BREAKFAST IDEAS

Home-made Seed And Nut Granola  (6 servings)
•    1 cup flax seeds
•    1 cup pumpkin seeds
•    1 cup unsweetened shredded coconut
•    1 cup chopped pecans
•    1 cup chopped walnuts
•    1 cup chopped almonds
•    1 stick of butter -- melted
•    2 teaspoons cinnamon
•    2 teaspoons vanilla powder (sugar and alcohol-free)
•    3 teaspoons Xylitol
In a large roasting pan, mix together seeds, coconut and nuts. Drizzle with melted butter. Stir in cinnamon, vanilla power and Xylitol. Toast in the oven at 325 degrees for a half hour, stirring every 5 or 10 minutes.

Store-bought  or mail-order cereals
Lydia’s raw cereals – lydiasorganics.com
Un-cereal – wysong.net
Go-raw – goraw.com
Use Almond Milk – preferably home made, recipe follows

Home-made almond milk
Soak 1 cup of raw organic almonds in good water (no tap) overnight
Rinse thoroughly
Blend with about 1 quart good water, Xylitol or Stevia or 1-2 dates and vanilla extract
Strain
Experiment with quantities to find what suits your palate

Home-made quinoa milk
1 cup of quinoa, soaked overnight and drained
 8 cups of water
¼ tsp sea salt
3 TBS of Xylitol
1 tsp of vanilla extract (alcohol free)
In a saucepan simmer quinoa, water and sea salt
Cook over low heat 25 minutes
Blend quinoa-water with sweetener and vanilla in blender for 1 minute.
Pour through fine mess strainer.
Refrigerate and serve cool

Raw cow or goat milk may be used if not lactose intolerant

Low-Carb Mock Oatmeal (2 servings)
•    1/2 cup wheat bran
•    1/2 cup flaxseed meal
•    1/3 cup water
•    1 tablespoon Xylitol or ¼ teaspoon Stevia
Mix wheat bran and flaxseed meal together. Add water and stir. Cook over medium heat, stirring until water is absorbed
Serve with a pat of butter. Sprinkle with cinnamon and sweetener if desired.
 This recipe has roughly 15 grams of carbohydrates

Low fat organic or raw cottage cheese or greek style plain yoghurt
Cut or slice celery, mushrooms carrots, green beans and cauliflower
Flavor the cottage cheese with garlic and onion; cucumber, radish and dill; avocado, scallion and cilantro; shallots. Experiment with other combinations

Low-Carb Breakfast Burritos
 (4 servings)
•    8 eggs -- beaten
•    4 Ezekiel sprouted grain tortillas
•    1/2 cup grated cheddar cheese
•    3 green onions -- chopped
•    1 4-oz can on green chilies -- drained and chopped
•    1 small tomato --  remove seeds and diced
•    2 Tablespoons cilantro
•    1 Tablespoon grapeseed oil
•    salt and pepper to taste
Preheat oven to 400 degrees
Bake tortillas for 1 minute.  This makes them softer and easier to roll. In a medium skillet on medium heat, heat the grapeseed oil. Add onions, chilies, tomato, salt and pepper (if desired) and sauté for 3 minutes. Add beaten eggs to mixture in the skillet and continue to stir and cook until eggs are fully set.
Divide eggs mixture among the tortillas -- top mixture with a generous pinch of cilantro and 2 Tablespoons cheese per burrito. Roll up tortillas and bake for an additional one minute. Top the warm burritos with any remaining cheese.

Hash Browns - Low Carb Zucchini (2 servings)
•    1 cup grated zucchini
•    2 eggs -- beaten
•    1 Tablespoon grated onion
•    1 Tablespoon grapeseed oil
•    1 dash onion powder
•    1 dash garlic powder
•    salt and pepper to taste
Combine all ingredients except grapeseed oil in a medium bowl. Stir until well combined.
Heat the oil in a large skillet over medium-high heat.
Spread hash mixture in skillet. When brown on one side, turn and cook the other side.

Power Smoothie
1 cup raw milk or acceptable milk substitutes               
2 teaspoons almond butter
2 tablespoons Organic low fat plain yogurt       
2 teaspoons chocolate rice protein powder or strawberry rice protein powder or Vanilla rice protein powder (Nutribiotic)
6 ice cubes
1 tablespoon flax meal

No-grain pancakes
5 tablespoons ground walnuts
½ teaspoon baking powder
2 tablespoons Organic sour cream
1 egg lightly beaten
3 tablespoons water
1 to 2 teaspoons maple extract
1 teaspoon vanilla extract
2 tablespoons oil (butter or ghee or walnut oil or coconut oil)
Cinnamon butter
4 tablespoons softened butter (for variation try ½  butter and ½ coconut oil)
¾ teaspoon cinnamon
pre-heat griddle or frying pan with oil of choice
mix ground walnuts and baking powder
add sour cream, egg, water, and extracts. Mix well
cook over medium heat until bubbles form – 3-4 minutes
flip over and cook for 3 -4 minutes until golden brown
serve with cinnamon butter

Low Carb Pumpkin Pancakes (2 servings)
•    1 large egg
•    1/2 cup pumpkin puree'
•    1/3 cup flaxseed meal
•    1/3 cup whey protein powder
•    1 Tablespoon butter - softened
•    1/2 teaspoon vanilla extract
•    2 Tablespoons sour cream
•    1 tablespoon Xylitol
•    1/2 teaspoon cinnamon
•    1/4 teaspoon ginger
•    1/4 teaspoon ground cloves
•    1/4 teaspoon ground allspice
•    1/4 teaspoon baking powder
•    1/4 teaspoon baking soda
This recipe has about 14 net carbs per serving.
In a medium bowl, lightly beat the egg. Blend in pumpkin, butter, vanilla and sour cream.
In a separate bowl, sift together all dry ingredients.
Combine wet and dry ingredients. Mix well.
On a lightly greased skillet or fry pan, dollop out about 1/3 cup of batter to make each pancake.
This makes about about 4 pancakes.
 Serve with your favorite topping. Be sure to make the pancakes a little smaller than usual since they're a little fragile (no flour to hold them together as well as standard pancakes).

Omelets
Smoked salmon and onion omelet
Asparagus, mushroom, and scallion omelet
Green Chile, chopped tomato and mushroom omelet
Any acceptable vegetable combination with eggs
Cheese may be added to omelets if tolerated. Use Raw cheese whenever possible. US and Canadian cheese must say Raw Milk. European cheese will say Whole Milk.

Egg salad

hard boiled eggs, mayonnaise, dry mustard, salt and pepper.
Use celery sticks, radishes, and other vegetables for dipping

Vegetable juice
2 stalks celery, 1 cucumber, 2 stalks fennel
You may then add one or more of the following”
1.    mild vegetables – 1 head red or green leaf lettuce, ½ head romaine lettuce, 2 endives, ½ head escarole, ½ head spinach, cabbage and Napa cabbage – a few leaves
2.    Strong vegetables – begin with 2 leaves – kale, collard greens, dandelion greens, and mustard greens (pungent)
3.    Herbs – 6 sprigs parsley, 2 tablespoons cilantro
4.    Flavorings – 1 tablespoon coconut, fresh cranberries, ½ lemon, 1 inch ginger root
5.    Rice Protein powder 1 -2 scoops
6.    Raw eggs – 1 to 4. check freshness. If uncertain, don’t eat it. If shell is cracked – don’t eat it. If eggs come fresh from farm – don’t refrigerate. To judge freshness, let it come to room temperature and roll it across a flat surface. Only consume it if it is not wobbly. One you open the egg, if the white is watery, instead of gel-like, if it smells foul, if the yolk is not convex, or if the yolk easily bursts, don’t consume it.

Sausage patty
2 pounds ground  lean grass-fed beef or buffalo or turkey
1 finely chopped onion - small
1 finely chopped green pepper – small
1 egg, lightly whisked
Celtic sea salt and pepper to taste
spice blends:   
Mediterranean – 1 tsp of thyme, sage, marjoram, and tarragon
Italian – 1 tsp of oregano, thyme, rosemary, and parsley
Thai- 1 inch piece of lemongrass (finely chopped), zest of 1 lime,
1 tsp. fish sauce, ½ tsp. of cumin, coriander, ginger, and garlic
Jerk- 3 tablespoons ketchup, 2 tablespoons lime juice, 1 teaspoon soy sauce or Braggs amino acids, 2 teaspoons allspice, and 1 teaspoon of garlic and cumin
form into  8 – 10 patties. You can cook and freeze for later use.
Cook in olive oil over medium heat until nicely brown, 10 – 15 minutes

SALADS AND SALAD DRESSINGS

Cole Slaw
1/3 cup mayonnaise, 2/3 cup sour cream, 2 Tablespoons lemon juice, 2 T Xylitol, 1 teaspoon garlic powder,  1 teaspoon onion powder, 1/8 teaspoon paprika, 1/4 teaspoon black pepper, 1/4 teaspoon plus one pinch salt, 1 lb cabbage, shredded
Mix all Cole slaw dressing ingredients together, and then mix them into the cabbage. Balance the lemon juice and sweetener to your own taste.

Red Cabbage Slaw
½ head red cabbage
½ cup grapeseed oil
½ cup red wine vinegar
3 tablespoons Xylitol
2 teaspoons salt
¼ teaspoon pepper
1 teaspoon seasoned salt
¼ teaspoon onion powder
Combine all ingredients in a bowl, except for the cabbage, and mix
Shred cabbage and place in a large bowl that has a cover.
Poor dressing over the cabbage, mix well. Place in the refrigerator for several hours.
It is best the next day.

Caesar salad dressing
½ cup light oil, such as light olive or grapeseed
1 egg, 3 shakes Worcestershire sauce, 1 teaspoon Colman’s dry mustard, a dash of red wine vinegar, juice of ½ lemon, 2 – 4 cloves garlic and pepper to taste. Chopped anchovies are optional. Blend all ingredients in a blender or food processor.

Greek shrimp salad
Shrimp dressing
½ cup plain yoghurt
2 tablespoons fresh lemon juice
2 tablespoons cucumber, peeled, seeded, diced
1 tablespoon minced red onion
1 tablespoon minced fresh dill
1 teaspoon minced garlic
Pinch cayenne pepper, salt and pepper to taste
Whisk together and refrigerate.
In a large bowl combine 1 romaine heart, 1 bunch baby spinach, 2 cups baby leaf lettuce
½ cup each red and yellow bell pepper
½ cup kalamata olives, pitted
1 small cumber, sliced
½ cup caramelized onion – recipe below
1 cup pear or other small tomatoes, halved
½ cup grated parmesan cheese
1 cup crumbled feta cheese
16 large shrimp, peeled, deveined, cut in half, blanched
¼ cup toasted pine nuts
fresh dill leaves.
Combine shrimp with shrimp dressing above and refrigerate

Caramelized onion
2 tablespoons extra virgin olive oil
1 large red, yellow or white onion, peeled, trimmed and diced
2 tablespoons balsamic vinegar
salt and pepper
In a skillet pan, heat the oil. Add the onion and cook over medium heat, stirring frequently, until light brown, about 15 minutes. Add the vinegar and cook 1 minute longer. Season with salt and pepper to taste.

Greek Salad dressing:
1 tablespoon minced fresh dill, parsley and thyme
1 cup plain yoghurt
2 tablespoons minced garlic
¼ cup Dijon mustard
¼ cup red wine vinegar
1/3 cup fresh lemon juice
½ teaspoon salt
¼ teaspoon fresh white pepper
1-1/2 cups extra virgin olive oil
Xylitol to taste
In a medium bowl, whisk all ingredients except for the oil and Xylitol. Slowly whisk in the oil, and when emulsified, season with the Xylitol to taste. Refrigerate.

Ernie’s Greek Salad dressing
¼ cup red wine vinegar
1/8 cup white wine vinegar
1 teaspoon Dijon mustard
1 teaspoon salt
½ teaspoon black pepper
Dash of cayenne
1 small clove garlic
1/3 cup extra virgin olive oil
½ cup grapeseed oil
1 tablespoon fresh oregano chopped or 1 teaspoon dried oregano.
Blend and refrigerate.
Pour over salad mix, sliced cucumber, thinly sliced red onion, 8 ounces feta cheese, small tomato, kalamata olives and pepperoncini

Italian salad dressing
¼ cup white wine vinegar
5 tablespoons water
2 teaspoons Xylitol
1 teaspoon lemon juice
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon coarsely ground black pepper
2 teaspoon fresh minced parsley or 1 teaspoon dried parsley
1/2 teaspoon fresh minced basil or 1/4 teaspoon dried basil
1/2 teaspoon fresh minced oregano or 1/4 teaspoon dried oregano
1/2 teaspoon fresh minced thyme or 1/4 teaspoon dried thyme
½ cup olive oil
In a bottle or cruet, shake together all ingredients except the oil. When well blended, add the oil and shake. Sore covered in the refrigerator

Blue Cheese dressing
Mix together 1 cup grapeseed or olive oil, 3 tablespoons red wine vinegar, 1 teaspoon salt, ¼ teaspoon each pepper and paprika, 1 clove garlic minced, ½ teaspoon celery salt and 1 tablespoon each lemon juice and Worcestershire sauce. Gradually mix this into 4 oz. crumbled blue cheese. Chill, covered for at least 6 hours before using.

Chinois Chicken Salad
Blend and refrigerate the following: 1 egg yolk, 3 teaspoons Chinese mustard, 1-1/2 teaspoons soy sauce, 3 tablespoons light sesame oil, ½ cup rice vinegar, 3-4 tablespoons peanut oil, salt and pepper.
Combine 3 pounds roasted shredded chicken, 1 small shredded Napa cabbage and  2 small heads cut in strips Radicchio. Toss with salad dressing. For presentation, serve on a cabbage leaf. Sprinkle with black sesame seeds.

Benihana® Ginger salad dressing
½ cup minced white onion.
½ cup peanut oil
1/3 cup rice vinegar
2 tablespoons water
2 tablespoons minced fresh ginger
2 tablespoons minced celery
1 tablespoon ketchup (no sugar variety)
4 teaspoons soy sauce
2 teaspoons Xylitol
2 teaspoons lemon juice
½ teaspoon minced garlic
½ teaspoon salt
¼ teaspoon black pepper
Combine all ingredients in a blender or food processor. Use high speed to ensure that the ginger is well-pureed.

Tuna Walnut salad
6 oz. can tuna fish
l large stalk celery, chopped
1/4 cup chopped walnuts (toasted if desired, it really is much better)
pinch of cinnamon
3 T mayonnaise (or to taste)
Salt and pepper
Mix it all up. Serve over salad greens.

SOUP

Spinach and zucchini soup
3 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
2 medium onions, roughly chopped
big pinch of salt
2 1/2 cups cauliflower cut into 1/2-inch cubes
2 1/2 cups zucchini (2 medium), loosely chopped
4 cups vegetable stock or beef stock or chicken stock
4 cups fresh spinach leaves, loosely packed
1 cup cilantro, loosely chopped
one lemon
In a large, thick-bottomed pot over medium-high heat, add the olive oil. When the oil is hot (but not smoking) add the garlic and onions and saute for a few minutes along with pinch of salt - just until they soften up a bit. Stir in the cauliflower and zucchini. Add the stock. Bring to a simmer and cook until potatoes are soft throughout, roughly 10-15 minutes.
Stir in the spinach, and wait for it to wilt, just ten seconds or so. Now stir in the cilantro. Puree with a hand blender until smooth. Whisk in a big squeeze of lemon juice. Now taste, and add more salt if needed. Finish with a drizzle of olive oil or crème fraiche or plain yoghurt and serve.

Cauliflower with Gorgonzola soup
1 medium cauliflower
1 tablespoon unsalted butter
2 smallish yellow onions, peeled and finely sliced
4 thyme sprigs
2 bay leaves
sea salt and freshly ground pepper
4 cups chicken stock or beef or vegetable soup
1 cup Gorgonzola cheese (hs note: I used 1/3 cup)
1/3 cup creme fraiche  or plain yoghurt
parsley for garnish
Remove the outer leaves from the cauliflower and break it into small florets (don't bother to remove the stalk - it only adds to the flavor). Set aside. Melt the butter gently in a saucepan (large enough to hold all of your ingredients) over medium heat. Add the onions and sweat gently for 5 minutes or so until translucent.
Add the cauliflower, thyme and bay leaves. Season with little salt and pepper, to allow the flavors to adjust and find their feet. Pour in the stock, stir and bring to a simmer. Then cover and simmer for 20 minutes or so, until the cauliflower is very soft.
Crumble in the Gorgonzola and stir over a low heat until it has melted into the soup. Add the creme fraiche and stir to combine.
Pick out the bay leaves and thyme stalks, then blend the soup until really smooth.Return the soup to the pan and reheat gently. Taste and add a little more salt and pepper if you think it needs it. Ladle unto warm bowls, serve topped with chopped parsley.

Texas Style Chili (no beans and no tomatoes)
2 pounds ground beef, 2 medium onions chopped, 2 tablespoons minced garlic, 2 tablespoons chili powder, 2 teaspoons cumin. Mix 2 tablespoons arrowroot or other non-grain thickener in ¼ cup water and set aside.
Brown the meat and drain fat, Save the fat.  Brown the onion in the fat from the meat. Add the garlic to the meat and cook until tender. Return the meat to the pan and add all seasonings. Cook over low heat for 1 hour. Add water as needed. Toward the end of the cook time, add the arrowroot-water thickener to desired consistency. Top with cheese, avocado, chopped onion, sour cream and cilantro or any other combination you desire.

Scallop Bisque
     2 tablespoons unsalted butter
     1 large shallot, finely minced - about 1/3 cup
     1/2 teaspoon salt
     2 cups water
     1 bay leaf
     1 tablespoon lemon juice
     1 teaspoon tomato paste
     2 teaspoons arrowroot
     Freshly ground black pepper
     1 pound fresh or frozen bay scallops (if frozen thaw first)
     1/2 cup heavy cream
1. In a 3-quart saucepan melt butter over low heat. Add shallots and salt and cook until shallot begins to soften - about 5 minutes.
2. Add water, bay leaf, lemon juice, tomato paste, ThickenThin not/Starch thickener and pepper. Stir to combine.
3. Bring to a boil over medium heat. Turn to simmer and add scallops. Keep liquid at a gentle simmer and cook for a further 10 minutes, uncovered.
4. Remove from heat and let cool slightly. Remove bay leaf.
5. Pour into a blender container, add cream and process until smooth.
To serve: Reheat without boiling.
Note: If desired, after blending pass bisque though a strainer if a smoother texture is desired.
Cream of Vegetable soup
 4 cups chopped low carb vegetables of your choice (I suggest cauliflower, green beans, celery, asparagus, and/or mushrooms), 4 cups of chicken or beef stock, 1 cup of heavy cream,  ½ cup butter,  1 cup water,  3 tablespoons arrowroot, 1 tablespoon garlic powder 1 teaspoon salt  1 tablespoon black pepper   2 tablespoon onion powder  Dash hot pepper sauce, optional, to taste
Prepare vegetables as needed (Peel the broccoli stalks and slice thinly.  Chop florets of broccoli or cauliflower roughly. Slice mushrooms or celery, etc.) Boil the vegetables in the stock till tender.
Reserve 1/3 of the vegetables. Puree the remainder in batches in the blender and return to pan along with reserved vegetables.
Melt butter in another pan. Mix the arrowroot with water till dissolved. Add to butter and heat till thickened. Stir in the heavy cream, and add the warm cream mixture to the pureed vegetable mixture. Heat through, but be careful not to boil!

Carrot Ginger soup
•    1 diced medium red onion
•    1-2 Tbsp olive oil
•    4 Tbsp of minced fresh ginger
•    2-3 cloves finely minced garlic
•    1½ c. chopped carrots
•    3 c. vegetable broth
•    dash of sesame seed oil
•    salt and pepper to taste
•    ¼-½ c cream or milk (optional)
Heat olive oil over medium heat in the bottom of stockpot. Add onions and cook until soft, but do not brown. Add ginger and garlic and cook until soft and fragrant, about 2-3 minutes.

Add carrots and broth. Bring to a boil, then reduce heat and simmer until carrots are exceedingly tender, about 20-30 minutes. In batches, puree soup in blender (or do it in the pot if you have an immersion blender). Add a dash of sesame seed oil.

Thin with additional broth as needed. Season to taste with salt and pepper.

Hearty Minestrone with Kasha
Ingredients
Prep: 5 minutes Cook: 20 minutes
1 package (1.4 ounces) dried vegetable soup mix
1/2 cup whole kasha
2 cups sliced zucchini (about 8 ounces)
1 can (19 ounces) white beans, rinsed and drained
1 can (14.5 ounces) diced tomatoes with onion and garlic
Method
In a large saucepan, over medium-high heat, bring 5 cups water and soup
mix to a boil, stirring occasionally. Stir in kasha and zucchini; partially cover
and simmer until kasha is tender, about 10 minutes. Stir in beans and
tomatoes with the liquid; simmer until hot, about 5 minutes. Serve with grated
Parmesan cheese, if desired.

STARCH ALTERNATIVES

Roasted Turnips (French Fries)
Peel turnips and cut into ¼ inch thick strips
Coat strips in a little olive oil. Season with salt, pepper, garlic
Place on metal sheet pan and bake at 400 degrees for about 20 minutes
Finish off under the broil to make them crispy

Mashed turnips with pear and roasted garlic
1-1/2 pounds Small turnips, peeled and-quartered
1 Ripe Bartlett pear, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon raw or organic butter
2 tablespoon raw or organic whole milk
1/4 teaspoon Himalayan or Celtic salt
 Freshly ground pepper to taste
  Steam turnips over boiling water until fork tender for about 15 minutes.
Drain turnips and process until smooth in a processor or blender along with pear, garlic, and butter, adding milk to desired texture.
Season with salt and pepper to taste.
Makes 8 servings.

Mock Mashed Potatoes
2 packages frozen cauliflower or 1-1/2 head fresh cauliflower
1 teaspoon organic chicken bouillon
¼ teaspoon white pepper
1 teaspoon minced onion
2 tablespoons butter
2 tablespoons organic cream
Preheat oven to 375 degrees
Boil Cauliflower until well done (falls apart on fork)
Drain well and mix in blender or food processor with all ingredients except the cream
Slowly add cream to mixture until you get the desired consistency
Place mixture in greased (olive oil) oven proof dish, place pads of butter on top and sprinkle with a little Paprika
Bake for 15 – 20 minutes
You can substitute turnips in this recipe, but cut into tiny pieces before cooking
For a change of flavor add roasted garlic.
For a creamier feel add organic cream cheese

Quinoa Pilaf
2 tbsp. olive oil, 1 medium onion, chopped finely, 3 cloves garlic, minced, 1 cup finely-diced carrots, 2 cups quinoa, rinsed for 5 minutes through sieve, 4 cups vegetable or beef or chicken broth, 1 cup frozen peas, thawed, salt & pepper to taste.

Heat olive oil in a large skillet over medium heat. Add onion and cook until soft. Add carrots and red pepper, cook for 5 minutes. Add garlic, cook 1 minute. Add quinoa and broth. Bring to a boil, then reduce heat to medium –low. Cover, cook for 20 minutes or until water is absorbed. Stir in peas, salt and pepper.

Pungent Quinoa
1 cup Quinoa, 1-1/2 tbsp. grapeseed oil, ½ diced onion, 1 tsp. grated fresh ginger, ½ fresh Chile, 1 tsp. turmeric, 1 tsp. coriander, ¼ tsp. cinnamon, ½ tsp. salt, 1-3/4 cup water, ½ cup fresh or frozen peas.
Rinse the quinoa in a colander
Sauté the onions in the oil over medium heat for 5 minutes. Add the ginger, chili and quinoa. Cook for 1 minute stirring constantly. Stir in the turmeric, coriander, cinnamon and salt. Cook for 1 minute
Add the water and bring to a boil. Cover, reduce heat, and simmer for 1 minute.
Stir in peas. Cover and cook for 4 or 5 minutes until the peas are tender and all the water has been absorbed. Fluff with a fork before serving.

Quinoa and butternut squash gratin
1-1/2 pound peeled and diced butternut squash, 1 cup quinoa, 2 cups water,1 tsp. salt, 2 tbsp. olive oil, 4 cloves garlic, 2 tbsp. chopped shallots, 3 eggs, 1 cup shredded Gruyere cheese, , salt and pepper to taste.
Preheat oven to 400. Oil a 2 quart baking or gratin dish.
Parboil the butternut squash until slightly tender.
Wash the quinoa through a sieve for 5 minutes (important to remove bitter coating)
Place squash and quinoa to a large pot (2-3 qt.). Add water and salt and bring to a boil. Cover, reduce hear and simmer for 15 minutes or until the water is absorbed. Remove from heat and let it rest.
In a skillet, heat 1 tbsp. olive oil over medium heat. Add shallot and cook for 3 minutes, add garlic and heat 1 minute (do not burn). Pour over quinoa mix. Add eggs, ¾ cup of cheese, slat and pepper to taste and mix.
Transfer to baking or gratin dish. Cover with rest of t cheese and 1 tbsp. oli. Bake for 35-45 minutes or until top is golden brown.

Buckwheat pilaf
1 cup uncooked Kasha (buckwheat groats), 2 tbsp. butter, ½ cup chopped onions, ½ cup sliced mushrooms, 2 tbsp. minced fresh parsley, 1 tbsp. minced garlic, salt & pepper to taste.
In a large skillet, melt butter and sauté onions and mushrooms until soft. Add the garlic and cook 1 minute.
Prepare Kasha according to directions on package. When the liquid is almost absorbed, add the onion and mushrooms. Add salt& pepper . Fluff with a fork and sprinkle with parsley before servings. You may add other spice blends and you can use vegetable, chicken or breef broth in lieu of water. 2 tbsp. olive oil, 1 medium onion, chopped finely, 3 cloves garlic, minced, 1 cup finely-diced carrots, 2 cups quinoa, rinsed for 5 minutes through sieve, 4 cups vegetable or beef or chicken broth, 1 cup frozen peas, thawed, salt & pepper to taste.
Heat olive oil in a large skillet over medium heat. Add onion and cook until soft. Add carrots and red pepper, cook for 5 minutes. Add garlic, cook 1 minute. Add quinoa and broth. Bring to a boil, then reduce heat to medium –low. Cover, cook for 20 minutes or until water is absorbed. Stir in peas, salt and pepper.

Kasha & Zucchini Casserole
Ingredients
1 cup whole, coarse or medium-grind kasha
2 cups prepared chicken broth
2 tablespoons butter
2 medium-sized zucchini, cut in half moons (about 4 cups)
2 medium-sized onions, thinly sliced (about 2 cups)
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1-1/2 cups shredded sharp cheddar cheese, divided
1-1/4 cups sour cream
Method
Preheat oven to 350°F. Grease a 2-quart casserole with butter or oil. Prepare
kasha according to package directions, using chicken broth. Meanwhile, in a
large skillet over medium-high heat, melt butter. Add zucchini, onions, salt
and pepper; cook and stir until tender and lightly browned, about 9 minutes. In
a bowl, combine 1/2 cup of the cheese, the sour cream and 1/3 cup water; stir
in cooked kasha. Spread half of kasha mixture in prepared casserole; top with
half of the zucchini-onion mixture and 1/2 cup of the cheese; repeat with
remaining kasha, vegetables and cheese. Cover and bake until hot, about 25
minutes

Cheesy Buckwheat with Green Chiles
Ingredients
4 cups cooked cream of buckwheat
1 cup chopped onions
1/2 cup butter
1 cup sour cream
1 cup cottage cheese
1 tsp. salt
1/2 tsp. pepper
2 cups (8 oz.) shredded sharp cheddar cheese
1/2 cup (4 oz. can) green chiles, chopped
Method
Prepare cream of buckwheat according to package directions, using either
milk, water or both. Saute onion in butter then combine with buckwheat, sour
cream, cottage cheese, salt and pepper. In 2-quart casserole, layer
buckwheat mixture, cheddar and chiles; repeat layers. Bake uncovered at
375° 30 minutes, or until bubbly and golden. Let stand about 10 minutes
before serving.

Kasha Florentine
10 Servings
1 cup coarse or medium kasha 1 clove garlic, pressed
1 egg white 1 carrot, peeled and diced
½ teaspoon salt 1 medium onion, peeled and diced
¼ teaspoon white pepper 6 sun-dried tomatoes, soaked in 1/2
½ teaspoon ground thyme cup warm water
¼ teaspoon ground nutmeg 1 (10 ounce) package frozen spinach,
1 (16 ounce) can fat-free chicken broth drained and squeezed
1-teaspoon olive oil ¼ cup grated Parmesan cheese
4 ounces mushrooms, sliced
Stir together kasha and egg white until every grain is coated. Bring chicken broth to boil, add
kasha and salt, white pepper, thyme, and nutmeg; cover, reduce heat to simmer and cook 8-10
minutes or until water is absorbed. Turn off heat and allow to stand covered 5 minutes.
In large, nonstick skillet, heat olive oil and sauté mushrooms, onion, garlic, and carrot 5-7
minutes, or until onion begins to brown and vegetables are tender. Drain tomatoes and reserve
soaking water; chop and add to vegetable mixture. Stir in spinach and cheese and cook 2-3
minutes longer. Stir in reserved water from tomatoes and hot kasha. Taste and adjust
seasonings.

Tabbouli
Ingredients
1 cup cooked kasha (whole, coarse, or medium)
1/3 cup chopped green onions
About 15 fresh mint leaves, chopped
1/4 cup chopped parsley
1 large tomato, seeded and chopped
Salt to taste
1 tbsp. lemon juice
Favorite vinaigrette (with red wine vinegar)
Romaine leaves
Method
Prepare kasha according to package directions, using chicken broth.
Combine all ingredients, using sufficient vinaigrette to moisten kasha (about
3-4 tablespoons). Chill at least 2 hours before serving. Place tabbouli in
center of plate and encircle it with romaine. Use leaves as "scoops" to eat this
tangy appetizer.

Low sugar Rice
In a skillet over medium heat, add uncooked basmati or long grain rice, stirring frequently until the rice is a golden brown. This process burns off the sugars. It now can be cooked anyway you desire. Serving size should not exceed ½ cup.

BEANS AND LEGUMES

Sprouted beans
Cooked beans are a source of carbohydrate. However, when sprouted and cooked lightly they become an excellent protein source. The following recipe shows how to quadruple the protein value of beans.
Carefully prepared in this manner, beans can rival meat proteins in bioavailability when balanced with seeds and sprouts. Sprouted beans and soaked seeds with liberal use of raw red potato juice, beet tops and soy ferments are the best foods that strict vegetarians can use to increase cellular protein values.

1)    Use organic beans, such as black, pinto, adzuki, anasazi, navy, small white, kidney brown, lentil or chili beans. They must be fresh – the current season’s crop.
2)    Wash the beans and clean away the dirt. Pick out any rocks, shriveled or damaged beans.
3)    Soak beans overnight in a stainless steel container. Use three times their volume of pure water (no tap). It is a good idea to add a few drops of stabilized oxygen to the water to minimize bacteria. You can add a tablespoon of baking soda to take the “pop” out of the beans and reduce the problem of intestinal gas.
4)    The following day poor off the water into another container and refrigerate. Spread the beans on a terry cloth towel or dish towel and cover with an additional towel. Keep them damp for 2 days. To avoid mold, you may need to rinse them once or twice.
5)    Usually within two days the beans have germinated, as evidenced by approximately 10% of them showing a tiny white nub sprouting out. Do not sprout any further.
6)    Take an appropriate amount of the soak water which has been in the refrigerator and bring it to a boil in a non-aluminum pot such as a crock pot, glass pot or stainless steel pot. Boil for 12 minutes to destroy any bacteria.
7)    After the 12 minutes, reduce the temperature to 190 degrees F. This temperature is just below simmer. The water should not boil A crock pot set on low is the best and easiest way.
8)    Add the beans to the water. Season as you like – vegetables, bouillon, garlic, bay Leaf, chili, herbs or peppers. Epazote is used by the Maya Indians to make beans easier to digest. Cook the beans slowly for about one hour. Make sure they do not boil as this will decrease the protein and the beans will again become predominately a carbohydrate food.

Easy Fiesta Beans
Makes 6 servings, generous 1/2 cup each
Ingredients
1 16-ounce can fat-free refried beans, preferably spicy
1 15-ounce can no-salt-added pinto beans, rinsed
½ cup prepared salsa
⅔ cup grated sharp Cheddar cheese, divided
4 scallions, sliced
  Instructions
1. Position rack in upper third of oven; preheat broiler.
2. Combine refried beans, pinto beans, salsa and 1/3 cup cheese in a medium saucepan. Cook over medium heat, stirring, until the mixture is hot and the cheese is melted, 6 to 8 minutes.
3. Spoon the bean mixture into a 2-quart baking dish and sprinkle with the remaining 1/3 cup cheese and scallions. Broil until the cheese is lightly browned, about 2 minutes.
Island Red Beans (Habichuelas Coloradas Grandes)
Makes 8 servings, about 3/4 cup each
Ingredients
1 tablespoon extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chile peppers, finely diced
1 small onion, finely diced
½ cup packed finely chopped fresh cilantro, plus more for garnish
4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
½ cup tomato sauce
½ teaspoon dried oregano, crushed
¼ teaspoon freshly ground pepper
⅛ teaspoon salt
1-3 cups water
 Instructions
Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more �wet� you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled with cilantro, if desired.

Dried Bean Variation:
To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.

Lima Beans with Chorizo
Makes 12 servings, about 1/2 cup each
Ingredients
3 tablespoons extra-virgin olive oil, divided
2 medium carrots, minced
1 large red onion, peeled and minced
1 ½ tablespoons minced fresh thyme
¼ teaspoon crushed red pepper
3 ounces reduced-fat Spanish-style chorizo, finely diced (see Tip)
3 10-ounce packages frozen baby lima beans
1 cup dry white wine
½ cup reduced-sodium chicken broth
3 cloves garlic, minced
1 tablespoon sherry vinegar
½ teaspoon kosher salt
 Instructions
Heat 1 tablespoon oil in a large saucepan over medium heat. Add carrots, onion, thyme and crushed red pepper and cook, stirring, until beginning to brown, 6 to 8 minutes. Stir in chorizo and cook, stirring occasionally, until heated through, about 5 minutes more. Add lima beans, wine, broth and garlic and cook for 5 minutes, scraping up any browned bits. Cover and cook over medium-low heat for 20 minutes. Remove from the heat and stir in the remaining 2 tablespoons oil, vinegar and salt. Let stand for at least 10 minutes before serving.

Cauliflower & Red Lentil Curry
Makes 4 servings
Ingredients
½ cup red lentils, rinsed
1 small onion, chopped
2 teaspoons curry powder, preferably Madras
½ teaspoon salt
¼ teaspoon turmeric
2 cups water
4 plum tomatoes, seeded and chopped, or one 14-ounce can tomatoes, drained and chopped
4 cups cauliflower florets
1 jalapeno pepper, halved, seeded and thinly sliced
1 tablespoon canola oil
1 tablespoon cumin seeds
3 cloves garlic, minced
2 teaspoons minced fresh ginger
¼ teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon sugar

 Instructions
1. Combine lentils, onions, curry powder, salt, turmeric and water in a large saucepan over low heat; bring to a simmer. Cover and cook, stirring occasionally, until the lentils are soft and the sauce has thickened, about 45 minutes. Add tomatoes, cauliflower and jalapeno peppers and simmer, covered, until the cauliflower is tender, 8 to 10 minutes longer. Remove from heat.
2. Heat oil in a small skillet over medium-high heat. Add cumin seeds and cook for about 10 seconds. Add garlic and ginger; cook, stirring, until the garlic is lightly browned, about 1 minute. Stir in cayenne and immediately add the oil-spice mixture to the cauliflower mixture. Stir in lemon juice, cilantro and sugar. Taste and adjust seasonings with additional salt and cayenne.

Lemony Lentil Salad with Salmon
Makes 6 servings, 1 cup each
Ingredients
⅓ cup lemon juice
⅓ cup chopped fresh dill
2 teaspoons Dijon mustard
¼ teaspoon salt
Freshly ground pepper to taste
⅓ cup extra-virgin olive oil
1 medium red bell pepper, seeded and diced
1 cup diced seedless cucumber
½ cup finely chopped red onion
2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see Tip)
2 7-ounce cans salmon, drained and flaked, or 1 ½ cups flaked cooked salmon
 Instructions
Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Lentil Salad with Feta and lemon
Makes 6 servings, 1 cup each
Ingredients
⅓ cup lemon juice
⅓ cup chopped fresh dill
2 teaspoons Dijon mustard
¼ teaspoon salt, or to taste
Freshly ground pepper to taste
⅓ cup extra-virgin olive oil
2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils
1 cup crumbled feta cheese (about 4 ounces)
1 medium red bell pepper, seeded and diced (about 1 cup)
1 cup diced seedless cucumber
½ cup finely chopped red onion
 Instructions
Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add lentils, feta, bell pepper, cucumber and onion; toss to coat.

Lentils with Zucchini
•    1/2 cup lentils, rinsed
•    2-1/2 cups water
•    1/2 teaspoon turmeric
•    3 Tablespoons ghee (clarified butter)
•    2 garlic cloves, chopped
•    1 (1/2-inch) piece ginger
•    1 green chile, chopped
•    1 small zucchini, chopped
•    Salt
•    1/2 teaspoon garam masala
•    1 teaspoon cumin seeds
Place lentils, water, and turmeric in a pot over medium heat and bring to a boil. Continue cooking, removing the froth from the top from time to time.

In a separate pot, heat half the ghee. Saute onion and garlic till golden. Stir in ginger, chile, and zucchini. Mix thoroughly and continue to cook for 5 minutes.

Transfer the lentils to the zucchini mixture. Stir in salt and garam masala. Half cover the pot, lower the heat and cook for 15 minutes.

In the remaining ghee, toss in the cumin seeds and heat till they sizzle and change color.

Serve lentils hot with the ghee cumin seeds.

PROTEIN SHAKES

Power Smoothie (contains 5 power foods)
1 cup almond milk               
2 teaspoons almond butter
2 tablespoons low fat vanilla yogurt       
2 teaspoons chocolate protein powder
6 ice cubes
1 tablespoon flax meal
Strawberry (contains 5 power foods)
1 cup almond milk               
2 teaspoons almond butter
½ cup low fat vanilla yogurt           
2 teaspoons plain or vanilla protein powder
1 cup frozen strawberries           
6 ice cubes
1 tablespoon flax meal

Berry Shake(contains 4 power foods)
3/4 cup almond milk   
¾ cup berries (strawberry, blueberry, raspberry)       
3 ice cubes
1 tablespoon flax meal   
2 teaspoons plain or vanilla protein powder

Banana Split Smoothie (contains 3 power foods)
1 banana (when bananas are green tipped, slice and freeze)   
½ cup almond milk
½ cup low fat vanilla yogurt   
2 teaspoons plain or vanilla protein powder
1/4 cup strawberries   
6 ice cubes

Low-carb shake
•    1/2 cup coconut milk
•    1 scoop protein powder – Jay Robb whey or Standard Process whey or Nutribiotic rice protein powder or Inno-Vita Lepterra
•    1/3 cup frozen berries
•    2 Tablespoons Flax Seed Meal (or see above)
•    1/2 - 1 cup water (less if you want it thicker)
•    Sweetener to taste – Xylitol or Stevia

We recommend Standard Process Whey protein powder, Inno-Vita Lepterra powder, Jay Robb Protein powder and Nutribiotic organic rice protein powder

CONDIMENTS

Mayonnaise
3 egg yolks
2 tablespoons Dijon Mustard
½ teaspoon lemon juice
pinch of sea salt
2 cups olive oil
In a medium bowl lightly whisk yolks, mustard, lemon juice, and salt
Slowly drizzle olive oil  in a steady stream into mixture while continuing to whisk. Take your time. Adjust to taste with lemon juice and salt.

No-grain No-sugar ketchup
4 cups tomatoes, chopped
4 onions, chopped
1 red pepper, chopped
1 tablespoon each: allspice, cloves, celery seed, and pepper
1 inch stick of cinnamon
½ teaspoon dry mustard
1 clove garlic
1 bay leaf
1 cup apple cider vinegar
Simmer tomato, onion, and peppers until soft. Pass through a strainer to catch skins. If you don’t have a good strainer, peel the tomatoes first. Measure amount of mixture.
Add spices and bring to boil, stirring often. Continue cooking mixture until it is reduced by half. Add vinegar and simmer 10 minutes. Add salt and cayenne pepper to taste.
If it needs to be sweetened use Stevia or xylitol

BBQ sauce
2-1/2 cups tomato sauce
1 cup each water and apple cider vinegar
2 tablespoons each onion powder and garlic powder
4 teaspoons sea salt
2 teaspoons each dry mustard, black pepper and dried red pepper flakes
3 tablespoons olive oil
bring to a boil, reduce heat to low and simmer for 30 minutes
add Stevia or Xylitol to taste
If too hot add ketchup. If not hot enough add hot sauce

SNACK IDEAS

•    Celery with peanut butter
•    Celery with tuna salad
•    Hard boiled eggs
•    Deviled eggs - recipe below
•    Dill pickles and cheddar cheese (no kidding, it’s a great combo)
•    1/4 cup berries with 1/3 cup cottage cheese
•    Nuts (keep raw ones in the freezer if you think you’ll overeat them)
•    Pumpkin seeds (get them in the shell so it will take longer to eat them)
•    Toasted seeds - recipe below)
•    Low-Carb Trail Mix -  recipe below
•    Jerky (beef or turkey -- try to find low-sugar varieties)
•    Low-carb shakes - recipe below
•    Cheese sticks, such as string cheese
•    Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
•    Make sugar-free lime Jello with part coconut milk - for a large package, dissolve the powder in a cup of boiling     water, add a can of coconut milk, and then add the rest of the water. Stir well.
•    Cheese with a few apple slices
•    4-ounce plain or sugar-free yogurt with berries and flax seed meal
•    Smoked salmon and cream cheese on cucumber slices
•    Lettuce Roll-ups – roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
•    Lunch Meat Roll-ups – roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
•    Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
•    Raw veggies and spinach dip, or other low-carb dip
•    Pork rinds, with or without dip
•    Ricotta cheese with fruit and/or nuts and/or flax seed meal
•    Mushrooms with cheese spread inside (or other spreads or dips)
•    Pepperoni Chips - Microwave pepperoni slices until crisp -- great with cheeses and dips
•    Garlic Parmesan Flax Seed Crackers
•    Parmesan Crisps -- Good when you want a crunchy snack.
•    Peanut Butter Protein Balls

Deviled Eggs
•    12 eggs, hard boiled
•    1/3 cup regular mayonnaise
•    1 Teaspoon dry mustard
•    1/4 cup dill pickle relish (optional)
•    Salt (about 1/4 teaspoon, or to taste)
•    Pepper to taste
•    2 T chopped chives (optional)
•    Paprika, sweet, hot, or smoked, depending on your taste
1) Split hard-boiled eggs, and remove the yolks.
2) Mash the yolks with a fork, and mix with the other ingredients.
3) Fill the cavities in the egg white, smoothing the mixture over the top
4) Sprinkle paprika over the top.

Toasting seeds and nuts
Preheat oven to 350 F. (or seed below for lower slower method).
Place 1 tablespoon of oil in a plastic bag. Add desired seasonings such as salt, garlic, Cajon, dried chili powder or any combination that sounds good to the plastic bag. Add the nuts or seeds. Shake the bag to coat the seeds or nuts.
Cover a baking sheet with parchment paper and spread the nuts or seeds out in one layer.
Bake for 3-5 minutes, until seeds just start to color and are fragrant. Sometimes I use a longer but safer method of using a lower temperature. If you roast the seeds at 250 degrees F., you don't have to watch them as carefully. It takes about 45 -60 minutes.

Trail Mix
1 cup peanuts, macadamia nuts, 2 oz. coconut, dried apples, dried berries, 1 cup pumpkin or squash seeds.

Bean dip
1 can acceptable beans, 4 oz. cream cheese, 1 teaspoon garlic powder, ¼ cup salsa and ¼ teaspoon salt. Blend in blender or food processor. Can be served hot or cold

Spinach dip
1 bag frozen spinach, defrosted and chopped, 1-1/2 cup of sour cream, 2 teaspoons onion powder, ½ teaspoon garlic powder and salt and greek or Italian seasoning and salt and ¼ teaspoon black pepper.
Place spinach in blender or food processor and pulse a few times. Add the rest of the ingredients and blend until smooth. Can be served hot or cold.

Garlic Parmesan Flax seed crackers
•    1 cup flax seed meal
•    1/3 cup Parmesan cheese, grated
•    1 and 1/2 teaspoon garlic powder
•    1/2 teaspoon salt
•    1/2 cup water
Heat oven to 400 F.
1) Mix all ingredients together.
2) Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.
3) Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, go around the edges with your finger and push the thin part inwards to even it up.
4) Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.
5) Break into pieces.
The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber.

Parmesan crisps
1 cup grated hard cheese (such as Parmesan, Romano, Asiago, etc) - NOT the dried powdery stuff
Preheat oven to 350 F.
Toss the cheese with the seasonings of your choice -- garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.
Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.
Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

Nut protein balls
1 cup sugar free peanut butter (other nut butters work as well); 4 scoops protein powder; 1 teaspoon vanilla extract; 3 tablespoons Xylitol. Put all ingredients in a blender or food processor and blend. Roll into balls and and roll in crushed nuts. Refrigerate.

DESSERTS

Lemon Zest Ricotta Cream:
    ½ cup part-skim ricotta cheese
    ¼ teaspoon grated lemon zest
    ¼ teaspoon vanilla
    1 package Stevia or 1Tablespoon Xylitol
Mix together and serve chilled. Serves 1

Almond Ricotta Cream
    ½ cup part-skim ricotta cheese
    ¼ cup almond extract
    1 package Stevia or 1Tablespoon Xylitol
    1 teaspoon slivered toasted almonds
Mix together first three items and chill. Sprinkle with toasted almonds. Serves 1

Vanilla Ricotta Cream
    ½ cup part-skim ricotta cheese
    ¼ teaspoon vanilla extract
    1 package Stevia or 1Tablespoon Xylitol
Mix together and serve chilled. Serves 1

Mocha Ricotta Cream
    ½ cup part-skim ricotta cheese
    ½ teaspoon unsweetened cocoa powder
¼ teaspoon vanilla extract
1 package Stevia or 1Tablespoon Xylitol
5 mini chocolate chips
Dash espresso powder (optional)
Mix together first four items and chill. Sprinkle with chocolate chips and espresso powder. Serves 1

You may substitute plain fat free yogurt for the ricotta cheese in any of the desserts above

Creamy Tofu Dessert
1 10.5-ounce package silken tofu
1 package Stevia or 1Tablespoon Xylitol
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
 Combine all ingredients in a blender or food processor until smooth and creamy.

Ice Cream Base - Custard Base or Cream Base
The ice cream base is the essential part of what makes ice cream really creamy and luxurious. The basic principle for making an ice cream base is to use cream and/or milk, egg yolks and Xylitol. Some people create a mix from these ingredients without heating when it’s generally referred to as a cream base. Others, myself included, prefer wherever possible to use heat in the process and create what’s known as a custard base.

This is a typical custard base method which involves heating:

First of all beat and mix together the egg yolks and Xylitol until thick. Separately, pour the milk into a saucepan and scald it (bring slowly up to boiling point). Pour the hot milk into the egg yolks and Xylitol mix whilst continuously stirring. Then pour the mixture back into the pan and heat gently, stirring until the custard thickens - DO NOT BRING TO THE BOIL OR IT WILL PROBABLY CURDLE. When you can see a film form over the back of your spoon it's time to remove the saucepan from the heat. Leave to cool.

Then you can do 1 of 3 things:

a) pour the cooled custard into a bowl and add your chosen flavoring, then transfer mixture to an ice cream maker

b) pour the cooled custard into a bowl and add cream plus your chosen flavoring, then transfer mixture to an ice cream maker

c) chill the cooled custard thoroughly in the refrigerator. Whip some double cream and fold it into the chilled custard. Then add your chosen flavoring and transfer mixture to an ice cream maker
Vanilla  custard base Ice cream recipe

Ingredients:
4 egg yolks
1/2 pint (250ml) milk
1/2 pint (250ml) double/heavy cream
4 oz (100g) Xylitol
1 vanilla pod (sliced down the middle)


Pour the milk into a saucepan and bring the pan slowly up to boiling point. Place the vanilla pod into it and leave to infuse for about 20 minutes.

In a bowl, beat and mix together the egg yolks and Xylitol until thick. Carefully remove the vanilla pod from the pan of milk and scrape out the seeds into the milk. Pour the milk into the mixture of egg yolks and sugar whilst stirring. Pour the mixture back into the pan and heat gently, stirring until the custard thickens - DO NOT BRING TO THE BOIL OR IT WILL PROBABLY CURDLE.  When you can see a film form over the back of your spoon it's time to remove the saucepan from the heat. Leave to cool. When the custard base is cold stir in the cream. Transfer the whole mixture into an ice cream maker and freeze according to the manufacturer's instructions.

Chocolate Ice Cream
Ingredients:
5 egg yolks,
1 pint (500ml) milk,
1/2 pint (250ml) double/heavy cream,
2 oz (50g) Xylitol
150g (6 oz) milk chocolate cut into small squares (if using dark chocolate, increase Xylitol to 4 oz.

Create a custard base and at the point where you remove the saucepan from the heat, carefully drop in the squares of real chocolate. Stir to allow to melt and then leave the custard to cool. Then chill the custard until it's really cold. Once chilled, mix until slushy. Add the cream (whipped) and make sure it mixes in well. Transfer the mixture in an ice cream maker and freeze according to the manufacturer's instructions.

Strawberry ice Cream
Ingredients:
3 egg yolks (beaten)
1/2 pint (250ml) milk
1/2 pint (250ml) double/heavy cream
4 oz (100g) Xylitol
2 cups of strawberries
1 teaspoon of vanilla essence

Take the strawberries and mash them in with half the sugar (ie. 2oz or 50g) in a bowl. Place in the refrigerator whilst making the rest of the recipe.

In a separate saucepan, mix the egg yolks with the milk, salt and the remaining sugar. Place over a medium heat just to boiling point (stirring all the time). DO NOT LET IT BOIL.

Transfer the mixture into a chilled bowl to cool. When cool place in the refrigerator for up to 3 hours, remembering to stir the mixture from time to time. When cool, stir into the mixture the cream and vanilla essence and then blend in the strawberry/ Xylitol mixture.

Transfer the complete mixture into an ice cream maker and follow the manufacturer's instructions.

Banana Ice Cream
Ingredients:
3/4 pint (375ml) milk or cream
(or a mixture of both according to taste),
4oz (100g) Xylitol
3 ripe bananas (to purée)

Purée the bananas place in a mixing bowl. Pour in the milk/cream and Xylitol, mixing in well as you do so. Transfer the whole mixture into an ice cream maker and freeze according to the manufacturer's instructions.

Coffee Ice Cream
Ingredients:
6 egg yolks
4 tablespoons fresh organic coffee (finely ground)
8 oz (200g) Xylitol
1 pint (500ml) milk
6 fl.oz (approx 185ml) very hot water  

Take the finely ground coffee and pour the water onto it then let it stand for about 10 mins.

You then need to remove the coffee grounds so strain the mixture. In a heatproof bowl mix together the Xylitol and egg yolks, then whisk until thick and pale. Whisk in the milk and the coffee, then put the bowl over a saucepan of simmering (though not boiling) water. Cook until the mixture is thick (ie. until it forms a layer on the back of a wooden spoon) being sure to stir it all the time. Take the saucepan off the heat and place the bowl to one side to cool. NB. If you want to prevent a skin forming on the mixture you can try covering the surface with a piece of damp, greaseproof paper.

When cool, transfer the complete mixture into an ice cream maker and follow the manufacturer's instructions.

Coconut Ice cream
Ingredients:
1 cup double (heavy) cream
1/2 cup milk
4 oz. Xylitol
1/2 cup coconut flakes (packed down)
8oz (200g) can of unsweetened coconut cream
Take the milk, Xylitol and coconut cream and blend in a food processor. When smooth, carefully stir in the cream and coconut flakes.

Transfer the complete mixture into an ice cream maker and follow the manufacturer's instructions.

Green Tea Ice Cream
Ingredients:
2 egg yolks
2 tablespoons dry green tea 
1/2 vanilla pod
1 1/4 cups double (heavy) cream
1/4 cup  and 1 tablespoon Xylitol
1 1/4 cups milk
2 tablespoons boiling water


Take the dry green tea and soak in boiling water with the tablespoon of Xylitol for 10-12 minutes.

Into a saucepan put the vanilla pod and milk and gently bring to the boil then pour this over the tea. Leave to stand for 5 or 6 minutes.

Beat the egg yolks with the 1/4 cup Xylitol in a separate bowl and then strain the milk mixture into it.

Transfer to a saucepan and gently heat, stirring all the time, until the mixture is thick. Leave to cool.

Whip the double (heavy) cream and fold into the cooled tea mixture. Transfer the complete mixture into an ice cream maker and follow the manufacturer's instructions.

Carob Chip Oatmeal Cookies
1 egg
2 tablespoons Xylitol
1/2 cup butter
1/2 teaspoon vanilla
1 cup oats
1/3 cup whole wheat flour
1/3 cup millet flour
1/2 teaspoon baking soda
2/3 cup unsweetened carob chips
 Beat together first 4 ingredients. Add in flours, soda and oats. Mix well. Add in carob chips.
Divide into cookies and bake 10-12 mins at 350 degrees F. Makes about 12-14 cookies.
Optional: add cinnamon and/or nuts
Tapioca Pudding
3 tablespoons Club House Minute Tapioca (gluten-free)
1 teaspoon Xylitol and 1/2 teaspoon salt
2 cups milk (I used skim milk and will try it with Rice Dream)
1 egg, divided
1 teaspoon vanilla
Beat egg white until light and fluffy. In a saucepan, over medium heat, combine milk, Xylitol and vanilla. Heat until hot, then stir some of the milk into the egg yolk. Return to saucepan and add tapioca. Cook about 10 minutes stirring constantly so it won't scorch. When thickened, fold in the egg white (I did it while the mixture was still hot and it didn't affect the egg white).
Pour into four serving bowls.

Chocolate cake
1/4 cup butter
5 heaping teaspoons of rice syrup
3 eggs
2 teaspoons gluten-free vanilla (or vanilla extract)
1/4 cup cocoa powder
1 1/2 cups white rice flower (not brown)
1 teaspoon gluten-free baking powder
2, 8 inch round cake pans — grease with butter. Preheat the oven to 350 degrees celcius.
In a medium mixing bowl place the butter, rice syrup, eggs, vanilla, cocoa powder, rice flower and baking powder into a medium mixing bowl and beat until smooth and creamy. Bake in the preheated oven for 25 minutes.
Leave to cool for a half an hour or so, then place one of the cake halfs on a plate, and spread strawberry jam (with no sugar — and only if you’re far enough along in your candida diet to be able to accept natural sugars — so 4 months in or so), then place the other half on top.5. Cut, and enjoy.