Text Size

Site Search powered by Ajax

Allergy-Free Recipes

Allergy-Free Recipes

Almond Cookies

Preheat oven to 350 degrees F. Grease cookie sheet.

2 c. finely ground almond1/2 c. honey
1/2 tsp. salt1/4 c. water
3 tbsp. carob powder

Grind almonds in blender, until finely ground. Watch carefully not to over blend. Mix with remaining ingredients. Drop by teaspoonful 2 inches apart on a greased cookie sheet. Bake at 350 degrees F for 1 to 12 minutes. Place whole almonds on top of each cookie for decoration.

Makes 2 dozen cookies.

Apple Butter Barbecue Sauce

1 c. apple butter1/4 c. butter, margarine or oil
2 tbsp. hot mustard1 tsp. celery seeds
1/2 tsp. table salt1/4 c. honey or sugar - granulated
1/2 c. apple cider vinegar1/4 c. minced onion

Combine all ingredients in a saucepan. Bring to a boil. Remove from stove. Cool. Use as a marinade and barbecue sauce for chicken.

Apple Cinnamon Crunchy Granola

Preheat oven to 350 degrees F. Grease 2 large cookie sheets.

4 c. rolled oats1/2 c. grated or flaked coconut
3/4 tsp. salt1 c. finely chopped nuts
1 tsp. cinnamon1/2 c. raw sesame seeds
1/2 c. honey1/3 c. allowed oil
1/2 tsp. vanilla8 oz. dried apple, finely chopped

Combine oats, coconut, nuts, sesame seeds, salt, and cinnamon in a large bowl. In small saucepan combine honey, oil and vanilla and heat gently to liquify honey. Add honey mixture to oat mixture. Mix thoroughly. Spread on two large greased baking sheets and bake at 350 degrees F for 20 to 25 minutes, stirring occasionally. Add apples. Store in tightly covered container in refrigerator.

Serves 8.

Apple Honey Butter

Preheat oven to 300 degrees.

3 1/2 lbs. cored and cut apples1 - 1 1/2 c. honey
1/2 c. apple vinegar1/2 c. crushed pineapple

Cook apples until soft. Press through a food mill to make 8 cups of applesauce. Combine applesauce with honey, vinegar, and pineapple in a large 6-quart pan. Bake at 300 degrees for 3 hours, stirring occasionally. Pour hot, into hot clean pint jars, leaving 1/4 inch head space. Adjust caps. Process 10 minutes in boiling water bath at simmering temperature (180 to 185 degrees). When cool, check for seal.

Apple Muffins

Preheat oven to 400 degrees. Grease a 12 cup muffin tin or line it with paper muffin cups.

2 eggs1 c. apple juice
1/2 c. oil1 3/4 c. wheat flour
2 tsp. baking powder1/4 c. sugar - granulated
3/4 tsp. salt1/4 tsp. nutmeg
3/4 c. apple, shredded1 tsp. lemon peel, grated

In a large mixing bowl, slightly beat eggs. Stir in the apple juice and oil. Mix dry ingredients together; stir into liquid mixture just enough to dampen the flour mixture. Do not overmix, batter will be lumpy. Add the apple and lemon peel; blend lightly. Fill muffin cups 2/3 full. Bake for 25 to 30 minutes.

Makes 12.

Apple Oatmeal

1 c. rolled oats2 c. cold water
1/2 tsp. salt2 apples, cored and chopped
dash nutmeg

Combine oats, water, and salt in saucepan. Cook 10 minutes on low heat. Add apples and nutmeg. Cook 5 minutes more or until apples are done to desired consistency. Serve with Nut Milk and honey.

Serves 4.

Variations: Use raisins or dates in place of apples.

Apple Rice Betty

Preheat oven to 350 degrees F. Grease a 11" x 7" baking dish.

1 c. honey4 large tart apples, peeled,
1/4 tsp. clovescored, and sliced thin
1/4 tsp. cinnamon1/2 c. chopped walnuts
1/4 tsp. salt 1/4 c. allowed oil
1 c. cooked white rice

Mix honey with spices and salt. Grease a 11" x 7" baking dish. Place a thin layer of rice in a dish. Add a layer of thinly sliced apples and sprinkle with honey, spices and nuts. Repeat layers until all ingredients are used (save some honey and nuts for the top). Pour oil over all. Bake at 350 degrees F until apples are soft. Serve hot.

Serves 10.

Apple Tapioca Supreme

3/4 cup honey1/3 cup quick-cooking tapioca
2 cup water4 cup tart apples, peeled & sliced
1/2 tsp. salt2 tbsp. pineapple or apple juice
1/2 tsp. cinnamon2 tbsp. allowed margarine

Mix together all ingredients in a saucepan and let stand 5 minutes. Bring to a boil, stirring often. Simmer until apples are tender (about 12 mins). Serve with a sprinkle of cinnamon if desired.

Serves 8.

Apple-Gelatin Salad

4 cups unsweetened apple juice3 tbsp. sweetener
2 pkts. unflavored gelatin1/4 tsp. salt
3 cups red eating apples (unpeeled)4 tbsp. lemon juice
1/2 cup celery, finely chopped1 tsp. grated lemon rind
1 cup walnuts, choppedSalad greens for garnish

In medium sized saucepan, combine apple juice, sweetener, salt and gelatin. Stir mixture until blended. Heat and stir until gelatin is dissolved. Remove from heat and cool mixture. Refrigerate until mixture thickens to the consistency of unbeaten egg whites. Wash apples. Reserve enough apple slices, dipped in lemon juice for garnish. Core and shred remaining apples. Stir in lemon juice to keep apples from turning dark color. Sprinkle lemon rind on apples. Add celery and nuts to apples and stir into thickened gelatin. Turn mixture into a six-cup mold and refrigerate until set for 4 to 6 hours. Unmold and serve; garnish with salad greens and reserved apple slices.

Serves 10 - 12.

Applesauce Cookies

1/4 cup allowed margarine1/2 cup maple sugar or maple syrup
1/4 tsp. vanilla1/3 cup unsweetened thick applesauce
1 cup potato starch1/4 tsp. salt
2 tsp. baking powder1/4 cup chopped nuts

Preheat oven to 350 degrees F. Grease cookie sheets. In a large bowl, cream margarine and sugar or syrup together. Add applesauce and vanilla. Sift together dry ingredients and stir into maple mixture. Add nuts. Drop by teaspoonful 2 inches apart onto greased cookie sheet. Bake at 350 degrees F for about 12 minutes.

Makes 2 dozen.

Apricot-Almond Bread

Preheat oven to 350 degrees. Grease a 9 x 5" loaf pan.

1 1/2 cups dried apricots (unsulfured)1/2 tsp. baking soda
1 1/2 cups sugar1/2 tsp. salt
1/4 cup allowed margarine or butter1/3 cup water or milk
2 tsp. baking powder1/2 cup almonds, chopped

In small saucepan, add enough water to cover apricots and simmer for 5 minutes. Drain fruit, and reserve juice. Chop apricots. Cream margarine with sugar, stir in 1/2 cup reserved apricot juice. Combine flour with baking powder, baking soda and salt. Stir dry ingredients into creamed mixture alternately with water, stirring batter only until blended. Fold in almonds. Pour batter into greased loaf pan; bake for 1 hour or until done.

Makes 1 loaf.

Apricot-Apple Shake

16 oz. can apricots (w/o skin,water pack), drained
1/2 cup applesauce
1/2 cup milk or allowed substitute
6 - 10 ice cubes

Combine all ingredients in blender and liquify.

Makes 2-3/4 cups.

Avocado Stuffed With Tuna

1 cup chopped walnuts
2 ripe avocados
7 oz. can water-packed solid white tuna, drained
1 cup homemade mayonnaise
1 1/2 tbsp. tomato paste
Salt and black pepper - ground

Halve and pit avocados. Scoop out flesh. Do not tear shell. Dice the flesh into 3/4" pieces and place in bowl with drained tuna chunks and 2/3 cup mayonnaise and tomato paste. Add to avocado mixture. Season with salt and pepper and toss lightly. Divide the salad among the avocado shells and garnish with remaining walnuts.

Serves 4.

Baked Chicken With Tomato Rice

Preheat oven to 350 degrees F.

2 tbsp. oil2 lb. cut-up chicken
1/3 cup celery, chopped1/4 cup bell pepper, chopped
1/3 cup onion, chopped2/3 cup uncooked white rice
1 cup cooked tomatoes1/2 cup water
3/4 tsp. saltdash black pepper - ground
1/4 tsp. powdered sage

Brown chicken in oil in heavy skillet. While chicken browns, combine celery, green peppers, onion, rice and tomatoes in mixing bowl. Turn vegetable and rice mixture into 11" x 7" baking dish. Arrange chicken on rice. Sprinkle with additional salt, pepper, and sage. Cover and bake one hour or until chicken is tender.

Serves 6.

Baked Pears

Preheat oven to 350 degrees F.

4 pears1/4 to 1/2 cup maple syrup or honey

Pare, halve, and core fresh pears. Arrange in greased baking dish, drizzle on maple syrup or honey and bake at 350 degrees F for 15 to 20 minutes or until pears are tender.

Baked Sweet Potatoes Casserole

Preheat oven to 350 degrees F.

        1/2 cup maple syrup
        1/2 cup well-drained unsweetened crushed pineapple
        1/2 cup raisins
        1/4 tsp. salt
        2 cup cooked sweet potatoes, cubed
        2 tbsp. allowed margarine
        1/4 - 1/2 cup almonds, slivered

Combined syrup, pineapple, raisins and salt. Arrange potatoes in 1-quart dish. Spread fruit mixture over top. Dot with margarine and sprinkle with almonds. Bake at 350 degrees F for 40 to 45 minutes.

Serves 6 to 8.

Banana Ade

        2 ripe bananas, cut into pieces
        2 c. cold pineapple juice
        5 - 6 pineapple chunks

Put pineapple juice into blender container and process at high speed, adding small chunks of fruit a few at a time. Blend until smooth and frothy.

Banana Bread

Preheat oven to 325 degrees. Grease a 9 x 5" loaf pan or 8 1/2 x 4 1/2" pan for a taller loaf.

2/3 cup oil1 cup sugar - granulated
2 eggs1 1/2 cups ripe bananas, mashed
1 tbsp. lemon juice1 3/4 cups wheat flour
1 tsp. salt1 tsp. baking soda

In a large bowl, mix oil and sugar. Beat in eggs one at a time, beating well after each addition. Blend in bananas and lemon juice. Mix together flour, salt and baking soda; then add to banana mixture. Pour into greased 9 x 5" or 8 1/2 x 4 1/2" loaf pans and bake at 325 degrees for 1 hour 10 minutes or until done. Remove from pan and cool on rack.

Makes one loaf.

Banana Honey Salad

1 banana1/4 cup peanut butter
1/4 cup honey 1 tbsp. shredded coconut
2 tsp. pineapple juiceLettuce leaves

Put lettuce leaves on two salad plates. Slice whole banana in half, then slice lengthwise. Place bananas on top of lettuce leaves. Sprinkle pineapple juice over banana to keep from browning. Mix peanut butter and honey. Pour over bananas and sprinkle with coconut.

Serves two.

Banana Milk

1/2 small banana
1 cup water

Combine the banana and 1 cup water in blender on highest speed until smooth. Use instead of cow's milk for baking and cereals. Banana milk is good on cereal but must be used immediately.

Banana Oatmeal Cookies

1/2 cup sugar - granulated4 cups rolled oats
3/4 cup allowed margarine1 cup raisins (or 1/2 c. raisins + 1/2 c. chopped nuts)
1 1/3 cups mashed ripe bananas

Preheat oven to 325 degrees F. In a large bowl, cream sugar and margarine together. Blend in bananas. Add oatmeal and raisins and mix well. Drop by teaspoonful 2 inches apart on greased cookie sheet. Bake at 325 degrees F for 20 minutes.

Makes 6 dozen.

Barley Drop Cookies

Preheat oven to 350 degrees F. Grease cookie sheets.

1/3 cup allowed margarine3/4 cup sugar - granulated
1-1/2 tsp. pure vanilla2 cups barley flour
1 tbsp. baking powder1/2 tsp. salt
1/2 cup water

Cream margarine and sugar and stir in vanilla. Add dry ingredients alternately with 1/2 cup water. Blend well. Drop from teaspoon onto greased cookie sheet and bake in preheated 350 degrees F oven for 12 to 14 minutes.

Makes about 4-1/2 dozen.

Beef and Vegetable Casserole

Preheat oven to 350 degrees F. Grease a 2-quart casserole dish.

2 medium potatoes, diced2 small onions, sliced
2 medium carrots, sliced1 lb. ground beef
1/3 c. uncooked rice29 oz. can whole tomatoes, drained and broken up (reserve the liquid)

Layer vegetables and beef in order given in a 2-quart, greased casserole. Season each layer with salt and pepper. Sprinkle reserved tomato liquid over finished layers. Bake covered at 300 degrees F for 2 to 3 hours.

Variations: Just before adding ground beef, add 1 cup cooked kidney beans (drained), or substitute browned pure pork sausage for ground beef.

Serves 4.

Beef Stew

4 cups water2 lbs. boneless beef chuck roast
1 tsp. pineapple juicePinch of allspice
1 tsp. sugar - granulated*1 clove minced garlic bulb
2 tsp. salt2 small bay leaf - crumbled
6 carrots, scraped1/4 tsp. black pepper - ground
4 small onions2 - 4 potatoes, pared and cubed

Cut beef into 2" pieces. Brown beef in oil in heavy 6 quart saucepan. Add water, spices, juice, sugar (if used), garlic and onion. Cover tightly and simmer 1-3/4 hours. Add carrots, onions, and potatoes. Cook 30 minutes more or until vegetables are done.

* optional


Preheat oven to 500 degrees.

5/8 cup potato starch flour2 tsp. baking powder
1/4 tsp. salt3 tbsp. allowed shortening
1/2 cup soybean milk

Mix dry ingredients together. Cut in shortening with two forks or pastry cutter until finely mixed. Stir in soy milk to make a soft dough. Knead lightly on a lightly floured board. Roll out about 1/2 inch thick, cut with a 2 inch cookie cutter or glass and place on ungreased baking sheet 2 inches apart. Bake at 500 degrees for 10 minutes or until golden brown. Serve hot.

Makes approximately 12 biscuits.

Blender Broiled Frosting

1 cup honey1/2 cup allowed or coconut oil
1 tsp. vanilla2 cup unsweetened shredded coconut

Mix first three ingredients in blender. Pour liquid into a mixing bowl and add coconut. Stir until well mixed. Spread on cake and broil until bubbly, approximately 4-5 min.

Note: Chopped mixed nutmeats and or seeds may be substituted for some or all of the coconut.

Blueberry Delight Cookies

1/3 cup allowed margarine2/3 cup sugar - granulated
1 tbsp. coconut milk1 tsp. vanilla
1/4 tsp. salt1/2 tsp. baking powder
1 cup rice flour1/4 cup unsweetened applesauce
1/4 cup fresh blueberries

Preheat oven to 350 degrees F. Grease cookie sheets. In a large bowl, cream margarine and sugar until fluffy. Add coconut milk and vanilla and beat until smooth. Beat in all other ingredients except blueberries. Gently fold in berries by hand. Drop by teaspoonful 2 inches apart on a greased cookie sheet. Bake 10 to 14 minutes at 350 degrees F.

Makes 4 dozen.

Blueberry Jam

4 cup fresh blueberries2 cups sugar - granulated
1 pkt. unflavored gelatin1 tsp. lemon juice

In a large saucepan, slightly crush half of the berries. Add remaining berries, sugar and gelatin. Heat to boiling, stirring constantly. Boil vigorously for two minutes, stirring constantly. Stir in lemon juice. Pour into clean jelly glasses or jars. Seal jars or freeze.

Makes 3 half-pints.

Breakfast Casserole

Preheat oven to 350 degrees F.

4 slices allowed bread, cubed1/2 lb. allowed sausage
1 cups grated sharp cheese1 cup milk
6 eggs1/2 tsp. salt
1/2 tsp. dry mustard

Place the cubed bread in the bottom of a 1-1/2 quart greased casserole. Brown the sausage in a skillet and then break into small pieces. Drain and sprinkle over the bread. Sprinkle cheese evenly over casserole. Beat eggs, milk, mustard, and salt together and pour over the casserole. May be covered and refrigerated. Bake at 350 degrees uncovered for 40 to 45 minutes as needed.

Serves 8.

Broiled Burgers

1 lb. ground beef
1/2 tsp. salt
dash black pepper - ground
1/4 cup corn-free, sugar-free tomato sauce
1/4 cup chopped green bell pepper
1/4 cup chopped onions
1/4 cup chopped sunflower seeds
4 slices tomatoes

Combine ground beef, salt, pepper, tomato sauce, onions and sunflower seeds. Shape into four patties. Broil to desired doneness. If desired, top each burger with a tomato slice before serving.

Serves 4.

Broiled Tomatoes

6 tomatoes1/4 cup allowed melted margarine
small clove of garlic1 - 2 tbsp. chopped parsley

If desired, saute crushed garlic in the margarine. Cut off tops and bottoms of 6 tomatoes. Brush tomatoes with melted margarine and sprinkle generously with chopped parsley. Broil 10 minutes.

Serves 6.

Brown Stock

1 cup sliced onions6 lbs. beef soup bones
1 large bay leaf - crumbled1/2 cup chopped celery with leaves
4 sprigs parsley8 whole black pepper corns
2 tsp. table salt

Remove meat from bones. Cut up meat. Put meat, bones, and 2 1/2 quarts of water in kettle. Simmer uncovered for 3 hours, taking care not to boil. Add remaining ingredients. Cook uncovered 2 more hours. Strain. Skim off excess fat or chill and lift off fat layer.

Makes 6 cups.

Butterscotch Cookies

1/3 cup honey1/3 cup allowed margarine
1 tsp. vanilla1/4 tsp. salt
1 cup oat flour1/2 tsp. baking powder
1 cup rolled oats1/2 cup finely chopped almonds

Preheat oven to 350 degrees F. Grease cookie sheets. In a large bowl, cream margarine and honey until fluffy. Add vanilla and beat until smooth. Beat in other ingredients. Drop by teaspoonful 3 inches apart onto cookie sheet. Bake at 350 degrees F for 8 to 10 minutes or until light brown. Let cool completely; then remove from sheet.

Makes 36.

Cantaloupe Sherbet

1-1/2 cups water
1/2 cup honey
3 cups fresh cantaloupe pulp and juice

Boil water and honey together for about 5 minutes until honey dissolves. Put cantaloupe pulp with juice in blender and blend well. Add honey-water mixture and mix well. Pour into ice cubes trays. Freeze until firm.

Serves 6.

Carrot Bread

Preheat oven to 350 degrees.

1 cup shredded raw carrots3/4 cup maple syrup
3/4 cup allowed oil1-1/2 cup oat flour
1 tsp. baking soda2 tsp. baking powder
1 tsp. cinnamon 1/2 tsp. salt
1/2 cup raisins1/4 cup chopped walnuts

Grease bottom of 9" x 5" or 8" x 4" loaf pan. In a large bowl blend carrots, syrup, and oil. Beat for 1 minute. Add flour, cinnamon, soda, powder, and salt. Blend until just combined (Quick breads should not be overmixed). Stir in raisins and walnuts. Pour into greased pan. Bake at 350 degrees for 1 hour or until tester in center comes out clean. Remove from pan. Cool completely.

Makes one loaf.

Cashew Butter Sauce

1/4 cup allowed margarine2 tbsp. raw cashew pieces
1/2 tsp. table salt1/8 tsp. black pepper - ground

In small saucepan melt margarine and add cashews and table salt. Stir-fry just until cashews and margarine are lightly browned. Add pepper, if desired. Serve over hot cooked vegetables.

Cherry and Orange Duck

This recipe is quick and easy and is a nice alternative to chicken or turkey.

Preheat the oven to 400 degrees F.

1 onion4 lb. duck
salt and black pepper - ground1 lb. cherries
2 oranges3/4 cup chicken stock

Cut the onion in half and place in the cavity of the duck. Put the duck on a rack in a roasting pan. Prick the skin all over with a fork to allow the fat to run out. Rub the skin with salt. Roast the duck for about 1 hour at 400 degrees F. Pit the cherries. Put the cherries into a bowl. Add the grated rind of one orange plus the juice from two oranges. When the duck has cooked for an hour, drain off the fat collecting in the roasting pan. Remove the rack and put the duck back in the pan. Pour the cherries and orange juice around the duck with the chicken stock. Cover the pan with foil and roast for 30 minutes more. Remove the duck to a warmed serving platter. Drain half of the cherries in the pan and put them around the duck and keep it warm. For the sauce, put the remaining cherries into a blender or food processor with the cooking liquid and blend until smooth. Reheat the sauce, season to taste with salt and pepper and serve with the duck.

Serves 6.

Chicken (or Turkey) Loaf

Preheat oven to 325 degrees F.

l cup chicken stock1/2 cup celery,
1 cup rice crackers, crushed3 tbsp. onion, finely chopped
2 tbsp. allowed margarine2 tsp. sage
3 cup cooked chicken (or turkey) finely chopped or ground1 tsp. salt
1/4 tsp. black pepper - ground

In a large bowl, mix all ingredients together thoroughly and place in greased loaf pan. Bake at 325 degrees F for one hour or until done.

Serves 6.

Chicken and Potato Soup

2 cups chicken stock1 cup finely diced cooked chicken
Salt to taste1 cup salted diced cooked potatoes
Dried parsley flakes1/4 cup minced onions

In a heavy saucepan combine stock, chicken, potatoes, salt, and onions. Bring to a boil, stirring constantly. Remove from stove and puree in blender. Refrigerate overnight. Reheat, adding water for desired consistency. Add salt if needed and serve with paprika or parsley sprinkled on top, if desired.

Chicken Chop Suey

2 1/2 tbsp. oil2 cup chicken stock
1 cup celery, chopped2 tbsp. wheat-free tamari sauce
1/2 cup onion, chopped2 tbsp. cornstarch
1/2 cup bell pepper, chopped1/4 cup cold water
1 cup mushrooms, sliced 1 cup fresh mung bean or soybean sprouts
2 cup chicken or pork, cooked, cut in one-inch strips

In Chinese wok or heavy-bottom skillet, saute celery, onions, green peppers and mushrooms in oil until just tender. Add chicken or pork, chicken stock and tamari sauce, and simmer while stirring constantly. Dissolve cornstarch in cold water and add gradually, stirring until cornstarch mixture is cooked and chop suey is thickened. Add raw bean sprouts just before serving.

Serves 6.

Chicken Supreme

3 med. chicken breasts cut in halves or 6 chicken thighs
1/2 tsp. salt
1 dash paprika
1/2 tsp. curry powder
1 dash black pepper - ground
1-1/4 cup chicken stock

Preheat oven to 350 degrees F. Sprinkle chicken with salt and paprika. Place in 11" x 7" baking dish. Add curry and pepper to chicken stock and shake or stir. Pour over chicken. Cover with foil and bake at 350 degrees F for 30 minutes. Remove foil and bake 45 minutes longer. Remove chicken to warm platter. Strain pan juices and reserve for mushroom sauce:

3 tbsp. oat flour3-ounce can sliced mushrooms, drained
1/4 cup cold waterpan juices

Blend flour with cold water in saucepan. Slowly stir in reserved pan juices. Cook and stir over low heat until sauce thickens and bubbles. Boil for 3 to 4 minutes longer, adding mushrooms. Heat thoroughly. Spoon sauce over chicken.

Serves 6.

Chicken-Rice Salad with Cashews

3 cup chicken, cooked and diced2 green onions, sliced thin
1/2 cup celery, diced3 cup cooked white rice
1 cup allowed mayonnaise1 tbsp. lemon juice
1 tsp. allowed sweetener1 tsp. salt
1/2 cup cashews (raw or roasted)Salad greens for garnish

Combine chicken, onions, celery and rice in large bowl. In a small bowl, combine mayonnaise, lemon juice, sweetener and salt; mix well. Pour dressing over mixture and toss lightly but thoroughly. Adjust seasonings; mix lightly. Place in refrigerator, covered, for about two hours before serving to blend flavors. Just before serving, add the cashew nuts and mix lightly. Serve on crisp salad greens.

Serves 6.

Coconut Drop Cookies

Preheat oven to 375 degrees F.

1/2 cup butter or allowed margarine1/4 tsp. almond extract
1/4 tsp. vanilla or lemon extract1/3 cup sugar - granulated
1 cup rice flour or barley flour1/2 cup grated coconut

Beat butter or margarine until soft. Add sugar gradually, beating until light and fluffy. Add rice or barley flour, flavorings and coconut. Blend thoroughly. Drop dough from tip of teaspoon on ungreased cookie sheet. Bake in preheated oven to 375 degrees F for 12 to 16 minutes or until edges of cookies are light brown. Let cool for a few minutes before removing from cookie sheet. The cookies have a better flavor when butter is used.

Makes 2 dozen.

Cold Melon Soup

1 large, ripe cantaloupe1/4 tsp. cinnamon
2 1/2 cup orange juice3 tbsp. lime juice
fresh mint sprigs for garnish

Remove seeds from melon, peel and cut the pulp into cubes. Place cantaloupe, cinnamon, and one-half cup orange juice in a blender and puree. Combine the remaining 2 cups orange juice and lime juice; stir into puree. Pour mixture into a bowl, cover, and refrigerate at least one hour before serving. Remove melon soup from the refrigerator; stir mixture and pour into individual soup bowls. Garnish with sprigs of fresh mint.

Serves 6.

Confetti Rice

Preheat oven to 350 degrees F.

1/4 c. allowed margarine3/4 c. celery (1 large stalk)
1-1/2 c. rice, uncooked3/4 c. green onion, chopped
3 c. hot chicken stock 3/4 c. toasted almonds, slivered
3/4 c. parsley, chopped3/4 c. carrot, shredded
Sea salt and black pepper - ground to taste

In heavy skillet, melt margarine. Add rice and toss to coat. Heat rice in margarine for 5 minutes, stirring occasionally. Combine rice mixture and chicken stock in 2-quart casserole. Cover and bake at 350 degrees F for 45 minutes. Stir in parsley, carrot, celery, onion and almonds. Continue to bake for 10 minutes.

Serves 6-8.

Corn Muffins

Preheat oven to 425 degrees. Grease a 12 cup muffin tin.

3/4 cup rice flour1 cup cornmeal
1 tsp. baking powder1/2 tsp. salt
1/4 cup sugar1egg
1/4 cup melted margarine1 cup liquid

In a medium bowl, stir together rice flour, cornmeal, baking powder, salt and sugar. Add margarine and liquid to the dry ingredients, stir until smooth. Pour batter into muffin tins. Bake 25 minutes or until muffins pull away from the sides of the cups. Remove muffins from tin.

Makes 12 muffins.

Corn-Free Baking Powder

1/4 c. baking soda
1/2 c. cream of tartar
1/4 c. potato starch

Sift each ingredient before measuring. Mix together thoroughly. Sift again. Keep baking powder dry in a tightly covered jar. To check if baking powder is still active, add several drops of water to a little baking powder. If it bubbles vigorously, it is still good. Use as you would any commercial double-acting baking powder.

Makes 3/4 cup.

Crab-Meat Salad

1 lb. fresh crab meat1 med. onion, finely chopped
1/2 cup allowed oil1/2 cup vinegar
1/2 cup ice water salt and black pepper - ground to taste

Remove bits of shell and cartilage from crab meat. Place half of the chopped onion in bottom of bowl. Arrange crab meat on top of onion. Spread remaining onion over crab. Salt and pepper to taste. Pour oil, then vinegar and lastly ice water over crab mixture. Cover and refrigerate from 2 to 12 hours. Toss lightly just before serving.

Serves 4.

Cream of Mushroom Soup

1/4 cup butter1/2 lb. mushrooms, stems & tops
1 tsp. grated onion4 cup thin white sauce
salt and black pepper - ground to taste

Wash and chop mushrooms; saute in butter for 5 minutes. Add to white sauce and stir to mix thoroughly. Remove from stove and set aside for 15 to 30 minutes to bring out the flavor. Reheat and serve.

Serves 6.

Cream of Rice White Sauce

1/2 tsp. table salt
2 cup milk or allowed substitute
3 tbsp. Cream of Rice for medium sauce
OR 2 tbsp. Cream of Rice for thin sauce
OR 1/4 cup Cream of Rice for thick sauce

Combine ingredients and bring to boil, stirring constantly. Reduce heat and continue stirring, simmer 1 minute. Cover and set aside 4 minutes. Puree in blender until smooth, taking care not to splash hot mixture. Repeat as needed.

Makes 2 cups.

1. For seasoned white sauce, add 1 tbsp. chopped parsley and 1 tbsp. chopped chives after blending.
2. Saute 1/2 cup chopped onion and 1 cup chopped celery in 2 tbsp. allowed margarine. Add to white sauce.

Cream of Vegetable Soup

1/4 cup allowed oil
2 cup milk, goat's milk or soymilk
2 cup chicken stock
1 dash salt and paprika
3 tbsp. wheat flour or rice flour
2 cup leftover vegetables and/or meat chunks

In a heavy saucepan mix oil and flour over low heat. Gradually add milk, stirring constantly. When mixture begins to boil add chicken stock and continue to stir until well mixed and hot. Add seasonings. Any cooked vegetables may be used. Drain liquid from vegetables and puree in blender. Add to soup and cook until hot.

Dutch Potato Pancakes

4 - 5 large potatoes1/4 cup oat flour
1/4 cup coconut milk1/4 tsp. salt

Peel potatoes (if desired) and grate. Make a paste of flour, salt, and water. Add to grated potatoes. Drop into hot greased pan and fry approximately 5 minutes on each side until browned and cooked throughout. Serve with allowed margarine and maple syrup.

Do not use potato starch or tapioca starch as an oat flour substitute in this recipe. Instead, try an equal amount of brown rice flour or wheat flour.

Fruit Rice Pudding

1 1/2 tsp. unflavored gelatin1/8 tsp. salt
1/4 cup cold water1/2 cup cooked rice
1/3 cup hot pineapple juice1/2 cup diced pineapple or peaches
2 tbsp. maple sugar or honey1 tsp. vanilla

Soak gelatin in cold water. Dissolve soaked gelatin in hot pineapple juice. Add maple sugar and salt. Chill until slightly thickened. Add cooked rice, fruit, and vanilla. Turn into mold and chill until firm. Other fruit combinations can be used.

Serves 4.

Fruit Sherbet

2/3 cup tapioca flour1 qt. blueberries or strawberries, sliced
2/3 cup honey1 tsp. vanilla
3 cups water

Mix flour, honey, and water in a small saucepan; bring to a boil. Cook over medium heat, stirring constantly, until thick. Remove from heat, stir in fruit and vanilla. Blend in blender until smooth. Pour into freezer trays. Freeze until firm.

Makes 2 quarts.

Fruit Slush

1/2 c. fresh pineapple chunks2 c. water
1/2 c. frozen strawberriesSweetener to taste

Blend together until mixed well. Serve immediately.

HINT: To prepare frozen strawberries; wash strawberries and remove stems. Place strawberries on cookie sheet and put in freezer. Freeze until solid (1 to 2 hours).

If not using strawberries right away, put frozen strawberries in freezer container.

Fruity Spice Cake

Preheat oven to 375 degrees F. Grease a 9" x 9" square pan.

1 cup water2 cup raisins
1 cup sugar - granulated1/2 cup margarine
1/2 tsp. cinnamon1/2 tsp. allspice
1/8 tsp. nutmeg1/2 tsp. salt
2 tsp. baking powder1-1/2 cup potato starch *
1 tsp. baking soda1 cup chopped pecans

* an equal amount of rice flour may be substituted

In a medium saucepan, combine water, raisins, sugar, margarine, spices (if used) and salt, then bring to a boil. Simmer uncovered for 3 minutes. Let cool. Sift together flour, baking powder, and baking soda. Mix together raisin mixture and flour mixture and add nuts. Beat until smooth. Pour into greased pan. Bake at 375 degrees F for 35 to 40 minutes. Cool in pan for 15 minutes. Turn out of pan and cool completely. Serves 9-10.


Preheat oven to 375 degrees F.

1/4 - 1/2 cup honey1/4 cup unsweetened applesauce
1 tbsp. oil1 tbsp. vanilla
3/4 tsp. salt1/4 cup grated coconut
2-1/4 cup rolled oats1/2 cup sliced almonds or cashews

Mix applesauce, honey, oil, vanilla, and salt in large mixing bowl. Add oats, nuts, and coconut. Stir enough to coat dry ingredients. Spread in a 13" x 9" pan and toast at 375 degrees F for 20 to 25 minutes, stirring occasionally. Cool and add 1/4 cup raisins, if desired. Store in an airtight container. Eat within 2 weeks.

Makes 4 cups.

Greek Lemon Soup

6 cups chicken stock1/2 cup uncooked rice
3 egg yolks1/4 cup lemon juice
2 tbsp. parsley, chopped1/8 tsp. cayenne

Put chicken stock in large pan and bring to a boil. Add rice, season with salt and cook until rice is tender for 15 to 20 minutes. Put egg yolks into medium sized bowl; beat with beater until light and frothy. Slowly add the lemon juice, beating together thoroughly. Just before serving, dilute the egg-lemon mixture with one cup hot broth, beating constantly with whisk until well blended. Gradually add the diluted mixture to the remaining hot soup, stirring constantly. Bring almost to the boiling point; do not boil or the soup will curdle. Stir in the parsley and cayenne and season to taste.

Green Beans with Almonds

2 lbs. green bean1/2 cup boiling water
1/2 tsp. salt2 tsp. onion, finely chopped
2 tbsp. allowed oil1/4 cup almond, blanched & slivered
1/4 cup parsley, chopped

Wash and dry beans and cut into 1" pieces. Add salt, onion and beans to boiling water. Quickly return to boil. Reduce heat to low and steam until tender (7 to 10 minutes). Drain vegetables. Stir in almonds, oil and parsley.

Serves 6.

Hash Brown Potatoes

4 cup potato1 - 2 tbsp. grated onion
1 tsp. salt1/3 cup allowed margarine
Dash black pepper - ground

Cook unpeeled potatoes in water. Chill for 2 hours, then peel and shred to make 4 cups. In a large bowl, combine onions, salt and pepper. Melt margarine in skillet. Pat potatoes into pan, leaving 1/2" space around edge. Cover and brown for 10 to 12 minutes. Check potatoes, reduce heat if necessary, and cook 8 to 10 minutes longer until golden. Place platter over pan and invert potatoes onto platter.

Homemade Applesauce

4 med. apples
1/2 cup honey

Wash and core fruit and cut into small pieces. Place all ingredients in blender and process until of desired texture.

Serves 4.

Homemade Catsup

1/2 cup apple cider vinegar1/4 cup water
1/2 tsp. whole cloves1/2 onion, finely chopped
1 2-inch stick cinnamon1/8 tsp. black pepper
1/2 tsp. celery seeds1/4 cup honey or allowed sweetener
4 lbs. (about 12 medium) tomatoes, washed & quartered2 tsp. table salt

Combine vinegar, cloves, cinnamon, and celery seed in a small covered saucepan. Bring to a boil. Remove from heat. Let stand.

In a large kettle or Dutch oven cook tomatoes, water, onion, and pepper over medium heat until tomatoes are quite soft. Put tomato mixture through sieve or food mill.

Return juice to stove. Add honey or allowed sweetener and table salt. Bring to a boil. Reduce heat and simmer until volume has been reduced by half. Strain vinegar into tomato mixture, discarding spices. Continue simmering until desired consistency is reached, stirring frequently.

Pour into sterilized canning jars leaving 1/2-inch head space. Seal. Process in boiling water bath for 5 minutes. Or cool and refrigerate in a covered container.

Makes 2 cups.

Homemade Cottage Cheese

Any type of milk may be used, such as goat's milk. Either fresh milk, or 7 rounded tablespoons of powdered milk mixed with 2 1/2 cups water will work. This is a fun recipe for kids to help with, since most children have never seen real "curds and whey".

2 1/2 cups milk
1 1/2 tsp. rennet
Salt and black pepper - ground

In a saucepan, heat milk until just tepid. Add the rennet and mix well. Pour the milk into a bowl. Leave it in a warm place for 15 minutes, or until the milk has set and curds have formed.

Pour the milk mixture into the top of a double-boiler and gently heat over hot water to a temperature of 110 degrees. Stir constantly until the curds and whey separate. Put a strainer over a bowl and line it with several layers of cheesecloth. Pour in the curds and whey. Tie the corners of the cheesecloth together to form a bag and suspend the bag over the bowl for 12 to 24 hours to drain (If the bag is gently squeezed from time to time, the cheese could be drained in 2 to 3 hours).

Put the drained curd in a bowl, mash it with a fork and season it to taste. For extra flavor, yogurt, herbs or spices may be added. Cover and store in the refrigerator. It will keep for up to 1 week.

Makes a quarter-pound.

Homemade Mayonnaise

3 egg yolks1 tbsp. vinegar
2 tbsp. lemon juice1 tsp. mustard
2 cups oil

All ingredients must be at room temperature. Place the egg yolks, vinegar, lemon juice, and mustard in a food processor or blender.

Mix for 30 seconds, then with machine still running, pour the oil in a very slow thin stream until the mayonnaise begins to thicken. Gradually pour in the remaining oil.

Store in a glass jar; keeps for about 3 weeks.

Makes 2 cups.

Homemade Tomato Soup

6 oz. can tomato paste1/4 tsp. minced onion
2 cup chicken stock1/2 tsp. salt
1 tbsp. honey1/4 cup finely chopped celery

In a large saucepan mix all ingredients. Bring to a boil and simmer for five minutes.

Honey Apple Dressing

2 tbsp. honey
1/4 cup apple juice
1/2 cup allowed oil

Shake ingredients together well.

Season to taste with salt, black pepper - ground, and herbs as desired.

Honey Baked Chicken

2 tbsp. allowed oil2 lg. apples, sliced
1 3-lb. chicken, cut into serving size pieces2 tsp. honey
black pepper - ground to taste1/4 cup apple juice
1 tsp. salt

Preheat oven to 350 degrees F. Heat oil in large skillet. Sprinkle chicken with seasonings and brown in hot oil on all sides. Transfer chicken to 11" x 7" baking dish. Place apple slices between chicken pieces, drizzle with honey and pour juice over all. Cover and bake at 350 degrees F for about 50 minutes or until chicken is tender. Serve hot.

Serves 6.

Jamaican Baked Bananas

Preheat oven to 350 degrees F.

2 tablespoons allowed margarine2 tablespoons pineapple juice or apple juice
2 tablespoons sugar - granulated1/4 to 1/2 cup raisins
7/8 cup pineapple or apple juice4 to 6 bananas (sliced if desired)
2 tablespoons tapioca starchGrated coconut

Peel bananas and arrange in a 8" x 8" casserole dish. Combine margarine, sugar, and 7/8 cup fruit juice in saucepan, bring to a boil and cook about one minute, stirring constantly. Combine tapioca starch with 2 tablespoon fruit juice and add to hot mixture. Cook until clear and thick. Add raisins. Pour over bananas. Top with grated coconut. Bake at 350 degrees for 25 to 30 minutes.

Serves 4-5.

Kiwi Fruit Spritzer

3/4 lb. kiwi fruit2 tbsp. sugar - granulated or other sweetener
1/2 cup orange juiceclub soda

Peel the kiwi fruit. Combine kiwi fruit, sugar and orange juice in electric blender. Whirl until smooth. Pour 1/2 cup into tall (12 oz.) glass. Add ice and pour in 1/2 cup club soda. Stir to combine.

Garnish with kiwi fruit slices, lemon wedges or mint, as you wish.

Makes three spritzers.

Lamb Pilaf

3 lbs. lamb stew1/4 cup onions, minced
6 cups lamb stock or water2 1/2 tbsp. oil
2 cloves garlic, minced1 1/2 cup uncooked brown rice
1 tsp. basil-ground1/2 cup blanched almonds, slivered
1 tsp. oregano3 tbsp. oil
1 tsp. rosemary2/3 cup raisins
salt and black pepper - ground1 bell pepper, sliced into rings

Cut lamb into 1 1/2 inch cubes, trimming fat away. Simmer bones, if desired for 1 - 2 hours to make stock. Put lamb, 6 c. stock or water, and seasonings into a pot and simmer until lamb is tender for 1 hour. Lift out lamb and set aside. Strain stock.

Saute minced onions in oil until tender. Add brown rice and stir. Add 4 c. strained stock, stir and cover tightly. Simmer over medium heat until stock is absorbed and rice is tender for about 35 to 40 minutes.

Toss lamb and rice together gently and serve. Prepare garnish by sauteing almonds lightly in oil until golden, remove with slotted spoon. Then saute raisins in same pan with more oil, if necessary, until raisins are puffy. Scatter the almonds and raisins over lamb and rice. Top with thin slices of raw green pepper.

Serves 6 - 8.

Lamb Stew

1 pound lean ground lamb10-12 small new potatoes
5-6 carrots, cut into 1" pieces1 tsp. dried rosemary, crushed
3-4 stalks celery, cut into 2" pieces1 cup canned sweet corn
1 cup onions, chopped

Brown the meat in a large pan. Drain the fat off. Add the onions, and cook 5 minutes. Add the potatoes, carrots, celery, rosemary and water. Cover and cook until the vegetables are tender. Add the corn. Puree about 2 cup of the vegetables in a blender until smooth. Stir back into the pan and simmer for a few minutes more.

Maple Butter Spread

1 c. maple syrup
3/4 c. melted allowed margarine

Cook syrup until a small amount forms a soft ball in cold water. Add margarine and beat until thick and creamy. Serve warm on waffles or hot biscuits and cold on slices of bread.

Makes 1 1/2 cups spread.

Maple Carrots

3 cup carrots, peeled and sliced diagonally
1/4 cup maple syrup
1 tbsp. allowed oil

Slice carrots diagonally and cook gently in small amount of water. When tender-crisp, add pure maple syrup and, if desired, allowed oil. Simmer several moments and serve piping hot.

Serves 6.

Maple Frosting

4 tsp. water
1 cup maple sugar

Mix together both ingredients. Let stand for 20 minutes, then spread on cake.

Maple Syrup Oatmeal Cookies

1 cup oat flour1/4 tsp. salt
1 tsp. baking powder1 cup rolled oats
1/2 cup chopped walnuts1/2 cup allowed margarine
1 egg3/4 cup sugar - granulated
1 1/2 tsp. vanilla

Preheat oven to 400 degrees F. Grease cookie sheets. Sift together oat flour, salt and baking powder. Add oats and chopped walnuts. Mix well and set aside. Cream margarine with egg. Add sugar and vanilla and mix well. Combine all ingredients. Drop by teaspoonful 2 inches apart on greased cookie sheets. Bake at 400 degrees F for 8 to 12 minutes.

Makes 6 dozen.


2 cups onion, chopped2/3 cup bell pepper, chopped
2 tbsp. oil1/2 cup parsley, chopped
2 cups celery, sliced2 tbsp. tamari sauce
2 cups carrots, sliced1 tbsp. lemon juice or vinegar
4-6 cloves garlic, minced1 tsp. sweetener
2 tsp. dried oregano2 cups cooked rice
2 tsp. dried basil1/8 tsp. cayenne pepper
6 cups water or stock

2 cups thick tomato sauce or 4 c. stewed tomatoes
3 cups cooked beans, such as pintos, kidney beans, limas or soybeans (either one kind or mixed together)

In a large pan, saute the onions in the oil for 5 minutes. Add the celery and carrots. Cook, stirring occasionally, for 10 minutes. Add the garlic, oregano, basil and cayenne powder. Cook another 5 minutes. Add the stock or water, beans and tomato sauce or tomatoes.

Simmer gently for 30 mins. Add the peppers, parsley, tamari, lemon juice or vinegar and sweetener. Simmer for 5 minutes. Add the cooked rice and serve.

Serves 12.

Molded Waldorf Salad

1 pks. unflavored gelatin1/3 - 1/2 cup sugar - granulated
1/2 tsp. salt1 1/2 cups water
1/4 cup lemon juice or vinegar2 cups tart apples, diced
1/2 cup pecans, chopped1/2 cup celery, diced
Salad greens for garnish

Mix gelatin, sugar and salt thoroughly in a small saucepan. Add 1/2 cup of the water. Stir over low heat, until gelatin is dissolved. Remove from heat; stir in remaining water, lemon juice or vinegar. Chill mixture until thickened. Fold in apples, pecans and celery. Chill until firm. Unmold and serve; garnish with salad greens.

Serves 4.

Nut Milk

1 c. water
1/3 c. nuts or seeds (any of the following: cashew, walnut, sliced almond, sunflower seed, sesame seed)

Combine nuts or seeds and 1 cup water in blender on highest speed until smooth. Use nut milk instead of cow's milk for baking and cereals.

Nutty Mayonnaise

1/2 cup cashews or other nuts3/4 cup water
3 tbsp. vinegar or lemon juice2 tbsp. oil
1 tbsp. arrowroot1 tbsp. honey
1 tbsp. minced parsley1 tbsp. snipped chives
1 1/2 tsp. Dijon-style mustard dash of cayenne pepper

Grind the nuts to a fine powder in a blender. Add the water, and blend 1 minute to make sure nuts are fully ground. Add vinegar or lemon juice, oil, arrowroot, honey, parsley, chives, mustard and cayenne. Blend until very smooth. Pour into a saucepan, and cook a few minutes, until thick. Allow to cool, then transfer to a glass jar. Store in the refrigerator. Keeps well for 3 weeks.

Makes about 1 1/4 cups.

Oat Milk

2 tsp. rolled oats
1 cup water

Combine oats and 1 cup water in blender on highest speed until smooth. Use instead of cow's milk for baking and on cereals.

Oat Muffins

Preheat oven to 425 degrees. Grease 6 to 8 cup muffin tin.

1 cup sifted oat flour1/8 tsp. salt
3 1/2 tsp. baking powder1/4 cup cold water, milk or other liquid
1 1/2 tsp. sweetener2 tbsp. allowed margarine, melted

Sift dry ingredients into a medium size bowl. Add liquid and mix until smooth. Stir in the margarine. Pour into muffin tins. Bake for 25 minutes.

Makes 6 to 8.


1. For Cinnamon raisin muffins: Add 1/2 tsp. cinnamon and 1/2 cup raisins into dry ingredients.

2. For Nut muffins: Add 1/2 cup chopped nuts to dry ingredients.

3. For Banana oat muffins: Add 1/2 cup ripe, mashed banana after other ingredients are mixed. May reduce oat flour to 3/4 cup and add 1/4 cup quick oats.

Oatmeal Bread

Preheat oven to 350 degrees. Grease a 9" by 5" loaf pan.

l c. rolled oatsl c. hot water
1/4 tsp. salt 1/2 c. maple syrup or honey
l mashed banana1 c. oat flour
1/4 tsp. baking soda3 tsp. baking powder

Mix rolled oats and hot water. Let stand 5 minutes. Stir in honey, salt and bananas. Add flour, soda and powder and stir until all ingredients are just mixed. Do not overmix. Turn into greased 9" x 5" loaf pan and let stand 20 minutes in warm place. Bake at 350 degrees for 45 minutes.

Makes one loaf.

Variation: May substitute 2 eggs, if allowed, in place of mashed bananas.

Oatmeal Crackers

Preheat oven to 350 degrees. Oil a cookie sheet.

1 cup water1/2 cup allowed oil
1 tsp. salt4 cup oat flour

Mix ingredients until a stiff dough is formed. Chill. Lightly flour a board and roll dough to 1/8 inch thick. Transfer pastry to an oiled cookie sheet. Cut into squares and prick with a fork. Bake at 350 degrees for about 20 minutes.

Makes about 48 crackers.

Oatmeal Date Squares

Preheat oven to 325 degrees F.

1/2 cup sugar - granulated1/4 cup brown sugar, firmly packed
1/2 cup allowed margarine1/4 cup water
2 cup quick oats1 tbsp. lemon juice
1/2 tsp. salt1/2 pound dates, pitted and left whole
2 tbsp. water

Mix sugar, margarine, oats and salt with a pastry blender or fork until crumbly. Add 2 tablespoons water and blend. Place one-half of oat mixture in ungreased 8 inch square pan. Pat out evenly.

In a medium saucepan, combine brown sugar, water and lemon juice and dates and cook until dates are soft. Pour hot date mixture evenly over oat mixture in pan. Top date mixture with remainder of oat mixture. Smooth surface and press lightly into filling.

Bake in oven at 325 degrees F for 45 to 50 minutes. Cut into squares. Serve warm or cold.

Serves 8.

Oatmeal Pie Shell

Preheat oven to 325 degrees F.

3/4 c. oatmeal flour
1/3 c. hot water

Mix flour and hot water together. Press into one 9" pie pan. Bake at 325 degrees F for 15 minutes (microwave 3 to 4 minutes) or until done.

Oatmeal Raisin Carrot Cake

Preheat oven to 350 degrees F. Grease an 8" x 4" loaf pan.

1 cup honey1 cup water or nut milk
1/3 cup margarine1/2 cup raisins
1 cup grated carrots1/2 tsp. nutmeg
2 tsp. cinnamon1 tsp. baking soda
1 tsp. salt2 tsp. water
2 1/2 tsp. baking powder2 1/2 cup oat flour or 1 3/4 cup rice flour
1/2 cup chopped nuts

Mix honey, water, margarine, raisins, carrots, and spices (if used) in saucepan. Bring to a boil and simmer for 3 minutes. Cool until lukewarm. Mix together baking soda, salt, and water and add to honey mixture. Mix flour and baking powder together and blend into honey mixture. Fold in nuts. Bake in greased 8" x 4" loaf pan at 350 degrees F for 50 minutes.

Serves 6.

Oatmeal Stuffing

Preheat oven to 325 degrees F.

1 lemon1 1/4 cups rolled oats
1 tbsp. onion, grated1 tbsp. thyme, chopped
2 tbsp. milk or other liquid1 egg
salt & black pepper - ground to taste

Grate rind of lemon and squeeze out 1 teaspoon of lemon juice. Set aside. Combine oats with onion, thyme, parsley, grated rind of the lemon, salt and pepper. Beat egg with milk and 1 teaspoon of lemon juice. Mix together with oat mixture, mixing well. Stuff into fish, meat or poultry or place in oven proof glass dish and bake at 325 degrees F for 30 mins, or until moist and tender.

Makes approximately 1 3/4 cups stuffing.

Orange Rice Salad

3 tbsp. vinegar2 oranges or 2 cans mandarin oranges, well drained
5 tbsp. allowed oil1 celery stalk
1 tbsp. mixed herbs, chopped1/2 cup seedless raisins
3 tbsp. orange juice1/2 cup walnuts, chopped
4 cups warm cooked rice

Pour wine vinegar into a small bowl and add oil, one tablespoon at a time, beating the mixture vigorously with a fork after each addition. Add orange juice and mixed herbs and beat again. Put 4 cups of warm cooked rice into a large mixing bowl. Add 1/3 cup of the dressing to the rice and mix thoroughly. The warm rice will absorb the dressing. Peel and remove the pith from the oranges. Cut away the membrane from the segments of fruit. Add the orange segments or mandarin oranges to the rice along with the celery, raisins and nuts. Mix well. Chill before serving. This salad will keep well in the refrigerator for up to 2 days; add more dressing before serving.

Serves 4 to 6.

Pancake or Waffle Batter

1 c. oat flour2 tsp. baking powder
2 tbsp. allowed oil1 tbsp. maple syrup or maple sugar
3/4 c. pineapple juice

Mix together flour and powder. In a separate container, combine liquids and stir lightly. Add to dry ingredients. Stir until well-mixed. Drop onto a greased hot griddle and brown on each side.

Makes 9 pancakes or 4 waffles.

Peach Pie with Almond Crust

1 1/2 - 2 cups unblanched finely ground almonds1/2 c. honey
1/4 cup hot water1/4 tsp. salt
1 pkt. unflavored gelatin2 tbsp. pineapple juice
1/4 c. cold water1 1/2 c. crushed peaches with juice


Line 9" pie pan with almonds. Combine gelatin, hot water and soak for 3 minutes. Add cold water and stir until gelatin is dissolved. Add honey, salt and juice. Chill. When partially set, beat until light and fluffy. Fold in peaches with juice. Gently pour peach mixture into prepared shell. Chill until firm (2 to 3 hours).

Serves about 8.

Peanut Butter Granola Bars

Preheat oven to 325 degrees F. Grease a 9 x 13 inch pan.

2 tbsp. allowed oil3/4 cup honey
1 cup rolled oats3/4 cup fruit juice or water or nut milk
1/4 tsp. salt1 tsp. pure vanilla
1 cup mixed nuts 1 tsp. xanthan gum
1/3 cup unsweetened grated coconut1 sm. ripe banana
1 cup chunky or plain peanut butter or other nut butter

Heat oil in large saucepan. Add oats, nut mixture, coconut and salt. Toast lightly on medium heat, stirring constantly. In a small mixing bowl, combine peanut butter, honey, water, vanilla, xanthan gum and banana. Add to oat and nut mixture. Cook for about 5 minutes, stirring constantly. Spread mixture in a greased 9 x 13 inch pan and bake at 325 degrees F for 25 to 30 minutes. Cool and cut into bars.

Serves 15.

Peanut Butter Rice Muffins

Preheat oven to 325 degrees F. Grease a 9 x 13 inch pan.

1 cup rice flour4 tsp. baking powder
1/4 tsp. salt2 tbsp. sugar - granulated
1 tbsp. allowed oil1/2 cup water
1 tbsp. peanut butter

Preheat oven to 425 degrees. Grease a 6 cup muffin tin. Mix dry ingredients together. Add oil, water and peanut butter. Mix. Fill greased muffin cups 2/3 full. Bake at 425 degrees for about 20 minutes.

Makes 6 muffins.

Peanut Butter Spread

1 1/2 cup chopped peanuts
1 - 3 tbsp. allowed oil
1/4 tsp. table salt

Spread nuts in shallow pan. Sprinkle with oil and table salt. Bake in preheated 350 degrees oven for 10 to 15 minutes or until toasted. Place nuts in blender. Process at medium speed until smooth and creamy. Pour into covered container and store in refrigerator or freezer. Stir to blend in oil before using.

Makes one cup.

Pecan Balls

1/3 cup sugar - granulated1/3 cup allowed margarine
1 tbsp. water 1 tsp. vanilla
1/4 tsp. salt1/2 tsp. baking powder
1 cup rice flour1/4 cup finely chopped pecan or coconut

Preheat oven to 350 degrees F. Mix together all ingredients and form by hand into balls. Dip balls in water and roll into pecans or coconut. Place on ungreased cookie sheets 1 inch apart. Bake at 350 degrees F for 8 to 10 minutes.

Makes 3 dozen.

Pickled Cucumbers

This recipe uses honey, rather than corn syrup, as a sweetener.

4 med. cucumbers2/3 cup white vinegar
4 tbsp. water5 tbsp. honey
1 tsp. saltblack pepper - ground to taste
4 tbsp. parsley, chopped

Select fresh, crisp cucumbers, score the skin and slice thin. Combine vinegar, water, honey, salt and pepper. Mix well. Combine parsley and cucumbers and pour vinegar mixture over them. Correct seasoning. Weigh down with plate and refrigerate three hours.

Serves 6 to 8.

NOTE: The preceding recipes were free of additives, preservatives, and one or two major allergens. The recipes may need further modification (i.e., substitution of nonallergenic ingredients for allergenic ones) in order to accommodate all of the individual's food allergies.

Pineapple Honey Dressing

1/2 cup honey1/4 cup pineapple juice
1/4 tsp. salt3 tbsp. crushed pineapple

Mix and shake well.

Pineapple Porcupines

1 whole pineapple - raw
1 cup honey
1 cup sunflower seed or sesame seed

Pare and peel pineapple. Cut into pieces about 2" square. Insert toothpick into each square. In a saucepan, warm honey. Do not boil. Dip pineapple into honey and roll in seeds. May be put into the freezer to harden. The ingredients may be served separately as a "do it yourself" snack.

Serves 8 - 9.

Pineapple Pork Chops With Rice

4 slices (1/2" to 3/4" thick) of pork loin - chop
8 ounce can unsweetened crushed pineapple
1 cup water
3/4 tsp. salt
1 1/2 cup cooked rice

Sprinkle pork chops with salt and pepper. In large skillet, brown pork chops on both sides. Add pineapple. Reduce heat. Cover and simmer until tender about 30 minutes. Move chops to side of pan. Add water and salt. Bring to a full boil and stir in rice. Remove from heat. Cover and let stand 5 minutes.

Serves 4.

Pork Chop Spanish Rice

6 pork chops 1/2" thick1 1/2 tsp. salt
1/2 - 1 tsp. chili powderdash black pepper - ground
3/4 c. long grain rice1/2 cup onion, chopped
2 1/2 can whole tomatoes

Brown pork chops. Drain off excess fat. Combine seasonings and sprinkle over meat. Add rice, onion, and tomatoes. Cover and cook over low heat for 45 minutes to one hour, stirring occasionally.

Serves 6.

Potato Flour Mayonnaise

1 1/2 tbsp. potato flour1/4 tsp. dry mustard
1/2 tsp. table salt2 tsp. sugar - granulated
1/4 cup cold water3/4 cup boiling water
2 tbsp. lemon juice1 tbsp. white vinegar
1/2 cup allowed oil

Mix dry ingredients in saucepan. Then mix in cold water. Add hot water and cook just until mixture is clear. Cool to lukewarm, then gradually add remaining ingredients, beating constantly.

Pumpernickel Bread

Of German origin, this recipe makes a firm black bread. Because rye has little gluten it will not rise as much as bread made from wheat flour.

Preheat oven to 400 degrees. Lightly grease two 9 x 5" loaf pans or a cookie sheet.

6 c. rye flour1 tbsp. salt
1/4 c. allowed margarine2 tbsp. molasses or honey
1 1/4 c. milk1 pkg. dry yeast
2/3 c. tepid water1 tbsp. caraway seeds

In a large bowl, mix rye flour and salt. Cut the margarine into small pieces and cut into flour. In a small saucepan, combine molasses and milk. Cook over very low heat until the molasses has dissolved and the milk is lukewarm. Blend yeast with water. Mix until yeast is dissolved. Make a well in the flour mixture and pour in the yeast liquid and the warm milk and molasses. Mix until a sticky dough has formed. Turn the dough out onto a floured surface and knead it well for 10 mins, or until the dough is firm and no longer sticky. Add more flour if necessary. Put the dough into a lightly greased bowl and cover with greased plastic wrap, or put it into a large greased plastic bag. Put the dough in a warm place to rise for 45 to 60 minutes, or until it has doubled in bulk. When the dough has risen, turn it out onto a lightly floured surface and knead it again for 2 to 3 minutes. Divide the dough in half, shape it into two ovals and put them on a lightly greased baking sheet or two 9 x 5" loaf pans. Sprinkle caraway seeds over the loaves and press the seeds lightly into the dough. Cover the dough and put in a warm place to rise until it has doubled in bulk, or risen to the top of the pans. Bake for 45 minutes, or until loaves are dark brown and sound hollow when tapped underneath. Cool on a wire rack.

Potato Pancakes

1 cup potato - mashed, seasoned1/2 tsp. salt
1 cup finely grated uncooked potato1/2 tsp. baking powder
2 tbsp. allowed margarine

Combine all ingredients and shape into pancakes. A little oat flour may be needed to hold cakes together. Sprinkle both sides of cakes with oat flour. Heat oil over medium heat. Place pancakes in oil and allow raw potatoes to cook. Serve with maple syrup.

Serves 4.

Pumpkin Pecan Pie

3 eggs1 - 1 1/4 c. maple sugar*
1 cup mashed pumpkin1 tsp. vanilla
1 tsp. cinnamon1/4 tsp. salt
1 cup chopped pecans1 unbaked 9" oatmeal pie shell

* or an equal amount of maple syrup

Preheat oven to 350 degrees F. Mix eggs with remaining ingredients and pour into shell. Bake at 350 degrees F for 40 minutes.

Serves 6.

Quick Savory Meat Loaf

1/3 cup any quick cooking tapioca2 lbs. ground beef
1/3 cup finely chopped onion1 1/2 tsp. salt
12 oz. can tomatoes, broken up1/4 tsp. savory
1/4 tsp. black pepper - ground

Preheat oven to 350 degrees F. In a large bowl, combine all ingredients. Mix well. Spoon into 9" x 5" loaf pan. Press in lightly. Bake at 350 degrees F for 1 to 1-1/4 hours.

Serves 8.

Quick Tapioca White Sauce

2 cup milk or allowed substitute
1/2 tsp. table salt
3 tsp. quick cooking tapioca for thin sauce
OR 5 tsp. quick cooking tapioca for medium sauce
OR 7 tsp. quick cooking tapioca for thick sauce

Mix all ingredients and let stand 5 minutes. Bring to boil, stirring constantly. Remove from heat, cover, and let stand 5 minutes. Reheat. If desired, puree in blender for smoother sauce.

Quick Tomato Sauce

1/2 cup onion, minced1 tbsp. allowed oil, such as olive oil
1 clove garlic, minced6 oz. tomato paste
1 1/2 cup water1 tbsp. basil, minced
1 tsp. sweetener

In a medium saucepan, saute the onions in the oil until soft. Add the garlic, and saute for an additional minute. Add the remaining ingredients and simmer for 5 minutes more.

Makes 2 cups.

Raisin Nut Cookies

Preheat oven to 375 degrees F.

1/3 cup allowed margarine1/2 cup potato starch flour
1/2 cup honey or maple syrup or 2/3 cup maple sugar1/4 tsp. salt
1 tsp. vanilla1/2 tsp. baking soda
1/4 - 1/2 cup raisins1/2 cup rice flour
1/4 cup soy flour1/4 - 1/2 cup chopped nuts

In a large bowl, blend margarine, honey and vanilla. Sift dry ingredients together and add to honey mixture. Mix well. Stir in nuts and raisins. Drop by teaspoonful 2 inches apart onto ungreased cookie sheet. Bake at 375 degrees F for 10 to 12 minutes.

Makes 4 dozens.

Rice Baking Powder Biscuits

5/8 cup rice flour1/2 tsp. sugar - granulated
1/8 tsp. salt1/4 cup soybean milk
3 tsp. baking powder1/4 cup allowed shortening

Preheat oven to 500 degrees. Mix dry ingredients. Cut in shortening, then stir in soy milk. Lightly knead dough on a board lightly floured with rice flour. Place on ungreased baking sheet 2 inches apart. Bake at 500 degrees for 10 minutes.

Makes 6 to 8 biscuits.

Rice Flour Muffins

Preheat oven to 350 degrees. Grease a 6 cup muffin tin.

1/2 cup water1 cup rice flour
1/2 cup pureed bananas or strawberries1-1/2 tsp. baking powder
1/4 tsp. salt1 tbsp. allowed margarine, melted

Stir fruit pulp into water. Add dry ingredients and margarine. Mix until moistened. Fill greased muffin cups 2/3 full. Bake at 350 degrees for 15 to 20 minutes.

Makes 6 muffins.

Rice or Rye Flour Pie Crust

Preheat oven to 450 degrees F.

1 c. rice flour or rye flour1/2 tsp. salt
1/3 c. shortening3 tbsp. cold water

Mix rice flour and salt. Using a pastry blender or fork cut shortening into flour mixture until the size of peas. Sprinkle flour mixture with water, a tablespoon at a time. Blend lightly with a fork until all the flour is moistened. Form into a ball. Divide ball of dough into fourths, and roll each fourth between squares of waxed paper until about 1/8 inch thick. Remove top paper. Turn pastry into 5-inch pan. Remove remaining paper. Carefully fit pastries into pans. Flute edges and prick pastry several times on the bottom and sides with a fork. Bake in preheated oven at 450 degrees F for 10 to 12 minutes. Since this crust is fragile, it should be baked in 6 individual tart pans to eliminate cutting and transferring to a serving plate.

Serves 6.

Rice Pilaf

2 tbsp. oil 1/3 c. walnuts, chopped
1 onion, chopped 2 1/2 c. chicken stock
1 1/4 cup long-grained rice1/2 tsp. cinnamon
1/3 cup seedless raisinssalt and black pepper - ground
1/3 cup dried, unsulfured apricots, chopped

Heat oil in a saucepan. Add chopped onion and fry, stirring constantly, for 5 minutes or until onion is lightly brown. Add rice, apricots, raisins and walnuts. Pour chicken stock over the rice mixture. Stir in the cinnamon and season to taste with salt and pepper. Bring to a boil, stirring constantly. Lower the heat, cover and stir for 15 minutes, or until the rice is tender and the stock has been absorbed.

Serves 6.

Rice Spice Cake

Preheat oven to 325 degrees F. Grease a 8" x 4" loaf pan.

1 cup honey1/3 cup allowed margarine
3/4 cup water1 cup raisins
1/2 tsp. salt1/2 tsp. cinnamon
1/2 tsp. nutmeg2 1/4 cup sifted rice flour
1 1/2 tsp. baking powder

Combine first five ingredients in a medium size saucepan, bring to a boil, reduce heat and simmer for 3 minutes, stirring constantly. Remove from heat. Sift together spices, flour, and baking powder. Add dry ingredients to raisin mixture and beat well. Pour into a greased 8" X 4" loaf pan. Bake at 325 degrees for one hour.

Serves 8 - 9.

Rice Waffles

2 cups rice flour4 tsp. baking powder
1 tbsp. sugar - granulated2 cups nut milk
3 tbsp. allowed oil

Sift dry ingredients together. Add water and oil gradually, stirring mixture constantly until smooth. Bake in hot waffle iron.

Makes 4 - 6 waffles.

Rye Crisp

This wafer-thin crisp bread can be eaten as a cracker or as a substitute for bread.

Preheat the oven to 400 degrees. Lightly grease 2 baking sheets.

2 cup rye flour1/4 cup allowed margarine
1 tsp. dried mixed herbs1/2 tsp. salt
1/4 cup milk or water

In a mixing bowl, add the rye flour and cut in the margarine. Mix in herbs and salt. Stir in liquid and mix until the ingredients are thoroughly blended and the dough is firm. Divide the dough in half.

Knead each piece lightly on a floured surface. Roll each piece of dough out thinly to about 9 inches square. Cut into 3 inch squares. Put the squares onto lightly greased baking sheets. Prick each square well with a fork to keep it from rising and bubbling.

Bake the crisp bread for 10 to 15 minutes, or until the edges just begin to color, but do not let them brown. Cool slightly on the baking sheets, then transfer them to wire racks.

Makes 18 crackers.

Sausage and Sweet Potato Bake

Preheat oven to 375 degrees F.

1 lb. pure ground sausage
2 med. raw sweet potatoes, peeled and sliced
3 med. apples, peeled and sliced
2 tbsp. maple syrup
1 tbsp. oat flour
1/4 tsp. cinnamon - ground
1/4 tsp. salt
1/2 cup water

Brown sausage in skillet. Break up large pieces and drain off excess fat. Arrange sweet potatoes, apples and sausage in a 2-quart casserole. Combine syrup, flour, cinnamon, salt and water. Pour over vegetables and sausage. Cover and bake at 375 degrees F for 50 to 60 minutes or until potatoes and apples are tender.

Serves 4 to 6.

Scottish Oatcakes

Preheat oven to 400 degrees. Grease a cookie sheet. These oatcakes may be served warm or cold with butter or jam.

2/3 cup oatmeal1/2 tsp. cinnamon - ground
1/8 tsp. salt2 tbsp. allowed margarine
1/4 tsp. baking soda

In a medium size bowl, mix together oats, salt, baking soda and cinnamon. In a small saucepan add margarine and 1 tablespoon water. Heat slowly until margarine has melted. Bring to a boil, then pour into the oatmeal mixture. Stir to a soft dough. Mix the dough together with your hands, then turn the dough onto a floured surface and knead lightly. Roll the dough out thinly to form a circle 8 inches in diameter. Cut the round into 8 wedges. Using a spatula, carefully lift the wedges onto a cookie sheet. Bake for 15 to 20 minutes, or until the oatcakes are crisp, lightly brown and the edges are beginning to curl up.

Makes 8 wedges.

Sloppy Joes

1 1/2 lb. ground beef
1/2 cup water
3 tbsp. vinegar
1/4 cup chopped bell pepper
4 tbsp. unsweetened pineapple juice
1/4 cup chopped onions
allowed sweetener (to taste)
salt & black pepper - ground
1 cup corn-free, sugar-free tomato sauce

Brown ground beef in skillet. Drain off excess fat. Add remaining ingredients. Cover and simmer for 20 minutes. Serve on allowed buns.

Makes 6 sandwiches.

Soya Muffins

Preheat oven to 400 degrees. Grease a 6-cup muffin tin.

1/3 cup soy flour
1/3 cup potato starch flour or tapioca starch
1/3 cup rice flour
1/2 cup boiled diced potato
1/2 tsp. salt
3 tsp. baking powder
4 tbsp. sugar - granulated
2 tbsp. allowed oil
1/2 cup water

Mix flours, salt, sugar, baking powder. Mix potatoes, water and oil in a separate bowl. Combine all ingredients. Do not beat. Fill greased muffin cups 2/3 full. Bake at 400 degrees for 25 to 30 minutes. Remove from pan immediately and allow muffins to cool on a rack.

Makes 6 muffins.

Soya Potato Muffins

1 cup soy flour
1 cup potato starch flour
1 tsp. salt
2 tbsp. baking powder
2 tbsp. sugar - granulated
1/2 cup allowed melted margarine
3/4 - 1 cup water

Preheat oven to 350 degrees. Grease a 12 muffin tin. Sift dry ingredients together three times. Add margarine and water. Beat well. Fill greased muffin cups 2/3 full. Bake at 350 degrees for 25 to 30 minutes.

Makes 12 muffins.

Soya Shake

1 cup water1 tbsp. soy powder
2 tbsp. carob powder1 cup soybean milk
1/2 cup cracked ice1 banana, sliced
1 tsp. honey1/8 tsp. vanilla

Put water into blender container and add soya and carob powders. Process on high speed until well blended. Add soy milk, ice, sliced banana, honey, and vanilla and blend thoroughly.

Note: Berries, cherries, peaches, and other allowed fruit may be used in place of bananas.

Strawberry Jam

1 pkg. unflavored gelatin
2 tbsp. lemon juice
2 tbsp. water
1 1/2 tsp. arrowroot starch or cornstarch
2 cups fresh strawberries
4 - 4 1/2 tbsp. honey or maple syrup

Combine lemon juice, gelatin, water, and arrowroot starch or cornstarch. Heat in saucepan, stirring constantly. Lower heat, add berries and sweetener, and heat to boiling point. Boil for 3 minutes. Pour into jars. Refrigerate or freeze.

Strawberry Pie

1 baked oatmeal pie shell1 pkg. unflavored gelatin
1/4 cup cold water1/2 cup honey
1/4 tsp. salt2 tbsp. pineapple juice
3/4 cup strawberries, pureed1/4 cup strawberries, sliced

Combine gelatin and water. Soak for 3 minutes. Add honey, salt pureed strawberries and juice. Chill. When partially set, fold in sliced strawberries. Chill until firm (2 to 3 hours).

Serves 6.

Stuffed Mushrooms

32 large fresh, whole mushrooms4 green onions, finely chopped
1/2 cup allowed margarine2-1/2 tbsp. chopped fresh parsley
2 tbsp. chopped walnutsSalt and black pepper - ground

Wash and dry mushrooms. Remove stems and chop. Lay caps upside down in well-greased 8" x 8" baking dish. In small skillet, melt 2 tablespoons margarine. Add mushroom stems. Saute lightly.

In small bowl, combine stems, remaining margarine, onions, parsley, salt and pepper. Mix thoroughly. Fill each cap with a rounded teaspoon of mixture. Heat under broiler and broil mushrooms for 3 to 5 minutes until bubbly. Serve immediately.

Serves 6 to 8.

Summer Banana Spoon Drink

2 very ripe peaches1 cup milk or milk substitute
2 very ripe bananas1/4 cup sugar - granulated
2 tsp. lemon juicemint leaves

Peel and slice the bananas and peaches. Freeze peach and banana slices until very firm. When fruits are frozen, place in blender with milk, sugar and lemon juice. Blend on high speed, pushing fruit down carefully, until mixture is blended and has the consistency of soft ice cream. Garnish with fresh mint leaves and fruit slices if desired. Serve immediately.

Yields 4 servings.

Sunflower Salad

2 cups coarsely shredded carrots
2 tbsp. unsweetened pineapple juice
1 cup thinly sliced celery
1/4 tsp. salt
2 firm bananas, sliced
1/4 tsp. black pepper - ground
1/2 cup sunflower seeds
1/4 cup allowed oil
Crisp lettuce cups

Combine carrots, celery, bananas, and sunflower seeds. Stir oil, juice, salt and pepper together. Pour over salad mixture and toss lightly. Serve in lettuce cups.

Makes 4 servings.

Sunny Salad

2 tbsp. orange juice2 tbsp. lemon juice
1/2 tsp. salt2 tsp. allowed sweetener
1 cup carrots, grated1 cup cabbage, grated
1 cup apples, chopped

Combine orange juice, lemon juice, salt and allowed sweetener. Mix carrots, cabbage, and apples together. Pour juices over salad and toss.

Serves 6.

Tapioca Pineapple Cake

Preheat oven to 350 degrees F. Grease and flour (tapioca flour) two 8" cake pans.

1 3/4 cup tapioca flour1/2 - 1 cup honey
1/2 tsp. baking powder1/2 cup allowed oil
1/4 tsp. salt1 1/4 cup drained, crushed pineapple (save liquid)
1 tbsp. vanilla

Mix together the dry ingredients. Combine the honey, allowed oil, drained pineapple and vanilla and mix well. Add the liquid ingredients to the dry ingredients. Add the pineapple liquid and extra water as needed to bring to the consistency of cake batter. Pour into prepared cake pans and bake for 25 to 35 minutes. Cool. Frost with blender broiled frosting, if desired.

Makes 8 to 9 servings.

Tartar Sauce

1 cup homemade mayonnaise1 tsp. dried minced parsley
1 tsp. grated onion1/4 tsp. dry mustard
2 tbsp. capers, slightly mashed, or chopped sweet pickles


Mix all ingredients thoroughly and chill. Serve over fish.

Tofu "Sour Cream"

5 tbsp. powdered goat's milk
1 tbsp. lemon juice
1 cup crumbled tofu

Put ingredients in a blender and blend until smooth. May be used as a substitute in molded salads or well-seasoned dips.

Note: If unable to find powdered goat's milk, may use non-dairy creamer. However, some non-dairy creamers may contain sodium caseinate (a milk protein), corn sweeteners, coconut oil and possibly other allergy causing ingredients. The label must be read carefully.

Tofu Mayonnaise

1/2 lb. tofu1/4 cup oil
2 1/2 tbsp. vinegar or lemon juice1 tsp. honey
1 tsp. Dijon-style mustard1/8 tsp. allowed oil

Drain the tofu 20 to 30 minutes, pressing cotton towels to extract as much excess moisture as possible. Crumble with a fork. Place a quarter of the tofu in a blender with the vinegar or lemon juice and mustard. Blend until smooth, stopping to scrape the sides of the container as necessary. Gradually add the remaining tofu, and blend well. With the machine running, gradually add the oil. Stop once or twice to scrape the sides of the container. Add honey and oil; blend well. Store mayonnaise in the refrigerator. Use within 1 week.

Note: If you are using a food processor, simply add all the ingredients to the bowl at once. Process until smooth, about 2 minutes, stopping once or twice to scrape the sides of the container.

Makes 1 1/2 cups.

Tomato-Less Catsup

4 cup fresh or frozen chopped rhubarb
1/2 cup water                                
1/4 cup chopped onion
1/2 cup honey
1/2 tsp. table salt
1/4 cup apple cider vinegar
3/4 tsp. cinnamon - ground
1/2 tsp. ginger - ground
1/4 tsp. nutmeg

Combine rhubarb, water, onion, honey, table salt, and vinegar in a heavy 2 quart saucepan. Over medium heat, boil slowly until thick, stirring occasionally. Add spices, cook 5 more minutes. Cool. If too lumpy, put in blender until consistency is equivalent to tomato catsup. Refrigerate in covered container. Use as needed, or pour while boiling hot into sterilized canning jars, leaving 1/8 inch head space at top. Adjust lids. Process in boiling water bath for 5 minutes.

Makes 2 cups.

Tropical Shake

1 frozen banana
1/2 cup flaked, unsweetened coconut
2 tbsp. peanut butter or nut butter
2 1/2 cup nut milk
1/2 tsp. pure vanilla

Puree banana, coconut, peanut butter, and 1 cup nut milk (or allowed substitute). Blend until creamy, then add remaining nut milk (or allowed substitute) and vanilla.

Makes 4 cups.

Turkey Soup

1 turkey carcass, chopped up1 onion, diced
1 cup celery, diced 1 cup carrots, diced
Salt and black pepper - groundWater
Uncooked rice, noodles, or barley

Place turkey carcass in a Dutch oven two thirds filled with water. Bring to a boil. Skim, cover and reduce heat. Simmer for 2 hours, then remove carcass and use a fork to detach remaining bits of meat from bones. Add meat to stock and discard bones. Refrigerate soup overnight. Skim off fat. Place soup in a heavy pot and add onions, carrots and celery. Salt and pepper to taste. Bring to a boil. Add noodles, rice or barley, if desired.

Veal Loaf

Preheat the oven to 325 degrees F. Lightly oil a 9" x 5" loaf pan.

1/3 cup soybean grits1/2 cup beef or chicken stock
2 tbsp. oil1/2 cup green pepper, chopped
1/2 cup onion, chopped1/2 cup carrots, grated
2 lbs. veal, ground2 eggs, slightly beaten
2 tbsp. parsley, chopped1/2 tsp. salt
1/4 tsp. black pepper - ground1/2 tsp. fresh thyme, chopped

Combine soybean grits with one-half cup stock and allow to stand for five minutes. In a skillet, saute green peppers and onions in the 2 tbsp. oil until tender, then add grated carrots and saute for five minutes longer.

In a large mixing bowl, combine ground veal, soybean grits and stock mixture, eggs and seasonings. Add sauteed vegetables and mix together thoroughly. Turn mixture into loaf pan and brush the top of veal loaf with oil. Bake, uncovered, for one hour or until loaf is nicely browned. Baste veal loaf occasionally with accumulated liquid from pan. Remove loaf from oven. Let stand 10 minutes before cutting and serving. This is also very good served cold.

White Bread

Preheat oven to 350 degrees. Grease two 9" x 5" loaf pans.

2 cups hot water1 tbsp. salt
2 tbsp. sugar - granulated1/3 cup allowed oil
2/3 cup lukewarm water3 pkgs. active dry yeast
1 tbsp. sugar - granulated7 1/2 - 8 1/2 cups wheat flour

Combine hot water, salt, 2 tablespoons sugar, and oil; allow to cool to lukewarm. Stir together lukewarm water, yeast, and 1 tablespoon sugar; allow yeast to soften for 10 minutes. Mix together oil and yeast mixtures.

Add 4 cups flour and beat well. Add remaining flour, 1 cup at a time, until a stiff dough forms. Knead until smooth and elastic, about 10 minutes. Turn dough in greased bowl so that all sides are lightly oiled.

Cover loosely with a plastic wrap and then with a damp cloth. Allow to rise about 1 hour or until doubled in size. Punch down, divide into 2 loaves. Place in two greased 9" x 5" loaf pans. Let rise 30 minutes or until double in size. Bake at 350 degrees for 30 minutes or until done. Makes 2 loaves.

Herb Bread: Add 1 1/2 to 2 teaspoons of your favorite spice such as garlic powder, onion powder, dill, or caraway when you combine the oil and yeast mixtures.

White Sauce

1 tbsp. allowed margarine
1 1/2 tsp. potato starch or acceptable flour
1/4 tsp. table salt
1/2 cup soybean milk
1 tsp. dried parsley

Melt margarine in saucepan. Add flour and table salt and stir until mixed well. Add soy milk and parsley. Continue to stir until mixture thickens.

Yeast-Raised Rice-Flour Bread

Preheat oven to 200 degrees. Grease two 8 x 4" loaf pans.

2 1/4 cup warm water4 1/2 tsp. dry yeast
1/4 cup honey4 1/4 cup brown rice flour
1 carrot, grated1/2 cup ground sunflower seed
4 1/2 tsp. guar gum1 tsp. dried herbs or grated lemon rind
1 tsp. cinnamon - ground1/3 cup allowed oil
2 eggs2-4 tbsp. (approx.) sesame seed

Combine the water, yeast and honey in a cup. Set aside for 10 minutes, until the yeast is foamy. Place the flour in a large bowl in a 200 degree oven for 10 to 15 minutes to warm it (Now preheat oven to 400 degrees). Reserve 1 cup of the flour.

To the remaining flour add the sunflower seeds, carrot, guar gum, cinnamon and tamari, dried herbs or lemon rind. Mix well. Make a well in the center of the flour, and add the oil, eggs (if desired) and the yeast mixture. Using electric beaters, beat at high speed for 3 minutes. Stop and scrape the sides of the bowl. Add the remaining flour. Beat at low speed for 1 minute. Scrape batter off beaters, and level the surface of the dough. Oil the top of the dough and the sides of the bowl above the dough. Cover the bowl with a damp towel. Place in a draft-free place to rise. Allow to rise 1 1/2 to 2 1/2 hours, until doubled in bulk. Do not rush this step. Yeast should work slowly.

To knead dough, beat with electric beaters for 3 minutes. Oil two 8 x 4" loaf pans. Scatter sesame seeds in bottoms, especially in corners. Divide the dough between the pans, pushing it into the corners with a spatula and smoothing the tops. Sprinkle with sesame seeds. Allow to rise, uncovered, for 30 to 35 minutes, until dough just reaches the tops of the pans. Don't let it go higher or it may collapse. Bake at 400 degrees for 10 minutes. Place foil loosely over loaves, and bake 50 minutes more.

Makes 2 loaves.

Note: The secret to making yeast-raised gluten-free bread is the guar gum, a legume products interacting with the yeast.

Zucchini Nut Bread

Preheat oven to 350 degrees. Grease three 7 1/2 x 3 1/2" or two 9 x 5" loaf pans and dust with barley flour. Shake out excess flour.

3 egg1/2 tsp. baking soda
3/4 c. oil1/2 tsp. salt
1 c. honey1 1/2 tsp. cinnamon - ground
2 c. zucchini, grated and tightly packed1/2 tsp. ginger - ground
2 tsp. baking powder 1 1/2 tsp. vanilla
3 c. barley flour1 c. nuts, chopped

Beat eggs in large mixing bowl. Blend in oil and honey. Stir in zucchini. Combine dry ingredients and add to bowl. Gently stir in vanilla and nuts. Pour batter into pans. Bake for 50 to 55 minutes or until done. Let stand a few minutes, then turn onto a wire rack to cool. Wrap tightly, freezes well.

Makes 2 or 3 loaves.

Egg Foo Young

5 eggs1/4 c. onion, chopped
1/2 c. watersalt and black pepper - ground
1/2 c. mung beans, sprouted1 - 2 tsp. wheat-free tamari sauce
1/2 c. mushrooms, sliced1 tbsp. oil

Beat eggs and water together with electric beater for about 4 minutes. Add mung beans, mushrooms and onions. Season to taste with salt, pepper and tamari sauce. Heat oil in skillet. Pour in the batter and turn down the heat. Cook about 3 minutes, turn and cook the other side for about 3 minutes.

Serves 4.

Eggless Mayonnaise

1 1/2 tbsp. rice flour1/2 tsp. table salt
1/4 tsp. dry mustard1/4 cup cold water
3/4 cup boiling water1 tbsp. apple cider vinegar
1/2 cup allowed oil1/8 tsp. paprika

Combine flour, table salt, dry mustard, and cold water. Stir well. Add boiling water. Stir constantly over medium heat until mixture thickens and comes to a boil. Cool until lukewarm. Combine vinegar and oil very slowly to the mixture, beating constantly. When it is well-blended, beat in paprika. Salt and pepper to taste. Refrigerate in a covered container.

Banana Shake

2 cup water 1 tbsp. honey
1/3 cup raw cashews1/2 tsp. vanilla
large frozen bananas, cut into pieces2 tbsp. soy powder

Put water into blender container. If using cashews, add them and process on high to make a "nut-milk." Add bananas a few pieces at a time and blend until smooth. Add other ingredients and blend to mix thoroughly. Serve immediately.

Hint: To freeze bananas: peel and wrap bananas in plastic wrap and freeze until solid.

Variation: Use 2 cups milk in place of nut milk.

Fish Amandine

1 1/2 tsps. oil, such as almond oil1 1/2 lbs. fish fillets
1/2 cup almonds, slivered or chopped2 tbsp. lemon juice

In a small saucepan, heat the oil and saute the almonds until lightly browned. Set the saucepan aside. Cook the fish in a non-stick frying pan until it's opaque and flakes easily with a fork. Return the almonds to the heat. Add the lemon juice, and warm thoroughly. Pour over the fish.

Serves 4.

Fish Chowder

1 cup finely diced carrots1/4 cup wheat flour or rice flour
1 cup chopped onions1/4 cup oil
1 cup diced uncooked potatoes2 tsps. salt
1-1/2 cups water3 1/2 cups chicken stock
1/2 cup finely diced celeryDried parsley flakes
12 oz. package of frozen (thawed) fish fillets

In a large saucepan place carrots, potatoes, onion, celery, and bay leaf. Add water and bring to a boil. Simmer for 15 minutes. Add fish and cook an additional 15 minutes. Cut fish into small chunks. Discard bay leaf. Cover pan and set aside. Heat oil in another saucepan, add flour, salt and mix. Stir in stock gradually. Cook over medium heat, stirring constantly until mixture bubbles. Combine with fish mixture. This is a delicious soup and may be served as a main course.

Flounder Florentine

2 1/2 tbsp. oil2 cups chicken stock
1 cup celery, chopped2 tbsp. wheat-free tamari sauce
1/2 cup onion, chopped2 tbsp. cornstarch
1/2 cup bell peppers, chopped1/4 cup cold water
1 cup mushrooms, sliced1 cup fresh mung bean or soybean sprouts
2 cup chicken or pork, cooked, cut in one-inch strips

In Chinese wok or heavy-bottom skillet, saute celery, onions, green peppers and mushrooms in oil until just tender. Add chicken or pork, chicken stock and tamari sauce, and simmer while stirring constantly. Dissolve cornstarch in cold water and add gradually, stirring until cornstarch mixture is cooked and chop suey is thickened. Add raw bean sprouts just before serving.

Serves 6.

French Dressing

1/2 cup allowed oil1/4 cup honey
1/3 cup vinegar1 tsp. paprika
1/3 cup imitation catsup or 2 tbsp. tomato paste1/2 tsp. salt
1/2 med. grated onion

Mix together and shake well.

French Fried Bananas

4 med. green bananas
1/3 cup allowed oil
1/2 tsp. salt

Peel bananas and cut in halves crosswise. Cut each half into 6 strips. Heat oil in a 10" skillet on medium heat. Add a single layer of banana strips and fry until edges are golden brown. Remove with slotted spoon and drain on paper towel. Repeat with remaining banana strips. Sprinkle lightly with salt.

Serve at once. Serves 4.

Fresh and Natural Tomato Sauce

1 tbsp. allowed oil (olive oil)4 med. ripe tomatoes
1 small onion, chopped1 1/4 cup beef or vegetable stock
1 small carrot, chopped1/2 lemon
1/2 celery stalk, chopped1 bay leaf - crumbled

Chop onion, carrot and celery in food processor. Heat oil in a saucepan. Add chopped vegetables to saucepan and cook over low heat for 5 minutes, stirring frequently, until the vegetables have softened. Remove the stems and cut the tomatoes in half. Add the tomatoes to the saucepan along with the remaining ingredients. Cover the pan and simmer over very low heat for 30 minutes. Strain or sieve the sauce and return the pureed sauce to the pan and reheat it. Salt and pepper to taste.

Makes 2 cups.

Fresh Cantaloupe Shake

1/2 c. pineapple juice
2 c. sliced or cubed ripe cantaloupe

Put juice into blender container and process at high speed, adding sliced fruit a few pieces at a time. Blend thoroughly, adding more cantaloupe if a thicker shake is desired.

Fresh Coconut Milk

meat of 1 fresh coconut, cut into pieces
liquid from 1 coconut - raw
2 c. hot water

Whirl all ingredients in blender at high speed until liquefied. Let cool to lukewarm. Strain in a sieve, pressing out liquid. This coconut milk can be used in recipes; it freezes well. Use the grated coconut left in sieve for baking.

Fried Onion Rings

2 sliced sweet onions, separated into rings
1/4 cup tapioca flour
2 tbsp. protein mash or ground nuts and/or seeds
1 tsp. baking powder
1/2 tsp. salt
1 egg
1/3 cup oil

In a bowl suitable for dipping, mix dry ingredients together. Beat together the egg and oil and add to the dry ingredients. Mix until smooth. Coat onion rings with batter. Heat oil in a deep skillet over medium heat. Drop onion rings into oil a few at a time and fry until golden.

Serves 6.

Frosty Freezer Treats

2 med. bananas, peeled1/2 cup allowed nut butter
1/4 cup nut milk1/2 cup chopped toasted almonds
2 tbls. honey

Cut bananas into halves or thirds crosswise. Insert popsicle sticks into ends of banana pieces. Put on cookie sheet and place in freezer until frozen. Blend nut butter with nut milk and honey until smooth. Coat frozen banana pieces with nut butter mixture; roll in almonds to cover. Return to freezer to harden. Store wrapped in plastic bags in freezer.

Makes 4-6.

Fruit Juice Gelatin

1 pkt. unflavored gelatin1/2 cup unsweetened pineapple juice, grape juice, or apple juice
1/4 cup cold waterPinch of salt
1 cup hot water1/4 cup allowed sweetener

Soften gelatin in cold water. Add hot water and stir until dissolved. Add allowed sweetener, salt, and juice. Pour into mold and chill until firm. Unmold onto lettuce cups, if desired.

Chicken Stock

4 lbs. chicken bones or whole carcass, broken up
4 qts. cold water
1 med. onion, diced
1 carrot, diced
Several stalks celery, diced
salt and black pepper - ground to taste

Cover chicken bones or carcass with cold water in a Dutch oven. Add onion, carrot, and celery and bring slowly to a boil. Simmer for 2 to 3 hours. Strain, season, and cool. Refrigerate. Skim off layer of fat on top when ready to use stock.

Makes 2 quarts.

Corn Chowder

1 - 2 tbsp. corn oil1 onion, diced
2 cup boiling water2 cup canned sweet corn
2 cup potato, diced1 tsp. salt
black pepper - ground to taste2 cup milk

Cook onion in oil for about 5 minutes, do not brown. Add water, vegetables and seasoning; cook until potatoes are tender. Remove from heat; slowly stir in milk. Reheat and serve at once.

Serves 4 to 6.

Date Yam Supreme

Preheat oven to 350 degrees F.

2 cup yam or sweet potato cooked until tender
1 cup dates, chopped
1/4 - 1/2 cup milk
1/2 cup honey
3 tbsp. allowed margarine
1 tbsp. orange juice
1 cup pecans
1/4 tsp. salt
1 cup bananas, mashed

Mash yams with milk and margarine. Beat until fluffy. Add remaining ingredients. Pour into a greased casserole dish. Bake 20 to 25 minutes. Put under broiler a few minutes to brown top.

Serves 4.


Follow Applied Health on FaceBook Follow Applied Health on Twitter Follow Applied Health on Pinterest Follow Applied Health on YouTube

cruelty free - tested only on humans
We test only on humans