Comprehensive Elimination Diet
The
Comprehensive Elimination Diet is a dietary program designed to clear the body
of foods and chemicals you may be allergic or sensitive to, and, at the same
time, improve your body’s ability to handle and dispose of these substances.
We have called this an “Elimination Diet”
because we will be asking you to remove certain foods, and food categories,
from your diet. The main rationale
behind the diet is that these modifications allow your body’s detoxification
machinery, which may be overburdened or compromised, to recover and begin to
function efficiently again. The dietary
changes help the body eliminate or “clear” various toxins that may have
accumulated due to environmental exposure, foods, beverages, drugs, alcohol, or
cigarette smoking.
In our experience, we have found this
process to be generally well tolerated and extremely beneficial. We obviously hope that you will find it
useful too. There is really no “typical”
or “normal” response. A person’s initial
response to any new diet is highly variable, and this diet is no exception.
This can be attributed to physiological, mental, and biochemical differences
among individuals; the degree of exposure to, and type of “toxin”; and other
lifestyle factors. Most often,
individuals on the elimination diet report increased energy, mental alertness,
decrease in muscle or joint pain, and a general sense of improved
well-being. However, some people report
some initial reactions to the diet, especially in the first week, as their
bodies adjust to a different dietary program.
Symptoms you may experience in the first week or so can include changes
in sleep patterns, lightheadedness, headaches, joint or muscle stiffness and
changes in gastrointestinal function.
Such symptoms rarely last for more than a few days.
We realize that changing food habits can
be a complex, difficult and sometimes confusing process. It doesn’t have to be, and we think that we
have simplified the process with diet menus, recipes, snack suggestions and
other information to make it a “do-able” process. Peruse this information carefully. If you have any questions about the diet, or
any problems, please give us a call. We
would be happy to help, and often we can resolve the issue quickly.
Bon appétit!
Introduction to the Menu Plan for the
Comprehensive Elimination Diet
On page
4, you will find the “Comprehensive Elimination Diet Guidelines.” Eat only the foods listed under “Foods to
Include,” and avoid those foods shown under “Foods to Exclude.” These
Guidelines are intended as a quick overview of the dietary plan. If you have a question about a particular
food, check to see if it is on the food list.
You should, of course, avoid any listed foods to which you know you are
intolerant or allergic. We also may change some of these guidelines based upon
your personal health condition and history.
The
“7-Day Menu Plan” starting on page 8, may be used as is or as a starting
point. This is a suggested menu that you might find useful while you are on the
elimination diet. Feel free to modify it
and to incorporate your favorite foods, provided that they are on the accepted
list.
A few suggestions which may be of help:
§
You may use leftovers for the next day’s
meal or part of a meal, e.g., leftover broiled salmon and broccoli from dinner
as part of a large salad for lunch the next day.
§
It may be helpful to cook extra chicken,
sweet potatoes, rice, and beans, etc. that can be reheated for snacking or
another meal.
§
Most foods on the menu plan freeze quite
well.
§
Please add extra vegetables and fruits as
needed. The menu is a basic one and needs your personal
touch. This is not a calorie-restricted diet. Use the suggested snacks as needed for hunger
or cravings; leftovers are also handy to eat as snacks.
§
If you are a vegetarian, eliminate the
meats and fish and consume more beans and rice, quinoa, amaranth, teff, millet,
and buckwheat.
§
Breakfasts that need cooking are easiest
to incorporate on your days off. Muffins
can all be made ahead of time, frozen, and used as needed.
§
If you are consuming coffee or other
caffeine containing beverages on a regular basis, it is always wise to slowly
reduce your caffeine intake rather than abruptly stop it; this will prevent
caffeine-withdrawal headaches. For
instance, try drinking half decaf/half regular coffee for a few days, then
slowly reduce the total amount of coffee.
§
Select fresh foods whenever you can. If possible, choose organically grown fruits
and vegetables to eliminate pesticide and chemical residue consumption. Wash fruits and vegetables thoroughly.
§
Read oil labels; use only those that are
obtained by a “cold pressed” method.
§
If you select animal sources of protein,
look for free-range or organically raised chicken, turkey, or lamb. Trim visible fat and prepare by broiling, baking,
stewing, grilling, or stir-frying.
Cold-water fish (e.g., salmon, mackerel, and halibut) is another
excellent source of protein and the omega-3 essential fatty acids, which are
important nutrients in this diet. Fish
is used extensively. If you do not
tolerate fish, consult with us. We may
suggest supplemental fish oils. Avoid
shellfish, as it may cause allergic reaction.
§
Remember to drink the recommended amount
(at least two quarts) of plain, filtered water each day.
§
Strenuous or prolonged exercise may be
reduced during some or the entire program to allow the body to heal more
effectively without the additional burden imposed by exercise. Adequate rest and stress reduction are also
important to the success of this program.
Finally, anytime
you change your diet significantly, you may experience such symptoms as
fatigue, headache, or muscle aches for a few days. Your body needs time as it is
"withdrawing" from the foods you eat on a daily basis. Your body may crave some foods it is used to
consuming. Persevere. Those symptoms
generally don’t last long, and most people feel much better over the next
couple of weeks.
Comprehensive Elimination Diet Guidelines
FOODS
to INCLUDE FOODS to EXCLUDE
Whole fruits and diluted juices; fruit
juice concentrates for baking |
Citrus: oranges,
grapefruit, lime, lemon; grapes |
Dairy
substitutes: rice and nut milks such as almond milk, coconut milk |
Dairy
and eggs: milk, cheese, eggs, cottage cheese, cream, yogurt, butter, ice
cream, frozen yogurt, non-dairy creamers |
Non-gluten
grains: brown rice, millet, quinoa, amaranth, teff, buckwheat |
Grains:
wheat, corn, oats, barley, spelt, kamut, rye, triticale |
Fresh ocean fish, wild game, lamb,
duck, organic chicken and turkey |
Pork,
beef/veal, sausage, cold cuts, canned meats, frankfurters, shellfish |
Dried beans, split peas and legumes |
Soybean
products (soy sauce, soybean oil in processed foods; tempeh, tofu, soymilk,
soy yogurt, textured vegetable protein) |
Nuts and seeds: walnuts, pumpkin,
sesame and sunflower seeds, hazelnuts, pecans, almonds, cashews, nut butters
such as almond or tahini |
Peanuts and peanut butter, pistachio
nuts |
All raw, steamed, sautéed, juiced or
baked vegetables, except as specifically excluded in the box to the right. |
Mushrooms,
corn, all nightshades including: tomatoes, any variety of potatoes (sweet
potatoes and yams are allowed), eggplant, peppers (green, red, yellow),
ground cayenne and paprika |
Cold
pressed olive and flax seed oils, expeller pressed safflower, sesame,
sunflower, walnut, canola, pumpkin, and almond oils |
Butter,
margarine, shortening, processed oils, salad dressings, mayonnaise, and
spreads |
Drink
at least 6-8 cups of filtered water per day.
Herbal teas acceptable. |
Alcohol,
coffee and other caffeinated beverages, soda pop |
Brown
rice syrup, fruit sweeteners (see page 8), molasses, stevia |
Refined
sugar, white/brown sugars, succanat, honey, maple syrup, corn syrup, high
fructose corn syrup, evaporated cane juice |
Things
to watch for:
§
Corn starch in baking powder and any
processed foods
§
Corn syrup in beverages and processed
foods
§
Vinegar in ketchup, mayonnaise &
mustard is usually from wheat or corn
§
Breads advertised as gluten-free which
contain oats, spelt, kamut, rye
§
Many amaranth and millet flake cereals
have oats or corn
§
Many canned tunas contain textured
vegetable protein which is from soy;
look for low-salt versions which tend to
be pure tuna, with no fillers
§
Multi-grain rice cakes are not just rice.
Purchase plain rice cakes.
Elimination
Diet Shopping List
Fruits ü
Apples
ü
Apricots
(fresh) ü
Bananas ü
Blackberries ü
Blueberries ü
Cantaloupe ü
Cherries ü
Coconut ü
Figs
(fresh) ü
Huckleberries ü
Kiwi ü
Kumquat ü
Loganberries ü
Mangos ü
Melons ü
Mulberries
ü
Nectarines ü
Papayas ü
Peaches ü
Pears ü
Prunes ü
Raspberries ü
Strawberries * All the above fruit can be consumed raw or juiced. Vegetables ü
Artichoke ü
Asparagus ü
Avocado ü
Bamboo
shoots ü
Beets
& beet tops ü
Bok
choy ü
Broccoflower ü
Broccoli ü
Brussels
sprouts ü
Cabbage Beans ü
All
beans except soy ü
Lentils
- brown, green, red ü
Split
peas * All the above beans can be dried or
canned. Nuts &
Seeds ü
Almonds ü
Cashews ü
Flax
seeds ü
Hazelnuts
(Filberts) ü
Pecans
ü
Poppy
seeds ü
Pumpkin
seeds ü
Sesame
seeds ü
Sunflower
seeds ü
Walnuts *All the above seeds can be consumed as
butters and spreads (e.g., tahini). Oils ü
Almond
ü
Flax
Seed ü
Canola
ü
Olive
ü
Pumpkin
ü
Safflower
ü
Sesame
ü
Sunflower
ü
Walnut
|
ü
Carrots ü
Cauliflower ü
Celery ü
Chives ü
Cucumber ü
Dandelion
greens ü
Endive ü
Kale ü
Kohlrabi ü
Leeks ü
Lettuce
– red or greenleaf & Chinese ü
Okra ü
Onions ü
Pak-choi ü
Parsley ü
Red
leaf chicory ü
Sea
Vegetables – seaweed, kelp ü
Snow
peas ü
Spinach ü
Squash ü
Sweet
potato & yams ü
Swiss
chard ü
Watercress ü
Zucchini * All
the above vegetables can be consumed raw, juiced steamed, sautéed, or baked. Non-Gluten
Grains ü
Amaranth ü
Millet ü
Quinoa
ü
Rice
-brown, white, wild ü
Teff ü
Buckwheat Vinegars ü
Apple
Cider ü
Balsamic ü
Red
Wine ü
Rice
ü
Tarragon
ü
Ume
Herbs,
Spices & Extracts ü
Anise ü
Basil ü
Bay
leaf ü
Caraway
seeds ü
Cardamom ü
Celery
seed ü
Cinnamon ü
Coriander ü
Cumin ü
Dandelion ü
Dill ü
Dry
mustard ü
Fennel ü
Garlic ü
Ginger ü
Marjoram ü
Mint ü
Nutmeg ü
Oregano ü
Parsley ü
Rosemary ü
Saffron ü
Sage ü
Salt-free
herbal blends ü
Savory ü
Sea
salt ü
Tarragon ü
Thyme ü
Turmeric ü
Vanilla
extract (pure) |
Cereals
& Pasta ü
Cream
of rice ü
Puffed
rice ü
Puffed millet ü
Rice
pasta ü
100%
buckwheat noodles ü
Rice
crackers Breads &
Baking ü
Arrowroot
ü
Baking
soda ü
Rice
bran ü
Gluten
free breads ü
Quinoa
flakes ü
Flours:
rice, teff, quinoa, millet, tapioca, amaranth, garbanzo bean ü
Rice
flour pancake mix Flesh Foods ü
Free-range
chicken, turkey, duck ü
Fresh
ocean fish - Pacific salmon, ocean char, halibut, haddock, cod, sole, pollock,
tuna, mahi-mahi ü
Lamb ü
Water-packed
canned tuna (watch for added protein from soy) ü
Wild
game Dairy
Substitutes ü
Almond
Milk ü
Rice
Milk ü
Coconut
Milk Beverages ü
Herbal
tea (non- caffeinated) ü
Mineral
water ü
Pure
unsweetened fruit or vegetable juices ü
Spring
water Sweeteners ü
Fruit
sweetener ü
Molasses ü
Rice
syrup ü
Stevia Condiments ü
Mustard
(made with apple cider vinegar) ü
Nutritional
yeast |
ü
This
is a suggested day-by-day menu for one week while on the Comprehensive
Elimination Diet.
ü
Use
this menu to stimulate your own ideas and modify it according to your own
taste.
ü
Serving
sizes in each recipe are approximate; adapt them to your own appetite.
ü
You
may mix and match foods from different days according to your
own preferences.
ü
Substitutions
with store bought items are allowed as long as you avoid restricted foods. For
example, many instant soups or canned soups from the health food store are OK –
read labels.
ü
Recipes for the menu items marked with an
asterisk (*) are included at the end of this handout.
ü
Vitamin C crystals (ascorbic acid) are used in
some recipes as substitution for lemon juice to provide tartness and to prevent
some foods from browning when exposed to the air.
ü
Fruit
sweeteners include: whole fruit, unsweetened apple butter, fruit juice
concentrates (e.g., Mixed Fruit Concentrate produced by Mystic Lake Diary,
Redmond, WA can be found in the refrigerator section at most health food
stores).
DAY 3
DAY 4
DAY 5
DAY 7
Snack Suggestions
Comprehensive Elimination Diet
Recipes for 7 Day Menu
Lentil Soup -
Serves 4
2 cloves garlic, minced
1 medium onion, chopped
2 large carrots, sliced or chopped
2 stalks celery, chopped
1 ½ cups red and/or green lentils, well rinsed
2 quarts water or broth
Pinch thyme or any herbs of your choice
Salt to taste
Combine first 6 ingredients and
bring to boil. Add seasonings. Reduce heat to medium-low and simmer,
partially covered, until lentils are soft.
Green lentils need about 45 minutes to 1 hour, while red lentils only
need 20-30 minutes. Puree half of the
soup in the blender if you prefer a creamy soup.
Split Pea Soup - Serves
6
3 cups dry split peas,
well rinsed
2 quarts water
1 tsp. salt
1 bay leaf
½ - 1 tsp. dry mustard
2 onions, chopped fine
4 cloves garlic, minced
3 stalks celery, chopped
2 medium carrots, sliced
Salt and pepper to taste
3 Tbsp. apple-cider vinegar or rice vinegar
Combine peas, water, salt, bay
leaf, and mustard in 6-quart pot. Bring
to boil, reduce heat and simmer, partially covered for about 20 minutes. Add vegetables and simmer for another 40
minutes, stirring occasionally. Add more
water as needed. Add salt, pepper, and
vinegar to taste.
Quinoa Salad - Serves
8-10
1 ½ cups quinoa, rinsed
several times
3
cups water, or chicken broth or vegetable broth (or a combination)
1
cup fresh or frozen peas (frozen baby peas should be just defrosted)
Chopped
veggies, raw or lightly steamed (broccoli, asparagus, green beans, etc)
½
cup chopped red onion
½
cup chopped black olives (optional)
1/3
cup olive oil
2
Tbsp. balsamic vinegar or lemon juice
1 or 2 crushed garlic cloves
2-4
Tbsp. fresh dill, chopped (or 1 Tbsp. dried dill)
2
Tbsp. chopped fresh parsley
salt
and pepper to taste
Rinse quinoa well (quinoa tastes bitter if not
well rinsed). Bring 3 cups water or
broth to a boil. Add rinsed quinoa and
bring back to boil. Simmer uncovered for about 15 minutes until liquid is well
absorbed. Transfer to large bowl with a
small amount of olive oil to prevent sticking, and allow to cool. Meantime, mix together remaining oil,
vinegar or lemon juice, parsley, and garlic in a small bowl. Add veggies to quinoa and toss well with
dressing mixture, dill, salt and pepper.
Chill before serving.
Oven Roasted Veggies – number
of servings depend on amount of veggies used
Use
any combination of the following vegetables, unpeeled, washed, and cut into
bite-sized pieces: eggplant, small red potatoes, red onion, yellow or green
summer squash, mushrooms, asparagus. Toss with crushed garlic cloves, olive oil
and sprinkle with rosemary, oregano, tarragon, and basil to taste. Spread in roasting pan in single layers and
roast approximately 45 minutes at 400 degrees until veggies are tender and
slightly brown, stirring occasionally. Salt and pepper to taste. Serve while warm.
Vinaigrette Dressing -
6 servings (approximately)
Note: ingredient amounts
in this recipe are approximate - use more or less of certain ingredients to
adapt recipe to your personal taste).
¼ cup each flax and
extra-virgin olive oils
3 Tbsp.
Balsamic vinegar (preferred because it has the richest flavor)
2-3 Tbsp. water
1 tsp. dry mustard
1-3 cloves fresh garlic (whole pieces for flavor or crushed for stronger taste)
Salt and pepper to taste
Oregano, basil, parsley, tarragon or any herbs of your choice, fresh or dried
Place vinegar, water and
mustard in a tightly capped jar, and shake well to thoroughly dissolve
mustard. Add oil and remaining ingredients
and shake well again. Store refrigerated and shake well before using. Dressing
will harden when cold; allow 5-10 minutes to re-liquify.
Crispy
Rice Squares - 2 dozen
1 tsp. cold pressed
canola oil
½
cup brown rice syrup
2 Tbsp. sesame tahini, or almond butter
3 tsp. vanilla extract
2 cups crispy brown rice cereal
2 cups puffed rice
2 cups puffed millet or Perky’s Nutty Rice
½
cup pumpkin or sunflower seeds
½ cup currants, chopped dried apple or dates
Heat oil in a large pot; add rice syrup and
tahini or almond butter. Stir until
bubbly. Remove from heat and stir in
vanilla. Add remaining ingredients and
mix well with a wooden spoon. Press into
an ungreased 13x9” pan and press mixture flat.
Let mixture set at room temperature or refrigerate. Cut into squares. Store in an airtight container.
Adapted
and used with permission from “The Allergy Self Help Cookbook,” by Marjorie
Hurt Jones, R.N. Rodale Press,
1¾ cups sifted amaranth
flour
¼
cup sifted arrowroot
2 tsp. baking soda
½
tsp. vitamin C crystals
½
cup chopped nuts
¼
cup ground nuts (refer to Baking Tips,
page 27)
¾
cup water
¼
cup oil
¼
cup fruit juice concentrate
Egg
Replacer to equal 1 egg (refer to recipe on page 27)
1
tsp. pure vanilla extract
1
cup fresh blueberries
Sift the dry ingredients
into a large bowl. Add the chopped and
ground nuts. Whisk together the water,
oil, sweetener, egg replacer, and vanilla.
Pour into the flour bowl. Mix
with a few swift strokes. Fold in the
blueberries.
Divide the batter into 12 muffin cups. Bake at 375 degrees for 18 to 20 minutes, or
until center of muffin feels firm.
Banana Bread - Yields 14
slices.
¼ cup walnuts, ground finely in
blender
1¾ cups brown rice flour
½ cup arrowroot
2 tsp. baking soda
¼ tsp. salt
½ cup chopped walnuts
1½ cups ripe mashed banana
¼ cup safflower or canola oil
6 Tbsp. apple juice concentrate
Egg Replacer to equal 2 eggs
(refer to recipe on page 27)
1 tsp vanilla extract
Preheat oven
to 350 degrees. Mix finely ground walnuts with flour, arrowroot, baking soda
and salt in a large bowl. Stir in the chopped walnuts. In a separate bowl, mix
together the banana, oil, apple juice, egg replacer, lemon and vanilla. Add to
the flour mixture and stir until just moistened. Do not over mix. Pour into a
greased 9"X5" loaf pan and bake for 55-60 minutes or until cake
tester inserted in middle comes out clean. Cool in pan for 10 minutes, then
remove from pan and cool on wire rack.
Asparagus Soup -
Serves 4
Used
with permission from “The Allergy Self Help Cookbook,” by Marjorie Hurt Jones,
R.N. Rodale Press,
1 lb. asparagus, trimmed
2
medium leeks or 4 large shallots
1
Tbsp. oil
2-3
cloves garlic, minced
2
cups water or chicken stock
1
tsp. dried dill weed
pinch
nutmeg
Slice off the tips of the
asparagus and reserve them. Cut the
remaining stalks into 1” pieces. Slice
the leeks in half lengthwise and wash under cold water to remove any sand. Slice into ¼” pieces. Sautée the leeks or shallots in the oil over
medium heat until soft. Add the garlic
and sliced asparagus stalks. Cook,
stirring, another minute or two. Add the
water or stock and dill. Simmer 10-12
minutes.
Remove from heat, allow to cool
5-10 minutes. Puree half the volume at a
time. Return to pan, add the reserved
asparagus tips and simmer 3-5 minutes or until tips are just barely
tender. Add nutmeg. If soup is too thick, thin
with additional water or stock.
Cabbage Salad - Serves
4-6
1 small to medium head
red cabbage, thinly sliced (or use half red and half green cabbage)
8 sliced radishes, or 1 grated carrot
3 green apples, diced
1 stalk celery, chopped
½ cup chopped walnuts or pecans
dash garlic powder
2 Tbsp. olive oil
2 tsp. vinegar
1 tsp. vitamin C crystals
Mix all ingredients in a bowl and allow to sit
for an hour, stirring once or twice.
Serve cold or at room temperature.
Nutty Green Rice - Serves
4
1 cup brown basmati rice
2 cups water
¼ to½ tsp salt
½ cup almonds
1 bunch parsley
1 clove garlic
1½ Tbsp. lemon juice
1½ Tbsp. olive oil
½ cucumber, diced
pepper to taste
Bring water to a boil, add rice and salt, stir
and simmer, covered, for 45 minutes.
Remove from heat and let sit for another 10 minutes; then remove cover
and allow to cool. While rice is cooking,
blend almonds, parsley, garlic, and oil in a food processor. When rice is cool, stir with nut mixture and
add pepper to taste. Garnish with
cucumber if desired.
Cook
desired amount of brown rice pasta according to package instructions.
Toss
cooked pasta with olive oil and sprinkle with several tablespoons of
nutritional yeast.
The
yeast gives the pasta a cheese-like taste.
Fruity Spinach Salad -
Serves 6-8
1 lb. fresh spinach,
washed, dried, torn into pieces
1 pint fresh organic strawberries or
raspberries, washed
½ cup chopped walnuts or sliced almonds
Dressing:
2 Tbsp. sesame seeds
1 Tbsp. poppy seeds
2 scallions, chopped
¼ cup flax seed oil
¼ cup safflower oil
¼ cup balsamic vinegar
Cut
berries in half and arrange over spinach in serving bowl. Combine dressing ingredients in blender or
food processor and process until smooth.
Just before serving, pour over salad and toss. Garnish with nuts.
Nutri-Ola (basic recipe) - Serves 10
Adapted with permission from Sally Rockwell's “Allergy Recipes,”
Nutrition Survival Press,
2 cups arrowroot or millet flour or
finely ground filberts, pecans, almonds, walnuts or
sesame seeds
1 cup filberts or walnuts, coarsely ground
1 cup whole sesame seeds or sunflower seeds (or a combination)
1 cup (combined) finely chopped dried apples, papaya, apricots,
currants
½ cup fruit puree or frozen fruit concentrate
½ cup sesame, or walnut or sunflower oil
2 tsp. pure vanilla or almond extract
Preheat oven
to 275 degrees. Use a blender or food processor to grind nuts, grains or seeds
to desired consistency. Mix the nuts, seeds and/or grains in a large bowl. Mix
with fruit and sweetener, oil and vanilla. Pour over the dry mixture and stir
lightly. Spread mixture into a lightly oiled 15"x10"x1" baking
pan. Bake for 1 hour, stirring every 15 minutes. Cool. Break into small pieces
for cereal or large chunks for snacks.
Breakfast Bars
Add to Nutri-Ola - Basic Recipe
(above):
ü
Egg Replacer* to equal 2 eggs (refer
to recipe on page 27)
Slowly add additional water to make a stiff batter. Follow above
directions, but bake at 350 degrees about 30 minutes. Cut into squares when
done.
Guacamole - Makes 1½ - 2 cups
Used
with permission from “The Allergy Self Help Cookbook,” by Marjorie Hurt Jones,
R.N. Rodale Press,
2-3 ripe avocados
¼
cup chopped onions
¼
tsp. vitamin C crystals
1
Tbsp. water
1
small clove garlic, chopped
Cut the avocados in half, remove
the pits, then scoop the flesh into a blender or food processor. Add the onions, vitamin C crystals, water,
and garlic. Process until smooth. Transfer to a small bowl. Cover and chill. Use within 2-3 days. To prevent darkening, coat top with a thin
layer of oil. For a chunky version, mash
the avocado with a fork and finely chop onions and garlic.
Baking Powder Biscuits - Makes one
dozen
1½ cups brown rice flour
½
cup tapioca flour
4
tsp. baking powder
1/8
tsp. salt
3
Tbsp. canola oil
1
cup applesauce, unsweetened
Preheat oven to 425 degrees. In a medium-large mixing bowl, stir together
dry ingredients. Sprinkle oil on top and
mix well with a pastry blender or fork, until consistency is crumbly. Mix in applesauce and stir until blended.
Spoon heaping tablespoonfuls onto ungreased
cookie sheet. With spoon, lightly shape
into biscuit. Bake 15-18 minutes until
slightly browned. Serve warm for best
flavor, but may be lightly reheated in a microwave.
1 cup buckwheat groats
2
cups water, chicken or vegetable broth
Roast the dry buckwheat groats
over medium heat in a dry skillet, stirring until the grains begin to smell
toasty, about 2 minutes. Add the water
or broth, cover and simmer for 20-30 minutes, until kasha is tender but not
mushy. Pour off any excess liquid.
Optional: add onion, garlic and herbs to the dish.
Sweet Potato Delight - Serves 1-2
Adapted
and used with permission from “The Allergy Self Help Cookbook,” by Marjorie
Hurt Jones, R.N. Rodale Press,
2-4 Tbsp. chopped nuts
1
ripe banana
1 medium sweet potato, cooked
1
tsp. oil
1
Tbsp. fruit sweetener, molasses or brown
rice syrup (optional)
In a large frying pan, dry-roast
the nuts over medium heat for a few minutes.
Shake the pan often. Cut the
banana in half lengthwise. Cut the
cooked sweet potato into ½” pieces. Add
the oil to the pan. Push the nuts to the
outer edges. Place the banana pieces,
flat sides down, in the pan. Add the
sweet potatoes. Cover and cook for 2
minutes. Uncover, and cook for 5
minutes, until everything is heated through and browned on one side. Add the sweetener before serving.
Gingerbread - Serves 9
Adapted
with permission from “Wheat-free Sugar-Free Gourmet Cooking” by Sue O’Brien,
½ cup Mystic Lake Dairy fruit sweetener
(concentrated peach, pineapple and pear juice)
½
cup canola oil
Egg
Replacer to equal 2 eggs* (refer to
recipe on page 27)
1 tsp. vanilla
1
cup unsweetened applesauce
½
cup pecans or walnuts
1½
cups brown rice flour
½
tsp. salt
1
tsp. baking powder
1
tsp. baking soda
2
tsp. ginger
1½
tsp. cinnamon
¼
tsp. nutmeg
1/8
tsp. cloves
Preheat oven to 350 degrees. Lightly spray a 9x9” square pan with olive
oil. Chops nuts until finely
ground. With an electric mixer, on
medium speed, beat sweetener and oil together until thickened. Continue beating and add egg replacer, mixing
well. Reduce speed to low and add
vanilla.
Stir
together dry ingredients, then add nuts.
With mixer on lowest speed, add dry ingredients in two parts,
alternating with the applesauce, until mixture is just incorporated.
Pour
batter into prepared pan and bake for 20-25 min or until gingerbread springs
back when touched lightly in the middle.
Cool in pan on wire rack. Store
well wrapped in plastic at room temperature.
Freezes well.
Mochi
Rice Waffles - Serves 4
Purchase 1 package of cinnamon-apple
Mochi and defrost.
Cut into quarters. Slice
each quarter across to form 2 thinner squares.
Place one square into preheated waffle iron and cook until
done.
Top with your choice of fruit or Sautéed Apples (below).
Sautéed Apples - Serves 2
2 apples, washed
½ Tbsp. safflower oil or canola oil
2 tsp. cinnamon
2-3 Tbsp. apple juice
Thinly slice
apples and sautée in oil until softened. Add cinnamon and apple juice and
simmer, stirring, uncovered for a few more minutes.
Beans
and Greens Soup - Serves 4-5
2 cups cooked white
beans
2
Tbsp. olive oil
2
medium cloves garlic, crushed
1
large onion, chopped
1
bay leaf
1
stalk celery, diced
2
medium carrots, diced
1
tsp. salt
fresh
black pepper
6
cups water, vegetable, or chicken broth
½
lb fresh chopped escarole, spinach, chard, or collards (or a combination)
In a 4-6 quart soup pot, sautée the
onions and garlic in olive oil over low heat.
When onions are soft, add bay leaf, celery, carrot, salt and
pepper. Stir and sautée another 5
minutes. Add broth or water and
cover. Simmer about 20 minutes. Add cooked beans and your choice of
greens. Cover and continue to simmer,
over very low heat, another 15-20 minutes.
Serve immediately or refrigerate and reheat.
Used
with permission from “The Allergy Self Help Cookbook,” by Marjorie Hurt Jones,
R.N. Rodale Press,
15 very ripe pears
½
cup water
½
cup brown rice syrup or fruit juice sweetener
Peel, quarter and core the 15 pears. Place 12 of the pears in a stainless steel or
enamel Dutch oven or 3 quart saucepan.
Coarsely chop the remaining 3 pears.
Place them and the water in a blender.
Process until pureed. Pour into
the pan with the pear quarters.
Bring
to a boil, then reduce the heat to a simmer.
Stir in the sweetener. Cook until
pears are tender, about 30 minutes.
Puree the cooked fruit in batches using a blender or food
processor. The puree should be about the
consistency of honey. If too thin,
return it to the pan and boil it down a bit.
If too thick, dilute with a little juice. Pour into jars, and store in the refrigerator
for up to 1 month.
Used
with permission from “The Allergy Self Help Cookbook,” by Marjorie Hurt Jones,
R.N. Rodale Press,
1 large ripe avocado
1
cup basil leaves
¼
tsp. vitamin C crystals
1 garlic clove, minced or 1/8 tsp. garlic
powder
¼ cup pine nuts
½
tsp. olive or flax oil
Cut the avocado in half and remove the pit. Scoop out the flesh and place it in a bowl of
a food processor. Add the basil, vitamin
C crystals, garlic and pine nuts.
Process for about 2 minutes – scrape the bowl as necessary. Transfer it to a small bowl and coat the
surface with oil to prevent browning.
Chill.
Breakfast Rice Pudding -
Serves 4
1 cup uncooked short
grain brown rice
1¼
cups coconut milk
1¼
cups water
½
tsp. salt
1
Tbsp. brown rice syrup
1 tsp. cinnamon
Chopped
almonds or sunflower seeds or other nuts of choice (optional)
Combine water and coconut milk
in heavy pot; bring to boil, adding rice and salt. Simmer, covered (do NOT stir) for about 45 minutes or more,
until liquid is mostly absorbed and rice is soft. Remove from heat and allow to cool for 15
minutes. Stir in brown rice syrup and
cinnamon and top with nuts or seeds as desired.
Meal in a Muffin –
Makes one dozen
Adapted
with permission from “Wheat-free Sugar-Free Gourmet Cooking” by Sue O’Brien,
1 medium carrot, grated
1
large apple, grated
¼
cup canola oil
¼
cup unsweetened applesauce
Egg
Replacement to equal 2 eggs (refer to recipe
on page 27)
1/3
cup Mystic Lake Dairy sweetener
2
tsp. vanilla
¼
cup garbanzo bean flour
½
cup brown rice flour
¼
tsp. cinnamon
½
tsp. baking powder
¼
tsp. ginger
1/8
tsp. nutmeg
¼
cup shredded unsweetened coconut
½
cup dates
Preheat oven to 375 degrees. Mix together all wet ingredients and set
aside. In a separate bowl, mix dry
ingredients then mix both together.
Lightly coat muffin tins with oil spray.
Fill 3/4 full and bake 15-20 minutes or until toothpick comes out clean. Allow to cool on a rack.
Spiced Lentil Casserole - Serves 4
1 ½ cups lentils, rinsed
well
2 Tbsp. sesame oil
3 cloves garlic, crushed
1 stalk celery, chopped
1 large onion, chopped
½ tsp. salt
1 cup shredded, unsweetened coconut
½ tsp. cinnamon
½ tsp. powdered ginger
½ tsp. turmeric
2 large green apples, washed and diced
Simmer lentils, covered, in 2½
cups water for 30-40 minutes, until tender.
While they are cooking, in a wok or heavy skillet, sauté remaining
ingredients, except apples, in oil until tender. Add water as necessary. Add apples and cook 10 more minutes
covered. Combine with cooked lentils in
a casserole dish.
Brown Rice and Peas - Serves 4
Add
1 cup of green peas (either fresh and lightly steamed or frozen and just
defrosted baby peas) to 2 cups of cooked brown rice. Top with your favorite herbs and flax oil to
taste.
Baked Apple - Serves 6
1/3 cup golden raisins
2
Tbsp. apple juice
6
cooking apples, cored
1½
cups water
¼
cup frozen unsweetened apple juice concentrate
2
tsp. pure vanilla extract
1
tsp. cinnamon
1
tsp. arrowroot
Remove peel from top third of each apple and
arrange in a small baking dish. In a medium saucepan, combine other ingredients
and bring to a boil, stirring frequently.
Reduce heat and simmer 2-3 minutes, until slightly thickened. Distribute raisins, filling centers of each
apple. Pour sauce over apples and bake,
uncovered, at 350 degrees for 1 to 1 1/2 hours.
Baste occasionally and remove from oven when apples are pierced easily
with a fork. Spoon juice over apples and
serve warm.
DAY
7 RECIPES
Rice Pancakes - Makes approximately 14 (4-inch) pancakes.
1 1/3 cups rice flour
½ cup millet flour
2 tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
1 Tbsp. apple butter
1 Tbsp. canola oil
Egg Replacer to equal 2 eggs
(Refer to recipe on page 27)
1½ cups
almond or rice milk
1½ Tbsp.
white vinegar
Mix the almond or rice milk with the
vinegar and allow them to stand for 5 minutes until curdles form. Mix dry
ingredients together and set aside. In large mixing bowl, beat apple butter,
oil, egg, and milk. Add dry mixture and stir gently. Be careful not to overmix.
Serve with Sautéed Apples (refer to recipe on page 21).
Adapted
and used with permission from “The Allergy Self Help Cookbook,” by Marjorie
Hurt Jones, R.N. Rodale Press,
½ cup cashews or other
nuts
¾
cup water
3
Tbsp. vinegar
2
Tbsp. oil
1
Tbsp. arrowroot
1
Tbsp. brown rice syrup
1
Tbsp. minced parsley
1
Tbsp. snipped chives
1½
tsp. dry mustard
Grind the nuts to a fine powder in a
blender. Add the water, blend 1 minute
to make sure the nuts are fully ground.
Add the vinegar, oil, arrowroot, sweetener, and seasonings. Blend until very smooth. Pour into a saucepan and cook a few minutes,
until thick. Allow to cool, transfer to
a glass jar. Store in the
refrigerator. Keeps well for 3 weeks.
Rice Pasta Primavera – Serves 4
2 cups uncooked rice
pasta (noodles, spaghetti, elbows)
1 large whole chicken breast, cut into thin
strips (optional)
Broccoli florets, chopped carrot, and/or other
favorite veggie
3-4 scallions, chopped
2 cloves garlic, minced
1 Tbsp. olive oil (more if needed)
¼ cup fresh basil, finely chopped
¼ - ½ cup coconut milk
½ cup black olives, halved (optional)
Cook rice pasta according to
package directions. While pasta is
cooking, heat oil in wok or heavy frying pan, and stir fry chicken strips,
garlic, scallions, and basil for about 5
minutes;
add remaining vegetables and coconut milk and continue to cook until veggies
are soft and glisten. Add more coconut
milk as needed. Remove from heat and
spoon over drained rice pasta and garnish with olives and extra olive oil, if
desired.
Black Beans and Yellow Rice - Serves 4
Black Beans
1 cup dry black beans, soaked overnight and
drained
4 cups water
1 small onion, chopped
1 small carrot, chopped
2 cloves garlic, minced
1 bay leaf
1 tsp. cumin
In a 3-quart saucepan,
combine beans, water, onion, carrot, green pepper, jalapeno pepper, garlic, bay
leaf, cumin, and pepper flakes. Bring to
a boil over medium heat and simmer, uncovered, about 2½ hours, or until beans
are tender and almost all liquid is absorbed.
Discard bay leaf. (May be made up
to 2 days ahead; reheat before serving.)
Yellow Rice
2 cups chicken stock
1 small onion, finely chopped
2 tsp. olive oil
1 clove garlic, minced
½ tsp. turmeric
1 cup uncooked long-grain brown rice
In
a 2-quart saucepan over low heat, sauté onions in oil until tender, about 5
minutes. Add the garlic and sautée 1 minute.
Stir in turmeric, then rice. Add
stock. Bring to a boil, cover and simmer
45 minutes over low heat, or until rice is tender and all liquid is
absorbed. Do not stir. Spoon beans over rice.
Pickled Beets - Serves 4-6
Adapted
with permission from “The Allergy Self Help Cookbook,” by Marjorie Hurt Jones,
R.N. Rodale Press,
4 beets, cooked and
skinned
¼
cup water
1
Tbsp. brown rice syrup or fruit sweetener
¼
cup rice vinegar
¼
tsp. ground cinnamon
pinch
each of cloves and allspice
Combine the water, sweetener,
vinegar, cinnamon, cloves and allspice in a medium saucepan. Simmer for 2 minutes. Stir in the beets, and heat through. Serve hot or warm.
1/3 cup water
1
Tbsp. ground flaxseed
Place
the water and flaxseed together and allow to gel for about 5 minutes. This mixture will bind patties, meat loaves,
cookies and cakes as well as eggs do, but it will not leaven like eggs for
souffles or sponge cakes. Increase
amounts accordingly for additional egg replacement.
2 tsp. cream of tartar
2
tsp. arrowroot
1
tsp. baking soda
Sift together to mix well. Store in an airtight container. Make small batches.
Baking Tips
·
We
include ground nuts, in addition to chopped nuts, in the muffin recipes,
because the nuts help retain moisture and allow for a small amount of
leavening.
·
To
grind soft nuts such as walnuts, or pecans, use 1-2 Tbsp. of the starch called
for in the recipe and add to the grinding mixture to prevent clumping.
The grinding may be done with a nut chopper, a
small (very clean) coffee grinder, or pulsing on a food processor. Particles should be fine enough to pass
through a strainer. Grind only what you
will need. If you are allergic to nuts,
replace the amount of nut flour with an equal amount of another flour or starch
called for in the recipe.