Low Iodine Recipe Collection

Low Iodine Diet
Recipe
Collection
A compilation of recipes
provided by members of
Thyroid Cancer Canada
5th Edition March, 2012
Low Iodine Diet Recipe Collection
Table of Contents
Introduction ............................................................................................................................................... 1
Breakfast Recipes ...................................................................................................................................... 3
Breads, Pizza, Tortillas ........................................................................................................................... 38
Dips, Salsas, Dressing & Marinades ...................................................................................................... 65
Soups ...................................................................................................................................................... 116
Meat & Meat Alternatives Dishes ....................................................................................................... 146
Vegetables, Pastas & Grains ................................................................................................................ 190
Beverages ............................................................................................................................................... 245
Desserts and Snacks .............................................................................................................................. 281
Norenes Recipes ................................................................................................................................... 380
Index ....................................................................................................................................................... 381
Introduction
The following is a sampling of the over 300 recipes that have been contributed to Thyroid Cancer Canada (TCC) by various
thyroid cancer patients since 2002. As these recipes originate from a variety of sources, we caution readers that this is purely
an assembly of recipes, rather than a formal cookbook. We thank our generous members for sharing their recipes and
experiences with us, so that others may benefit.
Disclaimer: Note that recipes provided here are listed for the convenience of patients preparing for RAI treatment
with a Low Iodine Diet. TCC is not responsible for the appropriateness of the food ingredients nor for outcome of
any recipe you may try from this list. We were not able to review each recipe given to us. You may not always
achieve the results desired due to variations in ingredients, cooking temperatures, typos, errors, omissions, or
individual cooking abilities. Additionally, please always use your best judgement when cooking with raw
ingredients such as eggs or chicken.
If you regularly or occasionally cook and bake from scratch, you may find it convenient to adapt your regularly
prepared meals to be LID-friendly and wont be in need of recipes. However, if you are like the thousands of
patients undergoing radioactive iodine treatment who dont normally prepare their own meals, or even if you just
need some inspiration, we hope the following is helpful.
The recipes suggested here are arranged one per page for ease of choice and selective printing.
Notes
1. Before you prepare any LID foods/meals, be sure to thoroughly read TCC Low Iodine Diet including the
introduction, food guide, shopping list and menu planner. It is available at www.thyroidcancercanada.org. It is
also available free of charge as a full colour poster from TCC. Order your copy by submitting the Get Connected
form in the Join part of the www.thyroidcancercanada.org website.
2. Some recipes specify non-iodized salt as an ingredient. As all table salt sold in Canada is iodized by
regulation, you must either substitute non-iodized coarse salt (such as Windsor Coarse Salt), or table salt
purchased in the USA (marked not a source of iodine) or leave salt out of the recipe.
3. Note that all food ingredients must be purchased in their unsalted form. This especially applies to recipes that
call for nuts.
4. Do not purchase items such as nuts or spices from a bulk bin (the bin may have previously stored salted items).
5. Unfortunately, at this time there are no brands of margarine sold in Canada that are LID-compatible. In most
recipes herein that call for the use of margarine, one can substitute vegetable oil in a 1:1 ratio.
6. A selection of recipes follows. This is not a professional cookbook. Recipes offered here have mainly been
suggested by thyroid cancer patients or other home cooks. TCC cannot vouch for nor guarantee the reliability or
tastiness of the foods suggested, although every effort has been made to select recipes that are simple, wholesome
and tasty.
Page 1
Helpful Hints
1. If you have a friend or relative that can help you (especially if you are hypothyroid) provide them with a copy
of TCC Low Iodine Diet and this publication, and ask them to prepare a few dishes for you.
2. Do your LID shopping at least 1 week before you start the diet. Read the ingredient list on each package
before purchasing (full directions available in the TCC Low Iodine Diet). Keep your special foods separate from
the rest of your household supply. Let your family know that the foods you bought are your special stash. When
you start your diet, hide the family salt shaker so you wont accidentally use it.
3. Prepare your LID meals or baked goods well in advance and freeze them into meal-size portions. Cook in bulk
and make several portions. For example, make a large stew, or roast a chicken, or make a roast beef. Divide into
portions, and freeze each part into its own container. Each morning during your diet, you can thaw out one dinner
and not worry about planning your evening meal.
4. If you dont have a bread making machine, ask a friend with one to make you one or two loaves of LIDfriendly bread (i.e. no dairy, no soy, no salt see the recipes below).
5. Most of the recipes in this compilation specify measures using imperial measures. To convert measures to
metric, use a web resource such as www.onlineconversion.com . For your convenience, a few conversions are
including in the following Key Table.
Tbs
tsp
F
C
1 cup (US)
1 Tbs
1 tsp
Key Table
tablespoon
teaspoon
Fahrenheit
Celsius
Measure Conversions
237 millilitres
15 millilitres
5 millilitres
Page 2
Breakfast Recipes
Table of Contents
Egg White Omelette ...................................................................................................................................................... 4
Stuffed Eggs .................................................................................................................................................................. 5
Breakfast Banana Splits ......................................................................................................................... 6

Fruity Banana Split ........................................................................................................................................................ 7
Maple or Honey Banana Split ....................................................................................................................................... 8
Cereals ..................................................................................................................................................... 9
Almond Granola .......................................................................................................................................................... 10
Apple Pie Oatmeal ....................................................................................................................................................... 11
Apple-cinnamon Compote with Toasted Oats ............................................................................................................. 12
Banana Bread Oatmeal ................................................................................................................................................ 13
Dry Roast Granola ....................................................................................................................................................... 14
Fruity Oatmeal ............................................................................................................................................................. 15
Sweet Sheera .............................................................................................................................................................. 16
Trail Mix Oats ............................................................................................................................................................. 17
Muffins................................................................................................................................................... 18
Apple Muffins with Crumb Topping ........................................................................................................................... 19
Banana Chocolate Chip Muffins ................................................................................................................................. 20
Carrot Muffins ............................................................................................................................................................. 21
Citrus Muffins ............................................................................................................................................................. 22
Cornmeal Muffins ....................................................................................................................................................... 23
Lemon Dream Cupcakes ............................................................................................................................................. 24
Oatmeal And Prune Muffins........................................................................................................................................ 25
Pumpkin Date Muffins ................................................................................................................................................ 26
Pancakes & French Toast .................................................................................................................... 27

Banana Rabanada (Brazilian French Toast) ................................................................................................................ 28
Banana Walnut Pancakes ............................................................................................................................................ 29
Berry Breakfast Polenta ............................................................................................................................................... 30
Matzoh French Toast ................................................................................................................................................... 31
Orange-spice Pancakes ................................................................................................................................................ 32
Pancakes ...................................................................................................................................................................... 33
Strawberry Pancakes ................................................................................................................................................... 34
Vegetable Fritters ........................................................................................................................................................ 35
Citrus Icing Glaze ........................................................................................................................................................ 36
Fresh Berry Sauce for Pancakes .................................................................................................................................. 37
Page 3
Egg White Omelette

Procedure
1 Fry vegetables such as green peppers, tomatoes, onions in 1 Tbs oil. Set aside.
2 Separate 4 eggs (discard the yolk or save it for other members of your family) or purchase No Yolks (egg whites in a
carton).
3 Mix egg whites with 2 Tbs water, prepared vegetables, and pepper to taste.
4 Heat 1tbsp oil in pan.
5 Pour egg combination in pan and fry over medium heat.
6 Serve with toast, crackers and/or soup.
Page 4
Stuffed Eggs
Procedure
1
2
3
4
Put eggs in a saucepan and boil for 7 minutes (after the water comes to a boil).
Shell and slice each egg in half.
Remove the egg yolk and discard.
Stuff egg with chopped fresh tomatoes and avocados.
Page 5
Breakfast Banana Splits
Page 6
Fruity Banana Split

1
small banana
1/4 cup homemade granola or granola cereal
fresh berries and/or 1 tablespoon of all-fruit

preserves
1 Tbs chopped toasted nuts
Procedure
1
2
3
4
Halve the banana lengthwise

Top with about 1/4 cup homemade granola or granola cereal
Drizzle some fresh berries and/or 1 tablespoon of all-fruit preserves
Add chopped toasted nuts
Page 7
Maple or Honey Banana Split

1
small banana
1/4 cup homemade granola or granola cereal
toasted nuts
2 tsp maple syrup or honey on top
Procedure
1
2
3
4
5
Halve the banana lengthwise

Top with homemade granola or granola cereal
Add a few toasted nuts
Drizzle with maple syrup or honey
Put in oven at 325 F for about 10-15 minutes until banana is slightly soft.
Oven Temperature: 325F
Page 8
Cereals
Page 9
Almond Granola
3
1
1/3
4 to 6
3
1/4
cups
cup
cup
Tbs
Tbs
cup
oats
slivered almonds
sesame seeds
maple syrup
sugar
vegetable or canola oil
2
Tbs water
3/4 cup unsweetened, no-salt shredded
coconut (optional)
1/2 tsp non-iodized salt (optional)
1
cup raisins (optional)
Procedure
1
2
3
4
5
Mix all ingredients except raisins in a bowl.

Pour into an oiled cookie sheet.
Bake 250 F for 1 hour and 15 minutes.
Stir every 15 minutes during baking.
Once cool, add raisins if desired.
Servings: 8
Cooking Time: 1 hour and 15 minutes
Page 10
Apple Pie Oatmeal

You can replace the oatmeal with other cooked cereal Red River, Cream of Wheat, 7 grain etc.
1/3 cup uncooked oats
1
cup apple juice
1
apple, cored and diced (peeling optional)
to 1 tsp cinnamon
dash nutmeg
1
Tbs maple syrup (more or less, according to your
tastes)
Procedure
1 Cook the oats in the apple juice. Stir in the remaining ingredients and serve.
Servings: 1
Page 11
Apple-cinnamon Compote with Toasted Oats

This recipe also works well with other fruit such as peaches and nectarines.
1/3
1/3
1/3
1
1/2
cup
cup
cup
Tbs
tsp
rolled oats (not instant)

water
sugar
fresh lemon juice
ground cinnamon
apples, peeled, cored and sliced

into 8 wedges each [if using
Royal Gala apples, no need to
peel them]
1/3 cup raisins [optional]
Procedure
1 Put oats in non-stick frying pan. Keep stirring oats on medium heat. Dry roast until lightly golden brown. This will take
approximately 5 minutes.
2 Combine water, sugar, lemon juice and cinnamon. Set pan over medium heat and simmer 5 minutes, stirring occasionally
with a wire whisk. Add apple slices & raisins, cover and simmer 5 minutes, until apples are tender.
3 Put compote in individual bowls and sprinkle oats on top.
Servings: 4
Page 12
Banana Bread Oatmeal

1
serving of oatmeal ( cooked )
1
banana, peeled
1 Tbs maple syrup (more or less,
according to your tastes)
1/2 tsp ground cinnamon

1/4 tsp ground nutmeg
1/4 cup chopped walnuts (optional)
Procedure
1 Mash the banana in the bowl you intend to eat out of, and mix thoroughly with the hot cereal. Stir in the remaining
ingredients.
Servings: 1
Page 13
Dry Roast Granola

1
1/3
1/3
1/3
1/3
cup
cup
cup
cup
cup
raw rolled oats

chopped nuts
wheat germ
sesame seeds
sunflower seeds
1/3
cup shredded coconut (optional

if used make sure no salt
added)
1/8-1/4 cup white sugar
1/4
tsp spice (eg. cinnamon- if
desired)
Procedure
1 In a large skillet, place the oats and nuts; turn on the heat to medium-low. Stir mixture constantly for approximately 5
minutes until they begin to roast (turn light brown at edges).
2 Add wheat germ, sesame seeds, sunflower seeds and coconut (if using). Keep stirring for another 5-8 minutes... or just
until mixture is lightly roasted.
3 Sprinkle in sugar and stir for 2 minutes more.
4 Store in an airtight container.
Page 14
Fruity Oatmeal
1
serving oatmeal (cooked)
1/4 cup fresh apple, diced
1/4 cup banana, mashed
1/4 cup strawberries, diced

1/4 cup pear, diced
Procedure
1 Stir all fruit into the hot cereal and enjoy! You, of course, can add or delete the fresh fruit that you like for the above
suggestions. Peaches, blueberries, pineapple, or grapes would all be just as delicious.
Servings: 1
Page 15
Sweet Sheera
3/4
cup
cream of wheat (semolina,

farina, rava)
2 1/4 cups water
4
Tbs sugar (or to taste)
1/2 cup chopped mixed nuts (any

combo of almonds, cashews,
pistachios, walnuts)
2
Tbs raisins
1
tsp ground cardamom or cinnamon
few strands saffron (optional)
banana slices or other fruit for
topping
Procedure
1 Optional: You can dry-roast the cream of wheat in a heavy bottomed pan to give it a deeper flavour.
2 Get water boiling in a pot. Add the cardamom, sugar and saffron strands, if using. Stir. Remove from heat.
3 Stir into the boiling water the cream of wheat, nuts and raisins. Stir well. Put back onto heat and keep stirring constantly
for several minutes until pudding is thick and creamy.
4 Serve warm, topped with ripe banana slices or slices of other fruit, if desired.
Page 16
Trail Mix Oats

1/3 cup oats
1
cup water or apple juice
2
Tbs natural peanut butter (or other nut butter of your
choice)
1/2 cup mixed, dried fruits, chopped (raisins, apple rings,
pineapple chunks,
apricots, dates, - remember to read package

ingredients)
1/4 cup raw nuts or seeds, or combination
Procedure
1 Bring the water or apple juice to a boil and stir in the peanut butter until it is well-combined. Stir in the uncooked oats and
remaining ingredients and cook until water is absorbed and oats are tender.
Servings: 1
Page 17
Muffins
Page 18
Apple Muffins with Crumb Topping

1/2
3/8
1
1
1
1/2
1/8
3/4
1/3
1/2
cup
cup
tsp
tsp
tsp
tsp
tsp
cup
cup
cup
all purpose flour

sugar (1/4 cup + 2 Tbs))
baking powder
baking soda
ground cinnamon
ground allspice
ground cloves
apple cider or apple juice
canola oil
grated apple
1/2 cup
1
tsp
1/4
1/4
1/2
1/4
3
cup
cup
cup
cup
pinch
Tbs
chopped apple
vanilla extract (optional)
Topping:
all purpose flour
brown sugar
ground cinnamon
ground allspice
non-iodized salt (optional)
canola oil
Procedure
1 Preheat oven to 375 F and oil muffin tin.
2 Prepare topping by mixing together all dry topping ingredients in small bowl. Drizzle oil in while mixing with your
fingers until crumbs form.
3 In a large bowl, sift together flour, sugar, baking powder, baking soda, and spices. Create a well in the center and add
apple cider or juice, oil and vanilla. Mix then fold in the grated and chopped apple.
4 Fill muffin cup 2/3 full, sprinkle with topping, bake for 22 minutes or until cooked through. Test with toothpick to make
sure middle is solid.
Page 19
Banana Chocolate Chip Muffins

2
1-1/2
1/2
1
1/3
4
1/4
cups
tsp
tsp
cup
cup
cup
unbleached all-purpose flour

baking soda
granulated sugar
canola oil
very ripe bananas, mashed
water
1
tsp vanilla extract
2/3 cup NON-dairy semi-sweet
chocolate chips ok for the LID e.g. President's Choice The
Decadent Semi-Sweet
Chocolate Chips
Procedure
1 Preheat oven to 350 degrees Fahrenheit. Lightly grease your muffin tins.
2 In a medium bowl, mix the flour, optional non-iodized salt and baking soda.
3 In a large bowl, beat the sugar and the oil. Then add the mashed banana and chocolate chips. Stir in the water and vanilla
until incorporated. Add flour mixture, a little at a time and stir until just incorporated.
4 Fill all 12 muffin cups evenly and bake about 30 minutes, until they are golden brown and a toothpick inserted in the
middle of one or two comes out cleanly.
Cooking Time: 30 minutes
Page 20
Carrot Muffins
(*) NOTE ON MILK SUBSTITUTES: In Canada Y Beverage Rice Milk and Oat Dream Enriched Original are available in
larger grocery stores and health food stores, and are LID-compatible. Always check the label to make sure the product is
appropriate on the LID.
1 1/2
2
1/2
1/2
1/4
1/4
cups
tsp
tsp
tsp
tsp
cup
flour
baking powder
baking soda
ground cinnamon
ground nutmeg -- or freshly grated
sugar
1
1/4
1
2
1/4
cup
cup
tsp
cups
cup
rice or nut milk *

canola oil vanilla extract
grated carrots
chopped nuts (optional)
Procedure
1 Preheat the oven to 375 F.
2 Oil muffin tin with canola.
3 Sift together in a large bowl the flour, baking soda, baking powder, sugar, cinnamon, and nutmeg. Wash and peel carrots
before grating.
4 Create a well in the center of the dry ingredients, then pour in the milk oil, and vanilla. Mix with a wooden spoon until just
combined. DO NOT OVER MIX!
5 Fold in the grated carrots and nuts (if using).
6 Fill the muffin pans 3/4 full. Bake 12-15 minutes, or until a toothpick inserted in the center comes out clean.
7 Let cool on a rack a few minutes before removing from the tins.
Servings: 4
Page 21
Citrus Muffins
3/4
1
3
1-1/2
1
cup
cup
non soy vegetable oil

sugar
egg whites *
cups flour
tsp non-iodized salt
1
1
1/4
2
tsp
tsp
cup
Tbs
baking soda
vanilla
fresh citrus juice
grated citrus rind
Procedure
1
2
3
4
5
Line muffin pan with paper liners.

Combine oil, sugar, and egg whites. Mix well.
Add remaining ingredients and blend.
Pour into muffin pan. Bake at 350 degrees F for 10 - 15 minutes
* if using egg whites in a carton, use equivalent of 2 eggs
Servings: 4
Page 22
Cornmeal Muffins
1
1
1
4
2
1/3
cup
cup
Tbs
Tbs
tsp
cup
Muffins:
flour
cornmeal
baking powder
sugar
lemon zest
canola oil
1 cup rice milk *

1 Tbs lemon juice
Glaze:
cup icing sugar
1 Tbs lemon juice
tsp lemon zest
Procedure
1 Preheat oven to 375 F.
2 In a large bowl, sift together dry ingredients. In a separate bowl, whisk together wet ingredients (oil, rice milk, lemon
juice). Fold wet into dry, halfway through mixing add lemon zest and distribute well.
3 Oil muffin tins with canola. Fill each tin 2/3 full. Bake for 12-15 minutes, until a toothpick inserted in the center comes out
clean. Let sit for 10 minutes and then remove from muffin tin to cool. If muffins are sticking in the tin, use a sharp knife
to go around the edges and release them. Let cool completely before glazing.
4 To make glaze, combine icing sugar, zest and lemon juice. Drizzle over muffin. The glaze will become crunchy as it sets.
5 These muffins do not rise a lot - but have a crumbly texture with a crispy coating.
6 Variations: use lime or orange juice and zest
Page 23
Lemon Dream Cupcakes

1 1/3
1/2
3/4
1/4
1/4
2/3
1
1
cups
tsp
tsp
tsp
cup
cups
cup
tsp
all-purpose flour
baking powder
baking soda
Non-iodized salt (optional)
canola oil
sugar
rice milk (*)
vanilla extract
1/4
cup
lemon juice
zest from one lemon
LEMON GLAZE
1 1/2 cups icing sugar, sifted
2
Tbs lemon juice
1/2
tsp finely grated lemon zest
Procedure
1 Preheat oven to 350 degrees. Line twelve muffin tin with paper liners.
2 Sift together the flour, baking powder, baking soda, and optional Non-iodized salt. In a separate bowl combine the oil,
sugar, rice milk, vanilla, lemon juice and lemon zest. Pour the wet ingredients into the dry and mix until smooth.
3 Fill each muffin cup about 2/3 full; bake for 17 to 20 minutes.
4 Remove the cupcake from muffin tin and place on cooling rack. Glaze when cooled.
LEMON GLAZE
1 For glaze, whisk icing sugar, lime juice and zest until smooth. Brush or drizzle over muffins.
2 (Variation): use limes instead of lemons in the recipe
Servings: 4
Page 24
Oatmeal And Prune Muffins

1
1/4
1-1/2
1
1/2
1-1/3
cup
cup
tsp
tsp
tsp
cups
all-purpose flour
sugar
double-acting baking powder
non-iodized salt
baking soda
quick-cooking rolled oats
1
1
1/4
1/4
2
cup
cup
cup
cup
chopped pitted prunes (and/or other dried fruits)

juice (apple, orange or prune)
canola oil
unsulfured molasses
egg whites
Procedure
1
2
3
4
5
6
Preheat oven to 400 degrees F

(TIP: if you measure the oil first, the molasses will slide right out of the measuring cup)
In a bowl sift together the flour, sugar, baking powder, salt, the baking soda. Stir in the oats and the prunes.
In another bowl whisk together the juice, oil, molasses, the egg whites.
Add the mixture to the flour mixture, and stir the batter until it is just combined.
Divide the batter among 12 well-oiled 1/3-cup muffin tins (or tins lined with paper cups) and bake in the middle of
preheated oven for 20 to 25 minutes, or until they are golden and springy to the touch.
7 Turn the muffins out onto a rack and let them cool.
8 Makes 12 muffins
Servings: 6
Yield: 12 muffins
Page 25
Pumpkin Date Muffins

1/2 cup canned pumpkin puree (not pie filling) - canned
without salt
1/2 cup firmly packed brown sugar
1/4 cup non soy vegetable oil
2
whites of 2 large eggs
1/4 cup chopped dates
1/4 cup coarsely chopped walnuts
1
2/3
3/4
1/2
1/2
1/4
tsp
cup
tsp
tsp
tsp
tsp
grated orange peel

all-purpose flour
double-acting baking powder
baking soda
ground allspice
non-iodized salt
Granulated sugar for sprinkling the muffins
1 Preheat the oven to 375 degrees.

2 In a bowl whisk together the pumpkin puree, brown sugar, oil, and egg whites until the mixture is smooth. Stir in the dates,
the orange peel and the walnuts.
3 Into the bowl sift together the flour, baking powder, baking soda, allspice and salt; stir the batter until it is combined well.
4 Divide the batter among 9 well oiled 1/3 cup muffin tins, sprinkle it with the granulated sugar, and bake the muffins for 20
to 25 minutes, or until a tester comes out clean.
5 Turn the muffins out onto a rack and let them cool. They will keep in an airtight container for up to 3 days.
Servings: 4
Yield: 9 muffins
Page 26
Pancakes & French Toast
Page 27
Banana Rabanada (Brazilian French Toast)

For this recipe a three-day-old baguette works well, because it can soak up custard and retain its shape. You can also bake
fresh baguette in a 300 degree oven until hardnot toastedto get the same effect
2
very ripe bananas
1 1/2 cups 1 1/2 cups homemade
almond milk (or your
favorite LID non-dairy milk
like YU
2
Tbs cornstarch
1
tsp pure vanilla extract
1 Tbs unsweetened cocoa powder

1 tsp ground cinnamon
1
LID friendly bread (see note)
Sliced strawberries and bananas to
garnish.
Procedure
1 Blend bananas, almond milk, cornstarch, and vanilla in a blender or food processor, until smooth. Spread out baguette
slices on a baking pan in a single layer. Pour on banana mixture and flip to coat. Let sit for 20 minutes, then flip over and
soak for 10 minutes more.
2 Preheat a large non-stick skillet over medium heat. Oil the pan and cook about half of the soaked bread slices at a time for
five to seven minutes on one side and about three minutes on the other. They should be golden to medium brown and
flecked with darker spots. Keep warm on a plate covered with tin foil while you cook the second batch. If not serving
immediately, cover and place in a 200-degree oven for up to an hour.
3 When ready to serve, mix together cocoa powder and cinnamon and use a small sifter to sprinkle generously over each
serving. Serve with vegan butter and maple syrup, and top with fresh fruit.
4 Make sure to dust not just the Rabanada, but the plate too, with plenty of the cocoa and cinnamon. That way it soaks into
the drippy syrup, and you can sop it up with each forkful."
Page 28
Banana Walnut Pancakes

1 1/2
1 1/2
1/2
1/8
1 1/2
cups
tsp
tsp
tsp
cups
Tbs
flour
1
tsp
baking powder
3
baking soda
cinnamon
1/2 cup
rice milk or nut milk* + 1
teaspoon vinegar (let sit for 5
minutes)
canola oil
vanilla
small bananas (1 cups),
mashed really well with a fork
or blended in a blender
toasted walnuts, chopped
Procedure
1 Sift together flour, baking powder, baking soda, and cinnamon.
2 In a separate bowl, mix bananas, rice milk, canola, and vanilla until smooth. Pour wet into dry and mix but do not over
mix. Fold in the toasted walnuts.
3 Brush a large non-stick skillet with canola oil. Working in batches of 3, pour 1/4 cup batter per pancake into hot skillet and
cook until bubbles appear on surface and undersides are golden brown, 1 to 2 minutes. Flip pancakes with a spatula and
cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to a large plate and loosely cover to keep
warm, then make more pancakes, brushing skillet with oil or spray for each batch.
4 Serve with maple syrup, berry sauce, or a sprinkle of cinnamon sugar or icing sugar.
Servings: 4
Page 29
Berry Breakfast Polenta

1
1/2
1/2
1 1/2
1 1/2
cup
tsp
tsp
cups
cups
corn meal
cinnamon (optional)
apple juice
water
1 tsp light oil, like canola

1 cup fresh or frozen (not thawed) berries (blueberries,
strawberries, raspberries)
Procedure
1
2
3
4
5
6
7
Mix cornmeal, cinnamon, optional non-iodized salt, and juice.

Bring water to a boil and slowly pour in cornmeal mix while stirring constantly. Cook uncovered 20-30 minutes.
Gently fold-in oil and blueberries.
Put in oiled baking dish or pie plate. Let sit at least 30 minutes before serving.
Can reheat in a skillet or toaster oven.
Serve with maple syrup, drizzle of honey or fruit sauce (see berry sauce recipe below).
Variation: Raisin Polenta: Instead of berries, soak cup raisins in hot water for 10 minutes and then drain. Proceed with
the rest of the recipe as written.
Servings: 4
Page 30
Matzoh French Toast

matzoh
egg whites (or substitute)
non soy oil

powdered sugar, cinnamon.
Procedure
1
2
3
4
5
Break matzo into quarters

Place under warm water for 10 seconds.
Then, like with French toast, place matzoh in egg whites
Let it soften up for a while, then place in oiled frying pan.Serve with powdered sugar, cinnamon.
Page 31
Orange-spice Pancakes
1
1
1/4
1/4
cup
tsp
tsp
tsp
all purpose flour

baking powder
baking soda
cinnamon
pinch
1/2 tsp
3/4 cup
2
Tbs
cloves and nutmeg

freshly grated orange peel (zest)
orange juice
golden raisins (optional)
Procedure
1 Lightly oil a frying pan and begin heating it on medium-high.
2 Mix all dry ingredients and add the orange zest, juice and raisins. Mix until just combined. Dont over mix or pancakes
will be tough.
3 Use one-quarter cup of batter per pancake. Cook until tops are beginning to bubble. Turn and cook a few more minutes
until the underside is golden and the inside cooked. Serve immediately.
Yield: 5 pancakes
Page 32
Pancakes
1 1/4
2
2
1/3
1 1/4
cup
tsp
Tbs
cup
cup
flour
baking powder
canola oil
water
plain rice milk or nut milk(*)
2
Tbs sugar or maple syrup
1
tsp vanilla (optional)
Oil for the pan.
Procedure
1 PANCAKES: Sift together flour, sugar and baking powder. In a separate bowl, combine all other ingredients. Add wet to
dry, mix until just combined, do not over mix or pancakes will be tough, a couple of lumps are ok.
2 Working in batches, drop batter by 1/3 cup onto pan, spacing apart. Cook pancakes until brown on bottom and bubbles
form on top, about 3 minutes. Turn pancakes over and cook until bottoms are brown and pancakes are barely firm to touch
- don't overcook or they become tough. Transfer to plates. Repeat with remaining batter, adding more oil to the pan as
needed.
3 If adding berries or sliced bananas, have ready about a cup of the ingredients. Drop a few on top of the pancake batter
about 1 minute after you've poured it into the pan.
Page 33
Strawberry Pancakes
3/4
1
1
1/2
1/8
cup
Tbs
tsp
tsp
tsp
flour
granulated sugar
baking powder
cinnamon
ground cardamom
1
3/4
1/2
1/4
Tbs
cup
cup
cup
canola oil
rice milk or nut milk (*)
strawberries, sliced
chopped pecans
Procedure
1 Mix together the dry ingredients in a bowl. Add in the oil and milk and stir until just mixed. Fold in the berries and pecans
and add a bit more milk if the batter is too thick.
2 Cook pancakes in a lightly oiled skillet. Serve with jam, maple syrup, fresh berries or berry sauce.
Page 34
Vegetable Fritters
1
cup of cooked mixed vegetables

(peas, corn, cubes of carrot,
onion, celery)
1/2 cup flour
1
tsp sugar
tsp
baking powder
pinch of red pepper flakes
1/2 cup
water
Procedure
1 Mix dry ingredients and add water to form a batter. Toss in vegetables and combine well. Drop by the tablespoon into an
oiled skillet and cook until light brown on both sides. Serve with salsa or ketchup.
Page 35
Citrus Icing Glaze

1/2 cup icing sugar
1/2 Tbs juice (lemon, lime or orange)
1 tsp zest from lemon, lime or orange
Procedure
1 Mix and drizzle over pancakes, toast or muffins.
Page 36
Fresh Berry Sauce for Pancakes

2
cups fresh berries (use blueberries,

strawberries, raspberries, or
any combination)
1/2 cup apple or other fruit juice
2 tsp cornstarch
1 Tbs natural granulated sugar or maple
syrup (optional)
Procedure
1 Wash the berries well. Use small berries such as blueberries or raspberries whole; remove hulls and chop strawberries into
approximately 1/2-inch chunks.
2 Combine the berries in a medium-sized saucepan with the apple juice. Bring to a simmer, cover, and cook gently until all
the berries have softened and burst, about 5 to 10 minutes.
3 Dissolve the cornstarch in 1/4 cup water. Stir slowly into the berry mixture and simmer until it has thickened, about 1
minute. If youd like the sauce to be sweeter, stir in sweetener to taste. Let cool to room temperature before serving.
Servings: 6
Page 37
Breads, Pizza, Tortillas

Table of Contents
Breads & Crackers ............................................................................................................................... 39
Basic Bread & Buns .................................................................................................................................................... 40
Lavash (Cracker Bread) ............................................................................................................................................... 41
Norene Gilletz's Bread Machine Recipe ...................................................................................................................... 42
Rye Crackers ............................................................................................................................................................... 43
Skillet Biscuits (Flat Cakes) ........................................................................................................................................ 44
Soda Bread .................................................................................................................................................................. 45
Wheat Crackers ........................................................................................................................................................... 46
Sandwiches & Burgers ......................................................................................................................... 47

Burgers with Roasted Garlic and Rosemary ................................................................................................................ 48
Chick-Pea Walnut Burgers .......................................................................................................................................... 49
Condiments .................................................................................................................................................................. 50
Fake n Bake Burgers .................................................................................................................................................. 51
Herb Portobello Burgers .............................................................................................................................................. 52
Mushroom-barley Burgers With Sage ......................................................................................................................... 53
Peanut Butter And Apple Sandwich ............................................................................................................................ 54
Peanut Butter-orange Sandwich Spread ...................................................................................................................... 55
Portobello Burgers ....................................................................................................................................................... 56
Roasted Tomato, Cucumber and Guacamole Sandwiches .......................................................................................... 57
Tex Mex Veggie Burgers ............................................................................................................................................ 58
Turkey And Watercress Club Sandwich...................................................................................................................... 59
Veggie Burgers ............................................................................................................................................................ 60
Tortillas & Quesadillas ........................................................................................................................ 61

Spiced Pita Wedges ..................................................................................................................................................... 62
Yummy Sandwich Spread ........................................................................................................................................... 63
Zucchini Quesadillas ................................................................................................................................................... 64
Page 38
Breads & Crackers
Page 39
Basic Bread & Buns

Remember yeast needs to be fresh to rise. Make sure the yeast you use is not past its expiry date. Also yeast rises best
between 80-90 F - too hot or too cold it won't turn out well.
1 cup
1 tsp
2 Tbs
The yeast mixture:

lukewarm water
sugar
traditional yeast (2 pkgs)
1/2 cup
1/2 cup
9
sugar
canola oil (or another type of
non-soy oil)
cups flour (approx)
The dough
2 cups lukewarm water
Procedure
1 Combine the ingredients for the yeast mixture and let stand and bubble for about 15 minutes.
2 NOTE: You can use white flour or a mixture of whole wheat and white flours in any combination. The flour types are
interchangeable.
3 Add the flour to the mixture one cup at a time until you have dough that feels like your ear lobe. Knead the dough for
about 5-8 minutes, sprinkling with extra flour if it gets sticky.
4 Put the dough in a large bowl, cover it with a cloth and put it someplace warm to rise for 2 hours.
5 Take the dough out, punch it down and shape into 3 loaves.
6 Place loaves into oiled pans.
7 Cover with a tea towel and let rise 1 hour and 15 minutes.
8 If you are making hamburger buns/rolls - roll out the dough to 1/2 inch thick and cut rounds using a water glass. Place on
an oiled cookie sheet and cover with a tea towel to rise 1 hour and 15 minutes.
9 To bake loaves. Preheat oven to 400 F. Bake 15-20 minutes until they are golden and sound hollow when tapped.
10 To bake buns. Preheat oven to 425F. Bake 8-15 minutes. Watch closely because they can burn quickly.
Servings: 30
Yield: 3 loaves of bread or 30 buns
Author Notes
VARIATIONS:
HERB BREAD: add 1-2 tbsp dried herbs (thyme, sage, basil, oregano etc)
SPICE BREAD: add 1 tsp cinnamon & 1 tsp cloves & 1/2 tsp nutmeg
- serve toasted with honey
Page 40
Lavash (Cracker Bread)

2
1 1/2
1
2
Tbs
cups
tsp
cups
package dry yeast

warm water
all-purpose flour
2 cups whole wheat flour

Toasted sesame seeds
Flax seeds
Procedure
1 Sprinkle yeast into warm water in a large bowl and stir until dissolved. Add non-salt, if desired. Combine all-purpose and
whole wheat flours and add enough to yeast mixture to make a stiff dough. Turn out on a floured surface and knead until
smooth and elastic, about 10 minutes.
2 Shape into a ball. Place in an oiled bowl and turn to grease top. Cover and let rise until doubled in bulk, about 1 1/2 hours.
3 Punch down and let rise again until doubled, about 30 minutes.
4 Divide dough into 8 pieces and roll each out on lightly floured surface to very thin circle about 9 inches in diameter. Place
one at a time on baking sheet and sprinkle with sesame seeds and flax seeds. Bake at 400 F for 5 to 6 minutes, or until
bread appears dry, lightly browned, and blistered.
5 Optional step to make breads more crispy turn over and put palest side under broiler until lightly browned. Store in dry
place.
Yield: 8 cracker breads
Page 41
Norene Gilletz's Bread Machine Recipe

1 cup water
1
tsp
1 pkg yeast (about 1 tbsp, but use a little 2 3/4 cups
less if using bread machine yeast)
3 Tbs sugar
3 Tbs oil
non-iodized salt
flour (or use half whole
wheat. If you use whole
wheat, the bread will be more
dense.)
Procedure
1 For the bread machine, you add liquid ingredients first, then add dry ingredients. Salt and yeast shouldn't touch each other
or the water.
2 Select appropriate setting for the bread machine and you'll have bread in a few hours!
3 Also check Norene's new cookbook "Norene's Healthy Kitchen" for bread machine tips.
Page 42
Rye Crackers
2
2
1
1/2
cups
cups
Tbs
cup
rye flour
wheat flour
caraway seeds
olive oil
1/4 tsp baking soda

1
cup water
Procedure
1
2
3
4
Combine all of the ingredients.

Roll the mixture on a cold, hard, lightly floured surface to prevent sticking.
Cut into shapes using your favourite cookie cutters or use a knife to cut desired shape and chill.
Bake on cookie sheet in a preheated 275 degree oven for 30 minutes or until golden.
Page 43
Skillet Biscuits (Flat Cakes)

This is a recipe from Botswana called 'diphaphata', a traditional form of flat cakes served with tea or used to scoop-up stew.
2 cups flour [all purpose white or whole wheat]
2 tsp baking powder
2 tsp sugar
1
Tbs oil
3/4 - 1 cup nut or rice milk(*) or water
Procedure
1 Sift dry ingredients together, combine well. Add liquid. Knead together into a rollable dough. Sprinkle with additional
flour if needed to prevent sticking.
2 Flatten dough with hands or rolling pin to 1/4 - 1/2 inch thick. Don't make biscuits too thick or the centre won't cook.
3 Cut into 3-4 inch circles, or another size if you prefer.
4 Place heavy frypan over low heat. Sprinkle with flour or lightly oil to keep dough from sticking. Place circles of dough in
pan and brown on both sides, about 7 minutes first side, 5 minutes second side. You can use a tooth pick to test if they are
done, or remove one from the pan and check-it-out.
Variations:
1 Sweet - add 1 tsp of spice such as cinnamon or cardamom & serve with jam, jelly or honey
2 Savoury - add lightly sauted onion or garlic, or 2 tsp of dried herbs such as basil, oregano, thyme
Servings: 6
Page 44
Soda Bread
3
cups flour
1
Tbs baking powder
2 1/2
cups water
2
Tbs oil ( I prefer canola)
1/4 to 1/2 cup sesame seeds (optional)
Procedure
1 Preheat the oven to 350F ( 175 C).
2 Lightly oil a 9 inch loaf pan and set aside.
3 In a large bowl, stir together flour, baking powder and optional non-iodized salt. Add the water, oil, and sesame seeds and
gently stir dough until "just mixed". Don't over mix or dough becomes tough.
4 Pour evenly into loaf pan and bake for 45-50 minutes or until a toothpick or knife comes out clean.
5 Let cool on a rack for 10-15 minutes before removing from pan.
Yield: 1 loaf.
Page 45
Wheat Crackers
These turn out like Wheat Thins. I usually just make half a recipe at a time and they keep will in an air-tight container. If you
do not have non-iodized salt just leave it out.
3
2
1
3
1
cups
cups
cup
Tbs
tsp
uncooked oatmeal
unbleached flour
wheat germ
sugar
noniodized salt (optional)
3/4 cup canola oil (or another oil that is

non-soy)
1
cup water
Procedure
1
2
3
4
5
Mix together: all the ingredients

Roll out onto two cookie sheets (using a rolling pin or plastic tumbler)
Sprinkle with noniodized salt; lightly roll again to press the salt in.
Cut into squares or diamonds. A pizza cutter works well.
Bake at 350 F
Page 46
Sandwiches & Burgers
Page 47
Burgers with Roasted Garlic and Rosemary

1
1
1
2
1/2
whole bulb garlic

lb
ground meat (beef, turkey, chicken)
zucchini, ends trimmed and coarsely grated
Tbs
chopped fresh rosemary
tsp
cracked black pepper
4
4
4
4
whole hamburger buns, split

tomato slices
lettuce leaves
red onion slices
Procedure
1 Preheat oven to 400 degrees F.
2 Wrap garlic in foil, place in oven and roast 45 minutes, until tender. When cool enough to handle, peel away foil and
squeeze cloves from papery skin. Transfer to a large bowl and add ground meat, zucchini, rosemary and cracked pepper.
Mix well to combine. Shape mixture into 4 equal patties.
3 Preheat grill or broiler. Grill or broil burgers (if broiling, use a baking sheet) 5 minutes per side for medium doneness.
Arrange burgers on buns and top with tomato, lettuce and onion.
Page 48
Chick-Pea Walnut Burgers

19 oz
2
1/2
1
Tbs
1/4 cup
cooked chickpeas
garlic cloves
medium onion
fresh rosemary leaves
chopped fresh flat-leafed
parsley leaves
1/2 cup fine fresh bread crumbs
3/4 cup walnuts, toasted and chopped

1
large egg white
2
Tbs olive oil
4
sesame buns
4
slices tomato
4
slices red onion
Procedure
1 Canned chickpeas have salt and cannot be used during the low iodine diet. If you are going to use this recipe, you can
soak, cook and freeze chickpeas for use during your LID.
2 In a colander rinse and drain chick-peas. In a food processor pulse garlic, onion, and rosemary until chopped coarse. Add
chick-peas, parsley, and bread crumbs and pulse until just combined. Transfer mixture to a bowl and stir in walnuts, egg
white, add pepper to taste until well combined. Form mixture into four 3-inch patties. Chill patties, covered, at least 1 hour
and up to 1 day.
3 In large skillet heat oil over moderate heat until hot but not smoking and cook patties until golden brown, about 4 minutes
on each side. Toast sesame buns. Transfer burgers to buns and top with tomato and onion.
Servings: 4
Page 49
Condiments
Recipes for LID condiments are located in Chapter 05. Dips, Salsa, Dressing and Marinades
balsamic tomato dressing
tomato cocktail
pickled red onions
salsas
fruit ketchups
Page 50
Fake n Bake Burgers

This recipe was supplied by Norene Gilletz .
A wonderful way to use up mashed potatoes! Large patties make a super vegetarian main dish, minis make great hors
doeuvres. These are also perfect for Passover. What a rainbow of color and flavor!
4
2
1
1
2
2
3
medium potatoes (or 3 sweet potatoes)

medium onions, chopped
green pepper, chopped
red pepper, chopped
cloves
garlic, crushed
tsp
olive or vegetable oil
carrots, peeled & grated (about 1 cup)
2
unpeeled zucchini, grated (about 2 cups)
1/4 cup minced dill &/or parsley
4
egg whites (or 2 eggs for those not on a LID)
1
cup matzo meal (or salt-free bread crumbs)
Windsor Coarse Salt & pepper, to taste
1
Tbs additional oil (approximately)
Procedure
1 Peel potatoes and cut into chunks. Boil in salted water until tender, 15 to 20 minutes. Drain well and mash. You should
have about 2 cups.
2 While potatoes are cooking, prepare remaining veggies. (So quick in the processor!) In a large non-stick skillet (or
microwave), cook onions, peppers and garlic in 2 teaspoons oil for 5 minutes, until softened. Add carrots and zucchini.
Cook 3 or 4 minutes longer. Cool slightly. Add remaining ingredients except additional oil. Mix well.
3 Preheat oven to 375F. Spray a foil-lined baking sheet with non-stick spray. Form mixture into patties. (An ice cream
scoop or 1/4 cup measure works well.) Oil your fingertips, then lightly oil the tops of patties, flattening them slightly. Bake
uncovered at 375F for 10 to 12 minutes. Turn patties over and bake 10 minutes longer.
4 These reheat and/or freeze well.
Yield: about 18 patties
Author Notes
Variations:
Add a 10-ounce package (300 g) chopped cooked spinach, squeezed dry, to cooked vegetables. If desired, substitute chopped
mushrooms for zucchini and add a dash of thyme. Be creative and try various vegetables. Leftover veggies are great!
Mini Burgers: Prepare Fake n Bake Burger mixture and make small patties. Bake 15 to 20 minutes (or brown for 3 to 4
minutes per side in a little oil in a non-stick skillet.) Youll get about 60 minis.
Grain Burgers: Follow recipe for Fake n Bake Burgers, but instead of potatoes, substitute 2 cups leftover cooked rice,
bulgur, millet, couscous or quinoa. Cooked grain should be moist and sticky. Process on Steel Knife of processor until fine.
Combine with remaining ingredients. Bake as directed, or saut for 4 to 5 minutes per side in a little oil.
Page 51
Herb Portobello Burgers

Serve as a side dish or as burger in a bun
4
large Portobello mushrooms
2 cloves garlic, sliced into very thin
slivers
1 tsp
fresh rosemary or 1/2 tsp.
dried, (optional)
1 tsp
fresh thyme or 1/2 tsp. dried,
(optional )
1 1/2 Tbs extra virgin olive oil

3
Tbs balsamic vinegar
and freshly ground black
pepper, to taste
Procedure
1 Preheat broiler or grill pan.
2 Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and
herbs (if using) into slits.
3 In small bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place
mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.
Servings: 4
Page 52
Mushroom-barley Burgers With Sage

4
portobello mushrooms (approximately 3 inches

diameter), stems removed and caps chopped into 1/2inch pieces
1 cup cooked pearl barley (prepare as directed on package,
( usually 1/3 cup raw barley with 1 cup water,
simmer gently for 35-40 min)
1
egg white
2
Tbs minced fresh sage, or 1 teaspoon dried
1
Tbs sherry
1/2 tsp ground black pepper
4
hamburger buns, split
Procedure
1 Cook mushrooms in small non-stick pan for 5-7 minutes, until tender and liquid evaporates. If too much liquid remains,
strain mushrooms. If mushrooms still appear wet, put in food processor, and then strain additional liquid. When
mushrooms are definitely dry, add other ingredients. Pulse on and off until well blended. If you dont have a food
processor, use a masher to mix the ingredients.
2 Shape mixture into 4 equal patties.
3 If your mixture is too wet: add bread crumbs, ground nuts or wheat germ until mixture forms patties.
4 If your mixture is too dry, add water half a teaspoon at a time until desired consistency is reached.
5 Refrigerate 20 minutes.
6 Preheat grill or broiler. Brush a small amount of oil on the burger and cook. Add a bit more oil on top, flip and grill
second side until golden brown.
Page 53
Peanut Butter And Apple Sandwich

2 Tbs no-salt natural peanut butter
1 tsp of honey (optional)
2
slices LID bread
small crisp apple like Royal Gala or Granny Smith

cored and thinly sliced
Procedure
1 Mix honey and peanut butter and spread on the bread.
2 Top with apple slices and remaining slice of bread.
Page 54
Peanut Butter-orange Sandwich Spread

Filling can be made the day before using. Store tightly covered in the refrigerator. Stir lightly before making sandwiches.
1 cup no-salt Peanut butter, crunchy
2 Tbs honey

1
cup oranges, peeled and finely diced
Procedure
1 Thoroughly mix peanut butter, honey, and salt. Stir in oranges. Chill.
2 Use about 1/3 cup filling per sandwich.
Page 55
Portobello Burgers
Vinaigrette
Tbs vinegar (balsamic, or red wine, or other of your
choice)
10 Tbs olive oil (or another non-soy oil)
1 Tbs fresh herb (or 1 tsp dry) (e.g. rosemary, basil,
chives etc)
3
4
4
Burgers
crusty rolls
portobello mushrooms (burger size)
toppings for your burger (sliced tomato, lettuce, onions
etc)
Procedure
Vinaigrette:
1 Combine the ingredients. Let sit on the counter for half an hour for the flavours to blend.
Burgers
1 Brush off mushrooms to clean. If the gills are really black, use a teaspoon to scrape them out. If light brown & not mushy,
just leave them in.
2 Brush mushrooms on both sides with vinaigrette. Sprinkle with pepper if you wish.
3 FOR GRILL: Place mushrooms, dark gill side down. Close grill or cover mushrooms with small metal roasting pan; cook
until mushrooms begin to soften, brushing with vinaigrette once, about 5 minutes. Turn mushrooms over. Cover; grill until
tender when pierced with knife, about 5 minutes longer.
4 FOR OVEN: Preheat oven to 400 F. Use a roasting pan with a lid. Oil the bottom of the roasting pan. Put in mushrooms,
dark gill side down and bake approximately 5 minutes, basting once with vinaigrette. Turn the mushrooms over & bake
approximately another 5 minutes longer.
5 Cut the rolls in half. Brush cut sides of rolls with vinaigrette. Place rolls on grill or in over, cut side down. Grill until
lightly toasted, about 1 minute. Transfer to plates & assemble burgers with toppings.
Servings: 4
Page 56
Roasted Tomato, Cucumber and Guacamole Sandwiches

Guacamole
1
medium avocado, peeled
1 Tbs fresh lime juice
1
garlic clove, minced finely
1 tsp fresh jalapeno chili, minced
8
Sandwiches
slices LID bread
16
16
8
3/4 cup
slices thinly sliced tomatoes, roasted

slices thinly sliced cucumbers
slices thinly sliced red onions
loosely packed fresh cilantro stems
fresh ground black pepper
Roasted Tomatoes: (optional)
Procedure
1 Preheat oven to 350 degrees.
2 Sliced the tomatoes thinly and drizzle with a bit of olive oil, a sprinkle of non-iodized salt and bake until roasted, about 15
to 20 minutes. Set aside to cool.
3 Using a fork, mash the avocado, lime juice, garlic and jalapeno in small bowl until smooth. Season with non-iodized salt
and pepper to taste. Cover until ready to use so that the guacamole does not turn brown.
4 Divide the guacamole among the bread slices, spreading evenly but thinly. Place 4 tomato slices atop guacamole on each
of the 4 bread slices.
5 Next top with 4 cucumber slices, then 2 onion slices, then the cilantro sprigs. Season with freshly ground black pepper.
Top with remaining 4 bread slices, guacamole side down, pressing down lightly. Cut sandwiches in half.
6 If not eating sandwiches immediately, cover with plastic wrap and refrigerate.
Page 57
Tex Mex Veggie Burgers

* NOTE: Canned vegetables often have salt added. Check the ingredients. Fresh or frozen corn are healthier options.
1
1/2
1/2
1/3
1/2
1/4
3
4
cup
cup
cup
tsp
cup
Tbs
tsp
15-1/4 ounce can* whole kernel corn, drained, 1/2

cup liquid reserved
plus 1 tablespoon cornmeal
finely chopped onion
finely chopped red bell pepper
grated lime peel
cooked white rice
chopped cilantro
diced jalapeo chili
1/2 tsp
1/2 tsp
4
8
4
non-iodized salt
ground cumin
light non soy oil
9-10" diameter corn tortillas (or flour tortillas, if
you can find them made without salt)
Tbs salsa (available without salt, or see recipes in the
Dips, Salsas, Dressings & Marinades chapter)
Tbs chopped onion (optional)
Procedure
1 Blend 1/2 cup corn kernels and 1 tablespoon cornmeal in processor until moist clumps form. Add 3/4 cup corn kernels;
process 10 seconds (reserve remaining corn for another use). Transfer corn mixture to heavy medium nonstick saucepan.
2 Add 1/2 cup corn liquid, onion, bell pepper and lime peel. Cover and cook over very low heat until thick and firm, stirring
often, 12 minutes.
3 Mix in rice, cilantro, jalapeo, salt and cumin.
4 Drop 1/4 of mixture onto each of 4 pieces of foil; press pieces into 3/4" thick patties. Let stand until completely cool.
5 Prepare barbecue (medium heat). (may also be made in a pan - preferably cast iron - on stovetop) Brush both sides of
burgers with oil and grill until crisp, about 5 minutes per side. Grill tortillas until pliable, about 30 seconds per side.
Transfer tortillas to plates.
6 On each tortilla place 1 burger, 1/4 of salsa and 1/4 of chopped onion if desired. Fold tortillas over to enclose.
Servings: 4
Page 58
Turkey And Watercress Club Sandwich

1
2
3/4
1
3/4
Tbs olive oil

Tbs fresh lemon juice
tsp freshly ground black pepper
garlic clove, minced
lb turkey cutlets (each about 1/3
inch thick)
cup olive oil

3/4 cup watercress leaves plus about 1
cup tender sprigs
12
1/2-inch slices of bread, toasted
lightly
3
roma tomatoes, sliced
Procedure
1 In a shallow dish whisk oil and 1 tablespoon of lemon juice with pepper and garlic and add turkey. Marinate turkey,
turning once, 30 minutes. Discard marinade. Heat a well-seasoned ridged grill pan over moderately high heat until hot and
grill turkey 3 minutes on each side, or until just cooked through. Cool turkey on a cutting board and cut into 4 portions.
2 In a small food processor or blender puree watercress leaves and olive oil until smooth and blend in remaining tablespoon
lemon juice and optional non-iodized salt and pepper to taste.
3 Spread watercress mixture on 8 toast slices and top 4 with turkey and non-iodized salt and pepper to taste. Top turkey with
4 remaining watercress-spread toasts, covered sides up, and top each portion with tomatoes, and watercress sprigs. Top
with remaining toasts.
Servings: 4
Page 59
Veggie Burgers
2
1
1
2
1
cups cooked lentils

cup Portobello mushrooms, minced
cup bulgur wheat
cloves roasted garlic, pureed
cup whole wheat bread crumbs
2
Tbs walnut oil
1/4 tsp tarragon, minced
non-iodized salt and freshly
ground pepper to taste
Procedure
1 In a large mixing bowl, mash lentils until smooth. Add all other ingredients and mix until thoroughly combined.
Refrigerate for at least 2 hours.
2 Form into burgers (add a little water if necessary).
3 Brush the burgers with olive oil and grill for 6 minutes on each side or until done.
4 Serve hot with your favorite LID condiments.
5 Serve with pita bread or homemade hamburger roll (see "BREADS" chapter for recipe)
Servings: 6
Page 60
Tortillas & Quesadillas
Page 61
Spiced Pita Wedges

4 tsp cumin seeds
1 tsp coarse non-iodized salt
2 tsp paprika
1/2 cup olive oil

6
(6-inch) unsalted pitas
Procedure
1
2
3
4
Preheat oven to 400 degrees F.

In a dry small heavy skillet, toast seeds over moderate heat, shaking skillet, until fragrant, about 1 minute, and cool.
In an electric coffee/spice grinder, finely grind seeds and salt with paprika and in a bowl stir together with oil.
Split each pita into 2 rounds and brush rough sides with cumin oil. Cut each round into 8 wedges and arrange, rough sides
up, on 2 large baking sheets.
5 Bake wedges in upper and lower thirds of oven, switching position of sheets halfway through baking, until golden brown
and crisp, about 8 minutes total.
6 Cool pita toasts on racks. Pita toasts keep 5 days in an airtight container
Page 62
Yummy Sandwich Spread

Procedure
1 Blend some margarine * (or oil) with brown or white sugar and cinnamon powder, mixing well.
2 Refrigerate in covered container, and you'll have the makings for cinnamon toast any time the mood hits.
3 Make savoury versions with hot spices for vegetables, pasta or baked potatoes.
Page 63
Zucchini Quesadillas
4
no-salt tortillas or wraps

[grocery or health food store]
3-4
medium sized zucchini
1
Tbs olive oil
2
cloves of garlic, minced
ITALIAN: 1 tsp dried basil or 1 Tbs

fresh basil
GREEK: 1 tsp dried dill or 2 tsp fresh
dill
INDIAN: 1 tsp curry powder
Choice of spice
MEXICAN: 1/2 tsp cumin,
paprika and some chopped
cilantro
Procedure
1 Shred the zucchini using a medium grater. Squeeze out the excess water.
2 Sautee the garlic in the pan and add the zucchini. Cover with a lid and cook approximately 5 minutes. Drain any excess
water before continuing.
3 Add the spice variation of your choice:
4 Cook 2 minutes more.
5 Put filling in one half of tortilla/wrap and fold over. Fry in frying pan (non-stick pan) until golden brown on both sides
Servings: 4
Page 64
Dips, Salsas, Dressing & Marinades

Table of Contents
Dips ........................................................................................................................................................ 67
Things to dip..... ........................................................................................................................................................... 68
Apple Dip .................................................................................................................................................................... 69
Fudge Dip .................................................................................................................................................................... 70
Garlic Dip (Skordalia) ................................................................................................................................................. 71
Guacamole ................................................................................................................................................................... 72
Hummus ...................................................................................................................................................................... 73
Spanish Red Pepper & Almond Dip - Romesco .......................................................................................................... 74
White Bean Dip ........................................................................................................................................................... 75
Dressings ................................................................................................................................................ 76
Balsamic Tomato Salad Dressing ............................................................................................................................... 77
Orange Balsamic Vinaigrette....................................................................................................................................... 78
Raspberry Apricot Vinaigrette..................................................................................................................................... 79
Salad Dressing ............................................................................................................................................................. 80
Super Salsa .................................................................................................................................................................. 81
Tahini Dressing ........................................................................................................................................................... 82
Tangerine Vinaigrette .................................................................................................................................................. 83
Dry Rubs................................................................................................................................................ 84
Mediterranean Herb Rub ............................................................................................................................................. 85
Marinades .............................................................................................................................................. 86
California Marinade..................................................................................................................................................... 87
Citrus Marinade ........................................................................................................................................................... 88
Pickles .................................................................................................................................................... 89
Pickled Onions ............................................................................................................................................................ 90
Quebec Carrot Chutney ............................................................................................................................................... 91
Quick Pickled Beets .................................................................................................................................................... 92
Salsa ....................................................................................................................................................... 93
Fresh Tomato Salsa ..................................................................................................................................................... 94
Mango Jalapeno Relish................................................................................................................................................ 95
Mango or Peach Salsa ................................................................................................................................................. 96
Melon Salsa ................................................................................................................................................................. 97
Papaya Salsa ................................................................................................................................................................ 98
Peach and Cucumber Salsa .......................................................................................................................................... 99
Pineapple Salsa .......................................................................................................................................................... 100
Spicy Peach And Plum Salsa ..................................................................................................................................... 101
Strawberry Salsa ........................................................................................................................................................ 102
Tex-mex Salsa ........................................................................................................................................................... 103
Tropical Salsa ............................................................................................................................................................ 104
Sauces................................................................................................................................................... 105
Cashew Mayonnaise .................................................................................................................................................. 106
Cranberry Sauce ........................................................................................................................................................ 107
Fruit Ketchup ............................................................................................................................................................. 108
Garlic Chive Sauce .................................................................................................................................................... 109
Ketchup ..................................................................................................................................................................... 110
Peanut Sauce.............................................................................................................................................................. 111
Quick Pesto Sauce ..................................................................................................................................................... 112
Sweet and Sour Dipping Sauce ................................................................................................................................. 113
Thai Peanut Sauce ..................................................................................................................................................... 114
Two Minute Salad Dressing or Marinade .................................................................................................................. 115
Page 65
Page 66
Dips
Page 67
Things to dip.....
VEGGIES
Belgian endive leaves
Broccoli florets
Cauliflower florets
Celery sticks
Cherry tomatoes
Carrots, cut in sticks or large ones cut diagonally into oval chips
Green onion fans
Onions, quartered, separated into scoop shapes
If you like your veggies really crisp, let them have a bath in some ice water for about 20 minutes before serving.
PITA CHIPS
Preheat oven to 350 F. Split a whole "no salt" pita bread into 2 rounds. Stack and cut into 6 wedges. Spread wedges in single
layer on baking sheet and lightly brush with canola oil. Bake until slightly crisp & golden, about 10 minutes. Season chips
with non-iodized salt and curry powder if desired.
CORN CHIPS
Preheat oven to 375 F. Lightly brush "no-salt" corn tortillas with canola oil. Stack tortillas and cut into 6 wedges. Spread
wedges in single layer on baking sheet. Optional - Season chips with salt, cumin, and chili powder. Bake until crisp, about 10
minutes.
NOTE: You can often find no-salt pita bread and tortillas at natural and health food stores.
Page 68
Apple Dip
(good for other fruit too)
1/4 cup no-salt nut butter (almond butter is very nice)
1/2 Tbs maple syrup or honey
1 Tbs water
Procedure
1 Mix and dip apple slices or other fruit....
Page 69
Fudge Dip
1/4 cup peanut butter (no salt)
1/4 cup maple syrup
1 1/2 Tbs cocoa
Procedure
1 Stir over medium heat for 3-5 minutes until well combined. Serve with fruits and no-salt pretzels or just a spoon.
Page 70
Garlic Dip (Skordalia)

8
garlic cloves, crushed
3
medium potatoes, peeled and boiled
1/2 cup olive oil
1/4 cup white wine vinegar

1/4 tsp white pepper
Procedure
1 Boil potatoes and chill potatoes overnight.
2 Process chilled potatoes in a food processor for 2 3 minutes and add crushed garlic
3 With machine still going, alternate adding the olive oil and vinegar. Blend until creamy then add pepper. If you want a
smoother dip, add more oil and vinegar (proportion 2-1). Good with pita bread, crackers, roasted vegetables.
Page 71
Guacamole
2
medium ripe avocados

mashed
2
Tbs
lemon juice
1
tsp
1-2 cloves garlic
1/2
chopped onion
tomato chopped
sprinkle of coriander and crushed red
pepper flakes for a little zip (optional)
Procedure
1 Mix and let set in fridge for a few hours...enjoy with veggie sticks or unsalted rice crackers.
Page 72
Hummus
2
cups soaked and boiled chick

peas, or two cans,
drained and rinsed (eg.
Blue Menu PC)
1/2 tsp
1/4
lemon juice
1/3 to 1/2 cup olive oil (may need
more or less)
4
garlic cloves
1/4
cup tahini paste (available in
the international foods
section of the grocery
store - quite expensive
for the tub but worth it
while on the LID - I
lived on hummus!)
cayenne pepper, to taste (start

with a pinch and add a bit more
if you like it spicy)
LID salt, optional
Procedure
1 Mix all ingredients in a food processor, except the olive oil - adding the olive oil slowly. You may need less or more than
to your desired consistency. If you do not like lemon flavour, add more olive oil and less lemon juice.
2 Tastes much better after a few hours (once the flavours have blended).
3 Enjoy with salt free chips - so good!!!
Page 73
Spanish Red Pepper & Almond Dip - Romesco

1/2 cup whole blanched almonds toasted
1
cup roasted red peppers (approximately 3 peppers)
2
tsp red wine vinegar
1
large garlic clove, peeled
2 Tbs extra-virgin olive oil
Procedure
1 To toast almonds, put in frying pan on low heat, stir to turn, remove from pan to cool.
2 To roast peppers. Set oven to broil Place bell peppers on rack of broiler pan with tops about 6 inches from heat. Broil,
turning occasionally, until skin is blistered and evenly browned (not burned). Remove to a brown bag, and close tightly.
Let stand 20 minutes. Peel peppers, discarding skin.
3 Very finely chop almonds in processor. Add roasted peppers, vinegar, and garlic; process to coarse puree. With machine
running, pour olive oil through feed tube and process until puree thickens. Season dip to taste with non-iodized salt and
pepper. Best served at room temperature
Page 74
White Bean Dip

1
can (19 oz) no-salt-added white kidney

beans (or cooked white beans)
1/4 - 1/2 cup
water (add according to preference re
consistency)
3
Tbs
lemon juice
1-2
cloves garlic, minced
1
Tbs tahini
1/2 tsp honey
1/4 tsp each of ground coriander, black pepper (and
iodine-free
salt, if you wish)
Procedure
1 Combine all ingredients in a blender or food processor and process until smooth. Chill for at least 1 hour before serving.
Page 75
Dressings
Page 76
Balsamic Tomato Salad Dressing

1/3 cup plus 1 tablespoon balsamic vinegar
1
Tbs honey
1
tsp minced garlic
1 tsp minced peeled fresh ginger

1
large plum tomato, finely chopped
Procedure
1 Combine all ingredients in a small, heavy non reactive saucepan and cook over moderate heat for about 12 minutes.
Dressing will be reduced to cup, syrupy .Cool to room temperature.
Page 77
Orange Balsamic Vinaigrette

This recipe was supplied by Norene Gilletz.
Wonderful on mixed salad greens. It also makes a yummy marinade for boneless chicken breasts.
1/4
6
1/4
1-2
cup
Tbs
cup
cloves
olive or canola oil

orange juice
balsamic vinegar
garlic, crushed
2 Tbs minced fresh basil (or 1/2 tsp. dried)

1 Tbs sugar
Procedure
1 Combine all ingredients and mix well. Dressing will keep in the refrigerator about 2 weeks.
Yield: about 3/4 cup
Page 78
Raspberry Apricot Vinaigrette

1
tsp dry mustard
2
tsp raspberry vinegar
1/2 cup apricot nectar [usually found in health food stores
or Italian delis]
1/4 tsp crushed red pepper flakes

3
Tbs canola oil
salt and pepper to taste
Procedure
1 Whisk together the ingredients in a small bowl.
2 Pour the dressing over the salad and toss thoroughly. Cover and chill for at least 1 hour before serving.
Page 79
Salad Dressing
romaine lettuce
1/4 cup white vinegar
1/2 cup vegetable oil
1/4 cup white sugar
1
tsp
1/2
pinch
2
Tbs

small red onion, chopped
dry mustard
water
Procedure
1 Wash and tear romaine lettuce into bite size pieces Add fresh orange or Clementine slices
2 Mix the ingredients in a blender
3 Refrigerate until ready to toss salad. Top salad with 1 cup toasted sliced almonds
Page 80
Super Salsa
This recipe was supplied by Norene Gilletz and served as the basis of Thyroid Cancer Canadas Low Iodine Diet Lunch n
Learn Event on May 29, 2010
This fresh salsa makes a delicious dip for crudits or Pita or Tortilla Chips or is great with grilled fish, chicken or burgers.
45 large
ripe tomatoes (or 8 Italian plum tomatoes),

finely chopped
2
cloves garlic, crushed
1/2 cup
coriander/cilantro or parsley, minced
1
jalapeno pepper, seeded & minced
2
Tbs
fresh basil, minced (or 1 tsp. dried)
1/4 cup
2
tsp
2
Tbs
green onions, chopped

olive oil, to taste
fresh lemon juice, to taste
dash of cayenne or Tabasco sauce
Tbs salt-free tomato paste, optional
Procedure
1 Combine all ingredients except tomato paste and mix well. (The processor does a quick job of chopping the vegetables.) If
mixture seems watery, add tomato paste. Season to taste. Salsa keeps for 2 to 3 days in the refrigerator in a tightly closed
container. Do not freeze.
Yield: 3
Author Notes
Italian plum tomatoes make a thicker salsa than regular tomatoes because theyre firmer, with less seeds and juice.
Dont rub your eyes after handling hot peppers. Its a smart idea to wear rubber gloves. Dont forget to remove the gloves
before touching your eyes . . . or youll be yelling eye, eye, eye!
Mediterranean Salsa: Follow recipe for Super Salsa, but add 6 pitted and chopped black olives and 3 tablespoons drained
capers. Use 1 tablespoon each of lemon juice and balsamic vinegar.
Salsa Salad Dressing: Combine leftover salsa with a little salt-free tomato juice in the food processor. Process with six or
eight on/off turns, or until combined.
Speedy Salsa Gazpacho: Combine 1/2 cup of chopped cucumber, 1/2 cup chopped green pepper, 1 1/2 cups salt-free tomato
juice and 2 cups of salsa. Add crushed garlic, coarse salt and freshly ground pepper. Serve chilled.
Salsa Supper in a Snap: Cut several large squares of cooking parchment or aluminum foil. Place a boneless chicken breast
fillet on each square. Top each one with a spoonful of salsa. Seal packets tightly. Arrange on a baking sheet and place in a
preheated 400F oven. Chicken breasts take 20 to 25 minutes. Easy and good!
Page 81
Tahini Dressing
2
3
1/2
2
1/2
Tbs + 2 teaspoons olive oil

cloves garlic, chopped
cup tahini
tsp balsamic vinegar
tsp salt
Fresh black pepper (a couple of dashes)

Juice of 1 lemon
1/2 tsp paprika
1/4 cup lightly packed fresh parsley
1/2 cup cold water
Procedure
1 Heat garlic in 2 tablespoons olive oil in a small saut pan over low heat for 2 minutes, just until it's fragrant.
2 Add garlic and all ingredients except parsley to the food processor and blend until smooth. Add the parsley and pulse until
parsley is very finely chopped but not blended in.
3 Refrigerate at least an hour in an airtight container.
4 Use as a sandwich spread, salad dressing, dip, or drizzle on steamed veggies.
Page 82
Tangerine Vinaigrette
1/4 cup tangerine juice
1-2 tsp dry mustard
1/4 tsp salt
Freshly ground pepper

1/4 cup olive oil
Procedure
1 In small bowl, whisk together juice, mustard, salt and pepper. Slowly whisk in oil until blended. Bring to room
temperature before using.
Yield: 1/2 cup.
Page 83
Dry Rubs
Page 84
Mediterranean Herb Rub

Use on meat (pork, chicken, lamb) or on roast veggies.
1 Tbs dried basil
1 Tbs dried mint
1 Tbs dried oregano
1 tsp dried parsley

1 Tbs dried rosemary
Procedure
1 Combine all ingredients well.
Page 85
Marinades
Page 86
California Marinade
2
1/4 cup olive oil or canola
1
tsp rosemary leaves, crushed
1/2 tsp dry mustard

1/4 cup wine vinegar
1/4 cup sherry or apple juice
Procedure
1 Carefully warm oil in sauce pan and add garlic. Sautee briefly but dont let brown. Remove from heat and add rosemary,
mustard, wine and sherry or apple juice. Let cool in fridge before using as marinade on meats. Ok to use right away if
marinading vegetables for grilling.
Page 87
Citrus Marinade
2
1/3
3
2
1/2
cup
Tbs
Tbs
tsp
large garlic cloves, sliced

olive oil
sugar
balsamic vinegar
dry mustard
1/4
cup fresh lemon juice
1/4
cup fresh orange or lime juice
1 1/2 tsp freshly grated lemon zest
fresh ground pepper
Procedure
1 Cook garlic with oil just until it just begins to turn golden. Remove pan from heat and with a slotted spoon discard garlic.
Stir in remaining ingredients and cool. Makes about 1 cup.
Page 88
Pickles
Page 89
Pickled Onions
These are nice in salads or in sandwiches for a bit of zip.
2
medium onions (red onions are best), thinly sliced
1/2 cup water
1/2 cup cider vinegar
1 to 2 Tbs sugar
1/2
tsp whole peppercorns
1/2
tsp non-iodized salt (optional)
Procedure
1 Cut onions in half & then thinly slice into half-rings.
2 Fill a teakettle with water and put it to boil. Place onion slices in a colander/sieve in the sink and slowly pour the boiling
water over them. They will wilt a bit. Drain them well.
3 Combine vinegar, water, sugar, salt, peppercorns in a medium sized bowl and stir until the sugar is dissolved . Cover the
onions with the marinade and allow to sit in the refrigerator for several hours. Store in the fridge in air-tight contain and
use as needed.
Page 90
Quebec Carrot Chutney

6
large carrots coarsely grated or diced
1
minced onion
cup cider vinegar
cup
liquid honey
1 tsp
cumin
pinch turmeric
Procedure
1 In a heavy bottomed sauce pan, combine the vinegar and honey, cumin and turmeric. Then add the carrots and honey.
Cook until onions and carrots are cooked. Chill in the fridge before use.
Page 91
Quick Pickled Beets

12
1/4
1
1
1
cup
tsp
pinch
pinch
small beets
red wine vinegar
dry mustard
white sugar
cinnamon
1
pinch allspice
1
pinch black pepper
1/4 cup
olive oil
pinch non-iodized salt optional
Procedure
1 Preheat oven to 375F.
2 Wash the beets well and remove all but one inch of stem and tails; place in a shallow pan and pour in water to come up
about 1/4 inch.
3 Cover pan with foil and bake in preheated oven for about 35 minutes, or until beets are tender when you pierce them with a
knife. Old beets will take longer than newer beets, and bigger beets will take longer to become tender than smaller beets.
4 Drain cooked beets, let cool until you can touch them, then slip off the skins and into quarter-inch rounds and place in a
serving bowl.
5 In a small mixing bowl, whisk together the remaining ingredients except the oil, then slowly whisk in the oil; pour over
beets and toss gently.
6 It's recommended the beets be refrigerated before serving.
Page 92
Salsa
Page 93
Fresh Tomato Salsa

3
medium tomatoes -- chopped
1/2 cup sliced green onions
1/2 cup chopped green bell pepper
3
Tbs lime juice
2
1
1
1/2
Tbs
Tbs
tsp
tsp
snipped fresh cilantro

finely chopped jalapeno pepper
finely chopped garlic
Procedure
1 In a bowl, mix all ingredients.
Yield: 3 1/2 cups
Page 94
Mango Jalapeno Relish

2
1
Mangos, chopped
Jalapeno, seeded and diced
1/2 cup Grapefruit, Orange and Lemon Marmalade [no salt

added - read label]
Procedure
1 Put all ingredients in a bowl and mix thoroughly.
Page 95
Mango or Peach Salsa

2
mangos, chopped OR 4 peaches peeled and

chopped
1/2
red or green pepper, chopped
1
green onion, chopped
1
Tbs orange rind, grated
1/4 cup
1
Tbs
1/4 tsp
dash
fresh orange juice

honey
cumin
hot pepper sauce
Procedure
Page 96
Melon Salsa
2
cups diced fresh melon (honeydew or cantaloupe)
1/4 cup red onion, diced
2
Tbs fresh mint
1
tsp lime rind, grated
1/4 cup lime juice
2
Tbs honey
Procedure
Page 97
Papaya Salsa
2
1/2
1
1
1/2
large 1-inch papayas

red onion, diced finely
red pepper, diced
green pepper, diced
bunch chopped cilantro
Tbs olive oil

Juice of 2 limes
1 to 2 tsp honey
1 to 2 tsp chilli flakes or chilli sambal
ground pepper
Procedure
1 Mix all ingredients and let sit in fridge for at least an hour to meld flavours
Page 98
Peach and Cucumber Salsa

2
1
3/4
1/3
cups
cup
cup
cup
finely diced peeled peaches

finely diced unpeeled English cucumber
diced red bell pepper
chopped fresh cilantro
2 Tbs fresh lime juice

2 Tbs no-salt apricot or peach preserves (optional)
1 tsp chopped chipotle chiles (optional)
Procedure
1 Mix all ingredients in medium bowl. Season salsa to taste with salt and pepper. Cover and refrigerate. Use within 2 hours approx.
Page 99
Pineapple Salsa
1 cup crushed pineapple, drained
cup minced pepper, (red or green)
1
medium tomato, chopped
1
hot chili, seeded and finely minced or tsp hot
pepper flakes
1 Tbs lime or lemon juice

3 Tbs fresh cilantro, minced (optional)
Procedure
1 Combine all ingredients
Page 100
Spicy Peach And Plum Salsa

2
2
2
2
peaches
plums
small plum tomatoes, seeded
green onions, thinly sliced diagonally
1
jalapeno pepper, minced
1
clove garlic, minced
2
Tbs lime juice
1/4 cup finely chopped fresh mint or coriander
Procedure
1 Peel peaches if desired; dice into -inch pieces and place in medium bowl.
2 Dice plums and tomatoes into same size pieces as peaches. Stir in green onions, jalapeno pepper, garlic and limejuice.
3 Stir in mint or coriander.
Page 101
Strawberry Salsa
2
cups sliced berries
1/2 cup halved green grapes
2
Tbs fresh basil, chopped (or 1 tsp dried basil)
1
1
tsp honey
1/4 tsp pepper
Procedure
1 Mix ingredients
Page 102
Tex-mex Salsa
3
1/2
1
large plum tomatoes, diced

small onion, diced
small jalapeno pepper, diced
coriander or parsley leaves
1/4 cup lime juice

1
clove of garlic, minced
1/4 tsp pepper
Procedure
1 Combine ingredients.
Page 103
Tropical Salsa
cup
cup
cup
cup
mango, chopped
banana chopped
fresh orange, peeled and chopped
purple onion, finely chopped
1 1/2
1
1
1/8
tsp
Tbs
tsp
tsp
fresh jalapeno pepper, seeded & minced

cilantro, minced
sugar
cinnamon
Procedure
1 Mix ingredients. Serve immediately.
Page 104
Sauces
Page 105
Cashew Mayonnaise
1/2 cup RAW cashews, soaked overnight
1/4 cup water
1/2
lemon, juiced
1
small garlic clove
1/2 tsp salt
1/2 cup olive oil
Procedure
1 Blend the ingredients EXCEPT the olive oil until smooth.
2 Add olive oil in a steady stream, until emulsified.
Page 106
Cranberry Sauce
1 cup water
1 cup sugar
1 12-oz bag fresh or frozen cranberries (3 cups)

2 tsp
freshly grated orange zest
Procedure
1 Bring water and sugar to a boil, stirring until sugar is dissolved. Add cranberries and simmer, stirring occasionally, until
berries just pop, 10 to 12 minutes. Stir in zest, then cool.
Yield: 2 1/2 cups
Page 107
Fruit Ketchup
This recipe will work for a fruit that can be cooked down to a smooth consistency like nectarines, peaches, and mangos.
1 1/2 cups Fruit peeled and finely chopped e.g. 4 peaches 2 Tbs cider vinegar
or 6 nectarines, or 1 medium mango
tsp finely grated ginger or tsp citrus zest (orange,
2
Tbs sugar
lemon or lime) (Optional)
Procedure
1 Put fruit into a small saucepan, and mash it with a fork or a masher until pulpy--it doesn't have to be completely smooth.
2 Place the pan over medium heat until fruit begins to simmer. Turn the heat to low, and simmer, uncovered, for 5 minutes,
stirring occasionally. Add the sugar and vinegar.
3 Continue to let the mixture simmer gently, for another 10 minutes, stirring once or twice during this time. Remove the pan
from the heat, and let it cool. Transfer to a tightly covered container and refrigerate. Serve cold.
Page 108
Garlic Chive Sauce

1
bunch (5 oz) chives (Asian flat chives have more

flavour)
1
tsp
minced garlic
1/2 cup
oil
1/4 cup white vinegar

2
Tbs honey
non-iodized salt and pepper (optional)
Procedure
1 Chop the chives coarsely, and put into a blender along with the garlic
2 Add oil, white vinegar, honey, salt and pepper. Blend until a puree is formed
3 Good with meat or as a dip for bread and veggies.
Page 109
Ketchup
1/4 cup
2
1
5 1/2 oz can
2/3 cup
2
Tbs
white onion, diced

cloves garlic
salt-free tomato paste
apple cider vinegar (or use white vinegar
if you prefer)
water
1/4 tsp cloves OR 1/4 tsp allspice

1/8 tsp pepper
1/8 tsp cayenne
Procedure
1 In a food processor or blender, finely mince onion and garlic. Add remaining ingredients and whirl till well combined
approximately 10 seconds. Check consistency. If you want it thinner, add a Tbs of water at a time and mix until desired
consistency.
2 Store in a jar in the refrigerator. Remember to stir before serving.
3 Can be frozen.
4 Variation: Instead of cloves or allspice add 1/4 tsp of Italian seasonings (basil and oregano).
Yield: 1 1/4 cups
Page 110
Peanut Sauce
Goes well with rice noodles
1
cup of unsweetened orange juice
1/2 cup chunky just-peanuts peanut butter
2
garlic cloves finely chopped
1/2 inch ginger root peeled and finely chopped

1
hot pepper
Procedure
1 Stir ingredients to break down the peanut butter. Warm in microwave, but don't let it boil or the peanut butter will solidify.
Cover and store for a few days so the flavours can come out and meld.
Page 111
Quick Pesto Sauce

Procedure
1 Toss a large handful of fresh basil into a blender along with several cloves of garlic, a handful or two of pine nuts and
olive oil (start with 1/4 cup and add slowly as needed).
2 Puree until just blended
Page 112
Sweet and Sour Dipping Sauce

1/3 cup all-fruit apricot or peach preserves
2
Tbs orange juice
1
Tbs rice vinegar or white wine vinegar [no salt]
1/2 tsp grated fresh ginger or 1/8 teaspoon ground ginger
Procedure
1 Combine all the ingredients. Stir together until well blended.
Yield: 2/3 cup.
Page 113
Thai Peanut Sauce

1/2
2
2-3
1
cup
Tbs
tsp
Tbs
no salt peanut butter

canola or olive oil [can substitute water]
lime juice
maple syrup or sugar
1 1/2 tsp
garlic, minced
pinch of cayenne pepper or red pepper flakes
(optional)
1
tsp
grated ginger root (optional)
3-5 Tbs water to give desired consistency
Procedure
1 In a blender or food processor, place all of the ingredients, and blend until smooth. Transfer to an airtight container and
store in the refrigerator.
Yield: 1 1/2 cups
Page 114
Two Minute Salad Dressing or Marinade

Procedure
1 Fill a small jar with equal parts olive oil, balsamic vinegar and chopped garlic cloves (or shallots, herbs, peppercorns, red
pepper flakes, or crushed basil).
2 Shake and serve (or keep)
Page 115
Soups
Table of Contents
Asian Broth................................................................................................................................................................ 117
Basic Vegetable Broth ............................................................................................................................................... 118
Broccoli & Sweet Potato Soup .................................................................................................................................. 119
Broccoli Rabe and Rice Soup .................................................................................................................................... 120
Butternut Squash and Sage Soup ............................................................................................................................... 121
Chilled Spicy Tomato Soup ....................................................................................................................................... 122
Chinese Green Jade Soup .......................................................................................................................................... 123
Cream of Tomato Soup ............................................................................................................................................. 124
Creamless Cream of Broccoli Soup ........................................................................................................................... 125
Egyptian Cauliflower Soup ....................................................................................................................................... 126
Finn Vegetable Stew.................................................................................................................................................. 127
Fruit Soup .................................................................................................................................................................. 128
Garlic Broth ............................................................................................................................................................... 129
Gazpacho ................................................................................................................................................................... 130
Ginger, Carrot and Parsnip Soup ............................................................................................................................... 131
Indonesian Squash Soup ............................................................................................................................................ 132
Maple Sweet Potato Soup .......................................................................................................................................... 133
Mexican Tomato Lime Soup ..................................................................................................................................... 134
Mushroom Barley Soup ............................................................................................................................................. 135
Orange Pumpkin Soup ............................................................................................................................................... 136
Pasta and Peas Soup .................................................................................................................................................. 137
Potato and Pepper Soup ............................................................................................................................................. 138
Red Lentil Soup ......................................................................................................................................................... 139
Spicy Tomato Soup ................................................................................................................................................... 140
Tibetan Rice and Lentil Soup .................................................................................................................................... 141
Vegetable Soup .......................................................................................................................................................... 142
Vegetable Stock ......................................................................................................................................................... 143
Winter Minestrone ..................................................................................................................................................... 144
Yukon Gold and Mushroom Soup ............................................................................................................................. 145
Page 116
Asian Broth
10 cups water
2
large onions or 2 large leeks, chopped
5
large carrots, peeled and sliced
5
stalks celery & leaves, chopped
10
cloves garlic, unpeeled and smashed
3
inches fresh gingerroot, sliced
1/2 cup shiitake mushrooms

2
large parsley sprigs
1/4 tsp whole black peppercorns or szechuan peppercorns
6
whole cloves
1
star anise (optional)
Procedure
1 Combine all the ingredients in a large soup pot, cover, and bring to a boil. Lower the heat simmer and let simmer for 1
hour.
2 Strain the stock through a large colander or sieve, pressing out as much liquid as possible. If not using right away, can
refrigerate in a sealed container for a few days, or freeze up to 6 months.
Page 117
Basic Vegetable Broth

10 cups water
2
medium onions, quartered
4
carrots, or 2 sweet potatoes, peeled and thickly
sliced
4
cloves garlic, unpeeled and smashed
2
large white potatoes, thickly sliced
4
celery ribs, coarsely chopped
2
2
1/2 tsp
6
6
1
cup
fresh parsley sprigs

bay leaf
peppercorns
allspice berries
mushroom stems (optional)
Procedure
1 Combine all of the ingredients in a large soup pot and cover with a tight fitting lid. On high heat, bring the stock to a boil
and then lower the heat and simmer for 1 hour.
2 Strain the stock through a large colander or sieve, pressing out as much liquid as possible. If not using right away, can
refrigerate in a sealed container for a few days, or freeze up to 6 months.
Page 118
Broccoli & Sweet Potato Soup

2
2
1
3
1
2
2
large
stalks
Tbs
onions, chopped
celery, chopped
canola oil
carrots, chopped
bunch
broccoli (about 4 cups, cut up)
medium medium potatoes, peeled & cut up
medium sweet potatoes, peeled & cut up
7
1/2
2
1
1
cups
cup
Tbs
cup
tsp
vegetable broth (homemade or salt-free)

chopped parsley
fresh basil or dill, chopped
water (or oat milk)
unsalted margarine *
Procedure
1 In a large soup pot, saut onions and celery in oil for 5 to 7 minutes, until softened. If necessary, add a little water to
prevent burning. Add carrots. Cook 3 to 4 minutes longer, stirring occasionally.
2 Add broccoli, potatoes, sweet potatoes and broth. Bring to a boil, reduce heat and simmer for 20 to 25 minutes. Add
parsley and basil. Pure part or all of the soup. Add milk and margarine. Season to taste.
3 Reheats and/or freezes well
Servings: 10
Page 119
Broccoli Rabe and Rice Soup

1-2
1
1
1
2
cups
Tbs
bunch
cup
cups
thinly sliced onions

1/2 cup raw arborio rice or other white rice
olive oil
10 cups garlic broth
broccoli rabe, carefully rinsed and chopped
1
bay leaf
peeled and diced carrots
non-iodized salt and black pepper to taste
(optional)
chopped celery stalks (approximately 4-5 stalks)
Procedure
1 Saut onions in the oil for about 5 minutes, until they soften. Add broccoli rabe, carrots and celery. Cover and cook
another 5 minutes, stirring occasionally, until vegetables are tender. Stir in rice and toss with the vegetables, until the
kernels start to become gummy. Add stock and bay leaf, cover, and simmer on low heat for 20 minutes or more, until rice
is tender.
2 Add non-iodized salt and pepper to taste. Remember to find and discard bay leaves before serving.
Servings: 6
Page 120
Butternut Squash and Sage Soup

2
6
2
1/4
3
1/2
1/2
olive oil
medium butternut squash, about 1 kg (2 lb) total
unpeeled garlic cloves
large onions, peeled and quartered
cup
water
cups
apple juice or vegetable broth
tsp
dried thyme
tsp
ground or freshly grated nutmeg
1 tsp non-iodized salt, to taste

black pepper
Optional topping
2 tsp oil
fresh sage leaves, sliced on the diagonal
(approximately 20 leaves)
Procedure
1 Wash squash, dry and cut in half removing seeds. Prick the skin of the squash in several places & put on an oiled baking
sheet. Hide garlic cloves under the squash. Add to the pan he quartered onions, tossed with a bit of oil.
2 Pour the water into the bottom of the pan, cover with aluminum foil and bake for 45 minutes. Uncover and bake for 8 to 10
minutes more, until the squash is tender and the onions are soft. When the squash is cool enough to handle, scoop out the
flesh. Squeeze the garlic cloves out of their skins and discard the skins.
3 In batches in a blender, combine the baked vegetables, apple juice or stock, thyme, nutmeg, salt and pepper and puree until
smooth. Pour the soup into a pot and heat gently - do not boil hard.
4 Optional topping: In a small skillet, warm 2 teaspoons of oil over low heat and saut the sage leaves until curled. Top
each bowl of soup with the sage leaves.
Servings: 4
Page 121
Chilled Spicy Tomato Soup

3
medium tomatoes, diced
1
green onion, finely chopped
1
stalk celery, diced
4
cups no salt tomato juice
1/4 cup orange juice
1
Tbs olive oil
1
1
1/2
1/4
2
tsp
tsp
tsp
Tbs
clove of garlic, minced

ground cumin
paprika
cinnamon
lemon juice (or more to taste)
Tabasco or other pepper sauce (optional)
Procedure
1 In a large bowl combine tomatoes, celery, green onion, and juices.
2 In a small pan, warm the oil, saut the garlic and spices. Be careful not to burn them - they scorch easily. Add spice
mixture to the soup.
3 Add lemon juice and pepper sauce to taste.
4 Chill & serve.
Page 122
Chinese Green Jade Soup

8-10 cups Asian Broth
1
Tbs fresh grated ginger root (approximately or more
if desired)
1
cup sliced carrot
1
cup sliced onion
1
cup mushrooms (shiitake have good flavour)
2
cups napa, bok choy or kale, chopped
2-3 cups chopped spinach
green onion or scallions, sliced - for the top
Procedure
1
2
3
4
Heat the broth in a soup pot. When water is simmering, add ginger, carrots, and onions.
Simmer for approximately 5 minutes and if using the napa or kale add now and simmer for another 5 minutes.
When the vegetables are done, add bok choy (if using) and spinach.
Garnish with sliced scallions or green onions.
Page 123
Cream of Tomato Soup

*NOTE: Canned vegetables often have added salt. Check the ingredient list, or use fresh vegetables instead.
1 cup
of raw cashew nuts, soaked in water for at least 5

hours
1 small onion (estimate 1/3 cup onion), finely minced
3 cloves garlic, finely minced
1 Tbs
oil ( light oil like canola or olive oil)
2 cups
water or vegetable stock
1 28 oz can* diced or crushed tomatoes (3 cups fresh)

2 tsp
dried basil (or 1 tsp dried dill)
pinch
cayenne or red pepper flakes if you want
some heat
2 tsp
sugar
freshly ground pepper
Procedure
1 Soak the cashew nuts in the water for at least 5 hours, and then drain the excess water. Using a food processor or blender,
puree the nuts until smooth.
2 Sautee the garlic and onion until soft.
3 Combine tomato, stock, garlic/onion and spices.
4 Simmer 15-20 minutes, covered.
5 Let cool 10 minutes off of the heat.
6 Add the nut cream and puree the soup until smooth.
7 Top with toasted nuts or sunflower seeds, or slices of green onion.
Page 124
Creamless Cream of Broccoli Soup

1
1
1
1
1
medium onion, chopped

clove
garlic, crushed
Tbs
non soy vegetable oil
bay leaf
lb
green broccoli, chopped
1
small potato, chopped
2 1/2 cups light vegetable stock
plain salt and pepper, to taste
1/2
lemon, juiced
Procedure
1
2
3
4
5
6
Saut onion and garlic in the oil until soft, 3 to 4 minutes.

Add bay leaf, broccoli, potato, and stock.
Simmer gently, covered for about 10 minutes, until the broccoli is tender, but still bright green.
Remove bay leaf and let cool.
Puree in a blender (stop blending before it's totally smooth).
Season to taste; add lemon juice and return to pan to reheat if necessary.
Servings: 4
Page 125
Egyptian Cauliflower Soup

3
2
5
2-3
1
medium
cups
cups
tsp
tsp
onions, chopped
peeled and diced potatoes
chopped cauliflower (one medium head)
ground cumin
ground fennel
5-6 cups water

2
Tbs lemon juice (fresh)
non-iodized salt & pepper to taste (optional)
chopped green onions or chives
chopped fresh tomatoes
Procedure
1
2
3
4
Prepare vegetables. Cover with water & spices.

Simmer until all vegetables are tender - approximately 20-25 minutes.
Blender soup in food processor and lemon juice, salt &pepper.
Serve soup garnished with chopped tomatoes, green onions or chives.
Page 126
Finn Vegetable Stew

2
3
3
1
1
1
2
2
7
Tbs
cups
cloves
cup
cup
cup
cup
cups
cups
oil
chopped onion
garlic, minced
diced potatoes
diced carrots
diced parsnips
diced turnip
peeled & diced beets
water or broth of your choice (see broth recipes in
soup index)
2
3
1
1/4
5
tsp

bay leaves
Tbs minced fresh thyme and/or dill ( or 1 tsp. dried)
cup cider vinegar or balsamic vinegar
cups carefully rinsed & chopped beet greens or chard
or spinach
non-iodized salt & pepper to taste
Procedure
1 In the soup pot, heat oil, onions and garlic until the onions are soft. Add next ingredients through herbs. Cover and bring
to a simmer; then cook on medium-low heat for 10-15 minutes.
2 Add the vinegar and greens. Gently simmer 5 to 8 minutes until greens are just tender but still bright green.
3 Add non-iodized salt and pepper. Remember to find and discard bay leaves before serving.
Servings: 4
Page 127
Fruit Soup
This is one of those recipes that my mom makes without thinking what she's doing so this is approximate.
1/2 package Dried Prunes
1/2 package Raisins
1/2 package Mixed dried fruit like apricots and apples (I
wasn't sure about the sulpher dioxide
conclusion and the health food store variety
were too expensive so I used dried
cranberries.)
water
1 cup sugar
3 Tbs cornstarch
Procedure
1 Put fruit in a 5 quart pot and add water until about 2/3 full. Cook for about 1/2 an hour.
2 Mix sugar and cornstarch to some water and add to the pot. Bring to a boil. When it starts to thicken remove from the heat.
3 You can eat it hot or cold. Off LID you can add milk to it too. I prefer it without milk.
Page 128
Garlic Broth
10 cups water
3
whole heads of garlic
3
bay leaves
8
whole black peppercorns
1/2 tsp non-iodized salt
2
potatoes, thickly sliced
4
celery stalks, thickly sliced
2
medium carrots, peeled and thickly sliced
1/2 tsp dried thyme or 6 fresh thyme sprigs
4
fresh parsley sprigs
Procedure
1
2
3
4
5
Remove papery skins from garlic heads and break apart into cloves (no need to peel them).
Combine all ingredients in a large pot and bring to a boil.
Cover, lower heat, and simmer for 1 hour.
Strain the stock through a large colander or sieve, pressing out as much liquid as possible.
If not using right away, can refrigerate in a sealed container for a few days, or freeze up to 6 months.
Page 129
Gazpacho
a lovely cold soup for summer lunches.
1/2
1/2
2
3
1
1
Tbs
Tbs
Tbs
Tbs
chop finely:
bunch of celery 1 onion
green pepper ( or more ) 1
cucumber
add:
dill
mint
basil
oregano
3
1
1
1
1/2
1/2
Tbs
Tbs
Tbs
Tbs
cup
cup
marjoram
parsley
pepper
non-iodized salt
of fresh lemon juice
olive oil
8-12 large peeled tomatoes
if desired: 2-3 cloves of
chopped garlic
Procedure
1 Put everything into a large pot and blend with a handblender, blend moderately leaving some chunks.
2 If you dont have a hand blender, use a food-processor to loosely chop the ingredients.
Page 130
Ginger, Carrot and Parsnip Soup

lb (8oz) Peeled, Chopped Carrots
lb (8oz) Peeled, Chopped Parsnips
1
Spanish Onion, Chopped
1 oz Peeled, Chopped Fresh Ginger
3
Cloves Peeled, Fresh Garlic
1 Tbs Honey
1 liter Vegetable Stock
Salt and Pepper to taste
Procedure
1
2
3
4
5
6
Heat soup pot with small amount of oil

Saut chopped carrots, parsnips, ginger and onions until vegetables acquire a seared outside, approx. 3 - 5 minutes.
Drizzle with honey, toss to coat and add vegetable stock.
Bring to a boil, reduce heat and simmer for 45 minutes (approximately) until vegetables are soft.
Puree with hand Braun or food processor until smooth.
Add pepper and non-iodized salt to taste (optional).
Servings: 4
Page 131
Indonesian Squash Soup

4
cups squash (butternut or acorn, or add some sweet

potato or carrot), cubed
1
onion, sliced
2
cloves of garlic, sliced
4-5 cups Basic Vegetable Broth
1
tsp
1/2 tsp
2
Tbs
1/4
ground cumin
crushed chilies
fresh grated ginger
peanut butter (creamy or crunchy)
juice of one lime
Procedure
1 Simmer squash, onion, garlic in stock approximately 15 minutes until squash is soft. Cool. Using blender or immersion
hand-held blender, puree the whole mixture. Return soup to stove top and stir in spices, peanut butter and lime juice.
2 To serve garnish with cubes of tomato or green onion or toasted nuts.
Page 132
Maple Sweet Potato Soup

2
1
2
42
large
tsp
cup
cups
sweet potatoes (yams)

oil
chopped onion
water
2 Tbs maple syrup

1 Tbs lemon juice
2 tsp nutmeg
pepper and non-iodized salt to taste (optional)
Procedure
1 Roast whole unpeeled sweet potatoes in oven until brown and soft (oven about 350 degrees F). This can be done a day or
two ahead while roasting something else in the oven. When cool, peel the skin off - it should be quite loose.
2 Heat oil and add onion and sweet potato. Saut until onion is translucent (about 4 minutes).
3 Add remaining ingredients. Simmer for 20 minutes. Puree if you want a smooth soup, or mash if you prefer chunky.
4 Options: use butternut squash or pumpkin instead of sweet potato or honey instead of maple syrup.
Yield: 5 cups
Page 133
Mexican Tomato Lime Soup

4
2
1
6
2
cloves
tsp
Tbs
cups
cups
garlic, minced
group cumin
oil
tomato juice
fresh tomatoes, chopped
juice of one large (or 2 small) limes
3 Tbs chopped cilantro (optional)

hot pepper sauce to taste (like Tabasco or tsp chilli
flakes)
optional topping
baked no-salt corn tortillas
Procedure
1 In soup pot, saut the spices in the oil dont brown the garlic. Add tomato juice, fresh tomatoes, lime juice and cilantro
(if using). Gently bring to a simmer and heat thru completely. Add hot sauce to taste.
2 Baked tortilla chips: Brush oil on no-salt tortillas. Sprinkle with non-iodized salt or other spice like basil. Cut in strips or
triangles. Place on baking sheet & bake 325 F for approximately 5 minutes until light brown and crisp. Serve on top of
soup.
Page 134
Mushroom Barley Soup

1/2
6 1/2
1 to 2
1
4
cup
cups
Tbs
cups
cloves
uncooked barley
water or broth
oil
chopped onion
garlic, minced
lb
mushrooms sliced (use different types if

desired)
1/2 to 1 tsp non-iodized salt
5
Tbs dry sherry
freshly ground black pepper
Procedure
1 Place the barley and 1 1/2 cups of the liquid in a soup pot. Simmer until barley is tender approximately 45 minutes.
Different types of barley need different cooking times, check instructions on the package.
2 Saut the onions and oil for about 5 minutes over low heat. Add garlic, mushrooms, and optional non-iodized salt. Cover
and cook, stirring occasionally, until everything is very tender approximately 10 minutes. Stir in sherry.
3 Add the saut with all its liquid to the cooked barley, along with the remaining 5 cups of liquid. Simmer, partially covered
another15-20 minutes over very low heat. Adjust seasonings if needed.
Servings: 4
Page 135
Orange Pumpkin Soup

1
small
(1 kg/2 lb) pumpkin, cut in half, strings and

seeds removed (save seeds to roast later as a
snack)
1
acorn squash, cut in half, strings and seeds
discarded
2
Tbs
olive oil
11/2 tsp
dry thyme
2
medium yellow onions, diced
3
medium carrots, diced
2
medium shallots, diced
2
bay leaves
1/2
1/2
1/2
6
3/4
tsp
tsp
cup
cups
cup
Tbs
ground cloves
ground allspice
dry white wine
chicken stock
fresh orange juice
3-4 tbsp of sugar (to taste)
plus 1 teaspoon balsamic vinegar
Procedure
1 Rub the pumpkin and squash halves with 1 tablespoon olive oil and place flesh side down in a large roasting pan. Toss the
onions, carrots, shallots, orange and bay leaves with the remaining 1 tablespoon olive oil, optional non-iodized salt and 1/4
teaspoon black pepper and place in the roasting pan.
2 Roast until the vegetables are well browned, about 1 1/2 hours, occasionally stirring the vegetables (except the pumpkin
and squash).
3 Remove the pan from the oven and let sit until the vegetables are cool enough to handle. Remove bay leaves and discard.
When cool, scoop the flesh from the pumpkin and squash and transfer back to roasting pan. Place in a soup pot.
4 Season with the cloves, and allspice. Use wine to deglaze the baking pan and toss liquid into the soup pot. Add 2 cups
stock and bring to a simmer. Cook for 20 minutes.
5 Transfer the soup in small batches to a food processor or blender and puree until very smooth. Strain the mixture through a
sieve into a medium saucepan or soup pot. Add the remaining 4 cups stock, orange juice, brown sugar, and balsamic
vinegar and bring to a simmer. Garnish with chopped chives, fresh thyme or toasted nuts.
Yield: 8 cups
Page 136
Pasta and Peas Soup

8-10 cups vegetable or garlic broth
3
cups peas
2 cup cooked small pasta (no salt, no egg yolk)
Procedure
1 Warm broth, add peas. Simmer until peas are cooked. Add cooked pasta.
Page 137
Potato and Pepper Soup

1
onion, chopped
4
3 Tbs oil
2
stalks celery, chopped
2
carrots, chopped
2
potatoes, peeled and cubed
1
1
2
1 tsp
1 tsp
tsp
red pepper, chopped

fresh tomatoes, chopped
paprika
cinnamon
ground cloves
non-iodized salt and black pepper, to taste
8 cups vegetable stock or broth
Procedure
1 Saut onion and garlic in the oil and add the celery, carrots, potatoes, tomatoes and spices. Cook for 5 minutes.
2 Add stock and simmer until the vegetables are tender about 20-25 minutes.
Page 138
Red Lentil Soup

1
8
4
3
1
1
cups red lentils

cups water
cloves of garlic, sliced
slices of fresh ginger
cup grated carrots
medium fresh tomato
cup chopped red or green pepper
2
2
2
2
cups
Tbs
tsp
tsp
dash
3 Tbs
chopped onions
olive oil
ground cumin
ground coriander
of cayenne or paprika
fresh lemon juice
non-iodized salt and black pepper to taste
Procedure
1 Pick thru the lentils and remove dark ones/stones. Rinse and put them into a soup pot with the water, bay leaves, garlic
and ginger.
2 Chop the carrots, tomatoes and peppers add them to the soup pot with the lentils. Bring water to a gentle simmer and
cook covered for approximately 20 minutes until the lentils are tender.
3 In a separate skillet, saut the onions in the olive oil until browned about 10 minutes. Add the cumin, coriander, cayenne
or paprika and cook for another few minutes.
4 When the lentils are cooked, remove the bay leaves and ginger slices from the soup. Sir-in the spiced onions and lemon
juice. Add non-iodized salt and pepper to taste.
Servings: 6
Page 139
Spicy Tomato Soup

2
1
6
1/4
2
3
Tbs
cup
cups
cup
tsp
Tbs
olive oil
chopped onions
chopped fresh tomatoes
chopped fresh basil
sugar
fresh lemon juice
2
2
3
3
Tbs
cups
Tbs
Tbs
fresh orange zest

orange juice (fresh-squeezed)
chopped fresh cilantro
chopped fresh parsley
non-iodized salt and pepper to taste
Procedure
1 Warm oil in soup pot, add onions and cook for about 10 minutes until soft. Add in fresh tomatoes, juice, basil, sugar,
lemon juice, and orange peel; bring to a boil. Cover, lower heat, and simmer for 12 minutes. Let this mixture cool.
2 Add the orange juice, cilantro, parsley, non-iodized salt, and pepper to the container of a blender; puree until well mixed.
If you dont have a blender, just finely chop the cilantro and parsley.
3 Add 3 cups cooked tomatoes from the soup pot to the blender; puree until smooth. Pour puree back into the soup pot. If
the soup is too thick, add more orange juice or water. Heat for 10 minutes. Garnish with basil, parsley, or chopped green
onions.
Servings: 4
Page 140
Tibetan Rice and Lentil Soup

1
7
1
1 1/2
2
1
cup
cup
cups
Tbs
cups
dried lentils, picked over and rinsed

arborio rice (or other white rice)
water or broth
canola or other vegetable oil
chopped onions
cloves garlic, minced or pressed
fresh chile, seeded and finely minced
1
1
2
1
3
1
1 1/2
carrot, diced (1/2 inch cubes)

potato, diced (1/2 inch cubes)
tsp ground coriander
tsp ground cumin
cups fresh tomatoes, chopped
Tbs chopped fresh cilantro
Procedure
1 Bring water and lentils to a boil in a soup pot. Reduce the heat, cover, and simmer until almost tender, about 15 minutes.
2 Meanwhile, in a separate skillet, heat the oil and saut the onions, garlic and chile for 5 minutes. Add the carrots, potatoes,
coriander, and cumin and saut for another minute.
3 To the soup pot with the lentils add the chopped tomato, rice, chopped cilantro, non-iodized salt, and the sauted
vegetables. Cover and simmer for 10-12 minutes, until the rice is done.
Servings: 6
Page 141
Vegetable Soup
8-10 cups vegetable or garlic broth
2-3 cups shredded vegetables of your choice (onions,
carrots, green beans, zucchini, kale, turnips,
sweet potato etc)
2 cups cooked pasta (optional)
Procedure
1 Add vegetables to simmering broth. Cook for until vegetables are just tender but still have their bright colour. Add
cooked pasta if using.
Page 142
Vegetable Stock
2
2
1
1
1
1
1
medium medium onions, sliced

medium carrots, sliced
parsnip, sliced
stick celery, sliced
apple or pear, quartered
cup
of sliced mushrooms
medium tomato
5
3
2
10
3/4 cup
2
quarts
cloves of garlic
green onions
bay leaves
peppercorns
chopped parsley
water
Procedure
1 Boil all ingredients for one hour. Mash with potato masher. Strain liquid by pressing veggies with spatula or back of
spoon. Stock will keep in fridge for approximately 3 days. It also freezes well.
Page 143
Winter Minestrone
1 1/2
5
1
2
1
1
1
1
1 1/2
2
2
cups chopped onions

garlic cloves, minced
cup diced celery
Tbs red wine (or sherry)
cup diced carrots
cup diced parsnips
cup chopped fennel bulb
cups cubed sweet potatoes
tsp ground fennel seeds
tsp dried oregano
tsp dried chilli flakes
tsp
freshly ground dried rosemary OR 1 fresh

rosemary sprig
3
cups fresh tomatoes -- chopped or pureed
2-3 cups water
1/2
cup dry red wine -- (optional)
3/4
cup chopped fresh parsley
1 1/2 cups cooked drained kidney beans (optional note
canned beans have salt and are not suitable for
the LID, if you use beans in this recipe, you
must prepare and cook them yourself)
Procedure
1 In a large soup pot, saut the onions, garlic, and celery in wine on low heat for 8 minutes. Stir in the non-iodized salt,
carrots, parsnips, and chopped fennel bulb. Cover and continue to cook for 10 minutes.
2 Add the sweet potatoes, ground fennel, oregano, red pepper flakes, and rosemary and simmer for about 5 minutes. Add
the tomatoes, water, and the wine. Cover and simmer for 20 minutes or until all vegetables are tender.
3 Add the cooked beans at the end, if using and top with parsley.
Servings: 6
Page 144
Yukon Gold and Mushroom Soup

2
1
2
3
3
Tbs oil
small onion, chopped
stalks celery, chopped
cups diced and peeled Yukon gold potatoes (4 large)
cups stock or broth
2
1/2 tsp
dash
4
cups
2
Tbs
small bay leaves

nutmeg
pepper
diced mushrooms (shiitake, button, oyster,
chanterelles)
fresh parsley
Procedure
1 Saut onion, celery and potatoes, stirring until slightly softened but not coloured.
2 Add stock, bay leaves, nutmeg. Simmer 20 minutes until potatoes are done. Discard bay leaves. Pure soup in blender or
with hand-held.
3 In a skillet saut mushrooms until no liquid remains. Add to soup and sprinkle with parsley before serving in individual
bowls.
Servings: 6
Page 145
Meat & Meat Alternatives Dishes

Table of Contents
Beans and Lentils ................................................................................................................................ 147
Argentinean Bean And Vegetable Stew .................................................................................................................... 148
Jamaican Red Bean Stew........................................................................................................................................... 149
Red Lentil Kitcheree.................................................................................................................................................. 150
Slow Cooker Beans ................................................................................................................................................... 151
Beef....................................................................................................................................................... 152
Balsamic Steaks ......................................................................................................................................................... 153
Beef and Pepper Stir-Fry ........................................................................................................................................... 154
Burgers with Roasted Garlic and Rosemary .............................................................................................................. 155
Canadian Beef Marinade ........................................................................................................................................... 156
Chili ........................................................................................................................................................................... 157
Flank Steak ................................................................................................................................................................ 158
Spicy Hamburgers ..................................................................................................................................................... 159
Stuffed Flank Steak ................................................................................................................................................... 160
Chicken and Turkey ........................................................................................................................... 161

Acadian Chicken Stew with Dumplings .................................................................................................................... 162
Bahamas Chicken ...................................................................................................................................................... 163
Baked Crispy Chicken Fingers .................................................................................................................................. 164
Baked Spice Chicken ................................................................................................................................................. 165
Bengali Chicken ........................................................................................................................................................ 166
Chicken with Cider-Sage Sauce ................................................................................................................................ 167
Citrus Glazed Chicken Wings ................................................................................................................................... 168
Coconut Milk Slow Cooker Curry............................................................................................................................. 169
Easy Herb Baked Chicken ......................................................................................................................................... 170
Gingered Chicken Breast ........................................................................................................................................... 171
Lemon Chicken Stir-Fry ............................................................................................................................................ 172
Lemon Dill Chicken in a Pouch ................................................................................................................................ 173
Maple Baked Chicken ............................................................................................................................................... 174
Nasi Goreng ............................................................................................................................................................... 175
Orange Glazed Chicken Breasts ................................................................................................................................ 176
Roasted Chicken with Apples and Onions ................................................................................................................ 177
Sweet-and-Sour Chicken ........................................................................................................................................... 178
Tahini Chicken Salad ................................................................................................................................................ 179
Tarragon-lime Chicken .............................................................................................................................................. 180
Tex-mex Chicken ...................................................................................................................................................... 181
Turkey & Black Bean Salsa Tortilla Roll-up ............................................................................................................ 182
Turkey Breast with Apple Stuffing ........................................................................................................................... 183
Pork ...................................................................................................................................................... 184

Country Ribs.............................................................................................................................................................. 185
Herbed Pork Chops.................................................................................................................................................... 186
Lemon Grilled Pork (Chicken or Steak) .................................................................................................................... 187
Peanut-Orange Pork Tenderloin ................................................................................................................................ 188
Spiced Pork Chops .................................................................................................................................................... 189
Page 146
Beans and Lentils
Page 147
Argentinean Bean And Vegetable Stew

Tastes great on top of quinoa which is a high-protein South American grain
2
1
4
1
Tbs
olive oil
medium red onion, chopped
medium red bell pepper,
chopped
1
medium butternut squash,
peeled, halved, and seeded
2
cups fresh tomatoes, chopped
1
fresh green chiles
1 1/2 cups vegetable broth, homemade
or use water
2
1/2
1/2
1/4
3
Tbs
tsp
tsp
tsp
cups
1
1
1
cup
tsp
Tbs
sugar
crushed red pepper
dried oregano
dried kidney beans, soaked and
cooked
fresh or frozen corn kernels
non-iodized salt
seedless orange, peeled and
chopped
minced fresh parsley or
cilantro, for garnish
Procedure
1 In a large saucepan, heat the oil over medium heat. Add the onion, garlic, bell pepper, and squash. Cover and cook,
stirring occasionally, until the vegetables begin to soften, about 10 minutes.
2 Add tomatoes, chiles, broth, sugar, crushed, red pepper, oregano, and black pepper and bring to a boil. Reduce heat and
simmer, uncovered, until the vegetables are tender, about 20 minutes. Add the kidney beans, corn, and salt. Simmer,
uncovered, and taste, adjusting seasonings if necessary.
3 Add the orange and stir to heat through. Serve immediately, sprinkled with parsley.
Page 148
Jamaican Red Bean Stew

Great on brown rice
1
1
2
2
1
Tbs
olive oil
medium yellow onion, chopped
large carrots, cut into 1/4-inch slices
large sweet potato, peeled and cut into 1/4-inch
dice
1/4 tsp crushed red pepper
3
cups dark red kidney beans, soaked and cooked
2
1
1
1/2
1/4
1/2
1
cups
tsp
tsp
tsp
tsp
cup
13.5 oz can
fresh tomatoes, diced

hot or mild curry powder
dried thyme
non-iodized salt
water
unsweetened coconut milk
Procedure
1 In a large saucepan, heat the oil over medium heat. Add the onion and carrots, cover, and cook until softened, 5 minutes.
2 Add the garlic, sweet potato, and crushed red pepper. Stir in the kidney beans, tomatoes, curry powder, thyme, allspice,
salt, and black pepper.
3 Stir in the water, cover, and simmer until the vegetables are tender, about 30 minutes. Stir in the coconut milk and
simmer, uncovered for 10 minutes to blend flavours and thicken the sauce. If a thicker sauce is desired, puree some of the
vegetables with an immerse blender (or cook longer on low heat). Serve immediately.
Page 149
Red Lentil Kitcheree

3 Tbs
oil
1 medium onion shaved or chopped
very finely
2 Tbs
grated ginger
6
each whole cloves, allspice
and peppercorns
2 pods
cardamom
3/5
3/5
2 2/3
1 1/2
cup
cup
cups
tsp
pinch
red lentils
rice (short grain or basmati)
boiling water
curry powder
mace
Procedure
1
2
3
4
5
Fry the onion gently in oil.

Add the spices and continue to fry.
Add the lentils and rice.
Finally, add the water, curry powder and mace.
Simmer 35-45 minutes or until lentils are done and rice is soft. Cover with cloth and let stand 20-30 minutes before
serving.
Page 150
Slow Cooker Beans

If you have a slow cooker, cooking your own beans is very easy. Chick peas are a bit more of an effort, but I cooked up a
batch of Romano beans, put them in the fridge and just tossed them with rice or pasta and added herbs for another quick
meal. You can also fry up with mushrooms for vegetables.
Procedure
1
2
3
4
5
Put romano beans in slow cooker unsoaked.

Cover with hot water.
Turn heat to "low" setting.
Cook for 3 1/2 to 4 1/2 hours.
Check after 3 hours to see if they are soft yet. The age of the beans will affect the cooking time, so there is no exact time.
Page 151
Beef
Page 152
Balsamic Steaks
1/2 lb
1
3
grape or cherry tomatoes,

halved if desired (1 pint)
Tbs extra-virgin olive oil
Pepper
Rib-eye steaks, at room
temperature
1/2 cup balsamic vinegar
1/2 tsp granulated sugar
2
cups baby arugula
4
Procedure
1
2
3
4
In serving bowl, combine tomatoes, lemon juice and 1 tablespoon oil. Toss.
Heat large cast-iron skillet over high 10 minutes.
Generously season steaks with No-Iodine salt and pepper.
Add remaining 2 tablespoons oil to hot skillet; add steaks. Cook until nicely browned and medium-rare, about 3 minutes
per side, depending on thickness.
5 Transfer steaks to cutting board. Cover loosely with foil; let stand 5 minutes.
6 Meanwhile, discard oil from skillet. Return skillet to medium-high heat. Add vinegar and sugar. (Pan will still be very
hot.) Cook 10 to 30 seconds, until sugar dissolves and liquid is warm.
7 To serve, toss arugula with tomato mixture. Divide over 4 plates. Add 1 steak to each plate. Drizzle each with balsamic
sauce.
Servings: 4
Page 153
Beef and Pepper Stir-Fry

8
oz inside-round marinating steak cut into thin strips
4
green onions, sliced
6
mushrooms, sliced
1
green pepper, sliced
1/2
red pepper, sliced
2
stalk celery, sliced
2
tsp canola (or other non-soy oil)
2
1
2
2
2
2
tsp
Tbs
Tbs
Tbs
tsp

grated ginger root
water
orange juice (fresh is best)
balsamic vinegar
cornstarch
Procedure
1 Prepare sauce in a small bowl: water, juice, vinegar and cornstarch.
2 Stir fry beef and remove from pan. Add oil and cook garlic, ginger and vegetables. Add back beef to pan. Pour sauce over
the meat and vegetables, cook 3 minutes until sauce is thick.
Servings: 4
Page 154
Burgers with Roasted Garlic and Rosemary

1
1 lb
whole bulb garlic

ground meat (beef, turkey,
chicken)
1
zucchini, ends trimmed and
coarsely grated
2 Tbs chopped fresh rosemary
1/2 tsp cracked black pepper

4
whole hamburger buns, split
4
tomato slices
4
lettuce leaves
4
red onion slices
Procedure
1
2
3
4
5
6
7
8
Preheat oven to 400 degrees F.

Wrap garlic in foil, place in oven and roast 45 minutes, until tender.
When cool enough to handle, peel away foil and squeeze cloves from papery skin.
Transfer to a large bowl and add ground meat, zucchini, rosemary and cracked pepper. Mix well to combine.
Shape mixture into 4 equal patties.
Preheat grill or broiler.
Grill or broil burgers (if broiling, use a baking sheet) 5 minutes per side for medium doneness.
Arrange burgers on buns and top with tomato, lettuce and onion.
Servings: 4
Page 155
Canadian Beef Marinade

1/4 cup cider vinegar
2
2
Tbs maple syrup
2
Tbs green onion, chopped
2 Tbs
1 Tbs
1 tsp
dash
canola or olive oil

Canadian Rye Whiskey
ground cloves
of ground pepper
Procedure
1 Pierce beef with fork. Cover meat with marinade and let sit in the fridge for at least 12 hours or overnight.
2 REMEMBER to discard marinade that has come into contact with uncooked meat.
Page 156
Chili
1
package Ground Beef, Chicken or

Turkey Cooked
4
Diced Tomatoes(unsalted)
or can of PC unsalted
Tomatoes (Drain First)
1
Diced Red Pepper
1
Diced Yellow Pepper
1
Diced Green Pepper
1/4 cup
Diced red Onions
1
clove garlic minced
1/3 cup sliced fresh mushrooms
1/4 cup corn kernels
1
Can Heinz unsalted Tomato
sauce
2
peeled and diced potatoes (this
kind of simulates the beans)
Extra Spicy Mrs. Dash to taste
Procedure
1 Combine all ingredients in a large pot (remember to precook the meat)
2 At medium heat bring to a simmer and stir. Lower heat to low/med stir occasionally for 1hr.
3 Great with Unsalted Tortillas, served over Basmati rice or on its own.
Author Notes
Recommendation for Unsalted Tortillas:
Brand name: Garden Fresh Gourmet - Kettle Style Unsalted Tortilla Chips. The UPC code is 6 47671 00010 8 Check your
local Fortinos or Loblaws to see if they have it.
Page 157
Flank Steak
1
1
2
1
lb
tsp
Tbs
Tbs
flank steak
lemon rind, grated
olive oil
fresh lemon juice
2
1/2 tsp oregano
dash pepper
Procedure
1 Marinade steak at least 1/2 hour. Grill 6 minutes per side (med) or broil 4-5 minutes per side (med).
Page 158
Spicy Hamburgers
1/4 cup finely chopped cilantro
2
cloves garlic, minced or pressed
2
green onions, finely chopped
1
tsp each: grated lemon zest, minced fresh ginger root
1/4
tsp chili flakes
1-1/2 lb (700 g) ground beef
Oil for grilling or frying
1
baguette, quartered, halved lengthwise
Procedure
1 In bowl, combine cilantro, garlic, onions, zest, ginger and chili flakes. Gently mix in beef. Form into 4 patties, each 3/4inch thick.
2 Lightly oil grill or skillet and heat over medium-high. Grill burgers to 71C (160F), about 6 minutes per side. Grill cut sides
of baguettes until golden.
Page 159
Stuffed Flank Steak

2
1
1
2
lb
Tbs
medium
cups
pinch
1
cup
flank steak
drippings or oil (canola, olive)
onion, minced
bread crumbs
crushed sage
stalk of celery, finely diced
apple juice

more Tbs of drippings
sliced onions
parsley
flour
1 cup boiling water
2
2
2 tsp
Procedure
1 Lay steak on board and pound it. Cook the minced onion in the one tbsp of drippings, add bread crumbs, seasonings,
celery, parsley and apple juice, then spread the mixture over the steak. Roll up like a jelly roll and tie with a string so that
it looks like a little body. Dredge the roll with flour and brown it round in the 2 Tbs of drippings. Cover with the sliced
onions, pour boiling water into the pan, cover tightly, and bake 350 F for 2 hours until meat is tender and brown. Can use
pan drippings to make gravy.
Page 160
Chicken and Turkey
Page 161
Acadian Chicken Stew with Dumplings

Chicken
chicken pieces, skin
removed
10 cups
of water
2 large
onions, chopped
2 Tbs
olive or canola oil
1 Tbs
flour
6 large
potatoes, peeled and cubed
2 medium carrots, peeled and sliced
3
lbs
1
1
Tbs summer savoury

tsp pepper
1
1
1/2
1/2
cup
Tbs
tsp
cup
Dumplings
flour
baking powder
cold water
Procedure
Chicken
1 In large pot simmer the chicken pieces in boiling water for 30 minutes.
2 Remove pieces, save the cooking water and let the chicken cool slightly. Saut onions in oil for one minute. Add the flour
to the onions and stir for another 1-2 minutes.
3 Remove the bones from the chicken and cut the meat into bite size pieces.
4 Put all remaining ingredients into the saved cooking water and simmer for another 30 minutes. Taste and adjust seasoning.
Dumplings
1 In a bowl mix flour, salt and baking powder. Gradually add cold water.
2 Drop the mixture into the stew, a spoonful at a time 7 minutes before the stew is ready to serve. Cover to steam.
Page 162
Bahamas Chicken
4
1/4
1
1/2
1
2
tsp
tsp
tsp
tsp
Tbs
chicken breasts
fresh ground black pepper
ground cinnamon
anise seed, crushed
vegetable oil
1/4
1
1/8
3/4
1/4
tsp
clove
tsp
cup
tsp
allspice, ground
garlic, minced
cloves, ground
pineapple juice, unsweetened
cayenne pepper, or to taste
Procedure
1 Combine spices. Rub over chicken breast. In a skillet, heat oil and garlic. Add chicken and brown on both sides. Reduce
heat. Add pineapple juice. Cover and simmer until done, about 35 minutes.
2 Hint: Try grilling the chicken breasts for added flavour.
Page 163
Baked Crispy Chicken Fingers

1 cup flour
1 cup oatmeal
3
egg whites, beaten
boneless and skinless chicken breasts

pepper
Procedure
1
2
3
4
Pre heat oven to 400 F

Make an assembly line: one dish with flour, a dish with the beaten egg whites and a third dish with the oats.
Slice chicken into inch wide strips.
Take a slice of chicken and dip into the flour shake-off excess. Dip into the egg whites and then finally roll in the oats.
Place on a baking sheet.
5 Bake for 15-20 minutes at 400 F until golden brown and completely baked.
Page 164
Baked Spice Chicken

1
tsp (5 mL) each ground cumin and

pinch cayenne pepper
coriander
8
chicken drumsticks or 4 chicken
1/2 tsp (2 mL) cinnamon
breasts (2 lb/1 kg)
1/2 tsp (2 mL) grated lemon rind
1/4 tsp (1 mL) each non-iodized salt and
pepper (optional)
Procedure
1 In large bowl, combine cumin, coriander, cinnamon, lemon rind, salt, pepper and cayenne. Add chicken; turn to coat.
2 Place chicken on foil-lined rimmed baking sheet; bake in 425F (220C) oven until juices run clear when chicken is
pierced and skin is browned and crispy, about 30 minutes.
Page 165
Bengali Chicken
1
2
1
4-6
1
1
Tbs
medium
inch
cloves
tsp
lb
oil
onions, chopped
piece of gingerroot, peeled and finely grated
garlic, minced
red chili (or to taste)
of chicken, cubed (may substitute other meat
like beef or pork)
cups
fresh vegetables ( green beans, carrots,

broccoli)
1/2
1/2
red pepper, chopped
2
medium tomatoes, chopped
Procedure
1 Cook onions in oil until soft. Add ginger, garlic and chili pepper and cook 2 minutes.
2 Increase heat and add chicken. After chicken has changed colour and is half-cooked approx 4 minutes), add vegetables and
cook covered for approximately 8 minutes until vegetables are cooked.
3 Add green and red pepper and tomatoes. Cook another 2 minutes until heated thru.
4 Serve over rice or other grain, or noodles.
Servings: 4
Page 166
Chicken with Cider-Sage Sauce

4
boneless/skinless chicken breasts
1/3 cup flour
1
Tbs chopped fresh parsley
1/2 cup apple cider or apple juice

1
tsp dried sage
1
tsp cider vinegar
Procedure
1 In plastic wrap, pound each chicken breast to 1/4 inch thick. Dip chicken in flour and parsley. Fry chicken approximately
4 minutes per side (or until done). Remove cooked chicken from skillet.
2 In skillet place apple cider (juice), sage and vinegar. Boil until reduced by one half - approximately 3 minutes. Pour over
cooked chicken.
Servings: 4
Page 167
Citrus Glazed Chicken Wings

cup cornstarch
2 tsp water
2
egg whites, slightly beaten
1 Tbs canola oil
2
lbs
cup
1/2 cup
chicken wings
fresh lime juice
fresh cup orange juice
sugar
Procedure
1 Combine cornstarch and water. Reserve 2 teaspoons.
2 In a separate bowl, beat egg whites slightly.
3 Dip chicken wings in egg whites, then in remaining cornstarch mixture. Lightly grease a large cooking sheet. Place wings
on pan in a single layer, meaty side down. Bake at 400 degrees until lightly browned on bottom about 30 minutes.
4 Turn wings and bake 20 minutes more to brown other side. In a saucepan, mix lime juice, orange juice and sugar. Bring to
a boil and stir in the reserved cornstarch and water. Boil several minutes, stirring constantly, until glaze thickens. Brush
glaze over chicken wings. Continue baking until glaze bubbles, about 5 minutes.
Page 168
Coconut Milk Slow Cooker Curry

1
1
can (13.5 oz) coconut milk (make sure it's LID-safe)

can
chickpeas, PC blue menu no salt, drained
and rinsed
4-6
frozen skinless, boneless chicken thighs
( I used fresh. Or you could omit them
for a veggie version, maybe add some
lentils)
1
Tbs
tomato paste (make sure no salt)
2
Tbs
curry powder (make sure no salt)
1
tsp
ground coriander
1
tsp
1
inch
1
2 or 3 cloves
2
2
2
ground cumin
peeled and grated ginger
yellow onion. chopped
smashed and chopped garlic
red peppers, seeded and chopped
small eggplants, peeled if you want (I didnt too much work)
sweet potato, peeled and chopped
Procedure
1 Assemble all of your spices, coconut milk, and tomato paste. Combine the sauce ingredients in the bottom of your
crockpot. The sauce will be a lovely yellow.
2 Add the chicken, flipping it over a few times to coat it nicely. Pour in the chickpeas.
3 Wash and chop all of the vegetables, and then add to the Crock-Pot. Don't worry about stirring them in the sauce. Let them
sit on top of the chicken and steam away.
4 Cover and cook on low for 7-9 hours, or on high for 4-6. I cooked ours for 5 hours on high and it was perfect. Veggies
were cooked and chicken was perfect.
5 Stir carefully to mix flavours. If you stir too rough, the sweet potato will fall apart.
6 Serve over rice; I used brown.
7 It makes a lot and is even better the next day.
Page 169
Easy Herb Baked Chicken

1/2
1/4
1
2
2
1
1
cup
cup
tsp
tsp
tsp
tsp
tsp
SEASONED FLOUR
whole wheat flour
cornmeal
black pepper
basil
thyme
oregano
tarragon
1
1
tsp
tsp
paprika
mustard powder
CHICKEN
4
skinless chicken drumsticks
4
skinless chicken thighs
4
Tbs herb-seasoned flour
3/4 cup water
Procedure
SEASONED FLOUR
1 Combine all ingredients in a jar with a lid. Cover and shake.
2 Store extra in the freezer.
CHICKEN
1 Remove skin from chicken and trim any excess fat.
2 Place chicken pieces on a plate and sprinkle with herb seasoned flour. Roll in the seasoned flour to coat top and bottom of
pieces.
3 Arrange breaded chicken pieces in a shallow baking dish that has been lightly coated with oil. Pour warm water down side
of pan, not directly on chicken.
4 Bake uncovered in a 375F (190C) oven for 45 minutes or until chicken is no longer pink inside and nicely browned.
Baste occasionally with liquid in pan to brown top of chicken. Add more water if there's not enough liquid in pan for
basting.
Page 170
Gingered Chicken Breast

1
1 1/2 tsp finely grated fresh ginger
1/2
tsp freshly ground black pepper
2 cloves garlic
4
boneless, skinless chicken breast halves
Procedure
1 Combine the lemon juice, ginger, pepper, and garlic in a small bowl. Place the chicken breasts in a deep bowl. Pour the
ginger mixture over the breasts, turning once to coat both sides. Cover, and refrigerate for 30 minutes to 2 hours.
2 Spray a large non-stick skillet with cooking spray. Heat the skillet on medium-high until hot. Add the chicken. Cook,
turning once, until cooked, about 8 minutes.
Page 171
Lemon Chicken Stir-Fry

1
1/4
1
3
1/2
Tbs
cup
tsp
tsp
cup
lemon zest
fresh lemon juice
sugar
cornstarch
broth Note: there is a LID
vegetable broth recipe under
SOUPS.
2
3
2
Tbs
sherry (optional)
chicken breasts, sliced
cups sliced mushrooms (various
types: button, cremeni, shitake,
oyster)
1
red pepper, sliced
1/4 cup green onions, cut on the
diagonal
Procedure
1 Slice chicken and marinate in 1 tsp of sherry for at least half an hour.
2 Put zest of lemon aside. Obtain 1/4 cup of lemon juice (approx one small lemon) and add sugar and 3 tsp cornstarch. Stir
well and then add to 1/2 cup broth and sherry.
3 Stir-fry chicken until cooked and remove from pan. Stir-fry mushrooms & peppers. Add back cooked chicken and lemon
sauce. Simmer 3 minutes until sauce is thickened. Just before serving, garnish with green onion.
Page 172
Lemon Dill Chicken in a Pouch

This is a perfect dish for one person or for a crowd. For a large quantity, multiply all ingredients. Easy and versatile! Cold
leftovers are delicious thinly sliced and served on a crusty roll or in a salad.
1
boneless, skinless chicken breast, trimmed of fat (1/4

lb/125 g)
Windsor Coarse Salt, if desired
Freshly ground pepper, to taste
Paprika, to taste
1
tsp fresh dill, minced (or 1/2 tsp. dried)
1/2 tsp olive or canola oil
1-2 Tbs fresh lemon juice
Procedure
1 Place chicken in a bowl and sprinkle it with seasonings. Rub with dill, oil and lemon juice. Let marinate for 30 minutes at
room temperature, or cover and refrigerate up to 24 hours.
2 Cut a large square of foil or parchment paper. Place chicken on the foil and drizzle lightly with the marinade. Seal package
by crimping edges closed. (If preparing several portions, make individual packages.) Place on a baking sheet and bake in a
preheated 400F oven for 20 to 25 minutes. (Use a toaster oven for 1 or 2 portions.) To serve, place pouch on a serving
plate and cut open at the table.
3 Best served immediately, but if you make a large quantity, leftovers can be reheated. Cooked chicken might be too dry if
frozen. (Read Time-Saving Secret, below.)
Servings: 1
Author Notes
Perfect with steamed rice and broccoli florets or a garden salad.
Time-Saving Secret! Combine chicken with seasonings, dill, oil and lemon juice in an airtight container. Freeze for up to 1
month. Thaw overnight in the fridge, or use the microwave. (One piece of chicken takes 2 to 3 minutes on DEFROST.) Cook
immediately as directed in Step 2.
Forget-about-the-Pouch Version: Place marinated breasts on a lightly greased baking sheet. Bake uncovered at 400F for 20
minutes.
Grilled or Broiled Lemon Chicken: Preheat grill or broiler. Prepare chicken as directed in Step 1. Remove chicken from
marinade and pat dry. Grill or broil over medium-high heat, allowing 5 to 6 minutes per side. Baste often with marinade. Do
not overcook or chicken will be dry.
Microwave Method: In Step 2, wrap marinated chicken breasts in parchment paper. Cook 3 minutes on HIGH for 1 single
breast, 4 to 41/2 minutes for 2 single breasts, and 6 to 7 minutes for 4 single breasts (1 to 11/4 pounds).When done, chicken
juices should run clear.
Chicken & Vegetables in a Pouch: Prepare Lemon Dill Chicken as directed, but before sealing package(s), top chicken with
one of the following veggie combinations: broccoli and/or cauliflower florets; chopped green, red and/or yellow peppers;
julienned zucchini, carrots and/or green onions. Sprinkle with a little marinade or white wine. Bake or microwave as directed.
If microwaving, add an extra minute or two for the veggies.
Salsa Chicken in a Pouch: Prepare Lemon Dill Chicken as directed, topping each chicken breast with 2 or 3 tablespoons
homemade salsa. Wrap in parchment; bake or microwave as directed.
Page 173
Maple Baked Chicken

chicken breasts bone in (or 1 fryer chicken, cut
into pieces)
cup all purpose flour (optional - pinch of black pepper
and non-iodized salt )
2 Tbs oil (LID friendly like olive oil or canola)
cup pure maple syrup
4
tsp
tsp
tsp
dried savoury
dried thyme
dried sage
onion, sliced
cup water
Procedure
1 Dredge chicken pieces in flour seasoned with salt and pepper to taste. In a heavy, flameproof casserole, heat oil and brown
chicken pieces.
2 Pour maple syrup over chicken. Sprinkle with savory, thyme and sage.
3 Arrange onion slices on top of chicken pieces. Pour water into the bottom of the casserole. Bake, uncovered in 350F oven
for 50 to 60 minutes or until tender, basting occasionally with pan juices.
Servings: 4
Page 174
Nasi Goreng
8 oz
(250 g) Boneless skinless chicken

breasts or pork
1 Tbs (15 mL) Vegetable oil
2
Leeks (white and 2 light green
parts only), chopped
1
Onion, chopped
2
Cloves garlic, minced
2
Fresh red chillis minced with one
tsp sugar and 1 tbsp white wine
vinegar
OR 1-1/2 tsp (7 mL) Sambal

oelek if you can find it without
salt or sodium
1/2 cup (125 mL) Chopped sweet red
pepper
3
cups (750 mL) Cooked rice
1/2 cup (125 mL) cooked peas or green
beans
1/2 cup
1/4 cup
Garnish:
(125 mL) Chopped cucumber
(50 mL) Roasted peanuts
Procedure
1 Cut chicken into 1/4-inch (5 mm) thick strips; set aside. In wok or large skillet, heat oil over medium-high heat; cook
leeks, onion, garlic and chillies or sambal oelek, stirring, for 3 minutes or until softened. Add chicken and red pepper;
cook, stirring, for about 4 minutes or until chicken is no longer pink inside. Stir in rice and peas; cook until heated through.
Transfer to over-proof casserole dish. (Dish can be covered and refrigerated for up to 24
2 hours; reheat in 350F/180C oven for about 20 minutes or until heated through).
3 Garnish: Serve cucumbers and peanuts in individual small bowls for guests to sprinkle over each serving.
Servings: 8
Page 175
Orange Glazed Chicken Breasts

2
boneless, skinless chicken breasts
1 tsp olive oil
3
garlic cloves thinly sliced
1/2 cup orange juice (fresh squeezed is

best)
1
tsp fresh thyme leaves or 1/2 tsp
dry
Procedure
1 Heat olive oil in a non-stick pan. Add the garlic and cook until softened but not brown (a few seconds). Place the chicken
on top of the garlic and cook about 4 minutes. Turn the chicken over and add the orange juice and thyme. Cook until the
chicken is cooked through and the orange juice is slightly reduced, approximately another 10 minutes. Remove the chicken
from the pan and place on a cutting board. Reduce the orange juice more at this time, if necessary. Slice chicken into thin
strips. Pour sauce over chicken.
2 Garnish with chopped green onions or chopped nuts if desired. Serve immediately.
Page 176
Roasted Chicken with Apples and Onions

1
2
6- to 7-pound roasting chicken

Tbs
chopped fresh
rosemary, or 2
teaspoons dried
2
Tbs
chopped fresh thyme,
or 2 teaspoons dried
1/2 tsp
salt
1/4 tsp
4
ground black pepper

McIntosh apples, cored and
cut into thick slices but not
peeled
2
small red onions, cut into 2-inch
pieces
1/2 cup chicken broth OR apple juice
OR water
Procedure
1 Preheat oven to 450 F. Rinse chicken inside and out and pat dry. Coat with rosemary, thyme, salt and pepper. Transfer to
a shallow roasting pan and surround with apples and onions, covering the bottom of the pan. Pour broth over apples and
onions. Insert a meat thermometer deep into the thickest part of the thigh next to the body, not touching the bone.
2 Place chicken in oven and immediately reduce temperature to 325 F. Roast 20 minutes per pound, or until thermometer
reads 180185 F, basting every 30 minutes after the first 30 minutes of cooking. Let chicken stand 10 minutes before
carving.
Page 177
Sweet-and-Sour Chicken
8
small chicken thighs with skin and bone (2 1/2

to 2 3/4 lb total), trimmed of excess fat
2
tsp
1 1/4 tsp
paprika
3/4
tsp
cinnamon
1/2
tsp
black pepper
1 1/2 Tbs olive oil
1
large onion, halved lengthwise, then cut lengthwise
into1/4-inch-wide strips
lb
2
1/2
1/4
2
1
1
Tbs
cup
cup
Tbs
Tbs
Tbs
carrots (6 medium), cut diagonally into 1-inch

pieces
minced garlic
water
fresh lemon juice
mild honey
finely chopped fresh flat-leaf parsley
finely chopped fresh cilantro
Procedure
1 Pat chicken dry. Stir paprika, cinnamon, pepper and optional non-iodized salt, and rub onto chicken.
2 Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then brown chicken in 2 batches,
turning over once, about 10 minutes per batch. Transfer chicken as browned to a plate.
3 Discard all but 3 tablespoons fat from skillet, then add onion and carrots. Sprinkle with remaining 1/2 teaspoon salt and
pepper to taste and cook over moderate heat, stirring occasionally, until onion is softened and beginning to brown, 8 to 10
minutes. Add garlic and cook, stirring occasionally, 1 minute.
4 Return chicken, skin sides up, to skillet, nestling it into vegetables. Stir together water, lemon juice, and honey until
blended and add to skillet, then cook over moderately low heat, covered, until chicken is cooked through and carrots are
tender, 25 to 30 minutes. If necessary, skim fat from sauce, then add salt to taste. Sprinkle with herbs just before serving.
Servings: 4
Page 178
Tahini Chicken Salad

This is a light summer salad. Keep in mind that tahini can turn rancid rather quickly (even in unopened cans, in our
experience). Be sure to buy it from a place with a high turnover, such as a Middle Eastern market or a natural foods store.
Note: Read the Tahini jar label to make sure there is no-salt added. Most organic brands do not add salt.
6
chicken breast halves with skin and bones (4 to 4

1/2 lb total)
2
Tbs extra-virgin olive oil
1/2 tsp black pepper
2/3 cup well-stirred no-salt tahini (Middle Eastern sesame
paste)
1/2 cup water
1/2
4
1/2
1/2
1
1/4
cup
cloves
tsp
lb
cup
fresh lemon juice

garlic, chopped
sugar
sugar snap peas, trimmed
red bell pepper, cut into 1/4-inch-thick strips
sesame seeds, toasted
Procedure
1
2
3
4
Put oven rack in middle position and preheat oven to 400F.

Rub chicken with oil in a shallow baking pan (1 inch deep). Roast chicken until just cooked through, 40 to 45 minutes.
While chicken roasts, blend tahini, water, lemon juice, garlic, and sugar in a blender until smooth.
Blanch sugar snaps in a 2-quart saucepan of boiling water 1 minute, then drain in a colander. Rinse under cold running
water to stop cooking and drain well.
5 When chicken is cool enough to handle, remove skin and discard. Remove meat from bones in large pieces, discarding
bones, then pull meat into 1/3-inch-wide strips and transfer to a large bowl. Add sugar snaps, bell pepper, and dressing and
toss to coat. Sprinkle with sesame seeds.
Page 179
Tarragon-lime Chicken
4
boneless chicken breasts
2
Tbs lime rind, grated
1/4 cup fresh lime juice
2
Tbs non-soy oil (e.g. canola or olive oil)
2
tsp
1
clove
1/2 tsp
dash
dried tarragon ( or 2 tbsp fresh)

garlic, minced
coriander
pepper
Procedure
1 In a glass baking dish whisk the lime rind, lime juice, oil, tarragon, garlic, coriander and pepper. Add the chicken and turn
to coat. Cover and put in fridge for at least an hour, turning occasionally.
2 Discard marinade.
3 Bake marinated chicken 350F for 25 minutes - or until done or grill approx 6 minutes per side.
Servings: 4
Page 180
Tex-mex Chicken
4
boneless skinless chicken breasts
1
tsp each dried oregano, chili powder and ground cumin
1/4 tsp cinnamon
pinch cayenne pepper

tsp
non-iodize salt - optional
Procedure
1 In small bowl, stir together oregano, chili powder, cumin, cinnamon and cayenne; sprinkle over and pat into both sides of
chicken.
2 Place on greased grill over medium heat; grill until chicken feels springy when touched and juices run clear when chicken
is pierced, 5 to 6 minutes per side.
3 Serve with Spicy Peach and Plum Salsa (in the LID recipe index under dips & salsas) spooned over chicken.
Page 181
Turkey & Black Bean Salsa Tortilla Roll-up

1
10" white corn tortilla ++ (or

whole wheat, if you can find
them without salt)
1
Tbs cooked black beans
1/4
large vine ripened tomato,
seeded and chopped
1/2
pickled jalapeno (or fresh, if
you can't find them without
salt),seeded and chopped (wear
rubber gloves)
1
tsp fresh lime juice
pinch chili powder

slice ripe California avocado (~1/8
of the avocado)
chopped onion (optional)
non-iodized salt
2
oz
thinly sliced roast turkey
breast (if you're buying it
premade, double check
ingredients)
1/4 cup
packed fresh coriander sprigs,
washed well, spun dry, and
chopped coarse
1
Procedure
1 In a bowl stir together black beans, jalapenos, 1/2 teaspoon lime juice, chili powder, and salt to taste.
2 With the back of a fork, mash avocado until smooth, and blend with remaining 1/2 teaspoon lime juice.
3 Spread avocado mixture evenly on tortilla and arrange turkey across tortilla just below middle. Top turkey with salsa,
coriander and onion if desired, and roll up tortilla tightly, leaving ends open.
4 Halve tortilla diagonally with a serrated knife.
5 ++ I find that corn tortillas are sometimes a bit thick for a rollup sandwich; this is easily remedied by flattening it with a
rolling pin
Author Notes
NOTE: This recipe is intended only as a starting point; ingredients & measurements are flexible, to be altered according to
your own taste.
Page 182
Turkey Breast with Apple Stuffing

1
5-lb
(2.5 kg) boneless turkey

breast, skinned [the butcher
can do this for you if you
prefer]
non-iodized salt and pepper
(optional
3/4 cup apple juice or apple cider
2
Tbs dry white wine
1
Tbs curry powder
1
small onion, minced
1
stalk celery, chopped
1
Tbs oil (olive or canola)
2
tart apples, peeled and diced
2
slices bread, crumbled
3/4 tsp
poultry seasoning
1
1
1
cup
Tbs
tsp
Sauce:
chicken broth
cornstarch
ground ginger
Garnish:
spinach leaves or salad greens
apple slices
Procedure
1 Trim fat from turkey and discard. Flatten with meat mallet to an even thickness. If desired, sprinkle with non-iodized salt
and pepper.
2 Combine apple juice, wine and curry powder. Reserve 1/2 cup to use for making sauce.
3 Saut onion and celery in oil until softened (approximately 5 minutes). Stir in 1/4 cup apple juice mixture, apple,
breadcrumbs and poultry seasoning. Spread down centre of turkey breast to within 2 inches of sides. Roll up like a
jellyroll, starting with short side. Tie at 2 inch intervals with heavy string. Place seam side down on rack in shallow
roasting pan. Brush with 2 Tbs apple juice mixture. Roast, basting occasionally, in 325F (160C) oven 1 1/2 hr or until
meat thermometer registers 185F (85C).
4 For the Sauce: Combine reserved apple juice mixture, chicken broth, cornstarch and ginger; bring to a low simmer. Reduce
heat and cook, stirring constantly, until thickened and smooth. Remove string from turkey and let stand 10 minutes before
slicing. Line serving platter with spinach or greens. Garnish with apple slices. Serve sauce over turkey slices or on the side.
Servings: 8
Page 183
Pork
Page 184
Country Ribs
3
1
1/2
1/4
3
lbs
cup
cup
cup
country-style pork ribs

pure maple syrup
applesauce
no salt ketchup or 1 medium
tomato pureed
Tbs lemon juice
2
1/4
1/4
1/4
1/4
cloves
tsp
tsp
tsp
tsp
garlic, minced
salt
pepper
paprika
ground cinnamon
Procedure
1 Place ribs in dutch oven cover with water and bring to a boil reduce heat and simmer for 10 minutes drain.
2 Place ribs in greased 13x9x2 inch baking dish combine remaining ingredients and pour 1/2 of it over the ribs, Bake
uncovered at 325 for 1-1/2 hours or until the meat is tender, basting often with the remaining sauce.
Page 185
Herbed Pork Chops

4
pork loin chops (make sure no salt 2 Tbs olive oil

added during packaging)
1 tsp each of dried thyme and oregano
2 Tbs fresh parsley
dash pepper
Procedure
1 Rub oil/herb mixture into chops. Grill or broil 8-10 minutes or until done.
Page 186
Lemon Grilled Pork (Chicken or Steak)

1/2
4
6
1/2
cup
Tbs
cloves
tsp
lemon juice
canola oil
finely chopped garlic
dried oregano
1 tsp non-iodized salt (optional)

1 tsp black pepper
6
4 oz boneless pork loin chops.
Procedure
1 In a small bowl combine all marinade ingredients and mix well. Save half of the marinade in a small bowl in fridge.
2 Place pork in plastic bag or a non-metal bowl. Pour remaining half of the marinade mixture over pork. Seal bag or cover
bowl. Marinate overnight in refrigerator, turning pork several times.
3 Remove pork from marinade; discard used marinade that has come in contact with the raw meat. Grill pork until cooked
throughout using reserved marinade from the fridge.
Page 187
Peanut-Orange Pork Tenderloin

1/2 cup orange marmalade [read label to make sure it is ok
for LID]
1/4 cup orange juice
2
Tbs peanut butter
2
tsp dry mustard
1
1
1/2
1
tsp
tsp
tsp
lb
ground cumin
olive oil
chilli flakes
pork tenderloin, trimmed of fat
Procedure
1 Process first 7 ingredients in a food processor until smooth. Pour of sauce into a shallow dish. Add pork; turn to coat.
Refrigerate 1 hour. Preheat oven to 400F. Place pork on a foil-lined baking sheet; roast 10 minutes a side. In a saucepan
lightly simmer remaining 1/2 marinade for 3 minutes. Slice pork in thin slices. Serve with warm peanut-orange sauce.
Page 188
Spiced Pork Chops

1
1 1/2
6
2
Tbs
tsp
whole
tsp
whole coriander seeds

whole peppercorns
cloves
sugar
4 cloves garlic, thinly sliced

4
pork chops (1 inch thick)
oil
Procedure
1 Coarsely crush spices with sugar. Put half of the sliced garlic and half the ground spices in the bottom of a pan. Lay meat
on top. Put remaining half of the sliced garlic and sugar/spice mixture on top. Let sit in the fridge overnight.
2 Pre-heat oven to 350 F. Rinse and dry the pork chops. Fry pork chops in hot skillet until browned on each side. Put in
oven to finish cooking - approximately 10-12 minutes - until thoroughly cooked.
Page 189
Vegetables, Pastas & Grains

Table of Contents
Grains .................................................................................................................................................. 192
Seasoned Rice............................................................................................................................................................ 193
Tabouli (Bulgur Salad) .............................................................................................................................................. 194
Whole-Grain Salad .................................................................................................................................................... 195
Pasta ..................................................................................................................................................... 196

Couscous & Mushroom Casserole ............................................................................................................................ 197
Easy Italian Meat Sauce ............................................................................................................................................ 198
Orzo Salad with Fresh Apricots, Pistachios and Ginger Oil ...................................................................................... 199
Pasta with Roasted Veggies ....................................................................................................................................... 200
Spicy Lemon Pepper Pasta with Broccoli ................................................................................................................. 201
Salads ................................................................................................................................................... 202

Asparagus Orange Salad ............................................................................................................................................ 203
Carrot Slaw ................................................................................................................................................................ 204
Crunchy Celery Salad ................................................................................................................................................ 205
Cucumber and Red Onion Salad ............................................................................................................................... 206
Easy Tomato Salad .................................................................................................................................................... 207
Fruit Salad with Orange-Honey Vinaigrette .............................................................................................................. 208
Greek Salad ............................................................................................................................................................... 209
Green Apple and Walnut Salad ................................................................................................................................. 210
Indonesian Salad ........................................................................................................................................................ 211
Israeli Salad ............................................................................................................................................................... 212
Italian Tomato and Bread Salad ................................................................................................................................ 213
Mango Tomato Salad ................................................................................................................................................ 214
Mennonite Corn Salad ............................................................................................................................................... 215
Potato Salad ............................................................................................................................................................... 216
Rainbow Tabbouleh Salad ......................................................................................................................................... 217
South Seas Rice Salad ............................................................................................................................................. 218
Spinach-Pear Salad .................................................................................................................................................... 219
Tomato and Cilantro Salad ........................................................................................................................................ 220
Walnut Salad ............................................................................................................................................................. 221
Wild Rice Salad ......................................................................................................................................................... 222
Vegetables ............................................................................................................................................ 223

BBQ Vegetables ........................................................................................................................................................ 224
Carrots Different Ways .............................................................................................................................................. 225
Fresh Tomato Cocktail .............................................................................................................................................. 226
Gingered Baby Carrots .............................................................................................................................................. 227
Glazed Parsnips, Carrots and Pecans ......................................................................................................................... 228
Golden Roast Potatoes ............................................................................................................................................... 229
Green Beans with Toasted Pine Nuts ........................................................................................................................ 230
Homemade Potato Chips ........................................................................................................................................... 231
Italian Vegetable Stew ............................................................................................................................................... 232
Maple Roasted Squash .............................................................................................................................................. 233
Marinated Portobello Mushrooms with Roasted Pepper Vinaigrette ........................................................................ 234
Oven Roasted Potato Fries ........................................................................................................................................ 235
Pepper Stir-Fry .......................................................................................................................................................... 236
Pumpkin Curry .......................................................................................................................................................... 237
Roasted Root Vegetables ........................................................................................................................................... 238
Page 190
Simple & Good Ratatouille (Mediterranean Vegetable Stew) .................................................................................. 239

Slow Roasted Tomatoes ............................................................................................................................................ 240
Sugar Snap Peas with Almonds ................................................................................................................................. 241
Thai Lettuce Rolls with Peanut Sauce ....................................................................................................................... 242
Tomatoes With Lemon Tahini ................................................................................................................................... 243
Vegetarian Harvest Oven Stir-fry .............................................................................................................................. 244
Page 191
Grains
Page 192
Seasoned Rice
1/2 cup rice (white, jasmine, brown etc)
1
cup water (or stock)
1 tsp any favourite spice or seasoning
Procedure
1 Rinse rice.
2 Add spice to water or stock.
3 Bring to boil, turn down to a simmer & cook until done. (20-30 minutes depending upon type of rice used
Page 193
Tabouli (Bulgur Salad)

1/2
1/2
3
3
2
1
2
cup
cup
Tbs
Tbs
cloves
Tbs
Tbs
bulgur wheat
boiling water
olive oil
lemon juice
garlic, minced
fresh mint (1 tsp dried)
fresh dill ( 2 tsp dried)
1/4 cup
1
stalk
1
small
minced red onion

celery, chopped
pepper, (any colour)
chopped
1
medium tomato, diced
1/4 cup
chopped nuts (walnut,
almond, hazelnut)
(optional)
Procedure
1
2
3
4
Pour the boiling water over the bulgur & let sit for half an hour.
Prepare the dressing: oil, lemon juice, garlic, spices.
Chop the vegetables.
Mix everything together, except the nuts. Just before serving, top the salad with the chopped nuts.
Servings: 4
Page 194
Whole-Grain Salad
Try something different and take your salad to the next level by combining fruits, vegetables and whole grains in one hearty
dish. According to AICR experts, eating more plant foods, which are rich in fiber, vitamins, minerals and phytochemicals,
offers cancer-protective benefits. If you have some extra time, make this salad a day ahead to allow the flavors to develop.
1/2
1/2
1/4 cup
yellow bell pepper, cut in bite-size pieces

non-iodized salt (optional) and freshly ground black
pepper, to taste
tomato, seeded, cut into bite-size pieces (optional)
Juice of 1 lime
chopped radish (may substitute with sliced water
chestnuts)
2 Tbs extra virgin olive oil
1/4 cup chopped scallions
2 Tbs finely chopped (or 2 tsp. dried) chives or flat-leaf
parsley
1/4 cup finely chopped fruit (apricots, raisins, dates or
cherries)
2 Tbs finely chopped (or 2 tsp. dried) mint or cilantro
2
Tbs toasted pine nuts (or chopped almonds or walnuts)
3
cups cooked (and cooled) brown rice * May substitute
couscous, bulgur or quinoa.
Procedure
1 In a large bowl place bell pepper, tomato, radish, scallions, fruit, nuts. Mix lightly with fork. Season to taste with LID salt
and pepper.
2 Fluff cooled grain with a fork and season to taste with LID salt and pepper. Add to the bowl of salad ingredients, mixing it
in lightly with fork.
3 Pour lime juice, oil and herbs into a small container with a tight-fitting lid. Cover and shake well until combined. Drizzle
over the salad and mix lightly with a fork. Serve or refrigerate, covered, up to 2 days.
Page 195
Pasta
Page 196
Couscous & Mushroom Casserole

Learn Event on May 29, 2010.
Many people think that couscous is a grain, but it is actually pasta made from hard durum wheat. The bran and germ are
stripped from the wheat berry, then the endosperm (semolina) is ground, steamed and dried to form tiny grains. There is also
a delicious whole-wheat couscous available, with its natural bran layers intact.
1 cup
2 cups
couscous
water, chicken or vegetable broth (salt-free or
homemade)
6
green onions, chopped
1
red &/or green pepper, chopped
3 cloves garlic, minced
2 tsp
olive or canola oil
1
1
cup mushrooms, sliced

cup cooked chickpeas or black-eyed peas, drained &
well-rinsed
1
medium carrot, grated
1/2 tsp dried basil
2
Tbs minced fresh dill (or 1 tsp. dried)
Procedure
Microwave Method:
1 Combine couscous and water or broth in a 2-quart microsafe casserole and let stand. (Water will be absorbed by the
couscous.) Combine green onions, peppers, garlic and oil in a microsafe bowl. Microwave uncovered on HIGH 3 to 4
minutes, until softened. Stir in mushrooms and cook 2 minutes longer. Add to couscous along with chickpeas, carrot and
seasonings. Microwave covered on HIGH for 5 minutes, or until remaining liquid is absorbed. Fluff with a fork to separate
the grains. Adjust seasonings to taste.
Conventional Method:
1 In a large saucepan or skillet, saut green onions, peppers and garlic in oil until softened. Add mushrooms and saut 3 to 4
minutes longer. Add water or broth and bring to a boil. Stir in couscous along with remaining ingredients. Bring back to a
boil, cover and simmer until all the liquid is absorbed, about 5 to 10 minutes. Fluff with a fork to separate the grains.
Adjust seasonings to taste. (If mixture seems dry, add a little extra liquid.)
2 Freezes and/or reheats well.
Yield: 6 servings of approximately 3/4 cup each
Author Notes
Couscous Middle-Eastern Style: Omit basil and dill. Replace with 1/2 teaspoon each of ground cumin, ginger and
cinnamon. If desired, cook 1/4 cup currants or raisins along with the couscous. For a delicious, crunchy texture, stir 1/4 cup
toasted pine nuts into couscous just before serving.
Couscous American-Style: Cook 1/3 cup dried cranberries (craisins) along with couscous. Stir 1/4 cup toasted, chopped
pecans into cooked couscous just before serving.
Couscous Italian-Style: Add 1 cup diced zucchini and 1 cup canned diced salt-free tomatoes (with juice) to sauted
vegetables. Cook 5 minutes longer. Stir in couscous along with remaining ingredients. Omit dill and add 2 tablespoons fresh
minced basil. (Chickpeas can be omitted, if desired.)
Page 197
Easy Italian Meat Sauce

3
Tbs olive or canola oil
1
carrot, grated (about 1/2 cup)
1
onion, chopped
3
garlic cloves, chopped
3/4 lb ground beef
1
can (28 oz) whole tomatoes, NO salt
1/2
1
1/2
1/4
1
cup vegetable broth or water

dried bay leaf
tsp dried thyme
tsp ground nutmeg
lb fettuccine, (NO salt, eggs or dairy in pasta)
Procedure
1 Heat oil in a large saucepan over medium heat. Stir in carrot, onion, and garlic. Add ground beef, and cook until it turns
from pink to brown, about 5 minutes.
2 Add tomatoes and their liquid, crushing them with the back of a large spoon. Stir in broth, bay leaf, thyme, and nutmeg.
Simmer 20 minutes.
3 Meanwhile, in a large pot of boiling salted water, cook fettuccine until al dente according to package instructions, about 12
minutes. Reserve about 1/2 cup of the cooking water; drain fettuccine, and return to the warm pot. Add meat sauce, and
toss. Add pasta water as needed if the sauce seems dry.
4 ***Note: Reserve some of the pasta cooking water, and add a little to the sauce if it seems too thick. The water is ideal for
adjusting the consistency of the sauce, and the starch in the water helps the sauce adhere to the pasta.
Page 198
Orzo Salad with Fresh Apricots, Pistachios and Ginger Oil

8
1
1
1/4
1/3
oz
cup
tsp
tsp
cup
(a scant 1-1/3 cups) orzo

fresh apricots (about 4), peeled and diced +
chopped fresh coriander (cilantro)
ground coriander
thinly sliced scallions
1/3 cup sliced toasted almonds

4
Tbs ginger oil ++
squeeze of half lemon
non-iodized salt and freshly ground pepper
Procedure
1
2
3
4
5
Bring a medium-size pot of lightly salted water to a boil over high heat.
Add orzo and cook about 10 minutes or until al dente. Drain immediately and rinse with cold water.
Place the orzo in a bowl and combine with the fresh apricots, fresh and ground coriander, scallions and almonds.
Toss with 4 to 5 tablespoons of the ginger oil, until the pasta is just moist.
Season with salt and pepper.
Author Notes
+ you can substitute 4 ounces of julienned dried apricots,
or throw caution to the wind and try another fresh fruit
++ you can substitute olive oil, or make your own flavored oil by chopping
about an inch of fresh ginger (or to taste) and letting it steep in a small amount of oil overnight.
Page 199
Pasta with Roasted Veggies

1 cup
1
1
3 cups
dried no egg, no salt pasta

medium green pepper (bite-sized chunks)
medium red pepper (bite-sized chunks)
of mushrooms, cleaned
10
cloves of garlic, chopped
1/4 cup olive oil
2
tsp fresh rosemary (1 tsp dried)
2
Tbs wine vinegar, or balsamic vinegar
Procedure
1
2
3
4
5
Cook the pasta

Toss cut vegetables with oil and rosemary.
Broil in the oven 10-12 minutes until light brown.
Toss broiled vegetables, pasta and vinegar.
Serve warm or room temperature.
Page 200
Spicy Lemon Pepper Pasta with Broccoli

1
cup cooked fettuccini, spaghetti or other pasta that

contains no salt, no egg yolk, no dairy [e.g. NoYolks Brand of Pasta]
2
tsp olive or canola oil
1 1/2 cup fresh broccoli florets
1/4
cup slow roasted tomatoes (recipe below or just use
slices of fresh tomato)
1/2 tsp hot red pepper flakes

1
tsp fresh lemon juice, or more to taste
black pepper, to taste
lemon zest, optional
Procedure
1 While the pasta is cooking, chop the broccoli in to small pieces (size of a quarter). Slice the roasted tomatoes into slivers.
2 When pasta is nearly finished cooking, heat skillet over medium-heat. Add oil and broccoli and toss to coat, adding more
oil a little at a time if needed. Add 1 Tbs water and cover. After 1-2 minutes, add tomatoes and pepper flakes. Let cook
undisturbed for another two minutes, then toss.
3 Drain pasta very well and add to the skillet. Add lemon juice, black pepper and taste, adjusting if necessary. Garnish with
lemon zest if desired.
Servings: 1
Page 201
Salads
Page 202
Asparagus Orange Salad

4
-1
2
Tbs
tsp
Tbs
tsp
clove
Dressing
olive or canola oil
chilli flakes
fresh lemon juice
lemon zest
garlic, minced - optional
Salad
1
lb asparagus
1
orange
1/3 cup walnuts
Procedure
1 If you want to dry-roast and sugar the walnuts, place the nuts in a non-stick pan. Roast on medium heat until they start to
become lightly browned. Keep stirring with a wooden spoon. Add 2 tsp sugar and stir until melted. Remove from heat &
cool.
2 In a small bowl, combine dressing ingredients; mix well.
3 Trim asparagus; cut spears diagonally into 1 1/2 inch pieces. Steam using a steamer. Alternatively you can blanch
asparagus in boiling water - 1-2 minutes. Drain, rinse with cold water, and drain again. Pat dry with paper towels. Chill
until ready to serve.
4 Segment orange by cutting away the peel and white pith; cut and lift out segments.
5 Just before serving, pour dressing over asparagus and stir lightly to coat. Place on a serving plate and top with orange
segments. Sprinkle with nuts and serve.
Page 203
Carrot Slaw
6 large carrots, shredded
2 Tbs extra virgin olive oil
1- Tbs fresh lemon juice
cup walnuts, chopped and lightly toasted
Procedure
1 Toss carrots with oil in bowl. Add remaining ingredients and stir well.
Page 204
Crunchy Celery Salad

1
bunch celery
2
Tbs red wine vinegar
1/4 cup extra-virgin olive oil
1
Freshly ground pepper to

taste
1/2
cup flat-leaf parsley leaves
2 to 4 Tbs shredded mint leaves
Procedure
1 Rinse and trim outer ribs of celery (about 6) and slice on diagonal. Place in medium serving bowl. Rinse and trim inner
ribs (about 4) and chop coarsely, including leaves. Place in bowl.
2 Add vinegar and toss. Add oil, salt and pepper; toss. Just before serving, toss with parsley and mint.
Servings: 4
Page 205
Cucumber and Red Onion Salad

1
1/2
red onion
english cucumber, sliced
3 tsp rice vinegar - or white vinegar

2 tsp sugar
Procedure
1 Thinly slice red onion into rings. Pour one kettle of boiling water over onions to make them wilt. Drain excess water. Toss
onion with cucumber, sugar and vinegar. Chill.
Page 206
Easy Tomato Salad

2 Tbs olive oil
2
scallions, minced
3
fist-sized medium tomatoes (ripe
but firm)
Freshly ground black pepper & noniodized salt (optional)
Procedure
1 Heat the olive oil in a small skillet over medium heat. Add the scallions, and saut for about 4-5minutes, or until the
scallions are wilted. Set aside to cool for about 10 minutes.
2 Meanwhile, cut the tomatoes in half; squeeze out and discard the seeds. Cut the tomatoes into bite-sized chunks, and place
them in a medium-sized glass or ceramic bowl.
3 Pour the scallions and oil over the tomatoes; add a dash of pepper and non-iodized salt if desired. Stir gently and serve
right away at room temperature, or cover tightly.
Page 207
Fruit Salad with Orange-Honey Vinaigrette

1/2
1
4
1/2
lb
small
cups
cup
1/4 cup
1/4 cup
mixed salad greens

red onion, halved and thinly sliced
fresh fruit
slivered almonds, toasted
Orange Honey vinaigrette
apple cider vinegar
honey
1/4
1
2
1
3/4
cup
tsp
orange marmalade (can be omitted)

dry mustard (or to taste)
clove garlic, minced
cup
non-soy oil
dash pepper
Procedure
1 Blend all ingredients well.
2 To serve salad: arrange greens on platter, sprinkle red onion slices over greens, arrange fruit and sprinkle on dressing.
Garnish with almonds.
Servings: 6
Page 208
Greek Salad
1
1
1/2
2
English cucumber, diced

green pepper, diced
onion, diced
tomatoes, diced
2 Tbs oil
1 Tbs red wine vinegar
dash dried oregano
Procedure
1 Whisk oil in dish, combine with vegetables.
Page 209
Green Apple and Walnut Salad

6
large or 8 medium celery

stalks
1/3 cup roughly chopped walnuts
2
Tbs freshly squeezed lemon juice
2
tsp
dry mustard
1
clove garlic, crushed
2
tsp
honey

black pepper
1
large Granny Smith apple
cup minced celery leaves
Procedure
1 Peel away and discard any tough fibres from the celery stalks. Trim the celery leaves and reserve. Cut the celery on the
bias into 1/8 inch thick pieces about 1 inch in length. Transfer the celery pieces to a bowl of cold water and refrigerate.
2 In a small skillet over medium heat, toast the nuts for 3-4 minutes, shaking the pan for even browning. Transfer to a plate
to cool.
3 In a salad bowl, combine the lemon juice, mustard, garlic, honey, and salt. Whisk in the oil and season with pepper.
4 Peel and quarter the apple. Core and cute each quarter into 2 wedges. Cut the wedges crosswise into thin slices. Add the
apple slices to the dressing and toss.
5 Drain the chilled celery and dry in a salad spinner or blot dry with a paper towel.
6 Add the celery, celery leaves and walnuts to the apples and toss. Serve immediately or refrigerate for up to an hour.
Page 210
Indonesian Salad
1/4
1/4
1
3 1/2
cup
cup
Tbs
Tbs
cold water
white vinegar
grated ginger root
sugar
1
3
1/2
1
medium
cups
cup
cups
yellow onion -- thinly sliced

cabbage -- thinly sliced
carrot -- finely shredded
cucumber -- thinly sliced
Procedure
1 Combine all the ingredients and refrigerate to blend the flavours.
Page 211
Israeli Salad
This recipe is a guideline and can be adapted, depending upon what ingredients you have available. Dice your vegetables in
small cubes ( -inch). Serve with a good crusty bread or roll.
1
medium cucumber, peeled, seeded, and finely diced
4
medium flavorful ripe tomatoes, finely diced
1
medium green bell pepper, finely diced
4 to 6
radishes, 1 medium peeled turnip, or a
small chunk of daikon radish, finely diced
1 1/2 Tbs extra-virgin olive oil

Juice of 1/2 to 1 lemon, or to taste
freshly ground pepper
Procedure
1 Combine the ingredients in a serving container and toss well. If time allows, let the salad stand at room temperature for 30
minutes or so before serving.
Servings: 4
Page 212
Italian Tomato and Bread Salad

2
tomatoes (large, ripe)
2 cups day old LID bread
1
onion (small, sweet)
6
basil leaves (large, fresh)
3 Tbs olive oil (extra virgin estate)

1 Tbs balsamic (aged)
dash non-iodized (optional)
Procedure
1 Coarsely chop first 3 ingredients, tear large pieces of basil, dress, toss and serve.
Page 213
Mango Tomato Salad

1
large ripe mango, peeled and diced
3
roma tomatoes, quartered
1/2
small red onion, peeled and chopped
Juice and zest of 1 lemon

1 dash non-iodized salt (optional)
1 dash fresh ground black pepper
Procedure
1 Combine all the ingredients
Page 214
Mennonite Corn Salad

4
1/2 cup
2
large
1/2
4
2
cobs of corn, husked

barley
field tomatoes, cubed
sweet green pepper, chopped
medium cloves garlic, minced
5
3
1
1/4
Tbs
Tbs
tsp
cup
vinegar
olive oil
cumin
chopped fresh parsley
Procedure
1 With sharp knife, cut kernels from cobs to make 2 cups; set aside.
2 In large saucepan over medium heat, cover and cook barley in 2 cups boiling water 25 to 45 minutes or until tender (barley
will still be slightly chewy). Add corn kernels during last 10 minutes; drain, if any liquid remains, and cool. Gently stir in
tomatoes, green pepper, onions and garlic.
3 Whisk together vinegar, oil, cumin, salt and pepper; pour over corn mixture. Stir in parsley and toss well to combine.
Cover and refrigerate for several hours for flavour development.
Servings: 4
Page 215
Potato Salad
4
large Yukon Gold potatoes (about 2

lb/900 g), cooked, peeled,
diced into 1/2-inch cubes
1/2 cup finely chopped green onions
1/4 cup finely chopped cilantro or
parsley
2
Tbs finely chopped mint
1/4
3
1
2
1/2
cup
Tbs
Tbs
cloves
tsp
olive oil
lemon juice
white vinegar
garlic, crushed
each: pepper, cumin
Procedure
1 Combine potatoes, onions, cilantro or parsley and mint in salad bowl.
2 In small bowl, stir together remaining ingredients. Gently stir into potato mixture. Refrigerate until chilled. Toss and serve.
Page 216
Rainbow Tabbouleh Salad

This colorful, vitamin-packed salad is guaranteed to be a winner on any buffet table! This is a wonderful way to use up fresh
mint if you grow it in your garden.
1/3
2/3
2
1
1
4
4
1/4
cup
cup
cups
cup
cup
bulgur or couscous
boiling water
minced flat-leaf or curly parsley
mint leaves
green & 1 red pepper
firm, ripe tomatoes
green onions (scallions)
red onion
1/4 cup grated carrots

1/2
English cucumber, seeded & diced
1/41/3 cup olive oil (to taste)
1/41/3 cup fresh lemon juice (to taste)
1
Tbs fresh basil, chopped (or 1 tsp. dried)
Fresh mint or basil leaves, to garnish
Procedure
1 In a small bowl, combine bulgur or couscous with boiling water. Let stand for 20 minutes to soften. (Couscous will take
only 10 minutes.) Meanwhile, soak parsley and mint in cold salted water for 15 to 20 minutes. Drain and dry well. Trim
off tough parsley stems. Remove mint leaves from stems.
2 Mince parsley and mint leaves. Chop vegetables. (Do this in the processor in batches, using on/off turns to retain texture.)
Combine parsley, mint and vegetables in a large mixing bowl. Add drained bulgur or couscous, olive oil and lemon juice.
Mix well. Add salt, pepper and basil. Allow to stand for at least 1/2 hour for flavors to blend. Garnish with fresh mint or
basil leaves.
3 Leftovers will keep for 2 or 3 days in the refrigerator.
Servings: 8
Author Notes
Store bulgur in an airtight container in a cool dark place. It can be stored in the refrigerator for several months, or in the
freezer for up to a year.
Reserve parsley stems and use them when making chicken or vegetable broth.
Parsley should be well-dried before chopping. Your processor makes quick work of this task.
Measure parsley after its chopped. You need approximately twice as much before chopping to give you the required amount
for this recipe.
If fresh mint is not available, add 2 teaspoons dried mint. If you dont have dried mint, just leave it out. The salad will still
have a delicious, garden-fresh flavor.
Variation: Increase bulgur or couscous to 1 cup for a grain-based Tabbouleh. Soak the grain in double the amount of water.
Traditional Tabbouleh: Omit red onion, carrots, cucumber and basil.
Page 217
South Seas Rice Salad

2
3
1- 2
1
1/2
1/2-1
1/4
large
Tbs
Tbs
tsp
tsp
tsp
tsp
DRESSING
limes (fresh only!) squeezed, grate a bit of rind
olive oil
sugar
ground cumin
red pepper flakes
cayenne
6
1
1/2
1
cups
large
small
cup
cup
1/2 cup
SALAD
cooked long grain rice (optional: some wild rice )
or 2 small mangos cubed
red onion diced small
of fresh peas (if using frozen make sure they
dont contain salt)
chopped coriander/parsley with some basil
chopped fine
unsalted cashews for sprinkling on top
Procedure
1 Mix dressing into warm rice, add peas. Can do this up to 1 day ahead. Keep refrigerated. Add parsley at last minute. Top
with cashews.
Page 218
Spinach-Pear Salad
3
2
2
3
1
1/2
Tbs
tsp
Tbs
Tbs
tsp
cup
3/4
1
1
1
1
cup
Tbs
tsp
tsp
tsp
For the honey-sesame vinaigrette

white-wine vinegar
dry mustard
honey
sesame seeds, toasted
minced garlic
vegetable oil or peanut oil
non-iodize salt and pepper to taste (optional)
For the curried cashews:
no salt cashews (about 3 ounces)
canola oil
chopped fresh rosemary
curry powder
sugar
1/2 tsp
tsp
cayenne pepper
For the salad:

loosely packed spinach leaves, well washed and
dried, stems trimmed, and torn into pieces if
leaves are large
6
cups loosely packed frise, stems trimmed, washed,
dried, and torn into bite-size pieces
2/3 cup
thinly sliced red onions
3
small pears, halved, cored, and thinly sliced
6
small small bunches grapes, for garnish
12
cups
Procedure
1 To make the vinaigrette, whisk together the vinegar, mustard, honey, sesame seeds, garlic, and salt and pepper in a bowl.
Gradually whisk in the oil. Set aside.
2 To make the curried cashews, preheat the oven to 400. On a baking sheet, toast the cashews until golden, 8 to 10 minutes.
Meanwhile, combine the melted oil, rosemary, curry powder, sugar, optional salt, and cayenne in a bowl. Add the toasted
cashews while they are still hot, and toss with a rubber spatula so they are thoroughly coated with the spices and butter.
3 In a large bowl, combine the spinach, frise, red onions, and sliced pears. Toss with enough vinaigrette to coat everything
well. Divide the salad among six plates. Garnish each salad with pieces of warm bacon and spiced cashews. Set a grape
cluster on the side of each salad.
Servings: 6
Page 219
Tomato and Cilantro Salad

Popular salad in Yemen, and versions can be found all over the Middle East.
5
1
1
3
2
tomatoes, quartered, thinly sliced

cup
chopped cilantro leaves
clove garlic, crushed
Tbs olive oil
Tbs lemon juice
1
1
1/2
1/8
Tbs
tsp
tsp
tsp
white vinegar
pepper
cayenne
Procedure
1 In salad bowl, gently toss tomatoes and cilantro. In small bowl, thoroughly mix remaining ingredients. Pour over tomato
mixture; gently toss just before serving.
Servings: 4
Page 220
Walnut Salad
1
lb
mesclun or a combination of
baby leaf lettuces & greens
1/2 cup walnuts, toasted
3
Tbs walnut oil (or extra virgin olive
oil)
2 Tbs fresh lemon juice

1 tsp honey
dash of pepper
Procedure
1 Place mesclun and walnuts in a large bowl. In a separate bowl, whisk together walnut or olive oil with lemon juice, honey,
and pepper to make the dressing. Toss salad and divide onto salad plates.
Servings: 4
Page 221
Wild Rice Salad

1 1/2
3
2
1 1/2
1/12
cups wild rice

cups water
blood oranges or navel oranges
Tbs red-wine vinegar
Tbs sherry vinegar or white wine vinegar
1/4 cup olive oil

3
scallions, cut into slivers
1/2 cup dried cranberries
cup bunch flat-leaf parsley, leaves finely chopped
Procedure
1 Rinse wild rice in cold water. Place rice in pot and cover with 3 1/2 cups of water. Place lid on pot and simmer gently for
20 minutes. Turn off the stove and leave covered for one hour (no peeking!). Drain in colander & rice is ready to use in
salad.
2 Cut peel and pith from oranges; holding oranges over a bowl to catch the juice, remove segments from white membrane;
place segments in the bowl.
3 Combine vinegars & slowly whisk in olive oil. Add non-iodized salt and pepper if desired.
4 In a large serving bowl, combine rice, scallions, dried cranberries, parsley, and orange sections and their juice. Drizzle
vinaigrette over the salad, gently toss.
Page 222
Vegetables
Page 223
BBQ Vegetables
Marinade:
5 Tbs olive oil
1
large clove of garlic, crushed
2 Tbs fresh herbs (parsley, basil, thyme,
tarragon - your choice)
pepper & non-iodized salt
(optional)
Vegetables:
peppers - red, green, yellow or orange cut in large strips
eggplant - thickly sliced
sweet potato - thickly sliced
onions - cut in half
mushrooms - whole or cut in half
Procedure
1 Prepare marinade. Brush onto cut vegetables and let sit for about hour.
2 Grill vegetables. Brush vegetables with more marinade and turn frequently while cooking.
Page 224
Carrots Different Ways

8
large carrots
Tbs
TOPPINGS:
Honey-Nut
2
Tbs honey
1/4 tsp nutmeg
1/4 cup sliced almonds
Herb
1/4 tsp lemon rind
2
Tbs fresh savory, oregano, dill or tarragon ( or 1/2 tsp
dried)
2
Tbs oil
2
Tbs
1/2 tsp
1/4 tsp
lemon juice
Maple-Mustard
maple syrup
dry mustard (or to taste)
dried thyme
Cinnamon
1/4 tsp
cinnamon
1/4 tsp
cumin
pinch of cayenne
1
Tbs olive oil
Procedure
1 Boil or steam carrots, cut as you wish. Toss carrots with one of the toppings.
Page 225
Fresh Tomato Cocktail

9
1
2
1/2 cup
large tomatoes, chopped

red peppers, chopped
celery
1/4 cup chopped onion

1/4 cup sugar
1
Tbs white vinegar
Procedure
1 Core and quarter the tomatoes. Pure the vegetables in a blender until smooth.
2 Simmer 30 minutes, stirring occasionally. Stir in sugar and vinegar. Simmer an additional 3 minutes.
3 Can be kept in fridge or frozen.
Page 226
Gingered Baby Carrots

1 lb carrots
1 Tbs sugar
1 tsp cornstarch
1
Tbs grated fresh ginger
1/4 cup fresh orange juice
Procedure
1 Cook boil or steam carrots - approx 8-10 minutes until done. Whisk other ingredients in a sauce pan and bring to a boil for
2 minutes until slightly thick. Toss in the carrots.
Servings: 4
Page 227
Glazed Parsnips, Carrots and Pecans

3
3
1
1
parsnips cut into inch coins

carrots cut into inch coins
Tbs dried oregano
Tbs olive oil
tsp ground ginger
tsp cinnamon
tsp
pinch
1/3 cup
tsp
tsp
sugar
red pepper flakes
pecans, roughly chopped
non-iodized salt
pepper
Procedure
1 Steam vegetables for approximately 10 minutes until done.
2 In a pan add oil, ginger, cinnamon, sugar and red pepper flakes to a frying pan and cook over medium heat. Bring to a
boil, stirring constantly so the mixture doesnt burn. Once the sugar has dissolved, stir in the drained vegetables and
pecans. Toss gently and let sit for 5 minutes.
Page 228
Golden Roast Potatoes

6
potatoes, peeled, cut into 1 inch

chunks
2 Tbs olive oil
3
cloves of garlic
1/2 tsp dried herb (rosemary, sage,
basil)
Procedure
1 Toss and arrange on an oiled baking sheet.
2 Bake 375 F for 1 1/2 hours. Stir/flip over potatoes twice during baking.
Servings: 6
Page 229
Green Beans with Toasted Pine Nuts

1
lb haricots verts or green beans
1/2 cup pine nuts, toasted and finely
chopped
3
Tbs olive oil
non-iodized salt and freshly ground

black pepper
Procedure
1
2
3
4
Cook beans in a large pot of boiling salted water until crisp tender.
Drain and rinse with cold water.
Heat oil in a large saut pan over medium heat.
Add the green beans and cook until just heated through, stir in pine nuts and season with salt and pepper to taste.
Author Notes
NOTE: ingredients and proportions are totally flexible. Consider adding a sprinkling of red pepper flakes, and substitute any
nut or seed.
Page 230
Homemade Potato Chips

This recipe was supplied by Norene Gilletz.
Packaged chips that are salt-free can be hard to find. Also they're full of fat, calories and sodium. These crunchy munchies
are easy and guilt-free! When you're off the lid LID, you may prefer these to regular chips.
1 to 4 medium Idaho potatoes
Windsor Coarse Salt to taste
dried basil, oregano, garlic powder and/or cayenne, if

desired
Procedure
1 Scrub potatoes thoroughly; dry well. Slice paper thin, either in the food processor or by hand. You should get about 24
slices from each potato.
Microwave Method:
1 Place 12 slices at a time on a microsafe rack. Sprinkle lightly with desired seasonings. Microwave on HIGH for 4 minutes,
or until dry and crunchy. Watch carefully because cooking time depends on moisture content of potatoes. If necessary,
microwave 30 seconds longer and check again. Repeat until crispy. Repeat with remaining potato slices.
Conventional Method (for a large batch):
1 Preheat oven to 450 degrees F. Spray a baking sheet lightly with non-stick spray (LID-safe). Place potato slices in a single
layer on pan. Sprinkle lightly with seasonings. Bake at 450 F about 15 to 20 minutes, until crispy and golden.
2 Do not freeze
Yield: calculate 1/2 potato as 1 serving
Author Notes
Tip: These are best eaten within a few days. The fresher the better!
Page 231
Italian Vegetable Stew

2
1
1
5
1
cups
Tbs
large
cloves
cloves
cup
mushrooms
2 large potatoes cut into 1x2-inch pieces
extra-virgin olive oil
2 cups zucchini, cut into 1/2-inch
rounds
onion, thinly sliced
2
small (or one large) sweet red or
garlic, minced
yellow peppers, seeded and cut
stalk celery, thinly sliced
into 1x2-inch strips
fresh basil, chopped
non-iodized salt and black
ripe plum tomatoes, passed
pepper to taste.
through a manual food mill, or
peeled and chopped finely in
the food processor [enough to
make 3-4cups of puree]
Procedure
1 Clean mushrooms. Leave whole if they are small or cut to be in similar size to the other vegetables.
2 Heat the oil in a large pot. Add the onion, garlic, and celery. Stir-cook over high heat for about 4 minutes, adding a little
water as necessary to prevent sticking. Add the basil and cook for a minutes. Add the tomatoes.
3 When mixture starts to simmer, add potatoes. Stir, bring to a boil, then turn down and simmer, covered, for 8-10 minutes.
Add the zucchini and peppers and simmer 5-8 minutes more, or until all of the vegetables are tender.
4 Taste and adjust seasonings before serving.
Servings: 4
Page 232
Maple Roasted Squash

4
acorn squash, halved lengthwise and

seeded
canola oil to brush inside squash
halves
1/2 cup pure maple syrup

2
Tbs finely chopped assorted fresh
herbs, such as thyme, rosemary
(or use tsp dry herbs)
Procedure
1 Heat oven to 400. Place squash, cut sides up, on a baking pan. Brush oil on insides and sprinkle with non-iodized salt if
desired. Put 1 tablespoon maple syrup into cavity of each squash, and sprinkle herbs over the tops.
2 Roast squash until very tender and well browned, basting frequently with syrup in the cavities, about 1 hour. Serve warm.
Page 233
Marinated Portobello Mushrooms with Roasted Pepper Vinaigrette

4
6
2
1/3
1
Tbs
cloves
Tbs
cup
lb
MARINADE:
balsamic vinegar
garlic, minced
chopped fresh thyme leaves
olive oil
fresh Portobello mushrooms, stems trimmed
Olive oil for skillet
VINAIGRETTE:
red pepper, roasted, peeled, seeded and chopped
coarsely
1
4
2
cloves
Tbs
1/4 cup
Poblano chile, roasted, peeled, seeded and

chopped coarsely
garlic, peeled
red wine vinegar
Juice of 1 lemon
olive oil
non-iodized salt
Freshly ground black pepper
Procedure
1 In a small bowl, whisk together marinade ingredients. Arrange mushroom caps in a single layer in a nonreactive shallow
pan. Pour marinade over mushrooms, cover and marinate for at least 1 hour, turning mushrooms several times.
2 Using a blender, blend vinaigrette ingredients until smooth. Adjust seasonings according to taste.
3 Heat a clean griddle or skillet and wipe down with an oiled cloth.
4 Remove mushrooms from marinade, place in skillet and use a weight to press down on them.
5 Sear them about 1 minute on each side, or until tender.
6 Transfer mushrooms to a cutting board, slice thin and drizzle with red pepper vinaigrette.
Servings: 6
Page 234
Oven Roasted Potato Fries

2 lb Yukon gold potatoes, cut into wedges
3
sprigs of fresh thyme (1 tsp dry)
zest of 1 lemon
1 tsp paprika
olive oil
Procedure
2 In a large roasting pan toss potatoes in olive oil. Add thyme, lemon zest and paprika. Season with non-iodized salt and
cracked black pepper.
3 Roast for 40 to 45 minutes or until potatoes are golden and tender. Toss occasionally to prevent potatoes from sticking.
4 Let cool 5 minutes before serving.
Page 235
Pepper Stir-Fry
As a side-dish or as a pasta topping.
1
1
medium to large red onion, halved lengthwise and
sliced thin
1
2
large cloves garlic, minced
1
medium red bell pepper, sliced into thin 2-inch-longstrips
1 Tbs
1 Tbs
medium green bell pepper, sliced to match red

pepper
medium yellow or orange bell pepper, sliced to
match red pepper
Freshly ground pepper to taste
balsamic vinegar
minced fresh basil or 1 tsp dry basil
Procedure
1 Set a wok or stir-fry pan over medium-high heat. Pour the oil around the rim and swirl it to coat the sides. Add the onion
and stir-fry for about 1 minute.
2 Add the garlic, then gradually add the peppers. Continue to stir-fry for about 5 minutes longer, until the vegetables are
tender.
3 Grind in pepper and add the vinegar and basil. Serve.
Servings: 4
Page 236
Pumpkin Curry
2 to 2 1/2 pound pumpkin, cut in 1 cubes or butternut
squash, or other winter squashes
3
Tbs
sesame oil
1-1/2
tsp
non-iodized salt
1
cup
water
2
large onions, chopped
5 cloves garlic, minced

2 tsp
minced fresh ginger
sesame or salad oil
1 tsp
turmeric
1 tsp
chili pepper
Procedure
1
2
3
4
5
6
In a skillet, saut onions, garlic and ginger in sesame oil for 15 minutes over low heat, stirring occasionally.
After 5 minutes, add turmeric and chili pepper.
Add beef and saut until beef is browned, adding oil as needed.
Add water and salt, and cook, covered, over low heat, until meat is almost tender.
Add pumpkin, and cook until tender.
Serve over rice (e.g. Basmati)
Author Notes
As with most curries, this is even better made a day or two in advance. You can make this as a beef & pumpkin curry, but it
works just as well without the meat.
Page 237
Roasted Root Vegetables

You can use whatever combination of root vegetables you prefer: carrots, squash, turnips, potatoes etc.
2
2
4
1
fist-sized turnips
sweet potatoes, cut into wedges
parsnips, cut into 3 inch sections
large onion, sliced
2
Tbs olive oil
1 tsp dried oregano
1
orange, juice and zest
2
Procedure
1 Preheat the oven to 425 F.
2 In a small dish stir together orange juice, zest and balsamic vinegar.
3 Toss vegetables with the olive oil and spread them out evenly on a cookie sheet. Sprinkle with the oregano. Roast for
approximately 25 minutes and then turnover vegetables and roast for another 15 minutes until all vegetables are tender.
Remove pan from the oven. Sprinkle roasted vegetables with mixture of juice, zest and balsamic vinegar.
Page 238
Simple & Good Ratatouille (Mediterranean Vegetable Stew)

2
2
1
1
1
2
4
1-2
medium eggplants (21/2 lb./1.2 kg)

medium onions
green pepper
red pepper
medium zucchini
cups
mushrooms
cloves
garlic, minced
Tbs
olive oil
1/2
1/2
1/4
2
2
1/2
Windsor Coarse Salt & pepper, to

taste
tsp
dried basil
tsp
dried oregano
cup
balsamic or red wine vinegar
Tbs
brown sugar (to taste)
51/2 oz. (156 ml) cans
tomato paste (salt-free)
cup
water
Procedure
1 Spray a large, heavy-bottomed pot with nonstick spray. Dice vegetables (do not peel eggplant). Add oil to pot and heat on
medium heat. Add vegetables and saut for 10 to 15 minutes, stirring often. If necessary, add a little water to prevent
sticking.
2 Add seasonings, vinegar, brown sugar, tomato paste and water. Simmer covered for 25 to 30 min-add a little water. Adjust
seasonings to taste. Serve hot or cold.
3 Mixture keeps up to 10 days in the refrigerator or freezes well.
Yield: 8 to 10 servings
Author Notes
Delicious over spaghetti squash, rice, bulgur, couscous, polenta, millet or your favorite grain, or as a vegetarian pasta sauce
over spiral pasta or penne.
Serve a scoop of chilled Ratatouille on a bed of salad greens as a starter or light main course.
Serve it cold as an appetizer with salt-free Pita or Tortilla Chips, potato chips, crackers or assorted breads.
Easy Vegetarian Stew: In Step 2, add any of the following cut-up vegetables: yellow squash, celery, carrots, potatoes or
sweet potatoes, fresh or sun-dried tomatoes, green beans or asparagus. You can also add cooked chickpeas, black beans
and/or kidney beans. Serve over rice, bulgur, pasta, couscous or quinoa.
Page 239
Slow Roasted Tomatoes

1 28-ounce can NO SALT Italian plum
tomatoes in juice,
drained
1 Tbs
sugar
1/4
tsp pepper
1 1/2 Tbs olive oil or canola oil
Procedure
1 Preheat oven to 300F with rack in middle. Lightly oil an 8-inch shallow baking dish. Stir together sugar, and 1/4 teaspoon
pepper.
2 Put tomatoes in baking dish and sprinkle all over with sugar mixture. Drizzle tomatoes with oil, then bake until tomatoes
are partially collapsed and deeply caramelized in places, 1 to 1 1/2 hours. Serve warm or at room temperature.
Page 240
Sugar Snap Peas with Almonds

2 cups sugar snap peas
pinch tarragon
olive oil
1/4 cup toasted almonds

lemon zest or garlic (optional)
Procedure
1 Trim the ends of peas and remove fibrous string from edge. Blanch in boiling water for 3 minutes. Strain. Put a dash of
olive oil in a frying pan, (if you wish add some minced garlic or lemon zest). Toss peas to warm & coat with oil. Sprinkle
with dash of dried tarragon.
Page 241
Thai Lettuce Rolls with Peanut Sauce

This is a very flexible recipe and you can add any combination of the following to make your lettuce roll filling. The
measurements are just suggestions, you can adapt them based upon what you have:
1
1
3/4
1/2
1/2
1/2
cup
cup
cup
cup
cup
cup
slivers of cooked meat (chicken, beef, pork)

shredded cabbage or napa cabbage
shredded carrots
bean sprouts
cucumber, diced
celery, diced
1/2
1/4
1/4
1/4
1 1/2
cup
cup
cup
cup
cups
red or green pepper, diced

green onion, slivers
chopped nuts
parsley, chopped
Thai Peanut Sauce (See Sauces chapter)
Procedure
1 loose leaf lettuce leaves, washed well, and patted dry
2 Mix the filling ingredients until they are well combined. Drizzle the meat-vegetable mixture with some of the peanut
sauce (copied below) and gently mix until combined.
3 To assemble the lettuce rolls: place a lettuce leaf flat on a cutting board or large plate, depending on the size of the leaf,
place 1/3-1/2 cup of the filling mixture in the center of the leaf near the stem end. Fold the stem end over the filling and
roll slightly, folding both sides of the lettuce leaf toward the center, and continue to roll to enclose the filling completely.
Secure the rolls with a toothpick, if desired, and place the rolls seam side down on a platter to serve. Serve chilled with
extra peanut sauce & pineapple salsa on the side
Page 242
Tomatoes With Lemon Tahini

cup tahini (sesame seed paste)
zest of 2 lemons
5 Tbs fresh lemon juice
8
medium tomatoes (heirloom type if possible)
washed and cut into inch thick slices
lemon thinly sliced for garnish
Procedure
1 Put the tahini, half the lemon zest and lemon juice into a food processor or blender. Pulse to combine. Add 8 table spoons
of cold water and continue to process until the mixture is thick and smooth. Refrigerate until needed.
2 Before using the lemon tahini sauce, let it sit and become room temperature on the counter. Arrange the tomatoes on a
platter in an overlapping patter.
3 Drizzle half the tahini sauce over the tomatoes and sprinkle the remaining lemon zest on top. Tuck lemon slices around
and between the tomatoes.
4 Option sprinkle with non-iodized salt and freshly ground pepper.
5 Serve remaining tahini sauce on the side.
Page 243
Vegetarian Harvest Oven Stir-fry

So colorful, so healthy!
1
1
1
1
1
2
medium
medium
medium
medium
medium
medium
eggplant, unpeeled
red pepper
yellow pepper
green pepper
Spanish onion (about 2 cups)
zucchini, unpeeled
2
4
1
2
cups
cloves
Tbs
Tbs
2 Tbs
sliced mushrooms (try shiitake or portobello)

garlic, crushed
olive oil
balsamic or red wine vinegar
Windsor Coarse Salt and pepper, to taste
fresh chopped rosemary or basil (or 1 tsp. dried)
Procedure
1 Preheat oven to 425F. Cut eggplant, peppers, onion and zucchini into narrow strips. Combine all ingredients in a large
bowl. (May be prepared in advance, covered and refrigerated for 3 or 4 hours.) Spread in a thin layer on a large foil-lined
baking sheet which has been sprayed with nonstick spray.
2 Place baking sheet on top rack of oven. Bake uncovered for 25 to 30 minutes, until tender-crisp and lightly browned,
stirring once or twice.
3 This dish reheats well either in the microwave or conventional oven. Veggies will become soggy if frozen.
Servings: 6
Page 244
Beverages
Table of Contents
Almond Banana Milk ................................................................................................................................................ 246
Almond Milk ............................................................................................................................................................. 247
Cashew Milk.............................................................................................................................................................. 248
Cranberry Ginger Tea ................................................................................................................................................ 249
Ginger Drink Concentrate ......................................................................................................................................... 250
Iced Jasmine Green Tea............................................................................................................................................. 251
LID-Friendly, Healthy Drink ..................................................................................................................................... 252
Mochachino Iced Coffee ........................................................................................................................................... 253
Pink Lady .................................................................................................................................................................. 254
Rice Milk ................................................................................................................................................................... 255
Rooibos Fruit Punch .................................................................................................................................................. 256
Spiced Iced Coffee .................................................................................................................................................... 257
Watermelon Lemonade ............................................................................................................................................. 258
Zinger Iced Tea ......................................................................................................................................................... 259
Lemonade ............................................................................................................................................ 260

Classic Lemonade ...................................................................................................................................................... 261
Ginger Lemonade ...................................................................................................................................................... 262
Honey-Limeade ......................................................................................................................................................... 263
Old Fashioned Lemonade .......................................................................................................................................... 264
Quick Blender Lemonade .......................................................................................................................................... 265
Strawberry Lemonade ............................................................................................................................................... 266
Smoothies............................................................................................................................................. 267
Berry Blaster.............................................................................................................................................................. 268
Blueberry Smoothie ................................................................................................................................................... 269
Dairy-free Smoothie .................................................................................................................................................. 270
Feeling Blue Smoothie (Blackberry & Blueberry) .................................................................................................... 271
Lemon & Honey Smoothie ........................................................................................................................................ 272
Mango Smoothie ....................................................................................................................................................... 273
Morning Smoothie ..................................................................................................................................................... 274
Orange Banana Smoothie .......................................................................................................................................... 275
Raspberry Peach Smoothie ........................................................................................................................................ 276
Strawberry And Banana Smoothie ............................................................................................................................ 277
Strawberry Smoothie ................................................................................................................................................. 278
Sunshine in a Glass Smoothie (Banana, Lemon, Orange) ......................................................................................... 279
Zen Berry Smoothie .................................................................................................................................................. 280
Page 245
Almond Banana Milk

1 cup Almond Milk
medium banana, peeled and cut in chunks
Procedure
1 Combine together in a blender or food processor and blend until creamy. Serve immediately.
Servings: 1
Page 246
Almond Milk
1/2 cup blanched unsalted almonds
1
Tbs maple syrup
2 cups cold water
Procedure
1 In a large food processor blender, grind nuts until fine, about 20 to 25 seconds. (Don't over process or you'll get nut
butter!) Add maple syrup to water and stir to dissolve. While machine is running slowly add water through the feed tube of
the processor or the opening of the blender lid. Process for 2 minutes, until well blended.
2 Place a fine strainer over a large bowl. For a smoother texture, line strainer with cheesecloth or a paper coffee filter.
Slowly pour Almond Milk into strainer and let it drain through. To speed up the draining process, stir it a few times,
pressing down on the almonds with the back of a spoon.
3 Store Almond Milk in a covered jar or pitcher in the refrigerator. Stir before using. Store almond pulp in a separate
container; refrigerate or freeze. Yield: about 2 cups Almond Milk and 1/3 cup ground almond pulp. Keeps 4 to 5 days in
the refrigerator.
Servings: 2
Yield: 2 cups
Author Notes
* The ratio of water to nuts will determine the thickness of the nut milk. For a thicker mixture, use less water. This will
produce a perfect replacement for heavy cream to pour over your favorite berries.
* Leftover almond pulp makes a delicious fiber-rich addition to cereal or smoothies. Some people even like to use it as a
facial scrub!
* Buy almonds in bulk for maximum freshness and minimum cost. Store almonds (or any nuts) in the refrigerator or freezer
to prevent them from becoming rancid. One pound of almonds yields about 4 cups.
[Note: Dollar Stores often have $1 fine-grained plastic sieves that are used as coffee filters. They are good for straining nut
and rice milk].
Page 247
Cashew Milk
See Almond Milk Recipe
Procedure
1 Follow the recipe for Almond Milk, but substitute unsalted cashews for almonds. For a thicker liquid the consistency of
heavy cream, just use less water - pour it over berries for a delicious treat. Cashew Milk makes an excellent alternative to
coconut milk in curries and doesn't contain the saturated fat or coconut.
Page 248
Cranberry Ginger Tea

Tea:
10
1/2 cup water

1/2 cup sugar
For Each Drink:

2
orange slices (wheels)
3
oz cranberry juice
Tazo Passion tea bags (or Red

Zinger)
cups water
Ginger Simple Syrup:

2
inch piece fresh ginger root
Procedure
1 Make the ginger simple syrup. Peel ginger root and cut into thin slices. Boil water, sugar and ginger root until the sugar
dissolves. Let ginger slices sit 10 minutes in the hot syrup. Remove ginger slices from the syrup.
2 Brew the 10 tea bags in 5 cups water.
3 For each serving, place 2 orange wheels, 1 ounce ginger syrup (or to taste), 4 ounces brewed tea and 3 ounces cranberry
juice into a thermos. Shake and strain into a heated mug. Better yet, toss the whole thing into a large thermos and sip
throughout the day.
Variations:
1 The drink can be served hot or cold. Many herbal teas that have natural herbs and flavours and no artificial colours or
preservatives are ok for the LID. You can try hibiscus tea, berry teas, or spice teas in this recipe.
Page 249
Ginger Drink Concentrate

The concept is to make a sort of ginger tea that forms a concentrate you keep in the fridge. Then you add water or soda
before you serve it. Because the recipe contains a lot of fresh ginger, you need to make the tea in a non-reactive container
(e.g. ceramic teapot or glass bowl/jug).
1/2
1/2
1
1
3
cup
cup
tsp
fresh ginger root (peeled and grated)

of sugar
of whole cloves or allspice (optional)
cinnamon stick - 3 inches approx. (optional)
cups boiling water
juice of 2 limes
1 cup of fruit juice (e.g. orange, watermelon, apricot, berry,
a mixture, whatever you want)
Procedure
1
2
3
4
5
6
Peel the ginger root and grate into bowl. Add sugar, optional spices and boiling water.
Let sit at least one hour (longer if you want more ginger-spice flavour).
Carefully strain into a glass container leaving the cloudy sediment behind.
Add one cup of fruit juice and the juice of 2 limes.
Store concentrate in the fridge.
Add water, or soda to taste before serving with some crushed ice and a few slices of fruit as garnish.
Page 250
Iced Jasmine Green Tea

4
4
2
4
bags
bags
liters
Tbs
Jasmine Tea
Green Tea
boiling water
honey. Use clover or buckwheat honey for a
brighter taste.
juice from grated ginger root (optional)

lemon or lime juice (optional).
ice
lemon wheel or mint (Garnish)
Procedure
1
2
3
4
5
Steep tea bags in boiling water for 15 minutes.

Remove bags and stir in honey. Use clover or buckwheat honey for a brighter taste.
Optional: Add juice from grated ginger root or splash of lemon or lime juice.
Let chill in refrigerator.
Serve over ice. Garnish with a lemon wheel or mint.
Yield: 2 L of tea.
Page 251
LID-Friendly, Healthy Drink

Going Green! With spring upon us, its time to think green. Researchers credit green veggies with promoting colon and heart
health. And guess what? Greens in the kale family also contain as much calcium as milk. Leafy green vegetables and fruits
are loaded with antioxidants, minerals, folate, and flavonoids.
2
cups Kale (substitute) spinach, romaine or leafy green)
1/2
English cucumber
2
stalks of celery
1/2
inch or teaspoon ginger root
1
bunch parsley (fist full)
1/2 cup water
Juice of 1 lime
Juice of 1/2 lemon
for sweetness I add any one of the following - apple, pear,
pineapple, mango, strawberries
Procedure
1 After everything is combined in a blender, this recipe makes 28 to 30 ounces. Drink will keep up to two days.
Page 252
Mochachino Iced Coffee

There are recipes for nut milk and rice milk in the BEVERAGES section.
1
1
2
1
1
cup
cup
Tbs
Tbs
tsp
cold brewed coffee

Yu Rice Beverage or LID friendly milk of choice
cocoa powder
sugar
vanilla (optional)
1/4- 1/2 tsp

cinnamon
pinch of fresh ground nutmeg
2
glasses - 1/2 full of ice
Procedure
1 Blender all the ingredients except the ice and process for 1-2 minutes or until frothy. Fill 2 tall glasses half-full with ice
and then pour the coffee mixture over the ice, dividing it evenly between the glasses. Serve immediately.
Servings: 2
Page 253
Pink Lady
1
1
ruby red grapefruit

white grapefruit
1 cup steeped cranberry, berry or hibiscus herbal tea

sugar or honey to taste
Procedure
1 Juice the grapefruit and add to the tea. Add sweetener to taste.
Page 254
Rice Milk
from Prabalini in India
3/4 cup brown (or white) basmati rice
1/3 cup nuts (almonds, or raw cashews)
6
cardamom pods- seeds coarsely crushed (optional)
6 cups water
3 Tbs sugar (optional)
Procedure
1 Soak almonds in warm water for about 30 minutes and then peel the skins. Grind rice to a fine meal, using a blender or
spice grinder, like a semolina (cream of wheat) texture is achieved.
2 Combine the rice meal, almonds and cardamom (if using). Add about 4 cups of water and mix. Keep the mixture covered
and let sit overnight.
3 Next morning, place the mixture and sugar in a blender. Gradually adding two cups of water, blend to smooth. Pour the
rice milk through a sieve or cheesecloth filter into a bowl. Gently squeezing/stirring, extract the milk. Refrigerate the rice
milk for about 15 minutes.
4 If you wish, add lemon or orange juice and bananas to the milk and blend to make a smoothie.
Servings: 6
Author Notes
[Note: Dollar Stores often have $1 fine-grained plastic sieves that are used as coffee filters. They are good for straining nut
and rice milk].
Note: Y Rice Beverage and Oat Dream Enriched Original are available for purchase in major supermarkets
and health food stores, for those who prefer to buy ready-made products
Page 255
Rooibos Fruit Punch

4 cups hot Rooibos tea [or another herbal tea like berry or
hibiscus with no added artificial colour]
2 Tbs sugar or to taste
cup lemon or lime juice
1 cup orange juice
1
1
lemon or lime, sliced

orange, sliced
fresh mint
cherries or berries
Procedure
1 Make Rooibos tea using 2-3 tea bags. If you want a deeper red tea, add 2 hibiscus tea bags too. Steep 3-5 minutes.
2 Add sugar to the Rooibos and stir until dissolved. Add fruit juice and slices. Chill in refrigerator.
3 Serve cold with ice and decorate with fresh mint, cherries or berries
Yield: Makes 8 glasses
Page 256
Spiced Iced Coffee

4
3
8
8
2
cups
Tbs
whole
whole
large
HOT strong coffee

sugar
allspice
cloves
cinnamon sticks
1/2 cup coffee liqueur (optional - always confirm

ingredients ok on LID)
ice cubes
Procedure
1 Combine hot coffee, sugar, allspice, cloves and cinnamon sticks in a bowl or container. Stir until sugar is dissolved.
Cover and leave for 2 hours.
2 Strain into a pitcher and chill.
3 Serve over ice.
Servings: 4
Page 257
Watermelon Lemonade
1 1/2 lbs
3/4
sliced seedless watermelon, rind removed

Zest of 1 lemon
cup fresh lemon juice
1/2 cup mild honey (such as orange blossom)

1
lemon, thinly sliced, for garnish
Procedure
1 In the bowl of a food processor, place watermelon and process until very smooth. Strain through a coarse sieve set over a
bowl, stirring to push through any pulp. Pour juice into a large pitcher. Add lemon zest.
2 In a bowl, whisk lemon juice and honey until honey dissolves; stir into watermelon juice. Stir in 1 1/2 cups cold water;
cover and refrigerate until very cold. Serve over ice and garnish with lemon slices.
Page 258
Zinger Iced Tea

4
4
Celestial Seasonings Lemon Zinger tea bags

Celestial Seasonings Red Zinger tea bags
4 cups apple juice
Procedure
1 Steep the 8 tea bags in 4 cups of boiling water for about 10 minutes. Discard the tea bags.
2 Combine the tea with the apple juice and refrigerate until cold.
3 Serve over ice.
Page 259
Lemonade
Page 260
Classic Lemonade
1 3/4 cups white sugar
8
cups water
1 1/2 cups lemon juice
Procedure
1 In a small saucepan, combine sugar and 1 cup water. Bring to boil and stir to dissolve sugar. Allow to cool to room
temperature, then cover and refrigerate until chilled.
2 Remove seeds from lemon juice, but leave pulp. In pitcher, stir together chilled syrup, lemon juice and remaining 7 cups
water.
Page 261
Ginger Lemonade
1 cup white sugar
2 quarts water
14 slices fresh ginger root
2 cups fresh lemon juice

2
lemons, sliced
Procedure
1 In a saucepan combine sugar, water and ginger root. Heat to boiling, stirring occasionally. Remove from heat. Stir in
lemon juice. Cool 15 minutes. Remove ginger. Refrigerate lemonade at least 1 hour, or until chilled. Serve over ice, and
garnish with lemon slices.
Page 262
Honey-Limeade
1 cup lime juice
5 cups water
2/3 cup white sugar

2
Tbs honey
Procedure
1 In a pitcher, combine lime juice, water, sugar and honey. Stir until sugar is dissolved. Chill in refrigerator.
Page 263
Old Fashioned Lemonade

3
5-6 glasses
lemons
water
1 cup of sugar
ice
Procedure
1 Squeeze juice out of two lemons and put over sugar. Add water & stir.
2 Slice remaining lemon thinly and add water.
Page 264
Quick Blender Lemonade

1
large lemon, peeled and seeded
1/2 cup white sugar, or to taste
3
cups cold water
5-10
ice cubes
Procedure
1 Place the lemon, sugar, cold water, and ice cubes into the container of a blender. Blend until smooth, and serve
immediately.
Page 265
Strawberry Lemonade
1 cup water
3
fresh strawberries, sliced
1 cup white sugar
1 Tbs honey
7
cups water
1 3/4 cups fresh lemon juice
2
slices orange
Procedure
1 In a saucepan, combine 1 cup water, strawberries, sugar and honey. Bring to a boil, and simmer 10 minutes, stirring
occasionally. Cool to room temperature, cover, and chill.
2 In a large pitcher, mix together water, lemon juice, and orange slices. Stir in cooled syrup; chill. Serve in a tall glass over
ice.
Page 266
Smoothies
Page 267
Berry Blaster
cup frozen
blueberries
cup strawberries 1 tsp
1 tsp
1 drop
Optional
Ingredients
honey
flax oil
vanilla
Procedure
1
2
3
4
5
Pour in enough juice or herbal tea (cranberry, orange, berry, hibiscus) to cover the fruit
add a teaspoon of honey (optional)
add a teaspoon of flax oil (optional)
drop of vanilla (optional)
Puree in a blender until smooth.
Page 268
Blueberry Smoothie
1 cup frozen blueberries
1 cup orange juice
1/2 cup ice cubes

honey or sugar to taste
Procedure
1 Puree in a blender until smooth.
Page 269
Dairy-free Smoothie
This recipe was supplied by Norene Gilletz
Tip: If both the banana and strawberries are frozen, you'll get a thicker smoothie.
1
frozen banana, cut in chunks
1 cup strawberries (fresh or frozen)
1 cup apple or orange juice
Procedure
1 Combine all ingredients in a blender or food processor and blend until thick and creamy. Serve immediately.
Yield: 1 to 2 servings.
Author Notes
Variations: Instead of strawberries, substitute peeled peaches, nectarines, mango, papaya, or pineapple, cut in chunks. Use
cranberry or pineapple juice as the liquid. For natural sweetness and a flavor boost, add 2 or 3 large pitted dates.
Page 270
Feeling Blue Smoothie (Blackberry & Blueberry)

1/2 cup apple juice
1/4 cup grape juice
3/4 cup blackberries, partially frozen
3/4 cup blueberries, partially frozen

1
cup ice chips
Procedure
1 Whirl in blender & serve.
Servings: 3
Page 271
Lemon & Honey Smoothie

Salivary Gland Workout
juice of 4 lemons
2 cups water
2 Tbs honey
1 cup crushed ice
Procedure
1 Blender. Taste. If too sour, add more water or sugar.
Page 272
Mango Smoothie
mango, peeled and pitted
banana
1 cup orange juice
1/3 cup raspberries

1
Tbs honey
Procedure
1 If desired, freeze banana slices and raspberries ahead of time to make the drink more slushy and cool. Puree all
ingredients in a blender until smooth.
Page 273
Morning Smoothie
1
1
peach
pear
banana
1-cup strawberries
Procedure
1 Blend together until smooth. Add orange juice if desired.
Page 274
Orange Banana Smoothie

2
bananas
orange juice
cup frozen berries (blueberries, raspberries, strawberries,
drop vanilla
blackberries etc)
1 tsp of flax oil (optional)
Procedure
1
2
3
4
5
Cut bananas into chunks and freeze.

Put frozen bananas in the blender and add frozen berries
Pour orange juice until it covers the fruit.
Optional add a drop of vanilla and a teaspoon of flax oil & sweetener to taste.
Puree until smooth.
Page 275
Raspberry Peach Smoothie

raspberries
peach slices
orange juice
flax seed oil (optional)

vanilla (optional)
Procedure
1
2
3
4
Toss a handful of frozen raspberries into a blender with a handful of peach slices.
Pour in enough orange juice to almost submerge the fruit.
If desired, add a splash of flax seed oil and a dribble of vanilla.
Puree until smooth.
Page 276
Strawberry And Banana Smoothie

1 cup frozen strawberries
1 cup orange juice
bananas, sliced
honey or sugar to taste
Procedure
1 Puree all ingredients in a blender until smooth.
Page 277
Strawberry Smoothie
3/4 cup apple juice
2
Tbs strawberry jam or jelly
1/2 tsp pure vanilla extract
1/8
tsp almond extract
2
cups sliced strawberries, partially frozen
1-1/2 cups ice chips
Procedure
1 Whirl & savour.
Servings: 3
Page 278
Sunshine in a Glass Smoothie (Banana, Lemon, Orange)

1
banana, sliced and then frozen for at least an hour

juice of 2 lemons
juice from 2 large oranges

1 cup of ice chips
Procedure
1 Blender & serve.
Servings: 2
Page 279
Zen Berry Smoothie

1
banana
3 Tbs blue berries
10 oz of orange juice
2 Tbs flax oil (optional)

1 tsp of honey
Procedure
1 Whirl in a blender until smooth.
2 If you prefer a cold smoothie, slice the banana and put the banana slices and berries in the freezer overnight. Let them
thaw for 10 minutes before putting them in the blender with the orange juice.
Page 280
Desserts and Snacks

Table of Contents
Almost Sinful Brownies ............................................................................................................................................ 284
Apple Coffeecake ...................................................................................................................................................... 285
Baked Apples ............................................................................................................................................................ 286
Banana Chocolate Cake ............................................................................................................................................. 287
Boston Crme Cupcakes............................................................................................................................................ 288
Chocolate Espresso Cake .......................................................................................................................................... 289
Coffee Pecan Brownies ............................................................................................................................................. 290
Fudgy Brownies ........................................................................................................................................................ 291
Gingerbread Cake with Chocolate Glaze .................................................................................................................. 292
Lemon Dream Cupcakes ........................................................................................................................................... 293
Orange Olive Oil Cake .............................................................................................................................................. 294
Six Minute Chocolate Cake ....................................................................................................................................... 295
Spice Cake ................................................................................................................................................................. 296
Spice Cupcakes.......................................................................................................................................................... 297
Vanilla Cupcakes ....................................................................................................................................................... 298
Vegan Chocolate Cupcakes ....................................................................................................................................... 299
Candies and Sweets ............................................................................................................................ 300

Caramel Matzo Crunch.............................................................................................................................................. 301
Chocolate Peanut Butter Cups ................................................................................................................................... 302
Chow Mein Noodle Haystacks .................................................................................................................................. 303
Dark Chocolate Bark ................................................................................................................................................. 304
Peanut Butter Fudge .................................................................................................................................................. 305
Cobblers, Puddings, Baked Fruit ...................................................................................................... 306

Apple Pie Pudding ..................................................................................................................................................... 307
Berry Bread Pudding ................................................................................................................................................. 308
Chocolate Pudding .................................................................................................................................................... 309
Honey Spiced Fruit .................................................................................................................................................... 310
Jumbleberry Crisp ..................................................................................................................................................... 311
Maine Blueberry Crisp .............................................................................................................................................. 312
Poached Fruit with Spices ......................................................................................................................................... 313
Scandinavian Baked Apples With Honey & Ginger ................................................................................................. 314
Strawberry Fluff ........................................................................................................................................................ 315
Summer Citrus Terrine .............................................................................................................................................. 316
Vanilla Baked Apples ................................................................................................................................................ 317
Cookies and Squares .......................................................................................................................... 318

Almond Macaroons ................................................................................................................................................... 319
Apple Spice Cookies ................................................................................................................................................. 320
Banana Cookies ......................................................................................................................................................... 321
Carrot Cookies ........................................................................................................................................................... 322
Chocolate Almond Apricot Clusters .......................................................................................................................... 323
Chocolate Chip Cookies ............................................................................................................................................ 324
Flourless Butterless Dark Chocolate Cookies ........................................................................................................... 325
Ginger Snap 'Granny' Cookies................................................................................................................................... 326
Homestyle Chocolate Chip Cookies .......................................................................................................................... 327
Maple Crunch Cookies .............................................................................................................................................. 328
Maple-Pecan Sandies................................................................................................................................................. 329
No Bake Chocolate Oatmeal Cookies ....................................................................................................................... 330
Nut Butter Squares .................................................................................................................................................... 331
Page 281
Peachy Oatmeal Cookies ........................................................................................................................................... 332

Peanut Butter Cookies ............................................................................................................................................... 333
Peanut Butter Cookies ............................................................................................................................................... 334
Poppy Seed Sugar Cookies ........................................................................................................................................ 335
Swedish Gingersnap Cookies .................................................................................................................................... 336
Ices Sorbet and Frozen Goodies ........................................................................................................ 337

Banana and Mango Ice-Cream ............................................................................................................................... 338
Banana and Strawberry Ice-Cream ........................................................................................................................ 339
Banana Ice ................................................................................................................................................................. 340
Easy Pineapple Sorbet ............................................................................................................................................... 341
Fruit Sorbet ................................................................................................................................................................ 342
Fudgsicles .................................................................................................................................................................. 343
Mochachino Iced Coffee ........................................................................................................................................... 344
Peanut Butter and Banana Ice Cream ........................................................................................................................ 345
Simple Syrup ............................................................................................................................................................. 346
Strawberry Ice ........................................................................................................................................................... 347
Thick Chocolate Shake .............................................................................................................................................. 348
Icings, Toppings and Sauces .............................................................................................................. 349

7 Minute Chocolate Frosting ..................................................................................................................................... 350
7 Minute Vanilla Frosting ......................................................................................................................................... 351
Boiled Icing ............................................................................................................................................................... 352
Chocolate Glaze ........................................................................................................................................................ 353
Chocolate Nut Glaze.................................................................................................................................................. 354
Chocolate Sauce ........................................................................................................................................................ 355
Citrus Glaze ............................................................................................................................................................... 356
Fresh Orange Compote .............................................................................................................................................. 357
Fruit Glaze ................................................................................................................................................................. 358
Glossy Chocolate Sauce ............................................................................................................................................ 359
Hot Mocha Sauce ...................................................................................................................................................... 360
Icing Alternatives ...................................................................................................................................................... 361
Maple Glaze .............................................................................................................................................................. 362
Marshmallow Frosting............................................................................................................................................... 363
Mixed Berry Sauce .................................................................................................................................................... 364
Raspberry Sauce ........................................................................................................................................................ 365
Raspberry/Pear Sauce ................................................................................................................................................ 366
Royal Icing ................................................................................................................................................................ 367
Strawberry Sauce ....................................................................................................................................................... 368
Vanilla Sugar Glaze ................................................................................................................................................... 369
Halloween ............................................................................................................................................ 370

Brittle Bones .............................................................................................................................................................. 371
Caramel Corn with Peanuts ....................................................................................................................................... 372
Chocolate Peanut Butter Treats ................................................................................................................................. 373
Dragon's Skin (Fruit Leather) .................................................................................................................................... 374
Popcorn Balls ............................................................................................................................................................ 375
Pumpkin Candy ......................................................................................................................................................... 376
Pumpkin Seed Brittle ................................................................................................................................................. 377
Sesame Brittle............................................................................................................................................................ 378
Witch's Teeth (Toasted Pumpkin Seeds) ................................................................................................................... 379
Page 282
Cakes
Page 283
Almost Sinful Brownies

1
9
1/2
1/4
cups
Tbs
cup
cup
white sugar
cocoa powder
apple sauce
oil + 3 tbsp oil (LID friendly,
like canola)
4
1
1
1
1
tsp
cup
cup
tsp
egg whites, lightly beaten

vanilla
oatmeal (any variety, uncooked)
all purpose flour
baking powder
Procedure
1 Heat oven to 180C (350F). Lightly spray bottom only of 30x22 cm (13"x9") baking pan with no-stick cooking spray.
2 Mix sugar and cocoa. Stir in apple sauce, oil, egg whites, and vanilla; mix well. Add combined oats, flour, and baking
powder; mix well. Spread evenly in prepared pan. Bake 22 to 25 minutes or until centre is almost set and edges pull away
from sides of pan. (Do not over bake.) Cool completely. Sprinkle with icing sugar just before serving, if desired. Cut into
bars. Store loosely covered.
Yield: 24 bars
Page 284
Apple Coffeecake
1/3
2
4
1-3/4
2
cup (75 mL) white sugar

tsp (10 mL) ground cinnamon
apples (peeled or unpeeled)
cup (425 mL) all-purpose flour
tsp (10 mL) baking powder
1
orange (save 1 tsp orange rind)
3
egg whites
1
cup (250 mL) white sugar
1/2 cup (125 mL) vegetable oil
Procedure
1 Combine 1/3 cup sugar and cinnamon; set aside. Slice 1 apple and toss with half of the brown sugar mixture; set aside.
Dice remaining apples; set aside. Combine flour and baking powder; set aside. Grate 1 tsp (5 mL) rind from orange;
squeeze out juice and set aside.
2 In bowl, beat together egg whites with 1 cup white sugar, oil, rind and juice until blended; add flour mixture and stir until
just blended. Fold in diced apples. Spread half of the batter in an oiled and floured 9-inch (23 cm) springform pan; sprinkle
with remaining sugar mixture. Cover with remaining batter.
3 Arrange reserved sliced apple mixture in pinwheel design on top. Bake in 350F (180C) oven for about 70 minutes or
until cake tester comes out clean. Let cool on rack. Can be made ahead and frozen.
4 Variation: Pear Orange Coffeecake. Substitute 4 Pears (ripe but firm and peeled) for apples.
Page 285
Baked Apples
Apples
4
Macintosh apples - Peeled and sliced
1 tsp Cinnamon
1 Tbs Brown Sugar
Crisp Topping
1/2 cup rolled oats (depends on how many rolled oats you
like)
1/4 cup all purpose flour
1/4 cup brown sugar
2
tsp Cinnamon
2
Tbs Canola oil (Replaces butter) .. might need more or
less.
Procedure
1 Mix the Apple ingredients well and place in a baking pan
2 Mix the Topping ingredients together in a bowl, then add the Canola oil and work into the mixture with your hands. Then
sprinkle it on top of the apples in the baking pan.
3 Bake at 350 for 30-40 minutes...
Page 286
Banana Chocolate Cake

1 1/2
1/3
1
1/2
1
cups
cup
tsp
tsp
cup
flour
cocoa powder
baking soda
sugar
2
bananas, mashed
4.5 Tbs oil (e.g. canola or other non-soy
oil)
3/4 cup cold water
1
tsp vanilla extract
1
Tbs vinegar
Procedure
2 In an ungreased 8-inch or 9-inch square baking dish, stir-in dry ingredients.
3 Put all liquid ingredients except the vinegar into a 2-cup measuring cup and whisk into the dry ingredients. When the
batter is smooth, add in the vinegar and stir until well-combined.
4 Bake at 375 F for approximately 25-30 minutes.
Page 287
Boston Crme Cupcakes

1
1
1 1/4
2
3/4
1/2
1/2
1/3
3/4
2 1/4
cup
tsp
cup
Tbs
tsp
tsp
tsp
cup
cup
tsp
Cupcakes
LID milk (almond milk)
apple cider vinegar
unbleached flour
cornstarch
baking powder
baking soda
canola oil
granulated sugar
pure vanilla extract
1/3
3
1/4
2 1/2
1 1/2
cup
Tbs
tsp
cup
tsp
Crme Filling
granulated sugar
cornstarch
LID milk (almond milk)
pure vanilla extract.
1/2
1 1/2
3
1
1/2
cup
Tbs
Tbs
Tbs
cup
Chocolate Glaze
granulated sugar
Cornstarch
coca powder
boiling water
Procedure
Cupcakes
1 Line muffin pan (12) with cupcake papers.
2 Whisk milk and vinegar together set aside to curdle.
3 In a large bowl, combine milk mixture, oil, vanilla and sugar.
4 Sift together flour, cornstarch, baking powder, soda and salt; gradually add to milk mixture until smooth.
5 Fill cupcake liners 2/3 full and bake at 350 for 20-22 minutes or until done.
6 Transfer to cooling rack and let cool completely.
Crme Filling
1 Combine sugar, cornstarch, salt in a saucepan. Whisk in the milk gradually until all is well mixed. Cook over a medium to
low heat, whisking constantly until pudding consistency. Remove from heat and whisk in vanilla. Place a piece of plastic
wrap over hot pudding and set aside to cool.
Chocolate Glaze
1 Whisk all dry ingredients in a saucepan. Whisk in boiling water until a smooth consistency. Add butter cook over medium
heat, stirring constantly until mixture thickens into a smooth frosting like consistency. If too thick add a bit more boiling
water.
2 To assemble cupcakes: cut each in half. bottom half, cut side up spread with vanilla crme, place tops on, frost tops only
with the chocolate glaze.
3 This can also be made as a layer cake by baking in a one layer pan, splitting the cooled layer in half, spread the cut side of
bottom layer with vanilla crme, place cake top on and frost top only with chocolate glaze.
Yield: 12 cupcakes
Page 288
Chocolate Espresso Cake

2/3
1/4
1
cup whole wheat pastry flour

cup unbleached all-purpose flour
cup raw cane sugar + see NOTE
(2) +
2/3
cup unsweetened cocoa powder
1-1/2 tsp baking powder
1/4
tsp baking soda
1/4 tsp
non-iodized salt + see NOTE (3)

+
1/2 cup pureed prunes or applesauce +
see NOTE (4) +
3
large egg whites
1
tsp vanilla extract
1
cup strong brewed (not instant)
coffee
Procedure
1
2
3
4
5
6
Preheat the oven to 350F (175C).

Using a non soy vegetable oil, grease a 9-inch square cake pan; dust with additional cocoa powder and set aside.
In a large bowl, combine the dry ingredients and set aside.
In another bowl combine the prunes (or applesauce), egg whites, vanilla and coffee.
Mix the wet ingredients into the dry ingredients. Pour into the prepared cake pan.
Bake for 20 to 25 minutes or until a toothpick inserted in the middle of the cake comes out clean
Servings: 16
Author Notes
(2) or substitute light brown, or white granulated sugar
(3) Use Windsor Coarse Salt
(4) both products will work fine. The author suggests, prune puree for a chocolate product. Applesauce tends to work better
with a lighter product. You can find prune puree in most supermarkets or health food stores, usually sold as a fat and/or egg
replacer
(5) some suggestions for toppings: - powdered sugar sprinkled on top - crushed nuts sprinkled on top or pressed against sides
of the cake - chocolate or coffee sorbet (on the side) - glaze made from confectioners sugar and water
Page 289
Coffee Pecan Brownies

1
4
2
4
2
cup canola oil

oz
pure unsweetened baking chocolate (melted)
cups white sugar
egg whites
Tbs instant coffee (optional)
1 cup
pinch
1 tsp
1 cup
of flour
non-iodized salt
vanilla
large pecan pieces (toast them first-yum)
Procedure
1 Mix all together:
2 Preheat oven to 350 degrees. Line a 9x13 pan with aluminum foil and scoop in the mixture. Bake for 20-25 minutes (ovens
vary a huge amount: when they smell good take them out and consume!)
3 Don't forget to peel the alum. foil off before eating of course!
4 Suggest eating ALOT of these while warm to elevate mood, energy and good humor!
5 Drizzle in a bit of chocolate liqueur or some other favorite liquid
Page 290
Fudgy Brownies
1
1
1
1/4
1/3
cup
cup
Tbs
cup
cup
sugar
flour
ground flax seed
canola oil
water
1/3
1/2
1/2
1/4
cup
tsp
tsp
tsp
unsweetened cocoa powder

baking powder
vanilla (optional)
Procedure
1 Lightly oil an 8 x 8 baking pan.
2 In a bowl, mix all dry ingredients: sugar, flour, ground flax, cocoa powder, baking powder, optional non-iodized salt. Stir
well to evenly combine ingredients.
3 In a measuring cup, mix the wet ingredients: oil, water, optional vanilla. Add wet ingredients to dry ingredients. Do not
over mix.
4 Bake at 350 F for about 20-25 minutes.
VARIATIONS:
1 Mocha: Replace water with cold coffee
2 Walnut: Add 1/3 cup chopped walnuts to the dough before baking.
3 Chocolate Chips: Add 1/3 cup non-dairy LID-compatible chocolate chips to the dough. e.g. Presidents Choice The
Decadent Semi Sweet Chocolate Chips (always check the ingredients, just to make sure).
4 Peanut Butter Swirl: In a small bowl, combine 3 tablespoons peanut butter and 3 tablespoons maple syrup. Mix until
smooth Drop spoonfuls onto brownie batter in the baking dish. With knife, swirl, but be careful not to fully combine.
5 Raspberry-Chocolate: Mix 3 tablespoons raspberry preserves into the wet ingredients (water, oil).
6 Chocolate Frosting: In a small bowl combine cup non-dairy LID-friendly chocolate chips with 1 1/2 tablespoons of nut
butter (peanut, almond, cashew) add approximately 3 tablespoons of water or rice milk (like Y Rice Beverage). Melt
frosting in the microwave for 35-40 seconds, or put frosting over a bowl of warm water and stir until ingredients are
melted and smooth. Frost brownies and let them sit for about 40 minutes for the frosting to firm up.
Page 291
Gingerbread Cake with Chocolate Glaze

12
2
oz
oz
For the glaze:

semisweet chocolate
cocoa butter or canola oil
1 3/4
2
1
1
1/4
cups
tsp
tsp
tsp
tsp
For the cake:

all purpose flour
ground ginger
baking powder
ground cinnamon
ground cloves
1/4
1
1/2
3/4
6
1/3
tsp
cup
tsp
cup
Tbs
cup
non-iodized salt
warm water
baking soda
(packed) golden brown sugar
canola oil
mild-flavored non sulfured molasses
1
Tbs grated peeled fresh ginger
1/4 cup chopped crystallized ginger (for garnish)
Procedure
For glaze:
1 Melt the 2 ingredients together in the top of a double boiler or a bowl set over barely simmering water.
For cake:
1 Preheat oven to 350F. Oil a 9" square metal baking pan.
2 Line bottom with parchment paper. Oil the parchment.
3 Whisk first 6 ingredients in medium bowl to blend.
4 Mix warm water and baking soda in small bowl until baking soda dissolves.
5 Using electric mixer, beat sugar, oil, molasses, egg whites, and fresh ginger
6 In large bowl until well blended. Add dry ingredients in 3 additions, alternating with water mixture in 2 additions, beating
until just combined.
7 Pour batter into prepared pan.
8 Bake cake until tester inserted into center comes out clean, about 30 minutes.
9 Cool on rack 20 minutes. Run knife around edge of cake to loosen.
10 Invert cake onto rack; cool. Peel off parchment.
11 Place cake on rack set atop baking sheet.
12 Pour glaze over cake, spreading with spatula to coat top and sides.
13 Refrigerate cake.
14 Cake may be made 1 day ahead. Cover and refrigerate.
15 Bring to room temperature before serving.
16 Arrange crystallized ginger on top of cake.
Servings: 9
Author Notes
(2) for alternative glazes and toppings, see separate listing ("miscellaneous" folder) in these files
Page 292
Lemon Dream Cupcakes

Cupcakes
1 1/3 cups all-purpose flour
1/2
tsp baking powder
3/4
tsp baking soda
1/4
tsp Non-iodized salt (optional)
1/4
cup canola oil
2/3
cups sugar
1
cup rice milk (*)
1
1/4
tsp
cup
vanilla extract
lemon juice
zest from one lemon
Lemon Glaze
1 1/2 cups icing sugar, sifted
2
Tbs lemon juice
1/2
tsp finely grated lemon zest
Procedure
Cupcakes
1 Preheat oven to 350 degrees. Line twelve muffin tin with paper liners.
2 Sift together the flour, baking powder, baking soda, and optional Non-iodized salt. In a separate bowl combine the oil,
sugar, rice milk, vanilla, lemon juice and lemon zest. Pour the wet ingredients into the dry and mix until smooth. Fill each
muffin cup about 2/3 full; bake for 17 to 20 minutes. Remove the cupcake from muffin tin and place on cooling rack.
Glaze when cooled.
Lemon Glaze
1 For glaze, whisk icing sugar, lime juice and zest until smooth. Brush or drizzle over muffins.
2 (Variation): use limes instead of lemons in the recipe
Yield: 12 cupcakes
Page 293
Orange Olive Oil Cake

4
egg whites
1 1/4 cups sugar
3/4
cup extra virgin olive oil
3/4
cup orange juice
zest of 2 oranges or tangerines
1
cup + 2 Tbsp all purpose flour
1/4
tsp baking powder
1/4
tsp baking soda
icing sugar for dusting
Citrus Topping*
2
navel oranges
2
honey tangerines
2
blood oranges, clementines or limes
2 Tbs good quality extra virgin olive oil
2 Tbs sugar
*or approximately 4 cups of a mixture of sweet
citrus fruits of your choice
Procedure
Cake
1 Preheat oven to 350 F and oil and flour a 9-inch round cake pan.
2 In a large bowl, whisk eggs and sugar. Add olive oil, juice and orange zest and mix well.
3 In a separate bowl, stir flour, baking powder, and baking soda. Add to olive oil batter and stir just until smooth. Pour into
prepared pan and bake for 40 to 50 minutes, until a tester inserted into the center of the cake comes out clean.
4 Let cake cool completely, then turn out onto a plate and dust with icing sugar.
Citrus Topping
1 Remove peel and pith from outside of oranges and cut out sections of orange with a paring knife, pulling the orange
segment out of its membrane.
2 Immediately before serving, toss oranges with olive oil and sugar and serve with a slice of cake.
Page 294
Six Minute Chocolate Cake

1 1/2
1/3
1
1/2
1
cups
cup
tsp
tsp
cup
flour
cocoa powder
baking soda
sugar
1/2
1
2
2
cup
cup
tsp
Tbs
oil (e.g. canola or other non-soy oil)

cold water or brewed coffee
vanilla extract
vinegar
Procedure
2 In an ungreased 8-inch square baking dish, stir-in dry ingredients.
3 Put all liquid ingredients except the vinegar into a 2-cup measuring cup and whisk into the dry ingredients. When the
batter is smooth, add in the vinegar and stir until well-combined.
4 Bake at 375 F for approximately 25-30 minutes.
Page 295
Spice Cake
1
1
1 1/4
2
3/4
1/2
1/3
3/4
2 1/4
cup
tsp
cups
Tbs
tsp
tsp
cup
cup
tsp
LID milk (e.g. almond milk)

apple cider vinegar
unbleached flour
corn starch
baking powder
non-iodized salt
canola oil
granulated sugar
vanilla extract
1/2
1/2
1/2
tsp
tsp
tsp
ground Cinnamon
ground cloves
ground nutmeg
Vanilla Butter Cream Frosting

1/2
cup unsalted margarine *
2 1/2 cup Sifted Powdered sugar
3
Tbs LID milk (e.g. almond)
1 1/2 tsp Pure Vanilla Extract
Procedure
1 Spray one layer cake pan with non stick all natural canola oil spray.
2 Whisk milk and vinegar, set aside to curdle.
3 In large bowl mix milk mixture, oil, sugar and vanilla. Sift flour, corn starch, baking powder, salt, cinnamon, cloves and
nutmeg. Add gradually to the liquid ingredients.
4 Pour into cake pan or a 12 muffin tin lined with cupcake paper liners and bake at 350 approximately 20 or until tested
done. Transfer to a cooling rack and let completely cool.
1 Cream Margarine, milk and vanilla into a creamy consistency. Gradually add the sugar, beating until light and fluffy. Add
a splash more of milk as needed for spreading consistency.
2 If making a layer cake, split the layer in half, frost cut side, place top on and frost as for a regular layer cake. For cupcakes
frost each as desired.
Yield: 12 cupcakes or one layer of cake
Author Notes
You can make Spice Cake with butter cream frosting. In one layer pan by splitting the layer to make a "layer cake" frosting it
on all sides like a regular cake.
Page 296
Spice Cupcakes
1
1
1 1/4
2
3/4
1/2
1/3
3/4
2 1/4
cup
tsp
cups
Tbs
tsp
tsp
cup
cup
tsp
Cupcakes
apple cider vinegar
unbleached flour
corn starch
baking powder
non-iodized salt
canola oil
granulated sugar
vanilla extract
1/2
1/2
1/2
tsp
tsp
tsp
ground Cinnamon
ground cloves
ground nutmeg

1/2
cup unsalted margarine *
2 1/2 cup Sifted Powdered sugar
3
Tbs LID milk (e.g. almond)
1 1/2 tsp Pure Vanilla Extract
Procedure
Cupcakes
3 In large bowl mix milk mixture, oil, sugar and vanilla. Sift flour, corn starch, baking powder, salt, cinnamon, cloves and
nutmeg. Add gradually to the liquid ingredients.
1 Cream Margarine, milk and vanilla into a creamy consistency. Gradually add the sugar. Beating until light and fluffy. Add
Yield: 12 cupcakes
Page 297
Vanilla Cupcakes
1
1
1 1/4
2
3/4
1/2
1/3
cup
tsp
cups
Tbs
tsp
tsp
cup
Cupcakes
apple cider vinegar
unbleached flour
corn starch
baking powder
non-iodized salt
canola oil
3/4
cup granulated sugar
2 1/4 tsp vanilla extract
1/2
2 1/2
3
1 1/2
cup
cup
Tbs
tsp

Sifted Powdered sugar
LID milk (e.g. almond)
Pure Vanilla Extract
Procedure
Cupcakes
3 In large bowl mix milk mixture, oil, sugar and vanilla. Sift flour, corn starch, baking powder. Add gradually to the liquid
ingredients.
1 Cream Margarine, milk and vanilla into a creamy consistency. Gradually add the sugar. Beating until light and fluffy. Add
Yield: 12 cupcakes
Page 298
Vegan Chocolate Cupcakes

2 1/2
1 1/2
1
3/4
2/3
cups
cup
cup
cup
cup
flour
water
sugar
vegetable oil [ I used canola]
cocoa
6
2
2
1
1/2
Tbs
tsp
tsp
tsp
tsp
apple sauce
vinegar
baking soda
vanilla
non-iodized salt(optional)
Procedure
1 Preheat oven to 375. In a large bowl, whisk together dry ingredients then thoroughly mix in all of the remaining
ingredients. Fill 12 greased or papered cupcake wells 3/4 of the way through and bake 15 minutes or until a toothpick
inserted in the center cupcake comes out clean.
2 Sprinkle with confectioners' sugar.
Yield: 12 cupcakes
Page 299
Candies and Sweets
Page 300
Caramel Matzo Crunch

Most matzo is made with flour and water only, but there are also some on the market with all sorts of added ingredients, so
be sure to check the label. While Passover (March or April) is the traditional time to be eating it, matzo is a perfect LID
food, and is usually available all year round.
6
unsalted matzo
1
cup canola oil
1-1/2 cups brown sugar, firmly packed
1-1/4 cups LID chocolate, chopped (or

use chips)
1
tsp vanilla
Procedure
1 Preheat oven to 375F.
2 Line a large (or two smaller) cookie sheets completely with foil.
3 Cover the bottom of the sheet with baking parchment on top of the foil. This is very important since the mixture becomes
sticky during baking.
4 Line the bottom of the cookie sheet evenly with the matzo, cutting extra pieces, as required, to fit any spaces.
5 In a 3-quart, heavy-bottomed saucepan, combine the oil and the sugar. Cook over medium heat, stirring constantly, until
the mixture comes to a boil, about 2 to 4 minutes.
6 Boil for 3 minutes, stirring constantly. Remove from the heat, add vanilla, and pour mixture over the matzo, covering
completely.
7 Place the baking sheet in the oven and immediately reduce the heat to 350F. Bake for 15 minutes, checking every few
minutes to make sure the mixture is not burning. If it seems to be browning too quickly, remove the pan from the oven,
lower the heat to 325F, and replace the pan.
8 Remove from the oven and sprinkle immediately with the chopped chocolate or chips.
9 Let stand for 5 minutes, then spread the melted chocolate over the matzo. Chill, still in the pan, in the freezer until set.
Break into pieces
10 VARIATIONS: sprinkle slivered or chopped nuts on top as the chocolate sets.
11 Experiment with replacing vanilla with other flavorings (such as almond, orange, etc.)
Page 301
Chocolate Peanut Butter Cups

1
cup salt free peanut butter (crunchy, or smooth)
1/4 tsp non iodized salt
1/4 cup powdered sugar (or to taste)
12 oz LID chocolate [See TCCs LID for a list of suitable

brands]
Procedure
1 Muffin tin prepared with paper muffin cups.
2 In a small bowl, combine peanut butter, salt and powdered sugar and mix until firm.
3 Slowly melt chocolate in a double boiler over hot, not boiling, water. You can also melt chocolate in a microwave oven set
on high for 2 minutes, stirring halfway through the heating time. Pour chocolate into paper muffin cups, filling halfway.
4 With a spoon or brush, draw the chocolate up the edges of each cup until all sides are coated. Cool in the refrigerator until
firm.
5 Spread about a teaspoon of peanut butter onto the chocolate in each cup, leaving room for the final chocolate layer.
6 Pour some chocolate onto the top of each candy and spread it out to the edges.
7 Let sit at room temperature, or covered in the refrigerator. Turn out of the pan when firm.
Author Notes
(NOTE: You can make these without the paper cups; just grease the muffin cups well with canola oil)
ALTERNATIVES:
- spread a layer of strawberry jam over peanut butter before topping with chocolate
- use marshmallow Fluff instead of (or in addition to) peanut butter
- add toasted coconut flakes to the melted chocolate
- fill chocolate cups with peanuts and raisins instead of peanut butter
Page 302
Chow Mein Noodle Haystacks

2
1
oz spaghetti
1/2 cup unsalted roasted peanuts, coarsely chopped (or
other nuts)
Tbs peanut (or other non soy vegetable) oil, plus oil for
frying
5
oz semisweet or bittersweet chocolate
1/4 cup unsweetened coconut flakes, toasted (found in
health food stores)
Procedure
1
2
3
4
5
6
7
8
9
In a large pot of boiling water, cook the spaghetti until tender.

Drain well, then toss with 1 teaspoon of vegetable oil to prevent sticking.
In a skillet or electric fryer, heat an inch of oil to 365 degrees F.
Working in batches of 3 or 4 tangled strands, fry the spaghetti until golden brown.
Let the spaghetti intertwine to form interesting shapes. Drain on paper towels.
Break the spaghetti or chow mein noodles into pieces no larger than 1" long.
In a completely dry bowl or in the top of a double boiler set over barely simmering water, melt the chocolate.
Mix noodles, coconut and peanuts into chocolate (it seems like one big unwieldy mass, but it actually works).
Using tongs (or fingers), drop walnut size haystacks of the mixture onto lightly greased cookie sheet and refrigerate for 30
minutes to set.
10 Serve cool.
VARIATIONS:
-Rocky Road Chow Mein Noodle Haystacks
1 1 recipe chow mein noodle haystacks
2 1/4 cup marshmallows, cut into 1/4 inch pieces
3 Add chopped marshmallows to the melted chocolate along with other ingredients.
-White Chocolate Chow Mein Noodle Haystacks
1 Toast the coconut flakes, substitute white chocolate for the semisweet and chopped pecans for the peanuts. Prepare as in
the original chow mein noodle haystacks recipe.
Page 303
Dark Chocolate Bark

You can use these recipes as a base for all sorts of treats by adding nuts, seeds and/or dried fruit, or just about anything else
that strikes your fancy.
1
8-ounce package
1/4 cup
unsweetened baking chocolate,

broken into pieces
plus 1 tsp canola oil
1/8 tsp vanilla extract

2
cups confectioners sugar
Procedure
1 In medium bowl, microwave chocolate and oil on high for 1 1/2 to 2 minutes, until mixture is melted and smooth when
stirred. Add vanilla extract. Gradually stir in confectioners sugar. If mixture becomes too thick, knead with clean hands.
Spread out in pan.
2 Cover tightly, refrigerate until firm. Break into pieces. Store, well covered, in refrigerator.
Page 304
Peanut Butter Fudge

1 cup no-salt, just nuts, peanut butter (can use other nut
butters like cashew)
1 tsp vanilla
2
cups sugar
1/2 cup water
Procedure
1 Oil a 8x8 or 9x9 pan. In a large bowl, place peanut butter and vanilla.
2 Put the sugar and water in a sauce pan. Bring to a boil. Boil hard for EXACTLY one minute. Dump water-sugar mixture
all at once into the peanut butter mixture and stir quickly to blend. It sets up really fast, so pour into the greased pan
quickly, and allow to cool completely before enjoying.
Page 305
Cobblers, Puddings, Baked Fruit
Page 306
Apple Pie Pudding

4
2
1
1/4
2
Tbs
tsp
cup
Tbs
Granny Smith apples

lemon juice
canola oil
apple cider or apple juice
maple syrup
1/2
1/4
1/2
1/4
tsp
tsp
tsp
tsp
lemon zest
vanilla extract
cinnamon
ground cloves
Procedure
1 Slice apples and toss with lemon juice in a bowl. In a large skillet, heat oil. Add apples and saut for 2 minutes. Reduce the
heat to low, cover, and simmer for 5 to 8 minutes, until apples are soft. Remove apples from the skillet to a serving dish.
Add cider, maple syrup, lemon zest, vanilla, cinnamon, and cloves to the skillet. Cook over medium-high heat until
syrupy. Spoon over the apples.
Page 307
Berry Bread Pudding

6
slices of LID white bread, crust

removed
3/4 cup sugar
1
cup of water
6 cups blueberries
6 cups raspberries
canola oil
Procedure
1 Cut each slice of white bread into thirds.
2 In a nonstick saucepan bring the sugar and water to a boil.
3 Add the blueberries and simmer for 2 minutes until they pop; add raspberries and simmer for a minute or until wilted.
4 Strain berries over a bowl, reserving the fruit and returning the strained juices to a skillet.
5 Over high heat reduce the juices until 1 cup remains and cool until room temperature.
6 Blend the syrup with the fruits.
7 Oil a 6 cup souffl mold. Line sides with bread strips and spoon fruit and syrup in the middle.
8 Trim the bread on the sides of the bread so they are the same level as the fruits.
9 Cover the fruit with more bread, cover the bread with a plate and place weight on the plate; refrigerate overnight.
10 Unmold, serve and eat!
11 Also great served with a scoop of lemon or berry sorbet on the side.
Servings: 6
Author Notes
You don't need a souffl mold to make this dessert. It should work well in just about any bowl, straight sided or not. With a
little more work, you can also make individual portions in small bowls or ramekins.
Page 308
Chocolate Pudding
1 cup sugar
3 Tbs cocoa
6
Tbs unbleached flour
1/4 tsp non iodized salt (optional)
Procedure
1 Combine the ingredients in a stove pot:
2 Add 2 cups boiling water, stir. Continue to cook and gently simmer until mixture is thick. This happens quickly, so be
careful. Using a whisk helps.
3 Remove from heat and add 1 teaspoon vanilla extract [or other extract, such as almond]
4 Pour into individual serving dishes.
Page 309
Honey Spiced Fruit

2
large apples or bosc pears or other fruit desired
3
Tbs liquid honey
1/4 tsp ground cardamom
pinch ground cinnamon

toasted crushed nuts (optional)
Procedure
1 Peel apples; cut in half and remove cores. Place, cut side's up, in shallow microwaveable dish.
2 In small microwaveable bowl, warm honey at High for 15 seconds; stir in spices. Drizzle evenly over fruit; cover and
microwave at High for 4-5 minutes or until fruit is soft. Let stand 5 minutes.
3 Place fruit in serving dishes and garnish with nuts if desired.
Page 310
Jumbleberry Crisp
My cousin Nancy Gordon of Toronto gave me the idea for this fast and fabulous crisp based on her yummy Bumbleberry Pie.
I combined various berries, eliminated the crust, and this delectable dessert is the result. If youre missing one kind of berry,
just use more of another. If using frozen berries, dont bother defrosting them. If you dont have apples, add extra berries!
Filling:
1 1/2 cups strawberries, hulled & sliced
2
cups blueberries
1 1/2 cups cranberries &/or raspberries
2
large apples, peeled, cored & sliced
1/3
cup flour (whole-wheat or all-purpose)
1/3
cup sugar (white or brown)
1
tsp cinnamon
1/3
1/2
3/4
1
1/4
cup
cup
cup
tsp
cup
Topping:
brown sugar, packed
flour (whole-wheat or all-purpose)
quick-cooking oats
cinnamon
canola oil
Procedure
1 Combine filling ingredients; mix well. Spray a 10-inch glass pie plate or ceramic quiche dish lightly with non-stick spray.
Spread filling ingredients evenly in dish.
2 Combine topping ingredients (can be done quickly in the processor). Carefully spread topping over filling and press down
slightly. Either bake at 375F for 35 to 45 minutes until golden, or microwave uncovered on HIGH for 12 to 14 minutes,
turning dish at half time. Serve hot or at room temperature.
3 Freezes well.
Servings: 10
Author Notes
Topping can be prepared ahead and frozen. No need to thaw before using!
Prepare crisp as directed, but use 6 to 7 cups of assorted frozen berries and omit apples. Assemble in an aluminum pie plate,
wrap well and freeze it unbaked. When you need a quick dessert, unwrap the frozen crisp and bake it without defrosting at
375F about 45 minutes.
If you are making this dessert in the microwave, place a large microsafe plate or a sheet of waxed paper under the cooking
dish to catch any spills!
Skinny Version: Reduce oil to 2 tablespoons and add 2 tablespoons water or apple juice to the topping mixture.
Fruit Crisp: Substitute 6 to 7 cups of assorted sliced fresh (or frozen) fruits &/or berries (peaches, pears, nectarines,
blackberries, etc.).
Page 311
Maine Blueberry Crisp

3 cups blueberries (if frozen, thaw first)
1
apple peeled and diced (about half a cup)
2 Tbs sugar
1
heaping Tbs flour
zest from half of a lemon
1/4
1/4
1/4
1
1/2
1 1/2
cup
cup
cup
tsp
tsp
Tbs
Topping:
sugar
oatmeal
chopped nuts (e.g. almonds, pecans, hazelnuts)
cinnamon
nutmeg
canola oil
Procedure
1 Lightly mix fruit, sugar, flour and lemon zest in a bowl. Pour into a 8x8 pan that has been oiled. Mix topping ingredients
in a bowl and blend in oil so it is all well combined. Sprinkle topping over fruit.
2 Bake 325 F for approximately 45 minutes - or until topping is golden brown.
Page 312
Poached Fruit with Spices

2
1
1/4
1
4
cups
cup
cup
Tbs
whole
water
white grape juice or apple juice
sugar
honey
cloves
3 whole cardamom pods (1 tsp of seeds)

2
cinnamon sticks (3 inches each)
2
grapefruits
2
oranges
Procedure
1
2
3
4
5
Prepare spiced syrup. Simmer water, juice, sugar, honey and spices in an uncovered pot for about 20 minutes.
Prepare fruit by removing skin and white pith from citrus.
Pour spice syrup over fruit sections. Chill
To serve add other fruits of your choice: berries, apples, plums, kumquats, mangos etc.
If you have extra syrup after eating the fruit, add it to some water or sparkling water for a tropical drink.
Servings: 6
Page 313
Scandinavian Baked Apples With Honey & Ginger

4
sweet apples, such as Royal

Gala
1/4 cup honey
2
Tbs finely chopped fresh ginger
1/4 cup apple juice
Procedure
1
2
3
4
Preheat the oven to 350 F.

Remove the core from each apple without cutting all the way through. Place the apples in a baking dish.
Fill the cavities with the honey and chopped ginger. Pour the apple juice into the baking dish. Cover baking dish with foil.
Bake on the lowest oven rack for about 30 minutes, then remove the foil cover and continue baking the apples another 20
minutes until they are tender. Check on the apples every once in a while if there are signs that the honey is burning, turn
down the heat.
Servings: 4
Page 314
Strawberry Fluff
2
egg whites
3 Tbs confectioners sugar (or to taste)
2 cups fresh strawberries
Procedure
1
2
3
4
5
Beat whites stiff, adding sugar gradually.

Mash strawberries in a bowl (or blender or food processor, but avoid pureeing them).
Add berries to egg white mixture and beat an additional 5-10 minutes.
Freeze.
NOTE: other variations say to refrigerate until serving, which sounds like it might lead to a fluffier, firmer texture.
Author Notes
I have seen this recipe in many different places, always with the same ingredients, but with slightly different proportions and
directions. This particular combination seemed to be seemed the best of the bunch. I think you can easily play with the
proportions as you're working, This recipe would also work well with any other berries, and I would probably add a little
lemon zest to it.
Page 315
Summer Citrus Terrine

(NOTE: this works best when it's crammed full of fruit, leaving only small spaces for the gelatin, which means you may have
to play with the proportions a bit.)
2 large red grapefruits
1 large white grapefruit
2
navel oranges
2
tangerines
4
tsp unflavored gelatin (less than 2 envelopes)
1/2
cup plus 3 tablespoons cold water
1 1/4 cups Orange Muscat (or white wine, or fruit juice or
water)
1/2
cup sugar
Procedure
1 With a sharp knife cut peel from fruits, including all white pith, and cut sections free from membranes. Arrange fruit
sections decoratively in a 1-quart nonreactive terrine or loaf pan.
2 In a cup, sprinkle gelatin over 3 tablespoons cold water and let stand about 1 minute to soften.
3 In a small saucepan bring Muscat and sugar to a boil, stirring until sugar is dissolved, and boil 2 minutes.
4 Remove pan from heat and stir in gelatin mixture until dissolved.
5 Stir in remaining 1/2 cup water and transfer mixture to a bowl set in a larger bowl filled with ice and cold water.
6 Cool mixture slightly, stirring occasionally.
7 Pour mixture slowly over fruit.
8 Chill terrine, covered, until firm, at least 4 hours, and up to 2 days.
9 Dip a thin knife in hot water and run knife around edge of terrine or loaf pan.
10 Dip terrine or loaf pan into a larger pan of hot water 3-5 seconds to loosen.
11 Invert a serving plate over terrine or loaf pan and invert terrine onto plate.
Servings: 6
Page 316
Vanilla Baked Apples

4
1
1/4
2
2
tsp
cup
Tbs
Tbs
apples such as Gala or Rome Beauty

fresh lemon juice
finely chopped dried apricots
dried currants
chopped pecans, toasted
3
1/2
1/4
1/2
1/2
Tbs
tsp
tsp
cup
tsp
sugar
cinnamon
ground nutmeg
apple juice
Procedure
1 Preheat oven to 350F. Core apples with corer. Stand apples up and make 4 evenly spaced vertical cuts starting from top of
each apple and stopping halfway from bottom to keep apple intact. Brush inside of apples with lemon juice and stand
apples in a baking dish (e.g. 8x8 pan)
2 Toss together apricots, currants, pecans, brown sugar, cinnamon, and nutmeg in a bowl. Pack the center hole of each apple
with nut mixture.
3 Pour the apple juice and vanilla around apples and cover baking dish tightly with foil.
4 Bake basting once, until apples are just tender when pierced with a fork, about 30 minutes. Remove foil and continue to
bake until apples are very tender but not falling apart, 20 to 30 minutes more.
5 Transfer to serving dishes and spoon sauce over and around apples.
Servings: 4
Page 317
Cookies and Squares
Page 318
Almond Macaroons
1 cups ground almonds
cup sugar
1
tsp flour
2
2
egg whites
drops vanilla
Procedure
1 Preheat oven to 350 F. Mix the ground almonds, sugar and flour in a large bowl. Beat the egg whites until they form peaks
and then fold them into the almond mixture with the vanilla. Drop by spoonfuls onto a baking sheet lined with parchment
and bake in preheated oven until puffy and firm (approximately 20minutes).
Page 319
Apple Spice Cookies

2
1
1/2
1
1
1
cups
tsp
tsp
tsp
tsp
tsp
sifted all-purpose flour

baking soda
non-iodized salt
ground cinnamon
ground cloves
ground nutmeg
1/2
1 1/3
1/3
1
1
1
cup
cups
cup
cup
cup
cup
canola oil
packed brown sugar *
apple juice
chopped walnuts
chopped apples
raisins
Procedure
1 Cream together oil and brown sugar. Stir in flour, baking soda, salt and spices until dampened. Stir until smooth. Mixture
will be very thick.
2 Stir in nuts, apples and raisins.
3 Drop by tablespoon 2 inches apart on a lightly greased cookie sheet.
4 Bake 8 to 10 minutes in a 400 degrees F (205 degrees C) oven. Let cool slightly, remove from cookie sheet.
Yield: 3 dozen cookies
Page 320
Banana Cookies
1
1
cup quick oats

cup ground oats (use a food
processor or spice grinder)
1/3 cup sugar
1/2 tsp cinnamon (or tsp ground
cardamom)
1/4
1
1
tsp nutmeg
tsp baking powder
cup overripe banana, pured
(approximately 2 large
bananas)
1
3 3 1/2 Tbs light oil, like canola
Procedure
1
2
3
4
5
Preheat oven to 350F (176C).

Mix dry ingredients in a bowl. Combine well.
In another bowl mix the wet ingredients: pured banana, vanilla and canola oil.
Add the wet mixture to the dry mixture and ONLY stir until combined. Dont over-mix.
Drop large spoonfuls onto an oiled baking sheet. Bake for 12-15 minutes, until lightly golden. Remove from oven and let
cool on pan for 1 minute, then transfer to a cooling rack.
Variations:
1 add 1/3 cup of nuts, sunflower seeds or chocolate chips
Yield: 12 cookies
Page 321
Carrot Cookies
3/4
1/2
1/2
1
1/2
cup
tsp
tsp
tsp
tsp
all purpose unbleached flour

baking powder
non-iodized salt
grated orange zest
ground cinnamon
1/3 cup non soy vegetable oil

1/3 cup sugar
1/3 cup cooked and pureed carrots
1/4 cup golden raisins
Procedure
1
2
3
4
5
6
Preheat the oven to 350 degrees. Lightly grease a cookie sheet.

In a mixing bowl whisk together the flour, baking powder, salt, orange zest, and cinnamon.
Mix the oil, egg whites and sugar together and beat in the pureed carrots and raisins.
Combine the wet with the dry ingredients.
Drop teaspoonfuls of dough onto the cookie sheet and space well apart.
Bake for 12 to 15 minutes or until golden brown.
Optional:
1 - make a glaze with powdered sugar and water (or lemon juice) and drizzle on top of cookies.
Yield: 2 1/2 dozen
Page 322
Chocolate Almond Apricot Clusters

Norenes Healthy Kitchen by Norene Gilletz
Chocolate lifts your spirits when youre feeling tired and overwhelmed. These no-bake treats are the perfect pick-meupper. Instead of nuts or apricots, substitute mini marshmallows.
10 oz
1
(300 g) good-quality dark chocolate (bittersweet or

semi-sweet dairy-free)
Tbs vegetable oil
2
cups toasted sliced or slivered almonds
11/2 cups (8 oz/250 g) cut-up dried apricots (scissors work
best)
Procedure
1 Break up the chocolate into chunks and place in a large dry microwaveable bowl. Microwave, uncovered, on medium for 2
minutes, then stir. Continue microwaving on medium for 1 to 2 minutes longer, just until melted; stir well. Cool slightly
before stirring in oil, almonds, and apricots.
2 Drop by teaspoonfuls onto parchment paper-lined baking sheets. Refrigerate for 30 to 45 minutes or until firm. Transfer to
an airtight container, separating the layers with parchment or waxed paper. Yield: 48 pieces. Keeps for up to 2 to 3 weeks
in the refrigerator, if you hide them well! Freezes well for up to 4 months.
Page 323
Chocolate Chip Cookies

2 1/4
1
1
1
3/4
cups
tsp
tsp
cup
cup
flour
baking soda
GOLDEN CRISCO, at room temperature
firmly packed brown or white sugar
3/4
1
6
2
cup
tsp
Tbs
cups
cup
firmly packed brown sugar

vanilla extract
SIMPLY EGG WHITES
PC THE DECADENT SEMI-SWEET
CHOCOLATE CHIPS
chopped UNSALTED nuts
Procedure
1 Preheat oven to 375.
2 In a small bowl, combine the flour, baking soda and non iodized salt. Set aside for a minute.
3 In a large bowl, combine Crisco, white sugar, brown sugar, and vanilla. Beat until the mixture is creamy. Beat in the egg
whites. Gradually add in the flour mixture. Stir in the chocolate chips and nuts.
4 Drop the cookie mixture by the tablespoonful on an ungreased cookie sheets. Bake for 9-11 minutes, until golden brown.
Yield: about 5 dozen 2 1/4" cookies
Page 324
Flourless Butterless Dark Chocolate Cookies

3/4
cup
fine quality unsweetened Dutch process cocoa

powder (i.e.: Valrhona, Droste)
2-1/2 cups confectioners sugar
1/8
1
Tbs vanilla
4
large egg whites
2 cups walnuts (7 oz), coarsely chopped (you can substitute

your favorite nuts, or leave 'em out altogether)
Special Equipment:
parchment paper or a non-stick baking pad
Procedure
1 Preheat oven to 350 degrees
2 Whisk together cocoa powder, confectioners sugar and salt in a bowl
3 Combine vanilla and egg whites in a 2 cup glass measuring cup, then slowly add to cocoa mixture, beating at low speed
with an electric mixer.
4 Beat batter at medium speed until glossy, about 2 minutes.
5 Stir in walnuts.
6 Drop 5 mounds (1/4 cup) of batter about 3" apart onto a large baking sheet lined with parchment (batter will spread)
7 Put baking sheet on middle rack of oven and reduce temperature to 325 degrees F, then bake until small thin cracks appear
in tops of cookies, 15-17 minutes. Cool cookies completely on baking sheet on a rack and peel from paper.
8 Increase oven temperature to 350 and bake another batch in same manner. (reduce temperature again after putting baking
sheet in oven)
Yield: 10 large cookies
Author Notes
TIP #1:
You can bake several batches and freeze them, or you can do what I do, which is to make up bags of dry mix. Then, when
you're in the mood, all you have to add is vanilla and egg whites.
TIP #2:
Just Whites (powdered egg whites) works surprisingly well in this recipe. Best of all, you can add the powder to the bags of
dry mix, so you need only add vanilla & water; then bake and eat!
Page 325
Ginger Snap 'Granny' Cookies

3/4
1
1/4
1 3/4
cup
cup
cup
cup
shortening
white granulated sugar
fancy molasses
all purpose-flour
2
1
3/4
3/4
tsp
tsp
tsp
tsp
baking soda
cinnamon
powdered ginger
cloves
Procedure
1 Combine shortening, sugar, and molasses together in a large bowl. In a separate bowl, sift the flour, baking soda,
cinnamon, ginger, and cloves together. Combine the two mixtures together until evenly blended. Dough should be slightly
sticky. Roll into 1 balls and place on a greased cookie sheet. Bake at 375 F about 10 minutes.
Yield: 3 dozen
Page 326
Homestyle Chocolate Chip Cookies

With canola instead of margarine
1
1
1/2
1/4
1/4
1/3
cup
tsp
tsp
cup
tsp
cup
all-purpose flour
baking powder
baking soda
sugar
pure maple syrup
1- 1 1/2 tsp vanilla extract

1/4
cup canola oil (a little generous
1/4 cup)
1/3
cup non-dairy LID-friendly
chocolate chips (e.g.
President's Choice The
Decadent Semi Sweet
Chocolate Chips)
Procedure
1 Preheat oven to 350F (176C).
2 In a bowl, sift in the flour, baking powder, and baking soda. Add the sugar and optional non-iodized salt, and stir until well
combined. In a separate bowl, combine the maple syrup with vanilla, then stir in the oil until well combined.
3 Add the wet mixture to the dry, along with the chocolate chips, and stir through until just well combined (do not over mix).
4 Place large spoonfuls of the batter on a baking sheet lined with parchment paper and flatten a little.
5 Bake for 11 minutes, until just golden (if you bake for much longer, they will dry out). Let cool on the sheet for no more
than 1 minute (again, to prevent drying), then transfer to a cooling rack.
Yield: 8-10 large cookies
Page 327
Maple Crunch Cookies

1/2
3
1/4
2
2
2
cup
Tbs
cup
tsp
maple syrup
honey [optional if you want a sweeter cookie]
oil (sunflower, canola, etc.)
teaspoons vanilla
egg whites
cups flour
1 1/2 tsp baking powder

2/3
cup chopped nuts (e.g. almonds, walnuts, cashews,
pecans, hazelnuts, macadamias, peanuts)
oil or oil spray
sugar for rolling
Procedure
1 Preheat oven to 350 deg F.
2 If you wish a deeper flavoured & crunchy cookie, dry roast the nuts. Place nuts in a non-stick pan, roast on medium heat
for approximately 5 minutes (or until lightly browned), stirring constantly with a wooden spoon. Cool and chop for use in
recipe.
3 Combine the oil, syrup, optional honey, vanilla and egg whites in a large mixing bowl and beat until creamy.
4 In a separate bowl, combine 1 1/2 cups of the flour and baking powder. Add dry ingredients into the liquid ingredients,
stirring gently only to combine.
5 Stir in the nuts and mix well to distribute. IF NEEDED, add enough of the remaining flour to make cookie dough that can
be rolled into small balls.
6 Lightly oil a cookie or baking sheet. Take a spoonful of dough and make a small ball. Roll in sugar. Put cookies on lightly
oiled baking tray, leaving approx 2 inches between each cookie. Flatten cookie balls with the bottom of a glass.
7 Bake for 8-10 minutes until golden brown on edges, then remove to a rack to cool.
Yield: approximately 24 cookies
Page 328
Maple-Pecan Sandies
1 cup pecans
18
pecan halves for garnish
1 cup old-fashioned rolled oats
1 cup rice flour (available at large grocery and health food
stores)
2 tsp ground cinnamon
1/4
1/2
2
1
1/4
tsp
cup
Tbs
Tbs
tsp
ground nutmeg
pure maple syrup
vegetable oil
vanilla extract
Procedure
1 Preheat oven to 350 F. Spread 1 cup pecans on baking sheet and bake until lightly toasted, 8 to 10 minutes. Remove from
oven; cool slightly. Lightly brush two baking sheets with oil or line with parchment paper; set aside.
2 In food processor, finely grind toasted pecans. Add oats, flour, salt, cinnamon and nutmeg. Pulse on/off several times to
combine ingredients. Scrape down sides of bowl with rubber spatula and pulse on/off 2 more times to thoroughly combine.
Transfer mixture to large bowl.
3 In medium bowl, mix maple syrup, oil and vanilla. Add oil mixture to flour mixture and stir until well blended.
4 Roll 1 tablespoon dough into a ball and flatten to form cookie about 1 3/4 inches in diameter. Press a pecan half in center
of each cookie. Place cookies on prepared baking sheets, spacing about 1 inch apart. Bake until undersides are lightly
browned, about 10 minutes. Transfer cookies to wire racks to cool.
Page 329
No Bake Chocolate Oatmeal Cookies

These vegan cookies are chewy and freeze well.
2/3
1/4
5
1
cup
cup
Tbs
tsp
maple syrup
oil
unsweetened cocoa powder
ground cinnamon
1/2 cup peanut butter

1
cup rolled oats [not instant]
2
tsp vanilla extract
Procedure
1 In a saucepan over medium heat combine the maple syrup, oil, cocoa and cinnamon. Boil for three minutes, stirring
constantly. Remove from heat and stir in the peanut butter and vanilla until well blended. Then stir in the oats.
2 Drop by heaping spoonfuls onto waxed paper and chill to set, about 30 minutes.
Yield: 24 cookies
Page 330
Nut Butter Squares

cup smooth almond nut butter [or other smooth nut
butter]
cup rice syrup [check label to make sure ingredients are
ok for LID]
cup liquid honey
2 tsp vanilla
cup dried apricots, chopped
2
1
cup
cup
cup
cups
cups
raisins
chopped almonds, toasted
sunflower and sesame seeds, toasted
puffed rice cereal
rolled oats
Procedure
1 In a large saucepan, heat together almond-nut butter, rice syrup, honey and vanilla over medium heat until blended.
2 Add apricots, raisins, almonds, sunflower and sesame seeds; mix well. Add rice cereal and oats; mix to coat.
3 Using lightly oiled hands, press mixture evenly into greased 8-inch square cake pan. Let stand for 15 minutes or until firm.
Cut into squares.
Page 331
Peachy Oatmeal Cookies

If you want these cookies crisp, leave them out overnight uncovered; for moist cookies, wrap them well once they've cooled.
3
3
1
1/2
6
Tbs
Tbs
cup
Tbs
large peaches, or 1-1/4 pounds frozen peaches,

thawed and drained
canola oil
fresh lemon juice
dark-brown sugar, packed
white sugar
whites of 2 large eggs ++
1
1-1/2
1-1/4
1
1/2
1/2
3/4
Tbs
cups
cups
tsp
tsp
tsp
cup

plus 1 tablespoon rolled oats
all-purpose flour
baking soda
cinnamon
non iodized salt
sun-dried cherries, chopped
Procedure
1 Heat oven to 350. Line 2 baking sheets with parchment.
2 Pit, peel, and dice two of the peaches. (If using frozen peaches, set aside 3/4 cup.)
3 Place diced peaches in a saucepan; add lemon juice.
4 Cook over medium-low heat, stirring, until the peaches are broken down (about 20 minutes).
5 Using a whisk, mash peaches; let cool.
6 Meanwhile, dice the remaining peach or reserved frozen peaches.
7 With an electric mixer, beat butter and sugars on high until well combined (about 2 minutes).
8 Add egg and vanilla; beat until combined. Beat in mashed peaches.
9 Add diced peaches; stir in by hand.
10 In a bowl, mix oats, flour, baking soda, cinnamon, salt, and cherries.
11 Stir into the peach mixture by hand until well combined.
12 Drop a heaping tablespoonful onto prepared sheet; dampen finger and gently flatten.
13 Repeat, spacing 2 inches apart.
14 Bake until very golden brown and crisp around the edges (20 to 25 minutes).
15 Cool cookies on wire racks.
16 NOTE: These would also work well with many different fruits, including mango.
Yield: about 3 dozen
Author Notes
++ or equivalent in Just White powder
Page 332
Peanut Butter Cookies

1 cups peanut butter (e.g. Just Nuts
and no salt from Presidents
Choice)
1/3 cup LID margarine *or canola oil
cup
cups
tsp
tsp
sugar
flour
baking powder
Procedure
1 Combine peanut butter and margarine until smooth. You can soften the peanut butter by microwaving it for approximately
10 seconds and this makes it easier to combine with the other ingredients. Add the dry ingredients together in a separate
bowl. Stir well and then add to the peanut butter mixture.
2 Roll into 1-inch balls or drop teaspoon-sized onto an ungreased cookie sheet. You can flatten the cookies with the back of
a fork for the traditional crisscross peanut butter cookie look, or just leave the tops smooth.
3 Bake 350F for 10-12 minutes.
Chocolate Swirl Option:
1 To one-half of the completed cookie dough, add 1/3 cup cocoa powder and mix well. Swirl chocolate batter with the
remaining plain batter.
Page 333
Peanut Butter Cookies

1
1/2
2
1
cup white sugar

cup smooth or crunchy peanut butter
cup vegetable oil
egg whites
Tbs pure vanilla extract
3
1 3/4
1
1
1 to 2
Tbs
cups
tsp
tsp
tsp
maple syrup
white flour
baking powder
baking soda
water, or more as needed to make dough stick
together
Procedure
1 Preheat the oven to 375. Lightly oil a baking sheet or two.
2 Cream together the sugar, peanut butter, oil, egg whites, vanilla, and maple syrup. In a separate bowl, sift together the dry
ingredients - flour, baking powder, baking soda, and salt. Add the dry ingredients to the creamed mixture and blend only
enough to combine do not over mix. The dough will be bit crumbly. If it won't hold together, add water a teaspoon full
at a time until the dough sticks together enough to make the cookies.
3 Roll the dough into 1-inch balls. Place them on the baking sheet and, and use a fork to press the cookie tops and give them
the mark of classic peanut butter cookies. If you prefer a crisper cookie, spray a light coat of oil on the tops of the unbaked
cookies.
4 Optional - sprinkle tops of cookies with sugar.
5 Bake for about 8-10 minutes, until golden brown. Cool on a rack.
6 Cookies freeze well.
Page 334
Poppy Seed Sugar Cookies

3
egg whites
3/4 cup (175 mL) granulated sugar
1/2 cup oil (125 mL) (do not use soybean oil)
1/4 cup ( 50 mL) fresh orange juice
2
tsp (10 mL) baking powder
3
cups (750 mL) flour
1/4 cup ( 50 mL) poppy seeds
more sugar for sprinkling
Procedure
1
2
3
4
5
Mix egg whites, sugar, oil and juice. In another bowl mix baking powder, flour, poppy-seeds.
Add dry ingredients to wet ingredients - stir and try not to over mix. Too much mixing makes tough cookies.
Roll out dough about 1/4" thick and sprinkle with sugar. Cut out in various shapes - about 2.5" wide.
Place on lightly oiled cookie sheet and bake at 350 F (180 C) for 7-9 minutes. They keep well in the freezer too.
Not calorie free - approx 60 calories per cookie
Variations:
1 instead of orange juice - use 1/4 cup water and add 1 tsp vanilla
2 fill with LID acceptable preserves (raspberry, strawberry, blueberry jam/jellies)
Author Notes
The Cookie Fairy dropped some of these off for my 2nd week on the LID. They are really good .
Page 335
Swedish Gingersnap Cookies

1
cup sugar
1/2 cup light brown sugar
8
oz canola oil
1/3 cup unsulphured molasses
2
tsp powdered ginger
1/2 tsp powdered cardamom
1/2
2
1/2
1/2
2-1/4
1
tsp
tsp
tsp
tsp
cups
cup
powdered cloves
baking soda
non iodized salt
white pepper
flour
coarsely chopped candied orange peel
Procedure
2 In a medium bowl, mix together the brown sugar, 1/2 cup of the sugar, and the oil until light and fluffy. (NOTE: this
mixture won't be as fluffy as it would be if you were using the butter called for in the original recipe)
3 Add the egg whites and molasses, and incorporate well. Sift together the dry ingredients and add to the creamed mixture.
Mix well, then gently fold in the candied orange peel.
4 Place dough in the refrigerator until chilled.
5 Shape dough into 1" balls, dip the top half of the cookie in the remaining 1/2 cup sugar, coating them well.
6 Place 2 inches apart on a greased cookie sheet.
7 Bake for 7 minutes, or until golden brown.
8 Use a spatula to remove the cookies from the sheet and let cool.
Yield: 12 to 24 cookies
Page 336
Ices Sorbet and Frozen Goodies
Page 337
Banana and Mango Ice-Cream

1
banana for each person
cup mango for each person
Sprinkle of honey or sugar to taste.
Procedure
1 Slice fruit and freeze on cookie sheet overnight. Remove from freezer and blend all the ingredients until they have the
consistency of ice cream. Add sugar or honey to taste. Can re-chill blended fruit if needed but dont leave for over an
hour or it will become like an ice block. Place in individual serving bowls and garnish with chopped nuts.
Servings: 1
Page 338
Banana and Strawberry Ice-Cream

1
banana for each person.
1/2 cup of strawberries for each person.
sprinkle of honey or sugar to taste
Procedure
1 Slice fruit; keep 1 whole strawberry per person for garnish. Place sliced fruit on a lightly oiled baking sheet and freeze
overnight.
2 Remove from freezer and blend all the ingredients until they have the consistency of ice cream. Add sugar or honey to
taste. Can re-chill blended fruit if needed but dont leave for over an hour or it will become like an ice block. Place in
individual serving bowls and garnish with reserved strawberries.
Servings: 1
Page 339
Banana Ice
One large banana makes one serving. Ripe bananas have more flavour. Figure out how many servings you want to make.
1 large banana
Procedure
1 Peel the bananas & cut them into slices (approx 1/2 inch each). Put them in a tray that can go in your freezer. Freeze for
approximately 1 hour.
2 If you are going to leave them in the freezer longer, remove from them from the pan and put them in a freezer bag or airtight container. They should keep for several weeks this way.
3 Just before serving, remove the frozen bananas and whirl them in your blender or food processor. Serve right away.
4 If you're feeling the need to be decadent, top the banana ice with a few chopped nuts or a teaspoon of jelly/jam.
Servings: 1
Page 340
Easy Pineapple Sorbet

1 can (about 20 ounces) pineapple chunks packed in juice
Procedure
1 Pour the pineapple and juice into a long flat container and freeze. Prior to serving, take the container out of the fridge and
let it sit at room temperature for about 10 minutes to soften. Use a fork to take out chunks of the block of frozen pineapple
with juice. Process the pineapple chunks in a food processor or blender. Process in smaller batches if you have a smaller
processor.
2 Serve immediately.
3 You can re-freeze any leftovers and re-process them again for serving.
Variations:
1 - add sweetener (sugar, honey, maple syrup)
2 - add other fruit or fruit juice - orange, lime, peach, mango, banana
3 - add some LID friendly almond milk or coconut milk (2 tbsp or so)
4 - add some spice - cinnamon, nutmeg, whatever you want
Page 341
Fruit Sorbet
2 cups peeled and cubed frozen fruit (1
inch cubes)
3 Tbs (approx) simple syrup (recipe

below)
1 Tbs lemon juice (optional)
Procedure
1 Choose a fruit for the sorbet. Ripe fruit, in season is best. Berries with seeds, like raspberries and blackberries don't work
well because of the crunchy seeds. Ideas: Apricots Cantaloupes Honeydew Melon Mangoes Papayas Peaches Pears
Strawberries Watermelon (take out seeds)
2 Cut the fruit into the 1 inch cubes and freeze in airtight plastic bag until solid.
3 Approximately 15 minutes before you want to serve the sorbet, remove the fruit from the freezer and let it sit at room
temperature. Once thawed a bit, place the fruit in the food processor and pulse until chopped. Add the simple syrup and
lemon juice to taste. If the fruit is very ripe and sweet, use less syrup. Serve immediately.
4 You can refreeze the prepared sorbet but it will become a hard block. To serve it you need to partially thaw the sorbet for
20-25 minutes and then put it in the food processor again before serving.
Page 342
Fudgsicles
There are recipes for nut milk and rice milk in the Beverages chapter
3
cups bananas, cut into 1-inch pieces
2/3 cup Yu Rice Beverage or LID friendly milk of choice
3
Tbs cocoa powder
3 Tbs sugar
2 tsp vanilla
Procedure
1 In a food processor or blender, combine all of the ingredients, and process for 2-3 minutes to form a smooth puree. Fill 8
(3 oz.) frozen ice pop molds with the mixture and insert sticks. Freeze for at least 6 hours or overnight. Allow the
fudgsicles to sit at room temperature for a minute so they are easier to remove from molds. Serve immediately.
2 Note: Mini paper cups and wooden sticks or spoons can be substituted for the frozen ice pop molds.
Yield: 8
Page 343
Mochachino Iced Coffee

There are recipes for nut milk and rice milk in the Beverages chapter.
1 cup cold brewed coffee
1
tsp
1 cup Yu Rice Beverage or LID friendly 1/4- 1/2 tsp
milk of choice
pinch
2 Tbs cocoa powder
2
1 Tbs sugar
vanilla (optional)
cinnamon
of fresh ground nutmeg
glasses - 1/2 full of ice
Procedure
1 Blender all the ingredients except the ice and process for 1-2 minutes or until frothy. Fill 2 tall glasses half-full with ice
and then pour the coffee mixture over the ice, dividing it evenly between the glasses. Serve immediately.
Servings: 2
Page 344
Peanut Butter and Banana Ice Cream

2
cups FROZEN sliced bananas (2-3 medium bananas)
1/4 cup no-salt nut butter (peanut, cashew, hazelnut
macadamia...)
1
Tbs sugar or maple syrup or honey (if bananas are
really ripe, you may not need sweetener at all)
pinch non-iodized salt (optional)

optional additions: cinnamon or nutmeg; vanilla,
almond or hazelnut extract; toasted coarsely
chopped nuts; some LID-friendly dark chocolate
pieces
Procedure
1 Roughly chop frozen bananas in a food processor. Add nut butter and taste. If sweetener is needed, add it. If you prefer a
more frozen dessert, pop it in the freezer for 15 minutes to harden up.
2 Serve immediately and store remainder in the freezer.
Page 345
Simple Syrup
1 cup water
1 cup sugar
Procedure
1 Equal parts water and sugar, e.g., 1 cup sugar and 1 cup hot water, stir to dissolve. Store in a jar in the fridge.
Page 346
Strawberry Ice
1
lb (450 g) ripe strawberries
3/4 cup (175 g) sugar
3 Tbs lemon juice

2 cups (500 ml) water
Procedure
1 Clean & hull the strawberries & rinse well in cold water. Drain them well and dry them on paper towel.
2 Puree strawberries in blender or food processor until mushy & then add sugar & blend again. Add lemon juice and water
& blender again.
3 Force the puree thru a fine sieve and into a long dish that can be frozen. Put in the freezer for about 1 1/2 hours. Remove
from the freezer & with a fork, rake the frozen blob so small pieces of ice pop up and the new mixture resembles snow. Put
in the freezer for another hour and repeat the raking. At this point the mixture should be ready for serving. It will stay in
the fluffy ice stage for approximately 4 hours but if you don't eat it by then, it will be too hard and you will need to put it in
the lower part of the fridge for about half an hour until it is soft enough to rake up into fluffy ice again.
4 Strawberry ice looks great served in a wine glass.
Servings: 8
Page 347
Thick Chocolate Shake

There are nut milk and rice milk recipes in the Beverages Chapter.
2
cups frozen bananas, cut into 2-inch

chunks
1/2 cup Yu Rice Beverage or LID
friendly milk of choice
1.5 Tbs cocoa or carob powder

1 Tbs maple syrup or sugar
1 tsp vanilla
Procedure
1 Remove the frozen banana chunks from the freezer and allow them to thaw for 5 minutes. Place the banana chunks in a
blender, along with the remaining ingredients, and process for 2-3 minutes until well blended. Serve immediately.
2 variation: add nut butter to change the flavour (e.g. chunky monkey)
Servings: 2
Page 348
Icings, Toppings and Sauces

Once you accept that you won't get a buttery, creamy frosting without butter or cream, you can enjoy a wide variety of
flavored toppings for cakes and cookies (and just about anything else, for that matter :-)
Page 349
7 Minute Chocolate Frosting

2
egg whites
1-1/2 cups granulated sugar
1/4
tsp cream of tartar
1/3
cup cold water
pinch
1 tsp
2 oz
1 oz
non-iodized salt
vanilla extract
semisweet chocolate
unsweetened chocolate
Procedure
1
2
3
4
Melt chocolate over hot water to melt; then allow to cool

Place remaining ingredients in top over double boiler (off heat); beat with electric hand mixer for one minute
Place pan over steaming hot (but not boiling) water, and continue to beat, until thick and fluffy, about 7 minutes.
Off heat, fold in (by hand) vanilla extract and melted chocolate
Page 350
7 Minute Vanilla Frosting

2
egg whites
1-1/2 cups granulated sugar
1/4
tsp cream of tartar (or 2 teaspoons light colored
corn syrup)
1/3 cup cold water

1
tsp vanilla extract
Procedure
1 Place all ingredients except for vanilla in top of a double boiler (off heat); beat with electric hand mixer on low speed for
30 seconds
2 Place over boiling water (upper pan should not touch water). Cook, beating constantly with the electric mixer on high
speed, for about 7 minutes, or until frosting forms stiff peaks.
3 Remove from the heat and add vanilla.
4 Beat 2-3 minutes more, or until frosting reaches spreading consistency.
Page 351
Boiled Icing
3
large egg whites
1 cup sugar
1/3 cup light corn syrup
Procedure
1 Combine all ingredients in the bowl of an electric mixer and place over a pan of simmering water.
2 Whisk gently until egg whites are hot and sugar is dissolved.
3 Place on mixer with whip and beat until cooled and risen in volume.
Page 352
Chocolate Glaze
12 oz semisweet chocolate
2 oz cocoa butter or canola oil
Procedure
1 Melt the 2 ingredients together in the top of a double boiler or a bowl set over barely simmering water.
Page 353
Chocolate Nut Glaze

2 Tbs chopped hazelnuts or almonds
3 oz bittersweet or semisweet chocolate, coarsely
chopped
3 Tbs water or orange juice
Procedure
1
2
3
4
Spread nuts in a shallow pan and bake in a 325 degree oven for 5 to 7 minutes, or until fragrant. Let cool.
In a small heavy saucepan, combine chocolate and water; heat over low flame, stirring, until glaze is smooth.
Carefully pour warm glaze over cake, letting it drip down the sides.
Sprinkle with the nuts. (or add nuts to the glaze before pouring)
Page 354
Chocolate Sauce
You can store the sauce in an airtight container in the refrigerator for up to two weeks. Enjoy it over sorbet
1/2 cup sugar
1/4 cup unsweetened cocoa
1
Tbs cornstarch
1/3 cup of water

1
tsp vanilla extract
Procedure
1
2
3
4
5
6
Prep Time: 5 minutes

Cooking time: less than 10 minutes.
Combine first 3 ingredients in a medium saucepan; stir well with a whisk. Stir in water.
Bring to a boil over medium heat; cook 1 minute.
Remove from heat and stir in vanilla.
Spoon into an airtight container; chill.
Preparation Time: 5 minutes

Page 355
Citrus Glaze
1/2 cup citrus juice
2
Tbs egg whites
1 lb powdered sugar
Procedure
1 Slices of fresh citrus to garnish
2 Whisk together the citrus juice and egg whites, then add the powdered sugar and stir until smooth. Drizzle the glaze evenly
over cake or cookies. Let set in a cool place.
NOTES:
1 any citrus juice works well - orange, grapefruit, lemon, lime, tangerine....
2 recipe also works well without the egg whites
Page 356
Fresh Orange Compote

4
oranges
2 Tbs marmalade without added salt
1 Tbs orange juice
Procedure
1 Section oranges and cut them into small cubes
2 Heat up marmalade and orange juice until you get a paste.
3 Mix paste into orange sections and chill for at least half an hour and drizzle over cake.
Yield: makes about one cup
Author Notes
The topping does look better if you make sure you take off the membranes, but it works either way.
Page 357
Fruit Glaze
1 cup of your favorite flavor jelly, jam or preserves
2
egg whites
1/8 tsp non iodized salt
Procedure
1
2
3
4
Combine ingredients in a double boiler.

Beat mixture over heat until it starts to peak.
Spread evenly over cake or cookies.
(you can make this even simpler by gently heating the jelly or jam and using it directly)
Page 358
Glossy Chocolate Sauce

3
7
3
1/2
oz
oz
oz
cup
unsweetened chocolate
semisweet chocolate
salt-free corn syrup
hot water
(optional: a dash of non-iodized salt, vanilla, orange oil or

very strong coffee)
Procedure
1 Combine chocolate, place over water bath, stir until melted.
2 Whisk in syrup and water, incorporating well. Serve warm.
Yield: 2 cups
Author Notes
If you cannot find a salt free corn syrup, try omitting the corn syrup and water, and just add a small amount (about a teaspoon
or so) of canola oil to the melted chocolate, adding powdered sugar to taste. Stir briskly and thoroughly.
The possible uses for this are endless....

- straight out of the spoon, of course, for those lazy hypo fixes ...
- make a sundae with sorbet and chopped nuts ...
- make frozen bonbons with a small scoops of coconut sorbet; place a single almond on top, freeze them well; remove from
freezer, pour chocolate sauce over and return to freezer ...
- make a chocolate fondue, dipping chunks of fruit and/or LID cookies or cake and/or marshmallows into warm sauce ...
- thickened a little, it makes a great icing for angel food cake ...
- make biscotti and dip half in chocolate sauce, let cool ...
- pour some chocolate sauce in a glass, fill with seltzer for a chocolate "egg cream
Page 359
Hot Mocha Sauce

2
Tbs strong brewed coffee
1
oz semisweet chocolate, chopped
1/4 tsp vanilla
1/8 tsp
cornstarch
pinch cinnamon
Procedure
1 Combine all ingredients in a small saucepan and cook, whisking, over moderately low heat until smooth and thickened,
about 2 minutes.
2 Remove from heat and cool to warm before serving.
Author Notes
Sauce may be made 2 days ahead and kept, covered, at room temperature.
Reheat before serving.
Page 360
Icing Alternatives
- crushed nuts
- sprinkled confectioners' sugar
- sprinkled cocoa powder (straight, or mixed with confectioners' sugar)
- toasted desiccated coconut flakes (check ingredients; sweetened coconut flakes often have added salt)
- citrus zest, finely chopped with a little sugar
- jelly or preserves (heated gently if difficult to spread)
- chocolate curls or flakes (use a grater or vegetable peeler)
- a sprinkling of liqueur (absorbs into cake ... yummm)
- fruit coulis
- chocolate syrup (see- macerated berries)
- fresh orange compote
Page 361
Maple Glaze
1-1/4 cups confectioners' sugar
1
1/4 to 1/3 cup pure maple syrup
Procedure
1 In a bowl, combine confectioners' sugar and vanilla.
2 Gradually whisk in enough maple syrup to make a coating consistency.
3 Pour glaze over cake; allow to set on rack.
Page 362
Marshmallow Frosting
1
cup granulated sugar
1/4 cup water
1
egg white
1/4 tsp cream of tartar
32
miniature marshmallows (or 8 large marshmallows, cut

into quarters)
Procedure
1 Place sugar and water in small saucepan and bring to a boil. Allow syrup to boil until reaching 230 on candy
thermometer. While syrup is boiling, do not stir, but periodically brush crystals down sides of pot with soft brush.
2 While syrup boils, beat egg white with electric hand mixer until frothy; then sprinkle cream of tartar on top and continue
beating until egg whites very stiff. Add marshmallows to the egg white.
3 Beating all the while, pour the syrup over the marshmallows and whites slowly. Continue beating until frosting is stiff
enough to spread.
Page 363
Mixed Berry Sauce

2-1/2 cups mixed berries: strawberries cut in quarters,
blueberries, raspberries, blackberries
2
Tbs sugar
1/2 tsp water

2
Procedure
1 In a medium saucepan, toss the strawberries and blueberries with the sugar and water. Wash the side of the pot down with
a wet pastry brush and cook over moderate heat, stirring occasionally, until the sugar is dissolved and the berries are soft
but still intact, about 2 minutes. If the sugar hasn't dissolved, add a few more drops of water. Stir in the vanilla extract.
2 Remove the pot from the heat and add the more delicate berries.
3 Do not stir; let the residual heat soften them. Transfer to a bowl to cool.
Page 364
Raspberry Sauce
3 cups raspberries
3 Tbs Grand Marnier or Eau de Framboise, or to taste
2 to 4 Tbs water to taste

3 to 4 Tbs superfine sugar
Procedure
1 In a food processor puree all ingredients until smooth.
2 Pour puree through a fine sieve into a bowl, pressing on solids, and chill, covered.
3 Sauce may be made 2 days ahead.
Page 365
Raspberry/Pear Sauce
10 oz
raspberries frozen or fresh
3 cups diced pears (peeled & seeded)
1/4 cup sugar

1
Tbs lemon juice
Procedure
1 This covers a cake in a 9in springform pan so you can half it.
2 Toss all the ingredients into a sauce pan boil until pears are to desired tenderness.
3 Can be served warm or cooled.
Page 366
Royal Icing
5
Tbs meringue powder *
1/2 cup minus 2 tablespoons water *
A few drops of vanilla (or other flavoring)

1 lb confectioners sugar
Procedure
1 Place all of the ingredients in the bowl of an electric mixer. Beat slowly until all of the ingredients are blended. Beat at
high speed until icing forms stiff peaks, about 5 minutes.
2 Add more sugar if the icing is not stiff enough, or a few drops of water if it is too stiff.
3 Use immediately, or cover the bowl with a damp cloth to prevent drying when not in use.
4 Allow at least twenty-four hours for royal icing decorations to dry at room temperature.
Yield: 3 cups
Author Notes
* 2 egg whites at room temperature can be substituted for the meringue powder and the water
Page 367
Strawberry Sauce
1/2 cup sugar
1/4 cup water
3 cups sliced strawberries

2 tsp cornstarch
Procedure
1 Boil water and sugar until the sugar dissolves. Cool completely.
2 In a blender puree 2 cups of the strawberries and the sugar-water mixture. Press the puree thru a fine sieve with a rubber
spatula or the back of a spoon.
3 Stir the cornstarch into the strawberry liquid and bring to a boil for 3 minutes until thickened. Cool and add remaining cup
of sliced strawberries.
4 Goes well with chocolate cake.
Page 368
Vanilla Sugar Glaze

1
cup powdered sugar
1/2 tsp vanilla
2 to 4 tsp water
Procedure
1 Combine powered sugar and vanilla in small bowl.
2 Gradually stir in enough water for desired glazing consistency.
3 Drizzle over cake or cookies.
Page 369
Halloween
Page 370
Brittle Bones
3
large egg whites
2/3 cup white sugar
1 tsp vanilla
dash non-iodized salt (optional)
Procedure
1 Preheat oven to 200 F. Line cookie sheet with silpat or parchment. In a bowl, beat egg whites, cream of tartar and optional
non-iodized salt till fluffy. Gradually beat in sugar. Add vanilla. Place in pastry bag fitted with a medium plain piping tip.
Pipe 3" bone shapes onto baking sheet. Bake 1 hour until set. Turn off oven, dry in oven 1 hour.
Yield: approximately 4 dozen small bones
Page 371
Caramel Corn with Peanuts

3 cups popped popcorn
1/2 Tbs non iodized salt
1
cup sugar
enough water to cover the sugar
1 cup peanuts, skins still on (buy them unsalted, and add

your own non-iodized salt)
Procedure
1
2
3
4
Sprinkle popcorn with non-iodized salt and shake to distribute evenly.

Place sugar in a heavy-bottomed saucepan and add enough water to cover.
Cook until caramelized and golden then stir in the reserved popcorn and peanuts.
Pour onto greased sheet pan and break up slightly into clumps.
Yield: about 5 cups.
Page 372
Chocolate Peanut Butter Treats

2
1/2
2/3
2
oz
cup
cup
Tbs
unsweetened baking chocolate

crunchy natural peanut butter
sugar, or less to taste
canola oil
1
cup rolled oats, uncooked
3/4 cup raisins
1/2 cup non-roasted peanuts, chopped
Procedure
1 On stove top over low flame, or in microwave, melt chocolate and peanut butter together with oil, stirring occasionally.
When well combined, stir in the remaining ingredients. When thoroughly mixed, drop by rounded teaspoonfuls onto
waxed paper.
2 (NOTE: you may need to use your hand to shape the treats if they refuse to stick together, but this won't affect the final
product).
3 Chill until firm, and store in fridge.
Yield: about 2 dozen treats
Author Notes
As always, feel free to substitute ingredients - dried cranberries or cherries (or other dried fruits) instead of raisins; any kind
of nuts instead of peanuts; drizzle melted chocolate on top of treats....
Page 373
Dragon's Skin (Fruit Leather)

1 lb of fruit (apricots, blue berries, peaches, plums,
strawberries)
1/2-2/3 cup sugar (if fruit very ripe & sweet, use less
sugar)
Procedure
1 Rinse fruit and coarsely chop. In a heavy-bottomed pot, cook fruit and sugar for 30-40 minutes, until fruit is very soft. Let
cool.
2 Pure fruit mixture in food process until smooth & then press thru a fine sieve.
3 Place a silpat pad in cookie sheet and evenly spread fruit mixture over the pad. Bake in a preheated oven, 200 F for
approximately 2 hours. Let cool. Cover with parchment paper and invert to remove skin. Cut into strips or rectangles
as desired. It is a bit easier to cut with a pizza cutter. Can roll up fruit in parchment and store in candy jar.
Page 374
Popcorn Balls
1/2 cup honey
1/4 cup sugar
1
Tbs canola oil (or LID vegetable oil)
1/2 tsp cinnamon or 1 tsp vanilla (optional)

5
cups hot air-popped popcorn
Procedure
1 Oil for handling
2 Place air-popped popcorn in a large bowl and set aside.
3 In a 2-quart microwave-safe bowl, combine honey, sugar, cinnamon and 1 tablespoon oil. Cover with plastic wrap and
microwave on high or to 275 degrees for 5-7 minutes.
4 Pour honey mixture over popcorn and stir to coat with a wooden spoon then set aside to cool.
5 After thoroughly washing your hands first, oil your hands then shape popcorn into balls.
Page 375
Pumpkin Candy
based on an American Indian recipe
1-1/2 lbs
2
uncooked pumpkin meat (from 3 or 4 pound

pumpkin)
cups sugar
thinly pared rind of 3 lemons

1 cup fresh lemon juice
Procedure
1 Cut pumpkin meat into uniform strips, 4x2 inches, 1/4 inch thick. Put the strips in a bowl and sprinkle with the sugar.
2 Cut the lemon rind into narrow strips. Add to the pumpkin and pour lemon juice over all. Let the mixture stand at least 12
hours or overnight.
3 Put the mixture in a covered saucepan, bring into a simmer, and simmer gently until the pumpkin becomes translucent but
is still firm, about 1 hour.
4 Remove strips with a slotted spoon and drain on paper towels. Let them dry for 12 hours or overnight.
5 Roll strips in granulated sugar or eat them plain.
6 Strips may also be covered with the syrup & stored, refrigerated; they will keep for several weeks.
Yield: 3 cups
Author Notes
NOTE: You might be surprised at how good this candy is; the texture resembles dried mango or papaya slices, and the taste
is similar but different. It definitely doesnt taste like pumpkin.
Page 376
Pumpkin Seed Brittle

1/3 cup sugar
1/4 cup water
1/2 cup toasted pumpkin seeds *
Procedure
1 Oil a length of aluminum foil, and put aside.
2 In a heavy skillet, combine sugar & water.
3 Cook the mixture over moderately low heat, stirring & washing down the sugar crystals with a brush dipped in cold water
until the sugar is dissolved.
4 Simmer undisturbed, tilting & rotating the skillet, until it is a deep caramel color.
5 Stir in the pumpkin seeds, stirring until they are coated well, and turn the mixture out onto oiled foil, spreading it evenly.
6 Let brittle cool completely, and break it into pieces.
Author Notes
* If you can find toasted unsalted pumpkin seeds, this will save the most time. Otherwise, you may have to buy raw unsalted
pumpkin seeds ("pepitas") and toast them yourself. Don't take your eyes off them, because that will be the moment they
burn.
** I have made this recipe, up to quadrupled portions, in a 2-quart steel pot
*** An added touch is to drizzle (or pour!) melted LID chocolate over the brittle after it has cooled - recipe is in the Desserts
section]
Page 377
Sesame Brittle
1/3
1
2
1/2
cup
cup
Tbs
tsp
sugar
honey
water
cinnamon
1/2
cup blanched whole almonds, toasted
1 1/2 cups sesame seeds, toasted
1/2
lemon
Procedure
1 Lightly oil an 11 by 17-inch baking sheet.
2 In a large heavy-bottomed saucepan with a wooden spoon, stir together the sugar, honey, water, and cinnamon. Stirring
constantly, heat over medium heat until the sugar is dissolved. Turn the heat to medium-high and remove the spoon.
3 Attach a candy thermometer to the pan (it should be immersed in the syrup but not touch the pan's bottom) and bring to a
boil WITHOUT STIRRING. Cook, swirling the pan BUT NOT STIRRING, until the syrup begins to darken and reaches
300 degrees F. Add the almonds and sesame seeds, remove the pan from the heat, and stir gently to coat the nuts and seeds
with the caramel
4 Turn the candy out onto the prepared baking sheet and spread it out evenly using the lemon half. Let it cool until set but
not hard, and score into 1-inch diamond shapes with a sharp knife. Cool completely and break the diamonds apart.
5 Store airtight container.
Yield: about 1 pound.
Page 378
Witch's Teeth (Toasted Pumpkin Seeds)

1
medium pumpkin
5
Tbs sugar
1/4 tsp ground cumin
tsp ground cinnamon

1/4
tsp ground ginger
1 1/2 Tbs peanut oil
Procedure
1 Preheat oven to 250 F. Line a baking sheet with parchment paper. Place seeds on baking sheet and bake until dry, stirring
occasionally, will take approximately 1 hour. Let cool.
2 Combine 3 tablespoons sugar, non-iodized salt, cumin, cinnamon, and ginger in a bowl put aside. Heat peanut oil in a
large nonstick skillet over medium heat. Add pumpkin seeds and remaining 2 tablespoons sugar. Cook until sugar melts
and pumpkin seeds begin to caramelize, about 30-40 seconds. Transfer to bowl with sugar & spices, and stir well to coat.
Let cool before serving.
Page 379
Norenes Recipes
Norene Gilletz of Toronto, Canada is a cookbook author and culinary consultant. She is the author of 8
cookbooks, including Norenes Healthy Kitchen (Whitecap) and The Low Iodine Diet Cookbook (Your
Health Press). Her motto is Food thats good for you should taste good.
Norenes world revolves around food and recipes. For more information, visit her website at
www.gourmania.com, contact her at goodfood@gourmania.com or call 416-226-2466.
Her recipes are included in the appropriate chapter according to type. You can go directly to a recipe
using the following links.
Bread Machine Recipe
Super Salsa
Couscous & Mushroom Casserole
Rainbow Tabbouleh Salad
Lemon Dill Chicken in a Pouch
Simple & Good Ratatouille (Mediterranean Vegetable Stew)
Jumbleberry Crisp
Fake n Bake Burgers
Vegetarian Harvest Oven Stir-fry
Orange Balsamic Vinaigrette
Broccoli & Sweet Potato Soup
Dairy-free Smoothie
Homemade Potato Chips
Chocolate Almond Apricot Clusters
Page 380
Index
_
_Things to dip..... ............................................................ 68
7
7 Minute Chocolate Frosting ........................................ 350
7 Minute Vanilla Frosting ............................................. 351
A
Acadian Chicken Stew with Dumplings ....................... 162
Almond Banana Milk ................................................... 246
Almond Granola ............................................................. 10
Almond Macaroons ...................................................... 319
Almond Milk ................................................................ 247
Almost Sinful Brownies................................................ 284
Apple Coffeecake ......................................................... 285
Apple Dip ....................................................................... 69
Apple Muffins with Crumb Topping .............................. 19
Apple Pie Oatmeal .......................................................... 11
Apple Pie Pudding ........................................................ 307
Apple Spice Cookies..................................................... 320
Apple-Cinnamon Compote with Toasted Oats ............... 12
Argentinean Bean And Vegetable Stew........................ 148
Asian Broth ................................................................... 117
Asparagus Orange Salad ............................................... 203
B
Bahamas Chicken ......................................................... 163
Baked Apples ................................................................ 286
Baked Crispy Chicken Fingers ..................................... 164
Baked Spice Chicken .................................................... 165
Balsamic Tomato Salad Dressing .................................. 77
Balsamic Steaks ............................................................ 153
Banana and Mango ....................................................... 338
Banana and Strawberry ................................................. 339
Banana Bread Oatmeal ................................................... 13
Banana Chocolate Cake ................................................ 287
Banana Chocolate Chip Muffins ..................................... 20
Banana Cookies ............................................................ 321
Banana Ice .................................................................... 340
Banana Rabanada (Brazilian French Toast).................... 28
Banana Walnut Pancakes ................................................ 29
Basic Bread & Buns........................................................ 40
Basic Vegetable Broth .................................................. 118
BBQ Vegetables ........................................................... 224
Beef and Pepper Stir-Fry .............................................. 154
Bengali Chicken............................................................ 166
Berry Blaster ................................................................. 268
Berry Bread Pudding .................................................... 308
Berry Breakfast Polenta .................................................. 30
Blueberry Smoothie ...................................................... 269
Boiled Icing .................................................................. 352
Boston Crme Cupcakes ............................................... 288
Brittle Bones ................................................................. 371

Broccoli & Sweet Potato Soup ..................................... 119
Broccoli Rabe and Rice Soup ....................................... 120
Burgers with Roasted Garlic and Rosemary ........... 48, 155
Butternut Squash and Sage Soup .................................. 121
C
California Marinade ........................................................ 87
Canadian Beef Marinade .............................................. 156
Caramel Corn with Peanuts .......................................... 372
Caramel Matzo Crunch ................................................. 301
Carrot Cookies .............................................................. 322
Carrot Muffins ................................................................ 21
Carrot Slaw ................................................................... 204
Carrots Different Ways ................................................. 225
Cashew Mayonnaise ..................................................... 106
Cashew Milk ................................................................. 248
Chicken with Cider-Sage Sauce ................................... 167
Chick-Pea Walnut Burgers ............................................. 49
Chili .............................................................................. 157
Chilled Spicy Tomato Soup .......................................... 122
Chinese Green Jade Soup ............................................. 123
Chocolate Almond Apricot Clusters ............................. 323
Chocolate Chip Cookies ............................................... 324
Chocolate Espresso Cake .............................................. 289
Chocolate Glaze ............................................................ 353
Chocolate Nut Glaze ..................................................... 354
Chocolate Peanut Butter Cups ...................................... 302
Chocolate Peanut Butter Treats .................................... 373
Chocolate Pudding ........................................................ 309
Chocolate Sauce ........................................................... 355
Chow Mein Noodle Haystacks ..................................... 303
Citrus Glaze .................................................................. 356
Citrus Glazed Chicken Wings ...................................... 168
Citrus Icing Glaze ........................................................... 36
Citrus Marinade .............................................................. 88
Citrus Muffins ................................................................ 22
Classic Lemonade ......................................................... 261
Coconut Milk Slow Cooker Curry ................................ 169
Coffee Pecan Brownies ................................................ 290
Condiments ..................................................................... 50
Cornmeal Muffins........................................................... 23
Country Ribs ................................................................. 185
Couscous & Mushroom Casserole........................ 197, 380
Cranberry Ginger Tea ................................................... 249
Cranberry Sauce ........................................................... 107
Cream of Tomato Soup ................................................. 124
Creamless Cream of Broccoli Soup .............................. 125
Crunchy Celery Salad ................................................... 205
Cucumber and Red Onion Salad ................................... 206
D
Dairy-free Smoothie ..................................................... 270
Page 381
Dragon's Skin (Fruit Leather) ....................................... 374

Dry Roast Granola .......................................................... 14
E
Easy Herb Baked Chicken ............................................ 170
Easy Italian Meat Sauce ................................................ 198
Easy Pineapple Sorbet .................................................. 341
Easy Tomato Salad ....................................................... 207
Egg White Omelette .........................................................4
Egyptian Cauliflower Soup ........................................... 126
F
Fake n Bake Burgers ..................................................... 51
Feeling Blue Smoothie (Blackberry & Blueberry) ....... 271
Finn Vegetable Stew ..................................................... 127
Flank Steak ................................................................... 158
Flourless Butterless Dark Chocolate Cookies ............... 325
Fresh Berry Sauce for Pancakes ..................................... 37
Fresh Orange Compote ................................................. 357
Fresh Tomato Cocktail.................................................. 226
Fresh Tomato Salsa ......................................................... 94
Fruit Glaze .................................................................... 358
Fruit Ketchup ................................................................ 108
Fruit Salad with Orange-Honey Vinaigrette ................. 208
Fruit Sorbet ................................................................... 342
Fruit Soup ..................................................................... 128
Fruity Banana Split ...........................................................7
Fruity Oatmeal ................................................................ 15
Fudge Dip ....................................................................... 70
Fudgsicles ..................................................................... 343
Fudgy Brownies ............................................................ 291
G
Garlic Broth .................................................................. 129
Garlic Chive Sauce ....................................................... 109
Garlic Dip (Skordalia) .................................................... 71
Gazpacho ...................................................................... 130
Ginger Drink Concentrate ............................................. 250
Ginger Lemonade ......................................................... 262
Ginger Snap 'Granny' Cookies ...................................... 326
Ginger, Carrot and Parsnip Soup .................................. 131
Gingerbread Cake with Chocolate Glaze ...................... 292
Gingered Baby Carrots ................................................. 227
Gingered Chicken Breast .............................................. 171
Glazed Parsnips, Carrots and Pecans ............................ 228
Glossy Chocolate Sauce................................................ 359
Golden Roast Potatoes .................................................. 229
Greek Salad ................................................................... 209
Green Apple and Walnut Salad .................................... 210
Green Beans with Toasted Pine Nuts ............................ 230
Guacamole ...................................................................... 72
H
Herb Portobello Burgers ................................................. 52
Herbed Pork Chops ....................................................... 186

Hersheys Special Dark Bark........................................ 304
Homemade Potato Chips .............................................. 231
Homestyle Chocolate Chip Cookies ............................. 327
Honey Spiced Fruit ....................................................... 310
Honey-Limeade ............................................................ 263
Hot Mocha Sauce.......................................................... 360
Hummus ......................................................................... 73
I
Iced Jasmine Green Tea ................................................ 251
Icing Alternatives ......................................................... 361
Indonesian Salad ........................................................... 211
Indonesian Squash Soup ............................................... 132
Israeli Salad .................................................................. 212
Italian Tomato and Bread Salad ................................... 213
Italian Vegetable Stew .................................................. 232
J
Jamaican Red Bean Stew .............................................. 149
Jumbleberry Crisp................................................. 311, 380
K
Ketchup......................................................................... 110
L
Lavash (Cracker Bread) .................................................. 41
Lemon & Honey Smoothie ........................................... 272
Lemon Chicken Stir-Fry ............................................... 172
Lemon Dill Chicken in a Pouch.................................... 173
Lemon Dream Cupcakes......................................... 24, 293
Lemon Grilled Pork (Chicken or Steak) ....................... 187
LID-Friendly, Healthy Drink ........................................ 252
M
Maine Blueberry Crisp ................................................. 312
Mango Jalapeno Relish ................................................... 95
Mango or Peach Salsa ..................................................... 96
Mango Smoothie........................................................... 273
Mango Tomato Salad .................................................... 214
Maple Baked Chicken .................................................. 174
Maple Crunch Cookies ................................................. 328
Maple Glaze.................................................................. 362
Maple or Honey Banana Split ........................................... 8
Maple Roasted Squash.................................................. 233
Maple Sweet Potato Soup ............................................. 133
Maple-Pecan Sandies .................................................... 329
Marinated Portobello Mushrooms with Roasted Pepper
Vinaigrette .................................................................... 234
Marshmallow Frosting .................................................. 363
Matzoh French Toast ...................................................... 31
Mediterranean Herb Rub ................................................ 85
Melon Salsa .................................................................... 97
Mennonite Corn Salad .................................................. 215
Mexican Tomato Lime Soup ........................................ 134
Page 382
Mixed Berry Sauce ....................................................... 364

Mochachino Iced Coffee ....................................... 253, 344
Morning Smoothie ........................................................ 274
Mushroom Barley Soup ................................................ 135
Mushroom-barley Burgers With Sage ............................ 53
Q
Quebec Carrot Chutney .................................................. 91
Quick Blender Lemonade ............................................. 265
Quick Pesto Sauce ........................................................ 112
Quick Pickled Beets........................................................ 92
N
Nasi Goreng .................................................................. 175
No Bake Chocolate Oatmeal Cookies ........................... 330
Norene Gilletz's Bread Machine Recipe ......................... 42
Nut Butter Squares ........................................................ 331
R
Rainbow Tabbouleh Salad ............................................ 217
Raspberry Apricot Vinaigrette ........................................ 79
Raspberry Peach Smoothie ........................................... 276
Raspberry Sauce ........................................................... 365
Raspberry/Pear Sauce ................................................... 366
Red Lentil Kitcheree ..................................................... 150
Red Lentil Soup ............................................................ 139
Rice Milk ...................................................................... 255
Roasted Chicken with Apples and Onions ................... 177
Roasted Root Vegetables .............................................. 238
Roasted Tomato, Cucumber and Guacamole Sandwiches
........................................................................................ 57
Rooibos Fruit Punch ..................................................... 256
Royal Icing ................................................................... 367
Rye Crackers .................................................................. 43
O
Oatmeal And Prune Muffins ........................................... 25
Old Fashioned Lemonade ............................................. 264
Orange Balsamic Vinaigrette .......................................... 78
Orange Banana Smoothie ............................................. 275
Orange Glazed Chicken Breasts ................................... 176
Orange Olive Oil Cake ................................................. 294
Orange Pumpkin Soup .................................................. 136
Orange-spice Pancakes ................................................... 32
Orzo Salad with Fresh Apricots, Pistachios and Ginger
Oil ................................................................................. 199
Oven Roasted Potato Fries ............................................ 235
P
Pancakes ......................................................................... 33
Papaya Salsa ................................................................... 98
Pasta and Peas Soup...................................................... 137
Pasta with Roasted Veggies .......................................... 200
Peach and Cucumber Salsa ............................................. 99
Peachy Oatmeal Cookies .............................................. 332
Peanut Butter And Apple Sandwich ............................... 54
Peanut Butter and Banana Ice Cream ........................... 345
Peanut Butter Cookies .......................................... 333, 334
Peanut Butter Fudge ..................................................... 305
Peanut Butter-orange Sandwich Spread .......................... 55
Peanut Sauce ................................................................. 111
Peanut-Orange Pork Tenderloin ................................... 188
Pepper Stir-Fry.............................................................. 236
Pickled Onions ................................................................ 90
Pineapple Salsa ............................................................. 100
Pink Lady ...................................................................... 254
Poached Fruit with Spices............................................. 313
Popcorn Balls ................................................................ 375
Poppy Seed Sugar Cookies ........................................... 335
Portobello Burgers .......................................................... 56
Potato and Pepper Soup ................................................ 138
Potato Salad .................................................................. 216
Pumpkin Candy ............................................................ 376
Pumpkin Curry.............................................................. 237
Pumpkin Date Muffins ................................................... 26
Pumpkin Seed Brittle .................................................... 377
S
Salad Dressing ................................................................ 80
Scandinavian Baked Apples With Honey & Ginger ..... 314
Seasoned Rice ............................................................... 193
Sesame Brittle ............................................................... 378
Simple & Good Ratatouille (Mediterranean Vegetable
Stew) ..................................................................... 239, 380
Simple Syrup ................................................................ 346
Six Minute Chocolate Cake .......................................... 295
Skillet Biscuits (flat Cakes) ............................................ 44
Slow Cooker Beans ...................................................... 151
Slow Roasted Tomatoes ............................................... 240
Soda Bread...................................................................... 45
South Seas Rice Salad ................................................ 218
Spanish Red Pepper & Almond Dip - Romesco ............. 74
Spice Cake .................................................................... 296
Spice Cupcakes ............................................................. 297
Spiced Iced Coffee........................................................ 257
Spiced Pita Wedges ........................................................ 62
Spiced Pork Chops........................................................ 189
Spicy Hamburgers ........................................................ 159
Spicy Lemon Pepper Pasta with Broccoli ..................... 201
Spicy Peach And Plum Salsa ........................................ 101
Spicy Tomato Soup ...................................................... 140
Spinach-Pear Salad ....................................................... 219
Strawberry And Banana Smoothie ............................... 277
Strawberry Fluff ........................................................... 315
Strawberry Ice .............................................................. 347
Strawberry Lemonade ................................................... 266
Strawberry Pancakes ....................................................... 34
Strawberry Salsa ........................................................... 102
Page 383
Strawberry Sauce .......................................................... 368

Strawberry Smoothie .................................................... 278
Stuffed Eggs .....................................................................5
Stuffed Flank Steak....................................................... 160
Sugar Snap Peas with Almonds .................................... 241
Summer Citrus Terrine ................................................. 316
Sunshine In A Glass Smoothie (banana, Lemon, Orange)
...................................................................................... 279
Super Salsa ............................................................. 81, 380
Swedish Gingersnap Cookies ....................................... 336
Sweet Sheera .................................................................. 16
Sweet and Sour Dipping Sauce ..................................... 113
Sweet-and-Sour Chicken .............................................. 178
Turkey Breast with Apple Stuffing ............................... 183

Two Minute Salad Dressing or Marinade ..................... 115
T
Tabouli (Bulgur Salad) ................................................. 194
Tahini Chicken Salad .................................................... 179
Tahini Dressing ............................................................... 82
Tangerine Vinaigrette ..................................................... 83
Tarragon-lime Chicken ................................................. 180
Tex Mex Veggie Burgers ................................................ 58
Tex-mex Chicken.......................................................... 181
Tex-mex Salsa .............................................................. 103
Thai Lettuce Rolls with Peanut Sauce .......................... 242
Thai Peanut Sauce ......................................................... 114
Thick Chocolate Shake ................................................. 348
Tibetan Rice and Lentil Soup ....................................... 141
Tomato and Cilantro Salad ........................................... 220
Tomatoes With Lemon Tahini ...................................... 243
Trail Mix Oats................................................................. 17
Tropical Salsa ............................................................... 104
Turkey & Black Bean Salsa Tortilla Roll-up ................ 182
Turkey And Watercress Club Sandwich ......................... 59
W
Walnut Salad ................................................................ 221
Watermelon Lemonade ................................................. 258
Wheat Crackers............................................................... 46
White Bean Dip .............................................................. 75
Whole-Grain Salad ....................................................... 195
Wild Rice Salad ............................................................ 222
Winter Minestrone ........................................................ 144
Witch's Teeth (Toasted Pumpkin Seeds) ...................... 379
V
Vanilla Baked Apples ................................................... 317
Vanilla Cupcakes .......................................................... 298
Vanilla Sugar Glaze ...................................................... 369
Vegan Chocolate Cupcakes .......................................... 299
Vegetable Fritters ........................................................... 35
Vegetable Soup ............................................................. 142
Vegetable Stock ............................................................ 143
Vegetarian Harvest Oven Stir-fry ......................... 244, 380
Veggie Burgers ............................................................... 60
Y
Yukon Gold and Mushroom Soup ................................ 145
Yummy Sandwich Spread .............................................. 63
Z
Zen Berry Smoothie ...................................................... 280
Zinger Iced Tea............................................................. 259
Zucchini Quesadillas ...................................................... 64
Page 384

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Low Iodine Diet

5th Edition March, 2012

Low Iodine Diet Recipe Collection

Thyroid Cancer Canada

Low Iodine Diet Recipe Collection

Thyroid Cancer Canada

Low Iodine Diet Recipe Collection

Thyroid Cancer Canada

Low Iodine Diet Recipe Collection

Breakfast Banana Splits ......................................................................................................................... 6

Pancakes & French Toast .................................................................................................................... 27

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Egg White Omelette

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Thyroid Cancer Canada

Low Iodine Diet Recipe Collection

Breakfast Banana Splits

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Low Iodine Diet Recipe Collection

Fruity Banana Split

fresh berries and/or 1 tablespoon of all-fruit

Halve the banana lengthwise

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Low Iodine Diet Recipe Collection

Maple or Honey Banana Split

Halve the banana lengthwise

Oven Temperature: 325F

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Low Iodine Diet Recipe Collection

Mix all ingredients except raisins in a bowl.

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Apple Pie Oatmeal

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Low Iodine Diet Recipe Collection

Apple-cinnamon Compote with Toasted Oats

rolled oats (not instant)

apples, peeled, cored and sliced

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Banana Bread Oatmeal

1/2 tsp ground cinnamon

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Dry Roast Granola

raw rolled oats

cup shredded coconut (optional

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Low Iodine Diet Recipe Collection

1/4 cup strawberries, diced

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cream of wheat (semolina,

1/2 cup chopped mixed nuts (any

Thyroid Cancer Canada

Low Iodine Diet Recipe Collection

Trail Mix Oats

apricots, dates, - remember to read package

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Low Iodine Diet Recipe Collection