Eating For Joy by Meadowlark Flowers

EATING FOR JOY A food design concept for people with food sensitivities or who simply want to eat more harmoniously

Judith Johara Reynolds, ÂŠApril 2007 www.meadowlarkflowers.com

Table of Contents Introduction…………………….......... P

Principles…………………………. …. P

Ingredients….………...…………... …. P

Gluten Free……………………………….. P Dairy Free……………………………….... P Egg Free………………………………….. P Sugar Free……………………………….... P Leavening Free…………………………… P Fat Free…………………………………… P Salt Free…………………………………… P Basic Ingredients List……………………... P Extra Ingredients List……………………… P

13 17 19 20 21 22 22 22 24

Menus………………………………… P

Philosophy……………………………….. Breakfast…………………………………. Lunch…………………………………….. Dinner…………………………………….

P P P P

25 26 28 29

Recipes…………………………….

Breakfast………………………………

Weekday…………………………….. Sunday Morning……………………..

P P

32 35

Lunch………………………………….

Protein………………………………. Greens………………………………. Vegetables……………………………

P P P

40 44 50

Tea Time……………………………… Dinner…………………………………

P P

52 59

Legume Soups…………….………… Grains……………………………….. Vegetable Soups…………………….. Potatoes……………………………… Sauces……………………………….. Greens & Vegetables…………………

P P P P P P

59 61 65 67 68 69

Desert…………………….……………

Dreams……………………………..

INTRODUCTION When I think about â&#x20AC;&#x153;Eating for Joyâ&#x20AC;? I think about an opportunity to make a shift in daily eating habits that can result in health giving, nurturing, vitality enhancing, and spiritually uplifting ways of eating and cooking food. There are many reasons why you may be asking questions about the way you eat. It is my hope that this book will help answer some of those most fundamental questions. Perhaps you find yourself faced with food sensitivities or allergies, gluten intolerance, bovine dairy intolerance, and are suddenly thrust into the confusing array of ideas about how to change your diet to meet those newly described needs. Perhaps there is a greater sense of lightness in your Being that leads you toward wanting to put lighter foods into your body. Maybe you have questions and concerns about where you are eating on the

food chain and your impact on life around you and on our beautiful blue green planet. Or you may have deep philosophic and spiritual nudges about the nature of your food consumption and questions about how to meet those quiet impulses. Perhaps you long for a new relationship with food that turns the act of preparing and eating a meal into a sacrament. Over the years as my diet has changed to meet certain physical and health related needs, a door has opened within me regarding my philosophical and spiritual relationship to food. In this book I offer practical information about food ingredients, menus and recipes, as well as philosophical thoughts around the issues of making significant, sometimes radical, changes in how one experiences food and eating. As I searched for new ways of eating, and experimented with ingredients and recipes, I was naturally led into thinking about menus and menu planning. As I pondered the everevolving array of theories offered on how and what one should eat, I wondered why food has become so complicated and controversial. I began to think about how people eat in third world countries. If one goes to the core of eating in traditional societies their diets are quite simple. Usually a protein is gathered nearby â&#x20AC;&#x201C; often including a vegetarian component derived from legumes and grains grown in the local community, fish if they live by the sea, game if they live inland, domestic animals if they live in a farming culture. This fish, game, or farm animal protein is usually eaten sparingly (no 12 oz steaks for dinner) and often not every day. Simple grains and legumes are eaten daily as well as fruits and vegetables that are gathered or grown locally. The spices and herbs used in cooking are directly linked to the cultureâ&#x20AC;&#x2122;s geographic location and their ancestral traditions. These diets have been carefully crafted over hundreds, sometimes thousands, of years to serve the basic energy and health needs of the local population. Often they have complex healing and health enhancing properties embedded in them. As countries and cultures around the world increasingly adopt, or have imposed upon them, western mega farm and supermarket style food production, I ponder the consequence of the loss of wisdom lying behind these older, locally evolved diets. Hopefully, and fortunately, there are usually a few people in every culture who keep ancient wisdoms alive. In thinking about these issues, it occurred to me that because America is such a melting pot of cultures we have very little tradition to fall back on for our patterns of eating. Many of us have very mixed ancestry and live in many different geographic and climatic regions than our forbearers did. Our geographic regions often have little to do with the food we consume. Thus we find ourselves eating Italian spaghetti, Indian curry, Thai peanut sauce, Mexican enchiladas and Chinese stir fry all in the same week, and with ingredients transported from all over the country and the world. The tradition behind

these dishes, and their original cultural food wisdom, is lost with the grandmothers who brought them to America. I decided to take a walk away from these mish mashed food realities and carve out my own idea of a way of eating. Certain principles emerged which I applied to my food design and are noted in the PRINCIPLES section of this book. I encourage you to look carefully at the ideas in that section since they are the ground from which this way of eating emerges. My menus and recipes are born of a household where my husband and I both have a primary Vata body type (ayervedic dosha); we live in the geographic region of the northern Rocky Mountains in the United States; and we experience an extreme variation in temperatures between our winter and summer months. Thus what I offer here is a reflection of those considerations. Anyone reading my menus and recipes will want to experiment with changing them to suit their own body types, geographical locale, and seasonal living environments. Over the years of working with various healing modalities and diet changes, I have had the grace of seeing my health improve. As my body began to tolerate more ingredients I was often tempted to return to my prior diet habits. Each time I ventured into that reality however, I found myself with considerably less vitality and physical ease, so I ended up returning voluntarily to my new ways of eating. I am increasingly committed to this diet because of its health enhancing qualities. My husband, who has no diet restrictions and travels quite a bit, comes home from trips and exclaims “I’m so glad to be back to our regular diet!” For us it has become not just a coping diet, or a healing diet, but a diet for life. . My recipes are adaptations of old favorites from my family and friends, and alterations of recipes found in cookbooks that I have used for many years. As you will see, my food is rather simple and fairly plain so my recipes really serve as a template of basic ingredients from which you can embroider many more complex tasting dishes if you prefer. I should note that I am neither a professional chef, nor a nutritionist, and I cook in a normal household kitchen rather than a commercial one. None of these recipes have been “clinically tested” by any food technician or agency so I encourage you to tweak them to suit your own preferences. All of these ideas and recipes are born of my own research and creativity and should not be viewed as the opinions of an expert! Nor should they substitute for the advice of a physician. That said, I hope I can offer some ideas that can help you move forward in ways that enhance good health from the food you eat. I’m still working on new horizons myself but hopefully I can offer a few good stops along the way for other adventurers.

The PRINCIPLES section is dedicated to a discussion of my day to day relationship to food on practical, philosophic and spiritual levels. The INGREDIENTS section offers an understanding of various ingredients and includes a list of basic items that I always keep on hand. The MENU section describes the attributes of the diet that I have created and includes some basic menus to consider. The RECIPE section is a collection of recipes that I use on a regular basis. Iâ&#x20AC;&#x2122;ve organized the recipes by meal (time of day) since that is how my mind works when I am in the kitchen. You can skip through this book in whatever order you prefer, though I believe what I am offering here will make the most sense if you read the principles section first. Everything else emerges as a result of these concepts.

PRINCIPLES These principles are the basis out of which my Eating for Joy food design has emerged... Joyful food My top priority has been to create meals that produce the satisfaction of eating something familiar, nourishing, and joyful. Over time I have made a few concessions in the realm of taste (after all I’m not using the “real” ingredients anymore!) and I have come to enjoy many new flavors and textures. As my taste buds evolve, it remains my intention to create meals that result in a feeling of deep satisfaction and happiness after eating them.

Simple, reliable recipes I have been highly motivated to establish a few, very simple, reliable, tasty recipes that I can count on and make at a moment’s notice (just the way I did in my wheat, diary, and sugar filled days) thus making daily food preparation quick and easy. Simple, whole food ingredients After trying myriad ingredients, I decided to return to a simple collection of whole food items out of which I could make whatever I wanted. I needed ingredients that would create healthy, “nutrient dense” foods without a lot of complexity. I emptied my cupboard of its jumbled array of mysterious ingredients, each carefully tailored to just one recipe. I also eliminated items that seemed so removed from their whole food original forms that I questioned their nutritional value. Whole fruits and vegetables For a number of years I have eaten fruits and vegetables in their whole forms. To me it doesn’t make sense to eat them in concentrated forms such as juices. Even if I make a juice at home from whole organic fruits or vegetables, the result is a high concentration of sugars and a reduction of some of the nutritive and health enhancing qualities of the foods in their whole state. Simple, uncomplicated menus When I observe how people eat in the older cultures of the world I am often struck by the fact that their intake at any meal is often much simpler than ours. Fewer ingredients are used and much less complex food is consumed at any one time. It seems to me that more nutritional value might be received by the body from digesting simpler ingredients. The effort made to digest complex meals seems counter productive. So I developed menu patterns for our household that are very simple. Whole foods prepared fresh for each meal I think this was the most radical of all the changes I made in my eating patterns. Studies show that food prepared this way has much higher nutrient content and vitality, or life force. Re-training myself to prepare fresh food for each meal motivated me to create recipes and menus that were wholesome yet quick and easy. I still keep items in my freezer and on my canned goods shelf but I primarily prepare each meal with fresh whole ingredients. Leftovers are kept to a bare minimum.

Increased vegetable portions I was brought up to consider vegetables as a small side dish, usually overcooked and served as almost a second thought behind a large portion of protein and a large portion of starch. Making vegetables the center of the meal, with protein and starches the small side portions, was really the second radical shift in my thinking about food. Today my daily vegetable intake includes incorporating freshly grown greens into two meals a day – a third radical idea for me in terms of my old ways of eating. Smaller portions In America many of us are accustomed to eating very large portions of food. At first it might seem challenging to cut back on the amount one eats. But when considering how much food to consume at a meal you might think about this: I believe it was Depak Chopra who said that a proper meal portion was the amount of food you could hold when your cup your two hands together. Organic As much as possible I try to eat organic food. If you have concerns about your health and diet, you probably have concerns about the pesticides, herbicides, and chemical fertilizers used to grow much of our supermarket food. If organic products seem too costly to you, pick just one aspect of your daily diet that you have the most concern about and buy those items from organic sources. Read your labels carefully. I purchase locally or regionally certified organic products rather than ones endorsed only by the USDA which offers very sub standard regulations of what can be labeled organic. Some products marked “organic” actually originate in China where organic standards are not properly regulated at all. Local I believe there is benefit in eating foods that are harmonious with my “place” on the planet. I am fortunate to be able to grow most of my vegetables and fruits. But if you don’t have time, space, or inclination towards a garden there are usually many wonderful organic farmers in your area. Frequent your local farmers market, look for locally grown items in your natural food store, or join a community supported agriculture venture. I also try to eat all of my other foods such as grains or legumes from local sources. Even if they aren’t locally grown, I prefer to eat foods that could be grown in my geographic region if a farmer chose to do so. Exceptions for me include rice, olive oil, several nuts, and tapioca. As my health improves, and I am able to eat a wider range of food items, I am increasingly able to switch from products imported into my area to ones that are locally produced. For instance, I am currently reducing my use of olive oil (which does not grow in the northern rocky mountains!) and purchasing locally made organic butter from which I can make ghee.

Menu basics I have evolved a pattern of eating throughout each day that works well for me. In basic terms I eat grains, nuts, and fruits in the morning; proteins and vegetables mid day; occasional sweet or savory treats in the afternoon; low glygemic index grains, legumes, and vegetables at the end of the day. I have reversed the trend in modern American culture of eating the largest meal of the day at night. Our hard working ancestors knew it made more sense to eat the largest meal in the middle of the day when you really need the fuel and a light meal early in the evening before going to sleep.

Physical body type Different people respond to foods in different ways. The Ayervedic system of understanding body types (doshas) and preferential foods and food preparations makes so much sense to me. Perhaps another system makes sense to you. I think it is beneficial to learn something about your body type and its food needs from a source that you resonate with.

Heredity If your ancestors have cultivated and consumed bovine dairy products for several hundred years, you will be more likely to tolerate dairy than perhaps someone whose ancestors primarily ate fruit and nuts in a tropical setting, or consumed a completely dairy free diet in an Asian country. Think back into your family ancestry to see whether there are eating patterns that work best for you because they worked for your great grandmother.

Geographic area To me itâ&#x20AC;&#x2122;s clear that geographic region must be taken into account in creating a workable diet. It seems obvious that people who live in high altitude mountains with cold winters will require different foods than people living in low elevation tropics with high heat and humidity. Try to take into account your locale and your bodyâ&#x20AC;&#x2122;s needs in that environment when thinking about the food you choose to eat.

Seasons We all notice a difference in our eating patterns as the seasons change. A bowl of hot, thick, stew on a chilly winter day and a crisp, cool, salad fresh from the garden on a hot summer day make a certain amount of sense and can be very satisfying. Switching those foods around to the opposite seasons can make a much less satisfying meal. In addition to adjusting my menus to the seasons, I increasingly eat individual food items seasonally as well. Zucchini in December and apples in May no longer make much sense to me, especially when they have traveled to my kitchen by truck or plane from a completely different climate zone. I admit to making exceptions such as eating a few delicious fruits or vegetables I have frozen or dried myself out of their natural season, but in general I am eating most foods during the season they are harvested. Of course, someone living in a warmer climate than I do would experience less extreme seasonal changes and might find themselves eating locally grown fresh fruit year round. Gratitude Ultimately oneâ&#x20AC;&#x2122;s inner peace (or lack thereof!) informs so much of oneâ&#x20AC;&#x2122;s quality of life and is much more important than any diet design that you may decide to follow. Negative thoughts toward others, yourself, or the very essence of life itself, must be carefully plucked out of your mind and deposited in the great Cosmic Compost Bin. A few moments of deep gratitude before preparing a meal, before eating it, and before cleaning up after it, can transform any food into nourishment. A deep love for the ingredients you use transforms the whole process of eating into one of joy and contentment. I encourage you to think about these principles and incorporate those you resonate with into your daily patterns of eating. I think it is important that we develop and evolve ways of eating that bring us a deep sense of inner satisfaction and well being, as well as deepen our harmonious and balanced relationship with Mother Earth.

INGREDIENTS GLUTEN FREE If you are new to the idea of wheat free or gluten free cooking, it can be a very confusing and sometimes intimidating landscape. I have found that sorting out the various grains into several categories is helpful to me in understanding what I am actually using to bake and cook with. Bear in mind that many of the less familiar â&#x20AC;&#x153;grainsâ&#x20AC;? are actually seeds, such as millet, etc., but I am calling all of them grains for the sake of simplicity and to indicate that they all have common uses in the kitchen.

GLUTEN FREE “OVERNIGHT” Before you dive into the grains listed below, however, here are some simple ideas for becoming gluten free “overnight”. These are items you can purchase at your local natural food store to get you started. They are basic, quick, and easy: Bread –100% sprouted grain breads, hamburger buns, etc. or 100% rice breads. Pasta – 100% sprouted grain pasta, 100% brown rice pasta. Crackers & cookies –packaged brands are available that are gluten free. Veggie burgers – there is one brand that is gluten free, I don’t know how widely available it is. Read labels. Muffins, pancakes, brownies, etc. – many brands of packaged mixes are now available. Ready made baked goods –natural food stores with in-store bakeries, as well as some regular bakeries, often offer wheat free or gluten free baked goods. Thickener for sauces and gravies – Brown rice flour substituted equally for wheat flour works well.

WHEAT FAMILY GRAINS Durham Wheat Spelt Kamut Triticale These grains are all in the wheat family and have gluten. For “wheat free” diets, these are the grains to eliminate. For “gluten free” diets these are the first grains to eliminate – others follow below. GLUTEN GRAINS Rye This is a non-wheat grain that has gluten in it and needs to be eliminated when cooking and baking “gluten free” diets.

GLUTEN ANALOGUE GRAINS Oats Barley Buckwheat These grains have a gluten-like quality which can create reactions in gluten sensitive people. These grains need to be eliminated to meet the requirements for all “gluten free” purposes.

OTHER ALLERGIC REACTIVE GRAINS Corn Finally, some people have allergic reactions to this grain so it is also useful to eliminate it in “gluten free” diets.

GLUTEN FREE FLOUR MIXES Gluten free flour mix 2 ½ cups brown rice flour 2 cups white rice flour ½ cup cornstarch ¾ cup + 2 T potato starch ¾ cup + 2 T tapioca starch 3T xanthan gum Makes 2 to 2 ½ lbs flour mix There are a lot of gluten free flour mix recipes available in cookbooks and on the internet. I have tried several and like the above one best. It can be used as a direct substitute for wheat flour in most recipes. I enjoyed using it for awhile but eventually tired of its bland taste and fretted about its higher glycemic index, and lack of nutrient dense whole grains. There are also many gluten free flour mixes available in natural food stores these days that you can just substitute for flour in your recipes.

BEANS GROUND INTO FLOURS Soy Garbanzo Many beans can be ground and used as flours in baking. They contain no gluten and can be used by some people who don’t have soy allergies, etc. There are a number of gluten free flour mixes that you can make yourself, or purchase off the shelf, that contain bean flours in them. Personally, I haven’t used bean flours since I don’t digest beans particularly well (an aspect of Vata body types). But many people find beans to be of beneficial use.

NUT AND SEED MEALS Walnuts Almonds Cashews Hazelnuts Sesame seeds Flax seeds Many nuts can be ground into fairly fine meals and used in baking as a part of flour combinations. A traditional European torte can be made with no flour at all using only finely ground almonds. Some people have serious allergic reactions to different nuts, so nut meals must be used selectively. Of the above list I have used walnut meal, almond meal, and sesame seed meal to good advantage. I use flax seed meals regularly.

GLUTEN FREE, NON-ALLERGIC REACTIVE GRAINS, SEEDS, ROOTS High fiber, high nutrient dense: Low fiber, calorie dense: Quinoa Rice Potato Millet Amaranth Tapioca Teff Sorghum Arrowroot As far as I know, these ingredients can be used with abandon for cooking and baking without causing reactions in most people. There are always exceptions however so one needs to be cautious when experimenting with new foods. To protect your particular health needs, you might need to verify that these items are processed in a gluten free facility. Many sources now offer this guarantee to their customers. Most of the ingredients on this list can be cooked in their whole forms and all of them can be turned into flours for cooking and baking. Our common modern grains such as Durham wheat, corn, etc have been selected, hybridized, or most recently genetically modified, to meet the demands of machine harvesting, transportation, long shelf life, and pest control. I suspect that these methods are the cause behind the observed reduction of the nutritional quality of these grains. Their original seed families have been shown to contain much higher nutrient levels. For instance, some people are cultivating original forms of corn and enjoying much higher nutrient rich harvests than from conventional corn seed sources. The high fiber, high nutrient dense grains I have listed above have not been hybridized or intensively cultivated using modern agricultural methods. They have been shown to have very high nutrient contents, proteins, etc. The grains noted in the low fiber, calorie dense list are useful in wheat free and gluten free food preparations but should be noted as containing more sugars and often fewer nutrients.

A great deal has been written about these grains both online and in published cookbooks. Rather than try to duplicate the wonderful sources of information available, I encourage you to do a little research yourself into the wonderful and nourishing qualities and uses of these grains.

DAIRY FREE (That is to say bovine lactose dairy free) BUTTER Sunflower oil Walnut oil Olive oil Ghee I am not sure there’s truly any substitute for butter (!) but sunflower oil and walnut oil are options worth trying for baking because they have a sweeter, richer taste than some of the other vegetable oils available such as canola, etc. For years the only oil I could tolerate was olive oil, so I became accustomed to using it for almost everything. Sautéing vegetables, white sauces, baking, etc. Sometimes the olive oil flavor (organic, unrefined) is strong when used for baking but often it becomes lost in the other flavors. While it isn’t as rich and sweet as butter, it can be very satisfactory. Ghee, or clarified butter, is not dairy free but with most of the milk solids removed, it can sometimes be tolerated by people who can’t eat other dairy products. Ghee can be used for both cooking and baking and imparts much more of the rich taste of butter. MILK Soy milk Rice milk Almond Milk Cashew Milk Many people use soy milk and rice milk to substitute for cow’s milk and are happy with the substitution. These are certainly reasonable options but I have never been completely pleased with them. I tend to avoid soy milk because of the bean digestion issue and I don’t always like its taste in certain dishes. I find that rice milk leaves a taste behind in baked goods that I don’t particularly care for as well. Both these milks also have enzymes in them (when purchased ready made) which tend to make them too watery when heated for making white sauces, etc. I have found nut milks to be an amazing answer to the milk challenge. For who don’t suffer from allergies to various nuts, they are a great milk to use. They’re easy to make and do a beautiful job substituting for cow’s milk. I use them for white sauces, baking,

added into a cup of tea, etc. Almond milk is probably the most mild-tasting and best all around nut milk though it is slightly harder to make. However it is now available in cartons in health food stores if you want to purchase it ready made (though it may have the enzymes mentioned above which would make it problematic when heated). Cashew milk is easy to make, but in some circumstances can lend a slightly bitter taste to things.

Here are a couple of simple nut milk recipes you can make with a blender: . Almond Milk 1 cup almonds, skins on (you can soak the skins off if you prefer) 4 cups water Grind nuts as finely as possible in blender – stop grinding before they begin to become a paste Add one cup of water or so and blend on high speed for as long as you can stand the noise! Some recipes say to blend for five minutes but I don’t think I’ve ever done it that long. Add remaining water at lower speed and blend well. Strain through very fine food grade strainer or mesh to remove all almond meal. (Some people toast this meal and use it for other things but I have always thought it tasted unpleasant). Store in refrigerator for up to one week

Cashew Milk Follow directions as above but you can skip the step of straining since it makes a fairly well blended milk. One great advantage of cashew milk is that when slowly heated it thickens naturally without additional flour, starch, etc. It’s great for white sauces and certain desert dishes. CREAM Almond cream Cashew cream Pine nut cream Any of the nut milks can be made thicker to substitute for cream. I have also read that pine nuts make a wonderful cream substitute but I haven’t tried it myself. Nut Cream Follow directions as above, using nuts of choice, but use less water. The amount of water you use depends on your desired thickness of the cream.

YOGHURT Rice Soy Goat There are an increasing number of alternate yoghurt products available in natural food stores. I haven’t tried them myself but you may find them the answer to the yoghurt question. Goat yoghurt can be an attractive alternative for those without true milk allergies. I find goat products fare better in my system than dairy cow products. Goat yoghurt can be expensive but if you have access to goat milk, you can make goat yoghurt for about the price of purchased cow’s yoghurt. The flavor is stronger but you can add sweeteners or natural maple flavor to make a great tasting yoghurt. Goat yoghurt is also runnier that cows yoghurt but for my uses it makes no difference. CHEESE Soy Rice Goat There are also a wider range of alternative cheeses available now which are made from soy and rice. The little experimentation I have done with these products has not particularly appealed to me but many people find them very satisfactory. As mentioned above, goat products are an option for people without true milk allergies. One cautionary note: check labels very carefully if you have dairy allergies – some of these products have added milk based ingredients.

EGG FREE Sometimes eggs are lumped in with dairy in discussions about food. Obviously the source of eggs and the source of bovine dairy is different. Sometimes I think people have forgotten that eggs come from chickens and bovine dairy from cows! A commercially made natural egg substitute product can be purchased and substituted for eggs in most recipes. There are numerous resources, books, internet info, etc. available with recipes for baking without eggs. In the end, however, I’ve gone back to using eggs for cookies, pancakes, and muffins – anything that’s soft and leavened seems better with an egg in it. If you cannot eat any eggs at all, as I did at one point, I would suggest researching gourmet vegan and/or macrobiotic recipes for tasty options.

SUGAR FREE Apple Juice Concentrate Brown Rice Syrup Date Sugar Fruit Sweetened Jams Agave Evaporated Cane Juice Honey After many years of being sugar free, my taste for super sweet things has declined, so my recipes are on the mild side of sweet. If you want something sweeter you can increase the proportions in the recipes as long as you keep the ratio of wet and dry sweeteners or ingredients the same. After trying numerous sugar substitutes, I finally settled on the list above for sweeteners. I sometimes add a drop or two of maple syrup natural flavor to a recipe which can help make these sweeteners a little richer tasting. Here are my favorites for being readily available, easy to use, and super easy on my system. Apple Juice Concentrate Apple juice concentrate is great for sweetening cooked fruit of any kind ie. pies, cobblers, applesauce, compotes, etc. Adding a thickening agent such as arrowroot will keep things from being too runny. Brown Rice Syrup I use brown rice syrup in baking, usually in combination with another sweetener since brown rice syrup needs to be used in quite large quantities to be sweet enough. But it is very beneficial to use as a basic sweetener because it is the least stressful sweetener on the body. Check labels carefully if you have gluten issues to be sure the product you purchase is completely gluten free and not processed with barley syrup. Date sugar Date sugar is extremely expensive, but for me it allows a stronger sweetness in a recipe without being hard on my system. It can be substituted in recipes for sugar equally but I usually use it in combination with brown rice syrup for special occasion treats. Fruit Sweetened Jams I use fruit sweetened jams on toast, pancakes, muffins, hot cereal, or anywhere I want a sweet taste added to what I am eating.

Agave Agave was recently introduced to me and I enjoy using it sparingly, as I do fruit sweetened jams, to add sweetness to anything I am eating. I have not cooked or baked with it. Evaporated Cane Juice When my system is strong and can tolerate more sweetness, I sometimes use evaporated cane juice. This is sugar cane in its wholeness, with all its nutrients, that has been dehydrated. While it is a stronger sweetener than the others mentioned above, it is a complex sugar and a little easier on the system than refined sugars. Honey Honey is also a more intense sweetener. Its advantages are that it offers a more complex nutritive value than sugar and it can usually be obtained locally. If your system can tolerate honey you might consider experimenting with it in your recipes. As my health improves, I intend to begin incorporating honey into some of my baked goods.

LEAVENING FREE For a number of years I have avoided yeast raised foods under the assumption that this would benefit various health issues I have dealt with. At first it was difficult to think of living without yeast raised breads – especially an occasional home baked loaf. I have always enjoyed periodically baking bread and it was difficult to give up that lovely process. Over the years, however, I have adjusted to this change and now eat almost exclusively flat breads (chapattis) that I make myself (see recipe section). In addition I have read various things that give me some concern about using baking powder and baking soda as well. As a result, most of the time I eat foods that are completely unleavened. There are certain things – like pancakes – that are rarely worth eating without leavening! Thus some of my recipes include leavening but I elect to eat these items infrequently. They’ve become special and delicious treats rather than regular fare. I find I feel so much better physically with this arrangement that it motivates me to stay with it. Flax seed slurry Some people use a flax seed slurry as a leavening agent. I have never tried it. Look online for how to make it and use it.

FAT FREE I am suspicious of the fat free products available that depend on chemical substitutions and processes for their creation. I am also dubious about fat free and low fat natural products such as bovine milk, etc. To me, the simplest thing to do is adjust your diet so that you consume only the amount of whole, healthy fats your body needs. Much has been written about fats and I am no expert on the matter. My recipes use various fats (see BUTTER above) in various quantities. In baked goods recipes the amount of fat used is difficult to adjust without considerably altering the end product. But in all the other recipes feel free to change the type of fat used and the amount used to suit your own needs.

SALT FREE For twenty years I ate a diet completely salt free. Then studies began to show that some of my health challenges might be directly related to the lack of salt in my diet. So I reintroduced salt into my eating patterns. You will find salt in all my recipes. You can easily adjust the salt content from none, to less, or to more than I have described.

BASIC INGREDIENTS LIST These days my basic ingredient list for gluten, dairy and sugar substitutions looks something like this (organic and local wherever possible). I keep these ingredients on hand at all times. Flours I grind everything on the list below (except rice and tapioca) to a fairly fine flour in an electric coffee grinder dedicated to this purpose. Once they are ground, millet and flax are very vulnerable to a short shelf life which can give them a bitter or rancid taste when purchased at the store. Grinding them as you use them is quick and easy and guarantees a delicious and unspoiled flour. Tapioca and rice can also be ground at home but the equipment I use produces a pretty coarse and gritty product so I purchase these flour already ground. Brown rice flour Millet flour Teff flour Amaranth flour Brown Flax seed flour (meal) Golden Flax seed flour (meal) Tapioca flour

Whole Grains Quinoa Amaranth Millet Teff Wild rice mix Kamut Legumes Red lentils Yellow split mung dal Yellow split peas Oils Extra virgin olive oil Walnut oil Ghee Nuts Almonds Cashews Walnuts Sweeteners Apple juice concentrate Brown rice syrup Date sugar Fruit Sweetened jams Agave Evaporated Cane Juice Honey Dairy Goat cheese Goat yoghurt Ghee

Condiments Wheat free tamari (wheat free soy sauce)

EXTRA INGREDIENTS LIST The following are items I keep on hand that break my rule about not having items for just one recipe! Sometimes thereâ&#x20AC;&#x2122;s just that one thing that makes a difference in the texture or taste and I go ahead and keep the extra ingredient on hand. Items Plain dried soy milk powder (pancakes, waffles) Sorghum flour and sesame seeds (brownies)

MENUS PHILOSOPHY All over the world people structure their eating patterns throughout the day in very different ways. The times of day that a person eats, and what they eat, is wide ranging from culture to culture. Based on the American pattern of eating three meals a day I have developed a system that works for me and my household. You may find a completely different pattern that enhances your health and well being. I eat whole, nutrient dense grains and fruits for breakfast; more concentrated protein with vegetables, as well as a larger meal portion, for lunch; occasional sweet or savory treats before 4pm in the afternoon (tea time!); low glycemic index foods, milder vegetarian protein combinations, vegetables, and smaller portions for dinner. Breakfasts in our house are on the sweet side, lunch savory, tea time sweet or savory, and dinner savory.

I incorporate three food combination principles into my menu planning as well. general, I eat:

1. Fruits, grains, and sweeteners at the same meal – with no animal proteins or vegetables 2. Animal protein and vegetables at the same meal – with no grains, potatoes, fruits, or sweeteners 3. Vegetarian protein (legumes and grains) and vegetables at the same meal – with no fruits or sweeteners We find our digestion greatly improved by observing these combinations. Occasionally we mix eggs or cheese with grains or potatoes but rarely make that combination with meat, poultry or fish. Finally, I follow the principle of allowing at least three hours to lapse between meals. Our meal times vary a bit depending on the day, but in general we eat breakfast at 8:30am, lunch at 12:45pm and dinner at 6:45pm. I usually begin meal preparation 30 to 45 minutes before we eat. My husband and I both work at home so we are fortunate in that we are able to prepare three fresh meals a day. However, whenever I eat out, I am usually able to follow these basic menu planning principles without much difficulty. When traveling my whole system benefits from continuing to observe these principles as much as possible. I don’t drink water with a meal but rather drink tea afterward. At breakfast time I drink tea both before and after the meal. You will find that these menus are extremely simple compared to most menu ideas that you usually see. As long as the menu planning principles I have outlined are observed, you can add as many dishes to each meal as you like. I have pared things down to the simplest combinations and the shortest preparation time. In the recipe sections I have included a few more time consuming entrees that I make on days when I feel like spending time in the kitchen. Even though the menus may look simple, the meals are all freshly made, and often with ingredients right out of the garden, and offer a pleasing complexity at the table. We find them savory and very satisfying.

BREAKFAST Breakfast is exactly what it says it is….breaking a fast. It is also the first injection of “fuel” into the body for meeting the energy demands of the day. In a way those two ideas seem contradictory to me. Breaking a fast is usually done gently with a gradual intake of

mild foods whereas fuel might be viewed as a pretty high octane food item. Balancing these needs varies person to person. Some people begin the day with cold cereal or granola; some with a strong protein such as eggs, sausage, or tofu.; some with soups; some with vegetables; some with fruit; some with yoghurt; some with sweet carbs such as muffins, bagels or cinnamon rolls. Having experimented (or just plain fallen into) almost every modality noted above, I have discovered that beginning the day with simmered fruit in the winter or fresh fruit in the summer, a cooked whole grain, and ground nuts makes the most satisfying and energy producing breakfast for me. If Iâ&#x20AC;&#x2122;m feeling particularly tired, or have a big morning ahead of me, I will sometimes add a strong protein, such as an egg, to this mix. My husband always adds toast with nut butter to round out breakfast. Cooked Grains Grains can be served either in a savory version (ie, no added sweetness) such as in the spring menu below, or in a sweet version as in the other three seasons. For a heartier protein, try adding an egg on top of the savory version millet for a delicious combination. Yoghurts, nut milks, soy or rice milks, walnut oil, ghee, agave nectar, or brown rice syrup can be added as desired on any of these breakfast menu grainsâ&#x20AC;Ś Spring (savory) Cooked whole grain millet Walnut oil drizzled over Ground walnuts Salt & pepper Toasted sprouted grain bread with nut butter

Fall Cooked whole grain amaranth Fresh simmered applesauce Toasted ground cashews Toasted chapatti with nut butter

Summer Cooked whole grain quinoa Fresh strawberries Ground almonds Toasted chapatti with fruit sweetened jam

Winter Cooked whole grain teff Simmered dried apricots Ground walnuts Toasted sprouted grain bread with fruit sweetened jam

“Sunday Breakfast” On Sunday mornings we often make a special treat… Summer Millet pancakes with fresh raspberries mixed in Topped with goat yoghurt, ground walnuts, and Agave nectar, brown rice syrup, or fruit sweetened jam

LUNCH Lunch in our household is the largest meal of the day and includes a stronger protein component. In some ways it is also the simplest meal of the day since I don’t like taking a long time to cook at mid-day. In keeping with my food combining principles, this meal does not include fruits or sweeteners, and if the protein is animal based, the meal also does not include grains or carbohydrates. If the protein is plant based, grains or carbohydrates can be included. As a general rule, we eat eggs for lunch two days a week; kitchari two days a week (a grain and legume combination); tofu two days a week, and meat, fowl or fish one day a week. We also sprinkle goat cheese and goat yoghurt throughout the lunch menus where appropriate. If you eat fish, fowl, or meats as your primary protein source, just substitute your favorite dish such as baked chicken or grilled fish for the protein entrées below. I lightly sauté most vegetables and eat a fresh salad only once or twice a week during the spring and summer months. Because of your body type, climate, or season, you might prefer to eat more raw vegetables. In the recipe section there are suggestions for flavoring the sautéed vegetable dishes mentioned below. Spring Sorrel and goat cheese frittata Sautéed asparagus and spinach with cilantro

Fall Tofu pesto patties Sautéed kale and yellow onions with fennel fronds & coriander

Summer Ginger, coconut, cilantro kitchari Fresh greens, herbs, and tomato salad with vinaigrette dressing

Winter Black mustard seed and cumin kitchari Sautéed carrots and leeks with garlic and ginger

DINNER Dinner is a more modest meal in the day, but sometimes the most savory, since I enjoy spending a little more time cooking at the end of the day. We no longer eat stronger proteins in the evening, often preferring a simple soup or sauce over a grain. If I’m feeling a need for protein I often make a dal soup and chapattis which gives us a simple vegetarian protein. The emphasis at dinner is on low glycemic index, or low sugar, foods. This means we avoid eating brown rice, basmati rice, rice pastas, carrots and beets at dinner. I also avoid eating deserts in the evening except on special occasions. If I want a sweet treat during the day I usually eat it at “tea time” before 4pm. In simplistic terms the emphasis at lunch is on a more substantial meal with protein, while the emphasis at dinner is on lighter, low glycemic index combinations. Often I take the time to make chapattis at dinner to serve as the grain component. This also gives me leftover chapattis for morning. I find the reduced protein and/or sweetener intake in the evening improves my sleep. Occasionally we eat potatoes, chapatti pizza, shepherd’s pie, etc. for a change of pace. An exception might be an evening with an activity requiring more energy than usual, in which case I will eat a more substantial protein and perhaps desert. As mentioned in the section on lunch menus, there are suggestions for flavoring the sautéed vegetable dishes in the recipe section. Spring Steamed wild rice mix Ginger tamari cashew sauce Toasted cashews Sautéed fresh spring greens with green onions

Fall Creamy Spinach and Leek Soup Amaranth chapattis Sautéed chard and yellow onions with ginger and herbs

Summer Quiona tabouli salad with sorrel Sautéed sugar snap peas with herbs

Winter Potato Soup Millet chapattis Sautéed collards and leeks with coriander

RECIPES The primary purpose of this book is to offer a food design that can help you if you are facing food sensitivity issues or simply want to make a change in your eating patterns. The food design that I describe (principles, menu planning, ingredients, etc.) can easily be applied to recipes you already know and love. To get you started, I have focused on a few basic recipes that I hope will help you over the harder parts of changing your diet. These recipes are intended to serve as templates from which you can branch out and develop your own favorite dishes, or find delicious recipes offered in the many wonderful cookbooks and online sources available. I encourage you to absorb the basic principles presented here and then find or invent recipes that meet this food design criteria and that work best for you.

My lunch and dinner recipes fluctuate between Mediterranean and East Indian influences. Very often the basic vegetables or grains in each recipe can be used and flavored with a completely different tradition or ethnic wisdom as its base. Again, following the overarching principles of this diet concept, you can adapt each dish to whatever sensibilities suit you. You will notice that I offer a greater number of recipes in the SUNDAY MORNING BREAKFAST, TEA TIME, and DESERT sections than in most of the other sections of the book. This is not because we eat these items frequently, but because finding good , whole foods, food allergy sensitive, baking recipes can be difficult. When a special occasion comes along, I like to be able to pull out a recipe that fits the moment perfectly. Thus I offer more baking recipe options since I know you can easily find many recipes that work for all the other sections. A few notes on baking. My recipes take into account the principle that when you are baking with non gluten flours you need to have three components. First you need a base flour which is usually something that doesn’t have too strong a flavor, mixes well with the other components, and offers a basic pleasing texture. For me the base flour is brown rice flour which I buy already ground. Second you need a flour that offers some flavor punch but can’t be used as the base flour because it may be too crumbly, etc. My second flours are usually millet, amaranth, or teff which I grind fresh in a coffee grinder reserved for that purpose. Third you need a flour that will bind things together – this is the substitute flour for the missing gluten which does the binding job for gluten grains. I use brown and golden flax seeds which I grind fresh (as above), as well as tapioca and arrowroot which I buy already ground. All of the recipes for baking have been created at an elevation of 4,000 feet and in quite dry climate conditions. You may need to make adjustments for your elevation and climate. Enjoy these recipes. It is my hope that they will help you make whatever food changes you are seeking so that you wake up one day and find yourself Eating for Joy!

BREAKFAST WEEKDAY COOKED WHOLE GRAIN CEREAL We alternate the following grains every weekday morning year round. Once you get into the practice of cooking cereal it becomes quite routine and easy. When the grains have started cooking you can turn the burner down to a low simmer and the cereal will cook while you take a shower or attend to other morning activities. These cereal recipes are designed to serve just one person. Multiply the recipe by the number of people you wish to serve. Your idea of portions might be different than mine so experiment with quantities that work for you and your family. You also may need to adjust the amount of liquid used for a more dry or moist result depending on your taste.

Amaranth 1/3c whole amaranth Gently toast in a pan on the stove being careful not to burn it 1 cup water Bring water to a boil Add salt to taste (optional) Add toasted amaranth Simmer covered until soft and not crunchy – about ½ hour Stir a few times during cooking This is not a large quantity of cereal but amaranth is a very dense grain and we find it to be the right amount for a single serving

Millet 1/4c whole millet Gently toast in a pan on the stove being careful not to burn it ¾ c water Bring water to a boil Add salt to taste (optional) Add toasted millet Simmer covered until soft and fluffy – about ½ hour Fluff with a fork before serving

Teff 1/3c whole teff 1 1/4c water Bring water to a boil Add salt to taste (optional) Add teff Simmer covered until soft and not crunchy – about 45 minutes being careful not to let it boil over which it can tend to do Stir a few times during cooking

Quinoa 1/3c quinoa Rinse quinoa in sieve (small enough that the quinoa can’t go through). Rub the quinoa between your hands or against sieve, rinse thoroughly – by doing this you remove the outer coating on that quinoa (a natural condition) which eliminates its otherwise slightly bitter taste. 3/4c water Bring water to a boil Add salt to taste (optional) Add quinoa Simmer covered until soft and not crunchy – about 20 minutes Fluff gently with a fork before serving TOPPINGS We shift between sweet and savory toppings for our morning cereal depending on our mood for the day. Sweet topping options Ground walnuts, cashews or almonds Fresh fruit in the summer Stewed dried fruits in the winter Toss some dried fruit such as raisins, prunes, or other dried fruits into warm water and simmer on the stove while the grain is cooking. Heated frozen fruit in the winter Heat frozen fruit such as blueberries, raspberries, etc. on the stove while the cereal is cooking. If the fruit is unsweetened you can add 2 or 3 T apple juice concentrate, 1 T arrowroot, and a dash of cinnamon for delicious compote. Fruit sweetened Jams Agave Date sugar Nut milks Rice milk Savory topping options Salt & pepper Ghee, walnut oil, or sunflower oil Ground walnuts, cashews, or almonds Ground sesame seeds Goat yoghurt Nut butters (ie. peanut butter, almond butter, etc.

SUNDAY MORNING Almost every Sunday morning we indulge in pancakes, eggs and hash browns, or some other breakfast treat. Holidays, birthdays, and other special occasions are also often graced with a special breakfast item. I have concentrated on dishes that use less common flours and sweeteners and have left the more familiar egg dishes to other cookbooks. PANCAKES A couple of notes on pancakes: The amount of wet ingredients you add to the dry ingredients will determine how thick or runny your pancake batter is. Adjust the recipe to suit your personal preferences. Bear in mind that the rice flour absorbs quite a bit of liquid and does so more slowly than wheat flour so sometimes, just when you think you have the right consistency; the batter will suddenly become quite a bit thicker. Practice will improve your results. I use plain, powdered soy milk and water for the liquid in the pancake recipes because I think it adds a note that is reminiscent of buttermilk. I tend to like my pancakes plain but if you prefer something with a little more sparkle try adding one or more of the following to the batter: cardamom, cinnamon, grated orange peel (fresh or dried), ground walnuts, natural maple flavor or any other spice or flavoring that appeals to you. You can also add fresh or frozen blueberries, raspberries, or other fruits to the batter before cooking for a fruit filled treat. Allow a little more time for the pancakes to cook if the fruit is frozen, or set the fruit out ahead of time so that it can partially thaw before putting it in the batter. Toppings for pancakes in our household include, ghee or walnut oil, fresh or cooked fruits of all kinds, goat yoghurt, agave or brown rice syrup, and ground walnuts sprinkled over everything. Serves Two Millet Pancakes (simulates “buttermilk” pancakes) Mix dry ingredients ½ c freshly ground millet flour 1/4c brown rice flour 1/4c tapioca flour 2 T date sugar 1 t baking powder ½ t salt 3 T dry soy milk (rub through small sieve if lumpy) Mix wet ingredients 1 c water 1 egg (or egg substitutes as noted above) 2 T walnut oil or ghee Gently mix wet and dry ingredients together

Teff Pancakes (simulates “buckwheat” pancakes) Serves Two Mix dry ingredients ½ c brown rice flour 6 T teff flour 2 T flax seed flour 2 T date sugar 1 t baking powder ½ t salt 3 T dry soy milk (run through small sieve if lumpy) Mix wet ingredients 1 c water 1 egg (or egg substitutes as noted above) 2 T walnut oil or ghee Gently mix wet and dry ingredients together

Crepes Whisk together to form smooth, thin batter 6 T brown rice flour 2 T flax seed flour 3.4 T date sugar Pinch of salt ½ c + 2 T nut milk 2 eggs (beaten lightly) 1 ½ t olive oil or ghee Refrigerate batter one hour Heat heavy 6” skillet on medium high heat Brush with oil Ladle 1/4c batter into skillet Tilt skillet to evenly coat bottom of pan with batter Cook 1 – 2 minutes until golden brown on bottom and top begins to look dry Turn and cook 30 more seconds Transfer to serving plate and loosely cover with cloth to keep warm Keep adding crepes to plate, one on top of the other, cover with cloth Bring serving plate to table for people to fill as desired or fill crepes yourself and warm them in the oven before serving

Crepe Filling A favorite crepe filling for us is warm applesauce – either freshly made in the fall from a few apples cooked on the stove top – or warmed up canned or frozen applesauce in other months. Just spread applesauce down the center of the crepe and roll it up. Top with raspberry compote, ground walnuts, sweetener of choice, and goat yoghurt. Delicious!

Waffles Serves Two Mix dry ingredients 1 c freshly ground millet flour ½ c brown rice flour ½ c tapioca flour 2 T date sugar 1 t baking soda 6 T dry soy milk (rub through small sieve if lumpy) ½ t salt Mix wet ingredients 4 T walnut oil or ghee 3 egg yolks 2 c water (or 1 c water and 1 c nut milk, cashew or almond) Beat 3 egg whites Combine wet and dry ingredients Gently fold in beaten egg whites Bake on heated waffle iron

QUICK BREADS OR MUFFINS Blueberry Muffins Makes 12 Mix dry ingredients ¾ c freshly ground millet flour ½ c brown rice flour ½ c tapioca flour 2 T date sugar 1 t baking powder ½ t salt 1 ½ c blueberries (fresh or partially thawed frozen) Mix wet ingredients 2 T apple juice concentrate 2 T yoghurt ½ c nut milk (almond or cashew) ¼ c walnut oil or ghee 2 egg yolks Beat until frothy 2 egg whites Combine wet and dry ingredients together gently Fold in egg whites Drop into oiled muffin tin for individual muffins or baking dish for coffee cake style serving Bake 350 degrees 20 – 25 minutes

French Breakfast Muffins Mix dry ingredients 1 ½ c brown rice flour ¼ c tapioca flour ¼ c date sugar 1 ¼ t baking powder ½ t salt ¼ t nutmeg Mix wet ingredients 1/3 c walnut oil or ghee ¼ c brown rice syrup 1 egg ½ c nut milk (almond or cashew) Combine wet and dry ingredients together gently Drop into oiled muffin tin Bake 350 degrees 20 – 25 minutes Remove muffins from pan and cool slightly Dip each muffin into a mixture of Melted (or warmed) walnut oil or ghee Date sugar Cinnamon

Makes 12

LUNCH Lunch in my mind is the most challenging meal of the day. Itâ&#x20AC;&#x2122;s the one where I want to eat the largest portion, receive the highest octane fuel, and spend the least of amount of time in preparation! Sometimes thatâ&#x20AC;&#x2122;s a stretch. Here are some basic recipes that we eat on a pretty regular basis which might help you get started.

PROTEIN I grew up as a non-vegetarian. As a young adult I became a vegetarian and relied heavily on bovine dairy for protein. Twenty years later, on the basis of alternative health care advice, I resumed a non-vegetarian lifestyle and ate locally harvested fish, as well as red meat and fowl that were primarily free range, preferably organic, and grown by small, local farmers. Today I have returned to a primarily vegetarian diet, relying on grains, nuts and legumes for protein, as well as eggs, goat cheese, goat yoghurt, and occasional fish, meat or fowl. Here I have offered recipes that are based on eggs, grain/legume combinations, and tofu, to offer some basic ideas of how to proceed in case you are new

to vegetarian cooking. Many cookbooks abound with wonderful vegetarian, vegan, meat, fowl, and fish protein recipes that fit perfectly into my menu structure. Legumes and grains form the basis of most vegetarian protein combinations throughout the world. For those who have difficulty digesting legumes I suggest you try red lentils which I have found to be very digestible. I avoid American lentils at all costs. I rely on East Indian recipes which also include various spices, etc. that also aid my digestion. There are other East Indian style small beans available which you might experiment with to see which ones suit your system. I find yellow split mung to be another agreeable legume for my system. For those able to digest a wider range of legumes there are many wonderful recipes combining such things as beans and rice, etc. that work perfectly for lunch entrees. I have included some tofu recipes here as well. When eaten one or two times a week, I find tofu agreeable. EGGS Delicious Cheese Less Quiche Serves 4 (For a faster version of this dish you can make a timbale by simply mixing the ingredients as directed and bake in a crust less, oiled baking dish for the same time as the quiche) Crust (see deserts) Filling Sauté 2 T chopped onions, sauté until translucent 1 clove garlic, chopped, sauté 1 to 2 minutes 2 c chopped greens of choice sauté briefly until half cooked, cooking time depends on what green you choose (you can use a single green such as spinach or a mix of whatever greens you have on hand that sound delicious such as spinach, chard, kale, etc.) Mix into sauté 1 – 2 T fresh or dried herbs (add dried herbs into the pan just before you sauté the greens – add fresh herbs just after you sauté the greens). Use any combination of thyme, oregano, summer savory, marjoram, dill, parsley, chives, tarragon. Mix together in a bowl 6 eggs, beat together lightly in bowl 2 c cashew milk ½ t salt (optional) Several turns of the back pepper mill Pour sautéed mixture into pie shell Pour egg and cashew milk mixture over the greens in pie shell Bake in a 350 degree oven until done– about 45 minutes Remove from oven and let rest 10 minutes before cutting into serving pieces

Sorrel and Goat Cheese Frittata Serves One (This dish can also be made as an omelet if you prefer) The ingredients are listed in amounts to serve one person – multiply the ingredients by the number of people you are serving Turn medium to low heat on under omelet or other stove top pan you like to cook eggs in Add 1 T olive oil, heated slightly Add to pan and stir together 2 eggs, beaten together lightly in bowl before adding to pan 4 leaves fresh sorrel, chopped into 1 to 2 inch pieces 2 T soft goat cheese, dropped in several small dollops over the top of the eggs and sorrel Cook gently with lid over the eggs until cooked through Cut into pie shaped pieces and serve immediately Frittata Variations Follow directions noted above omitting the sorrel and goat cheese and adding instead: Aux Fines Herbes Add finely chopped parsley, chives, tarragon (or other herbs of choice) to eggs and cook as above Tomato and Basil Add 1 c fresh chopped tomato and 1 t fresh chopped basil to eggs and cook as above

Zucchini and Summer Leeks Sauté 1 – 2 summer leeks– white and tender green part only, sauté until soft ½ c chopped zucchini, sauté until tender Add beaten eggs and cook as above

KITCHARIS We eat East Indian kitcharis made from red lentils and white basmati rice one to three times a week. These take time to prepare. If I’m particularly organized I will cook the red lentils at breakfast time which shortens the final cooking time to 20 to 30 minutes at lunch to sauté the spices, cook the rice into the red lentils, and sauté a separate dish of vegetables and/or greens. I think kitcharis are a delicious, filing, and stick to the ribs option for lunch. I follow several recipes rather exactly so I cannot print them here without violating copyright laws (although I substitute red lentils for all the other legumes suggested – which I realize changes the healing properties advocated). I can recommend Ayurvedic Cooking for Self-Healing, second edition, 1997, by Usha Lad & Dr. Vasant Lad. You will find those recipes to be delicious. I encourage you to experiment with these recipes on days when you have some extra time to get used to a different way of cooking. I don’t use some of the most exotic ingredients so my versions aren’t always completely authentic. TOFU Most of my tofu recipes are “gestimations”. I have never really measured these ingredients. They are simple to put together. Experiment with them until you find the proportions of ingredients you like. In all cases I use organic firm tofu. Tofu Pesto Patties Mash the amount of tofu you want to eat with a fork Add a generous amount of cilantro pesto or basil pesto (recipes under “Dinner”) Mix together well Form patties with your hands Fry gently on skillet until golden, flip, fry until other side is golden Serve immediately (you can add an egg to the mix to help hold the patties together if you prefer) Marinated Tofu for Grilling Combine 6 T wheat free tamari (wheat free soy sauce) 1 T brown rice syrup ½ t powdered garlic ½ t powdered ginger 1 T nutritional yeast Cut tofu into 1 ½ to 2 inch square chunks Place in marinade an hour before grilling Turn frequently until well marinated Marinated tofu can be grilled “as is” or placed on skewers with other vegetables that have been brushed with olive oil before grilling

Tofu and Pumpkin Seed Sauté Serves Two Add to skillet and sauté gently until tender 1 to 2 T olive oil 2 garlic cloves minced ½ inch (estm) ginger root minced Add and sauté until tofu begins to brown slightly 1 c tofu cut into ¼ to ½ inch pieces ¼ c green pumpkin seeds (from natural food store) 2 or 3 splashes of wheat free tamari (wheat free soy sauce) until tofu and pumpkin seeds are well coated – add more as needed during cooking Serve immediately

GREENS If you’re not accustomed to eating greens, or a lot of other vegetables for that matter, it can be challenging to know where to begin. Obviously the simplest of greens is a fresh salad that you either cut up yourself or purchase ready made from the store. Depending on your geographic locale, your body type, and the season, this might be the quickest and simplest solution to adding greens into your diet. I enjoy a mix of salad greens occasionally but generally I prefer large, dark, leafy greens as kale, collards, chard, spinach, sorrel, etc. lightly cooked. You can prepare greens from the simplest to the most complex ways. There are many recipes in many cookbooks to choose from. I’m offering a few here to get you started. TYPES OF GREENS Awareness is rising about the health giving properties of greens. There are ever so many more available, some of which I haven’t even tried. In Europe there is a long standing tradition of eating greens that are more bitter tasting than we are used to. Originally greens were simply gathered in the wild. Later they were gathered in the winter months when the summer garden varieties were spent. It’s been said that the darker the green and the more bitter the green – the more nutrition. The closer a variety is to its origin, the more nutritional value it seems to have. You can flavor greens with herbs and spices, incorporate them into soups, omelets and other dishes, or cover them with sauces if you want to enjoy their health giving qualities while you get used to their taste. Experiment with abandon!

Here are a few varieties of greens to think about. Kale – There are many kales available these days. Try them all. Most people, when they think of kale, think bitter. Kale is bitter until after the first frost. Then they become very mellow in flavor. Unfortunately, in the super market, kale rarely has mellowed through a frost and so they can be challenging to eat. Red Russian Kale and Dinosaur Kale are milder tasting varieties. Collards – My husband is from North Carolina. Where he grew up collards were cooked with fat back for hours until most of the nutritional value had long since evaporated off. Try collards in a fresher, shorter cooking time incarnation. Collards are also great lightly blanched in a shallow skillet of boiling water and used as wraps around a wild rice mix or other fillings of choice. Chard – There are lots of fancy chards available – from ruby stemmed and rainbow stemmed and to more familiar green stemmed. I don’t find an enormous difference in flavor between them but I like them all. If Kale and Collards are challenging to your taste buds, chard is easy to eat and very versatile to use. Spinach – Most everyone is familiar with spinach. Though some of its overcooked or canned variations from childhood may not be too pleasing to think about. Spinach cooks very quickly so it should be tossed into a vegetable or greens dish at the very last minute or added as a topping after the dish is served. It’s a great addition to a quiche and can be used as a filling in a tortilla or crepe. Sorrel – Sorrel is a favorite of mine. It adds a lovely lemony flavor to salads or cooked greens. Beware that when it cooks it turns sort-of khaki green (a color we’re not used to at our tables) but it’s so delicious it doesn’t matter. The French love an omelet with just fresh sorrel in it – I like to add a little bit of goat cheese for a delicious treat. Other Greens – Books are written about all the greens available today for growing and eating. Learn about them and add your favorites into your daily diet.

PREPARING GREENS If the leaves of your greens are big and fairly hefty, almost tough, you can cut the leaf away from the stem and discard the stem. In the case of chard you can chop up the stem and cook it before you put the leafy green part in the pan if you prefer. But the stems of kale and collards don’t lend themselves to sautéing. You can cut tougher leafy greens like kale into thin julienne strips for a quicker cooking time if you’re in a hurry. Try cooking just one kind of green or mix several greens together. Be sure to add in the greens that will take the longest to cook first (usually the kales and collards, etc.) and add the delicate ones at the last minute or after they are served as a topping. As you prepare greens over time you’ll discover how you like them best.

Ways to serve greens Thicker cooked greens such as kale or lighter uncooked greens such as spinach or sorrel can be put on a plate as a “bed” on which you can put another dish such as a rice pilaf. They can be used as the topping on grains. You can serve them plain on the side; sprinkle freshly cut herbs over them; or top them with a delicious sauce.

Herbs and spices with greens The nice thing about greens is that you can flavor them any way you like. You can reach into your ethnic roots to inform your choice of herbs and spices; you can adopt a cultural focus that you are drawn to and enter more deeply into the wisdom imbedded there; or you can simply enjoy flavors ranging from Asian to Mediterranean and everything in between. I usually add four to six other elements to greens including onions of all forms, garlic, ginger, coriander, cumin, etc. as well as a myriad of fresh herbs in the summer from the garden. It’s also delicious to mix several greens together which also increases the complexity of flavors.

The following recipes serve primarily as a template upon which you can embroider according to your preference. Steamed Greens – The simplest Probably the fastest, simplest way to prepare any vegetable is to steam it. Simply place the greens into a steamer tray set into a pan just above boiling water. Steam lightly until done to your taste.

Sautéed Greens – Almost as simple I prefer a little oil with my cooked vegetables so I sauté them rather than steam them. Place olive oil or ghee (1 to 2 Tablespoons) in a skillet. Heat the oil on medium heat and toss the greens in the oil. Season with salt and pepper. In the winter when you are using greens with the toughest leaves you can add 2 or 3 Tablespoons of water to the pan, cover with a lid and simmer for just a few minutes until done. Basically you should put only enough water in the pan to cook the greens so that the water is completely evaporated when they are finished cooking. A little practice perfects this method. You could also use a flavored liquid such as tamari, vegetable broth, balsamic vinegar, rice vinegar, etc. as your simmering liquid. You can sauté the thicker winter greens and skip adding the water but I think they take longer to cook and aren’t as tender or sweet done that way so I prefer to finish them with a simmer. Spring & Summer Greens and Herbs – A couple more steps Prepare greens as above but after heating the oil and before putting the greens in the pan sauté some fresh garlic, shallots, green onions, or leeks, etc. in any combination that suits you. Sauté these items for a few minutes until they are tender and have released their flavors into the oil. Add the greens and sauté. Summer greens are usually so tender that you don’t need to add additional liquid to the sauté in order to cook them. Chop parsley, fennel fronds, cilantro, summer savory, basil, oregano, thyme, chives, sorrel, in any combination that pleases you and toss them into the sauté during the last one or two minutes of cooking. Just enough to wilt the herbs and add their delicious flavors to your dish. Sautéed Spinach, Sorrel and Green Onions Heat in skillet over low to medium flame 1 – 2 T olive oil or ghee Add and sauté until soft 2 -3 chopped green onions Add and sauté briefly, just until wilted 2 c chopped spinach ½ c chopped sorrel Toss in just before serving 1 t finely chopped parsley 1 t chopped chives

Winter Garlic Ginger Greens – A couple more steps Prepare greens as above but after heating the oil and before putting the greens in the pan, sauté any combination of diced garlic, ginger, red onions, yellow onions, shallots, leeks, etc. in any combination that pleases you. Sauté these items for a few minutes until they are tender and have released their flavors into the oil. Add the greens and proceed as above. A favorite combination for me is garlic and ginger. Though winter leeks cut into thick slices and sautéed very slowly are a delicious base as well. Sautéed Kale and Yellow Onions with Fennel Fronds and Coriander Heat in skillet over low to medium flame 1-2 T olive oil or ghee Add and sauté 1 to 2 minutes ½ t fresh coriander seed crushed in motor & pestle (or purchased ground) Add and sauté gently until softened ½ inch fresh ginger, finely chopped 1 medium onion, chopped into fairly small pieces 1 – 2 cloves garlic, finely chopped Add, cover, and cook until done, approximately 5 minutes depending on the toughness or thickness of the leaves 3 – 6 leaves of kale (depending on size), stems removed and cut into fairly thin strips (Red Russian or Black Kale are particularly delicious) Small amount of water or vegetable stock as needed during cooking Add just before serving ½ to 1 t finely chopped fresh fennel frond

Ishan’s East Indian Sauté – When you have a little more time Heat in a skillet (Ishan heats his oil until it smokes. I’ll be honest and say I don’t heat it that high so I’m not as authentic) 3 to 4 Tablespoons of olive oil or ghee Add and stir until the oil of the spices is released (you can smell the flavors and the seeds begin to pop) ¼ teaspoon whole cumin seed ¼ teaspoon whole coriander A few flakes of dried hot pepper (to taste) Reduce heat, stir in and cook very slowly on low heat for ½ an hour or more 1 chopped onion Add with a little water and cook covered until vegetables are done. Vegetables and greens of choice (in order of cooking time) ¼ teaspoon turmeric When finished cooking add Splash of vinegar Salt to taste after served Dorje’s Tibetan Sauté – When you have a little more time Heat in a skillet 3 to 4 Tablespoons olive oil or ghee Add and sauté for a few minutes until the oil of the spices is released ¼ teaspoon whole cumin seed ¼ teaspoon whole coriander Add and sauté for a few more minutes 1 Tablespoon minced garlic 1 Tablespoon minced ginger Add and cook slowly on low heat for 20 minutes 1 chopped onion Add, stir into onions, and continue to cook slowly until it becomes a paste – about 10 minutes 1 whole tomato cut into pieces Add with a little water and cook covered until vegetables are done. Vegetables and greens of choice (in order of cooking time)

VEGETABLES Today we are urged to eat vegetables of every color in the rainbow to gain the best health benefits possible. There are so many wonderful ones to choose from and an endless array of delicious recipes to try. If you eat only a few varieties, expand your range and try something new every month for awhile until you have added a few more favorites to your diet. Most of the vegetables I eat I prepare exactly as I do the greens above. You can add a lot of varieties, or just one or two, to any of the recipes that I have noted. Just be sure to add each one according to its cooking time (ie. carrots will take longer to cook than spinach – although the cooking time of the carrots can be reduced significantly if they are chopped into fairly small pieces). I always try to use a minimum of five components in any sautéed vegetable dish. For instance, in the spring, I might serve asparagus, spinach, sorrel, green onions and cilantro. In summer, yellow squash, lemon balm, chives, basil, and fennel fronds from a summer garden. Winter leeks, carrots, ginger root, and garlic, might come from a winter pantry. Following are ideas for how these three dishes could be made: Spring Sautéed Asparagus and Spinach with Cilantro Heat in skillet over low to medium flame 1 – 2 T olive oil or ghee Sauté until softened 3 green onions Sauté a few minutes until cooked by retaining some crispness 6 spears of asparagus cut diagonally in 1 to 2 inch pieces Salt and pepper to taste Add and sauté until just wilted 1 c chopped spinach ½ c chopped sorrel Add and toss in just before serving 1 – 2 T chopped cilantro

Summer Sautéed Yellow Summer Squash and Herbs Heat in skillet over low to medium flame 1 – 2 T olive oil or ghee Add and sauté until lightly done 2 summer squash (patty pan, yellow zucchini, yellow crookneck, etc.) Salt & pepper to taste Add and toss in just before serving ½ to 1 t finely chopped Lemon balm Basil Chives Fennel Fronds Winter Sautéed Carrots and Leeks with Garlic and Ginger Heat in skillet over low to medium flame 1 – 2 T olive oil or ghee Sauté until softened ½ inch fresh ginger root Sauté a few minutes 1 – 2 cloves garlic, finely minced Sauté until softened and slightly caramelized, 15 to 20 minutes 2 - 3 winter leeks cut into ½ inch pieces along the white and light green portion of the leek 2 – 3 large carrots, sliced, locally grown for best flavor Salt and pepper to taste

TEA TIME Tea Time is the time of day when we eat a sweeter treat than we might eat any other time of the day or evening. Tea time can also be a savory event with a whole grain cracker or and a little nut butter or soft goat cheese. It’s that moment in the day when we need “a little something” to take us through the afternoon. These recipes are less sweet than special occasion treats (see desserts) so they can be eaten on an every day basis.

VERY SIMPLE TEA TIME TREATS These are quick fix snacks for when you’re hungry in the late afternoon and you don’t have time to fix anything too fancy. Lightly toasted chapattis or left over pancakes on which one might put any one of the following Walnut oil and ground walnuts Tahini and brown rice syrup Peanut butter and fruit sweetened jam or agave Fruit compote left over from breakfast Soft goat cheese Almonds and raisins mixed together Toasted sunflower seeds Whole grain/seed gluten free crackers with soft goat cheese Whole grain/seed gluten free crackers with pesto COOKIES Here are two examples of very low sweetener cookies that you can eat on a daily basis. Many cookies, even using allergy free ingredients, are too sweet to eat every day if you have significant sweetener sensitivities. Biscotti Mix dry ingredients 1 ½ c millet flour ¾ c tapioca flour ¾ c brown rice flour ½ t salt 1 c toasted almonds, chopped Whisk together wet ingredients 1/3 c ghee or walnut oil ¾ c brown rice syrup 1 t vanilla 1 t almond extract Add wet ingredients to dry ingredients, add more brown rice flour if necessary Form 2 logs 2 to 2 ½ inches in diameter Bake 350 degrees 25 minutes until firm and golden around edges Cool 30 minutes Cut ¾ inch diagonal slices Place on cookie sheets 1 inch apart Bake 350 degrees 8 minutes Cool Store in airtight container

Rusks Mix dry ingredients 2 c millet flour 1 c brown rice flour ½ c brown flax seed flour ½ c tapioca flour ½ t salt 1 t cinnamon Mix wet ingredients ½ c brown rice syrup 2 eggs ¾ c nut milk (cashew or almond) or thinned yoghurt 2 t vanilla 2 t almond extract Combine wet and dry ingredients into soft dough Roll or pat out to ½ inch thick Cut 2x4 inch rectangles Place 2 inches apart on baking sheets Bake 350 degrees 15 minutes until tops are crisping and browning a little Loosely pile on baking sheet Bake 200 degree 12 hours to dry or place in food dryer overnight Cool Store in airtight container CRACKERS Millet Flax Crackers Mix dry ingredients ½ c + 2 T freshly ground millet 2 T whole millet, lightly toasted 1 T whole brown or yellow flax seed 2 T freshly ground golden flax seed ¼ t salt Mix wet ingredients 2 T walnut oil or ghee ¼ c water Mix wet and dry ingredients together, stir well Spread 1/8 inch thick onto oiled cookie sheet Score with knife into preferred cracker sizes Bake 350 degrees 20 minutes until golden on top Break apart place on rack to cool

CAKE Cake is usually a special treat item, but this recipe has enough nutritive value and is low enough in the sweetener department that it can be eaten as often as you like. Carrot Cake Cook 10 minutes and cool 1 c grated carrots 1 c raisins ½ c brown rice syrup 2 T ghee or walnut oil 1 t cinnamon 1 t allspice 1 t salt ½ t nutmeg ¼ t cloves 1 ½ c water Add 1 egg Mix dry ingredients together 1 ½ c millet flour ¼ c brown rice flour ¼ c tapioca flour ½ c chopped walnuts Mix dry ingredients into wet ingredients Pour into well oiled pan Bake 300 degrees 45 minutes

BAKED FRUIT Fruit Crisp 4 c fresh fruit or partially defrosted frozen fruit Mix into fruit and let sit while preparing topping # 1 or #2 3 T arrowroot 1 T tapioca flour 3 T apple juice concentrate 1 T brown rice syrup Dash of cinnamon Topping #1 Dredge together 1 c millet flour ½ c brown rice flour 1/3 c tapioca flour ½ t salt ¼ c brown rice syrup Topping #2 Dredge together ½ c brown rice flour ½ c tapioca flour 1/8 t salt 2 T ground and toasted walnuts or almonds 4 T walnut oil or ghee 2 T brown rice syrup Optional Topping additions ½ to 2 t cinnamon ¼ t nutmeg 1 T fresh orange zest 1/3 c chopped toasted almonds Baked Apple Dish Cut up 6 baking apples into bite sized pieces leaving skin on Layer in small oiled baking dish 1/3 of the apple pieces Sprinkle of nutmeg and cinnamon until there is good color on the apples Drizzle of walnut oil or warmed ghee over apples 1 T (estm) of apple juice concentrate over apples (Optional ground walnuts and/or fresh orange zest) Add second layer as above and continue until 3 layers have been created Cover baking dish, bake in 350 degree oven until apples are soft

PUDDINGS I have found puddings to be the most difficult item to replicate when I eliminate wheat, dairy, and sugar! I’ve offered more options in this section than I usually do since it’s so difficult to find other recipes. Wheat Free and Dairy Free Tapioca Pudding Let sit one hour 1 c cashew milk 2 T whole tapioca pearls Cook gently until tapioca pearls are very soft Add 1 t vanilla Pinch salt 1/16 t cardamom 1/16 t cinnamon 1 T brown rice syrup (or to taste) Drop of natural maple flavoring (optional)

Serves One

Serves Two Tapioca Pudding Let sit one hour 4 c very well strained almond milk 8 T tapioca pearls Cook gently over double boiler until tapioca pearls are very soft Beat together 2 eggs Slowly beat ½ c hot tapioca into eggs to temper them Slowly beat tapioca and egg mixture back into tapioca in double boiler Cook 2 minutes (estm) until thickened, turn off heat before eggs curdle Add ¼ t cardamom ¼ t cinnamon 1 t vanilla 1/8 t salt (optional) ¼ to ½ c brown rice syrup (to taste)

Indian Rice Pudding Stir together and cook on low over double boiler for one hour, stir occasionally ½ c uncooked, washed, basmati rice 2 c almond or cashew milk (add more if needed) 1/8 t saffron 15 whole cardamom seeds (removed from pods) Add brown rice syrup to taste when it is done Prepare garnishes while rice cooks 2 T toasted, unsweetened coconut bits 1 T grated lemon rind 2 T slivered almonds 2 T currants hydrated in orange juice concentrate Serve dishes of rice pudding and sprinkle garnishes on to taste

Serves Two Mock Crème Anglaise or Vanilla Pudding Stir together with whisk 3 T arrowroot 1/8 t salt 2 c cashew milk Place over double boiler and cook until thickened – a very few minutes Beat 1 egg Beat a little of the hot mixture into the beaten egg to temper it Add egg mixture slowly to mixture in double boiler, stir until egg thickens Add ½ t vanilla Drizzle in Agave until desired level of sweetness is achieved Options for embellishment Pour warm over fresh fruit or fruit compote Layer in glass dish with fresh fruit or fruit compote Mix with fruit of choice, chill

DINNER Our evening meal is often a lighter fare. We usually eat a grain/legume combination; or a low glycemic, nutrient dense grain served with a nut milk based sauce. On a fall, winter, or spring evening a simple soup served with chapattis is very satisfying. A hot summer night might find us eating a cooked whole grain salad and something fresh from the garden. As is true of lunch, dinner includes a generous portion of greens and/or other vegetables, combined with herbs and spices.

LEGUME SOUPS These soups offer a vegetarian protein option at dinner. We eat them with chapattis and never tire of their flavors. You can develop many variations on these themes. As mentioned in the LUNCH section, I rely on an East Indian influence to incorporate legumes into my diet, however there are many delicious soup recipes available that incorporate more robust legumes which you may prefer. Preparation time is about 30 to 40 minutes.

Dorje’s Soup Serves Two Sauté until softened ½ inch ginger root, minced 2 to 3 T onion, chopped Add and cook until soft 2 cups vegetable stock (Dorje uses non-vegetarian chicken stock) 2 T quinoa, millet, or other grain of choice (wash and rub quinoa against strainer to remove bitter outer layer) 1 T red lentils, washed and drained, or other fast cooking legume of choice Add 2 c chopped greens (spinach, chard, kale, etc.) Cook two or three minutes until greens are wilted (if using kale or collards, cook a little longer until they are tender and easy to eat) Serve immediately Add Several chopped sprigs of fresh cilantro

Serves Two Delicious Dal Soup Wash, drain, and set aside ¾ c red lentils Heat gently in small soup pan 2 T olive oil or ghee Add and sauté allowing oils to release 1 t (estm) cumin seed Add and sauté until soft (add garlic last since it cooks very quickly) 2 T chopped onions 1 clove garlic, chopped (optional ½ inch ginger root, minced) Add red lentils and cook until well done, approximately 30 minutes Add 1 c chopped greens of choice (spinach, chard, kale, etc.) Cook two or three minutes until greens are wilted (if using kale or collards, cook a little longer until they are tender and easy to eat)

GRAINS CHAPATTIS Chapattis are simple to make once you get the used to a new procedure. I tend to mix my dough at the last minute, roll the chapattis out in the flour of whatever grain I am using, and cook on a dry cast iron griddle. My Tibetan friend Dorje makes her dough every evening and cooks her chapattis at breakfast time for the day ahead. If you don’t set the dough overnight, she recommends mixing it a minimum of 1 – 2 hours ahead. She keeps her dough tightly covered and stored at room temperature. Making the dough ahead creates a much smoother and more elastic dough. She rolls her chapattis out on an oiled board and cooks them on an oiled griddle. I have found that dough mixed up at the last minute falls apart too easily to roll out on the oiled board. The results of the two methods are quite different. I happen to like the results of both methods and make both kinds. Don’t be dismayed if your methods are a little less than perfect for awhile. Just stay with the process a number of times until you begin to get the feel of it. You’ll begin to understand the methods and begin to see how dry or moist you want your end product to be. I now make quite a “wet” dough (ie. very sticky) which is harder to handle for the quick method, but yields a moister product. The same amount of moisture will be absorbed by the flours when the dough is made ahead of time, making it much easier to handle on an oiled board. Traditionally chapattis are mixed using your hands (very clean, of course!) but you may use a mixing spoon if you prefer. Be sure dough is very well mixed. Even though these recipes have no gluten, I find extra hand mixing (or stirring) helps hold it altogether. Add or decrease water in each recipe to taste. Add or decrease salt in each recipe to taste. After mixing the dough Use immediately or rest 1-2 hours or overnight Divide into four pieces Keep uncooked dough in a bowl and covered during cooking time Oil a rolling board or dust with flour of grain being used Oil a rolling pin or dust with flour of grain being used Roll one piece of dough in your hands and begin to pat it into a circle in your hands and then on the rolling board Roll out one chapatti at a time approximately 6 inches in diameter with rolling pin Cook on griddle over medium flame until slightly browned patches can be seen Flip and cook until slightly browned in the same way Adjust flame as needed so chapattis cook fairly quickly but do not burn Place a double thickness of clean cotton dish towel on a plate with a portion of the folded towel draped off the side of the plate Place cooked chapatti on towel on plate and then completely cover the chapatti with the extra towel draping to the side

While the first chapatti is cooking, roll out the second chapatti, and cook it when the first chapatti is placed on the plate Continue stacking chapattis one on top of the other on the plate, covered with the towel, until all the chapattis are cooked Let the chapattis rest, covered, for 10 to 15 minutes before serving

Brown Rice Chapattis (high glycemic index) Mix together ¾ c brown rice flour ¼ c freshly ground brown flax seed flour ½ t salt Add and mix thoroughly into dry ingredients ½ c water Millet Chapattis Mix together 1 c freshly ground millet flour ¼ c freshly ground golden flax seed ½ t salt Add and mix thoroughly into dry ingredients ½ c water Amaranth Chapattis Mix together 1 c freshly ground amaranth seed ¼ c freshly ground brown flax seed ¼ t to ½ t cumin seed ground with mortar and pestle or purchased ground Add and mix thoroughly into dry ingredients ½ c water

HOT COOKED GRAINS Hot cooked grains are a simple and delicious option at dinner time. We often top a plain serving of quinoa or millet with a delicious sauce. Here are a couple of simple recipes to try. There are many grain entrees available and you may already have your favorites. Plain Wild Rice Mix (a mix available at our natural food store) Bring to boil 2 c water 1 T olive oil or ghee Pinch of cumin seeds Add, bring to a boil, and simmer covered for 45 minutes 1 c wild rice mix

Serves Two

Curried Quinoa Serves Two Cook 2 c (1 c uncooked) quinoa using directions under breakfast grains Heat 3 T olive oil or ghee Add and sauté until flavors are released ½ t black mustard seeds ½ t cumin seeds A few flakes of dried hot pepper (to taste/optional) Add and sauté until translucent ½ large onion cut lengthwise into fine strips Add, stir in quickly, cook just until quinoa is fully heated 2 c cooked quinoa ½ t to 1 t curry powder 2 T fresh cilantro, chopped

COLD COOKED GRAINS In the summer we like to eat cooked grains for dinner that have been converted to delicious summer salads. The proportions and ingredients are flexible depending on what’s available in the garden. Measurements noted below are very approximate since I just toss these ingredients together in the mood and taste of the moment. Serves Two Quinoa Tabouli with Sorrel Cook 2 c (1 c uncooked) quinoa, fluff gently with fork, chill (or serve room temperature) Add and mix thoroughly – refrigerate 2-3 hours (or serve room temperature) 2 T chives, chopped into ½ inch pieces ½ c sorrel, cut leaves in half lengthwise and cut into thin strips (if sorrel is not available you can use spinach) 2 T dried tomatoes, finely chopped 12 fresh mint leaves, finely chopped or ½ t dried mint (to taste) 1 T garlic, finely chopped 1 ½ T olive oil 1 ½ T lemon juice, fresh or frozen, (to taste) Refrigerate 2-3 hours or serve at room temperature Mediterranean Millet Salad Serves Two Cook 2 c (3/4 c uncooked) millet (see recipe above), fluff gently with fork, chill or keep at room temperature Add to cooked millet and mix thoroughly Finely chopped: 1/2 c parsley 1 T garlic 1 t fresh oregano 1 t fresh chives 4-5 olives, of choice 1 c spinach, cut into thin strips 1 tomato, chopped A few red pepper flakes Salt & Pepper (to taste) 2 – 3 T olive oil (to taste) 2 – 3 T lemon juice, fresh or frozen, (to taste) Refrigerate 2-3 hours or serve at room temperature

VEGETABLE SOUPS We frequently enjoy a variety of vegetable based soups for dinner. There are many wonderful vegetable soup recipes available. However, making a good cream vegetable soup without butter and cream can be daunting! The four soups I offer here use nut milk and will give you some ideas of how to convert a favorite cream soup recipe to non dairy (assuming you can digest nuts). Nut milks also provide a certain amount of protein to the meal. With the exception of the winter squash soup, these soups take about 30 to 40 minutes to prepare. Potato Soup Serves Two Caramelize* in soup pot (*slowly cook onion, stirring occasionally until onion becomes golden and shrinks in size, adding oil if needed, until it becomes a concentration of flavor) 3 T olive oil 1 large sliced onion Add and cook until tender 2 c water 3 to 4 c cubed, unpeeled, potatoes (Yellow Finn or Yukon Gold are rich tasting) Puree onion, water and potatoes in blender, blend with hand held blender in soup pot, or mash by hand with potato masher Add cook for 10 more minutes 1 to 2 cups cashew milk milk Âź t salt (or to taste) A few grinds of fresh black pepper 1 t fresh or dried dill weed Dash of nutmeg Adjust seasoning to taste, adjust thickness of soup to taste by cooking it down to thicken or adding more nut milk to thin.

Potato Sorrel Soup Serves Two Sauté in soup pan until tender 3 leeks sliced ¼ inch thick using the white and light green parts of the leek Add and sauté briefly until wilted 10 leaves of sorrel, chopped Add and cook until tender 2 medium potatoes, unpeeled and chopped (Yellow Finn or Yukon Gold are favorites) Water to cover potatoes Add and cook another 10 minutes 1 to 1 ½ c cashew or almond milk Salt and pepper to taste Curried Winter Squash Soup (high glycemic) Serves Four This is a wonderful soup to make on a cold winter day when you have plenty of time. Steam until very tender, cool, remove skin 1 or two small to medium size winter squash such as Buttercup Caramelize* in soup pot (*slowly cook onion, stirring occasionally until onion becomes golden and shrinks in size, adding oil if needed, until it becomes a concentration of flavor) 3 T olive oil 1 large onion Add and sauté until tender (add garlic last since it cooks very quickly) ½ to 1 inch ginger root, minced ½ medium onion, chopped 2 to 3 cloves garlic Add and cook until tender 2 medium potatoes, unpeeled, chopped 2 large carrots, unpeeled, chopped 2 T dried, raw, coconut flakes (unsweetened) Enough water to cover the carrots and potatoes Puree soup in blender, blend with hand held blender in soup pot, or mash by hand with potato masher Add and heat through, at least another 10 minutes Cooked winter squash Enough cashew or almond milk to create a soup of the consistency of your choice. This soup can be eaten quite thick, or thinner if you prefer. 2 t (estm) curry powder ½ t (estm) cumin powder Salt and pepper to taste Adjust flavors to suit your taste

Creamy Spinach and Leek Soup Serves Two Sauté until tender 2 T olive oil 2 T chopped onion ½ inch slices of 2 or 3 leeks Add and sauté until spinach is half cooked 1 t fresh thyme 1 t fresh oregano 1 t fresh dill 4 c packed, chopped, fresh spinach Add and cook until thickened 2 c cashew milk (if using almond milk, use thickener such as 1 T arrowroot) Add Salt and pepper to taste Dash of wheat free tamari (soy sauce) to taste

POTATOES Bakes potatoes are always a delicious option on a cold winter night but how can you think of eating a baked potato without butter and sour cream? Here is a recipe we like for a tasty non-dairy option as well as a recipe for JoJos for a quick and satisfying potato meal. Baked Potatoes Bake an unusual potato such as Yellow Finn or Yukon Gold Top with non dairy toppings: Toasted sunflower seeds Basmati onions Slice one large onion Place in skillet with 1 to 2 T olive oil Add balsamic vinegar Cook slowly (30 to 40 minutes) stirring occasionally until onions are very soft and caramelized Add balsamic vinegar as needed while cooking onions

JoJos Cut potatoes of choice lengthwise into strips ½ to 3/4 inches wide Place in bowl Drizzle with olive oil Sprinkle with salt and pepper Toss Place on cookie sheet Cook under broiler until done, stirring frequently, approx 10 to 15 minutes

SAUCES Like cream soups, sauces can be a trick without the usual wheat and dairy components. To my surprise I discovered that cashew milk, when heated very slowly, will thicken by itself, so now I use it almost exclusively when I’m making a sauce. However, brown rice flour and almond milk also make a delicious sauce. Basic White Sauce – Almond Milk Heat in sauce pan on low flame 2 T olive oil or ghee Add and cook gently for two minutes 2 T brown rice flour Salt & pepper to taste Stir in and cook, stirring often, until sauce is thickened 1 to 1 ½ c almond milk (amount of liquid depends on thickness desired) Basic White Sauce – Cashew Milk Heat in sauce pan on low flame, stirring often, until sauce is thickened 1 to 1 ½ c cashew milk Salt & pepper to taste As cashew milk thickens, add more and continue to cook until you reach the thickness of sauce you desire Peanut Sauce Sauté in olive oil or ghee 1 T diced yellow onion Few dried hot pepper flakes Stir in and cook until well combined 1 to 2 T peanut butter ½ to 1 T wheat free tamari (wheat free soy sauce) Lime juice to taste A few tablespoons cashew milk until consistency desired

Ginger Tamari Cashew Sauce SautĂŠ in olive oil or ghee 1 T diced yellow onion Few dried hot pepper flakes Â˝ to 1 inch diced fresh ginger root Stir in and cook until well combined 1 c cashew milk 1 T wheat free tamari (wheat free soy sauce)

GREENS & VEGETABLES Dinner always includes greens and/or other vegetables as a main part of the meal. I generally stay away from the higher glycemic index vegetables such as beets, carrots, or sweet winter squash. Of course there are exceptions like Curried Winter Squash Soup! But in general, I eat vegetable varieties that are lower in sugar. For ideas and recipes for greens and vegetables see the LUNCH section.

DESSERT In my great grandmotherâ&#x20AC;&#x2122;s day, over a hundred years ago, sugar was an expensive item, purchased only occasionally, and used sparingly. Butter depended on the well being of the family or village milking cow. Today we are able not only to purchase sugar and butter twenty four hours a day, but we can also purchase ready made cakes, pies, cookies, and pastries made from these ingredients without so much as getting out a measuring spoon. Never have humans had so much access to so many sugar and fat drenched treats, as well as fat and salty treats such as chips and fries, as we do today. It was helpful to me to learn that we are wired for survival to crave both sweet and fat, and that in their presence, addictive behavior reigns. In leaner years, multiple generations back, a brave soul raided a honeybeeâ&#x20AC;&#x2122;s nest in a tree and carried home a triumphant treat. Another shot a particularly plump rabbit and hungrily ate every bite of extra fat the animal could provide. Sugar and fat were the rare indulgences of a species who otherwise ate an extremely lean diet.

With so much sugar and fat available today, many of us find it difficult to turn away from temptation. I am sure that my considerable overindulgence in sugar in my youth contributed significantly to later health problems. And I haven’t stopped craving it yet! But common sense has taken hold in our household and we reserve the sweetest and fattest treats for special occasions, birthdays, and holidays. Here are a few favorites for those moments when nothing else will do but sheer indulgence. Tailored by ingredients that are food sensitive. CAKE One thing I have discovered about baking cakes with alternative flours is that they can easily become too dry if over baked. Pay special attention to the baking process and take the cake out of the oven before it begins to dry out in the least. You might also try adding more liquid if you continually have problems with dryness. Brownies Brush olive oil onto 9 x 13 inch pan and dust with brown rice flour Melt and set aside to cool 4 squares baking chocolate Mix together 1 c brown rice flour 1/3 c ground sesame seeds ¾ c sorghum flour 1 T ground brown flax seed 1/8 t salt 2 t baking powder ¼ c date sugar Blend with fork into flour mix 2 T walnut oil or ghee Add to cooled melted chocolate and blend ½ c walnut oil or ghee 1 c brown rice syrup 1 t vanilla extract 2/3 c almond milk Mix dry and wet ingredients together Pour into prepared baking pan Bake 350 degrees for 20 minutes or until brownies are slightly pulled away from the sides of the pan and a toothpick comes out clean Do not over bake our brownies will be dry

Old Fashioned Chocolate Cake Brush olive oil onto inside of bundt pan and dust with brown rice flour Melt and set aside to cool 4 squares baking chocolate Set aside 1 ¾ c cashew milk Mix together in a small bowl and set aside 1 c brown rice flour ½ c millet flour, freshly ground ½ c tapioca flour 1 T baking powder ½ t salt Cream, adding sugars slowly, in large bowl (this won’t “cream” like you are used to seeing butter and white sugar crea,, but the blending process is still helpful) ½ c olive oil 1 c xylitol ½ c sucanat ½ c date sugar Beat into creamed mixture 2 eggs, one at a time Blend in melted chocolate Add dry and wet ingredients alternately, beating thoroughly after each addition until smooth (using electric mixer) Add 1 t vanilla Pour into prepared bundt pan Bake 375 degrees 50 minutes or until cake tester comes out clean Do not over bake or cake will be dry Cool in pan 10 minutes, remove Pour over chocolate ganache or frosting of choice or use recipe below which has not been converted from its original powdered sugar version

Old Fashioned Chocolate Cake Frosting (this recipe has not been converted from it’s original powdered sugar ingredient) Melt and cool 1 ½ squares baking chocolate ¼ c walnut oil or ghee Add to cooled chocolate and oil and beat until smooth and creamy 1 egg, beaten 1 t vanilla 1 ½ c sifted powdered sugar ¼ t salt

Gingerbread with Lemon Sauce Brush olive oil onto 8” round glass pan and dust with brown rice flour Mix dry ingredients together 1 c brown rice flour ½ c millet flour, freshly ground ½ c tapioca flour 1 ¼ t baking soda ¼ t salt ½ t cloves ¼ t nutmeg ½ t cinnamon ¼ t allspice 1 t dry mustard Sauté 5 minutes and transfer to large bowl ¼ c fresh grated ginger 6 T olive oil Mix well and add to ginger ½ c brown rice syrup 2 T molasses Mix well and add to ginger ¼ c yoghurt of choice (goat, soy, etc.) ¼ c cashew or almond milk 1 egg Add dry ingredients to wet ingredients, mix well Pour into prepared pan Bake 35 degrees for 25 minutes or until toothpick comes out clean Do not over bake or gingerbread will be dry

Lemon Sauce Heat and stir until thick 1 c water ¼ c brown rice syrup 1 T arrowroot Add and continue stirring until well incorporated 2 T lemon juice (fresh or frozen) ½ t lemon peel, grated 1 T walnut oil or ghee Pour warm over warm gingerbread

PIES For me, the biggest challenge to baking a pie has been making a gluten free crust. I have always loved baking a delicious pie crust and every gluten free recipe I have ever tried or created has been disappointing. As of this writing, I am still looking for that perfect combination... I can offer you a no nonsense crust that I enjoy using for quiches or raspberry tarts. It can also be used for pies if you don’t mind a fairly thin and crusty shell. Otherwise there are a number of gluten free recipes available in cookbooks and online that you may like. Simple Pie Dough Mix together 1 ¼ c brown rice flour ¼ c brown flax flour, freshly ground 1 T date sugar 1/8 t salt Mix into dry ingredients with fork ¼ c walnut oil or ghee, (olive oil for quiche) Add and stir gently until well mixed and a ball is formed ½ c water (more or less as needed) Press into well oiled pie pan

Single Crust

Berry Pie Mix and let stand 15 minutes 5 c berries (if frozen, defrost until fruit separates easily) (use blueberries, raspberries, blackberries, cherries, or other berries of choice) 3 T arrowroot ¼ c apple juice concentrate (thawed) ¼ c brown rice syrup 2 T date sugar Dash of cinnamon 1/8 t salt 2 T walnut oil or ghee Fill unbaked pie shell with pie dough, fill with fruit mixture, cover with top crust (use soft crust recipe rather than Simple Pie Dough recipe above) Bake 450 degrees 10 minutes Turn oven down to 350 degrees and bake another 45 minutes to an hour or until done

Pumpkin Pie Cook and puree 3 c pie pumpkin or similar winter squash (or purchase canned pumpkin) Add to 3 c pureed pumpkin and stir well after each addition ½ c date sugar ½ c brown rice syrup 2 T molasses ¼ t cloves 3 t cinnamon 1 ½ t ginger 1 t salt 4 eggs, slightly beaten 2 c cashew or almond milk Pour into unbaked pie shell Bake 450 degrees 10 minutes Turn oven down to 350 degrees and bake another 40 minutes or until set This recipe makes a large amount. Pour any extra pie filling into small oiled baking dish 350 degrees 20 minutes or until firm

Pecan Pie Place in mixing bowl 4 T walnut oil or melted and cooled ghee Mix together and add to oil 1 c brown rice syrup Â˝ c date sugar 2 T apple juice concentrate Add and mix well 1 T arrowroot Pinch of salt 2 eggs, slightly beaten 1 T cashew milk 1 t vanilla Fold in 2 c pecans Pour into unbaked pie shell Bake 350 degrees 30 to 35 minutes until brown and bubbly in the center

DREAMS Thankfully many of the health issues that led me to developing the recipes in this book are giving way to strength. Once again I find myself on the threshold of a new frontier that, in some ways, takes me back to where I began. Returning to this place, however, I find myself seeing food through completely new eyes. As I begin to incorporate small amounts of goat cheese, ghee, honey and kamut grain (so far the oldest known wheat family grain in cultivation, with a much lower gluten content than modern wheat) into my diet, I do so within the context of the food design that I have described in this book. I am grateful for the turning of the wheel...It is my hope that your journey toward Eating with Joy will bring you into deep healing on all levels of your life.