasalt,totaste.7.Servewarm.

SERVES6

MeltedMozzarella–OnionSoup

5largewhiteonions1tablespoonoliveoil1⁄2tablespoongheeorbutter1⁄2cupredwine4sprigsthyme2sprigssage2bayleavesSeasalt,totaste3cupsBeefStock*4slicesbrownrice/milletbread,toasted1cupgratedGruyerecheese

1.Sliceonionsinhalfandthensliceintothin,half-moonshapes.

2.Inalarge-bottomedstockpot,heatoliveoilandgheeovermediumheat.Addonionsandcaramelizefor12minutes.Seasonwithseasalt,reduceheattomedium-low,andcookanadditional20minutes.Onionswillbecomearich,caramelcolorasthenaturalsugarsintheonionsreleaseandsweetenthem.

3.Addwinetotheonionstodeglazethepan,andcookanother30seconds.Addthyme,sage,bayleaves,salt,andstock.Bringtoaboil,reduceheat,andsimmer30minutes.

4.Spoonsoupinto4(7-oz.)high-sided,oven-safebowlsorramekins.Topeachwith1slicetoastthensprinklewithcheese,tocreateacheesybreadlidforthesoup.

5.Broilinovenfor2minutesoruntilthecheesebeginstobubbleandbrownslightly.Keepacloseeye,asthetoastandcheesecanburnquickly.

6.Servewarm.SERVES4

Broccoli–Northern

BeanSoup

1tablespoonoliveoil,divided1cupdicedwhiteonion2headsbroccoli1clovegarlic,minced1(15-oz.)cannorthernbeans,drainedandrinsed2cupsVegetableStock*4sprigsfreshthymeSeasalt,totastePinenuts,togarnish

1.Heat2teaspoonsoliveoilinastockpotovermediumheat,addonion,andsauté5to6minutes.

2.Trimwoodystemsoffbroccolianddiscard.Roughlychopthebroccoliandremainingstems.Addtotheonionsalongwithgarlic,beans,stock,andthyme.Bringtoaboil,reduceheat,andsimmerfor15minutes.Vegetablesshouldbetenderandeasilypiercedwithafork,butnotfallingapart.

3.Pureesoupusinganimmersionblender,orpureeinbatchesinaregularblender,untilsmooth.Soupshouldbethickandcreamy,buteasilyrunoffyourspoon.Addwateroradditionalstockifyoupreferathinnerconsistency.Seasonwithseasalt,totaste.

4.Heatremaining1teaspoonoliveoilinasmallskilletovermedium-lowheat,andtoastpinenutsfor2to3minutesoruntilgoldenbrown.

5.Servesouphotandgarnishwithtoastedpinenuts.SERVES6

Beefand

ShreddedCabbageSoup

2teaspoonsoliveoil,divided1(1-inch)piecefreshginger,peeledandminced1clovegarlic,minced3⁄4poundgrass-fed,leanbeefSeasalt,totaste2cupsshreddedgreencabbage2cupsBeefStock*3cupswater1cuppearlonions1cupjuliennedcarrots1bayleaf2cupsharicotsvert

1.Heat1teaspoonoliveoilinaDutchovenovermediumheat.Sautégingerandgarlic,stirringconstantlytopreventburning.

2.Trimexcessfatfrombeefandsliceasthinlyaspossible.Addremaining1teaspoonoliveoiltopot.Addmeatandcookuntilbrowned,about2minutes.

3.Addcabbage,stock,water,onions,carrots,andbayleaf,andcook30minutes.

4.AddbeanstotheDutchovenandcookuntilbeansandcarrotsaretender,about10additionalminutes.Removebayleafbeforeservingandspoonsoupintobowls.

5.Servewarm.SERVES4

MushroomSoupwithParsleyPesto

soup:2teaspoonsghee1clovegarlic8ouncescreminimushrooms,chopped4ouncesshiitakemushrooms,chopped4cupsVegetableStock*3cupswater1⁄4cupquinoa3⁄4cupsnowpeas

pesto:1⁄2cupfreshparsley1clovegarlic2tablespoonsoliveoil2tablespoonslemonjuice1⁄4cuprawwalnuts3tablespoonswaterSeasalt,totaste

1.Meltgheeinastockpotovermediumheatandaddgarlicandmushrooms.Sauté3to4minutes.Addstockandwater,bringtoboil,reduceheattoasimmer,andcook5minutes.

2.Inthemeantime,preparepesto.Inafoodprocessor,combineparsley,garlic,oliveoil,lemonjuice,walnuts,andwater.Seasonwithseasalt,totaste.

3.Addquinoatosoupandsimmeranadditional10minutes.Addsnowpeas,

cook3minutes,andservewithadollopofpesto.SERVES6

BroccoliandCabbageSlawwithRaisins

3tablespoonslemonjuice3tablespoonsoliveoil2teaspoonsdrymustard1teaspoonhoneyoragaveSeasalt,totaste1⁄2smallheadofcabbage2headsbroccoli1⁄2cupgoldenraisins1⁄4cupchoppedparsley

1.Inalargebowl,whisktogetherlemonjuice,oliveoil,mustard,honey,andseasalt.Setaside.

2.Removetoughbottomsfromcabbageaswellastheouterlayers.Gratethepeeledcabbageintothebowlwiththedressing.Cutbottomsandtopsoffbroccolistems,peel,andgrateintosamebowlwithcabbage.Afoodprocessorcanalsobeusedforgrating.

3.Addraisinsandparsley,andtosstomixandcoatwithdressing.4.Serveimmediatelyorrefrigerateandservechilled.

SERVES4

tip:Reservebroccolitopsforafastrecipe:roastat375degreeswith2teaspoonsoliveoilandadashofseasaltfor20minutes.

GrilledGarlic-GingerBokChoy

1(mediumtolarge)bunchbokchoy2teaspoonsoliveoil1tablespoonpeeled,gratedfreshginger1teaspoonmincedgarlic1teaspoonagaveSeasalt,totaste

1.Heatgrillpanovermediumheat.2.Pulltheleavesoffthebaseofthebokchoyandsliceofftheverybottomofthestemtoremoveanytoughpieces.Washtheleavesindividuallyanddrycompletelyonakitchentowel.

3.Inasmallbowl,whiskoliveoil,ginger,garlic,andagave.Brushindividualbokchoyleaveswithgingermixture.

4.Grillleavesforabout30to45secondsperside,untilslightlywiltedwithgolden-browngrillmarks.Sprinklewithseasalt,totaste.

5.Servewarm.SERVES4

tip:Whenpurchasingbokchoy,lookforstalksthatarebrightwhiteincolorwithdark-coloredgreens.Avoidspottedstemsandwiltedleaves.

Sweet-and-SaltyBrussels

1teaspoonghee2teaspoonsoliveoil2tablespoonsfinelydicedshallots4stripsnitrate-/preservative-freeturkeybacon,diced4cupsquarteredBrusselssprouts

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

1.Heatgheeandoliveoilinalargeskilletovermediumheat.Sautéshallotsandturkeybaconuntilbaconiscrispy,about4to5minutes.

2.AddBrusselssprouts,andcontinuetocookfor15minutes,stirringoccasionallytopreventburning.Addraisinsandstock,andcookanadditional3minutessotheraisinscanbecometender,andthebrothcanhelpdeglazethebottomofthepanandaddmoisturetothesprouts.

3.Sproutsaredonewhentheycanbepiercedwithaforkbutstillgivemoderateresistance.Becarefulnottoovercook,astheywillbecomemushyandlosealotofflavor.

4.Garnishwithparsleyandservewarm.SERVES4

SouthIndian–CurriedEggplant

1tablespoonoliveoil1⁄2teaspoonmustardseeds1⁄2teaspooncumin1⁄2teaspoonalmonds3⁄4cupfinelydicedonion3cupsdicedeggplant1cupdicedredbellpepper1⁄2teaspoonturmeric

1⁄2teaspoonseasalt1teaspoonredchilipowder

1.HeatoliveoilinaDutchovenovermediumheat.Addmustardseeds,cumin,andalmonds,andcook30seconds.Addonions,andcook5minutes.

2.Addeggplantandbellpeppers,andcookanadditional15minutes.Addturmeric,salt,andchilipowder,andletcookanother5minutes.

3.Servewarm.SERVES6

BakedBeans

2teaspoonsoliveoil1cupdicedyellowonion1clovegarlic,minced1teaspoondrymustard1teaspoonmolasses1teaspoonsalt

1teaspoonsalt1teaspoonpaprika1⁄2teaspoonchilipowder1⁄4teaspooncayennepepper1(61⁄2-oz.)jarwholepimientos,drained2(15-oz.)cansnavybeans,drainedandrinsed1⁄3cupVegetableStock*

1.Preheatovento375degrees.2.HeatoilinDutchovenovermediumheat.Sautéonionandgarlicuntiltranslucentandtender,about5to7minutes.Addmustard,molasses,salt,paprika,chilipowder,andcayennepepper,andcook1additionalminute.

3.Inafoodprocessororminichopper,pulsepimientosuntilsmooth.4.Addnavybeans,pimientopuree,andstocktopot.Stirtocombine.5.Coverandbakefor25minutesuntilthebeansarehotandthesauceisthick.6.Servewarm.

SERVES6

SpicyCollards

2teaspoonsoliveoil1teaspoonghee1⁄2cupdicedshallots4slicesnitrate-/preservative-freeturkeybacon,finelydiced1⁄2teaspoonchipotlechilipowder1bunchcollardgreens1(15-oz.)cancannellinibeans,drainedandrinsedSeasalt,totaste

1.Heatoliveoilandgheeinalargeskilletovermediumheat.Addshallotsandbacon,andsautéuntilbaconiscrispy,about4to5minutes.Seasonwithchilipowder,addcollardgreens,andcook10to12minutes,untilcollardsaretenderandwilted.

2.Addbeans,andcookanadditional3to4minutesuntilwarmedthrough.3.Seasonwithseasalt,totaste,andservewarm.

SERVES4

Garlic–CreamedSpinachwithRoasted

Cauliflower

2cupscauliflowerflorets2teaspoonsoliveoilSeasalt,totaste1tablespoonghee2clovesgarlic,minced1cupfinelydicedwhiteonion3tablespoonsoatflour1⁄2cup2percentcow’smilk3⁄4cupVegetableStock*10cupsroughlychoppedbabyspinach

1.Preheatovento400degrees.2.Tosscauliflowerfloretswitholiveoilandseasaltandplaceonabakingsheet.Bakefor35minutes,untilsoftenedandslightlybrownedonthebottoms.Removefromovenandsetaside.

3.MeltgheeinaDutchovenovermediumheat.Sautégarlicandonionfor5to6minutes.Addoatflourandstirforabout1minutejusttocookoutthetasteoftheflour.Slowlyaddmilkandstock,whiskingcontinuouslytoavoidlumps.Continuewhiskinguntilmixturebecomestheconsistencyofyogurt,about5minutes.

4.Addspinach,1⁄4atatime,justsoithasachancetocookdownandmakeroomforthenextbatch.

5.Onceallthespinachhasbeenadded,tossinroastedcauliflower.Servewarm.SERVES4

RoastedAutumnRoots

1celeryroot1turnip2carrots2cupscauliflowerflorets4shallots,diced1tablespoonoliveoil1teaspoonseasalt

1teaspoonseasalt2tablespoonschoppedfreshsage

1.Preheatovento400degrees.2.Peelceleryroot,turnip,andcarrots.Dicecelery,turnip,andcarrotsinto2-inchpieces.

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

4.Pourontoabakingsheetandbakefor55to60minutes,untilallvegetablesaretenderandbrownedaroundtheedges.

5.Servewarm.SERVES4

featuredingredientceleryroot

Otherwiseknownasceleriac,celeryrootisjustwhatitseems:therootofatypeofcelery.Ithasadeliciouslyfreshflavorthatisacrossbetweenceleryandparsley,butworksterrificallyasabaseforsoupswithonionsandcarrots,eatenraw,orroasted(asfeaturedabove).ANeutralforallbloodtypes,thisvegetableaddsadiversityofflavortoyourpalate.

RoastedEscarole

2headsescarole,washedanddried2teaspoonsoliveoil1⁄4teaspoonlarge-grainseasalt

1.Preheatovento375degrees.2.Trimwoodystemsoffthebottomofescaroleanddiscard,andgivetheleavesaroughchop.Tosswitholiveoilandseasonwithseasalt.

3.Spreadescaroleevenlyacrosstwobakingsheets.Bake10to12minutes,stirringonceafter5minutes.Escaroleshouldbedarkgreenandwiltedwith

crispy,slightlybrownededges.

4.Serveimmediately.SERVES4

SpicyRoastedMustardGreenswithFeta

1mediumbunchmustardgreens2teaspoonsoliveoil1⁄2teaspoonseasalt

1⁄4teaspooncayennepepper1⁄2cupcrumbledfetacheese

1.Preheatovento375degrees.2.Preparemustardgreensbywashingandpattingdrywithakitchentowel.Removegreensfromwoodystemsandroughlychoportearintobite-sizepieces.Tosswitholiveoil,seasalt,andcayennepepper.Spreadonabakingsheetandplaceonthetoprackoftheoven.Bake12minutes,untilwiltedandslightlycrispyaroundtheedges.

3.Transfertoaservingbowlandaddcrumbledfeta.4.Servewarm.

SERVES4

Ratatouille

1mediumeggplantSeasalt,totaste2mediumredbellpeppers1bulbfennel

1bulbfennel1largewhiteonion1tablespoonoliveoil,divided1cuppeas1⁄2cupchoppedparsley2clovesgarlic1⁄2cupgratedhardgoatcheese

1.Preheatovento375degrees.2.Sliceeggplantin1⁄4-inch-thickrounds,setonatowel,andsprinklewithseasalttodrawoutexcessmoisture.Sliceredbellpepper,fennel,andonioninasimilarfashion,setaside.

3.Heat2teaspoonsoliveoilinalargeskilletovermediumheat.Whenhot,carefullybrownredbellpepper,fennel,andonioninasinglelayeronthebottomofthepan.Cookvegetables2to3minutesperside,justtobrown.Removefromskilletandsetaside.

4.Patexcessmoistureoffeggplantslices,andbrowninthesameskillet,cooking2to3minutesperside,addingadditionaloilifnecessary.Removefrompanandsetaside.

5.Returnskillettostovetopandincreaseheattomedium-high.Pureepeasinaminifoodprocessor.Addtopanwithparsleyandgarlic,andsautéfor3to4minutes.

6.Inabakingdish,layerredbellpepperandeggplantacrossthebottom,topwithpeamixtureand1⁄4cupgoatcheese.Topwithonion,fennel,andremainingcheese.

7.Bakeuncoveredfor20minutes.8.Servewarmorletcometoroomtemperatureorstoreinrefrigerator,andservecold.

SERVES4

Roasted

BroccoliwithGarlic-BasilOil

1headbroccoli2teaspoonsoliveoilSeasalt,totaste

basiloil:1clovegarlic1cupfinelychoppedbasil1tablespoonlemonjuice1tablespoonoliveoil1–2tablespoonswater

1.Preheatovento375degrees.2.Dicebroccoliintobite-sizepieces,andtosswitholiveoilandseasalt.Placeonasheetpanorinabakingdish,androastfor25minutes.Broccoliwillbedeepgreenwithslightlybrownededges.

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

4.Servebroccolidrizzledwithgarlic-basiloil.SERVES4

RoastedSweetPotatoes

withFriedSage

2largesweetpotatoes1tablespoonplus2teaspoonsoliveoilSeasalt,totaste1⁄8teaspoonnutmeg2tablespoonsfreshsage

1.Preheatovento400degrees.2.Leavingskinsonpotatoes,cutofftoughendsandsliceinhalflengthwise.Cutin1⁄4-inch-thickhalf-moonshapesandtosswith2teaspoonsoliveoil,adashofseasalt,andnutmeg.Placesweetpotatoslicesinasinglelayeronabakingsheet,androastfor25to30minutesoruntilslightlybrownedandtender.

3.Duringlastfewminutesofcooking,heatremaining1tablespoonoliveoilinasmallskilletovermediumheat.Placesageinpanandfryuntilcrispy,nomorethan30seconds.Removewithaslottedspoonontoapapertowel.Importantnote:makesuresageisperfectlydry,aswetnessontheleaveswillsplatterthehotoil.

4.Removesweetpotatoesfromovenandservegarnishedwithcrumbledfriedsage.

SERVES4

WhippedSweetPotatoSoufflé

11⁄2cups2percentcow’smilk2sprigsfreshsage3eggyolks1⁄4cupbrownriceflour1tablespoonmaplesyrup1cupsweetpotato,baked1tablespoongheeorbutter1tablespoonfreshsage,finelychopped1teaspoonseasalt6largeeggwhites

tip:Eggwhitescannotbebeateninabowlthatholdsfat,suchasplastic.Rather,aglass,copper,orstainlesssteelbowlwillenabletoeggstobebeatenintostiffpeaks.Waterinsidethebowlwillalsoprohibiteggwhitesfromstiffening,somakesuretocarefullywipedowntheinsideofthebowlpriortouse.

1.Preheatovento350degrees.Greasebottomandsidesof8(4-oz.)ramekins.Setaside.

2.Inasmallsaucepan,gentlywarmmilkwith2sprigsofsagefor10to12minutes.

3.Whilethemilkheats,whisktogethereggyolks,brownriceflour,andmaplesyrup.Whenmilkisready,tempereggyolksbyveryslowlypouringabout1⁄2cupofwarmmilkintotheeggmixture,stirringcontinuously.Pourthetemperedeggsbackintothesaucepanwiththeremainingmilk.Increaseheattomedium,andstiruntilthickened,2to3minutes.

4.Inamediumbowl,beatbakedsweetpotatowithghee,finelychoppedsage,andsalt.Whenmilkmixturehasthickened,removefromheat,andwhiskinwhippedsweetpotatountilsmooth.Coolcompletely.

5.Inadry,glass,stainlesssteel,orcopperbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintocooledsweetpotatomixture1⁄3atatime.Oncetheeggwhitesarecompletelyincorporated,spoonbatterintopreparedramekins,fillingeachramekin3⁄4ofthewayupthesides.Placeramekinsinahigh-sidedbakingdish,andplaceinovenwiththeovenrackextendedoutoftheoven.Pour

1inchofhotwaterintothebottomofthebakingdish.Bakesoufflésfor55to60minutesoruntilfirm.

6.Serveimmediately.SERVES6

RutabagaSmash

2rutabagaroots1headbroccoli1⁄4cuproughlychoppedparsley1⁄4cup2percentcow’smilk2clovesgarlic,peeled2teaspoonsgheeorbutterSeasalt,totaste

1.Peelrutabagaanddiceinapproximately1-inchpiecestoensureevencooking.Placeinapotwithcold,saltedwaterandbringtoaboil.Reduceheat,cover,simmerfor35minutes,oruntilrutabagaisfork-tender.

2.Bringasecondpotofwatertoaboil.Trimstemsoffbroccolianddiceintobite-sizepieces.Steam5to6minutes,untilbrightgreenandtender.Drainandsetaside.

3.Drainrutabagaandreturntopot.Useapotatomasherorforktomashrutabaga,andaddparsley,milk,garlic,butter,andsalt.Cook3to4minutes,untilbuttermeltsandflavorsincorporate,andfoldinbroccoli.

4.Servewarm.SERVES4

SweetPotatoHashwithTurkeySausage

6cupsslicedsweetpotatoes2teaspoonsghee1cupdicedonion1cupdicedgreenbellpepper2linksrawturkeysausage2teaspoonsoliveoilSeasalt,totaste1tablespoonmaplesyrup

1.Slicesweetpotatoesintomatchsticks,about2incheslongand1⁄4-inchthick.Placesweetpotatoesinalargepotofcoldwaterandbringtoaboil.Assoonasthewaterboils,drainandspreadsweetpotatoesoutonabakingsheetlinedwithakitchentowel,setasidetodry.

2.Heat2teaspoonsgheeinalargeskilletovermediumheat.Sautéonionandbellpepperfor3to4minutes,untiltender.Removeturkeysausagefromcasingsandaddtoonion.Cookfor5minutes,breakingapartwithaflatspatula.

3.Removesausageandvegetablesfrompanandsetaside.Addoliveoiltoskillet,andaddsweetpotatoes.Donotstirfor2minutessopotatoesbrownononeside.Flip,andletcookundisturbedfor2to3minutestobrowntheoppositeside.Addsausageandvegetablestothepanwithmaplesyrupandstirgently,justtocombine.

4.Servehot.SERVES6

SweetPotatoRagu

1smallonion2mediumcarrots2stalkscelery1largeparsnip2teaspoonsoliveoil1clovegarlic,minced3⁄4cuporganicsweetpotatopuree3tablespoonschoppedsage,divided1⁄2cupVegetableStock*Seasalt,totaste1cupRicePolenta*

1.Peelanddiceonions,carrots,celery,andparsnipsinto1⁄4-to1⁄2-inchdice.

2.Heatoliveoilinalargesautépanovermediumheat.Sautévegetables5to6minutesuntilvegetablesbegintosoften.

3.Addgarlic,sweetpotatopuree,2tablespoonssage,andstock.Seasonwithseasalt,totaste.

4.Bringtoaboil,reduceheattolow,andcookfor20to30minutes,stirringoccasionally.Finishedragushouldbecreamy,andallvegetablesshouldbefork-tender.

5.ServewarmontopofRicePolenta,andgarnishwithremainingsage.SERVES4

BrownRiceSalad

3⁄4cupbrownrice11⁄2cupswater2teaspoonsoliveoil1⁄2cupdicedcelery1tablespoonchoppedfreshsage

1tablespoonchoppedfreshsage1cupdicedshiitakemushrooms1cupdicedsilverdollarmushrooms1⁄4cupfinelydicedshallots2cupsarugula2tablespoonstoastedalmonds

1.Cookbrownriceinwateraccordingtopackageinstructions.Removefromheatandsetasidetocoolslightly.

2.Heatoliveoilinamediumskilletovermediumheat,andsautécelery,sage,mushrooms,andshallotsfor3to4minutes,untilvegetablesjustbegintosoften.

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

4.Servewarmorroomtemperature.SERVES4

ForbiddenBlackRiceRisotto

2teaspoonsoliveoil1⁄2cupfinelydicedwhiteonion1cupforbiddenblackrice2cupsVegetableStock*3⁄4cup2percentcow’smilk1⁄2teaspoonseasalt

1.Heatstockandmilkinasmallpotoverlowheat.2.HeatoliveoilinaDutchovenovermediumheat.Sautéonionandricefor3

to4minutes,stirringconstantly.

3.Addstockmixture,oneladleatatime,tothericeandonions.Seasonwithseasalt.Whentheliquidisabsorbed,addthenextladle.Repeatuntilalltheliquidhasbeenused;thisprocesswilltakeabout45minutes.

4.Servewarm.SERVES4

HerbedQuinoa

1cupquinoa1cupVegetableStock*1cupwater1tablespoonfreshrosemary1tablespoonfreshthyme1tablespoonfreshparsley1⁄2teaspoonlemonzest2tablespoonsflaxseeds

1⁄4cupcrumbledfetacheese

1.Combinequinoa,stock,andwaterinapot.Bringtoaboil,reduceheat,andsimmerfor10to12minutes.Whenquinoaisdone,allthewaterwillbeabsorbed,andquinoawillbesoftandtender.

2.Fluffcookedquinoawithafork,andtosswithremainingingredients.Servewarm.

SERVES4

Crisp-TenderVegetableQuinoa

1smallheadbroccoli1bunchbroccolini1(4-inch)piecelemongrass

1(4-inch)piecelemongrass1cupquinoa2cupswater2teaspoonsoliveoil1redbellpepper,diced1tablespoonlemonzestSeasalt,totaste

1.Bringalargepotofwatertoaboil.Chopbroccoliandbroccoliniintobite-sizepieces,dropintowater,andcookfor3minutes.Removewithaslottedspoon,andplaceinanicebathtostopthecookingprocess.Drainandsetasideonakitchentowel.

2.Bruiselemongrassbyhammeringwiththebackofyourknife,justuntilaromatic.Bringquinoaandwatertoaboilwithapinchofsalt,andreduceheattosimmer.Addlemongrasstothequinoa,andletcook12minutes.

3.Heatoliveoilinalargeskilletovermediumheat,andsautébellpepperfor3to4minutes.Addbroccoliandbroccolini,andsautéanadditional2to3minutes.Vegetablesshouldbecrisp-tenderandremainbrightlycoloredwhenfinishedcooking.Removelemongrassfromcookedquinoa.Tossvegetableswithquinoaandlemonzest,addingseasalt,totaste.

4.Servewarmorcold.SERVES6

MintandRedPepperTabbouleh

2cupsdicedredbellpepper3tablespoonsplus2teaspoonsoliveoil,dividedSeasalt,totaste4cupstornkale

4cupstornkale1cuprawquinoa2cupswater1tablespoonlemonjuice1tablespoonlemonzest2clovesgarlic,minced2cupsparsleyleaves3⁄4cupmintleaves

1.Preheatovento400degrees.2.Dicepeppersinto1⁄2-inchpieces,andtosswith2teaspoonsoliveoilandadashofseasalt.Placeinasinglelayeronabakingsheetandbake10minutes.

3.Inthemeantime,drizzle2teaspoonsoliveoiloverkaleonabakingsheetandsprinklewithseasalt.Afterthepeppershavecookedfor10minutes,putthekaleintheovenaswell.Bakeforanadditional12minutes,untilkalepiecesarecrispyandpeppersaretender.Removevegetablesfromovenandsetaside.

4.Combinequinoaandwaterwithadashofseasalt.Bringtoaboil,cover,reduceheat,andsimmerfor10minutes.Removefromheatandletsit,covered,foranadditional4to5minutes.Fluffwithaforkandsetasidetocool.

5.Whiskremainingoliveoil,lemonjuiceandzest,andgarlicinthebottomofalargebowl.Tosswithparsley,mint,peppers,cookedquinoa,andkaleuntildressingisevenlydistributed.

6.Serveroomtemperatureorchilled.SERVES6

PotatoGratinwithRosemary-WalnutCream

2largewhitepotatoes(NSsubstitutesweetpotatoes)1⁄2cup2percentcow’smilk1tablespoonbutter2tablespoonsfreshchoppedrosemary

1⁄4cupwater1⁄2cupchoppedwalnutsSeasalt,totaste1cupshreddedmozzarellaorGruyerecheese

1.Preheatovento375degrees.2.Scrubpotatoes,andthinlysliceinto1⁄4-inch-thickrounds.Placeinabowlofcoldwaterandsetaside.

3.Inasmallsaucepan,bringmilk,butter,rosemary,andwatertoasimmerovermediumheat.

4.Inafoodprocessor,pulsewalnutsuntilcrumbled.Graduallydrizzleinhalfofthehotmilkmixture,andpureeuntilthemixtureisasthickasaheavycream.Addseasalt,totaste.

5.Drainpotatoesfromwater,andsetonakitchentoweltodry.Spoonasmallamountofwalnutcreaminthebottomof4(12-oz.)ramekins.Topwithalayerofpotato,followedbywalnutcreamandshreddedcheese.Repeatuntilthelayersofpotatohavereachedthetopoftheramekins,andfinishwithcreamandcheese.Pourremainingmilkmixtureevenlyovereachramekin,andbakefor30to35minutesuntilhotandbubbling.

6.Servewarm.SERVES4

CreamyRicePolenta

1⁄2cupbrownricefarina1teaspoondryparsley1⁄4cupmozzarellacheese2teaspoonsoliveoil

2teaspoonsoliveoil1⁄2teaspoononionpowder

1.Cookbrownricefarinaaccordingtopackageinstructions.Twominutesbeforefarinaisfinishedcooking,addremainingingredients,stirringconstantly.

2.Serveimmediately.SERVES2

tip:Iffarinaisreadybeforetherestofyourmealandbecomestoothick,simplyaddwarmwater1tablespoonatatimeuntildesiredconsistencyisachieved.

S

Snacks

CheeseToastNS SummerSquashSalsaNS CruditésandCreamyGoatCheeseDipNS NavyBeanHummusNS FlaxCrackersNS CurriedEggSaladNSFarmerCheeseandBeet-EndiveCupsNS MarinatedMozzarellaBallsNSSpicyRosemary-NutMixNS BroccoliniwithCrispyWalnutBaconNS CrispySpringVegetableCakesNS RoastedCauliflowerBruschettaNS HomemadeApplesauce TropicalFruitSaladwithMintandLimeDressingNS PearandAppleChips BakedGrapefruit GrilledPineapplewithChocolateSyrupAlmond-ButterRiceCakeswithMiniChipsNS Carob–WalnutButter–StuffedFigsNS

nackstendtobethemostdifficultplaceformostpeopletogetcreativeandcomeupwithnewideasthatarenotoverlycomplicated.Hopefullyyouwill

comeacrossafewnewoptionsthatwillmakesnackingeasier,tastier,andhealthier.Therearealsoafewsnacksthattranslatewellasappetizersifyoulikeentertainingorhavealittleextratimetopreparesomethingspecial.

CheeseToast

2slicesspeltbread1clovegarlic,halved2teaspoonsoliveoil

2teaspoonsoliveoil2thinslicesfreshmozzarellacheese1⁄2teaspoondriedoregano1tablespoonchoppedfreshbasil

1.Preheatbroilertohighestsetting.2.Lightlytoastbread,andrubhalvedgarlic,cut-sidedown,ontoast.Drizzlewitholiveoil,topwithmozzarellacheese,andgarnishwithoregano.

3.Placeunderbroilerfor1to2minutesoruntilcheeseismeltedandbubbling.Keepaneyeonthetoastsothecheesedoesnotburn.

4.Garnishwithbasil.Servewarm.SERVES2

SummerSquashSalsa

2teaspoonsoliveoil1cupdicedsweetonion1largegarlicclove,minced1largeparsnip,peeled2mediumsummersquash1cupbutternutsquashpuree1⁄2cupVegetableStock*1tablespoonchoppedfreshsageSeasalt,totaste

1.Heatoliveoilina2-quartpotovermediumheat.Sautéonionandgarlicfor8to10minutes.

2.Diceparsnipsandsummersquashinto1⁄2-inchcubes.Addtoonionsandgarlicandsautéuntiltender,about10minutes.

3.Addbutternutsquashpuree,stock,andsage.Bringtoagentleboil,reduceheat,andsimmer5minutes.

4.Seasonwithseasaltandserveasawarmsalsaorletcoolinrefrigeratorandservechilled.

SERVES4

CruditésandCreamyGoatCheeseDip

dip:4ouncessoftgoatcheese2tablespoonschoppeddill2teaspoonsagave1⁄22teaspoonseasalt1tablespoonlemonjuice1tablespoonnonfatcow’smilk

crudites:BabycarrotsRawbroccolifloretsRedandorangebellpeppers

1.Whiskalldipingredientsinabowluntilsmoothandseasoningsarefullyincorporated.

2.Spoonintoaservingdish,andplatewithvegetables.SERVES4

NavyBean

Hummus

11⁄2cupsnavybeans,cookedanddrained1⁄2cupchoppedfreshbasil2tablespoonschoppedfreshparsley1clovegarlic,minced2teaspoonsoliveoil1tablespoonwalnuts1teaspoonlemonzest

1.Putallingredientsinafoodprocessororaminichopperandpureeuntilsmoothandcreamy.

2.ServewithFlaxCrackers*orcrudités.SERVES4

FlaxCrackers

1cupgroundflaxseeds2⁄3cuphotwater1⁄4teaspoonseasalt1⁄2cupfinelygroundwalnutsNonstickcookingspray

1.Combineflaxseedswithwater,stir,andsetasidefor15minutes.2.Preheatovento200degrees.3.Theflaxmixturewillbecomethickandgoopy.Addremainingingredients,stirringtocombine.Batterwillbeslightlythickerandshouldholdtogetherwellatthispoint.

4.Coverabakingsheetwithparchmentpaperandpourflaxmixtureontothecenterofthesheet.Sprayanoffsetspatulawithcookingsprayorcoatwitholiveoiltohelpyouspreadtheflaxmixturewithoutsticking.Trytospreadthemixtureinathinlayerasevenlyaspossibleacrossthewholebakingsheet.

5.Bakefor2hours,flippingoncehalfwaythrough.Oncebaked,crackerswillbestiffandcrunchy.Removefromovenandletcoolafewmomentsbeforebreakingintopieces.Servewarmorroomtemperature.

6.Oncefullycooled,storeinacool,dryplacefor2to3days,orinthefreezerforupto1month.

SERVES4

Curried

EggSalad

4largeeggs1⁄2teaspoondriedmustard1tablespoonchoppedfreshparsley1⁄4teaspoonseasalt1⁄2teaspooncurrypowder1⁄8teaspoonturmeric2teaspoonsoliveoil2teaspoonslemonjuice

1.Placeeggsinasaucepan,andcoverwithcoldwater.Bringtoaboil,andturnofftheheat.Setatimerfor14minutes,andwhendone,rinseeggsundercoldwater.Peeleggs,chop,andplacetheminalargebowl.

2.Addremainingingredientstothebowl,andtosstocombine.3.Serveoncelerysticksorbetweentwopiecesofbrown-ricetoast.

SERVES4

FarmerCheeseandBeet-EndiveCups

2mediumorangebeets2mediumredbeets2teaspoonsoliveoil1⁄4cupfarmercheese1⁄4cupchoppedwalnuts1teaspoonlemonjuiceSeasalt,totaste2headsofendive

1.Preheatovento400degrees.Lineabakingsheetwithtinfoilandsetaside.2.Trimtopsandbottomsofforangeandredbeets,andscrubclean.Drizzlebeetswitholiveoilandroastfor60to65minutesoruntileasilypiercedwithaknife.

3.Letbeetscoolfor10minutes,thencarefullyremoveskinwithaparingknifeanddiceinto1⁄2-inchcubes.Tossintoabowlwithfarmercheese,walnuts,andlemonjuice.Seasontotastewithseasalt.

4.Wash,dry,andseparateendiveleaves.Spoonabout2teaspoonsoffillingontoeachendiveleaf.

5.Serveimmediatelyorchill,covered,intherefrigeratoruntilreadytoserve.SERVES4

tip:Store-boughtprecookedbeets—eithercannedorinvacuum-sealed

packagesintheproducedepartment—canbeusedinthisrecipe,butbeetsfromacantendtoloseagreatdealofflavorandsweetness.

MarinatedMozzarellaBalls

1⁄2cupextravirginoliveoil1teaspoonlarge-grainseasalt1teaspooncrushedredpepperflakes2clovesgarlic,minced2tablespoonschoppedbasil1poundfreshmozzarellaballs

1.Whiskoil,salt,pepperflakes,garlic,andbasilinamedium-sizebowlsothateverythingisincorporated.Addmozzarellaballs,tosstocoat,andrefrigerateforatleast2hours.

2.Removefromrefrigerator15minutesbeforeserving,toallowoiltocometo

roomtemperature.

3.Mozzarellaballswillkeepintherefrigeratorforupto1week.SERVES4

tip:Ifyoucannotfindindividuallyportionedminiaturemozzarellaballs,buyonelargeballoffreshcheeseandcutinto1-to2-inchpiecesasasubstitute.

SpicyRosemary-NutMix

2tablespoonsfreshrosemary1teaspoonredchilipowder1⁄2teaspoonsalt1tablespoonmaplesyrup2teaspoonsghee1cupblackwalnuts,quartered

1cupblackwalnuts,quartered1⁄2cupchoppedmacadamianuts1⁄2cupcrushedalmonds

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

3.Storeinacool,dryplaceforupto1week.SERVES6

BroccoliniwithCrispyWalnutBacon

2tablespoonsmaplesyrup1teaspoongroundginger1⁄2cupfinelychoppedwalnuts2bunchesbroccolini2teaspoonsoliveoil5slicesnitrate-/preservative-freeturkeybacon

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

4.Slicebaconlengthwiseandthenintothirds.Wrapbaconaroundeachspearofbroccolini,andplaceonawirerack.Repeatuntilallbroccoliniiswrapped.

5.Placewirerackonabakingsheet.Spoonthemaple-walnutmixtureoverbacon.

6.Bakefor10to12minutesonmiddlerackuntilwalnutsaretoastybrown,baconiscookedandcrispy,andbroccoliniisbrightgreenwithslightlybrownedbottoms.

7.Servewarm.SERVES6

CrispySpring

VegetableCakes

1cupgratedceleriac(celeryroot)1cupgratedfennel2tablespoonsgratedonion2cupsfinelychoppedkale1⁄2teaspoonlemonzest1tablespoonchoppedsage1largeegg2tablespoonsbrownriceflour1⁄3cupbreadcrumbs*2teaspoonsoliveoil

1.Placeceleriac,fennel,andonioninabowl.Addkale,lemonzest,sage,egg,flour,andbreadcrumbs.Tosstocombine.

2.Heatoilinaskilletovermediumheat.Usea13⁄4-inchicecreamscoopforperfect-sizeportions(youcanalsousea1⁄4-cupmeasurerifyoudonothaveanicecreamscoop),spooningvegetable-cakemixtureintothepanabout1to2inchesapartfromeachotherforevencooking.Letcook2to3minutes,flip,andcookanadditional2to3minutesontheotherside.

3.Serveimmediately.SERVES4

tip:Coolandrefrigeratecakestoeatforasnackorbreakfasttoppedwithapoachedorfriedegg.

RoastedCauliflower

Bruschetta

11⁄2cupscauliflowerflorets2clovespeeledgarlic1tablespoonoliveoil,dividedSeasalt,totaste2cupschoppedspinach1⁄4cupcrumbledfetacheese3slicesbrownriceorspeltbread,toasted

1.Preheatovento400degrees.2.Spreadcauliflowerandgarlicinasinglelayeronasheetpan.Drizzlewitholiveoilandseasalt(donotsalttooheavilybecausefetacheeseissalty).Roastfor30minutes,untilcauliflowerissoftandgoldenbrownaroundtheedges.

3.Tosshotcauliflowerwithspinachinabowltowiltthespinachslightly.Rubroastedgarlicontoastandslicetoastinquarters.

4.Addfetacheesetocauliflowermixtureandspoonevenlyovertoasttoserve.SERVES2

HomemadeApplesauce

2RedDeliciousorganicapples2GrannySmithorganicapples1⁄2cupapplejuice1⁄2cup(freshorfrozen)organiccranberries1–2tablespoonsagave

1.Peelapplesanddiceinto1-inchcubes.2.Combineapples,applejuice,andcranberriesinasaucepanovermediumheat.Add1tablespoonagavetostart,butdependingonthetartnessoftheapplesandcranberries,anadditionaltablespoonmaybeneeded.Cookfor30minutesoruntilapplesnolongerholdtheirshape.

3.Stiroccasionally,removefromheat,andservewarmorchilled.SERVES6

TropicalFruitSaladwithMintandLimeDressing

1⁄2cupdriedcranberries2cupsfreshcherries1papaya1pineapple2organicmangoesZestandjuiceof2limes1teaspoonagave1⁄2cupfinelychoppedmintleaves

1.Placedriedcranberriesinasmallbowl.Coverwithhotwaterandsteepfor10minutes,torehydrate.

2.Peelanddicepapaya,pineapple,andmangointo1⁄2-inchpiecesandtossinalargeservingbowlwithfreshcherries.

3.Straincranberriesfromwater,andgentlypatdryonakitchentowel.Addtoservingbowl.

4.Whisklimezest,juice,agave,andmintleaves,andpouroverfruitsalad.

5.Tossandservechilled.SERVES6

Pearand

PearandAppleChips

2Boscpears2Bartlettpears2Braeburnapples

1.Preheatovento225degrees.Line2bakingsheetswithparchmentpaperandsetaside.

2.Slicepearsandapplesinroundsasthinlyasyoucan,oruseamandolintohelpyou.Lineslicedfruitinasinglelayeronpreparedbakingsheets.

3.Bakefor2hours,flippingfruithalfwaythroughcooking.4.Letcoolcompletelyandserve.

SERVES4

BakedGrapefruit

2rubyredgrapefruits,halved2teaspoonshoney

1.Preheatovento400degrees.2.Trimtheroundedbottomofeachgrapefruithalftocreateastablebase.Placeonabakingsheet,fleshsideup.

3.Drizzleeachhalfevenlywithhoney.4.Bakefor5to6minutes,andthenbroilfor1to2additionalminutes,untiltheedgesofthegrapefruitarebrowned,thefruitishot,andthetoppingisbubbling.

5.Servewarm.SERVES4

Grilled

GrilledPineapplewithChocolateSyrup

2teaspoonslightoliveoil1freshpineapple1⁄4cupChocolateSyrup*

1.Preheatagrillpanovermediumheat.Brushwithoiltocreateanonsticksurface.

2.Removeouterlayerofpineapple,core,andsliceinto1⁄2-inch-thickrounds.3.Brushonesideofpineappleroundswithchocolatesyrup,andplacesyrup-sidedownonthegrillpan.Letcook2to3minutes,andbrushtheoppositesidewithchocolatesyrup.

4.Flipandgrillanadditional2to3minutes.5.Servewarm.

SERVES4

Almond-ButterRiceCakeswithMiniChips

4tablespoonsalmondbutter2ricecakes1banana2tablespoonsminidarkchocolatechips1teaspoonhoney

1.Spread2tablespoonsalmondbutteroneachricecake,andtopeachwithslicesfrom1⁄2banana,1tablespoonchocolatechips,and1⁄2teaspoonhoney.

SERVES2

Carob–WalnutButter–StuffedFigs

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

1.Slicefigsinhalffromstemtobase,andsetaside.2.Inafoodprocessor,combinewalnuts,pecans,CarobExtract™,andoliveoil,

andpuree.Astheprocessorisrunning,drizzleinhotwatersothatthemixtureformsathickpastesimilarinconsistencytonaturalpeanutbutter.Seasonwithseasalt,totaste.

3.Spoonabout1teaspoonnut-buttermixtureovereachfighalfanddrizzlewithextraCarobExtract™ifdesired.

SERVES2

A

DrinksandBeverages

CoolingChamomileIcedTeaNS SweetBasilandGingerTeaNS MatchaMojitoTeaNS IcedChaiCoffee TropicalKaleSmoothie Kale,Carrot,andGingerAppleJuiceNS CreamyBanana–NutButterSmoothieNS BerryBonanzaSmoothieNS

nytimeyoustartanewdietplan,itisnicetohavealotoftasteandflavoroptionsavailabletoyou,especiallywhenyouarejustgettingstarted.This

willhelptoadddiversitytoyourdayinasimpleandtastyway.Plus,thereareplentyofuswhohavearoutineofdrinkingcoffeeorblackteaorsoda,andthesebeveragesuggestionscanhelptosubstitutefortheoldhabitsyouaretryingtokick.Includedherearesmoothies,whichcanspiceupyoursnackorbreakfastroutine,ormaybeevenreplacethatmilkshakethatbecomestemptingduringthehot,summermonths.

CoolingChamomileIcedTea

4cupswater

4cupswater1⁄2cupslicedpeaches1cupmintleaves4chamomileteabags1⁄4cuppeachnectar

1.Bringwatertoagentleboil,andremovefromheat.Addpeaches,mintleaves,andteabags,andsteepfor4to5minutes.

2.Removeteabags,andletcoolinrefrigeratoruntilchilled,about1hour.3.Addpeachnectar,stir,andserveoverice.

SERVES4

SweetBasilandGingerTea

4cupswater1(2-inch)pieceginger,roughlychopped1⁄4cuptornbasilleaves1teaspoonagavenectar

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

SERVES2

MatchaMojitoTea

6cupswater1cupfreshmintJuiceandzestof1lime2teaspoonsmatchapowder1tablespoonhoney

1.Heatwateruntilitisalmostataboil.Addmintandlimejuiceandzest,andletsteep,covered,for5minutes.

2.Spoonmatchapowderintoaheat-safeglasspitcher,andgraduallypourwatermixtureoverthematcha,whiskingcontinuously.Strainthemintandzestoutofthetea.

3.Addhoneyandserve.SERVES4

featuredingredientmatcha

Matchaisapowderedformofgreentea.Oncetealeavesaresun-dried,theyarefinelygroundandwhiskedintonot-yet-boilingwater.MatchawasoriginallyusedasaceremonialteainJapan,andhasjustrecentlybecomeapopulartrendintheUnitedStates.Becausedrinkingmatchameansingestingallofthetealeafinsteadofwhatissteepedfromtheleaves,youareconsumingagreatlyincreasedamountofantioxidants.Matchacanalsobeusedinbakedgoodssuchascookiesandcakes.

IcedChaiCoffee

5cupspreparedcoffee(NSsubstitutemix3tablespoonsCarobExtract*into5cups2percentcow’smilk)1wholeclove1⁄8teaspoongroundnutmeg1⁄4teaspoondriedginger

1⁄8teaspoongroundcardamom2tablespoonsagave1⁄2cup2percentcow’smilk,ormore,totaste

1.Pourpreparedcoffeeintoasaucepanwiththecloves,nutmeg,ginger,cardamom,andagave.

2.Warmingredientsovermedium-lowheatfor8to10minutes,stirringoccasionally.Removeanddiscardclove.Removemixturefromheat,andletcool.Placeintherefrigeratoruntilcold,about1hour.

3.Oncechilled,pourintoalarge,glasspitcher,andaddmilk(addadditionalmilktosuityourpreference),andserveovericeinchilledglasses.

SERVES4

TropicalKaleSmoothie

1cupfrozen,dicedpineapple1⁄3cupfrozen,dicedpeach1⁄2frozenbanana1⁄4cupfrozenkale3⁄4cup2percentcow’smilk2teaspoonsagave2tablespoonsProteinBlend™Powder—TypeB*

1.Placeallingredientsinablender,andblenduntilsmooth,oruseanimmersionblender.

2.Servechilled.SERVES4

Kale,Carrot,andGingerAppleJuice

1bunchkale1⁄2lemon4largecarrots,peeled4apples1(3-inch)piecefreshginger

1.Washanddryvegetables.Cutofftoughendsofthekaleandcarrots,andpushkale,lemon,carrots,apples,andgingerthroughjuiceroneatatime.

2.Stirtogetherandenjoy.SERVES4

tip:Vegetablejuiceswillkeepintherefrigeratorforupto3days,butprovidethebestnutritionalvaluewhenconsumedimmediatelyafterjuicing.

CreamyBanana–

NutButterSmoothie

1frozenbanana1teaspoonagave2tablespoonsProteinBlend™Powder—TypeB*1cup2percentcow’smilk1⁄4cupfrozenmango1tablespoonflaxseeds11⁄2tablespoonsalmondbutter

1.Combineallingredientsinafoodprocessorandblend,oruseanimmersionblender.Foreasierblending,addliquidtothefoodprocessorfirst.

2.Servechilled.SERVES2

Berry

BonanzaSmoothie

1⁄2cupraspberries1⁄2cuppineapple3⁄4cupblueberries1cuptornkale1cups2percentcow’smilk2tablespoonsalmondbutter2teaspoonsagave2scoopsProteinBlend™Powder—TypeB*

1.Combineallingredientsinablender,andblenduntilsmooth.Pourinto2glassesandservecold.

SERVES2

W

Desserts

Deep-ChocolateBrowniesNS Cherry-ChocolateFondueNS ChocolateSaltedNutClustersNS CreamyBerryRicotta Cocoa-DustedChocolateTrufflesNSFigBars Almond-CranberryBiscottiNS ChocolateChipCookiesNSBlueberryCrumble Apple-AcaiCharlotte Carrot-PineappleCake MatchaCakewithChocolateFrostingNS Upside-DownAlmondCakewithApricotGlazeNS MilletCrěpeswithRaspberryChutneyandChocolateSyrupNSBanana-BasedIceCream:4Ways GingerRicePuddingNS

hatisacookbookwithoutdesserts?Thebestwaytosticktoanykindofdietistohaverealisticoptionsforindulgingyoursweettoothonceina

while.Althoughtheserecipessoundindulgent,theyarewrittentobeashealthfulaspossiblewhilestillfeelinglikeasatisfyingdessert.Wheneverpossibleuseagaveormolassesassweeteners,includeallowablegrains,limitfats,andfeelfreetousechocolate.

Deep-ChocolateBrownies

2⁄3cupbrownriceflour1⁄3cupmilletflour1⁄3cuparrowrootstarch3tablespoonscocoapowder1⁄2teaspoonseasalt2ouncesmelted100percentdarkchocolate,shaved3tablespoonswarmwater3largeeggs

1⁄4cupapplesauce4tablespoonsghee,softened1⁄2cupagave1⁄2cupallergy-freechocolatechipsNonstickcookingspray

1.Preheatovento350degrees.Greasean8″x8″bakingdishwithnonsticksprayandsetaside.

2.Inalargebowl,combineflours,arrowrootstarch,cocoapowder,andseasalt.Setaside.

3.Inaseparatebowl,combineshavedchocolateandwarmwater,whiskinguntilthechocolatefullymelts(add1moretablespoonofwaterifnecessary).Whiskineggs,applesauce,butter,andagave.Addthechocolatemixturetothedryingredientsandstirtocombine.

4.Pourintopreparedpan,andbakefor30minutesoruntilacaketesterortoothpickisinsertedinthebrowniesandcomesoutclean.

5.Removebrowniesfromtheoven,andturnofftheheat.Pourchocolatechipsoverthetopofthebrownies,andplacebackintotheovenfor2to3minutes.Useanoffsetspatulatospreadmeltedchipsevenlyacrossthetopofthebrownies.Letcoolfor10minutes.

6.Sliceandserve.Brownieswillstayinacool,dryplaceovernightorinthefreezerforupto1month.

SERVES8

tip:Lightoliveoilcanbesubstitutedhere.

featuredingredientagavenectar

Agaveisanaturalsweetenerderivedfromtheagaveplant,commonlyfoundinthesouthwesternareasofAmericaandinMexico.Agaveismostknownforitsroleasthebaseingredientoftequila.Itcanbeusedinbakingandcookinginplaceofsugar;howevertheagave-to-sugarratioisnot1:1becauseitisaliquid.Agavehasamildtasteakintothatofhoney,butmuchlessnoticeable.

Cherry-ChocolateFondue

fondue:2ounces100percentdarkchocolate2tablespoonsagave1cupcherryjuice1tablespooncherryjam2teaspoonsghee

2teaspoonsghee1cupdicedpineapple1cupdriedapricot1cupslicedapples

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

3.Servewithfruitfordipping.SERVES6

ChocolateSaltedNutClusters

1cupwholealmonds1⁄2cupquarteredwalnuts1⁄2cuphalvedmacadamianuts2teaspoons

blackstrapmolasses1teaspoonagave1⁄2cupchocolatechips1teaspoonlarge-grainseasalt

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

3.Inasmallsaucepan,heatmolassesandagavefor30secondsoverlowheat,justuntilmelted.Drizzleovernutsandtoss.Verygently,spoonabout1tablespoonnutclustersontoawirecoolingracksetoverabakingsheet(ifyoudonothaveawirecoolingrack,youcanspoonthesameamountintominicupcakepanscoatedwithnonstickspray).Placewirerackorcupcakepanintheovenfor8to10minutes.

4.Removeandletcool.Oncecool,placeinfreezerforatleast10minutes.5.Meltchocolateinadoubleboiler.Notethatwaterinthedoubleboilershouldnevertouchthebaseofthetoppantopreventburning.

6.Removenutclustersfromthefreezer,andspoonmeltedchocolateoverthetop.Sprinkleevenlywithseasalt,andfreezeforanadditional10minutes.

7.Servecoldorroomtemperature.Keepinanairtightglasscontainerforupto1weekorfreezefor1month.

SERVES6

CreamyBerryRicotta

16ouncesorganic,part-skimricottacheese1⁄8teaspoongroundnutmeg1teaspoonlemonzest2teaspoonsagave1⁄4teaspoonseasalt3⁄4cupslicedbananas3⁄4cupslicedstrawberries1.Inamedium-sizebowl,stirtogetherricottacheese,nutmeg,lemonzest,agave,andseasalt.

2.Usestrawberriesandbananatodip,orstirintoricottamixture.SERVES4

Cocoa-DustedChocolateTruffles

8ounces100percentdarkchocolate2⁄3cupagavenectar1⁄2cup2percentcow’smilk1⁄8teaspoonlarge-grainseasalt1⁄4cupbutterorghee3tablespoonscocoapowder

1.Shavechocolateandplaceinamediumbowl.Warmagavenectar,milk,andsaltinasaucepansetoverlowheat.Pourmilkmixtureoverchocolate,whiskingcontinuouslyuntilmixturebecomessmooth.

2.Letthemixturecometoroomtemperature,covertightly,andrefrigerateuntilchocolateisfirm,about2to3hours.

3.Usingatablespoonormelonballer,scoopouttruffles,androllintoballs(slightlysmallerthangolfballsize).Gentlyrollincocoapowderandrefrigerateuntilserving.

4.Storeinanairtightcontainerintherefrigeratorforupto1week.SERVES6

FigBars

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

topping:1⁄2cupfigjam1⁄2cupdriedfigs,cutinto1⁄2-inchdice1⁄4cupagave2eggs,slightlybeaten1eggwhite2teaspoonslemonzest1⁄8teaspoongroundnutmeg1⁄8teaspoongroundginger1⁄8teaspoongroundcloves2tablespoonsbrownriceflour

1.Preheatovento350degrees.Greasea9″x11″bakingdish,andsetaside.

2.Combineflours,bakingpowder,andseasaltinalargebowl,andsetaside.3.Whiskwholeeggswithghee,andaddtoflourmixture,mixinguntilsmoothandfreeoflumps.

4.Inaclean,dry,glassbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintobatter,1⁄3atatime.

5.Pourbatterintopreparedbakingdish,andbakefor12to15minutes,untilbatterbeginstofirm.

6.Whilebarscook,combinealltoppingingredientsinalargebowl,mixinguntilwellcombined.

7.Removebarsfromoven,andspoontoppingmixtureevenlyoverpar-cookedbars.Returntotheoven,andbakeanadditional35to40minutesoruntilacaketestercomesoutclean.

8.Servewarmorroomtemperature.Barswillkeepinacool,dryplacefor1to2days,orinfreezerforupto1month.

SERVES12

Almond-CranberryBiscotti

3⁄4cupdriedcranberries1cupamaranthflour11⁄2cupsbrownriceflour,plusmoreforrolling3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1cupsliveredalmonds3largeeggs1teaspoonlemonzest1⁄3cupagave1⁄3cupapricotjam1⁄2cupchocolatemorsels(optional)1.Preheatovento350degrees.Linean11″x17″bakingsheetwithparchmentpaper

andsetaside.

2.Inasmallbowl,pourhotwaterovercranberriestorehydratethem;letsteepfor10minutes.

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

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

5.Gatherdoughintoaballandplaceonflouredworksurface.Gentlyrolldoughwithhandsintoalong,flatlog,aboutthelengthofyourbakingsheet.Placeonpreparedbakingsheetandbakefor30minutes.Removefromovenandletcool5minutes.Atthispoint,thecookiewillhavethetextureofsoftbread.Cutbiscottionthebiasinto3⁄4-inchslices,usingaserratedknife.Placeeachsliceflatonthebakingsheetandbakeforanadditional25minutes,flippingoncehalfwaythroughbakingsothatcookiesaredryandcrunchyallthewaythrough.

6.Removefromovenandletcoolonawirerack.Ifusing,heatchocolatemorselsoveradoubleboileruntilmeltedandsilky.Spoonchocolateoverhalfofeachcooledbiscotti,andletthechocolatecoolagain.

7.Serveatroomtemperature.Storeinacool,dryplaceovernightorinfreezerforupto1month.

SERVES12

ChocolateChipCookies

1⁄2cupspeltflour1⁄2cupoatflour1teaspoonseasalt1⁄2teaspoonbakingpowder1⁄2teaspoonbakingsoda1⁄2cupghee,softened1⁄2cupagave1tablespoonmolasses1teaspoonvanilla1⁄2cupchocolatechips1.Preheatovento350degrees.Lineabakingsheetwithparchmentpaperandsetaside.

2.Inalargebowl,mixflours,bakingpowder,andbakingsoda.3.Inaseparatebowl,beatsoftenedgheewithagave,molasses,andvanillauntilsmoothandcreamy.

4.Addgheemixturetoflourmixtureandstirjustuntilcombinedandfreeoflumps.Stirinchocolatechips,andspooncookiedoughbythetablespoon2inchesapartonpreparedbakingsheet.

5.Bake12minutesinthecenterrackoftheovenuntilcookieshavegolden-brownedgesandaresoftbutfirmtothetouch.

6.Letcoolonawirerackoreatwarm.Cookiesstayinacooldryplacefor1to2daysorinthefreezerupto1month.

SERVES12

BlueberryCrumble

crust:1⁄3cupmilletflourplusmoreforrolling2⁄3cupbrownriceflour1⁄2teaspoonseasalt3tablespoonscoldbutter4–5tablespoonsicewater

filling:1teaspoonlemonzest1⁄4teaspoonseasalt1⁄4teaspoonnutmeg1⁄3cupagave1⁄4teaspoonginger2cups(freshorfrozen)blueberries

topping:1⁄4cupfinelychoppedwalnuts1⁄4cupbrownriceflour2tablespoonsbutterorghee1tablespoonagave

1.Preheatovento350degrees.

2.Inalargebowl,combinefloursandseasalt.Cutcoldbutterintosmallpiecesandaddtoflourmixture.Usingacrossingmotionwithtwobutterknivesorapastrycutter,incorporatebutterintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untildoughcomestogetherbutisnotsticky.Gatherdoughinyourhandsandkneaduntilitbecomessmoothandpliable,usingmoreflourifneeded.Smallpiecesofbuttershouldstillbevisible.Coverdoughwithplasticwrapandrefrigerate1hour.

3.Onaflouredsurface,rolloutdoughintoa12-inchcircle.Carefullyliftintoa9”piedish,usingaspatulatohelpyou.Donotbediscouragedifitfallsapart;justpushdoughtogether.Setaside.

4.Inalargebowl,stirtogetherfillingingredientsjustuntilcombined.Spoonintopiedish.

5.Maketoppingbycombiningwalnutsandbrownriceflourinalargebowl.Useyourfingerstoincorporatethebutterintothedough.Stirinagaveandsprinkleontopofblueberryfilling.

6.Bakefor25to30minutes.SERVES4

Apple-AcaiCharlotte

1teaspoongheeorbutterplusmoreforgreasing1teaspoonlightoliveoil2cupsdicedapples1⁄4cupdriedacaiberries1⁄4cupdry-toastedblackwalnuts3eggs1tablespoon2percentcow’smilk8slicessproutedwheatbread,toasted

1.Preheatovento350degrees.Greasesidesandbottomof2(12-oz.)ramekinsandsetaside.

2.Heatgheeandoliveoilinamediumskilletovermediumheat.Addapples,acaiberries,andwalnuts,andcook5minutes.Setaside.

3.Whiskeggsandmilkinalarge,flat-bottomedbowl,andsetaside.

4.Cut6toastslicestofitthebottomofpreparedramekins.DipslicesofbreadintheeggwashasifmakingFrenchtoast.Linethebottomandedgesoframekinswiththeegg-soakedbread.

5.Divideapplemixturebetweenramekins,andtopeach1pieceoftoastsoakedineggwash.

6.Bakefor35minutesoruntilgoldenbrown.7.Servewarm.

SERVES2

tip:Ifyoucannotfinddriedacaiberries,driedcranberriesmaybesubstitutedinthisrecipe.

featuredingredientacai

Acai,atinyberrythatisdeeppurpleincolorandonlyaboutaninchlong,iscultivatedfromanacaipalmtreeinCentralandSouthAmerica.Likeotherberries,acaiisrichinantioxidantsandflavor.

Carrot-PineappleCake

3tablespoonsghee(meltedandcooled)plusmoreforgreasing1cupshreddedcarrot3⁄4cupdicedpineapple1cupbrownriceflour1cupmilletflour

1⁄4cuparrowrootstarch3teaspoonsbakingpowder1teaspoonsalt1⁄4teaspoongroundnutmeg2largeeggyolks1cupfinelychoppedwalnuts1⁄2cupagave4largeeggwhites

frosting:1⁄2cup2percentcow’smilk4tablespoonsagave1⁄2teaspoongroundnutmeg1⁄2teaspoongroundginger1⁄8teaspoongroundcloves3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder1⁄4cupchoppedwalnuts,forgarnish1.Preheatovento350degrees.Greasea9-inchroundcakepanandsetaside.

2.Placeshreddedcarrotanddicedpineappleonaseparatepapertowelstoabsorbexcessliquid.

3.Inalargebowl,combinedryingredients,andsetaside.4.Inaseparatebowl,whisktogethereggyolks,carrots,pineapple,walnuts,remaining3tablespoonsghee,andagave.Addtodryingredients,stirringtocombine.

5.Inadry,glassbowl,beateggwhitesuntilstiffpeaksform.Foldeggwhitesintobatter,1⁄3atatime.Pourintopreparedcakepan,andbake35to40minutes.Letcoolonarackinacool,dryplacefor30minutes.

6.Inthemeantime,heatmilk,agave,nutmeg,ginger,andclovesoverlowheatfor2to3minutes.Placegratedchocolateinabowlwithghee.Pourmilkmixtureoverchocolate,andwhiskuntilsmooth.Letcoolcompletely.Addcocoapowder,andstiruntilmixturethickens.

7.Frostcake,andsprinklewithwalnutsforgarnish.Servesamedayforbestresults,orstoreinacool,dryplaceovernightorinthefreezerforupto1month.

SERVES8

MatchaCakewithChocolateFrosting

4tablespoonsghee,meltedandcooled,plus1tablespoonforgreasing1tablespoonmatchapowder11⁄2cupsbrownriceflour1cupmilletflour3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄4teaspoongroundcloves1teaspoonlemonzest1⁄2cupagave2largeeggsplus1yolk1⁄3cup2percentcow’smilk3largeeggwhites

frosting:1⁄2cup2percentcow’smilk4tablespoonsagave3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder2⁄3cupchopped,toastedmacadamianuts1⁄4cupallergy-freechocolatemorsels1.Preheatovento350degrees.Grease2(9-inch-round)cakepanswith1tablespoongheeandsetaside.

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

3.Inaseparatebowl,whisktogetherlemonzest,agave,remaining4tablespoonsghee,eggs,eggyolk,andmilk.Setaside.

4.Placeeggwhitesinadryglass,copper,ormetalbowlandbeatonhighuntileggwhitesformstiffpeaks,andsetaside.

5.Addwetmixturetodrymixture,andstiruntilwellcombinedandlump-free.

Using1⁄3oftheeggwhitemixtureatatime,foldwhitesgentlyintothebatter.

6.Dividebatterevenlybetweenpreparedcakepans.Bakeinthemiddlerackofovenfor25minutes,untilcakeisfirmandcaketestercomesoutclean.Letcoolincakepansfor10minutes,andremovetocoolfullyonwirecoolingracks.

7.Preparechocolatefrostingbyheatingmilkandagaveinasmallsaucepanoverlowheatfor2to3minutes.Placegratedchocolateinabowlwithghee.Pourhotmilkoverchocolate,andstiruntilsmooth.Letcoolcompletely.Addcocoapowder,andstiruntilmixturethickens.

8.Spreadslightlylessthanhalfthefrostingonthefirstlayerofcake,andtopwiththesecondlayer.Useanoffsetspatulatospreadremainingfrostingoverthetopofcake.Sprinklewithtoastedmacadamianutsandchocolatemorsels.

SERVES8

Upside-DownAlmond

CakewithApricotGlaze

1cupbrownriceflour1⁄2cupmilletflour1⁄2cupfinelygroundalmondmeal2teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄2teaspoonlemonzest4largeeggwhites2largeeggyolks1⁄2cupagave4tablespoonshoney,divided6tablespoonsghee,softened5tablespoons2percentcow’smilk1cupwholealmonds1⁄4cupsugar-freeapricotjam1.Preheatovento350degrees.Greasearound9-inchcakepan,linewithparchmentpaper,andsetaside.

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

3.Inadry,glassbowl,beat4eggwhiteswithahandmixeruntilstiffpeaksareformed.Setaside.

4.Mixlemonzest,eggyolks,agave,2tablespoonshoney,ghee,andmilkinasmallbowl,andaddtodrymixture.Foldeggwhitesintobatter,1⁄3atatime,justuntilcombined.

5.Scatteralmondsevenlyonthebottomofpreparedcakepan.Inasmallsaucepan,warmremaining2tablespoonshoneyandapricotjamoverlowheatfor30seconds.Glazeshouldbeheatedjustenoughtothinitout.Slowlypourglazeoveralmonds.Pourbatteroveralmondsandbakefor40minutes,oruntilacaketestercomesoutclean.

SERVES8

MilletCrěpeswithRaspberryChutneyandChocolateSyrup

crěpes:3⁄4cupsmilletflour1⁄4cupspeltflour1⁄2teaspoonseasalt11⁄2cups2percentcow’smilk1largeegg1tablespoonplus1teaspoonghee,meltedandcooled

chutney:1teaspoonghee1Boscpear,diced1teaspoonlemonzest1⁄2teaspoonpeeledandgratedfreshginger1⁄4cup(nosugaradded)apricotjam1teaspoonghee1cupfreshraspberries,halvedChocolateSyrup*

1.Combineallcrěpeingredientsinablender,andpulseuntilsmoothandcombined.Batterwillbeverythin.Letrest1hourintherefrigerator.

2.Inthemeantime,heat1teaspoongheeinaskilletovermediumheat.Sautépearfor3to4minutesoruntilslightlybrownedandtender.Addlemonzest,ginger,andapricotjamtohotskillet,andcook30seconds.Removefromheatandtosswithfreshraspberries.

3.Preheatovento200degrees.4.Heatalargeskilletovermediumheatandmelt1teaspoonghee,brushingevenlytocoatbottomofpan.Usea1⁄4-cupmeasuretoscoopbatterintopan.Quicklyturnthepanincircularmotionstospreadthebatterintoaverythinlayer.Letcook1minuteoruntilthebatterfirmsandedgesliftslightlyoffthepan.Usinganoffsetspatula,flipandcook1additionalminute.Continuemakingcrěpesuntilallbatterisused.Stackfinishedcrěpesinaslightlymoistkitchentowel,andkeepintheovenuntilreadytoserve.

5.Toserve,placeaspoonfulofchutneydownthecenterofacrěpe,androlluplikeasofttaco.Drizzlewithchocolatesyrupandservewarm.

SERVES4

tip:Youcansubstitutecranberriesforraspberries.Justcookwith1tablespoonmaplesyrup.

Banana-BasedIceCream:4Ways

4semi-ripenedbananas,unpeeled

1.Freezebananasovernight.Oncefrozen,peelandslice.Addtofoodprocessorandblendabout2minutes,untilbananasresemblecreamyicecream.Spoonintoabowlandserve.Addcombinationsbelow,forvariety.

option1:doublechocolate1tablespooncocoapowder1tablespoonagave

1⁄4cupminidarkchocolatechips1.Addcocoapowderandagavetofrozenbananasinthefoodprocessorandblenduntilsmoothandcreamy.Foldinchocolatechipsandserve.

option2:maplepecan/agavepecan2tablespoonsmaplesyrup,dividedNSsubstituteagave)1⁄3cupchopped

pecans1⁄8teaspoonseasalt1.Toastpecansinasmallskilletovermediumheat.Add1tablespoonmaplesyrupandsalt,andsetasidetocool.

2.Addremainingmaplesyruptofoodprocessorwithfrozenbananasandblenduntilsmoothandcreamy.Foldincooledpecansandserve.

option3:blueberryproberry1teaspoonProberry3™liquid*1tablespoonagave1⁄2cup(freshorfrozen)blueberries1.AddProberry3™liquidandagaveto

bananasinfoodprocessorandblenduntilsmoothandcreamy.Stirinblueberriesandserve.

SERVES4

tip:Ifbananasbecometoosoftwhileaddingotheringredients,simplystoreinaglasscontainerandfreezeforanadditional2hours.Icecreamwillkeepinfreezerforupto1week.

GingerRicePudding

1cuplong-grainbrownrice1⁄2teaspoonseasalt31⁄2cups2percentcow’smilk,divided1tablespoonfreshginger,peeledandgrated1⁄8teaspooncardamom(optional)1⁄8teaspoonnutmeg2largeeggyolks2tablespoonsbrownriceflour1tablespoonblackstrapmolasses1tablespoonmaplesyrup1⁄2cupdiced,driedpineapple(nosugaradded)1.Inamediumsaucepan,bringrice,1⁄2teaspoonseasalt,and2cupsofmilktoaboil.Reducetoasimmer,cover,andcookfor50minutes.

2.Inasmallsaucepan,heatremaining11⁄2cupsmilkwithginger,cardamom,ifusing,andnutmegoverlowheatuntilwarm.

3.Inasmallbowl,whisktogethereggyolks,flour,molasses,andmaplesyrup.Tempertheeggmixturebyveryslowlyaddingaladleofthewarmmilktotheeggsandwhiskingcontinuously.

4.Oncetheeggshavebeenwarmed,addthemixtureintothewarmedmilkandwhiskovermediumheatuntilthemixtureisthick.Theconsistencyshouldresembleyogurtwhenitisready.Removefromheatandsetaside.

5.Whenriceiscooked,addpineappleandmilkmixture.Letcookanadditional3to5minutesoverlowheat,stirringcontinuously.Thericepuddingwillbethickandcreamy.

6.Servewarm.SERVES4

Stocks,Condiments,andSauces

HerbDressingNS CitrusDressingNS Carrot-GingerDressingNS ChocolateSyrupNS TurkeyStockNS VegetableStockNS BasicBreadCrumbsNS BeefStockNS

HerdDressing

1⁄4cupfinelychoppedfreshbasil2tablespoonsfinelychoppedfreshparsley2tablespoonsfinelychoppedfreshchives2smallclovesgarlic,minced1⁄2cupextravirginoliveoil2⁄3cupfresh-squeezedlemonjuice1⁄2teaspooncrushedredpepperflakesSeasalt,totaste

1.Whiskherbs,garlic,oliveoil,lemonjuice,andredpepperinasmallbowl,orpouringredientsinaresealableglassjarandshakevigorouslytocombine.Seasonwithseasalt,totaste.

2.Storesaladdressinginaglassjarordispenserintherefrigeratorforupto1week.Recipecanbedoubledsoyouhaveitreadytogoallweek.

CitrusDressing

1⁄2cupextravirginoliveoilJuiceof2lemonsJuiceof1lime2tablespoonsfinelychoppedcilantro2teaspoonsagaveSeasalt,totaste

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

2.Storesaladdressinginaglassjarordispenserintherefrigeratorforuptoaweek.Dependingonhowmuchdressingyoumightuse,doublethisrecipesoyouhaveitreadytogoallweek.

Carrot-GingerDressing

2mediumcarrots,peeledandchopped1tablespoonoliveoil1(1-inch)piecefreshginger,peeledSeasalt,totaste

1.Infoodprocessor,pulsecarrots,oliveoil,andgingeruntilasmoothconsistencyisreached.Ifthemixtureistoothick,addwater,1tablespoonatatime.

2.Seasonwithseasalt,totaste,andstoreinaglasscontainerordispenserinthe

refrigeratorforupto1week.

ChocolateSyrup

1cupagave2tablespoonscocoapowder

1.Whiskagaveandcocoapowdervigorouslyinabowltoincorporate.Storeinaclean,glassdispenseroraglasscontainer,tobedrizzledoverpancakes,fruit,ortoaddaspecialtreattosmoothies.

2.Storeinacool,dryplaceforupto2weeks.

TurkeyStock

4poundsturkeythighsandbreast3largecarrots,peeledanddiced1celeryroot,peeledanddiced2clovesgarlic,peeled1Vidaliaonion,chopped4quartswater2teaspoonsseasalt3sprigsfreshthyme3sprigsfreshrosemary5sprigsparsley2bayleaves

1.Bringallingredientstoagentleboilinalargestockpot.Asthestockboils,usealargespoontoskimfoamandimpuritiesoffthetopanddiscard.Reducetoasimmer.After3hours,removeingredientsfromstockandstrainintoacleanbowlorpot.Letcool(notmorethan4hours),thenpackageandrefrigerate.Storeinglasscontainersintherefrigeratorforupto3daysorinthefreezerfor2months.

2.Ifyouwanttoutilizetheturkeymeatforsalad,casseroles,ortoaddtoyoursoup,pickthemeatoffthebonesafter1hourofcooking,cool,andrefrigerateforanotheruse.Continuetocookthebonesandvegetables.Thestockwillbelighter,butthemeatwillbeviableforotheruses(sandwiches,salads,incasseroles,potpies,andsoon).

VegetableStock

2teaspoonsoliveoil2onions,chopped1celeryroot,peeledandchopped3largeparsnips,peeledandchopped3largecarrots,peeledandchopped2fennelbulbs,chopped4quartswater3bayleaves1clovegarlic,peeled5sprigsparsley5sprigsthyme2teaspoonsseasalt

1.Heatoliveoilinalargestockpotovermediumheat.Sautéonion,celeryroot,parsnips,carrots,andfennelfor8to10minutes,justuntiltender.Addwaterandremainingingredients,andbringtoaboil.Reduceheattolow,cover,andcookfor30minutes.(Vegetablestockhasaquickcookingtimebecausevegetablesgiveuptheirflavorquickly,asopposedtomeatsandbones.)2.Strainstockintoacleanpot,andstoreintherefrigeratorfor3to5daysorinthefreezerfor2to3

months.

BasicBreadCrumbs

4slicesbrownrice/milletorspeltbread1.Toastslicesofbread,letcool,andpulseinfoodprocessortoformcoarsebreadcrumbs.Toaddflavor,adddriedherbssuchasparsley,rosemary,thyme,sage,and/orbasil.

BeefStock

3bayleaves4sprigsfreshthyme4poundsbeefbones2teaspoonsoliveoilSeasalt,totaste2Vidaliaonions,roughchopped4carrots,peeledandroughchopped1cupparsnips,peeledandroughchopped4quartswater,divided2clovesgarlic,peeled1cupredwine

1.Preheatovento450degrees.2.Gatherbayleavesandthymeincheeseclothorusekitchentwinetosecurethemtogether.Setaside.

3.Placebeefbonesinaroastingpanandbrushwitholiveoilandadashofsea

salt.Roastfor30minutes.

4.Turnbeefandaddonions,carrots,andparsnipstotheroastingpan.Bakeforanadditional30minutes.Removeandplacebeefbonesandvegetablesintoastockpot.

5.Deglazeroastingpanwith2cupswater,scrapingupthebitsoffthebottom.Ifitisdifficulttodeglaze,simplyplacethebakingdishovertheburnersonthestoveovermedium-lowheatandcontinuescrapinguntilallbitscomeup.Pourmixtureintothestockpot.Addbeefbones,remainingwater,herbs,garlic,andredwine.Simmer3to4hours,skimmingthetopofthestockwithaspoonwhileitcooks.

6.Strainstockintoacleanpotandcoolcompletely.Storeintherefrigeratorfor2daysorinthefreezerfor2months.

UsefulTools

Menus

SubstitutionsAnintegralpartofacclimatingtoyournewdietisbeingabletofillthevoidcreatedbyyourBestAvoidedlist.Belowisalistofsubstitutionstohelpyoualongtheway.AnumberofthesearenotdirectsubstitutionsbutyouwillseefromrecipesinthisbookhowtheyareadaptedtoworkinplaceoftheitemsonyourBestAvoidedlist.

BREAD—Asmentionedearlier,wheatisaNeutralgrainforTypeBbutnotdesirable.Thebestoptionistolookforpurespelt,oat,orbrownrice/milletbreads.Manystoresdonotcarrythesebreads,howevertheyareaccessibleonline.Theyareoftenlessexpensivetoorderonlineinbulkandstoreinthefreezer.Bakersmakeflax,garlic-basil,andbanana-walnutvarieties,aswellasbagels,rolls,hotdogbuns,andevenflatbreads,whichareaperfectbaseforpizza.Justbesuretoreadlabelscarefullybecausemanybreadscontainingredientsthatmaynotworkforyourbloodtype.

PASTA—Speltorbrownricepastaisfairlyeasytocomebythesedays,andfoundinmostgrocerystores.Youwanttolookforabrandwhoseingredientsarenothingmorethanspeltorbrownriceflour(orbran)andwater.Whencookinggluten-free(brownrice)pastas,thenoodleswillfallapartandbecomeundesirablymushyifboiledtoolong.Irecommendcookingricepastas3to4minutesshortoftherecommendedcookingtimetoensureagoodaldentetextureforyourpasta.

OIL—Vegetable,coconut,orsoyoilisnotrecommendedformostTypeBdiets,sowhatdoyouuseinbakingorcookingasanalternative?OliveoilisaBeneficialfoodforallBssoyoucanstickwithjustthat.Uselightoliveoilforbakingsothatthereisnotapervasiveolivetasteinyourbakedgoods.Ofcourse,extravirginoliveoilisterrificfordressingsaladsorevenamedium-heatstir-fry.

FLOUR—AsaTypeB,youhavethebestofbothworlds:youcanusethesameflourcombinationsasbothTypeAandTypeO,andbothareusedthroughoutthisbook.Theapproachtogluten-freebakingusedinthisbookisbasedonacombinationoffloursfortextureandtaste.

Typically,youcanuseoneoftwocombinationssuchas:brownriceflour,arrowrootstarch,andmillet.Brownriceflourcanbeswappedoutforanotherheartygrainsuchasmillet,amaranth,orquinoa.Theother(notgluten-free)optionisaspeltandoatflourmixturethatworkswellasabaseformostbakedgoods.

AgreateverydaybakingmixforTypeBis:2partsbrownriceflour(2⁄3cupforonebatch)1partmilletflour(1⁄3cupforonebatch)1partarrowrootstarchflour(1⁄3cupforonebatch)2teaspoonsbakingpowder1⁄2teaspoonseasaltor:2partsspeltflour(2⁄3cupforonebatch)1partoatflour(1⁄3cupforonebatch)2teaspoonsbakingpowder1⁄2teaspoonseasalt

MenuPlanningThefollowingaresuggestionstoshowyouhowtoputtherecipesinthisbooktogethertocreateweeklymenusforyouandyourfamily.Theyarearrangedinawaytokeepabalanceddiet,butfeelfreetomixandmatchasyouseefit.Ifyouplantofollowthemenuexactly,readitthoroughlyaheadoftimesoyoucanseewhereyouwouldneedtobuyalittleextratoaccountforleftovers,andwhereit’spracticaltoplan/prepahead.Thepurposeofmenuplanningistomakelifeaseasyaspossiblebyutilizingleftoversandplanningmoreinvolvedmealsforweekends.

Inadditiontothelistbelow,makesureyouaredrinkingaminimumofsix(8-oz.)glassesofwaterperdaytostayproperlyhydrated.

MENUPLANNINGTIPS:

Ifyouareworkingfull-timeorhavedifficultypreparingmealsduringtheweek,usetimeontheweekendtopreparesnacksandafewmealsfortheweekbypre-washingvegetablesandlettuce.Thiswillsignificantlycutdownonweekdayduties.AfewfoodsthatstaywellandthatIalwayshaveare:FlaxCrackers,BlackstrapCherryRiceGranola,SpicyRosemary-NutMix,andoccasionallyproteinbars,likeUniBar®ProteinBar.Leftoversarethemostdelightfultimesaversyoucouldimagine.Pairthemwithafreshsalad,ortossinasoup,andtheywillbecomeyourbestfriend,too.Whenbakingbreads,muffins,orevensweettreats,freezeleftoversinsealableglasscontainerstokeepthemfresh.IfyouhaveSweetPotatoMuffinsinthefreezer,youcanpopthemintheovenortoasterovenat200degreesfor10to15minutes,andtheywillbeperfectlytoastyandreadytoeat.Frozenchocolatechipcookiesarealsodeliciousanddon’trequiredefrosting,justoneofthegreatthingsaboutgluten-freeflour.Whenmakingsomethinglikebruschetta,doublethetoppingrecipe,andreserveleftoversinasealableglasscontainerintherefrigeratorforupto1week.Thatwayyoumakeitonce,anditcanbeusedasmanytimesasyouwantit.

Four-WeekMealPlanner

Week1

SundayBREAKFAST:Pear-RosemaryBreadNSwithslicedbananaandrawwalnuts

LUNCH:RatatouilleNSwithslicedmozzarellacheeseSNACK:CucumbersliceswithCurriedEggSaladNS

DINNER:Chili,SansTomatoes

MondayBREAKFAST:Blackstrap-CherryRiceGranolaNS,ricecereal,andalmond

milkwithgreenteaandfreshblueberriesLUNCH:LeftoverChili,SansTomatoeswithmixedgreensaladdressedwithlemonandoliveoilSNACK:PearandAppleChipsandSpicyRosemary-NutMixNS

DINNER:Lemon-GingerSalmonNSwithBrownRiceSaladNS

TuesdayBREAKFAST:ScrambledEggswithBlueberry-MacadamiaMuffinsandgreen

teaLUNCH:RawKaleSaladwithZestyLimeDressingNSandleftoverLemon-GingerSalmonNS

SNACK:FlaxCrackersNSandSummerSquashSalsaNSDINNER:Crispy-CoatedTurkeyTenderswithApricotDippingSauceand

SweetPotatoRaguNS

WednesdayBREAKFAST:HomemadeTurkeyBreakfastSausageNSwithgreenteaand

freshraspberriesLUNCH:RawKaleSaladwithZestyLimeDressingNSandleftoverCrispy-CoatedTurkeyTenderswithApricotDippingSauceSNACK:PearandAppleChipsandSpicyRosemary-NutMixNS

DINNER:GrilledRadicchioandWalnut-SpinachPestoNS

ThursdayBREAKFAST:Blueberry-MacadamiaMuffinswithleftoverHomemade

TurkeyBreakfastSausageNSandgreenteaLUNCH:GreensandBeansSaladNSwithwalnutsandcrumbledfetaSNACK:ProteinBlend™Powder—TypeBdrinkDINNER:TangyPineappleandBeefKabobsNSwithRoastedAutumnRootsNS

FridayBREAKFAST:QuinoaMuesli,bananaslices,blueberries,andgreenteaLUNCH:

LeftoverGreensandBeansSaladNSwithleftoverTangyPineappleandBeefKabobsNS

SNACK:Carob–WalnutButter–StuffedFigsNSDINNER:MacandCheesewithRoastedVegetablesNSandGarlic–Creamed

SpinachwithRoastedCauliflowerNS

SaturdayBREAKFAST:SwissChardandCreminiFrittataNSwithgreenteaand

pineappleLUNCH:1⁄2BaconGrilledCheeseNSwithRoastedParsnipSoupNS

SNACK:Almond-ButterRiceCakeswithMiniChipsNSDINNER:SeafoodPaellaNS

Week2

SundayBREAKFAST:CherrySconesNSwithalmondbutterandgreenteaLUNCH:

KidneyBeanStewSNACK:GrilledPineapplewithChocolateSyrupDINNER:MoroccanLambTagine

MondayBREAKFAST:BreakfastEggSaladNSwithgreenteaLUNCH:MintandRed

PepperTabboulehNSwithleftoverMoroccanLambTagineSNACK:HomemadeApplesauceDINNER:ShreddedTurkeyBake

TuesdayBREAKFAST:QuinoaMuesliwithslicedbananasandfreshblueberries

LUNCH:LeftoverShreddedTurkeyBakewithmixedgreensdressedinoliveoilandlemonSNACK:GrilledPineapplewithChocolateSyrupDINNER:BeefandShreddedCabbageSoupNSandRedQuinoa–MushroomCasserolewithFriedEggNS

WednesdayBREAKFAST:SwissChardandCreminiFrittataNSwithslicedpineappleand

greenteaLUNCH:LeftoverRedQuinoa–MushroomCasserolewithFriedEggNS

SNACK:CheeseToastNSDINNER:Parchment-BakedSnapperNS

ThursdayBREAKFAST:Broccoli-FetaFrittataNSwithgreenteaLUNCH:NavyBean

HummusandFetaSandwichNSSNACK:HomemadeApplesauceDINNER:RiceandBeanLoafNSwithSpicy

CollardsNSandBakedBeansNS

FridayBREAKFAST:NutButter–GranolaBoatsNSwithgreenteaLUNCH:Leftover

RiceandBeanLoafNSsandwichesSNACK:ProteinBlend™Powder—TypeBdrinkDINNER:SpicySeafoodStewNS

SaturdayBREAKFAST:SpeltPancakesNSwithscrambledeggsandgreenteaLUNCH:

Salmon-FilledRadicchioCupsNSSNACK:CrispySpringVegetableCakesNSDINNER:SweetPotatoGnocchiwithBasil-CranberrySauceNSwithgrilled

turkeycutlets

Week3

SundayBREAKFAST:Pear-RosemaryBreadNSwithapoachedeggandgreentea

LUNCH:FishFilletSandwichNSSNACK:CruditésandCreamyGoatCheeseDipNSDINNER:TurkeyMoleDrumstickswithWhippedSweetPotatoSouffléand

BroccoliandCabbageSlawwithRaisinsNS

MondayBREAKFAST:CreamyBanana–NutButterSmoothieNSandgreenteaLUNCH:

LeftoverTurkeyMoleDrumsticksandBroccoliandCabbageSlawwithRaisinsNS

SNACK:Unibar®ProteinBarDINNER:SalmonandBeanCakeswithCilantro-CreamSauceNSandSpicyRoastedMustardGreenswithFetaNS

TuesdayBREAKFAST:Pear-RosemaryBreadNSwithscrambledeggsandgreentea

LUNCH:LeftoverSalmonandBeanCakeswithCilantro-CreamSauceNSandromainelettucedressedinlemonandoliveoilSNACK:MarinatedMozzarellaBallsNSwithFlaxCrackersNS

DINNER:HeartySlow-CookerTurkeyStewNSwithSweet-and-SaltyBrusselsNS

WednesdayBREAKFAST:TurkeyBacon–SpinachSquaresNSandgreenteaLUNCH:

LeftoverHeartySlow-CookerTurkeyStewNSSNACK:Unibar®ProteinBarDINNER:MushroomSoupwithParsleyPestoNS

withGreenTea–PoachedTurkeyTenderloinsNS

ThursdayBREAKFAST:Blackstrap-CherryRiceGranolaNSandyogurtwithgreentea

andfreshblueberriesLUNCH:ShreddedleftoverGreenTea–PoachedTurkeyTenderloinsNSwithcranberriesandwalnutsoverspinachgreens

witholiveoilandlemonSNACK:MarinatedMozzarellaBallsNSwithFlaxCrackersNS

DINNER:Fig-StuffedTurkeyBreastswithRoastedSweetPotatoeswithFriedSageNS

FridayBREAKFAST:HomemadeTurkeyBreakfastSausageNSwithgreenteaand

freshraspberriesLUNCH:LeftoverFig-StuffedTurkeyBreastswithRoastedSweetPotatoeswithFriedSageNSoverRawKaleSaladwithZestyLimeDressingNS

SNACK:Unibar®ProteinBarDINNER:SpicedLambwithWildMushroomsNSwithBroccoli–NorthernBeanSoupNS

SaturdayBREAKFAST:Spinach-PepperSouffléNSandgreenteaLUNCH:Crunchy

VegetableSpringRollswithSweetCherryDipNSSNACK:FarmerCheeseandBeet-EndiveCupsNSDINNER:SpringPestoPastaNSwithgrilledhalibut

Week4

SundayBREAKFAST:SavoryHerbandCheeseBreadPuddingNSLUNCH:NavyBeanHummusandFetaSandwichNSSNACK:TropicalFruitSaladwithMintandLimeDressingNSDINNER:SweetPotatoShepherd’sPieNSwithRoastedEscaroleNS

MondayBREAKFAST:Maple-SausageScrambleNSandgreenteaLUNCH:Leftover

SweetPotatoShepherd’sPieNSSNACK:RoastedCauliflowerBruschettaNSDINNER:BakedMahimahiwithCrunchyFennelSaladNSandHerbedQuinoa

NS

TuesdayBREAKFAST:SweetPotatoMuffinswithCarobDrizzlewithalmondbutter

andgreenteaLUNCH:BakedFalafelNSandRoasted-EggplantGreekSaladNS

SNACK:TropicalFruitSaladwithMintandLimeDressingNSDINNER:GreekLambBurgersNSandBroccoliniwithCrispyWalnutBacon

NS

WednesdayBREAKFAST:NutButter–GranolaBoatsNSwithyogurtandgreenteaLUNCH:

LeftoverBroccoliniwithCrispyWalnutBaconNSwrappedinBostonBibblettucewithgoatcheeseSNACK:CruditésandNavyBeanHummusNS

DINNER:Turkey-GingerStir-FryNSwithCarrot-GingerSoupNS

ThursdayBREAKFAST:BreakfastEggSaladNSwithgreenteaLUNCH:LeftoverCarrot-

GingerSoupNSand1⁄2BaconGrilledCheeseNSSNACK:RoastedCauliflowerBruschettaNSDINNER:PastaCarbonarawithAsparagusNSwithGreensandBeansSaladNS

FridayBREAKFAST:SweetPotatoMuffinswithCarobDrizzlewithalmondbutter

andgreenteaLUNCH:LeftoverGreensandBeansSaladNSwithwalnutsandfreshmozzarellaSNACK:CruditésandCreamyGoatCheeseDipNS

DINNER:FishTacoswithBeanandCrunchyFennelSlawNS

SaturdayBREAKFAST:OatCrěpesandgreenteaLUNCH:MeltedMozzarella–Onion

SoupNSSNACK:BakedGrapefruitDINNER:TurkeyPotPiewithCrunchyToppingNS

Tools

YOUCANFINDthefollowinghelpfultoolsonourwebsitepageathttp://www.4yourtype.com/cookbooks.asp.DownloadthesePDFsandprintthemfromyourcomputer.

FoodJournalKeeptrackofeverymealwiththishandylog.

TrackingYourProgressThisisanadditionallogtohelpyoufocusonyourgoals.

ShoppingListMakeyourshoppingtripeasywiththislistofBeneficialfoodsforyourtype.

TYPEBSHOPPINGLIST

Produce:BeetsBroccoliCabbageCarrotsEggplantGingerKalePeppersSweetpotatoesBananasCranberriesGrapesPineappleWatermelonBaking:BrownriceflourMilletflourOatflourSpeltflourBakingpowderSeasaltAgaveMolasses

Dairy:ButterCottagecheeseCow’smilkEggs

CottagecheeseCow’smilkEggsFetacheeseGoatcheeseMozzarellaRicottaYogurt

Meat/Seafood:CodFlounderHalibutLambMahimahiSalmonTurkeyVenison

Miscellaneous:OliveoilAlmondsAlmondbutterWalnutsKidneybeansNavybeansOatbreadSpeltbreadCayennepepperParsleyGingerteaGreenteaPeppermintteaPleasenote:Thisshoppinglistonly

highlightsthemostfrequentlyusedBeneficialandsomeNeutralfoodsforTypeB.ForacompletelistofBeneficials,Neutrals,andAvoids,refertoEatRight4YourType,theBloodTypeBFood,Beverage,andSupplementLists,oryourSWAMIpersonalnutritionplan.

TimetoThinkGreen

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

Belowyoucanfindafewhighlightsonbuyingorganic,avoidingtoxinsinyourkitchen,andshoppingforthefreshestfruitsandvegetables.

QuickReviewoftheTermsWheneverpossible,buyorganicfoodandgrass-fedbeef.Why?Conventionalfruitsandvegetablesaresprayedwithharmfulchemicalssuchasherbicides,pesticides,andinsecticides.Thechemicalsusedinthesesubstancescandisrupthormones,andpotentiallycausecancer,allergies,asthma,andotherhealthissues.Meat,dairy,andpoultryraisedconventionallyexistinpoorconditionsandarefedforthepurposeoffastweightgain,whichistaxingtotheirhealth.Asaresult,animalsaregivenantibiotics,whichendupinthemeatyoubuyatthegrocerystore.Inaddition,someanimalsareputonhormonestobulkuptheirbodies,makingtheirmeatartificiallylargerand,therefore,moredesirabletoconsumers’eyes.

Toreview,hereareafewdefinitionstosortoutsomeoftheconfusion.

100PercentUSDACertifiedOrganic—ThismeansthattheproductyoupurchasemustcontainONLYorganicingredients,minuswaterandsalt.KnowingtheabbreviationUSDAisaneasywaytoidentifyfoodsthatare100percentcertifiedorganic.

Organic—Productsmustcontainaminimumof95percentorganicingredients.Eachingredientwithintheproductthatisorganicmustalsobelabeledassuch.

MadewithOrganicIngredients—Thislabelindicatesthat70percentormoreingredientscontainedintheproductareorganic.Theseproductsalsocannotpredominantlydisplaythewordorganic.

Natural—Theproducthastocontainnoartificialingredientsoraddedcolor,andisprocessedinawaythatdoesnotfundamentallyaltertheproduct.

NoHormones—Thistermcanonlybeusedforbeef.Poultryandporkarenotallowedtoberaisedusinghormones,sothelabelisunnecessary.

Grass-Fed—Thistermappliestoanimalsthataresolelyfedgrassandhay.

Free-Range—Thisindicatesthatanimalsareallowedaccesstothe

outside.Thislabelistricky,however,becausetherearealargenumberoffarmsthatarekeepingtheiranimalsinpoorconditionsbutallowingatinyspacefor“outdooraccess”inordertobelabeled“free-range.”Howdoyoudetermineifeggsarecomingfromhumanefarms?Checkouthttp://www.cornucopia.org/organic-egg-scorecardforascoredlistoffarms.

TipsforBuyingLocalandOrganic

ChoosingFoodThatIsinSeasonThisphraseistossedaroundalot,butwhatisthebenefitofeating“inseason”?Taste.Obviously,italsohasasignificantenvironmentalimpact,butthedifferencebetweeneatingafreshappleoffatreeversusageneticallymodifiedapplefromthegrocerystoreisstrikingenoughtoconvinceeventheharshestskeptics.Eatinginseasonalsoensuresthatyouarerotatingthekindsoffruitsandvegetablesinyourdiet,andasaresult,thenutrients.Thereisnothingmorerefreshingthanfreshwatermeloninthesummerorroastedsweetpotatoesinthefall.Makeahabitofeatingonlythebestbychoosinglocal,organicfoodthatisinseason.

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

LocalorOrganic?Sometimeswehavetomakethechoicebetweeneatinglocalororganicfood,anditcanbeconfusing.Localfoodisterrificbecauseofitsfreshnessandlimitedimpactontheenvironment;itdoesnothavetobeshippedallthewayfromChiletogettoyourtable.Foodthatisorganic,however,isgrownwithoutharmfulchemicalsthataredetrimentaltoyourhealthbutalsonegativelyimpactourenvironment.Inanidealworldwewouldn’thavetochoosebetweenorganicandpesticide-free,butsometimesthatisthechoicethatwearefacedwithasconsumers.Thankfully,manyindependentlocalfarmspracticeorganicfarming,whichcanlimittheneedforthesechoices.

HealthyChoicesonaBudget?Atsomepoint,weallhavetowatchwhatwespendoneverything,includingfood.Thenumber-onetipIhaveformaintainingahealthydietonabudgetisprioritizing.Ifyouareeatingrightforyourbloodtype,youwillbecuttingoutextraslikepotatochips,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. Sweetbellpeppers9. Potatoes10. Blueberries—domestic11. Lettuce12. Kale/Collardgreens

ListedherearetheCleanFifteen*,alistofproducethathasthesmallesttracesofpesticidesandarethereforesafesttobuyintheirconventionalform.Ifitispossible,however,choosingorganicisalwaysbetterforyourselfandtheenvironment.

1. Onions2. Sweetcorn(AvoidforB)3. Pineapples4. Avocado(AvoidforB)5. Asparagus6. Sweetpeas7. Mangoes8. Eggplant9. Cantaloupe—domestic10. Kiwi11. Cabbage12. Watermelon13. Sweetpotatoes14. Grapefruit15. Mushrooms

SafeFoodStorageThefirstquestionis,whatissafe?Asmostofusareaware,thereisachemicalinmostplasticscalledBPA(Biphenol-A),whichwheningestedactsasahormonedisrupter.StudiesrecentlyconductedreportthatBPAnegativelyaffectshormonelevels,whichcanleadtoobesityaswellasproblemswiththyroidfunctionandtheriskofcertaincancers.

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

WhatMakesBPAsLeachintoOurFood?CanscontainBPAintheirlining.Therefore,whenacancontainsfoodswithhighlevelsofacidity(liketomatoes),thereisagreaterlikelihoodthatBPAwillseepintothefooditcontains.Foodswithhighacidityalsoaffectplastics,butadrasticchangeinthetemperatureofplastics(likefreezingorbeingleftinawarmcar)willhavethesameleachingeffect.

HowDoIAvoidThem?Thankfully,itisgettingeasierandeasiertoavoidBPAs,mostlybecausetheyarebeingbannedbythegovernmentinmostproductsforchildren.Additionally,themoreweknowabouttheharmfuleffectsofBPA,themoredemandthereisinthemarketforproductsthatarefreeofthisharmfulchemical.TherearemanycompaniesputtingBPA-freeproductsonthemarket.AterrificalternativetocannedtomatoesareproductspackagedbyTetraPak;alloftheirpackagingisBPA-free.Additionally,lookforfoodspackagedinglassjarsasopposedtocansorplastics.

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

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

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

CleaninguptheKitchen

What’sWrongwithChemicals?Traditionalhouseholdcleanerscontainchemicalssuchasalkylphenols,alkylphenolethoxylates,ammonia,chlorine,anddiethanolamine,justtonameafew.Thesechemicalscancauseallergies,skinirritation,asthma,andpotentiallymuchmoreserioushealthproblems.Avoidingthesechemicalsandothersinourenvironmentisprettymuchimpossible,butwhatwecandoisbecomeawareofwheretheyexistandlimitourexposureasmuchaspossible.Thefirststepiscleaningoutyourdetergents,bleach,disinfectantsprays,orwipesalongwithanyothercleaningproducts.

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

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

AppendixI

AdditionalInformationontheBloodTypeDiet

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

PurchaseabloodtypingtestkitatD’AdamoPersonalizedNutrition(www.4yourtype.com),underBooksandTests.Thekitisinexpensiveandsimpletodoinyourownhome.

Nexttimeyouvisityourdoctorforabloodworkup,askhimorhertoaddbloodtypetotheblood-drawprotocol.

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

CenterofExcellenceinGenerativeMedicineTheCenterofExcellence(COE)inGenerativeMedicineisacollaborationbetweenDr.PeterD’AdamoandtheUniversityofBridgeporttocreateafrontiers-focusedbiomedicalinitiativewithoutparallelinanyothermedicalschool.TheCOEcombinespatientcare,clinicalresearch,andhands-onteachingopportunitiesforstudentsinUB’sHealthSciencesprogram.ItisalsohometoDr.PeterD’Adamo’sclinicalpractice.ForinformationandappointmentsforeitherprivatepracticepatientsorClinicShiftpatients,pleasecontact:

CenterofExcellenceinGenerativeMedicine115BroadStreetBridgeport,CT06604(203)366-0526www.generativemedicine.org/

D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc.ForinformationontheBloodTypeDiets,individualizedsupplements,andtestingkits,pleasecontact:

NorthAmericanPharmacal,Inc.213DanburyRoadWilton,CT06897International:(203)761-0042Toll-FreeUSA:(877)226-8973Fax:(203)761-0043www.4yourtype.com

www.dadamo.com—ForAllThingsPeterD’AdamoOneofthelongestrunningwebsitesontheInternet,www.dadamo.comisthehomepageforthecommunityofnetizenswhofollowtheworkofDr.PeterD’Adamo.Thiseasy-to-navigatesiteischockfulofhelpfultools,blogs,andoneofthewarmest,mostwelcomingchatforumstobefound.Newbiesarewelcometothismoderated,family-friendlycommunity.

AppendixII

Products

HereisinformationaboutproductsdesignedbyDr.D’Adamothatwerementionedinthisbookandwhereyoucanfindthem:

ProteinBlend™Powder—TypeB

Wecreatedaspecificproteinpowdertobenefittheindividualneedsofeachbloodtype.TypeBhasahighproteincontentbasedonriceproteinandeggwhites,andcontainsnosugar.

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

Unibar®ProteinBar

TheUnibar®isthehealthysnackyoudon’thavetofeelguiltyabout!Designedforallbloodtypes,includingSecretorandNon-Secretor,theUnibar®isidealasamealreplacement,clean-fuelworkoutbar,ornutritioussnackforaburstofenergybetweenmeals.

ChocolateCherry(15gramsofprotein)andBlueberryAlmond(13gramsofprotein)Unibar®scanbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntoBarsandShakes.

CarobExtract™

Thisdelicious,irresistiblesyrupmadefromthecarobbeanisBeneficialforallbloodtypesforeasingdigestivediscomfortaswellascopingwithfatigue.It’ssogoodthat1teaspoonadaywon’tbeenough.Useasatoppingoncrěpes,icecream,muffins,andevencereals.

CarobExtract™canbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntoBarsandShakes.

click“SpecialtyProducts”andscrolldowntoBarsandShakes.

Proberry3™Liquid

Developedforimmunesupport,Proberry3™comesinbothcapsulesandliquid…butaftertastingtheliquidyouwillbehooked.IdrinkitbytheteaspoonfulwhenIhaveacold,orIdrizzleitinsmoothies,mixinicecream,orstirintoteaforatastyboostofantioxidants.

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

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

SWAMI©PersonalizedNutritionSoftwareProgram

Dr.D’AdamodevelopedtheSWAMIsoftwaretoharnessthepowerofcomputersandartificialintelligence,usingtheirtremendousprecisionandspeedtohelptailoruniqueone-of-akinddiets.

Fromitsextensiveknowledgebase,SWAMIcanevaluateover700foodsforover200individualattributes(suchascholesterollevel,glutencontent,presenceofantioxidants,etc.)todetermineifthatfoodiseitherasuperfoodortoxinforyou.Itprovidesapersonalizedkinddietinaneasytoread,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.”Usda.gov.UnitedStatesDepartmentofAgriculture,www.usda.gov,May10,2011.

6.HealthyChild,HealthyWorld.October23,2011.www.healthychild.org.

7.Mateljan,George.“TheWorld’sHealthiestFoods.”www.whfoods.com.AccessedMay2013.

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

Acknowledgments

PETERJ.D’ADAMO

ItiswithgreatpleasuretosharewiththereadersofEatRight4YourTypeandfollowersofmyworkontheBloodTypeDietandmycontinuingexplorationsintheareaofpersonalizedmedicinetheEatRight4YourTypePersonalizedCookbookseries.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,whoseculinaryskills,combinedwithherdepthofknowledgeofandbeliefintheBloodTypeDiet,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.I

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,thankyouforbeingmycheerleaders,andforprovidingencouragementandunconditionalsupport.

AhugethankyoutoDavidDomedionforutilizinghisexpertisetometiculouslyediteveryrecipe.ThankyoutoChrisBierleinforhisincredibletalent,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,averyspecialthankyoutoCraigAndersonfortakingachanceonmeattheverybeginningandopeningthedoorstomydreams.

AbouttheAuthors

PETERJ.D’ADAMO

Asecond-generationnaturopathicdoctor,Dr.D’Adamohasbeenpracticingnaturopathicmedicineformorethanthirtyyears.Bestknownforhisresearchonhumanbloodgroupsandnutrition,Dr.D’Adamoisalsoawell-respectedresearcherinthefieldofnaturalproductsandaDistinguishedProfessorofClinicalSciencesattheUniversityofBridgeport.HeisthefounderanddirectoroftheCenterofExcellenceinGenerativeMedicine,aclinical,academicandresearchinstitute,whichalsohouseshisprivateclinicalpracticelocatedinabeautifullyrestoredVictorianhouseonthecampusoftheUniversityofBridgeportoverlookingtheLongIslandSound.Dr.D’Adamoistherecipientofthe1990AANPPhysicianoftheYearAwardforhisroleinthecreationoftheJournalofNaturopathicMedicine.Dr.D’Adamo’sseriesofbooksareNewYorkTimesBestsellersandBook-of-the-Month-Clubselections.Hewasnamedthe“MostIntriguingHealthAuthorof1999,”andhisfirstbook,EatRight4YourType,wasvotedoneofthe“TenMostInfluentialHealthBooksofAllTime”bymediaindustryanalysts.PublishersWeeklycalledhisthirdbook,LiveRight4YourType,“Acomprehensiveandfascinatingtheorythathasbeenmeticulouslyresearched.”Hisbookshavebeentranslatedintosixty-fivelanguages,andthereareover7millioncopiesofhisbooksworldwide.

KRISTINO’CONNOR

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

*SeeBlackstrap-CherryRiceGranolaNSrecipe(page25).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page235).

*SeeNavyBeanHummusNS(page157).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeRoasted-EggplantGreekSaladNSrecipe(page56).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeTurkeyStockNSrecipe(page210).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeTurkeyStockNSrecipe(page210).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeForbiddenBlackRiceRisottoNS(page147).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeBeefStockNSrecipe(page212).

*SeeBeefStockNSrecipe(page212).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeBeefStockNSrecipe(page212).

*SeeVegetableStockNSrecipe(page211).

*SeeBeefStockNSrecipe(page212).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeCreamyRicePolentaNSrecipe(page152).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeVegetableStockNSrecipe(page211).

*SeeFlaxCrackersNSrecipe(page159).

*SeeBasicBreadCrumbsNSrecipe(page211).

*SeeChocolateSyrupNSrecipe(page209).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page235).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page235).

*InformationaboutpurchasingProteinBlend™Powder—TypeBcanbefoundinAppendixII:Products(page235).

*InformationaboutpurchasingProteinBlend™Powder—TypeBcanbefoundinAppendixII:Products(page235).

*InformationaboutpurchasingProteinBlend™Powder—TypeBcanbefoundinAppendixII:Products(page235).

*SeeChocolateSyrupNSrecipe(page209).

*InformationonProberry3™liquidcanbefoundinAppendixII:Products(page236).

*DirtyDozenandCleanFifteentakenfromtheEnvironmentalWorkingGroupwebsite,www.ewg.org.

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