Cooking Healthy

Grain Free for Diabetics, Gluten Intolerance and Paleo Diet

Catherine Shaffer

Copyright © 2013 Catherine Shaffer

All rights reserved.

Table of Contents

INTRODUCTION

SECTION 1: PALEO COOKBOOK

PALEO COOKBOOK INTRODUCTION

ENTREES

Roasted Turkey with Balsamic Glaze and Apples

Gluten Free Chicken Piccata

Chicken with Cherries and Kale

Chipotle - Lime Salmon

Cobb Salad

Hot Dogs, Paleo Style

Green Chili Turkey Burgers

Shepherd’s Pie, Paleo Style

Salmon with Red Pepper Sauce and Mushrooms

Paleo-Style Stuffed Peppers

Coconut Chicken Strips

Taco Pie

Pork Roast with Dijon Glaze

Cabbage and Ham Stew

Roast Chicken

Fish Tacos

Beef Stroganoff

Shakshouka

Salmon with Cherry Tomatoes and Roasted Asparagus

Stuffed Pork Tenderloin

Paleo Pizza

Hearty Beef Stew

Paleo Chili

Spicy Scallop Salad

Paleo Meatloaf

Pork Tenderloin with Blueberries

Baked Salmon with Pecans and Rosemary

SIDE DISHES, SOUPS AND SNACKS

Chicken Soup with Sweet Potatoes and Swiss Chard

Tomato and Zucchini with Curry Sauce

Chicken Salad with Fruit

Sweet Potato – Lime Soup

Eggplant and Mushroom Curry

Leek and Sweet Potato Soup

Red Pepper Dip

Roasted Beet and Walnut Salad

Asparagus Salad

Butternut Squash with Thyme

Easy Collard Greens

Steamed Baby Carrots with Dill and Honey

Roasted Cauliflower with Tahini Dressing

Fennel and Carrots

Kale with Pine Nuts

BREAKFAST

Banana – Walnut Muffins

Eggs with Kale

Almond Pancakes

Spinach Quiche

Cucumber – Blueberry Smoothie

Cranberry – Almond Bread

Irish Soda Bread

DESSERTS

Chocolate - Avocado Mousse

Chocolate – Cranberry Pie

Paleo Style Coconut Cream Pie

Pineapple – Coconut Frozen Custard

PALEO COOKBOOK CONCLUSION

SECTION 2: GLUTEN FREE COOKBOOK

GLUTEN FREE -- BY CHANCE OR BY CHOICE -- A HEALTHIER DIET

What is Gluten?

Advantages of Going Gluten Free.

Gluten Free Cooking

Which Foods Would Be Eliminated in a Gluten Free Diet?

What Makes Gluten Free a Good Choice?

Making Gluten-Free Work for You

Gluten Intolerance and Allergies

What Are You Giving Up?

Main Dish Gluten Free Recipes.

Lamb with Yams and Apples

Cheesy Mexican Chicken

Broiled Steak Salad

Hearty Steak and Cheese Soup

Beef and Broccoli

Curried Chicken and Mango Summer Salad

HEALTH CHALLENGES IN OUR WORLD

Side Dishes and Vegetables

Winter Squash in Brown Butter and Parsley

Chinese Green Beans

High Energy Breakfast Smoothie

Heart Healthy Spinach Side Salad

Creamy Broccoli and Cauliflower Salad

Hearty Summer Salad

Appetizers and Snacks

Garlic and Parmesan Chicken Wings

Hot and Spicy Chicken Wings

Tips on Snackable Treats:

Gluten Free Conserves and Relishes

Raw Salsa

Home Made Spicy Salsa

Cranberry Conserve

GLUTEN FREE DESSERTS -YES, THEY CAN BE HEALTHY.

Hot Chocolate Pudding.

FAST and Easy Gluten Free Rice Pudding

Chocolate Fondue Dessert

Dark Chocolate Fondue

Gluten Free Chocolate Cake

Baked Apples

Coffee Chocolate Mousse

Gluten Free Tips for Fun Kid Foods

Gluten Free Breakfast Idea

Gluten Free Chocolate Chip Cookies

Crock Pot Cookery and Gluten Free?

Adapting recipes for your slow cooker.

Restaurant Foods on a Gluten Free Diet

Tips on Living Gluten Free:

References and Credits:

SECTION 3: DIABETIC RECIPES

DIABETIC RECIPES

ENTREES

Roasted Turkey With Herbes de Provence

Spicy Tuna Burgers

Garlic – Lemon Shrimp

Salmon And Asparagus With Garlic – Lemon Sauce

Vegetable Pie, Provence Style

Steak Fajitas

Kung Pao Chicken

Roman-Style Cod With Vegetables and Olives

Stuffed Turkey Breasts

Sweet Potato and Peanut Curry with Beans

Hearty Beef Stew

Mushroom Risotto

Turkey Chili

SOUPS

Black Bean Soup

Mushroom and Barley Soup

Tomato Soup With Chicken Breast, White Beans And Spinach

SIDE DISHES

Brown Rice and Bean Salad

Asparagus With Mustard Sauce

Thai Chicken Salad

Oven-Roasted Vegetables

New Orleans-Style Eggplant

Warm Lentil and Carrot Salad

Sesame Kale

Baked Winter Squash

Baked Zucchini Sticks

Wilted Greens Salad

BREAKFAST

Carrot – Zucchini Muffins

Baked Apple Pancakes

Cheese Blintzes

Quick and Easy Cheesy Tomato Quiche

Sweet Potato Hash Browns

Spinach and Feta Omelet

DESSERTS

Carrot Cake

Apple Crisp

Fruit and Buttermilk Shake

Brownies with Berries and Cream

Banana – Rum Cake

Peanut Butter Cookies

SAMPLE 5-DAY DIABETIC MEAL PLAN

CONCLUSION

Introduction

This Cooking Healthy book covers three highly beneficial diet plans, the Paleo Diet, the Gluten Free Diet and the Diabetic Diet. Each section outlines the benefits of each diet plan plus offers recipes for all the meals including desserts for the day. There are enough recipes to create a good meal plan for more than a week or longer, especially if you interchange the entrees with the side dishes.

The Paleo Cookbook is the first diet covered. Many people are turning to the Paleo diet to help shed unwanted fat and pounds and to become healthier. The Paleo diet looks at the diet ate by the people from the Stone Age and taking into account how healthy and long-lived these people were.

The section on Paleo diet entrees is quite extensive. There are almost enough entrees to last a solid month when menu planning. These also make for excellent lunches. These recipes will not leave you wanting for flavor. Try the Cabbage and Ham Stew, the Stuffed Pork Tenderloin and the Paleo Meatloaf.

The next section covers side dishes, soups, and snacks. These are the recipes for foods to add with the entrees. Many make for great light lunches and of course the in-between snacks. Try the Red Pepper Dip, the Asparagus Salad, Steamed Baby Carrots with Dill and Honey, and the Fennel and Carrots.

The most important meal of the day is covered with seven breakfast recipes. The Paleo diet does not skimp on the meals and you will be satisfied with the delicious Almond Pancakes, Cranberry - Almond Bread, Banana - Walnut Muffins and the very savory Eggs with Kale and the Spinach Quiche.

The Paleo diet is not short on desserts. Just check out the Desserts section to find five desserts that will have people begging for seconds. Check out the Chocolate - Avocado Mousse, Chocolate - Cranberry Pie, Paleo Style Coconut Cream Pie, and the Pineapple - Coconut Frozen Custard.

The main tip on the Paleo diet is that is it not a fad diet. This is a lifestyle change for the better. People in the Stone Age did not know about trend diets, or crash diets. They simply ate from the goodness of the land and this is what the diet mimics, to eat whole fruits and vegetables and good cuts of meat.

The Gluten Free Cookbook are for people who have gluten intolerances and allergies. It is also a beneficial diet for those who wish to switch to a healthy diet and lifestyle change. Wheat gluten is not included in the recipes and this absence helps the body to lose weight and to overcome the wheat allergies.

People choose the Gluten Free diet because they find they feel better, lose weight, maintain weight loss and actually enjoy the food. Staying on this diet may take some work in the beginning but once you start it you will find it gets easier. You will learn how to identify gluten in foods and in how to maintain the diet long term.

Gluten free recipes cover a wide choice of foods including fruits and vegetables. There are main dishes, side dishes, appetizers, snacks and breakfast foods. Try the Hearty Summer Salad, Hot and Spicy Chicken Wings, Chinese Green Beans, and the High Energy Breakfast Smoothie.

A large section is dedicated to gluten free desserts, proving the diet is delicious and satisfying even the most sweet of sweet tooths. Check out the Dark Chocolate Fondue, Coffee Chocolate Mousse, and the Fast and Easy Gluten Free Rice Pudding. Also, discover how to eat out and enjoy gluten free foods away from home.

The final section covers Diabetic Recipes. Diabetics have to be on a strict diet to help treat their blood sugar issues. The recipes in this book promote healthy blood sugar levels and avoid foods that are known for raising blood sugars too high.

The diabetic entrees section gives enough recipes for meals for almost 2 weeks. Enjoy cooking different flavors and foods while maintaining proper insulin levels. Try the Roasted Turkey with Herbes de Provence, Vegetable Pie, Roman-Style Cod with Vegetables and Olives, Mushroom Risotto and the Steak Fajitas.

Soups are always a good lunch or as a great side dish with the main entrees. There are Tomato Soup with Chicken Breast, White Beans and Spinach, Mushroom and Barley Soup and a tasty Black Bean Soup to enjoy.

The side dishes go well with the soups and main entrees. There are enough side dishes to plan several days worth of meals. Try the Thai Chicken Salad, Oven-Roasted Vegetables, Baked Winter Squash, New Orleans Style Eggplant, Wilted Greens Salad and the Sesame Kale.

Breakfasts for diabetics include Cheese Blintzers, Sweet Potato Hash Browns, Carrot - Zucchini Muffins, Quick and Easy Cheesy Tomato Quiche, Baked Apple Pancakes and the Spinach and Feta Omelet. Being diabetic means all meals must be eaten, including breakfast. The recipes here make it easy to enjoy a variety.

Diabetics can enjoy almost a week's worth of dessert recipes within this cookbook. Each are created with the diabetic in mind and are perfectly safe to eat. Try the Banana- Rum Cake, the Carrot Cake, Brownies with Berries and Cream and the Apple Crisp.

There is a sample five-day menu plan for diabetics. This offers a great example of how to use the recipes within the diabetic section to plan meals for almost a week. Follow the example for more days and enjoy a variety of meals for weeks.

In conclusion, to the diabetic section, you should clear the recipes and foods with your healthcare provider just to make sure you are following the right plan for your condition. Nutrition is a huge part of treating diabetes and in keeping it from being out of control.

The final section is an appendix of nutrition information. This is especially helpful when counting carbs, fats, and in keeping within a certain calorie diet. Use the information in conjunction with the meal planning to help keep control of the diabetes and keep the insulin levels normal.

Section 1: Paleo Cookbook

Paleo Cookbook

INTRODUCTION

SECTION 1: PALEO COOKBOOK

PALEO COOKBOOK

INTRODUCTION

ENTREES

Roasted Turkey with Balsamic Glaze and Apples

Gluten Free Chicken Piccata

Chicken with Cherries and Kale

Chipotle - Lime Salmon

Cobb Salad

Hot Dogs, Paleo Style

Green Chili Turkey Burgers

Shepherd’s Pie, Paleo Style

Salmon with Red Pepper Sauce and Mushrooms

Paleo-Style Stuffed Peppers

Coconut Chicken Strips

Taco Pie

Pork Roast with Dijon Glaze

Cabbage and Ham Stew

Roast Chicken

Fish Tacos

Beef Stroganoff

Shakshouka

Salmon with Cherry Tomatoes and Roasted Asparagus

Stuffed Pork Tenderloin

Paleo Pizza

Hearty Beef Stew

Paleo Chili

Spicy Scallop Salad

Paleo Meatloaf

Pork Tenderloin with Blueberries

Baked Salmon with Pecans and Rosemary

SIDE DISHES, SOUPS AND SNACKS

Chicken Soup with Sweet Potatoes and Swiss Chard

Tomato and Zucchini with Curry Sauce

Chicken Salad with Fruit

Sweet Potato – Lime Soup

Eggplant and Mushroom Curry

Leek and Sweet Potato Soup

Red Pepper Dip

Roasted Beet and Walnut Salad

Asparagus Salad

Butternut Squash with Thyme

Easy Collard Greens

Steamed Baby Carrots with Dill and Honey

Roasted Cauliflower with Tahini Dressing

Fennel and Carrots

Kale with Pine Nuts

BREAKFAST

Banana – Walnut Muffins

Eggs with Kale

Almond Pancakes

Spinach Quiche

Cucumber – Blueberry Smoothie

Cranberry – Almond Bread

Irish Soda Bread

DESSERTS

Chocolate - Avocado Mousse

Chocolate – Cranberry Pie

Paleo Style Coconut Cream Pie

Pineapple – Coconut Frozen Custard

PALEO COOKBOOK CONCLUSION

SECTION 2: GLUTEN FREE COOKBOOK

GLUTEN FREE -- BY CHANCE OR BY CHOICE -- A HEALTHIER DIET

What is Gluten?

Advantages of Going Gluten Free.

Gluten Free Cooking

Which Foods Would Be Eliminated in a Gluten Free Diet?

What Makes Gluten Free a Good Choice?

Making Gluten-Free Work for You

Gluten Intolerance and Allergies

What Are You Giving Up?

Main Dish Gluten Free Recipes.

Lamb with Yams and Apples

Cheesy Mexican Chicken

Broiled Steak Salad

Hearty Steak and Cheese Soup

Beef and Broccoli

Curried Chicken and Mango Summer Salad

HEALTH CHALLENGES IN OUR WORLD

Side Dishes and Vegetables

Winter Squash in Brown Butter and Parsley

Chinese Green Beans

High Energy Breakfast Smoothie

Heart Healthy Spinach Side Salad

Creamy Broccoli and Cauliflower Salad

Hearty Summer Salad

Appetizers and Snacks

Garlic and Parmesan Chicken Wings

Hot and Spicy Chicken Wings

Tips on Snackable Treats:

Gluten Free Conserves and Relishes

Raw Salsa

Home Made Spicy Salsa

Cranberry Conserve

GLUTEN FREE DESSERTS -YES, THEY CAN BE HEALTHY.

Hot Chocolate Pudding.

FAST and Easy Gluten Free Rice Pudding

Chocolate Fondue Dessert

Dark Chocolate Fondue

Gluten Free Chocolate Cake

Baked Apples

Coffee Chocolate Mousse

Gluten Free Tips for Fun Kid Foods

Gluten Free Breakfast Idea

Gluten Free Chocolate Chip Cookies

Crock Pot Cookery and Gluten Free?

Adapting recipes for your slow cooker.

Restaurant Foods on a Gluten Free Diet

Tips on Living Gluten Free:

References and Credits:

SECTION 3: DIABETIC RECIPES

DIABETIC RECIPES

ENTREES

Roasted Turkey With Herbes de Provence

Spicy Tuna Burgers

Garlic – Lemon Shrimp

Salmon And Asparagus With Garlic – Lemon Sauce

Vegetable Pie, Provence Style

Steak Fajitas

Kung Pao Chicken

Roman-Style Cod With Vegetables and Olives

Stuffed Turkey Breasts

Sweet Potato and Peanut Curry with Beans

Hearty Beef Stew

Mushroom Risotto

Turkey Chili

SOUPS

Black Bean Soup

Mushroom and Barley Soup

Tomato Soup With Chicken Breast, White Beans And Spinach

SIDE DISHES

Brown Rice and Bean Salad

Asparagus With Mustard Sauce

Thai Chicken Salad

Oven-Roasted Vegetables

New Orleans-Style Eggplant

Warm Lentil and Carrot Salad

Sesame Kale

Baked Winter Squash

Baked Zucchini Sticks

Wilted Greens Salad

BREAKFAST

Carrot – Zucchini Muffins

Baked Apple Pancakes

Cheese Blintzes

Quick and Easy Cheesy Tomato Quiche

Sweet Potato Hash Browns

Spinach and Feta Omelet

DESSERTS

Carrot Cake

Apple Crisp

Fruit and Buttermilk Shake

Brownies with Berries and Cream

Banana – Rum Cake

Peanut Butter Cookies

SAMPLE 5-DAY DIABETIC MEAL PLAN

CONCLUSION

Introduction

What is the Paleo Diet?

Also known as the caveman diet and the Stone Age diet, the Paleo diet is a diet which is low in sugar, low in sodium, largely dairy free and relatively high in protein. It’s a diet based on the foods which would have been available to our pre-agrarian Neolithic ancestors. The Paleo diet isn’t a carb-free or low carb diet, per se, but it is free of grains, with carbohydrates coming from fresh vegetables and fruits rather than grains.

This is also a diet which steers clear of processed foods, at least for the most part – and any processed foods included in the diet are as minimally changed from their natural state as possible. While you obviously don’t have to hunt or gather your own ingredients (and to be honest, the diet does include many vegetables which weren’t really developed until we started to settle down in agrarian communities), the idea is to avoid the modern processed foods which can wreak havoc on your health.

Better health is really the main goal of the diet and while it isn’t actually geared towards weight loss, many people who adopt the Paleo diet do indeed experience weight loss, especially when combined with regular exercise. It really comes down to common sense for the most part. The Paleo diet is rich in natural, fresh foods – in short, the kind of food which we know that we should be eating in the first place.

The recipes in this book are made using these

Ingredients:

fresh produce, meat and nuts are the major players in these Paleo diet recipes. Following this diet will require a little bit of adjustment on your part and a little more time in the kitchen, at least until you get the hang of things – but once you start enjoying the health benefits of the Paleo diet, we think you’ll agree it’s a change well worth making. From main dishes to salads, soups to desserts and breakfast and brunch, these recipes cover all of the basics – so without further ado, let’s get cooking, Paleo style!

Entrees

Roasted Turkey with Balsamic Glaze and Apples

Number of servings: 8 – 10

Ingredients:

1 medium-sized turkey (10 – 15 lbs), thawed

10 Granny Smith apples, cored and halved (peeling is optional)

4 sprigs of rosemary

4 cloves of garlic, crushed

½ cup balsamic vinegar

½ cup olive oil

1 tbsp salt

black pepper, to taste

Preparation:

Preheat your oven to 325 F. Remove the gizzards from the turkey, then rinse the turkey well and pat dry with paper towels. Truss up the legs with string. Place the rosemary sprigs and 2 apple halves inside of the bird and place the turkey, breast up, in a large roasting pan. Surround the turkey with apple halves and drizzle with the balsamic vinegar and olive oil. Sprinkle the turkey with the salt and black pepper.

Place the roasting pan on the lowest rack in your oven and roast for 15 minutes per pound – a 15 pound turkey will take just a little under 4 hours. Check the turkey periodically after it’s been roasting for about 2 hours; if the skin starts to brown earlier than you’d like, cover the roasting pan with foil to slow down browning. Test the turkey with a meat thermometer placed deep into the flesh of the thigh. When the thermometer reads 175 F, the turkey is done and is safe to eat. Remove the roasting pan from the oven and allow the turkey to rest for at least 20 minutes. Carve and serve.

Gluten Free Chicken Piccata

Number of servings: 4

Ingredients:

4 chicken breast halves

1 cup chicken or vegetable stock

½ cup of almond flour

½ cup of olive oil

¼ cup of capers

¼ cup of Italian parsley, chopped

¼ cup of lemon juice (about 2 lemons worth of juice)

½ tsp salt

½ tsp Italian seasoning

black pepper, to taste

Preparation:

Butterfly the chicken breast halves; cut them into two pieces after butterflying if they’re especially large. Place the chicken between two pieces of parchment paper or wax paper and using a cast iron skillet or mallet, pound the chicken breasts until they’re about ¼” thick.

After flattening the chicken breasts, mix the almond flour, Italian seasoning and salt in a bowl; pour the flour mixture on a plate. Dip the chicken breast pieces in water and dredge in the almond flour mixture to coat.

Heat half of the olive oil in a large skillet over medium-high heat. Brown the chicken pieces well on both sides (this will take about 3 minutes per side); you will probably need to do this in two batches. Place the browned chicken breasts on a plate in a warm oven to stay warm while you make the sauce.

Deglaze the skillet with the chicken or vegetable stock and add the capers and lemon juice, then bring to a simmer over medium-high heat until reduced by half. Whisk in the remaining olive oil to incorporate. Place the chicken on individual serving plates, season to taste with black pepper and top with the sauce and chopped parsley before serving.

Chicken with Cherries and Kale

Number of servings: 4

Ingredients:

1 ½ lbs chicken breast, boneless and skinless

10 ounces of fresh or frozen cherries

1 bunch of kale, stems removed and sliced into thin ribbons

4 tbsp of olive oil

2 tbsp of balsamic vinegar

2 tbsp of minced shallots

1 tbsp of Dijon mustard

salt and black pepper, to taste

Preparation:

Rinse the chicken breasts, pat dry and place between 2 sheets of parchment paper or waxed paper. Pound the chicken breasts until they’re about 1/4” thick with a cast iron skillet or a mallet; while you’re doing this, start heating half of the olive oil in a large skillet over medium heat. Once the oil is hot, add the minced shallots and sauté until fragrant, about one minute. Add the cherries and cook for another 2 – 3 minutes, or until the cherries soften. Add the mustard, balsamic vinegar and kale. Cook, covered, until the kale is wilted, stirring occasionally, about 5 minutes.

In another skillet, heat the other half of the oil over medium high heat. Once the oil is hot, place the chicken breasts in the pan. Sprinkle with a little salt and pepper and cook for about 5 minutes per side, or until the chicken is cooked through and nicely browned. Transfer the chicken to the other skillet with the kale and cherries and cook over low heat for another few minutes to allow the chicken to take on some of the flavor of the sauce. Serve hot, topped with the cherry sauce.

Chipotle - Lime Salmon

Number of servings: 4

Ingredients:

4 salmon filets, about 4 ounces each

2 limes, halved

2 tbsp of olive oil

1 tsp chipotle powder

1 tsp salt

black pepper, to taste

Preparation:

Start by preheating your oven to 500 F. While the oven heats, rinse the salmon, pat dry with paper towels and place on a lightly oiled baking sheet. Brush each salmon filet with a little olive oil, squeeze half a lime over each filet and sprinkle with a little salt and ¼ of the chipotle powder. Top each filet with a lime half. Place the baking sheet in the oven and reduce the heat to 300 F. Bake for 8 – 10 minutes or to your desired level of doneness.

Cobb Salad

Number of servings: 4

Ingredients:

1 small chicken breast (about ½ lb), cooked and chilled

1 cup of cherry tomatoes, halved

1 avocado, peeled, seeded and diced

4 eggs, hard boiled, cooled, peeled and quartered

8 pieces of turkey, cooked until crisp and crumbled into small pieces

6 large leaves of romaine lettuce, sliced into thin ribbons

ranch dressing and black pepper, to taste

Preparation:

Cut the chicken breast into ½” pieces. Divide the lettuce among 4 individual plates or salad bowls and top with the chicken, avocado, cherry tomatoes and crumbled turkey. Place egg wedges on the sides of the dish, add a generous sprinkle of black pepper and serve with ranch dressing on the side.

Hot Dogs, Paleo Style

Number of servings: 4

Ingredients:

4 hot dogs

4 romaine lettuce leaves

Preparation:

Cook the hot dogs any way that you prefer; you can boil them, grill them or fry them up in a hot skillet with a little bit of olive or coconut oil. Place each cooked hot dog on a piece of romaine lettuce and then top with mustard, sauerkraut, chopped onions or any other condiments you like. Serve at once.

Green Chili Turkey Burgers

Number of servings: 4 - 6

Ingredients:

1 lb ground turkey

8 oz diced canned green chilies

1 cup of finely chopped cilantro

1 small red onion, diced small

2 tsp of cumin

1 tsp salt

1 tsp of chili powder

Preparation:

Mix all of the ingredients for your green chili turkey burgers in a bowl; use your hands as you would when mixing meatloaf in order to ensure that the ingredients are evenly distributed throughout. Shape the turkey mixture into burgers (of whatever size you’d like) and grill or pan-fry them until they’re completely cooked through and well browned on the outside. Serve the burgers on lettuce leaves with the condiments and toppings of your choice.

Shepherd’s Pie, Paleo Style

Number of servings: 8

Ingredients:

2 large heads of cauliflower, chopped and steamed until very soft

1 lb ground beef (preferably grass fed organic beef)

1 lb turkey, cut into 2” long pieces

2 cups of diced celery

2 cups of diced carrots

1 large onion, diced

4 cloves of garlic, minced

1 cup chicken or vegetable stock

2 tbsp of olive oil

1 tsp smoked paprika

1 tsp thyme

salt and black pepper, to taste

Preparation:

Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the onion and garlic and sauté until soft, about 5 minutes. Add the bacon (or alternative) to the pan and cook for another 7 – 10 minutes until the turkey is done. Add the celery and carrots and cook until soft, about 7 minutes. Add the ground beef and sauté, stirring regularly for about 5 minutes or until the beef is browned. Season the mixture with the smoked paprika, salt and black pepper, then add the chicken or vegetable stock and cook the mixture down until only about 1/3 of the liquid remains in the skillet.

While the stock is cooking down, preheat your oven to 350 F and puree the cauliflower in a blender or food processor with a little olive oil until smooth. Season with a little salt and black pepper. Remove the beef mixture from heat and pour into a large (9” x 13”) baking dish. Top the beef with the pureed cauliflower. Transfer the baking dish to your oven and bake, uncovered, for about 30 minutes or until the cauliflower is slightly browned. Remove from the oven, allow to rest for 5 minutes, slice and serve.

Salmon with Red Pepper Sauce and Mushrooms

Number of servings:

Ingredients:

4 salmon filets, about 6 ounces each

2 large red bell peppers, roughly chopped

2/3 cup of sliced shiitake mushrooms

1 small white onion, diced

3 tbsp of olive oil

juice of 1 lemon

½ tsp salt, plus more to taste

1 tbsp Italian parsley, minced

black pepper, to taste

Preparation:

Start by making a red bell pepper puree. Preheat your oven to 350 F while you rinse and chop the peppers, removing the pith and seeds before you chop them. Place the chopped red peppers on a baking sheet or dish, place in the oven and bake for 15 – 20 minutes, or until the skins shrivel. Remove the peppers from the oven and set aside to cool. Add the peppers, lemon juice and ½ tsp salt to a blender or food processor and blend until pureed. Transfer the red pepper puree to a small saucepan over low heat to keep warm until you’re ready to assemble the dish.

Next, you’ll prepare the mushrooms. Heat 2 tbsp of olive oil in a skillet over medium heat. Once the oil is hot, sauté the onions for 1 -2 minutes and add the mushrooms. Reduce the heat to medium-low, cover and cook for 7 – 10 minutes, or until the mushrooms are soft. Add black pepper to taste.

While the mushrooms are cooking, preheat your oven to 500 F. Rinse the salmon and pat dry, brush with the other 1 tbsp of olive oil and place on a baking sheet. Sprinkle the salmon filets with a little salt and black pepper, place in the oven on the bottom rack and reduce the heat to 300 F.  Bake for about 10 minutes, or until the centers of the filets are still slightly translucent. Remove the salmon from the oven and set aside.

Spoon ¼ of the red pepper puree onto each plate, topped by a salmon filet and then a portion of the mushrooms and a sprinkling of chopped parsley. Serve immediately.

Paleo-Style Stuffed Peppers

Number of servings: 6

Ingredients:

6 bell peppers (any color)

1 lb ground turkey

8 ounces diced green chilies

1 medium onion, diced small

1 cup minced cilantro

2 tsp cumin

1 tsp salt

1 tsp chili powder

black pepper, to taste

Preparation:

Mix the ground turkey, green chilies, cilantro, onion and spices together in a bowl by hand, mixing well. Cut the tops off of the bell peppers and reserve. Blanch the peppers for about 1 minute in boiling water, then immediately place in cold water. Preheat your oven to 350 F.

Once the peppers are cooled, stuff them with the turkey mixture and replace the tops of the peppers. Place the peppers in a baking dish and bake for 1 hour; serve hot.

Coconut Chicken Strips

Number of servings: 2

Ingredients:

2 chicken breasts, boneless and skinless

1 cup shredded coconut

½ cup coconut flour

2 eggs

a splash of coconut milk

salt and black pepper, to taste

Preparation:

Start by preheating your oven to 400 F. While the oven heats, place the chicken breasts between pieces of parchment paper or wax paper and pound flat until they reach an even thickness. Slice the flattened chicken breasts into long, 1” wide strips.

Beat together the eggs and coconut milk in a small bowl. Place the coconut flour and shredded coconut on two separate plates. Dredge the chicken strips in coconut flour, then dip in the egg mixture, then roll in shredded coconut and place on a baking sheet. Bake for 12 minutes, or until the chicken is cooked through and the outside is browned and crisp. Serve at once with the condiments of your choice.

Taco Pie

Number of servings: 4

Ingredients:

For the crust:

1 ½ cups almond flour

¼ cup butter or ghee, melted

1 tsp salt

For the filling:

1 lb ground beef (preferably grass fed organic beef)

1 small white onion, diced

1 cup chopped lettuce

1 bell pepper (any color), sliced

1 avocado, peeled, seeded and sliced

1 tbsp olive oil

1 tbsp minced cilantro

½ cup salsa, your choice, plus more for serving

salt and black pepper, to taste

Preparation:

First, make the crust for your pie. Add the almond flour, salt and butter to a large bowl and mix until it takes on a dough-like texture. Turn out the dough into a 9” pie dish and press out with your hands until it covers the dish evenly. Place in the refrigerator until you’re ready to assemble the pie and preheat your oven to 350 F.

Now you’re ready to prepare the filling for your taco pie. Heat the olive oil over medium-high heat in a large skillet and sauté the onions just until they turn translucent, then add the ground beef and cook, stirring regularly, until the beef is well browned. Stir in the salsa and add salt and black pepper to taste. Cook for another 1 -2 minutes to warm through and remove from heat.

Pour the beef mixture into the pie crust and bake for 35 minutes. Top with chopped lettuce, bell pepper slices, avocado slices and salsa and serve hot.

Pork Roast with Dijon Glaze

Number of servings: 4

Ingredients:

1 pork (or alternative) roast, about 3 lbs

2 tbsp cumin

2 tbsp garlic powder

2 tbsp chopped cilantro

2 tbsp smoked paprika

1 tbsp salt

1 tbsp black pepper

¼ cup olive oil

3 tbsp Dijon mustard

3 tbsp water

Preparation:

Start by preheating your oven to 425 F. While your oven is heating, place the pork (or alternative) roast in a large baking dish and score the surface of the roast with a knife. Next, mix together the spices and salt in a small bowl. Rub the roast with the spice mixture. Sprinkle the chopped cilantro on top of the roast.

Place the roast in the oven and cook for 15 minutes, then reduce the heat to 350 F and continue baking for another 15 minutes. While the roast cooks at 350 F, whisk together the olive oil, mustard and water to make the glaze.

After the roast has been cooking at 350 F for 15 minutes, remove from the oven and brush well with the glaze. Return the roast to the oven and cook for another 45 minutes; when a meat thermometer inserted into the thickest part of the roast reads 150 F, it’s done. Remove from the oven and allow to rest for 5 minutes, then carve and serve.

Cabbage and Ham Stew

Number of servings: 6

Ingredients:

1 lb cooked ham (or alternative), diced

½ of a large head of cabbage (green or red), chopped

1 large onion, diced

1 bell pepper (any color), diced

2 medium carrots, diced

4 cloves of garlic, minced

6 – 8 cups vegetable stock

2 bay leaves

salt and black pepper, to taste

Preparation:

Heat the olive oil in a large saucepan over medium-high heat. Sauté the onions and garlic for 5 – 7 minutes, just until they start to turn translucent. Add the chopped cabbage, diced carrots and diced ham and cook for 5 minutes, stirring frequently.

Add the stock and bay leaves and bring to a simmer and cook, partially covered for 35 minutes. Continue cooking until most of the liquid has been evaporated. Remove from heat, remove the bay leaves, season to taste with salt and black pepper and serve.

Roast Chicken

Number of servings: 2

Ingredients:

2 chicken breasts, boneless and skinless

3 tbsp olive oil

a pinch of thyme

salt and black pepper, to taste

Preparation:

Start by preheating your oven to 375 F. Place the chicken breasts in a baking dish and drizzle with the olive oil. Sprinkle the chicken with salt, black pepper and thyme. Bake for 40 – 45 minutes, or until the juices run clear.

Fish Tacos

Number of servings: 4

Ingredients:

1 lb tilapia or other white fish filets

1 medium sized white or red onion, diced

1 medium sized tomato, diced

4 cloves of garlic, minced

1 – 2 jalapeno or Serrano peppers, diced small

2 tbsp minced cilantro

1 tbsp olive oil

juice of 2 limes

salt and black pepper, to taste

salsa, sliced avocado and romaine lettuce leaves, for serving

Preparation:

Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, sauté the onions and garlic for 5 minutes, stirring occasionally, or until the onions are translucent. Add the tilapia filets and cook for 3 – 4 minutes, then flip and flake with a fork. Add the tomatoes, cilantro, jalapeno or Serrano peppers and lime juice. Season to taste with salt and black pepper and cook for another 4 – 5 minutes, then remove from heat. Serve the tilapia mixture on romaine lettuce leaves with avocado slices and salsa.

Beef Stroganoff

Number of servings: 4

Ingredients:

1 lb top sirloin, sliced into strips

1 medium sized yellow onion, diced

1 cup sliced mushrooms (button or crimini)

1 cup coconut milk

1 cup beef stock

¼ cup dry white wine

2 cloves of garlic, minced

4 tbsp butter, ghee or olive oil

1 tbsp chopped Italian parsley

salt and black pepper, to taste

Preparation:

Heat 2 tbsp of butter, ghee or olive oil in a large, heavy skillet over medium-high heat. Add the beef and cook for about a minute on each side to brown slightly. Transfer to a plate and set aside. Add the mushroom to the skillet and cook just until browned slightly. Transfer to a plate and set aside. Next, add the onions and garlic to the skillet and cook for just a minute, then deglaze the skillet with the white wine. Cook until the alcohol burns off and add the beef broth and coconut milk. Whisk to combine the ingredients into a creamy sauce. Return the mushrooms and beef strips to the skillet and simmer for 5 minutes, taking care not to overcook the beef. Remove from heat and serve hot over spaghetti squash, zucchini noodles or mashed cauliflower.

Shakshouka

Number of servings: 4

Ingredients:

4 cups diced tomatoes

4 large or extra large eggs

1 red bell pepper, seeded and diced

1 small onion, diced

2 cloves of garlic, minced

2 tbsp tomato paste

1 tbsp olive oil

1 tsp paprika

1 tsp cumin

salt, black pepper and crushed red pepper, to taste

Preparation:

Heat the olive oil in a large skillet (a cast iron skillet is best for this recipe) over medium heat. Once the oil is hot, add the onions and garlic and sauté, stirring occasionally, until the garlic and onion are tender and slightly browned, about 5 minutes. Add the diced red bell pepper and cook for another 5 minutes, or until the pepper is just tender. Add the tomato paste and diced tomatoes, along with the paprika, a little salt and crushed red pepper. Taste and adjust the seasonings as needed. Keep the mixture on a low simmer.

Crack the eggs over the tomato mixture, trying to space them evenly over the skillet. Cover and cook for 5 – 10 minutes, or until the eggs reach your desired level of doneness (sunny side up will be about 5 minutes, but closer to 10 minutes if you’d prefer them well done). Serve garnished with parsley.

Salmon with Cherry Tomatoes and Roasted Asparagus

Number of servings: 4

Ingredients:

The salmon:

4 salmon filets, 4 -6 ounces each

2 cloves of garlic, minced

juice and zest of ½ lemon

1 tbsp olive oil

½ tsp salt

½ tsp paprika

black pepper, to taste

The asparagus:

1 bunch asparagus, washed and trimmed

1 tbsp olive oil

a splash of lemon juice

salt and black pepper, to taste

The cherry tomato salsa:

½ cup quartered cherry tomatoes

1 clove of garlic, minced

juice and zest of ½ of a lime

1 tbsp olive oil

2 tbsp fresh oregano, chopped

a pinch of salt

black pepper, to taste

Preparation:

Preheat your oven to 400 F. While the oven heats, mix together the olive oil, lemon juice and zest, minced garlic and a little salt and pepper. Place the salmon and marinade in a container with a tightly-fitting lid, shake to coat and refrigerate for half an hour.

While the salmon is marinating, you can prepare the roasted asparagus. Place the trimmed asparagus on a baking sheet, drizzled with lemon juice, olive oil, salt and black pepper and bake for 10 – 15 minutes, turning every 5 minutes until the asparagus is cooked through and nicely browned. Remove from the oven, divide among 4 individual serving plates and turn the heat up to broil.

Next, make the cherry tomato salsa. Add all of the ingredients to a small bowl and toss to combine. Refrigerate until you’re ready to serve the salmon. Place the marinated salmon filets on a foil-lined baking sheet and broil for 8 minutes per inch of thickness – remove from the oven and serve over a bed of roasted asparagus, topped with a dollop of the cherry tomato salsa.

Stuffed Pork Tenderloin

Number of servings: 4

Ingredients:

1 pork (or alternative) tenderloin (about 2 lbs)

1 small onion, diced

6 sun dried tomatoes, chopped

2 artichoke hearts, chopped

1 egg

2 cloves of garlic, minced or crushed

2 tbsp olive oil or ghee

½ tsp sage

½ tsp thyme

½ tsp nutmeg

salt and black pepper, to taste

Preparation:

Heat the olive oil in a skillet over medium-high heat and sauté the onion, garlic, sun dried tomatoes and artichoke hearts. Sauté for 3 – 5 minutes, stirring regularly until the onions are translucent and the artichokes and sun dried tomatoes become tender. Remove from heat and set aside.

Place the tenderloin in a large baking dish and drizzle with a little olive oil, then sprinkle with salt and pepper. Cut the tenderloin lengthwise down the center to create a seam that allows you to stuff it and set aside until the stuffing is ready.

Preheat your oven to 450 F while you prepare the stuffing. Whisk an egg into the ingredients in the skillet – make sure that they’re cooled to room temperature before you do this, since you need the egg to cook once it’s inside the pork tenderloin, not before.

Place the stuffing into the seam of the pork tenderloin; get as much of the stuffing in as you can, but take care not to overstuff it to the point that you can’t fold it closed. Use toothpicks to secure the tenderloin while it cooks.

Place the pork tenderloin in the oven and cook, uncovered for 30 minutes. After 30 minutes, lower the heat to 300 F and cook for another 20 minutes. Turn off the oven, but don’t remove the tenderloin from the oven for another 15 minutes. Remove from the oven, remove the toothpicks, slice and serve.

Paleo Pizza

Number of servings: 4

Ingredients:

The crust:

1 cup almond meal

½ cup coconut flour

4 eggs

3 tbsp olive oil

2 tsp garlic powder

1 tsp baking powder

The topping:

2 – 4 tbsp tomato sauce or pesto

8 sun dried tomatoes, chopped

3 artichoke hearts, chopped finely

4 - 8 button or crimini mushrooms, sliced

¼ to ½ cup sliced ham (or alternative)

1 tbsp coconut oil

Preparation:

Start by preheating your oven to 375 F while you make the crust. Making the crust will take significantly longer than the rest of the preparation, so do this first. Mix together the dry ingredients in a large bowl, stirring well to distribute evenly. Add the wet ingredients, using a whisk to stir. Once the mixture becomes too stiff to mix with a whisk, use your hands to knead – it will form very soft dough. Oil a pizza pan and pour in the dough. Spread it to cover the entire surface as evenly as possible. Place the crust in the oven and bake for 20 minutes.

While the crust bakes, prepare your toppings. The only one which needs cooking is the mushrooms. Heat the coconut oil in a small saucepan or skillet over medium heat and sauté the mushrooms for 3 – 5 minutes or until cooked.

Once the crust has been baking for 20 minutes, remove it from the oven and spread with tomato or pesto sauce (as little or as much as you like). Add the sun dried tomatoes, chopped artichokes, mushrooms and ham. Return the pizza to the oven and cook for another 10 – 12 minutes. Remove from the oven, slice and serve.

Hearty Beef Stew

Number of servings: 4

Ingredients:

1 lb beef (use pre-cut beef stew meat or use any good cut of beef cut into ½” – 1” pieces)

4 cups beef stock

3 ½ cups diced tomatoes (canned or fresh)

2 small or 1 very large onion, diced (about 1 cup)

1 cup diced celery

1 cup diced carrots

1 – 2 potatoes, cubed

2 tbsp olive oil

1 tsp fresh rosemary, minced

1 tsp fresh thyme leaves, or more to taste

salt and black pepper, to taste

Preparation:

Add the olive oil, onions, carrots, celery and potatoes to a large saucepan or stock pot over medium-high heat. Sauté the vegetables for about 5 minutes, stirring occasionally to prevent burning. Add the beef and cook for a few minutes to brown, then add the tomatoes, herbs and beef stock, along with a little salt and black pepper.

Bring to a simmer and cook, covered, for 1 – 1 ½ hours, stirring every 20 minutes or so while it cooks. Remove the lid from the pot and cook for another 45 minutes, uncovered. If the stew is a little thicker than you like at this point, add a little beef stock or water to bring it to your desired consistency and cook for a few minutes to warm through.

Paleo Chili

Number of servings: 12 - 16

Ingredients:

5 lbs ground beef (preferably grass fed organic beef)

12 cups diced tomatoes, canned or fresh

4 cups sliced button or crimini mushrooms

12 cloves of garlic, minced

2 onions, diced

3 celery stalks, diced

3 carrots, diced

1 small bunch of Italian flat leaf parsley, chopped

3 bay leaves

3 sprigs of thyme

2 tbsp olive oil

salt and black pepper, to taste

Preparation:

Cook the ground beef over medium heat in a large, heavy skillet until browned. Remove from heat and set aside when done. Either after the beef is cooked or while it’s cooking, sauté the garlic and onions in olive oil over medium heat in a stock pot or very large saucepan. Cook for about 3 minutes, or until the garlic and onions are very fragrant. Add the carrots, mushrooms and celery and cook for 5 – 10 minutes, stirring regularly. Add the diced tomatoes and ground beef. Stir well to combine the ingredients, then add the bay leaves, chopped parsley and thyme. Reduce the heat to a low simmer and cook, uncovered for 3 – 4 hours or until the chili reaches your desired consistency, stirring occasionally. Season to taste with salt and black pepper and serve.

Spicy Scallop Salad

Number of servings: 4

Ingredients:

1 lb scallops

1 red bell pepper, seeded and cut into strips

1 avocado, peeled, seeded and diced

2 cups mixed salad greens

½ cup olive oil plus 2 tbsp olive oil for cooking

juice of 2 lemons

1 clove of garlic, minced

2 tsp black pepper

2 tsp cayenne pepper or more to taste

1 tsp Dijon mustard

1 tsp salt

2 tsp cayenne pepper

salt and black pepper, to taste

Preparation:

First, assemble the rest of the salad (other than the scallops). Combine the greens, red bell pepper strips and diced avocado in a large bowl. Toss gently to distribute the ingredients evenly.

Next, make your dressing. Add the lemon juice, mustard, salt and cayenne pepper, along with salt and black pepper to taste and whisk together. Add the olive oil a little at a time, whisking to combine.

In a large bowl, mix the salt, black pepper and cayenne with the scallops, tossing until the scallops are evenly coated. Heat the rest of the olive oil in a large, heavy skillet over medium – high heat. The oil needs to be hot before you start cooking the scallops, since the idea is to sear them; however, don’t let the oil get so hot that it begins to smoke. Once the skillet is hot, add the scallops to the skillet and cook for 2 minutes per side; the scallops should be just cooked through and opaque. Add the scallops to the salad bowl, then pour the dressing over the top. Serve immediately while the scallops are still hot.

Paleo Meatloaf

Number of servings: 4

Ingredients:

1 ½ lbs lean ground beef (preferably grass fed organic beef)

1 small yellow or white onion, diced small

1 cup chopped red cabbage

4 cloves of garlic, minced

½ cup barbecue sauce

1/3 cup almond meal

1 large egg, beaten

2 tbsp coconut milk

1 tsp salt

1 tsp dry mustard

1 tsp black pepper, or more to taste

1 tsp garlic powder

1 tsp chipotle powder

1 tsp sage

1 tsp hot pepper sauce

Preparation:

Start by preheating your oven to 350 F. Combine all of the ingredients with the exception of the ground beef and barbecue sauce in a large bowl and stir well to combine. Add the ground beef and mix well using a fork (or your hands, which is messier but also much easier to do).

Transfer the ground beef mixture into an ungreased loaf pan and pour the barbecue sauce over the meatloaf. Place the meatloaf in the oven and bake, uncovered, for 80 – 90 minutes. When a meat thermometer inserted in the middle of the meatloaf reads at least 160 F, it’s done. Remove from the oven, allow it to rest for 5 minutes, then slice and serve hot.

Pork Tenderloin with Blueberries

Number of servings: 2

Ingredients:

2  pork (or lamb) tenderloins, about ¼ lb each

1 lb green beans, trimmed

1 small white or red onion, diced small

1 ½ cups blueberries, fresh or frozen and thawed

¼ cup apple cider vinegar or red wine vinegar

4 tsp olive oil

4 tsp poultry seasoning

2 tsp honey

2 tsp thyme

salt and black pepper, to taste

Preparation:

First, preheat your oven to 400 F. Rub the pork (or lamb) tenderloins with the poultry seasoning and a little salt and black pepper. Place the pork in a roasting pan and cook for 25 minutes, or until a meat thermometer inserted in the thickest part of the tenderloin reads 155 F. After the pork tenderloins have been in the oven for 15 minutes, remove the roasting pan from the oven and surround the pork with the green beans. Drizzle the green beans with half of the olive oil, stir and return to the oven quickly.

Now, heat the other half of the olive oil over medium – high heat in a small saucepan. Add the diced onion and cook for 5 minutes, until the onions start to turn translucent, stirring occasionally. Add the blueberries, honey, vinegar, thyme and salt and black pepper to taste. Cook the sauce for another 5 minutes, or until it thickens. When it’s finished, remove the pork  from the oven and serve with the blueberry sauce drizzled on top and green beans on the side.

Baked Salmon with Pecans and Rosemary

Number of servings: 2

Ingredients:

1 salmon filet (3/4 lb to 1 lb)

2 tbsp chopped pecans

1 tbsp rosemary leaves, minced

1 tsp salt

black pepper, to taste

coconut oil

Preparation:

Start by preheating your oven to 350 F while you prepare the ingredients. Lightly oil a baking sheet with coconut oil. Lay the salmon filet on the baking sheet, skin side down. Sprinkle the salmon with the chopped pecans, minced rosemary and a little salt and black pepper. Place the baking sheet in the oven and bake for 12 – 14 minutes, or until the salmon can be easily flaked with a fork.

Side Dishes, Soups and Snacks

Chicken Soup with Sweet Potatoes and Swiss Chard

Number of servings: 4 - 6

Ingredients:

2 lbs chicken thighs, skinless and boneless

6 cups of water

4 cups chicken stock or vegetable stock

1 bunch Swiss chard, chopped

1 large sweet potato, diced

1 bunch of green onions, trimmed and sliced thinly

1 medium sized yellow onion, diced

1 medium sized carrot, diced small

1 celery stalk, diced small

4 cloves of garlic, minced

2 jalapeno peppers, diced (you can remove the seeds for a milder flavor if you like)

juice of 1 lemon

2 tbsp olive oil

1 tsp thyme

1 tsp oregano

1 bay leaf

salt and black pepper, to taste

Preparation:

Heat a stock pot over medium – high heat. Once the stockpot is hot, add the olive oil, onion, carrots, garlic and herbs. Sauté, stirring occasionally, until the onion is soft and turns translucent (5 – 8 minutes). While the vegetables and herbs are sautéing, cut the chicken thighs into approximately 1” cubes and season with salt and black pepper. Add the seasoned chicken to the pot and cook for an additional 10 minutes, stirring occasionally to prevent burning.

Lower the heat to medium and add the chicken or vegetable stock, water, jalapenos, sweet potato, green onions, Swiss chard and bay leaves and simmer for 20 – 30 minutes, stirring occasionally. Season to taste with lemon juice, salt and black pepper and serve.

Tomato and Zucchini with Curry Sauce

Number of servings: 4

Ingredients:

3 Roma tomatoes, sliced into ½” thick slices

1 medium sized zucchini or yellow squash

1 cup sliced button or crimini mushrooms

2 cloves of garlic, minced

2 tbsp cilantro, chopped finely

5 tbsp coconut oil

salt and black pepper, to taste

The curry sauce:

1 (14 ounce) can of coconut milk

3 tbsp curry powder, or more to taste

2 tbsp honey

Preparation:

The sauce will take longer to prepare than the rest of the dish, so it’s a good idea to make this first. Combine the ingredients for the curry sauce in a small saucepan and place over medium – low heat. Mix well and simmer for 20 minutes, stirring occasionally until thickened.

Heat 2 tbsp coconut oil in a large skillet over medium – high heat. Once the oil is hot, add the zucchini slices, taking care not to overlap them; you may find that it’s necessary to cook the zucchini in batches, depending on the size of the zucchini and the size of your skillet. Cook for 3 – 4 minutes per side and transfer to a large serving platter.

Heat another 2 tbsp of coconut oil in the skillet and add the tomatoes once the oil is hot. Cook the tomato slices for 3 – 4 minutes per side, gently tossing the skillet as needed to prevent sticking. As with the zucchini, it might be necessary to cook these in two batches. Once they’re finished, transfer them to the serving plate on top of the cooked zucchini slices.

Add the last tablespoon of coconut oil to the skillet and once it’s hot, add the garlic and mushrooms and cook for about 6 minutes, or until they release their water and become golden brown. Transfer to the serving plate, on top of the tomatoes and zucchini.

Serve the zucchini, tomatoes and mushrooms with the curry sauce on the side – or if you prefer, pour it over the vegetables before serving.

Chicken Salad with Fruit

Number of servings: 3

Ingredients:

1 lb cooked chicken breast

1 cup diced celery

¾ cup grapes (red or green), halved

1 avocado, peeled, seeded and diced

1 apple, cored and diced

1 cup mayonnaise

½ cup chopped walnuts

½ cup dried cranberries

juice of ½ lemon

salt and black pepper, to taste

Preparation:

You can use leftover cooked chicken or cook the chicken any way you like – roast it, grill it, it doesn’t matter as long as it’s cooked. Shred the chicken or chop finely. Combine with the avocado, dried cranberries, apple, walnuts and celery in a large bowl and mix well. Mix the mayonnaise, lemon juice and a little salt and pepper in a separate bowl. Pour the dressing into the bowl with all of the other ingredients and mix well to coat the ingredients with the dressing. Place the chicken salad in the refrigerator to chill before serving. Serve over lettuce leaves or baby spinach.

Sweet Potato – Lime Soup

Number of servings: 4

Ingredients:

3 sweet potatoes, cubed (peeling is optional)

4 cups chicken broth or vegetable broth

3 slices of ginger

¾ cup coconut milk

2 lime leaves (omit if you can’t find these – they’re available at most Asian grocery stores)

½ cup of water

juice of 4 limes or more to taste

2 tbsp chopped cilantro

salt and black pepper, to taste

Preparation:

Add the stock, ginger, lime leaves and sweet potatoes to a large saucepan or stock pot over medium – high heat. Bring to a boil, then reduce to medium – low heat and simmer for 20 – 25 minutes, or until the sweet potatoes are tender enough to easily pierce with a fork.

Remove the ginger and lime leaves and remove the soup from heat and blend until smooth, either with a blender or a hand held immersion mixer. Return the soup to the saucepan or stock pot and add the lime juice, coconut milk and water; mix well and season to taste with salt and pepper and cook on low heat until heated through. Serve hot topped with chopped cilantro.

Eggplant and Mushroom Curry

Number of servings: 4

Ingredients:

2 large eggplants

4 tomatoes, diced

¼ lb button mushrooms or crimini mushrooms, quartered

1/3 cup coconut milk

2 cloves of garlic, minced

2 green onions, trimmed and sliced thinly

1 tbsp coconut oil

1 Thai chili pepper, finely chopped

1 tbsp chopped cilantro

1 tsp cumin

1 tsp ground coriander

½ tsp turmeric

salt and black pepper, to taste

Preparation:

Start by preheating your oven to 400 F. Wrap the eggplants in foil after piercing them in a few places each with a fork. Once the oven is hot, place them in the oven and bake for 50 – 60 minutes. Remove the eggplants from the oven and allow them to cool until you can handle them without burning yourself. Once the eggplants are cool enough to work with safely, halve them lengthwise and remove the flesh with a spoon. Discard the skins and transfer the flesh to a bowl. Use a fork to break up any large pieces and set aside.

Heat the coconut oil in a large skillet over medium heat. When the oil is hot, add the garlic and sauté, stirring regularly, for about two minutes or until the garlic becomes fragrant. Add the mushrooms, green onion and Thai chili pepper and continue sautéing for another 5 minutes, stirring occasionally. Add the spices, stir well to mix and cook for another 2 – 3 minutes.

Add the tomatoes and simmer for an additional 5 – 7 minutes, or until the tomatoes soften. Add the eggplant, cilantro and coconut milk and continue cooking for another 10 minutes, stirring regularly to break up any remaining large pieces of eggplant and to allow the flavors to combine. Season the curry to taste with salt and black pepper. Serve hot over spaghetti squash or by itself.

Leek and Sweet Potato Soup

Number of servings: 6

Ingredients:

4 large sweet potatoes, cubed (peeling is optional)

2 large leeks, trimmed, sliced in rounds and thoroughly rinsed

4 cups chicken, beef or vegetable stock

1 (14 ounce) can of coconut milk

1 onion, diced

4 cloves of garlic, crushed

1 tbsp coconut oil or ghee

2 tsp cumin

salt and black pepper, to taste

Preparation:

Heat the coconut oil or ghee in a large saucepan over medium heat; when the oil is hot, add the onions and sauté for a few minutes, stirring occasionally until the onions start to turn translucent and soften. Add the leeks and garlic and sauté for another 3 – 5 minutes, until the leeks become tender. Add the cumin and mix well to combine, then add the cubed sweet potatoes and stock. Bring the mixture to a boil briefly and then reduce the heat to medium low. Simmer for 15 – 20 minutes, or until the sweet potatoes become tender.

Red Pepper Dip

Number of servings: 8 – 10

Ingredients:

1 (12 ounce) jar of roasted red peppers, drained

2 cups of walnuts or pecans

2 tbsp mayonnaise

2 tbsp olive oil (use extra virgin olive oil for this recipe, if you have it on hand)

juice of 1 lemon

½ tsp cumin

salt and black pepper, to taste

Preparation:

Add the walnuts or pecans to a food processor or blender and blend until they take on the texture of coarse bread crumbs. Add the mayonnaise, cumin and a little salt and black pepper and blend until well mixed. Add all of the remaining ingredients to your blender or food processor and blend until the mixture reaches your desired consistency (think hummus as far as texture goes). Taste and adjust the seasoning with salt, black pepper and lemon juice. You can serve this right away at room temperature or refrigerate it and serve chilled.

Roasted Beet and Walnut Salad

Number of servings: 4

Ingredients:

4 medium sized beets, scrubbed, ends and stems removed

½ cup chopped walnuts

2 tbsp olive oil (use extra virgin olive oil for this recipe, if you have it on hand)

2 tbsp balsamic vinegar

salt and black pepper, to taste

Preparation:

Preheat your oven to 400 F. Wrap the beets in aluminum foil; once the oven is preheated, place the beets in the oven and roast for about 1 hour, or until the beets are soft enough to pierce easily with a knife. When the beets are cooked, remove them from the oven and allow them to cool until they’re safe to handle.

Once the beets are cool enough to handle, remove them from the foil and peel while they’re still warm. You may want to wear latex gloves while you do this (if you’re using red beets) in order to prevent from staining your hands while you’re peeling the beets.

Cube the beets. Transfer to a bowl and add all of the remaining ingredients. Season to taste with salt and black pepper, toss well to coat and allow the beets to sit marinate in the dressing for at least a few minutes before serving. You can also refrigerate the salad for a few hours or overnight before serving in order to allow the flavors to blend.

Asparagus Salad

Number of servings: 4 – 6

Ingredients:

1 lb asparagus, trimmed

1 tbsp minced red onion

1 clove of garlic, minced

1 tbsp olive oil (use extra virgin olive oil for this recipe if you have it on hand)

4 tsp balsamic vinegar or red wine vinegar

salt and black pepper, to taste

Preparation:

Fill a medium sized saucepan halfway full of water and bring to a boil over high heat. Add the asparagus and boil for 3 minutes. Remove the asparagus from heat, drain and rinse under cold water right away to prevent the asparagus from continuing to cook. Pat the asparagus dry with a clean kitchen towel.

Mix together the oil and the balsamic or red wine vinegar. Toss the asparagus with the oil and vinegar and season to taste with salt and black pepper. Season the asparagus to taste with salt and black pepper and serve immediately at room temperature or refrigerate and serve chilled.

Butternut Squash with Thyme

Number of servings: 4

Ingredients:

1 large butternut squash, peeled, seeded and diced into 1/2” cubes

3 cloves of garlic, minced

2 tbsp coconut oil

1 tbsp fresh thyme

salt and black pepper, to taste

Preparation:

Heat a large skillet over medium heat. Once the skillet is hot, add the coconut oil. Add the cubed squash, garlic and thyme and stir well. Spread the ingredients out evenly in the skillet and cook for 3 – 5 minutes without stirring until the squash is slightly browned. Stir and cook again without stirring for another 5 minutes. Stir again, reduce the heat to medium – low, cover and cook for another 10 – 15 minutes, or until the squash is tender. Season to taste with salt and black pepper and serve hot.

Easy Collard Greens

Number of servings: 4

Ingredients:

1 large bunch of collard greens (about 1 lb) washed and patted dry, stems removed

1 small yellow or white onion, diced

3 cloves of garlic, minced

1 Roma tomato, diced

1 tbsp olive oil

salt and black pepper, to taste

Preparation:

Heat a large, heavy skillet over medium – high heat. Once the skillet is hot, add the olive oil. Add the onions and cook, stirring occasionally, until the onions begin to turn translucent. Add the garlic and tomatoes and collard greens and cook, stirring regularly, for another 8 – 10 minutes. Season to taste with salt and black pepper and serve hot.

Steamed Baby Carrots with Dill and Honey

Number of servings: 4 - 6

Ingredients:

4

1 lb baby carrots

1 tbsp honey

1 tbsp coconut oil

2 tbsp fresh dill, chopped finely (or 1 tbsp dried dill)

salt and black pepper, to taste

Preparation:

In a medium sized pot with a steamer basket, bring about 1” of water to a boil. Add the baby carrots to the steamer basket and cover the pot; steam for 15 – 20 minutes, or until the carrots become tender. Remove the carrots from the steamer, add to a bowl. Add the coconut oil, honey and dill and toss to coat. Season the carrots to taste with salt and black pepper and serve at once.

Roasted Cauliflower with Tahini Dressing

Number of servings: 4 – 6

Ingredients:

1 medium sized cauliflower, cored and cut into bite sized florets

½ cup tahini

½ cup water

juice of 1 lemon

2 tbsp olive oil

3 cloves of garlic, crushed

2 tsp cumin

½ tsp nutmeg

a pinch of paprika

½ tsp salt

½ tsp black pepper, or more to taste

Preparation:

Start by preheating your oven to 500 F. Add the cauliflower, olive oil, salt, black pepper and cumin to a large bowl and toss well to coat. Transfer the cauliflower to a baking sheet and spread evenly. Bake for 25 – 35 minutes, or until the cauliflower is tender and browned; stir a few times while baking.

While the cauliflower is in the oven, mix the tahini, water, crushed garlic, paprika and lemon juice in a bowl. Add a little salt and black pepper to taste. Serve the cauliflower hot or cool to room temperature and serve with the tahini sauce.

Fennel and Carrots

Number of servings: 6

Ingredients:

4 medium sized carrots

2 large bulbs of fennel

2 tbsp coconut oil

salt and black pepper, to taste

Preparation:

Slice the carrots and fennel ¼” to ½” thick. Heat the coconut oil over medium heat in a large skillet. Once the oil is hot, add the vegetables and sauté, stirring occasionally, until the carrots and fennel are tender, about 5- 7 minutes. Season to taste with salt and black pepper and serve.

Kale with Pine Nuts

Number of servings: 4 – 6

Ingredients:

1 lb kale, stems removed and coarsely chopped

2 cloves of garlic, crushed

2 tbsp pine nuts, lightly toasted (you can do this in a dry skillet over medium heat)

1 tbsp olive oil

juice of 1 lemon

salt and black pepper, to taste

Preparation:

Heat the oil in a large, heavy skillet over medium heat. When the oil is hot, add the garlic and cook, stirring occasionally for about 1 minute or until the garlic becomes fragrant. Add the kale and sauté, stirring occasionally, for about 10 minutes or until the kale is tender. Remove from heat, transfer to a serving bowl and add the lemon juice and salt and pepper to taste. Toss to mix and serve, topped with a sprinkling of toasted pine nuts.

Breakfast

Banana – Walnut Muffins

Number of servings: varies (about 6)

Ingredients:

2 bananas

3 eggs

3 dates, pitted

½ cup chopped walnuts, toasted (you can toast the walnuts in a dry skillet over medium heat)

½ cup sugar

¼ cup coconut flour

¼ cup coconut oil

½ tsp baking soda

¼ tsp salt

Preparation:

Preheat your oven to 350 F. Add the bananas, eggs, oil, pitted dates to a food processor and blend until combined. Next, add the coconut flour, baking soda and salt and blend until smooth. Stir in the walnuts. Divide the batter among lined muffin tins and bake for 20 – 25 minutes, or until the tops are browned. Remove from the oven and allow to cool to room temperature before serving.

Eggs with Kale

Number of servings: 2

Ingredients:

4 large eggs

4 kale leaves

a little olive oil for frying

a pinch of salt

black pepper, to taste

Preparation:

Add the kale, eggs and salt to a blender and blend on high speed until smooth while you heat a little olive oil in a skillet over medium heat. Once the oil is hot, pour the egg and kale mixture into the skillet and cook for a minute, then scramble; continue cooking the eggs until they’re as done as you prefer them. Serve at once.

Almond Pancakes

Number of servings: 4 – 6 (makes about 18 silver dollar pancakes)

Ingredients:

1 ½ cups almond flour

3 large eggs

2 tbsp honey

1 tbsp water

1 tbsp vanilla extract

¼ tsp baking soda

¼ tsp salt

a little coconut oil, for frying

Preparation:

Add the eggs, water, honey and vanilla extract to a large bowl and whisk to combine. Add the almond flour, baking soda and salt and mix well.

Heat a little coconut oil in a skillet over medium heat. Once the oil is hot, add 1 tbsp of batter per pancake to the skillet. Cook until the tops stop bubbling and flip, then cook the other side. Continue cooking until the batter is used up, adding additional coconut oil to the skillet as needed. Transfer the cooked pancakes to a plate and cover to keep warm until you’re ready to serve.

Spinach Quiche

Number of servings: 4

Ingredients:

6 large eggs

2 cups baby spinach leaves, chopped

½ of a small red onion, diced

1 clove of garlic, minced

½ cup of coconut milk

½ tsp baking powder

salt and black pepper, to taste

Preparation:

Start by preheating your oven to 350 F. While the oven is heating, whisk together the coconut milk and eggs in a large bowl. Add the remaining ingredients, whisking well to combine. Lightly oil a 9” pie dish and pour in the egg mixture. Place the quiche in the oven and bake for about half an hour or until the quiche is cooked through at the center. Remove from the oven, allow to rest for a few minutes, slice and serve.

Cucumber – Blueberry Smoothie

Number of servings: 2 – 4, depending on serving size

Ingredients:

2 large cucumbers, peeled and diced

1 cup frozen blueberries

1 cup of coconut milk

juice of 1 lemon or lime

Preparation:

This is perhaps the easiest recipe in the entire book. Just put all of the ingredients in a blender, blend until smooth and serve.

Cranberry – Almond Bread

Number of servings: varies

Ingredients:

3 large eggs

¾ cup almond butter

½ cup dried cranberries

¼ cup dried apricots, chopped

¼ cup pumpkin seeds

¼ cup sesame seeds

¼ cup sunflower seeds

¼ cup sliced almonds, plus a little extra for topping

¼ cup arrowroot powder

2 tbsp olive oil, plus a little extra for greasing the pan

1 tsp salt

¼ tsp baking soda

a little almond flour, for dusting

Preparation:

Preheat your oven to 350 F. Add the oil, eggs and almond butter to a large bowl and blend until smooth with a hand blender or egg beater. In a separate, small bowl, mix together the arrowroot powder, salt and baking soda; add the arrowroot mixture to the wet ingredients and mix until well combined. Stir in the dried fruits, seeds and nuts.

Oil a loaf pan with olive oil and dust with a little almond flour. Pour the batter into the prepared loaf pan and sprinkle with sliced almonds. Place the pan in the oven and bake for 45 – 50 minutes, or until a knife inserted into the center of the loaf comes out clean. Remove the loaf from the oven and allow to cool for at least one hour before slicing and serving.

Irish Soda Bread

Number of servings: varies

Ingredients:

3 cups almond flour

2 eggs

½ cup raisins

2 tbsp honey

2 tbsp apple cider vinegar

1 ½ tsp baking soda

¼ tsp baking soda

a pinch of caraway seeds

Preparation:

Preheat your oven to 350 F. Combine the almond flour, raisins, salt and baking soda in a large bowl and mix well. In a separate, smaller bowl, whisk together the eggs, honey and vinegar. Add the wet ingredients to the dry ingredients and mix well.

Transfer the dough to a piece of parchment paper and shape into a roughly 8” circular loaf. Score the top of the loaf with a serrated knife in a cross pattern. Sprinkle the top with caraway seeds. Transfer the loaf (still on the parchment paper) to a baking sheet and bake for 20 minutes. Turn off the heat, but leave the loaf in the oven for another 10 minutes before removing. Allow the soda bread to cool for at least 30 minutes. Slice and serve with butter and/or preserves.

Desserts

Chocolate - Avocado Mousse

Number of servings: 8

Ingredients:

The mousse:

4 ripe avocados, peeled and seeded

10 dates, pitted

4 tbsp honey

2 tbsp cacao powder

½ cup pomegranate seeds

The crust:

1 ½ cups walnuts

2 tbsp maple syrup

a pinch of salt

Preparation:

The crust will take longer to make, so start with this part. Add the walnuts to a food processor and grind into small pieces. Add the salt and maple syrup until it forms a coarse dough-like consistency. Add about 2 tbsp of the mixture to 8 ramekins and press into the bottom to form a crust. Transfer the ramekins to the refrigerator to allow the crust to harden.

Place the avocadoes in a food processor, along with the dates, cacao powder and honey. Process the ingredients until completely they are completely smooth. Transfer the mouse into a piping bag (you can make your own by adding the mousse to a ziplock bag and cutting off one corner).

Remove the ramekins from the refrigerator and pipe the mousse into the ramekins. Return the ramekins to the refrigerator and chill for at least 1 hour. Serve cold, garnished with pomegranate seeds.

Chocolate – Cranberry Pie

Number of servings: 6 - 8

Ingredients:

The crust:

2 cups almond flour

1 egg

2 tbsp coconut oil

½ tsp salt

The filling and toppings:

1 lb frozen cranberries (about 2 cups)

½ cup coconut milk

8 ounces dark chocolate (70% cocoa)

½ cup sugar

Preparation:

Start by preheating your oven to 375 F while you make the crust. Add all of the ingredients to a blender and process until they form a crumbly dough (much like traditional pastry dough). Lightly grease a 9” pie dish and transfer the dough into the prepared dish. Use your hands to press the dough evenly over the bottom of the pie dish.

Place the crust in the oven and bake for about 15 minutes, or until it turns golden brown and flaky. Remove the crust from the oven and allow it to cool to room temperature.

You can start making the filling while the crust bakes. Pour the coconut milk into a small saucepan and bring to a boil over medium – high heat. Once it reaches a boil, remove from heat at once and add the chocolate and 1/4 cup of sugar. Stir continuously until the chocolate melts completely and is combined with the coconut milk. Pour the filling into the cooled pie shell and transfer the pie to the refrigerator. Chill for at least 2 hours and for as long as 24 hours to allow the filling to solidify.

Preheat your oven to 375 F. Once the oven is hot, spread the cranberries on a baking sheet, sprinkle with ¼ cup of sugar and bake for about 10 minutes, stirring once or twice to prevent them from sticking. When the cranberries are soft and starting to blister, remove from heat and transfer them to a bowl. Refrigerate the cranberries for at least 1 hour. Spoon the cooled cranberries on top of the pie, slice and serve.

Paleo Style Coconut Cream Pie

Number of servings: 6 – 8

Ingredients:

The crust:

3 large eggs

2 ounces dark chocolate (85% - 90% cacao)

¾ cup coconut flour

½ cup coconut flakes

¼ cup coconut oil

2 tbsp cold water (or more, if necessary)

2 tbsp coconut sugar (or sugar, if you can’t find coconut sugar)

1 tsp vanilla extract

¼ tsp baking soda

¼ tsp salt

The filling:

4 egg yolks from large eggs

2 cans (14 ounces) coconut milk

2/3 cup creamed coconut

2/3 cup coconut sugar (or sugar, if you can’t find coconut sugar)

9 tbsp arrowroot powder

1 tsp vanilla extract

¼ tsp salt

The topping:

½ cup coconut flakes

dark chocolate shavings

Preparation:

Preheat your oven to 325 F. Add the coconut flakes and coconut flour to a food processor and pulse until thoroughly combined. Whisk together the coconut oil, eggs, salt, coconut sugar, vanilla extract and baking soda in a medium sized bowl. Add the egg mixture to the dry ingredients in the food processor and pulse until the mixture forms a crumbly, pastry dough – like mixture. Add the water very slowly until the dough comes together and is slightly moist.

Spread the dough with your hands in a 9” pie dish to form a crust. Place in the oven and bake the crust for 15 minutes, or until it is golden brown. Remove from the oven and allow it to cool completely. Melt the chocolate in a microwave or in a double boiler. Brush the cooled pie shell with melted chocolate. Transfer the pie shell to the refrigerator to allow the chocolate to harden.

Add ice cubes and cold water to a large bowl and set it aside. In a medium sized bowl, whisk the egg yolks and set aside. Add the coconut milk, creamed coconut, coconut sugar, salt and vanilla extract to a saucepan and bring to a simmer. Cook for about 10 minutes, whisking constantly to prevent separation. The mixture will thicken as it cooks. Whisk ¼ of the coconut milk mixture into the egg yolks, then add the remainder of the mixture and whisk well to combine.

Return the coconut milk and egg mixture to the saucepan and cook over medium- high heat, whisking constantly until it thickens and bubbles start to form in the center of the custard (about 10 minutes). Pour the custard into a medium sized bowl and transfer the bowl into the ice bath. Allow the custard to cool for 30 – 40 minutes, whisking occasionally. Add the arrowroot powder and whisk until combined and slightly thickened. Place a sheet of plastic wrap on the surface of the custard (this will prevent a skin from forming on your custard) and transfer to the refrigerator. Chill for at least 4 hours and for as long as 24 hours to allow the custard to thicken.

Toast the coconut flakes in a dry skillet over medium heat, stirring occasionally and set aside. Remove the pie shell from the refrigerator and fill with the custard, using a spatula to spread it evenly. Return the pie to the refrigerator and chill for at least 3 hours. Garnish with toasted coconut flakes and dark chocolate shavings, slice and serve.

Pineapple – Coconut Frozen Custard

Number of servings: varies depending on serving sizes

Ingredients:

¾ cup finely chopped fresh pineapple

1 (14 ounce) can coconut milk

4 egg yolks

¼ cup pineapple juice

3 tbsp honey

1 tbsp vanilla extract

Preparation:

Note: You’ll need an ice cream maker to make this recipe.

Add the pineapple juice, coconut milk, vanilla extract and honey to a medium sized saucepan and bring to a simmer over medium – low heat.

While the coconut milk and pineapple juice mixture is heating, whisk the egg yolks in a small bowl until they’re frothy. Pour ¼ of the hot coconut milk and pineapple juice mixture into the eggs, whisking as you add it in. Pour this mixture into the saucepan and whisk to combine. Return the mixture to a simmer, whisking constantly until the mixture thickens slightly – this will take about 5 minutes.

Transfer to a bowl and refrigerate until cool. Once the mixture is cooled, pour into an electric ice cream maker and proceed according to the manufacturer’s directions. A few minutes before it’s done, add the chopped pineapple. When the machine completes the process, you can eat your frozen custard right away, but it will be fairly soft. For a harder ice cream, freeze the custard for a few hours before serving.

About the Recipes Contained in this Book

These recipes were selected to be suitable for the diet and lifestyle discussed in this book. Although we create our own recipes, we also do like to give credit to the amazing chefs who inspired our work. Some recipes may be adapted from other popular recipes on the internet or other sources. We would like to give credit and thanks for this.

The book presents our favorites and the recipes we feel fit the topic best in order to provide the highest quality experience for our highly valued readers.

Paleo Cookbook Conclusion

There’s no getting around the fact that like any kind of diet, the Paleo diet does limit what you can eat in certain ways – but as you can see from the wide variety of recipes in this cookbook, you definitely don’t have to feel deprived when you take up this diet. However, there are some very important differences between this and the fad diets which seem to come and go in a matter of weeks or months.

Unlike fad diets, the Paleo diet isn’t just a diet; it’s a lifestyle which ideally incorporates diet and exercise into a harmonious whole which leads to better health and meals which are every bit as delicious – if not more so – than anything you were eating before. In fact, many of the recipes here are simply healthier variations on dishes which you already enjoy. Once you get used to living without processed foods and going light on the dairy and sugar, you won’t miss eating a conventional modern diet one bit!

Using the recipes and ideas found in this book as a sort of template, you can and should feel free to experiment in the kitchen. Substitute grains with healthier choices like spaghetti squash or zucchini noodles for pasta and almond flour for wheat flour, reduce the amount of sugar you eat and wherever possible, replace it with honey or maple syrup and you’ll be well on your way to coming up with some new, Paleo-friendly, healthy and most important of all, delicious culinary creations of your very own. There are only a few rules in the Paleo diet and aside from these, your imagination is the only limit to what you can come up with!

Section 2: Gluten Free Cookbook

Gluten Free -- By Chance or By Choice -- A Healthier Diet

Gluten Free diets are typically entered into by necessity, not by chance. That doesn't mean, however, that there are no real benefits to making the choice to go gluten free. In fact, for those who are considering a diet that may help to lower their cholesterol and make other positive, long-term health changes, going gluten free has some potential health benefits that may not have been considered.

Going gluten free has become a fairly popular new trend. You might even consider it to be one of those diet "fads" that hit the magazine and book shelves every few years. The difference is that most fads are not healthy and really don't help a great deal. This fad--which is not really a fad--is being seen to increase the energy and to improve the overall good health of many people who use it.

Celebrities such as Gwyneth Paltrow and Chelsea Clinton are finding that gluten free works for them, and it can work for you too. It's quite likely that you're seeing more and more gluten free products hitting the supermarket shelves recently. For those who have no food allergies and aren't concerned with gluten in their diet, going gluten free is something you probably haven't explored very carefully. The reason for the growing number of gluten free foods is that many people have explored gluten free and found that even if they don’t' have to utilize the diet, it's much healthier--quite like the paleo diets which are so popular.

What is Gluten?

Gluten is a kind of protein that is part of grains and cereal products such as wheat. It tends To make bread and foods elastic, or chewy tasting. It keeps food from being "sticky." Gluten is found in flour products of wheat, but more, it is also found in other grains.

There are such a wide range of people who have a problem with gluten that it is considered to be one of the big 8 which are mandated to be listed on food packaging. If you have a gluten intolerance or allergy, going gluten free for you isn't a choice, it's a necessity and you need To make sure that you don't accidentally take in gluten in some form by mistake.

Become an expert at reading the packaging and finding out precisely what is in the product and not just that, what it has come into contact with so that you know your products are gluten free.

People who have certain food allergies or disease processes such as Celiac disease may not be able to tolerate even a tiny amount of gluten in their diet. One of the most common questions to be found among those who are newly diagnosed with Celiac is what they can and cannot eat. Take that a step further and realize that not only edible products have gluten, but many inedible ones do as well. Be very careful to wash your hands after using some soaps, lotions and even pet foods as these have nominal amounts of gluten in them which could be transferred to your food if you don't wash carefully after using them.

Advantages of Going Gluten Free.

Doctors and naturalists have taken a good look at gluten free diets recently and found that gluten free can help to improve the overall good health of even those who are not suffering from a gluten allergy.

It can help to improve your serum cholesterol level, may also promote better digestion, and might even increase your energy, particularly if you may be suffering from a gluten allergy or intolerance. The reason for this is not that gluten itself is particularly unhealthy. Many of the foods which are made from gluten or with gluten incorporated into them tend to be less healthy than those which do not contain it.

Gluten Free Cooking

Gluten free foods impose some big challenges. It makes it hard to enjoy foods that you may have eaten your entire life, but with a little work, you can make those recipes your own and in many cases, you'll be surprised at what foods are out there are naturally gluten free.

For example, a vanilla milkshake made with all natural ice cream is normally gluten free. Fresh strawberries, spinach, fruits of nearly all types and vegetables are gluten free naturally.

Even many of your favorite snack foods will be gluten free. Potato chips and most corn chips which are fried or baked in corn oil or soybean oil are gluten free. Check the packaging, but most are baked or fried using heart healthy methods and so are gluten free without any help from you. While these are not the ideal snacks, they are able to be eaten in moderation.

While it may be moderately frustrating at first trying to replace things like cake flour and find ways To make pasta and cookies, the more you look at gluten free meals, the more you'll find that you can create nearly any recipe that you like with gluten free foods and emulate most any recipe that you'll find with common sense and a bit of skill in substitution.

Take a look your new diet and approach it with the attitude of exploring new things, a challenge rather than a chore and you'll find that in no time, you and your family have really conquered the world of gluten free cooking. You may even find that you enjoy cooking more and that eating is more fun, better tasting, and healthier by far than those which incorporate the very sticky gluten filled processed foods that you were accustomed to.

Which Foods Would Be Eliminated in a Gluten Free Diet?

In many cases, the foods which are not healthy for you anyway, particularly processed foods would be missing from your diet. Foods such as white bread, white crackers and other processed wheat products are going to be eliminated from your diet. Noodles of many types are foods which won’t be allowed to be eaten, but they can be replaced with rice noodles and other forms of pasta which are healthy and tasty.

The problem is that many people like the taste of these foods, and don't consider the many unhealthy components that are part of them. Foods which are processed such as supermarket breads and pastries contain not just gluten, but unhealthy fats, many preservatives, and other chemicals that are higher in disease promoting ingredients.

What Makes Gluten Free a Good Choice?

Studies show that eating a low gluten or gluten free diet can lower your risk of some disease processes such as heart disease, certain types of cancer, type 2 diabetes, and many other long term health conditions. Your diet would be richer in fruits and vegetables and would quite likely contain many more foods that offer positive health benefits and a higher level of vitamins, phytonutrients, and antioxidants.

Making Gluten-Free Work for You

Every year more and more people are diagnosed with celiac disease. They are required to eat a gluten free diet. You perhaps are not required to go gluten free, but the health benefits of doing so are nothing short of amazing.  Even if you do not have celiac disease or an allergy to gluten which compels you to avoid oats, wheat, rye and malt, if you follow the gluten free diet even loosely, you may find that you feel better, that your skin is much clearer, and that  you may have a lower incidence of heartburn, fatigue, and cramping.

The poor vitamin absorption that takes place in Celiac disease can make the person who suffers from this disease feel very unwell, have side effects of loose stool and even depression. It is imperative to stay within the dietary restrictions which have been given to you and to understand why you have those restrictions.

Basing your diet on a gluten free approach may be a good idea, but for the Celiac sufferer, it’s something that is non-optional. The very strict limitations that apply to the celiac sufferer would not apply to those who are making a choice to go gluten-free, but sticking as closely as you can to the gluten-free approach will improve your health by removing most of the high fats and fried foods that we should quite likely be avoiding anyway. It can be a genuinely healthy way to eat, improving your serum cholesterol and your energy. It's not necessary to be as strict with yourself, such as avoiding malt flavors, when you are not genuinely restricted, but staying close to the diet so far as main meal ingredients will be beneficial for your entire family.

Gluten Intolerance and Allergies

Today for whatever reason, many people are actively allergic to gluten, to wheat and to other components of wheat. The numbers of these people grow continuously every year. It is particularly difficult in the case of children to limit gluten in the diet. If their allergic reaction is bad enough, the reaction can be devastating and foods which have gluten must be completely eliminated. Using rice noodles and gluten free foods is an imperative, not a choice. In addition, some diseases exist which require that people who suffer from them do not have gluten of any type as part of their diet. This means that not only wheat, but other foods which contain gluten must be eliminated from the diet.

Celiac is a serious illness with real consequences if the sufferer does not eliminate gluten. Keep in mind that making the choice to go gluten free means that you can be a little more lenient with yourself. You may eat foods such as soy sauce and other things that are not available to the sufferer of celiac or gluten intolerance. To that end, our book contains only recipes that are strictly and completely gluten free in order to be useful to the user who has chosen to go gluten free, as well as to the celiac client, who has a need to follow a strict gluten free method of eating.

What Are You Giving Up?

One of the first comments that people make when considering a gluten free diet is that they won't be able to enjoy desserts and other things that they are accustomed to and simply want on an occasional basis. The fact is that some things will be off limits, specifically processed pastries and that type of foods. That doesn't mean that there is nothing to replace it.

Eliminating gluten from your diet does not mean sacrificing taste. In fact, quite the opposite. Many of the things that you eat on a gluten free diet will be sweet treats that you make yourself. They won't incorporate high fat and gluten, of course, but they will incorporate fresh fruits, even cocoa in some cases, so you won't lose your chocolate or some of the other foods that you love. They can be eaten sparingly and when created with the correct ingredients don't add gluten or even a high amount of empty calories to your meals.

Gluten Free foods don't have to be lacking in taste or fiber. Here are some wonderful examples of what can be done with gluten free cooking, listed for you in sections.

Main Dish Gluten Free Recipes.

Main dish recipes are one of the most difficult to accomplish without any gluten but with a little imagination and creativity, you can come up with some wonderful meals that are gluten free and have incredible taste and appeal. Some perfect examples of gluten free main dish recipes include these, which are all created for the person who really has to have no gluten at all incorporated into their diet.

Lamb with Yams and Apples

This is completely gluten free and offers great taste as well as ample nutrition. The pairing of apples and yams offers a little sweetness to the pork as well as keeping it moist.

You will need:

- 1/4 cup dark brown sugar

- 5 tablespoons butter, melted

- 1 tsp vinegar

- 1 tsp salt

- 1/2 tsp granulated garlic

- 2 apples, cored and sliced

- 2 sweet potatoes, peeled and sliced

- 2 chops, preferably the tenderloin style

To make:

Preheat oven to 400 degrees Fahrenheit.

Mix the sugar, the butter the vinegar and the spices.

Keep about a tablespoon of the butter mix and set it aside.

Add the apple and sweet potato to your brown sugar mix and coat them.

Place the apples and potatoes in a roasting pan and cover with foil. Bake for twenty minutes.

Meanwhile lightly brown the lamb in the remaining butter mix.

Remove the potato and apple mixture from the oven and add the lamb over the top of the mix.

Replace the dish in the oven and bake it for approximately 40 minutes until a meat thermometer shows that the lamb is cooked.

Cheesy Mexican Chicken

Cheesy chicken becomes an instant favorite when you create it combined with cheese. Low in fat and high in nutrients, chicken is a favorite food for about half the world. This has a bit of a bite to it, with the chili peppers and tomato added

You will need:

- 2 tablespoon of olive oil

- 1 can diced tomatoes

- 1/2 teaspoon sea salt

- fresh ground pepper

- 1/2 cup finely chopped green onion

- 1 chopped clove of garlic

- 1 tsp chopped fresh cilantro

- 1 can diced green chilies

- 1 can black beans

- 1/3 cup Colby jack cheese

- 2 cups cooked white rice

To make:

Chop the chicken into cubes and brown in the olive oil, sprinkling with the sea salt and pepper.

Add the remaining ingredients, excluding the cheese.

Allow to cook on the stove top on low heat for approximately 40 minutes, until chicken is thoroughly cooked and tender.

Serve over white rice, topped with shredded Colby jack cheese.

Broiled Steak Salad

Broiled steak offers a chance for a great deal of the fat from the meat to leak into the broiler tray below, while not using the grilling that has been shown to cause some health considerations. Broiling meat and adding it to the wide array of greens and fresh vegetables ends up with a healthy and delicious meal that is gluten free and oh-so delicious.

You will need:

- 4 tablespoons of olive oil

- 6 teaspoons of apple cider vinegar

- 1 teaspoon fresh cilantro, chopped

- 2 tablespoons of fresh parsley, finely chopped

- 1 bell pepper sliced in strips

- 3 finely chopped green onions

- 1 clove garlic, minced

- 2 Roma or other meaty tomato, diced

- salt and pepper to taste.

- 2 cups romaine lettuce

- 2 cups iceberg lettuce

- 2 cups baby spinach

- 1/2 cup raw mushrooms

- 1/4 cup part skim mozzarella cheese

- 2 sirloin or Delmonico steaks

To make:

Take one quarter of the garlic, and rub steaks.

Salt and pepper steaks to taste, and place below the broiler.

Allow steaks to broil turning once until cooked to your taste.

Tear greens, mix and set aside.

Combine remaining ingredients and set aside.

Remove steaks from the broiler and cut into strips about half an inch wide

Place greens into salad plates and top with strips of the steak.

Sprinkle with grated mozzarella

Drizzle the vegetable dressing over the steak and the salad greens till coated. Serve warm.

Hearty Steak and Cheese Soup

Steak soup is a hearty way to end the day and perfect for those cooler autumn or winter days. If you're ready for a warm ending to the day, you can add the veggies and meats to your crock pot and leave on low heat for about 6 hours and your soup will be ready for you when you arrive home after work.

Fresh raw vegetables are the best that you can get and will give your soup a wonderful flavor, but in the event that your raw veggies are off season, frozen vegetables will work nearly as well and most of the time does not cause the nutrients to erode. If you're really hungry, consider adding some canned or dried beans to your soup To make it a bit more hearty and rib-sticking.

You will need:

- 2 lbs. stew meat or diced steak

- 2 quart cans of tomato juice

- 2 cups beef broth

- 1/4 cup frozen corn

- 1/3 cup chopped green onion

- 1/3 cup chopped celery hearts

- 1 cup halved baby carrots

- 1 cup diced potatoes

- 1 cup tomatoes diced

- 1 cup whole green beans-raw

- 2 tsp.  Sea salt

- freshly ground black pepper

- 1 clove garlic-finely chopped

- 1/2 cup chopped green pepper

- 1 cup shredded cheddar or Colby Jack cheese to top the soup.

To make:

Into 1 qt. of water put beef and boil for 1 hour on medium heat.

For a hearty, substantial soup, cut up the meat in small pieces and add salt and pepper to taste.

Add tomatoes, tomato juice, onions and celery. Also add other vegetables, such as diced potatoes, carrots, string beans, corn, peas, cabbage or chopped peppers.

Boil until all vegetables are tender.

Serve topped with shredded cheddar and then broil it for just a moment To make the cheese bubbly.

Beef and Broccoli

One of the favorite Chinese foods which can be created is the beef and broccoli that we all eat on our forays out to the Chinese restaurant. This recipe can be made gluten free and also a bit healthier by the removal of a few things and the addition of another set. Keeping your foods heart healthy as well as gluten free means not using some of the traditional Chinese food inclusions such as monosodium glutamate, but in many cases, with the right spices, you're not even going to miss it.

It typically comes as a surprise to people that soy sauce is not gluten free traditionally. Soy sauce does tend to have wheat in it, but you can get around that with several brands of soy sauce that are fermented naturally and do not include gluten. The gluten free soy sauce has the same great taste that you'd come to expect. While we did name a brand that we know to be gluten free, bear in mind that there are others and this is simply a guideline.

You will need:

1 pound lean beef, sliced thinly into bite-sized pieces.

Marinade for Beef:

- 1 egg

- 1/3 tsp salt

- 1 Tbsp stock

- 1 Tbsp cornstarch (corn flour)

- 2 Tbsp water

Remaining

Ingredients:

- 1 1/2 Tbsp sunflower oil

- 1 16 ounce bag of broccoli,

- 1 cup sunflower oil

- 2 Tbsp Kikkoman Gluten-Free Soy Sauce

- 1 Tbsp sugar

- a few drops of sesame oil

- 2 cloves garlic, crushed

- 1/2 cup chicken broth

- 2 Tbsp cornstarch

To make:

Slice your beef into tiny pieces and add it to the marinade. Marinate the beef for at least half hour before adding the 1 1/2 tablespoons of oil to beef, mixing it all in and marinating your beef for another half hour.

While the beef is getting ready in the marinade, you'll be using that time to prepare the vegetables.

Heat a wok or a heavy pot and add 1 cup of oil.  Stir fry the beef and remove it, setting it aside on another plate. Drain the oil and wipe it clean of oil. Add one half cup of water to your pot and bring it to a boil, adding the broccoli to it. Cover and cook the broccoli after coming to a boil for about 5 minutes.  Drain and remove the broccoli.

Heat the pan or wok with about 2 tablespoons of oil. Add the garlic and fry lightly. Add the veggies, the beef and mix them thoroughly. In the center of the pan, make a well of sorts and add all of the ingredients for the sauce. Stir the cornstarch into a tablespoon of water and use this to thicken your broth.  Mix the sauce together with the other ingredients and serve hot accompanied by rice if you like.

Curried Chicken and Mango Summer Salad

Not only gorgeous because of the color, it's light and easy to accomplish for a summer meal. The main things which require any cooking are the chicken which can easily be broiled or grilled, keeping the kitchen heat to a minimum. Adding the mango to the meal makes it colorful and pretty, as well as lowering the calories and adding some phytonutrients. The yogurt adds a good dose of probiotics to your meal and all in all, this is one of the more healthy summertime quick meals you're going to find.

You will need:

- 3/4 cup plain Greek yogurt

- Juice of one half lime

- 2 teaspoons clover honey

- 1 teaspoon curry

- 1/8 teaspoon sea salt

- 1/8 teaspoon freshly ground pepper

- 2 cups cooked broiled chicken, cut into bite sized pieces

- 1 cup mango peeled and cubed

- About 10 leaves of Romaine lettuce

To make the salad:

Combine the first six ingredients in the list into a small bowl and stir it all really well.

Add the chicken and mango pieces and toss to coat.

On a salad plate, layer several leaves of crunchy Romaine.

Spoon the mango chicken mixture onto the top of the lettuce leaves and add a few pieces of chopped celery or cucumber for pretty and for crunch.

This delicious summer salad is also low in fat, low in calories and incorporates all of the health benefits that yogurt and mango have to offer.

Health Challenges in Our World

In the world today, some of the biggest challenges to our health include heart disease, stroke, Alzheimer’s, cancer, and type 2 diabetes. Many of these things can be warded off if our diet becomes healthier and a little more natural. That means removing high fat foods, some of which are also high in gluten and replacing those foods with more natural foods such as fruits, vegetables and flour which is made of healthier ingredients. Whole grain foods are healthy in and of themselves, but once processed, contain additives which can be cancer-causing and high in fat.

Eliminating some of those foods can help To make a very positive change in your lifestyle and in your health. It may promote long term weight loss and change your life for the better. Adding more raw vegetables and even cooked or steamed will add further benefits to your long term good health.

Side Dishes and Vegetables

Vegetables are a very healthy part of your diet. So far as possible eating your vegetables raw is usually preferable in order to keep the nutrients sound. Many of the vitamins and minerals do not stay well during cooking or storage, with some being very unstable.

While there are exceptions to this rule, which will be named later, for the most part, keeping your vegetables raw will keep them more nutritious. Side dishes and salads are a very healthy part of your diet, combating some kinds of cancer as well as adding phytonutrients to your diet.

Winter Squash in Brown Butter and Parsley

Since this side-dish is prepared on the stovetop, it is especially nice for Thanksgiving and Christmas, when oven space always seems to be limited.

You will need:

- 1 ½  pounds winter squash, peeled, seeded, and cut into ½ inch cubes. (Acorn, or Butternut squash work well.)

- 4 Tbsp real butter

- 1 ½ Tbsp chopped, fresh parsley

- ¼ tsp salt

- ¼ tsp freshly ground black pepper

- 1 Tbsp brown sugar (optional)

To make:

Place butter in a large skillet over medium heat, stirring frequently with a whisk.

Once melted, the butter will foam a little, subside, milk solids will form and become a honey brown color. At this time the butter will have a strong nutty smell. (It take just a few seconds for your browned butter to burn, if this happens, you'll need to start over.)

Once the butter is browned, remove pan from heat and stir in fresh parsley.

Add cubed squash to pan, and turn to coat pieces evenly with butter, return to medium heat.

Allow the squash to cook on on side until it is lightly browned. This usually takes a few minutes. Continue turning squash to evenly brown all sides.

Reduce heat to low, and cover. Let squash cook until fork tender, around ten minutes.

Add brown sugar, if desired, just before squash is done, and turn to distribute evenly.

Chinese Green Beans

We all love those delicious green beans that we get in the Chinese restaurant. The secret is the sesame oil in many cases, and you can make the same thing at home in a really short time. Using gluten free soy sauce, sesame oil and a few other ingredients, you can get all the taste that you want and absolutely none of the gluten that might be found in a restaurant offering. Try out this recipe for Chinese green beans and you may never have to find them at the restaurant again.

You will need:

- 1 pkg frozen green beans , one pound

- 1 tablespoon gluten free soy sauce

- 1 can gluten free chicken broth

- 1 bunch green onions, about six

- 2 cloves of garlic

- 1/4 tsp ground ginger

- 1 tsp sugar

- 1 tbsp sesame oil

To make:

In a 2-quart casserole dish, combine green beans and broth. Cover and microwave 4 minutes on high. Make sure that your dish is microwave safe and remove it with an oven mitt.

Meanwhile, chop the onion and mince garlic.

Into a small bowl, put the ginger, soy sauce and sugar.

Add scallion rings and garlic. Set aside. Remove green beans from microwave and uncover.

Pour sauce over beans and stir.

Add to the microwave again for approximately 3 minutes. Remove and ensure they are heated through. Stir in the sesame oil and serve immediately.

High Energy Breakfast Smoothie

Smoothies or breakfast shakes can be a very healthy way to start your day when you're in a hurry, as we all are in the morning. Getting a good dose of veggies and fruits in  a way that everyone can enjoy means that you start your day with a good breakfast, avoid all the gluten, not to mention the sugar, that you're going to get from a normal wheat-laden breakfast and you'll have the energy you need to face the morning.

You will need:

- One medium sized banana

- 1 slice fresh pineapple

- 1/4 cup fresh blueberries

- 1/4 cup sliced strawberries

- 1 cup skim milk

- 1 tablespoon honey

To make:

Simply combine all ingredients and blend till smooth in a high speed blender.

Heart Healthy Spinach Side Salad

Salad is a very healthy side dish and is almost always gluten free, depending on the dressing that you get. This side salad features some very heart healthy additions and also greens which have been chosen for their nutritional phytonutrients. Additionally the presence of lycopene in the tomatoes as well as the Omega fatty acids which are found in the sunflower seeds offers you a real boost to your health.

You will need:

- 2 Roma tomatoes-quartered in wedges

- 2 cups Romaine lettuce

- 2 cups baby spinach leaves

- 2 cups iceberg lettuce

- 2 chopped green onions

- 1 cucumber, sliced in thin slices

- 2 tablespoons sunflower seeds

For the dressing:

- One quarter cup olive oil

- One quarter cup red wine vinegar

- 1 clove garlic, finely chopped

- 1 teaspoon cilantro chopped

- 1 teaspoon parsley , finely chopped

To make:

Combine the dressing ingredients and set aside. Allow to come to room temperature.

Quarter tomatoes.

Slice cucumbers carefully.

Break up the greens and alternate layers in two salad bowls.

Lay several tomato and cucumber slices arranged on top of the greens.

Shake the dressing gently to mix all ingredients and drizzle over the top of the greens and tomatoes.

Sprinkle liberally with sunflower seed.

Note. Tomatoes are very healthy; chock full of a nutrient called lycopene. The lycopene is a very good “anti-cancer” booster, but it requires either being cooked or a small amount of oil to be absorbed well. The olive oil in this salad dressing is actually a booster that will help the tomatoes to offer even more health benefits.

Creamy Broccoli and Cauliflower Salad

The tastes of raw broccoli and cauliflower were just made for summer time. This is an amazing taste treat and is also remarkably healthy. Cruciferous vegetables such as broccoli and cauliflower are not only heart healthy but may actually combat cancer and are high in vitamin A.

As quickly as this salad can be created and  tasty as it is you may well find the perfect way to assure that your children will  eat their veggies even in the summer time. The creamy taste of the salad comes from the slight amount of sour cream, but if you’re concerned with calories, you’ll get the same taste from a low fat sour cream. In order to create this salad, a small amount of milk can be used to thin the dressing slightly if needed.

You will need:

- One head of broccoli- chopped (not the stems)

- One head of cauliflower, cored and chopped

- 1/2 pound of  precooked bacon,( about six slices) fried and chopped

- or crumbled

- 1/8 cup  green onion very finely chopped

- 1/2 cup frozen green peas, thawed, but not cooked

- 1/2 cup grated cheddar cheese

- 1 cup mayonnaise or  salad dressing

- 1/2 cup sour cream

To make:

Combine sour cream and Salad Dressing and thin slightly with milk till consistency of a thick salad dressing.

Combine all remaining ingredients and toss together in bowl.

Pour salad dressing over and toss lightly.

Allow to sit in refrigerator so that your flavors can begin to blend slightly before you serve the salad.

Hearty Summer Salad

Brunch or summertime meals can be difficult for those who are gluten intolerant or eat a gluten free diet. Cookouts often   mean that you're getting foods such as hamburgers which incorporate gluten laden ingredients and may also require buns. Gluten free can be a bit more difficult when trying to whip up a cool and easy summertime meal which doesn't require a lot of cooking.

This chickpea and black eyed pea salad is amazingly healthy and refreshing for those days when you just can't even look at the stove. High in protein and in fiber, you'll be well nourished while getting a break from the day to day cooking grind on those hot summer days.

You will need:

- 2 of the 15 oz. cans chickpeas

- 2 of the15 oz. cans black-eyed peas

- 2-15 oz. cans artichoke hearts

- 4 large tomatoes

- ½ large onion

- 3 large fresh garlic cloves

- ¼ cup olive oil

- ½ cup balsamic vinegar

- A few pinches parsley

- Fresh ground salt

- Pepper to taste

- 1/4 cup green olives

- 1/4 teaspoon dried basil

To make:

Drain the beans and add to a bowl.

Chop the artichoke hearts into 8 pieces each and add to the mixture.

Chop tomatoes or dice them into pieces.

Dice your onion and add to the mixture.

Crush the garlic and mince it very finely.

Drain olives and add to the mixture.

Chop the parsley finely.

Add the basil.

Mix your vinegar and olive oil To make a lovely topping.

Drizzle the dressing over the top.

Allow to cool in the refrigerator to blend your flavors for about an hour.

Appetizers and Snacks

It's difficult at times to find gluten free snacks and treats that you can serve at the afternoon Super Bowl Party or just for a quick snack. Most of the processed foods have come into contact with gluten in some way. If you're concerned about making sure that you're not going to be touched by a gluten product or you'd simply like to know how To make your own gluten free treats for a party, we've got a special section of snacks and appetizers for you to create.

Chicken wings are one of our favorite treats. If you're like us, the taste is great and a few of those delectable little bites are just right for an afternoon snack or a small finger food to be served up while you watch the big game.  Two different varieties of chicken wings, each of them gluten free are offered here.

Our Chicken Wing recipes have it all. Great taste, lower fat, and just the right amount of heat.

Garlic and Parmesan Chicken Wings

You will need:

- One small can parmesan cheese (8 ounces)

- 1 teaspoon garlic powder

- 2 teaspoons sea salt, ground finely

- 1 stick margarine

- 1/2 teaspoon pepper

- 2 tablespoons corn meal

- 4 pounds chicken wings, cut up into pieces, with tips discarded

To make:

Preheat oven to 400 degrees

Place all ingredients except the margarine and chicken wings into a plastic zip lock bag

Shake to blend ingredients.

Lightly roll chicken wing into margarine and dip into the seasoning.

Place on foil lined cookie or baking sheet.

Sprinkle remaining seasonings over the top of your chicken wings and drizzle with margarine.

Bake at 400 until browned and completely done, approximately 30 minutes in preheated oven.

Test with meat thermometer to ensure proper temperature.

Hot and Spicy Chicken Wings

A little on the spicy side, you'll want to ensure that you have some milk or tomato juice on hand for those who may be affected by the heat in these.

You will need:

- 2 ounces of Louisiana hot sauce or hot pepper sauce

- 1/4 cup of ketchup

- 1/4 cup brown sugar

- 1 stick butter

- 1 teaspoon garlic powder

- sea salt grinder

- freshly ground pepper

To make:

Layer chicken wings on foil covered baking sheet.

Brush lightly with butter and season to taste with salt and pepper.

Mix the remaining ingredients together and thoroughly brush over chicken wings.

Bake at 400 approximately 30-40 minutes until done through.

Tips on Snackable Treats:

Did you know that the FDA of the United States considers that fruits which have been frozen are comparable in nutrition to those which are fresh and they allow frozen fruit to be labeled as fresh fruit and considered to be healthy. Frozen fruit is already washed and is ready to eat.

Fruit is naturally gluten free and the cleaning the prepping has already been done for you. To enjoy a fast To make treat, take several of your favorites and add them to a smoothie. The phytonutrients as well as the fiber are incredibly good for you, in some cases even helping to detox the body and to give you some amazing nutrients and health benefits. Many fruits actually help to fight cancers of various types and can be used to protect your long term health.

Fruit is gluten free in most cases and it's just plain good for you. Snack on some fresh fruit or even frozen in order to stave off hunger and get a fast and easy gluten free snack.

Gluten Free Conserves and Relishes

Sometimes it's difficult to buy things like cranberry sauce and various types of relish which are not gluten free or aren't guaranteed not to have come into contact with gluten on machinery. Making your own eliminates that risk and gives you a fresher and more delicious product. One of the hardest things to find is a relish that doesn't have additives or glutens such as you will find in many of the different processed relishes and conserves. It's easy to create your own from fresh fruits and vegetables as well as to add other ingredients which are healthy and natural. Why take a chance on the jarred or canned items when you can make your own very easily and in a relatively short amount of time.

Raw Salsa

Salsa is one of our favorite things. Having had some contact with other ethnic groups over time, we've found that most Hispanics do not use the kind of salsa that we do, but rather make it fresh and raw at nearly every meal. We became very accustomed to this kind of salsa and really prefer it to the jarred variety. This recipe for raw salsa is heart healthy, free of gluten and absolutely delicious.

Home Made Spicy Salsa

You will need:

- 6 Roma or other meaty tomatoes

- 6 green onions

- 2 cloves of garlic

- 1 jalapeno

- 1 can chopped green chilies

- Handful of chopped cilantro

- 1 chopped bell pepper

- 1 teaspoon fresh lime juice

- 1/4 teaspoon ground sea salt

- Dash of pepper

To make:

Chop the tomatoes into small squares.

Finely chop remaining ingredients except for the jalapeno and add to the mixture.

Determine how hot you would like your salsa to be. Add one quarter, one half or one full jalapeno, depending upon your preference for heat.

Remove the seeds and chop the pepper finely, adding the portion that you would like.

Refrigerate your salsa for about 2 hours to allow the flavors to blend nicely.

Cranberry Conserve

Cranberry conserve is an old style way to use cranberries. It's a great changeover from the old jellied cranberry sauce that many people serve at the holiday. In our house, there is no such thing as a cranberry sauce that comes from a can. The risk that some of these items have come in contact with gluten is one that we would prefer not to take.

While this is wonderful at the holidays, it's also a super addition to nearly any meal and tastes great when used on burgers for a fresh new style. This is an old Amish recipe which has been rewritten To make it a bit easier To make and to store.

You will need:

- 4 cups of fresh cranberries

- 2 large oranges-sliced

- 1 cup chopped raisins (* you may prefer the golden variety

- of raisins)

- 2 cups of water

- 3 cups pure cane sugar

- 1/2 cup chopped nuts (optional, and we normally omit

- these. If you know of anyone with a nut allergy, avoid them).

To make:

Slice the oranges and discard the seeds

Grind the fresh cranberries and oranges, in a blender or chopper

Transfer it to a heavy sauce pan and add the water.

Cook the fruit rather quickly on a higher fire, being careful to prevent scorching.

Add sugar and raisins. Cook the mix over medium to low heat, stirring the conserve very often, until it begins to thicken.

This freezes very well and can be kept in the refrigerator for up to 14 days.

Gluten Free Desserts -Yes, They Can be Healthy.

Healthy gluten free desserts are recipes are much sought after. In many cases, getting chocolate means that it is accompanied by other things that those who need to stay strictly gluten free cannot eat.   We can't stress enough that you are going to need to really review cans and ingredients to ensure that your cocoa and other items have not been made on shared equipment and in places where wheat or gluten is present in tiny amounts.

In many cases, although we're uncertain why it is so, the brand names will be made on shared equipment while those which are not major brands will be cleaner and less likely to have contaminants. Check every label carefully to ensure that your products are gluten free and have not had the chance of being contaminated by other products which may contain gluten.

Hot Chocolate Pudding.

Not only delicious, but also quite healthy with its touch of cocoa powder, containing phytonutrients that are actually proven to combat some types of cancer, your dessert will be luscious and nutritional, while at the same time being gluten free.

Hot Chocolate pudding is one of the most delicious desserts that you're going to find. It's easy To make and takes about 15 minutes from start to finish.

You will need:

- 2/3 cup pure cane sugar

- 2 tablespoons of corn starch

- pinch of salt

- 1 and 1/2 cups canned milk

- 1 and 1/2 cups water

- 4 egg yolks, slightly beaten

- 1/2 tsp. real vanilla

- 6 ounce bar of Hershey's Dark chocolate

- 1 tsp. Hershey's cocoa

To make:

Combine your sugar, the corn starch and the salt.

Adding about a fourth of a cup of milk, make a very smooth paste-like substance.

Add the remainder of the milk and your egg yolks, stirring til completely blended.

Put the pan over medium heat stirring constantly until it begins to thicken.

Pour into dessert cups and allow to set up about ten minutes.

Transfer into refrigerator or serve warm with a bit of cocoa sifted lightly over the top.

FAST and Easy Gluten Free Rice Pudding

Rice pudding, particularly warm rice pudding is a favorite of nearly everyone who tastes it. Topped with cinnamon it becomes a very healthy ending to your gluten free meal.

You will need:

- 4 egg yolks

- 2/3 cup granulated sugar

- 3 cups  of milk

- 2 tablespoons of corn starch

- 1/2  tsp. pure vanilla extract

- 1/4 cup raisins (optional)

- 3/4 cups of instant rice

- dash of cinnamon

To make the rice pudding:

Make the instant rice in the microwave according to package directions. When making it during the last minute of cooking drop in the raisins into the rice to steam and soften them.

In a saucepan, combine the cornstarch, the sugar, and the egg yolks.

Stir until smooth, adding a slight amount of milk as necessary to thin the mixture down to a smooth paste.

Add the remaining milk and stir to combine all ingredients.

Cook over low heat for approximately 12 minutes until the mixture thickens. Do not boil.

Remove from heat and allow cooling approximately 5 minutes.

Drain any remaining water from the rice and raisins.

Combine the rice with the pudding mixture and spoon into dessert dishes.

Dust the top with cinnamon if desired.

Chocolate Fondue Dessert

Dark chocolate has made some big news recently for the fact that it is one of the newest--and the most taste tempting heart healthy foods. Dark chocolate keeps more of the flavonoids than the other varieties. New research is telling us that dark chocolate with its flavonoid content can help to keep your heart healthy and to prevent some types of cardiovascular diseases. Fortunately dark chocolate, which is rich in flavonoids is not rich in gluten--and remains one of the most delicious foods that you can eat which is gluten free.

Obviously that doesn't mean that you can ignore the high calorie content and dash to the store to get yourself a ton of dark chocolate to the exclusion of other kinds of food, but it does mean that when eaten in moderation as part of a healthy diet, dark chocolate can help you to stay healthier in the long term.

Dark Chocolate Fondue

You will need:

- 12 ounces Dark Chocolate finely chopped

- 3/4 cup heavy Whipping Cream

- Fresh strawberries

- Fresh pineapple

- Fresh blueberries

- Sliced bananas

- Fresh sliced apples

To make:

Heat the whipping cream until very warm and drop the chocolate into the whipping cream.

Allow all chocolate to melt thoroughly and stir til smooth, but do not allow boiling.

Keep warm over a pot of warm water in a double boiler and using toothpicks or bamboo skewers and dip the fresh fruit into the chocolate pot.

Gluten Free Chocolate Cake

Also called by some, gluten free soufflé, this is one of the most decadent desserts that you will create which is gluten free. One taste and you're absolutely in love. Much more like a chocolate soufflé than it is a cake; the taste is out of this world. The cocoa adds some antioxidants to your dessert, keeping you healthier and helping to stave off some long term disease processes.

You will need:

- 2 sticks of butter (you must use real butter for this recipe, not margarine which is slightly more watery)

- 1/4 cup Hershey's unsweetened cocoa, plus one teaspoon for dusting the pan

- 8 ounces of bitter, mildly sweetened chocolate, chopped into fine pieces

- 5 eggs

- 1 and 1/4 cups heavy whipping cream

- 1 cup pure cane sugar

- 1/2 cup sour cream

- 1/4 cup powdered sugar

To create the cake:

Preheat your oven to 350 degrees Fahrenheit

Butter a spring form pan measuring 9 inches.

Melt the butter and combine with the quarter cup of heavy cream until it is all melted.

Add the chocolate bars and allow melting. Stir to smooth the mixture and remove it from the heat.

Beat eggs, sugar and cocoa into the chocolate into the buttered pan, add the batter you've just created and bake until the entire mixture is set and puffed up. It will take about 40 minutes to cook completely.

Allow to cool approximately 40 minutes to an hour before you try to unmold the cake.

Beat the sour cream and the confectioners’ sugar with the remaining heavy cream and serve as a sauce.

Decadent does not even begin to describe this dessert, which is lovely enough to serve to guests at a holiday dinner.

Baked Apples

With walnuts which are heart healthy, as well as the cinnamon, these can be a healthy part of your diet. Walnuts which contain the omega fatty acids are a good part of a healthy diet. Desserts don't have to be unhealthy. While the butter adds a small amount of saturated fat to your diet, it is so slight as to be negligible.

You will need:

- 4 apples, preferably Cortland or Spies

- 1/4 cup brown sugar

- 5 teaspoons water

- 1/4 teaspoon cinnamon

- 2 tbsp. real butter, cut into slices

- Walnuts or pecans for garnish, as desired

To make baked apples:

Preheat the oven to 375 degrees.

Core the apples, removing the seeds and slice the bottom off so that they lay flat in the baking dish.

Place each apple in the pan.

Drop a small pat of butter inside each apple.

Mix the brown sugar and the water To make a slightly thick syrup.

Drip the syrup over the apples and bake them for approximately 20-30 minutes.

Take the sauce from the dish and spoon over the warm apple.

Serve with ice cream or whipped cream if desired.

Coffee Chocolate Mousse

Chocolate mousse is another of those decadent dessert treats that will leave you feeling very satisfied. You're not going to know that you're missing gluten at all with desserts like these, which make wonderful desserts for dinner parties or for the perfect holiday meal.

You will need:

- One Hershey’s Special (tm) dark bar 8 ounce size

- 3 egg yolks, slightly beaten

- 2 teaspoons instant coffee

- 6 tablespoons sugar

- 2 cups whipping cream

To create the mousse:

Melt your chocolate into a bowl over water or in a double boiler. Stir once in a while until smooth.

In a small pan, whip your egg yolks, coffee powder and 3/4 cup of the whipping cream, as well as 4 tbsp. of granulated sugar.

Heat thoroughly, stirring all the while for about three minutes, but do not allow the mixture to completely boil.

Add the mixture to the chocolate mixture, stirring until smooth and glossy.

Cool completely, refrigerating if necessary for about half an hour.

Using your mixer beat the cream and the remaining sugar until it is forming stiff peaks.

Fold in one third of the chocolate mix, then the second, and finally the third portion of it.

Pour into glass serving bowls and refrigerate until hard.

If desired, garnish with shaved chocolate or sifted cocoa powder.

Gluten Free Tips for Fun Kid Foods

It's difficult to have a child who requires a gluten free diet. In many cases, like their friends, they want to eat "normal" foods which can cause them some long term health problems. If you're one of the millions of moms who have a child requiring a gluten free diet, you can't change what they need, but you can change it To make their diet a bit more fun and interesting.

These ideas are based on some fun facts and some fun ideas for moms which can make meal time just a bit less of a struggle.

Gluten Free Breakfast Idea

Remember the old Dr. Seuss Books. One that was always a favorite was "Green Eggs and Ham." Make a child's sleepover a lot more fun and cover the fact that your child isn't eating the typical cereal by making a healthy and a fun breakfast of Green Eggs and Ham.

Just a few drops of food coloring will create a very festive meal of green eggs and ham, keeping your child--and his or her prospective company--away from the fact that there are not the typical sugary cereals at the breakfast table. Additionally you're adding some real nutritional value and keeping them clear of high sugar breakfast foods.

To turn scrambled eggs green, you'll want to use blue food coloring, while the green works well on the ham (turkey ham is better). Just a drop will do the job.

Gluten Free Chocolate Chip Cookies

Kids love chocolate chip cookies, but finding one that is gluten free and allows your child to enjoy the treats that other kids take for granted isn't always an easy task. Even some chocolate chips are processed on equipment that is not always free of the allergen that troubles them.

One answer to this is using buckwheat flour to create recipes. Despite its name, buckwheat is not true wheat. It is gluten free, according to the Celiac disease website and offers a lot of protein and iron on top of being gluten free.

Creating chocolate chip cookies from buckwheat, which is a good substitute for traditional flour makes them a tiny bit heavier but allows your kids to have the treat that they want, and you want to give them.

You will need:

- 1 and 1/4 cup buckwheat flour

- 1/2 tsp. soda

- 1/2 tsp. salt

- 1 stick of butter

- 1/4 cup dark brown sugar

- 1/2 tsp. vanilla extract

- 1 egg

- 1 cup chocolate chips (remember to check the package to ensure they are gluten free)

To make:

Combine the dry ingredients except the sugar

Whip together softened butter, egg and sugar

Mix the sugar mixture with the remaining dry ingredients and mix thoroughly.

Stir in chocolate chips

Drop by rounded teaspoons onto a lined cookie sheet.

Bake at 375 degrees for 9-12 minutes.

Crock Pot Cookery and Gluten Free?

One of the questions that is most frequently asked is can I make gluten free recipes in the crock pot. The answer to that is a resounding yes. Most soups and stews are naturally gluten free, using only meats and vegetables. Your favorite recipes of any kind can be made in the crock pot to give you some easy ways to create a meal ahead of time.

Adapting recipes for your slow cooker.

Whether you are cooking traditional foods or gluten free foods, there are times when you want to prepare your food ahead of time and have it ready to go when you arrive at home. In most cases, vegetable and meat stews are going to be easier to prepare and can be made ahead of time to be ready for a hot meal if you're using a crock pot.  Soups and stews can have all of the preparation work accomplished the night before and be placed in the crock pot to cook away while you do other things.

Most recipes can be adapted for the crock pot, offering a great way to leave your hands free in meal preparation. The advantages of the crock pot are that they offer you better meals, which are going to be healthier in nature and lower in fats than most of the fast food choices you might make.

Here are a few tips for changing your recipes to crock pot ready recipes.

Bear in mind that if you're going to be using frozen veggies, they only need about half hour, so add them to your recipes for the last 40 minutes of cooking.

Soak dried items such as beans or lentils for an hour or so prior to adding them to the crock pot.

If the recipes require pasta, even gluten free pasta, that too should only be added in the last hour of cooking time.

Bear in mind that you want to lower the liquid amounts in crock pot cooking.  You will want to lower them by about one quarter of the overall liquid recipe since the lid doesn't allow for a vast amount of evaporation.

When using the crock pot, layering the veggies on the bottom and adding the meat to the top is the best plan of action.

If your recipe takes about 30 minutes cook time, it will take about 3 hours on high, 4 hours on medium, and 6 hours on low in the crock pot.

Restaurant Foods on a Gluten Free Diet

Eating out always has the potential to be difficult, but it can be particularly so when you are on any type of a restricted diet. Typically any meal that offers gravy is going to use a roux to thicken it, so make sure that you ask before you order that Sunday roast at a restaurant.

Many places today cater to gluten free people and do have a special menu that they can offer which allows for gravy and sauces which are made from corn flour rather than roux as a thickening agent.

Prior to heading out to a new restaurant a phone call may be in order to find out what kind of foods are available on the menu rather than hoping you find something you may be able to eat and finding out that you're wrong.

Nearly every restaurant serves fresh fruit of some type, but you'll want to be sure there is something else there that you can make a meal of rather than leaving it to chance.

If you find yourself in a restaurant on the spur of the moment, there are some foods that usually do not require the addition of anything which may be gluten laden.

Some choices that you can make which are typically gluten free in the restaurants (although do ask to be sure) include:

- Roast turkey

- Broiled Chicken

- Pork Chops

- Broiled Steaks

- Fresh steamed veggies

Desserts are going to be the most difficult to get when you are on a gluten free diet, but bear in mind that your selections can include fruit salads, as well as crème brulee, along with nearly any type of pudding which is typically made with corn flour as opposed to a flour thickening agent.

Make sure that you ask your server and if you do not get a satisfactory answer, do ask to speak with the chef in order to find out what kind of gluten free menu items the restaurant offers.

Tips on Living Gluten Free:

1. Many foods are naturally gluten free. You do not have to shop the fringe to find all gluten free foods. Things like rice noodles, buckwheat, fruits and veggies are gluten free naturally. Use those products and save some money on the cost of buying gluten free.

2. Use common sense. Many companies make a big production and a big payday by touting their foods as gluten free. There is even a gluten free rice. The rice grain is naturally gluten free so make sure you are aware of what foods are gluten free before paying more for a product that may be naturally gluten free.

3. Many stores carry a list of foods that are gluten free. Bigger shopping sites such as Trader Joe's, Wegmans and many other supermarkets will be glad to give you a list of gluten free goods and enable you To make great choices without searching the entire store.

4. Make sure you look for "gluten free" on the label. Gluten free and wheat free are two entirely different things and not all products which are free of wheat are also free of gluten.

5. Buy a few good books. Richard Coppedge, Jr, who is a professor of baking and pastry arts at The Culinary Institute of America is also the author of a book on gluten free baking that may become your new Bible. " Gluten-Free Baking With The Culinary Institute of America: 150 Flavorful Recipes From the World’s Premier Culinary College.

6. Some types of oil may have been made on equipment which was shared with gluten containing products. Check the labels of everything, even those foods which you believe should be gluten free. It doesn’t hurt to be a little extra careful.

7. Many companies today make foods which are already done and are gluten free. Check them for use in those moments when you need something fast and easy. Gluten free premade meals are available in most regular supermarkets today.

8. Online websites are one of the best places to find gluten free tips and new gluten free recipes. In fact, at last count there were about 5000 gluten free recipe sites which can be used to help you to supplement your meals and to get great substitutions for foods or products that contain gluten.

9. If you live in a small area, supermarkets and even companies such as Amazon are offering online gluten free products that you can order. Typically the shipping prices are quite low and you’ll have the products within just a few days. If you live in an area where the supermarket is not large and gluten free products aren’t part of what they carry, shopping online can be a life-saver.

10. Rice flour is amazing for fried foods. While it is gritty and often causes problems in bread, the rice flour for use when frying items or making tempura is a wonderful addition because that bit of extra texture is very welcome. Don't rule out rice flour all together when you're cooking because of the grit.

References and Credits:

We've made several statements during the course of the book which promote the use of broccoli, cauliflower, and other cruciferous vegetables being used in gluten free cooking to aid in detoxifying the body and to assist in adding fiber to the diet. These statements are made using references from the Pub Med materials and the Nutritional Journal references which can be found below.

Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300.

Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22.

Banerjee S, Wang Z, Kong D, et al. 3,3'-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3'-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer.

Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6.

Bryant CS, Kumar S, Chamala S, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer 2010, 9:47.

Christopher B, Sanjeez K, Sreedhar C, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer Year: 2010 Vol: 9 Issue: 1 Pages/record No.: 47.

Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct 8;269(2):291-304.

Cornelis MC, El-Sohemy A, Campos H. GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction. Am J Clin Nutr. 2007 Sep;86(3):752-8.

Hu J, Straub J, Xiao D, et al. Phenethyl isothiocyanate, a cancer chemopreventive constituent of cruciferous vegetables, inhibits cap-dependent translation by regulating the level and phosphorylation of 4E-BP1. Cancer Res. 2007 Apr 15;67(8):3569-73.

Jiang H, Shang X, Wu H, et al. Combination treatment with resveratrol and sulforaphane induces apoptosis in human U251 glioma cells. Neurochem Res. 2010 Jan;35(1):152-61.

Special Thanks to WHFoods for their valuable information on broccoli, cauliflower and other cruciferous vegetables as well as the reference materials to point us in the right direction.

The American Journal of Clinical Nutrition was an invaluable resource in the creation of this book. Find them online at http://ajcn.nutrition.org/

Section 3: Diabetic Recipes

Diabetic Recipes

Introduction

As a diabetic, you have special dietary needs as well as restrictions. Diabetes is a chronic disease and while it can be quite serious when it’s left untreated, it can be managed effectively through a healthy diet, regular exercise and medication as needed. As you’ll see from the many recipes here, being diabetic doesn’t mean giving up on enjoying your food.

While there are definitely foods that you’ll need to steer clear of in order to manage your diabetes, such as sugars and refined carbohydrates, that doesn’t mean that you can’t still eat well. In fact, with very few exceptions, you don’t have to give up the foods that you love. You just have to take a slightly different approach to cooking, but making these changes is one of the best things you could do to help take charge of your health.

It can take time to make the necessary adjustments to your lifestyle needed to keep your diabetes under control, but since diet is one of the most important parts of controlling your disease, knowing how to cook healthy, delicious meals is a great start. You may not be all that handy in the kitchen right now, but one of the positive effects of having special dietary needs is that you’re almost forced to learn to cook. Before long, you’ll find that you’re quite the cook; and with the great diabetes-friendly recipes contained in this report, you’ll find that you enjoy cooking –and eating – your culinary creations more than ever before.

From entrees to soups, side dishes to yes, even desserts, it’s easier than you might think to make your own meals which provide your body with the nutrients it needs, help keep your blood sugar levels stable and of course, that taste fantastic. Even your non-diabetic family members and friends will be clamoring for your recipes once they taste your cooking. In fact, you may be surprised by how great many of these dishes taste, even the desserts! Whether or not you have other diabetics in your household, everyone can enjoy the health benefits of eating a diet which is very low in sugar and lower in fat than the average person tends to eat.

One thing to keep in mind as you read these recipes is that not every recipe here will be a good choice for every diabetic meal plan, since everyone’s needs are a little different. You’ll still want to consult with your physician or a nutritionist to develop a meal plan which meets your dietary needs and helps to effectively manage your diabetes. However, with a little adaptation where necessary, these diabetic recipes are suitable for anyone trying to keep their condition under control.

A Quick Word On Carbs

One thing all diabetics should be aware of is that carbohydrates are something to be watched carefully. Some carbohydrates (like whole grains) are generally OK, while others (potatoes, white flour, white sugar, corn) should be avoided for the most part, since they have a fairly dramatic effect on blood glucose levels.

Three to four servings of carbs per meal is fine for many people, but don’t exceed this if at all possible; if you want a second helping of pasta, for instance, you’ll want to skip dessert. Try to avoid meals which are largely or entirely carbohydrate-based. Instead, replace some of the starchier foods on the menu with a serving of protein (meat, beans, tofu, eggs, dairy) and a serving of leafy greens or other non-starchy vegetables.

The recipes here barely scratch the surface; there is a whole world of possibilities out there for diabetic recipes. Once you get started cooking your own diabetic-friendly meals, you can start to experiment and discover some new favorites of your own, but the following recipes should provide plenty of inspiration as well as getting you off to a good start with a nutritionally balanced, delicious and healthy meal plan which has more than enough variety to keep you interested in your mealtimes.

Entrees

Roasted Turkey With Herbes de Provence

Number of Servings: 10

Ingredients:

1/4 cup olive oil (use high quality extra virgin olive oil)

1 medium-sized turkey (10 – 12 lbs), thawed

1 bulb of garlic

2 lemons

1 Tbsp herbes de Provence

1 Sprig each of fresh rosemary, sage and thyme

Salt and black pepper, to taste

Preparation:

Preheat your oven to 425 F. Wash the turkey thoroughly and pat dry, then season inside and out with salt and black pepper. Oil a large roasting pan with 1 tbsp olive oil and place the turkey in the roasting pan, breast side up. Brush the turkey with the remainder of the olive oil, then sprinkle with herbes de Provence and work into the skin of the bird.

Chop off the top of the bulb of garlic and cut one lemon in half, then place inside the cavity of the turkey along with the thyme, sage and rosemary. Squeeze the juice of the other half of the lemon over the outside of the turkey, add about 1 cup of water to the roasting pan and place in the oven, uncovered.

Roast for one hour and baste, covering with foil if the turkey has already browned. Continue roasting the turkey for another 2 ½ hours, testing the internal temperature with a meat thermometer every 15 minutes once it’s been cooking for 2 hours. Once the internal temperature in the thickest part of the breast is 180 F, the turkey is cooked through and may be removed from the oven.

Place the turkey on a carving board and allow it to rest for 10 minutes. While the turkey is resting, pour the liquid from the roasting pan through a sieve into a saucepan. Add the juice of the other lemon to the saucepan, stir well and bring to a boil; cook over high heat until the liquid has been reduced down to a sauce, about 10 minutes. Taste the sauce and season with salt and pepper if needed. Serve sauce on the side.

Spicy Tuna Burgers

Number of servings: 2

Ingredients:

¾ lb tuna (use fresh tuna steaks or filets)

2 green onions, sliced into thin rounds

1 egg white

1/4 cup pickle relish (to reduce the amount of sugar in this recipe, you can substitute dill pickle spears, diced small)

1tsp cayenne pepper sauce (you can use more if desired)

Salt and black pepper, to taste

2 whole wheat hamburger rolls

Olive oil spray

Preparation:

Cut off the tips of the green onions on both ends and chop into thin rounds. Place onions in the food processor along with the tuna, relish or chopped pickles, cayenne pepper sauce and salt and pepper. Pulse the ingredients in the food processor until thoroughly blended. Stir in egg white and remove from the food processor, then form the mixture into two burger patties.

Heat a nonstick skillet or cast iron skillet over medium heat and spray with a little of the olive oil spray to prevent sticking. Add the tuna burgers to the skillet and cook for about 5 minutes before flipping and cooking for an additional 3 minutes. After flipping the burgers, split and toast the hamburger rolls. Once the tuna burgers are finished, serve on the toasted rolls with the condiments of your choice (lettuce, onion, tomato and spicy mustard are all good choices, but feel free to serve these spicy tuna burgers anyway you like).

Garlic – Lemon Shrimp

Number of servings: 4

Ingredients:

1 lb large shrimp, peeled and deveined.

4 cloves of garlic, minced or pressed in a garlic press

½ cup dry white wine (not cooking wine)

½ cup low sodium chicken or vegetable broth

Juice and zest of ½ lemon

2 tbsp olive oil

¼ - ½ tsp crushed red pepper flakes

Coarsely ground salt and black pepper, to taste

Preparation:

Heat 2 tbsp olive oil in a skillet over medium heat. Once the oil is hot, add the garlic and red pepper and sauté until the garlic turns translucent and the ingredients become aromatic. Add the shrimp and sauté, stirring as needed until the shrimp turns pink and is cooked through. Once the shrimp is cooked, remove from the skillet and set aside.

Add the wine and lemon juice to the skillet and turn the heat to high to bring to a boil, then add the chicken or vegetable broth and return to a boil. Reduce the heat to medium and reduce the sauce by about half. Add the lemon zest and season with salt and black pepper, then pour over the shrimp and serve. This recipe is a healthier, more diabetic-friendly variant on classic shrimp scampi which is great on its own or served with whole grain pasta; whole grain fettuccine is an especially good choice.

Salmon And Asparagus With Garlic – Lemon Sauce

Number of servings: 4

Ingredients:

1 lb skinless salmon filet, divided into fourths

2 lbs asparagus, trimmed

¼ cup fresh basil, sliced into thin ribbons

Juice of 2 lemons

2 tbsp olive oil (use good quality extra virgin olive oil)

3 cloves garlic, minced

2 tsp lemon pepper

Black pepper, to taste

Preparation:

Sprinkle the lemon pepper on both sides of the salmon and set aside. Next, you’ll need to start your garlic and lemon sauce. Heat up the olive oil in a skillet or sauté pan over medium heat, adding garlic once the oil is hot.

Sautee the garlic for 1-2 minutes, or until it becomes very fragrant, then add the sliced basil to the skillet or pan and remove from heat. Add the lemon juice, using a whisk to blend thoroughly and set aside.

Preheat a cast iron skillet or stovetop grill pan for a few minutes over medium-high heat. Once the skillet or grill pan is hot enough, add the asparagus and cover to roast the asparagus. Cook for 3-4 minutes, giving the pan an occasional shake to prevent sticking. Add the salmon to the pan, brushing both sides of the salmon with the garlic and lemon sauce first. Cook until a crust forms on one side of the salmon, about 3 – 4 minutes; then flip and cook the other side until a crust forms. For salmon which is more on the well done side, you can cover the pan while cooking.

Transfer the asparagus to the plates you’ll be using to serve the dish, then top with a piece of salmon, a drizzle of the garlic and lemon sauce and fresh ground black pepper to taste.

Vegetable Pie, Provence Style

Number of servings:8

Ingredients:

1 cup whole wheat flour

½ cup all purpose flour

1 medium zucchini or yellow crookneck squash, cut into 1/8” slices

2 medium tomatoes, cut into ¼” slices

1 large sweet onion, quartered and cut into ¼” inch pieces

¼ cup fresh basil, sliced thin

¼ cup fresh parsley, chopped fine (use Italian flat leaf parsley if available)

1 tsp thyme leaves, preferably fresh

2 tbsp parmesan or romano cheese, grated

1 tbsp Dijon mustard

2 tbsp olive oil

1 tsp balsamic vinegar

1/3 cup ice water

Salt and fresh ground black pepper, to taste

Olive oil spray

Spray a large cast iron or nonstick skillet with olive oil spray and heat over medium high heat. Reduce heat to medium low and cook the onion until golden, soft and beginning to caramelize, about 15-20 minutes. Add the vinegar and cook for another 5 – 7 minutes, then remove and set aside.

Next, you’ll make the crust for your vegetable pie. Preheat the oven to 400 F while you do this. Mix together the whole wheat flour, all purpose flour, a little salt and the thyme leaves in a bowl. Add the oil, then the ice water, just a little at a time while stirring until the mixture forms soft dough.

Lightly flour a works surface to prevent sticking and use a rolling pin to roll out the dough into a 13” circle. Place in a lightly oiled 9” round pie pan, trim the edges and spread the Dijon mustard evenly over the bottom of the crust.

Next, chop the zucchini and sauté over medium heat until it turns golden, sprinkling with the black pepper while it cooks. This should take about five minutes. In between stirring the zucchini, slice your tomatoes and place a layer of tomato slices in the pan. Once the zucchini is finished, add a layer of zucchini, followed by another layer of tomatoes and finally the onion. Sprinkle with salt and black pepper and parmesan or romano cheese.

Bake at 400 degrees for 25 minutes, or until the pie turns a light golden brown. Sprinkle the pie with the basil and bake for another few minutes. Remove from the oven, allow to cool for 5 minutes, then slice and serve. This vegetable pie makes an excellent lunch or dinner entrée served with a green salad; it’s also a great option for a weekend brunch.

Angel Hair Pasta With Pork And Vegetables

Number of servings: 4 as an entrée, 6 as a side dish

Ingredients:

½ box whole grain angel hair pasta

1 lb pork tenderloin, trimmed

½ cup scallions, sliced into thin rounds

½ cup low sodium chicken or vegetable broth – or – ½ cup dry white wine

1 cup snow peas (remove the tough strings before cooking)

1 medium to large red bell pepper, sliced into ¼” strips

1 cup carrots, shredded

2 tsp fresh ginger, minced or shredded

4 cloves garlic, minced (you can use more if you like)

2 tbsp hoisin sauce

2 tbsp low sodium soy sauce or tamari

1 tbsp sesame oil

2 tsp peanut oil

2 tsp corn starch

Preparation:

Start by cooking the angel hair pasta as per the directions on the package. Drain, return to the pan and toss with the sesame oil and green onions, then set aside.

Mix the cornstarch, 1 tsp of the soy sauce or tamari and broth or wine in a small bowl until the corn starch has completely dissolved, then set aside.

Slice the pork tenderloin into ¼ inch thick pieces. Mix the hoisin sauce, 1 tsp soy sauce or tamari, minced garlic and ginger, then add the pork and stir well to coat, then set aside.

Next, heat the peanut oil in a large nonstick skillet or wok over medium high heat. Once the skillet or wok is hot, add the snow peas and cook for 1 minute, stirring occasionally. Add the carrots and red bell pepper strips and cook for an additional 2 – 3 minutes until the vegetables are tender, but still a little bit crisp. Remove the vegetables from the skillet and set aside.

Add half of the sliced pork to the skillet or wok and cook for until just cooked through, 2 – 3 minutes, then remove and repeat the same process with the other half of the sliced pork. Add another teaspoon of peanut oil if needed to prevent the sliced pork from sticking.

Reduce the heat to medium and return all of the pork to the skillet, then add the corn starch and broth or wine mixture and cook, stirring frequently, until it has thickened and turned clear. Add the vegetables to the skillet or wok and cook just until heated through. Serve the pork and vegetables over the angel hair pasta.

Steak Fajitas

Number of servings: 4

Ingredients:

¾ lb lean skirt steak or flank steak, sliced thinly

1 large green pepper, cut into ¼” slices

1 large white or yellow onion, halved and sliced into ¼” pieces

4 – 6 cloves of garlic, finely chopped

½ tbsp olive oil

Juice of 2 limes

1 tbsp cilantro, finely chopped

1 small Serrano pepper, diced

Salt and black pepper, to taste

Tortillas, lime wedges and salsa, for serving

Preparation:

Mix the olive oil, lime juice, diced Serrano pepper, chopped garlic, salt and pepper and cilantro; mix well. Add the sliced steak and refrigerate in the marinade for at least 3 hours, but if you let it marinate overnight, the steak will be much more flavorful.

Remove the steak from the marinade and set aside. Transfer the marinade to a small saucepan and heat over medium heat. Cook the sliced steak in a large sauté pan or non-stick skillet on high heat for 2 minutes, stirring occasionally. Add the green pepper strips and onion and cook for another 2 – 3 minutes, then add the marinade and cook for another minute. Remove from heat.

Serve the steak mixture on warm tortillas along with salsa and lime wedges as a garnish or any other condiments that you prefer.

Broiled Barbecue Style Chicken Breasts

Number of servings: 4

Ingredients:

1 lb boneless, skinless chicken breasts, with fat trimmed off

2/3 cup tomato paste

2 cloves garlic, minced

1 cup water

¼ cup catsup

1 tbsp chili powder

1 tbsp lemon or lime juice

1 tbsp apple cider vinegar

1 tbsp canola oil

2 tsp brown sugar

1 tsp paprika

1 tsp dry mustard

Black pepper, to taste

Preparation:

Add all ingredients except for the chicken breasts to a large saucepan and whisk together to combine. Cook over high heat and bring to a boil, then reduce the heat to medium low and simmer for 20 minutes, stirring occasionally. Remove from heat and set aside.

Place the chicken breasts on a baking sheet and cover with the sauce while preheating the oven to broiling temperature. Broil the chicken, turning occasionally until thoroughly cooked through. Serve over brown or wild rice along with a green salad for a quick and easy dinner.

Kung Pao Chicken

Number of Servings: 4

Ingredients:

For the marinade:

1 tbsp fresh ginger, minced or grated

1 green onion, sliced into thin rounds

1 tbsp low sodium soy sauce

2 tsp rice vinegar (you may substitute white wine or cognac vinegar if you don’t have this on hand)

1 tsp cayenne pepper sauce or more to taste

Everything else:

¾ lb chicken boneless chicken breast, skinless and cut into 1” pieces

1 small onion, diced

1 cup savoy cabbage, thinly sliced

¼ cup dry roasted peanuts

1 tbsp peanut or canola oil

2 tbsp low sodium chicken or vegetable broth

1 cup cooked brown rice

1 tsp rice vinegar (white wine or cognac vinegar may be substituted)

1 tbsp low sodium soy sauce or tamari

Preparation:

Combine the soy sauce, vinegar, cayenne pepper sauce, ginger and onion in a large ceramic or plastic bowl (not a metal bowl, since this can react with the vinegar and impart an unpleasant metallic taste to your marinade). Add the chicken and stir well to coat. Cover and marinade for 20 minutes at room temperature or as long as overnight in the refrigerator. You can chop your vegetables while the chicken marinates.

In a large skillet or wok, heat the oil over medium high heat and cook the vegetables, peanuts and broth for about 3-4 minutes, stirring constantly. Once the vegetables are tender, but still a little crisp, transfer the vegetables and peanuts to a bowl with a slotted spoon.

Add the chicken and marinade to the skillet and cook over medium heat until the chicken changes color, about 4 minutes. Add the vinegar and soy sauce and return the vegetables and peanuts to the skillet or wok. Cook for another 4 minutes, stirring regularly or until the chicken is cooked through and serve over brown rice.

Roman-Style Cod With Vegetables and Olives

Number of Servings: 4

Ingredients:

4 cod or other white fish filets (about 4 – 6 ounces each)

1 cup Roma tomatoes, diced

2 medium sized zucchini, diced

1 medium yellow onion, sliced thinly

4 cloves of garlic, minced

¼ cup pitted kalamata olives, diced

¼ cup basil, chopped coarsely

Juice of 1 lemon

2 tbsp olive oil (use extra virgin olive oil)

Salt and black pepper, to taste

Preparation:

Start by preheating the oven to 425 F while you chop the tomatoes, zucchini, onion and garlic. Place the vegetables (except for the garlic) in a baking dish, season to taste with salt and black pepper, drizzle with extra virgin olive oil and bake for 20 – 25 minutes, or until the vegetables are roasted.

Remove the vegetables from the oven and mix in the chopped olives, garlic and basil and stir to combine. Top the vegetables with the cod filets, season with a little more salt and pepper, the lemon juice and return to the oven. Cook for another 15 minutes or until the fish is cooked through and flakes easily with a fork.

Turkey Meatloaf

Number of Servings: 4

Ingredients:

1 lb lean ground turkey

1 medium green pepper, diced (about ¾ cup)

1 medium white onion, diced finely (about ½ cup)

½ cup oatmeal

1 cup tomato sauce

2 tbsp catsup

3 tsp olive or canola oil

1 tsp Worcestershire sauce

½ tsp each dried basil, oregano and rosemary

2 egg whites

a pinch of crushed red pepper flakes

salt and black pepper, to taste

Olive oil spray

Preparation:

Preheat oven to 350 F and lightly oil a small loaf pan with olive oil spray. Mix together 2 tbsp of the tomato sauce, the olive or canola oil and the catsup in a small bowl and set aside.

Mix together the rest of the ingredients in a large bowl and place into the loaf pan. Bake for 30 – 40 minutes, or until a meat thermometer placed in the thickest part of the meatloaf reads at least 165 F. Remove the turkey meatloaf from the oven and spread the tomato sauce and catsup mixture on top, allow to rest for 5 minutes and serve.

Stuffed Turkey Breasts

Number of Servings: 8

Ingredients:

8 boneless, skinless turkey breast cutlets (4 – 6 ounces each)

½ cup toasted bread cubes (you can make these yourself)

¼ cup dried cranberries

1 small onion, finely chopped

1 cup low sodium chicken or vegetable broth

1 cup turkey gravy

1 tsp dried sage

1tsp dried rosemary

Salt and black pepper, to taste

Olive oil spray

Preparation:

Preheat your oven to 350 F while you prepare the other ingredients. Spray a large (9” x 13”) baking dish with olive oil spray.

Mix together the rosemary, sage, chopped onion, dried cranberries, toasted bread cubes and broth in a large bowl until the ingredients are well combined. Place your turkey breast cutlets on a cutting board or other flat work surface and place one eighth of the stuffing in the center of each cutlet.

Roll up each turkey breast cutlet and place in the baking dish, seam side down. You may use toothpicks to seal the cutlets if you like; just don’t forget to remove these before serving! Top the stuffed turkey cutlets with gravy and cover the baking dish with aluminum foil. Bake for 40 minutes or until the turkey is completely cooked through and there is no pink remaining in the turkey. Serve with roasted sweet potatoes and a steamed vegetable or salad.

Pork (or Lamb) Marsala

Number of Servings: 6

Ingredients:

1 ½ lbs center cut pork l(or lamb) loin, trimmed of fat and cut into ¼” thick slices

1 roma tomato, diced

3 cloves of garlic, minced

½ lb crimini mushrooms, sliced

1 medium yellow onion, diced

½ cup low sodium vegetable broth

¼ cup Marsala

2 tbsp olive oil

¼ cup flour (preferably whole wheat)

Salt and black pepper, to taste

Preparation:

Add the flour to a shallow dish (a pie pan works well for this), along with about ¼ tsp of salt and ½ tsp of black pepper. Mix well to combine the flour and seasonings, then dredge the sliced pork in the seasoned flour to coat.

Add 1 tbsp of olive oil to a large skillet over medium heat. Once the oil is hot, add the pork slices and sauté for 1 – 2 minutes per side; add a little more oil if needed while cooking the pork. You will most likely have to cook the pork in batches, so be prepared to repeat the process a few times. When each batch is finished, remove it from the skillet and set aside.

Add the sliced mushrooms, minced garlic and diced onion to the skillet and cook for 6 – 8 minutes, stirring occasionally until the onion is tender and the mushrooms release their water. Add the diced tomato, chicken broth, Marsala, a pinch of salt and a little black pepper. Bring the ingredients to a boil over high heat and cook for another 3 – 5 minutes.

Add the pork to the skillet and cook for 2 -3 minutes to heat through. Serve topped with the Marsala sauce left in the skillet alongside a steamed vegetable and a salad.

Sweet Potato and Peanut Curry with Beans

Number of Servings: 4

Ingredients:

3 medium sized sweet potatoes (about 1 lb), cut into 1/2” cubes

1 cup cooked dark kidney beans

1 cup cooked garbanzo beans

1 ½ cups low sodium vegetable broth

1 ½ cups diced tomatoes

1 large yellow onion, diced (about 1 cup)

3 tbsp peanut butter (preferably creamy, but chunky will also do just fine if that’s what you happen to have on hand at the moment)

¼ cup cilantro, chopped

2 tsp cumin

2 tsp curry powder

1 tsp black pepper

1 tbsp canola oil

cayenne pepper, to taste

Preparation:

Heat the canola oil in a saucepan over medium high heat. Once the oil is hot, add the onions and cook for 4 – 6 minutes, stirring frequently until the onions are golden brown. Add the sweet potatoes and cook for another 2 minutes, then add all of the remaining ingredients except for the cilantro and bring the mixture to a boil over high heat.

Reduce the heat to medium low and simmer, covered, for 30 minutes or until the sweet potatoes are tender. Serve over brown rice or in soup bowls, topped with chopped cilantro.

Hearty Beef Stew

Number of Servings: 6

Ingredients:

1 lb lean beef stew meat, trimmed and cut into 1” cubes

½ bulb of fennel, trimmed and sliced thinly

3 shallots, minced

4 large carrots, trimmed and cut into 1” pieces

2 large yellow onions, diced

4 large Portobello mushroom caps, cleaned and sliced

1/3 cup Italian (flat leaf) parsley, chopped

2 cups low sodium vegetable broth

1 cup red wine

2 sprigs of fresh thyme

1 bay leaf

3 tbsp whole wheat flour (all purpose white flour is also OK for this recipe)

2 tbsp olive oil

Salt and black pepper, to taste

Preparation:

Place the flour on a plate and dredge the beef cubes in flour while heating the olive oil in a large, heavy saucepan over medium heat. Cook the beef cubes in oil until browned on all sides, turning as needed – this should take about 5 minutes. Using a slotted spoon, take the cubed beef out of the pan and set aside for later.

Add the shallots and fennel to the saucepan and sauté until the shallots turn translucent and begin to brown lightly, about 8 minutes. Add the bay leaf, thyme and a little black pepper and sauté for 1 minute until the herbs become aromatic.

Place the beef cubes back in the saucepan, along with the red wine and vegetable broth. Increase the heat to high and bring to a boil, then reduce the heat to low and simmer, covered, until the beef is tender – this will take roughly 45 minutes.

Add the mushrooms, onions and carrots. The broth may not completely cover the vegetables, but if it doesn’t, don’t worry; the vegetables will release some of their water content as they cook. Continue simmering the stew for another 30 minutes, or until the carrots are tender.

Fish out the bay leaf and thyme sprigs and discard. Add the chopped parsley and salt and black pepper to taste, stir well and ladle into bowls for serving.

Mushroom Risotto

Number of Servings: 5

Ingredients:

1 cup brown rice, uncooked

½ cup dried mushrooms or 2 cups chopped fresh mushrooms – you can use any mushrooms you like or better still, a mix of different mushrooms for a more complex flavor

1 medium onion, diced small

3 cloves garlic, minced

2 ½ cups low sodium vegetable broth

½ cup dry white wine

1 tbsp olive oil

Grated Romano or Parmesan cheese

Preparation:

Add the mushrooms and broth to a large saucepan and bring to a boil, then reduce the heat to medium low and simmer, uncovered, for 10 minutes or until the mushrooms soften. Remove the mushrooms with a slotted spoon, chop and set aside.

Note: If you’re using fresh mushrooms rather than dried ones, you can skip this step if you’d like to save a little time and effort on this already somewhat labor intensive dish).

Whether you’re using dried or fresh mushrooms, keep the broth on low heat to keep it warm while you heat the oil over medium heat in a skillet. Once the oil is hot, sauté the garlic and onion for about 5 minutes, or until they become tender.

Add the rice and sauté for another minute, stirring regularly. Next, add the wine and simmer until the liquid is mostly absorbed. Start adding the broth, just a little at a time, keeping the risotto at a simmer in order to allow the rice to slowly absorb the broth. From here on, you’ll need to stir very frequently – almost constantly, in fact. You may even want to ask a family member or friend to take turns stirring once you’ve reached this point.

Continue to stir and slowly add broth until most of the broth has been absorbed (this should be about 30 minutes into the process). Add the mushrooms and stir into the rice, then continue stirring and adding broth. You’ll know your risotto is done when the rice becomes tender and creamy, but the grains will be just slightly firm. Serve hot, sprinkled with a little grated Romano or Parmesan cheese and if desired, a little fresh ground black pepper.

Turkey Chili

Number of Servings: 8

Ingredients:

1 pounded ground turkey, cooked and chopped finely

2 medium size zucchini or yellow crookneck squash, diced (about 2 cups)

1 small white onion, diced

1 small red onion diced

1 large bell pepper (any color you have on hand is fine), diced

4 cloves garlic, minced

2 cups low sodium vegetable or chicken broth

1 16 ounce can of kidney beans, drained and rinsed

1 16 ounce can of black beans, drained and rinsed

1 16 ounce can of diced tomatoes (or 2 cups fresh diced tomatoes)

2 tsp chili powder (or more, if desired)

1 tsp cumin

1 tsp olive oil or canola oil

Olive oil spray

cayenne pepper, salt and black pepper, to taste

Preparation:

Preheat your oven to 475 F. Lightly spray a baking dish with olive oil spray and place the diced zucchini or yellow crookneck squash in the dish to form a single layer. Roast for 8 – 10 minutes, or until lightly browned and tender.

While the zucchini is in the oven, heat up the olive oil in a large saucepan, Dutch oven or stock pot over medium heat. Once the oil is hot, sauté the onions until they’re well browned, about 5-7 minutes. Add the diced bell peppers, garlic, turkey, cumin and chili powder and continue to sauté for another 5 minutes.

Next, add the vegetable broth, kidney beans, black beans, diced tomatoes and the roasted zucchini or yellow squash. Reduce the heat to medium low and simmer the chili, covered, for 15 minutes. Remove from heat, season to taste with cayenne pepper, salt and black pepper and serve hot.

Soups

Black Bean Soup

Number of Servings: 2

Ingredients:

1 can black beans, drained and rinsed

1 can diced tomatoes with juice (or 2 cups fresh diced tomatoes)

2 cloves garlic, minced

1 jalapeno or Serrano pepper, diced (may be omitted if desired)

3 green onions, trimmed and sliced into thin rounds

2 slices of turkey bacon

½ cup red wine

1 tsp canola or olive oil

1 tsp red wine vinegar

2 tsp cumin

a dash of cayenne pepper

salt and black pepper, to taste

2 tbsp plain nonfat yogurt, for serving

Preparation:

Start by heating the oil in a medium saucepan or Dutch oven over medium heat, turning the pan to ensure that the oil covers the entire bottom of the pan. Add most of the green onions (you’ll want to reserve just a little for a garnish when it’s time to serve the soup) and the turkey bacon. Cook for 4 – 5 minutes, until the turkey bacon is browned and the green onions are softened.

Add the garlic and cook for another minute, stirring occasionally until the garlic becomes aromatic. Turn up the heat to medium high and add the tomatoes with juice, black beans, vinegar, red wine, cumin and cayenne pepper. Bring the soup to a boil quickly and then reduce the heat to low and simmer for 5 minutes. Season to taste with salt and black pepper and then ladle into bowls and serve hot with 1 tbsp of plain nonfat yogurt and a few pieces of green onion on top as garnish.

Mushroom and Barley Soup

Number of Servings: 6

Ingredients:

½ cup uncooked barley

½ lb mushrooms (your choice), washed and sliced

1 large carrot, diced

2 large celery stalks, diced

¼ cup fresh parsley (use flat leaf Italian parsley if possible), minced

2 cloves garlic, minced

1 medium yellow onion, diced

3 cups low sodium vegetable stock

3 cups water

2 tsp thyme

2 tbsp olive oil

2 bay leaves

Juice of 1 lemon

salt and black pepper, to taste

Preparation:

In a large (2 qt or larger) saucepan or stock pot, bring the vegetable stock, water and barley to a boil. Reduce the heat to a simmer and add the parsley, diced celery, diced carrots, bay leaves and thyme. Bring the heat back to a boil briefly, then return to a simmer and cook, covered, for 1 hour.

After about 45 minutes, sauté the onions and garlic in olive oil for 4 – 6 minutes, or until the garlic and onions start to turn translucent. Add the mushrooms and continue to sauté for another 5 – 7 minutes, or until the mushrooms soften and release their water. Add the mushroom, garlic and onion mixture to the barley, along with the lemon juice and simmer for another 10 – 15 minutes before removing from heat and serving.

Tomato Soup With Chicken Breast, White Beans And Spinach

Number of Servings: 4

Ingredients:

1 cup cooked chicken breast, shredded

1 can diced tomatoes, with juice (or 2 cups fresh diced tomatoes)

1 16 ounce can white beans (navy, cannellini, etc.), drained and rinsed

2 cups low sodium chicken broth or low sodium vegetable broth

½ cup baby spinach, rinsed (unless you’re using pre-washed spinach)

2 tbsp fresh basil leaves, chopped

1 tsp oregano

2 tbsp olive oil (preferably extra virgin olive oil)

¼ cup mozzarella cheese, shredded

salt and black pepper, to taste

Preparation:

Add the white beans, chicken or vegetable broth and diced tomatoes to a large saucepan or Dutch oven over high heat. Bring to a boil and then reduce heat to low and simmer, covered, for 5 minutes.

Add the spinach, chopped basil, oregano and shredded chicken breast, cover and continue simmering for another 5 minutes, or until the spinach is wilted and the chicken is heated through. Remove the soup from heat, season to taste with salt and black pepper and stir in the olive oil. Ladle into bowls and top each with about 1 tbsp of shredded mozzarella cheese before serving.

Side Dishes

Brown Rice and Bean Salad

Number of Servings: 12 – 14 (10 if served as a main dish)

Ingredients:

1 ½ cups uncooked brown rice

3 ½ cups water or low sodium vegetable broth

½ cup green onions and/or shallots, chopped finely

1 can garbanzo beans, drained and rinsed

1 can kidney beans, drained and rinsed

½ cup fresh parsley (preferably flat leaf Italian parsley), chopped

¼ cup olive oil

¼ to 1/3 cup rice vinegar or apple cider vinegar (use more or less as desired)

salt and black pepper, to taste

Preparation:

Bring the brown rice and water to a boil in a stock pot, then reduce to a simmer and cook, covered, until the rice is thoroughly cooked and tender, about 45 minutes. Remove from heat, uncover and allow the cooked brown rice to cool to room temperature. Stir in the onions and/or shallots, garbanzo beans, kidney beans, chopped parsley, olive oil and vinegar. Season to taste with salt, black pepper and any other spices you’d like to add. Refrigerate for at least 2 hours before serving to allow the flavors to blend. This recipe makes an excellent side dish as well as a good choice of entrée for lunch or a light dinner, along with a salad.

Asparagus With Mustard Sauce

Number of Servings: 4

Ingredients:

1 lb fresh asparagus, trimmed and washed

½ cup low sodium chicken broth or low sodium vegetable broth

1 ½ tbsp Dijon mustard

a pinch of dried tarragon leaves

salt and black pepper, to taste

Preparation:

Place the asparagus spears and chicken or vegetable broth in a skillet and bring to a boil, then immediately reduce the heat to medium. Cover and steam the asparagus for 4 -5 minutes until they’re tender, yet still just a little bit crisp. Remove the asparagus from the skillet and place on a serving plate – you may want to place the plate in the oven to keep it warm while you prepare the mustard sauce.

Add the mustard and tarragon to the remaining broth in the skillet and whisk well to combine. Turn the heat to high and bring the mixture to a boil, stirring constantly to prevent burning. Cook until the mixture is reduced by about half and then remove from heat. Season the mustard sauce to taste with salt and black pepper and pour over the asparagus before serving.

Thai Chicken Salad

Number of Servings: 4

Ingredients:

1 ¼ lbs chicken breasts (boneless and skinless)

2 cups low sodium chicken broth or low sodium vegetable broth

1 large carrot, cut in half lengthwise and thinly sliced

½ a small head of green or Savoy cabbage, thinly sliced

1 cup baby spinach leaves, washed (unless you’re using prewashed spinach)

2 cloves garlic, minced

3 green onions, trimmed and sliced into thin rounds

3 tbsp fresh cilantro, chopped

1 tbsp shallot, minced

2 stalks of lemongrass (use only the bottom 5 – 6 inches), thinly sliced

½ piece of fresh ginger, peeled and thinly sliced

Juice of 3 limes

1 tbsp peanut butter

1 tbsp crushed dry roasted peanuts

1 tbsp low sodium soy sauce

2 tbsp peanut oil

1 tbsp fish sauce (may be omitted if desired)

Directions:

Add the chicken or vegetable broth, sliced lemongrass, sliced ginger, one sliced green onion and 1 tbsp of chopped cilantro to a large saucepan or Dutch oven and bring the mixture to a boil over high heat. Reduce heat to low and simmer, uncovered, for 5 minutes.

Add the chicken breasts to the pan, increase the heat to high and bring the mixture back to a boil. Reduce the heat to medium low and simmer for another 3 minutes before removing from heat and covering. Allow the mixture to rest for at least 5 minutes.

Once the chicken is cool enough to handle, remove it from the pan and shred, either by hand or with a fork, then place the shredded chicken breast meat in a covered container and refrigerate.

Strain off the stock, discarding the solids. Put 1 ½ cups of the stock back into the pan, discarding or reserving the remainder for future use. Bring the stock to a boil on medium high heat and cook uncovered until the stock is reduced by about 2/3, then allow to cool to room temperature.

Add the reduced stock to a blender, along with the shallots, soy sauce, peanut butter, garlic and fish sauce (if using) and blend until the mixture is smooth. Add the peanut oil and pulse until combined, then set the mixture aside; it should be a thin dressing at this point.

Slice the cabbage and carrot and toss in a bowl along with the spinach, chopped cilantro, shredded chicken and sliced green onions. Add about half of the dressing to the salad and toss to coat. Serve garnished with the crushed peanuts and the other half of the dressing on the side.

Oven-Roasted Vegetables

Number of Servings: 8

Ingredients:

1 lb asparagus, trimmed and cut into roughly 1” pieces

1 medium eggplant, diced

2 zucchini or yellow crookneck squash, diced

1 large yellow or red onion, diced

2 cloves of garlic, roughly chopped

1 ½ tbsp olive oil

Olive oil spray

salt and black pepper, to taste

Preparation:

Begin by preheating your oven to 375 F and coating a large baking dish or cookie sheet with olive oil spray. Chop the vegetables while the oven preheats, mix together in a large bowl with the olive oil and spread out evenly in the baking dish. Bake the vegetables for 40 – 45 minutes or until browned. Season to taste with salt and black pepper or the seasonings of your choice and serve hot as a side dish.

Note: This is an incredibly adaptable recipe; feel free to use any vegetables that you happen to have on hand, since almost all vegetables are wonderfully flavorful when roasted in the oven this way.

New Orleans-Style Eggplant

Number of Servings: 6

Ingredients:

1 large eggplant

1 can tomato sauce

4 cloves garlic, minced

1 stalk of celery, diced

1 large green bell pepper, diced

1 large white or yellow onion, diced

1 tsp thyme

½ tsp rosemary

½ tsp chili powder

cayenne pepper sauce and black pepper, to taste

Preparation:

Wash and cube the eggplant and place the pieces in a large bowl of lightly salted water. Allow the eggplant to sit in the water for about 1 hour. Drain the eggplant and pat dry with a clean kitchen towel.

Place all of the ingredients in a large skillet and mix well while cooking over low heat. Cover the skillet and simmer for 20 minutes, or until all of the vegetables have become tender. Season the dish to taste with black pepper and cayenne pepper sauce before serving.

Warm Lentil and Carrot Salad

Number of Servings: 4

Ingredients:

1/3 cup dry lentils (brown or green lentils preferably, but any will do)

1 ¼ cups water or low sodium vegetable broth

2 medium carrots, diced (about 1 cup)

1 large yellow or white onion, diced

2 tbsp olive oil

1 tsp cumin

Salt and black pepper, to taste

Preparation:

Heat 1 tbsp of the olive or canola oil in a large skillet over medium heat. Once the oil is hot, add the onions and carrots and cook for 7 – 10 minutes or until well browned, stirring regularly to prevent burning. Add the lentils, water or vegetable broth and half of the cumin. Bring to a boil and then reduce heat and simmer, covered, for 20 – 25 minutes, or until the lentils have become tender.

Remove the skillet from heat and stir in the rest of the ingredients, season to taste with salt and black pepper and serve.

Sesame Kale

Number of Servings: 6

Ingredients:

1 ½ - 2 lbs kale (about 2 large bunches of kale)

3 cloves garlic, minced

½ cup low sodium chicken broth or low sodium vegetable broth

1 tbsp low sodium soy sauce

2 tsp sesame seeds, toasted

2 tsp sesame oil (preferably toasted sesame oil)

Black pepper, to taste

Preparation:

Wash the kale and cut out the tough middle stems. Slice the leaves into 1” strips. Heat the sesame oil in a large skillet or wok over medium high heat; add the garlic once the oil is hot and sauté for 10 – 30 seconds, then add the kale and chicken or vegetable broth. Cover the skillet and wok and steam for 3 – 4 minutes, or until the kale is wilted. Remove from heat, stir in the soy sauce and serve topped with toasted sesame seeds and black pepper.

Baked Winter Squash

Number of Servings: 2 – 4, depending on the size of the squash

Ingredients:

1 medium to large winter squash (any kind you prefer is fine – acorn, Hubbard, butternut, small pumpkins, buttercup, carnival, etc.)

2 tbsp butter or margarine, melted

salt and black pepper, to taste

Preparation:

Preheat your oven to 350 F. Cut the squash in half and scoop out the seeds and pulp (if you like, you can reserve the seeds and toast them later for a healthy snack food). Brush the cut side of the squash with melted butter or margarine and place cut side down on a cookie sheet or baking pan.

Bake for 30 – 40 minutes and then turn the squash cut side up and make for another 10 – 20 minutes; the baking time will vary depending on the type and size of squash you’re cooking. You can tell that the squash is done when it can be easily pierced with a knife. Cut the squash into individual pieces for serving, season to taste with salt and black pepper and serve.

Baked Zucchini Sticks

Number of Servings: 4 - 6

Ingredients:

3 medium zucchini (yellow crookneck squash can be substituted as well), halved and sliced into sticks – each squash will yield 6 – 8 sticks

½ cup bread crumbs (Japanese panko crumbs are best, but any will do)

1/3 cup cornmeal

¼ cup Italian dressing (preferably a brand with little to no added sugar)

½ tsp thyme

½ tsp salt

½ tsp paprika

2 tbsp canola oil

Olive oil spray

Black pepper, to taste

Lemon wedges, for serving

Preparation:

Preheat your oven to 450 F.  Toss the zucchini or yellow squash sticks in a bowl with the Italian dressing to coat. Mix the bread crumbs, cornmeal and spices on a plate or in a pie pan and dredge the zucchini sticks in the mixture to coat well.

Spray a baking sheet with olive oil spray and place the zucchini sticks on the sheet in a single layer. Bake for 15 – 20 minutes or until golden, turning once halfway through. Remove the baking sheet from the oven and sprinkle the zucchini sticks with a little salt and black pepper. Serve along with lemon wedges – these baked zucchini sticks taste even better with a squeeze of lemon.

Wilted Greens Salad

Number of Servings: 6

Ingredients:

For the dressing:

¼ cup water

1 tbsp olive oil

2 tbsp red wine vinegar or apple cider vinegar

a pinch of salt

Everything else:

1 cup coarsely chopped kale or collard greens, stems removed, washed and patted dry

2 tsp olive or canola oil

1 small red onion, diced

1 cup smoked turkey sausage

1 medium tomato, sliced

Cayenne pepper sauce and black pepper, to taste

Preparation:

Combine the ingredients for the dressing in a jar, close and shake to blend. Heat 1 tsp olive or canola oil over medium heat, tilting the skillet to coat the bottom of the skillet completely. Add the smoked turkey sausage and cook until well browned, crumbling the sausage as you go. Once the sausage is browned, remove from the skillet and set it aside.

Add the other 1 tsp of oil to the skillet and heat, then add the onion and cook until it starts to turn translucent, about 3 – 4 minutes. Return the sausage to the pan along with the greens and cook just until the greens wilt, about 2 minutes. Season to taste with black pepper and serve with cayenne pepper sauce.

Breakfast

Carrot – Zucchini Muffins

Number of Servings: 8

Ingredients:

2 ½ cups whole wheat flour

¾ cup rolled oats

½ cup toasted wheat germ

1 cup shredded carrots

½ cup shredded zucchini or any other kind of summer squash

2/3 cup skim milk

½ cup Splenda

3 tsp baking powder

2 tsp nutmeg

1 tbsp cinnamon

3 egg whites, beaten

3 tbsp vegetable oil

Muffin liners

Preparation:

Start by preheating your oven to 350 F. Mix all ingredients well in a large bowl and pour batter into lined muffin tins. Bake for about 1 hour or until done (you can tell they’re done when a toothpick inserted into the top of a muffin comes out clean). Allow the muffins to cool for 30 minutes before removing and serve or refrigerate; these muffins will keep for 2 – 3 days in the refrigerator, but they’re best eaten as soon as they’re ready.

Baked Apple Pancakes

Number of Servings: 4 – 6

Ingredients:

½ cup all purpose flour

¼ cup whole wheat flour

1 cup skim milk

1 large green apple, cored and sliced

1 egg

2 egg whites

1 tbsp Splenda

2 tbsp melted margarine or butter

2 tbsp brown sugar

2 tsp vanilla extract

½ tsp cinnamon

½ tsp baking powder

Cooking spray

Juice and zest of 1 lemon

Lemon wedges, for serving

Preparation:

Preheat your oven to 400 F. Spray a 10” cast iron skillet with cooking spray. Combine all of the remaining ingredients (except for half of the apple slices) and mix until they form a smooth batter.

Pour the batter into the skillet and bake for 20 – 25 minutes, or until the pancake is puffed up and lightly browned. While the pancake bakes, spray another skillet with cooking spray and heat over low heat; sauté the other half of the apples with brown sugar, cinnamon and lemon juice until the apples soften and become slightly caramelized; about 10 minutes.

Once the pancake is finished, remove from the oven, spread the apple mixture over the pancake and cut into 4 – 6 wedges and serve hot with lemon wedges on the side.

Cheese Blintzes

Number of Servings: 6

Ingredients:

½ cup all purpose flour

¼ whole wheat flour

¾ cup skim milk

2 egg whites

1 tbsp butter or margarine, melted

2 cups low fat ricotta cheese

2 tbsp powdered sugar

1 tsp vanilla extract

Cooking spray

Raspberry jam, for serving (use a brand with no added sugar)

Preparation:

Mix the milk, flour, egg whites and melted butter or margarine in a blender until smooth. Refrigerate for a few hours (or overnight) and stir well before cooking. Heat a small nonstick skillet sprayed with cooking spray over medium heat and preheat your oven to 350 F.

Pour 3 tbsp of crepe batter in the pan; tilt to spread the batter evenly over the bottom of the pan. Cook until the bottom is lightly browned, then turn and cook the other side for about 30 seconds. Remove each crepe and set aside, separated by sheets of wax paper.

Spray a baking dish with cooking spray and set aside while you prepare the filling. Mix the ricotta cheese, vanilla and powdered sugar in a blender until smooth. Place 2 tablespoons of filling in the center of each crepe and roll up. Place the filled crepes in the baking dish seam side down. Cover the dish with foil and bake for 18 minutes to heat through; serve with raspberry jam.

Quick and Easy Cheesy Tomato Quiche

Number of Servings: 1

Ingredients:

2 large or extra large eggs

1 tbsp skim milk

½ cup low fat cheddar cheese (you can use other cheeses if desired), shredded

¼ cup Roma tomatoes, diced (drain off as much of the juice as possible)

1 tsp fresh basil, chopped

a dash of paprika

Cooking spray

black pepper, to taste

Preparation:

Preheat your oven to 350 F. Spray a 6” pie tin with cooking spray and mix together all of the ingredients in a small bowl. Pour the mixture into the pie tin and sprinkle with a little paprika and black pepper.

Bake the quiche for about 30 minutes, or until a knife inserted in the center of the quiche comes out clean. Allow to stand for 5 minutes before serving.

Sweet Potato Hash Browns

Number of Servings: 4

Ingredients:

2 cups of grated sweet potatoes

½ cup onion (any kind), thinly sliced

2 tbsp olive oil

salt and black pepper, to taste

Preparation:

Mix the grated sweet potatoes and onions in a bowl with a little salt and black pepper and then separate into 4 portions. Heat the olive oil in a skillet over medium high heat. Once the oil is hot, cook each portion of sweet potato hash browns for 2 – 4 minutes on each side, or until cooked through and lightly browned. Season to taste with salt and black pepper and serve.

Smoked Salmon and Vegetable Wraps

Number of Servings: 4

Ingredients:

3 ounces smoked salmon, chopped coarsely

4 large whole wheat tortillas

2/3 cup low fat cream cheese (non fat or tofu-based imitation cream cheese is also OK if you’d like to substitute these for low fat cream cheese)

1 small carrot, diced

½ of a small bell pepper (any kind), diced

3 tbsp fresh chives, chopped (green onions may be substituted if necessary)

1 medium sized cucumber, peeled and cut into thin slices lengthwise

2 tomatoes, sliced very thinly

8 romaine lettuce leaves

Capers (optional)

black pepper, to taste

Preparation

Add the diced carrots, diced bell pepper and chives (or green onion, if using instead) to a food processor and pulse until finely chopped. Add the chopped smoked salmon and cream cheese or cream cheese substitute to the food processor. Pulse until the cream cheese and salmon are thoroughly blended in with the other ingredients to form a smooth spread. You can use the spread right away or refrigerate it in an airtight container for 1 -2 days.

When you’re getting ready to serve the salmon and vegetable wraps, slice the tomatoes and cucumbers; wash the lettuce leaves and pat dry with a clean kitchen towel to remove any excess water.

Warm the tortillas on a skillet or quickly toast over one of the burners of a gas stove (if you have a gas stove). Spread about 1/3 cup of the cream cheese filling on each tortilla, spreading evenly from the center out to about half an inch of the edge. Next, layer the cucumber slices, followed by tomato slices and finally the lettuce and a few capers, if using. Add a sprinkle of black pepper and fold up the tortillas burrito-style to keep the ingredients inside. Refrigerate the wraps for 10 minutes to allow the flavors to mix together, then serve immediately for the best flavor and texture.

Spinach and Feta Omelet

Number of Servings: 4

Ingredients:

5 extra large eggs

1 cup baby spinach leaves

½ of a small red onion, diced

½ cup low fat feta cheese, crumbled finely

1 tbsp olive oil

1 tsp dill

salt and black pepper, to taste

Preparation:

Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the onion and spinach and cook for 4 – 6 minutes, stirring regularly, until the spinach is wilted and the onion turns translucent. While the spinach and onion cooks, beat the eggs in a medium sized bowl along with the dill and a little salt and pepper.

When the onion and spinach are cooked, pour the egg mixture into the skillet, tilting the pan if needed to cover the entire bottom of the skillet. Cook for two minutes. Add the cheese evenly on top of the egg mixture. Cover the skillet and reduce the heat to low, cooking another 4 minutes, or until the omelet is set.

Cut the omelet into four wedges and serve immediately.

Whole Wheat Pancakes Or Waffles

Number of Servings: 4

Ingredients:

½ cup sifted whole wheat flour

½ cup oatmeal, uncooked

¾ cup skim milk

2 eggs, beaten well

2 tbsp canola oil

1 tbsp Splenda

2tsp baking powder

Cooking spray

Preparation:

Add the flour, oatmeal, Splenda and baking powder in a large bowl. In another, smaller bowl, mix together the skim milk, oil and eggs. Stir the egg mixture into the dry ingredients while you heat a griddle or skillet. Spray the griddle or skillet with cooking spray; once the skillet is hot enough that a drop of water “dances” on the surface, cook the pancakes on the skillet or griddle until the bottoms are golden brown, then turn and cook the other side. Serve hot with the (diabetic-friendly) toppings of your choice.

This recipe can also be made in a waffle iron – just follow the manufacturer’s directions to prepare this recipe as waffles instead of pancakes.

Desserts

Carrot Cake

Number of Servings: 12

Ingredients:

For the cake:

1 cup all purpose flour

1 cup whole wheat flour, sifted

1 1/3 cups shredded carrots

5 egg whites

3 cups water

½ cup Splenda

½ cup canola or corn oil

½ cup applesauce

¼ cup walnuts, chopped

2 tsp cinnamon

2 tsp baking soda

2 tsp vanilla extract

Cooking spray

For the frosting:

½ cup low fat (or non fat) cream cheese, softened at room temperature

¾ cup powdered sugar

¾ tsp vanilla extract

Juice of ½ lemon (about 1 – 1 ½ tsp)

Preparation:

Start by preheating your oven to 350 F. While the oven heats, spray a 9” x 13” cake pan lightly with cooking spray, then dust with about 1 tbsp of all purpose flour, then shake the pan out to remove the excess flour.

Place the carrots and water in a medium sized saucepan or Dutch oven and bring the mixture to a boil over high heat. Cook the carrots for 5 minutes at a rapid boil, then remove from heat. Drain off the water and set aside to cool and reserve the boiled carrots.

Mix together the flour, cinnamon, Splenda and baking soda in a large bowl, using a whisk to ensure thorough blending. In a separate large bowl, beat the egg whites together with the canola oil, vanilla and applesauce. Add the mixed dry ingredients together with the egg mixture and beat until a smooth batter is formed. Stir in the boiled carrots and walnuts.

Pour your carrot cake batter into your cake pan and place in the center rack of your oven. Bake for about 1 hour, or until a toothpick inserted in the center of the cake comes out clean. Remove the carrot cake from the oven and allow it to cool, in the pan, for about 10 minutes on a wire rack. Once it’s cool enough to handle, remove the cake from the pan and allow the carrot cake to cool on the wire rack for 1 hour before frosting.

When the carrot cake is almost cooled, start making your frosting. Using an eggbeater or a hand held electric mixer, beat the softened room temperature cream cheese in a small bowl. Slowly add the powdered sugar, a little at a time as you continue beating the mixture. Once all of the powdered sugar has been incorporated into the frosting, add the lemon juice and vanilla extract and mix until the frosting is smooth. Frost the top of the cake and if there’s enough left over afterwards, frost the sides of the cake as well.

Apple Crisp

Number of Servings: 4

Ingredients:

2 ½ cups sliced apples (Granny Smith is best, but use any tart apple you like)

½ cup whole wheat flour

½ cup uncooked oatmeal

¼ cup Splenda

1 ½ tbsp cinnamon

1 ½ butter or margarine

Preparation:

Preheat your oven to 350 F. Arrange the sliced apples in a 9” square baking pan. Mix together the butter or margarine, flour, oats, cinnamon and Splenda until it forms a crumbly, streusel topping-like mixture. Press the flour and oat mixture over the sliced apples and make until the top is well browned, about 45 – 50 minutes. Remove from the oven and allow to cool for 10 minutes. Serve warm.

Fruit and Buttermilk Shake

Number of Servings: 1

Ingredients:

½ cup sliced mixed fruit – strawberries, apples, bananas; anything you have on hand will do just fine

½ cup low fat buttermilk

½ tsp vanilla extract

2 ice cubes

Splenda, to taste

Preparation:

Place the sliced fruit, vanilla extract, ice cubes and low fat buttermilk in a blender and blend on the ice crush or liquefy setting until smooth. Taste and add Splenda, if needed.

Banana Bread

Number of Servings: 9

Ingredients:

¾ cup all purpose flour

¾ cup whole wheat flour

½ cup oat bran

1 cup mashed ripe bananas

¼ cup skim milk

¼ cup applesauce (use a brand of applesauce which has no added sugar)

¼ cup Splenda

2 eggs

2 tsps baking powder

¼ tsp baking soda

½ tsp cinnamon

½ tsp nutmeg

a dash of salt

Cooking spray

Preparation:

Preheat your oven to 350 F. While the oven heats, spray a small loaf pan with cooking spray and prepare your batter: mix eggs, skim milk, mashed banana and Splenda in a large mixing bowl.

Mix the rest of the ingredients in a separate bowl, combining thoroughly. Add the dry ingredients to the banana, milk, egg and Splenda mixture, stirring until the dry ingredients are just moistened.

Pour your banana bread batter into the loaf pan and bake for 50 minutes to 1 hour; the banana bread is done when a toothpick inserted into the center of the loaf comes out clean.

Brownies with Berries and Cream

Number of Servings: 8

Ingredients:

For the brownies:

2/3 cups of all purpose flour, measured and leveled

1/3 cup whole wheat flour, measured and leveled

½ cup unsweetened cocoa powder

1 tbsp instant coffee

1 ½ tsp baking powder

1/3 cup vegetable oil

½ cup brown sugar substitute, packed

1 extra large egg

2 tsp vanilla extract

a pinch of salt

cooking spray

For the berries and cream:

½ cup fat free whipped topping

2 tbsp water

1 cup each raspberries and blackberries (blueberries or strawberries may be substituted if desired)

Preparation:

Start by preheating your oven to 325 F. Spray a 9”, nonstick cake pan or spring form pan with cooking spray. While the oven’s heating up, mix together the all purpose flour, whole wheat flour, cocoa, baking powder, instant coffee and salt in a large mixing bowl.

In another mixing bowl, mix together the oil, eggs, vanilla extract and brown sugar substitute and combine well. Add this mixture to the dry ingredients and mix together until just blended; the batter should be quite thick. Spoon the batter into the baking pan and spread it out evenly with the back of a spoon. You may want to make this easier by spraying the back of the spoon with cooking spray first to prevent the batter from sticking to the spoon.

Bake the brownies for 10 – 12 minutes, or until they puff up slightly. Remove from the oven – they won’t actually be totally cooked yet, but allowing them to finish out of the oven using the heat of the pan will ensure that the brownies are moist rather than dry and overcooked.

Allow the pan to cool for 5 minutes on a wire rack. Gently remove from the pan and allow to cool on a serving plate until it reaches room temperature or serve warm. Store cooled brownies at room temperature in a tightly sealed container.

While the brownies are in the oven, you can make the berries and cream. Whisk together the water and non fat whipped topping and refrigerate until ready to serve. Top the brownies with the cream, then berries and serve.

Banana – Rum Cake

Number of Servings: 4

Ingredients:

¾ cup all purpose flour

¼ cup whole wheat flour

1 ripe banana, sliced thinly

½ cup mashed ripe banana (about 1 medium sized banana)

½ cup Splenda or other sugar substitute

½ cup low fat buttermilk

2 tbsp brown sugar

2 tbsp butter or margarine, melted

2 tbsp canola oil

2 tbsp rum flavoring (or alternative)

1 egg

1 tsp baking powder

½ tsp baking soda

½ tsp cinnamon

a pinch of salt

cooking spray

Preparation:

Preheat your oven to 350 F. Spray a 8” cake pan with cooking spray. Pour the melted butter into the pan, turning the pan to coat the bottom evenly. Sprinkle the brown sugar evenly over the bottom of the pan. Arrange the slices of banana in a single layer on top of the brown sugar.

In a large bowl, mix together the all of the dry ingredients (the baking soda, cinnamon, all purpose flour, whole wheat flour, baking powder, salt and cinnamon). Use a whisk to ensure that the dry ingredients are thoroughly mixed.

In a separate medium sized bowl, mix the mashed banana, oil, rum, egg and buttermilk. Whisk the ingredients until they form a smooth mixture. Combine this mixture with the dry ingredients and stir until the dry ingredients are moistened.

Spoon the batter over the sliced bananas in the cake pan, using the back of the spoon to spread the batter evenly. Bake the banana rum cake for 30 – 35 minutes. You’ll be able to tell that the cake is done when a toothpick inserted into the center of the cake comes out clean.

Once the cake is done, take it out of the oven and immediately turn it out onto a serving plate and allow to cool for 10 minutes before slicing and serving. This cake will keep for 2 -3 days covered in the refrigerator, but it tastes the best when it’s just finished cooling but still warm from the oven.

Peanut Butter Cookies

Number of Servings: 12 – 24 (1 – 2 cookies is one serving)

Ingredients:

1 cup all purpose flour

½ cup whole wheat flour

1 egg

1 cups Splenda

¼ cup butter or margarine, softened at room temperature

1 cup peanut butter (creamy or chunky style, whichever you prefer)

2 tbsp honey

½ tsp baking soda

½ tsp vanilla extract

½ tsp salt

Preparation:

Preheat your oven to 350 F. Beat margarine or butter with peanut butter in a large bowl using an eggbeater or hand held electric mixer until thoroughly blended and creamy (this will take about a minute using an electric mixer, 2 -3 minutes using an eggbeater).

Add the honey, egg and vanilla extract and beat for another 1 ½ minutes on high speed (if using an electric mixer) or until thoroughly blended if mixing by hand, about 2 – 3 minutes. Add Splenda and beat in thoroughly.

In a separate small bowl, mix together the all purpose flour, whole wheat flour, salt and baking soda until combined. Add the mixed dry ingredients slowly to the peanut butter mixture a little at a time, beating until well blended together. The mixture may be slightly crumbly – that’s perfectly fine.

Take level teaspoons full of dough and roll into balls. Drop the balls on a cookie sheet oiled with cooking spray; place the balls approximately 2” apart. Flatten each cookie with a fork. Bake the cookies for 6 – 10 minutes, or until the cookies are slightly browned around the edges. Once the cookies are done, remove them from the oven and cool on a wire rack; when the cookies have cooled, they may be stored in an airtight container at room temperature.

Sample 5-Day Diabetic Meal Plan

This 5-day meal plan is based on a roughly 1,600 calorie diabetic weight loss/weight maintenance diet; feel free to make adjustments to this meal plan based on the advice of your physician or dietician as needed.

Day 1

Breakfast

1 cup unsweetened whole grain cereal

1 cup skim milk

1 hardboiled egg (optional)

1 medium sized orange or apple

Lunch

Vegetable Pie, Provence Style

1 slice of whole grain bread

Dinner

Salmon and Asparagus with Garlic – Lemon Sauce

Brown Rice and Bean Salad

½ of a banana

Snack

½ cup lowfat cottage cheese

1 small piece of fruit (your choice)

Day 2

1 cup whole grain cereal

1 cup skim milk

1 orange or banana

1 slice of whole grain toast with 1 tbsp peanut butter

Lunch

Thai Chicken Salad

1 slice of whole grain bread

½ apple or banana

Dinner

Hearty Beef Stew

1 small piece of fruit (your choice)

Snack

1 ounce almonds or cashews (salted or unsalted)

Day 3

Breakfast

1 whole grain bagel with 1 tbsp unsalted peanut butter

1 cup skim milk (optional)

½ cup berries (blueberries, blackberries, etc.)

½ of an apple

Lunch

Warm Lentil and Carrot Salad

Wilted Greens Salad

Dinner

Angel Hair Pasta with Pork and Vegetables

Baked Winter Squash

Brownies with Berries and Cream

Snack

1 piece of fruit (your choice)

½ cup low fat cottage cheese or Greek yogurt

Day 4

Breakfast

Fruit and Buttermilk Shake

1 slice of whole grain toast with 1 tbsp unsalted peanut butter

Lunch

Mushroom and Barley Soup

1 slice of whole grain bread

½ piece of fruit (your choice)

Dinner

Mushroom Risotto

Sesame Kale

½ banana

Snack

1 oz dried fruit

1 oz walnuts or almonds

Day 5

Breakfast

Whole Wheat Pancakes or Waffles

½ cup blueberries

1 cup skim milk

Lunch

Tomato Soup with Chicken, White Beans and Spinach

1 slice of whole grain bread

Dinner

Pork Marsala

New Orleans-Style Eggplant

1/2 cup brown rice

½ banana

Snack

½ cup blackberries

½ cup Greek yogurt

Conclusion

There’s a whole world of new possibilities out there for diabetics. While there may be dietary restrictions that you have to stick to in order to manage your condition effectively, as you now know, it doesn’t mean that you’re limited in what you can eat. With a little creativity and some inspiration from these diabetic recipes, you’ll be able to come up with some new recipes of your own which are so great that you won’t feel that you’re missing a thing.

As long as you follow the basic guidelines of eating right to keep your diabetes under control: plenty of fresh vegetables, lean protein-rich foods and of course, minimal sugar, you can eat pretty much anything you like. You’ll have to learn a new kind of cooking, to be sure, but by the time that you’ve tried all of the recipes in this book, you’ll be an old hand at diabetic cooking and ready to expand your skills in the kitchen and become a diabetic gourmet par excellence!

Table of Contents

Copyright

Introduction

Section 1: Paleo Cookbook

Introduction

Entrees

Side Dishes, Soups and Snacks

Breakfast

Desserts

Paleo Cookbook Conclusion

Section 2: Gluten Free Cookbook

Gluten Free -- By Chance or By Choice -- A Healthier Diet

Main Dish Gluten Free Recipes

Side Dishes and Vegetables

Appetizers and Snacks

Gluten Free Conserves and Relishes

Gluten Free Desserts -Yes, They Can be Healthy.

Gluten Free Tips for Fun Kid Foods

Gluten Free Breakfast Idea

Crock Pot Cookery and Gluten Free?

Adapting recipes for your slow cooker.

Restaurant Foods on a Gluten Free Diet

Tips on Living Gluten Free:

References and Credits:

Section 3: Diabetic Recipes

Introduction

Entrees

Soups

Side Dishes

Breakfast

Desserts

Sample 5-Day Diabetic Meal Plan

Conclusion

Table of Contents

Copyright

Introduction

Section 1: Paleo Cookbook

Introduction

Entrees

Side Dishes, Soups and Snacks

Breakfast

Desserts

Paleo Cookbook Conclusion

Section 2: Gluten Free Cookbook

Gluten Free -- By Chance or By Choice -- A Healthier Diet

Main Dish Gluten Free Recipes

Side Dishes and Vegetables

Appetizers and Snacks

Gluten Free Conserves and Relishes

Gluten Free Desserts -Yes, They Can be Healthy.

Gluten Free Tips for Fun Kid Foods

Gluten Free Breakfast Idea

Crock Pot Cookery and Gluten Free?

Adapting recipes for your slow cooker.

Restaurant Foods on a Gluten Free Diet

Tips on Living Gluten Free:

References and Credits:

Section 3: Diabetic Recipes

Introduction

Entrees

Soups

Side Dishes

Breakfast

Desserts

Sample 5-Day Diabetic Meal Plan

Conclusion