Breakfast: *eggs and toast(yeast-free/sugar free)

                    * 100% shredded wheat or oatmeal (sweetened with stevia and cinnamon.  They have alcohol-free flavors that would make this yummy.  RICE MILK is the milk replacement.  It can be bought in the cold section of Publix but is less expensive at Walmart.  It is called Rice Dream.  Get the original not the vanilla.

                      *muffins (see recipes)

                      *crepes or pancake/waffles (see recipes)

 * Bread:  Ezekiel is good.  I like the French Meadow organic yeast free/sugar free. Flax and Sunflower or Summer Bread.  These are least expensive at Publix in the frozen organic section.  The health food store has them also.

. 

Lunch: 

 Sandwiches with special bread:  tuna salad(with mayo in my recipes), chicken salad, egg salad, chicken breast sandwich, meatloaf (chicken and meatloaf can be frozen and thawed for sandwiches),and almond/cashew butter.  Use your imagination!  I liked a grilled veggie wrap (see recipes for recommended brand).  If you don’t like mayo on your sandwiches put some butter and salt and pepper along with lettuce and tomato. It is great to grill some chicken and then freeze it for sandwiches.   

 Salads: Great with lemon and oil (cold-pressed…I like safflower or olive oil.)  Look for the creamy Cesar dressing in my recipes.

 Salt...I bought sea salt.  It helps to add flavor but it is not good to use a lot, of course.   You can use other dried seasonings.  

Remember you can not eat leftovers. Freeze any leftovers that will freeze well for future use. 

Dinners:

Many recipes that you have can be ‘tweaked’ to work. 

*Meat grilled, baked or stove top (no processed meats)

*Fish (no shellfish)

* Chicken soup is good if you use brown rice or whole wheat noodles and look for broth that has no sugar. 

*Tacos (no cheese or taco sauce or sour cream) Make your own salsa and buy cheese substitute.  Publix has a fresh salsa in the veggie section that is great.  This is great in a salad. Make extra and freeze in individual portions. Tostitos Natural chips are great with salsa (Publix has a great fresh salsa in the produce department). 

* Meatballs without breadcrumbs (you can use oats in the blender to make them).

 *Spaghetti (with spelt, wheat or veggie pasta)

***SEE my recipes and use your own.  You will find that there is more you can eat than you think!

Snacks: 

*Cut up veggies 

*yeast-free/sugar free crackers….Ry Krisp are good…(in bread aisle) with butter, almond or cashew butter

 * oatmeal cookies

*pumpkin bread

* raw roasted cashews(put in freezer after made)

* shredded wheat cinnamon mix (see recipe)

* Raw nuts

*Ry Krisp seasoned crackers with honey butter (you can have 2 tsp of raw unfiltered honey per day!)

Drink:

 We drank mostly water...herb tea and made lemonade with lemon juice and stevia and water.  You can also drink tomato juice as long as it has no sugar.  I have a stevia chocolate mix that is good for cold or hot chocolate using the rice milk.  It is very good and helps with sweet cravings!  You will find these cravings are fewer after you have had no sugar!

The most important thing is to be prepared before you do this.  Have the food you need in the house and have a plan for your food! 

Remember sugar written in many ways....anything with 'OSE' at the end of it!  This is dextrose, fructose etc.  Anything with malt, syrup, honey.  Just read the labels carefully!  You will be surprised what has sugar and 'bad' oils in them. 

.

MOIST PUMPKIN BREAD

2/3 c. butter, softened

2 2/3 c. sugar (sub. Xylitol…the same amount or use stevia)

4 eggs

2 c. cooked, mashed pumpkin

2/3 c. water

3 1/3 c. flour (wheat or oat)

½ t. baking powder

2 t. baking soda

1  ½ t. salt

1 t. cinnamon (I use more cinnamon then this and less clove as I like the taste)

1 t. ground cloves (adjust as you like)

2/3 c. nuts ground (optional)

Cream butter and gradually add sugar, beating well.  Add eggs and mix well.  Stir in pumpkin and water.

Combine flour, baking powder, soda, salt, cin. and cloves.  Add this to creamed mixture, mixing well.  Fold in nuts.  Spoon this into 2 well greased and floured loaf pans.  Bake at 350 for one hour.  Test until it is done.  Watch that you don’t overcook as it will dry out.  Yield:  2 LOAVES

****To experiment with the sweetener I would make only half this recipe the first time (one loaf) to see what the desired amount of sweetener would be for you.

See sweeteners page for suggestions on stevia and xylitol.

***you can make muffins out of these.

**I love this with fresh cooked pumpkin but it is good with canned pumpkin (no other additives).

This chart is taken from www.cookingwithstevia.com

Please feel free to experiment with stevia.  Different brands will provide different amount of sweet taste as well as different flavors.  I prefer the stevita for drinks and everyday.

Bulk Conversions

Note: This chart compares 4 types of packaged stevia (stevia blends in packets and in some other form such as a jar or shaker) with artificial sweeteners that have been bulked up to equal sugar volume for volume. 

Note 2: To avoid a bitter taste: Although stevia sweetening strengths vary from one brand to another, when you use a brand high in steviosides, you can achieve a sweeter taste without bitterness. This chart is based on using an extract with over 90% steviosides and a minimum of 30% rebaudiosde A. Consequently, when using a pure stevioside with less then the stated requirements, reduce the amount of stevia listed on the chart above by about 30% - the final product will not be as sweet, but you'll avoid the bitter taste.

                               XYLITOL

Xylitol is a wonderful sweetener.  It has no after taste and is used the same as sugar.  It is not sugar so it will not aid in rising.  Baked items may not rise as well but the flavor is still nice.

WHAT IS XYLITOL?

Xylitol is a natural substance found in various vegetables and fruits, corncobs, and several hardwood trees like the birch.  It is also part of glucose metabolism of man and animals, as well as the metabolism of several plants and microorganisms.  Xylitol is produced naturally in our bodies; in fact, we make up to 15 grams daily during normal metabolism.

  Here are just a few conditions for which xylitol may be helpful:

Insulin resistance

Hormone regulation

Weight loss/control

Osteoporosis/bone health

Cavities

Gum/periodontal disease

Allergies

Ear infections

Sinus infections

URI infections

***Not recommended for pets.  Your body may take a few days to get used to digesting xylitol initially.  Use gradually at first.

                            Whole Wheat Waffles/Pancakes

(5-6 servings)

* 1 and 1/3 cup whole wheat flour       

* 1 cup rice milk

* 2 large eggs

* 4 Tablespoons safflower oil

* 1/2 teaspoon stevia

* 2 teaspoons baking powder

* 3/4 teaspoon sea salt

   1.  Mix all ingredients with whisk.  Make pancakes or waffles with cinnamon/stevia/glycerin syrup.  They are good with a ‘syrup’ of melted butter cinnamon and stevia.

* You can add enough milk to make CREPES.  Put butter, cinnamon and stevia on them.  You can roll them up and eat them….YUM!

***off the diet we enjoy a strawberry syrup… fresh or frozen strawberries, water and stevia in blender…YUM!

BLACK BEAN SALAD WITH YELLOW CORN AND RED PEPPER

2 (15 oz) cans of black beans (drained and rinsed)

1 c. frozen corn

1 red pepper

1/3 c. fresh cilantro, chopped

3 T cold pressed olive or safflower oil

3 T. vinegar(can try lemon on diet or I have something to 'make' vinegar sub. it is vitamin c crystals…see below)

salt and pepper to taste

Pour beans into colander...rinse and drain and then pour corn over them and rinse.  Drain.  Put into a bowl and add finely diced pepper and chopped cilantro. Add dressing and stir.

**You can eat this with Tostitos Natural Chips

**To make vinegar for recipe or dressing:

1/2 cup water at room temp

 1 t. unbuffered corn free Vit. C crystals (from health food store)

Combine in small jar, shake to dissolve.  Store this in fridge for only one week.

                          Skillet Braised Chicken

2 T. safflower oil

Boneless skinless chicken thighs

1 t. salt

1 onion diced small

4 medium carrots, peeled and diced

1 large celery, diced

1 can Italian stewed diced tomatoes (no sugar)

Brown chicken in oil on both sides.  While this is cooking cut the veggies.  When the chicken is done take it out and put in a bowl and set aside.  Put the veggies in the frying pan with the oil from the chicken.  Cook about 10 minutes until lightly browned (on medium). Stir frequently.   Reduce heat to low and add stewed tom. and the cooked chicken.  Cook this 20-25 minutes.  Turn chicken every once in a while to cook through.  Serve on brown rice. 

                             Capellini with Light Sauce

1 lb. capellini  (angel hair) whole wheat or veggie

4 T. safflower oil

1 T. minced garlic

5 c. diced plum tomatoes (fresh)

½ t. basil

Salt/pepper to taste

¾ c. chicken broth (no hydrogenated oil or sugar…organic is good)

5 T. vegan grated topping (mozzarella flavor)

Heat oil and cook garlic.  Add tomato, basil, salt and pepper.  Cook 3 min.  Add chicken broth and stir until heated through.  Pour over hot pasta and toss with grated topping.

                           Basic Tomato Sauce

1 medium onion (whole or chopped)

3 cloves of garlic, minced

Olive oil (to sauté onion and garlic)…I use safflower

2 – 28 oz tomato sauce (no sugar…Hunts)

2 t. Italian seasoning

½ t. baking soda

Salt and pepper to taste

Sauté onion and garlic in oil until tender (I don’t sauté onion…I put it in the sauce whole to cook because my kids don’t like to see it….take it out when finished). You can add hamburger or turkey burger with this sauté or add meatballs later.

 Add the tomato sauce.  Put in the Italian seasoning and then the baking soda and stir.  It will be foamy for a minute.  Lower the heat and simmer for about one hour.  Serve over whole wheat, spinach, veggie, or spelt pasta.

***We ate this a lot.  This can be frozen in individual servings….make a double batch.

********Remember to freeze leftovers.  You can use some of this to put in your scrambled eggs….YUM!

                     Scrambled Eggs in Toast Cups

Toast cups:  Spread both sides of yeast-free, sugar-free bread with butter.  Firmly press the bread into jumbo muffin tins.  Bake until crisp about 15-20 minutes at 400.

Spoon scrambled eggs into the cooked cups. 

**You can make a simple salsa to eat with this for breakfast, lunch or dinner.

_________________________________________________ 

 Salsa:  fresh Roma tomatoes, diced

            Onion diced

  Fresh jalapeño, diced (with the seeds for spice or without for a bit of flavor)

            Fresh cilantro, chopped

            Salt and pepper to taste

**This can be eaten on Tostitos Natural chips for lunch or dinner or a snack.

 Oatmeal Cookies

½ c. butter, softened

1/4c. vegetable glycerin plus 6 packets of stevia

(or 1/2 c. 100% maple syrup OFF the DIET)

2 eggs

½ tsp. vanilla

¼ tsp salt

1 T. cinnamon

½ tsp. baking powder

3/4c. whole wheat flour

1 ¼ c. quick cooking oatmeal

¼ c. chopped nuts(optional)

Cream butter, sweetener, egg and vanilla.  It will not look so creamy but it is fine)

Combine flour, salt, cinnamon., and baking powder.  Add to creamed mixture.  Stir in oats and nuts.  Drop onto cookie sheet and bake at 350 until lightly browned…about 10 minutes.  Watch these as you do not want to overcook.  They can get dry…they will be soft but moistJ

 Delicious Homemade Mayonnaise

6 large egg yolks                              ¼ c.  water

2 c. cold pressed safflower oil           1 t. sea salt

¼ c. fresh lemon juice                           1 t. dry mustard

Beat yolks for 2 min. in a food processor or electric mixer.  Pour 1 c. of the oil into a measuring cup,  very slowly drizzle a thin stream of oil from the cup into the yolks, while beating at a high speed, until all has been used.  Mixture should become thick.  Drizzle in remaining cup, still beating at high speed.  Add lemon juice, water, salt and mustard; mix.  Mayonnaise is ready!  Spoon into a wide mouthed jar with tight-fitting lid.  Refrigerate until ready to use.

You can cut this in half the first time you make it to try it.  It does make a lot.  I used this a lot!  I ate a lot of tuna or chicken. or egg  salad sandwichesJ

                      Blender Mayonnaise

2 eggs at room temp

2 T. fresh lemon juice

¼ tsp. sea salt

1 ¼ c safflower oil

Combine all ingredients except oil in blender at high speed for 1 minute.  Slowly add oil.  Store in glass jar.  Refrigerate.

                          Stuffed Red Peppers

1 t. cold pressed olive oil

1 medium onion, chopped

1 tsp. minced garlic

Salt/pepper

12 oz fresh turkey sausage (use lean hamburger or turkey burger on diet)

1 can (14.5 oz) sugar free diced tomatoes

¾ c. whole wheat couscous

4 red peppers, halved

½ c shredded Monterey Jack cheese (OFF DIET ONLY!)

****You can substitute rice cheese or veggie cheese

Preheat oven to 400.  Heat oil in large skillet over med/high heat.  Add onion, garlic ½ t. salt and 1/8 t. pepper and cook until soft.  Add meat to skillet.  Cook about 4 min.  Add tomato and 1 c. water.  Cook until sauce is slightly thick….about 5 minutes.  Remove from heat and stir in couscous.

Fill in pepper halves with mixture.  Pour ½ c. water in large baking dish.  Cover with foil and bake at for 35-40 minutes. 

*****Remove foil and sprinkle cheese on top and return to oven to bake…10-15 min.  If off diet or using cheese substituteJ

 Fudge Carob Cookie Bar

6 heaping T. carob powder

½ c. butter

½ c. plus 1 T. whole wheat pastry flour

2 tsp stevia powder

(you can play with this depending on which kind of stevia you like….they are different in flavor and sweetness)

¼ tsp. cinnamon

1 tsp baking soda

2 eggs slightly beaten

2 tsp vanilla extract

3 T rice milk

½ c. rolled oats lightly chopped in blender

½ cup chopped almonds or cashews (optional)

1.     Oil a 9 inch baking dish.

2.    Mix flour, stevia, spices, and baking soda in medium bowl.

3.    In second bowl, combine eggs, extract and rice milk.  Mix and let sit for about 15 minutes.

4.Place powder and butter in double boiler…put butter in first and let it melt (this recipe calls for carob chips but they have sweetener).  Turn heat to medium low…stir and heat until blended.

5.  Remove carob mixture from heat and stir in dry ingredients and egg mixture.

6.  Turn into prepared pan.  Sprinkle nuts over surface and press in lightly with spatula (if using).

7.  Bake in a 325 oven for 16-19 minutes.  Brownies should pull away from the sides of the pan.  Do not overcook. 

8.  Cool and cut. 

***This really comes out more like a cake consistency….maybe a mix between cake and brownie.  Good on this diet!

                            Zucchini Italiano

4-6 small zucchinis, sliced thin

1 large can (28 oz) no sugar diced tomatoes

1-2 medium onions, peeled and diced

2 t. dried basil

1 t. dried oregano

1-2 ‘toes’ garlic, peeled and minced

¼ c. lemon juice

Salt and pepper to taste

Mix all ingredients in a medium saucepan.  Simmer over low heat until the onions are transparent.

                                 Swiss Steak

2 lbs. round steak, cut into serving pieces

2 T. cold pressed oil

Heat skillet and add oil, then brown meat.  Place in a casserole dish and add:

½ c. chopped onion

½ c. chopped celery

¼ c chopped pepper

1 c peeled, chopped fresh tomato

½ c. carrots

2 c water

Cover and bake at 300 for 3-4 hours.  Serves 4.

                            Meatloaf

2 lbs ground beef or turkey

1 c. oats, uncooked (can grind them if you want it fine) or crushed Ry Krisp seasoned crackers

1 egg, beaten

¼ c chopped onion

1 c water

1 tsp salt

Combine and shape into loaf.  Bake in 9x5 pan at 350 for about 1 hour.  Serves 6.

***Add your own favorite spices and veggies

***Serve with sweet potato and fresh or steamed veggie and/or salad.

                    Tuna Noodle Casserole

Whole wheat, spelt or veggie pasta

Homemade mayo

Celery, cut up

Onion(if you prefer)

Sea Salt and pepper

Cook pasta, cool and add mayo and veggies.  Serve with garden salad or fresh veggies and creamy Caesar dressing (see recipe) or lemon and oil.  You can also use canned chicken.

                                    Tacos and Taco Salad

Taco Seasoning:

1 tbsp. chili powder
1/2 tsp.  sea salt
1 tsp. garlic powder
2 tsp. onion powder
1 tsp. paprika
1 tsp. cumin
1 tsp. ground oregano

Mix with 2/3 cup of water when meat is fully browned and drained. 

Add this meat to a nice green salad.  Add tomato, carrot, radish, red pepper, cucumber or whatever veggie you enjoy.  You can also put in a small amount of corn and black beans.  Crush up some Natural chips(yellow or blue) and serve with safflower oil, lemon and salt and pepper.  This is really delicious!!!  Make extra meat and freeze in individual portions to have this anytime!

******You can eat this on a “Tumaro’s Gourmet Tortillla’.  It says Multi Grain and Low in carbs in big letters. Whole Foods has a brand called 365 that has a great tasting tortilla.  Add lettuce, tomato and homemade salsa.

                       Wheat Biscuits

2 c. wheat flour

4 tsp. baking powder

½ tsp. sea salt

1/3. c safflower oil

¾ c. water or rice milk

Mix dry ingredients, add oil and mix well!  Add enough water to make soft dough that is not sticky.  Mix just enough to moisten the dry ingredients.  With hands, pat dough to ¾ thickness on floured board.  Cut with glass place on lightly oiled baking sheet.  Bake for 20 min. in a 450 oven.  Makes 12 biscuits.

                    Baked Sweet Potato Fries

1 lb. medium sweet potatos

1 T cold pressed olive oil (safflower will do also)

¼ tsp sea salt

Cut sweet potatoes lengthwise into quarters.  Cut each quarter into two or more wedges to equal size of fries.  Toss potatoes in oil.  Arrange in single layer in pan.  Sprinkle with salt and bake 425 for 15-20 minutes.  Makes 4 servings.

***Sweet potatoes are fine to eat once or twice/week.

**You can eat the skins of baked potatoes.  Give the insides to one who is not on the diet and enjoy the skins with butter and salt and pepper.

                          Zucchini-Nut Bread

1 ½ c. wheat or oat flour

1 tsp. baking powder

½ tsp. baking soda

½ tsp. sea salt

2 large eggs, beaten

¼ c. butter, melted

1 tsp. vanilla

¼ c. vegetable glycerin (available in health food store)

2 tsp. cinnamon

½ tsp. ground nutmeg

1 lb. zucchini, scrubbed and shredded

1 c. chopped almonds or cashews (optional)

Preheat oven to 350.  Mix all ingredients, except zucchini and nuts.  Fold in zucchini and nuts, spoon mixture into muffins tins.  Bake 45-50 minutes until done.

****Special non-alcoholic flavorings can be found at the health food store.

                             Garbanzo Dip

 2 C garbanzo beans cooked and drained (save liquid)

 1/4-1/2 green onions chopped

 2 cloves garlic, minced

 2 T lemon juice

 1/2 cup olive oil

 2 cups parsley

 1/8 tsp dried or 1 T fresh basil

 1/4 c sesame seeds (optional)

Puree all in blender at low speed.  If too thick add some of the saved liquid.  Chill.  Makes 1 1/2 cups.  SABRA brand is good from the store)

 Guacamole

1 cup avocado, mashed

 1/4 c onions, chopped

1/4-1/2 c tomato, chopped

 1 T lemon juice

 1 clove garlic

 1/4 cup fresh cilantro, chopped

Puree all in a blender.  Chill.  Makes 1 cup.

Chicken Dinner

8 chicken breast tenders cut into strips
3 cups broccoli heads
2 zucchini, sliced
1 large onion, sliced into strips
1 tsp minced garlic
1/2 cup chicken or vegetable broth
1 TBS Braggs

Heat olive (or any preferred) oil in a deep frying pan or wok. Add chicken, onion, and garlic to pan. Sauté until onions start to become translucent. Add broccoli, zucchini, broth, and Braggs. Bring liquid to a boil. Once boil is reached, lower heat and simmer with lid on for about 15 minutes, or until vegetable texture is reached.

If too bland, add more Braggs or sea salt. You can pick your favorite fresh herb to enhance the flavor.  Serve over brown rice or eat alone. (feeds family of 4)

                               VEGGIE WRAP
Marinade:
olive oil
lemon juice (lime juice if preferred)
1 TBSP chili powder
1 tsp cumin
sesame seeds (optional)

Veggies (use whichever you like or add others):
-zucchini, peeled and sliced into sticks
-eggplant, peeled in stripes and sliced into sticks
-onion, sliced into wedges
-carrot, sliced into sticks
-Hungarian pepper, sliced into strips

Marinate veggies in refrigerator at least one hour, mixing them a few times to make sure everything gets coated. Sizzle them up on a hot skillet or wok until crunchy-tender. Wrap in wheat tortillas.

                          Eggplant/egg bake

2 large eggplants chopped into 1cm cubes
1 medium onion, chopped
3 cloves garlic, crushed
4 free range eggs
little pepper
little sea salt
fresh chopped oregano and basil

Set oven about 350.

In a frying pan, heat oil, then fry onions, garlic and eggplant. Add a little water if eggplant is dry.

In a bowl whisk the eggs together with the pepper, salt and herbs. Then when eggplant is finished cooking, place in a casserole dish and pour egg mixture over the top. Place in oven for about 30-45 minutes or until set.
Serve with salsa or salad.

 Carrot Muffins

1 ½  c. flour (I used wheat and oat mixed)

1 T baking powder

1/2 t. baking soda

pinch of salt

1/2 t. cinnamon

3 eggs

3 t. stevia

3/4 c rice milk

1/4c melted butter

1 c. grated carrots

Mix flour, baking powder, salt, soda, and cinnamon.  Set aside.  Beat eggs and stir in butter and milk.  Stir in carrots.  Gradually fold in flour mixture into egg mixture.  Spoon batter into muffin cups and bake at 375 for about 20 minutes. (cook just until toothpick comes out dry...check earlier than 20 minutes).  Makes about 12 muffins.

                             CHOCOLATE CAKE

2 cups whole wheat pastry flour

¾ c. cocoa

2 c. xylitol (to be edited as you like)

2 tsp. baking soda

2 large eggs

½  tsp salt

1 c. rice milk

1 c. cold pressed safflower oil

1 ½ c. vanilla extract

1 c. boiling water  (this cake is much more like store-bought if you omit this water….with the water it is more dense)

Preheat oven to 300.  Mix all ingredients together until smooth.  Place mix into a greased and floured  9 X 11 baking dish.  Bake for 1 hour.

                        CHOCOLATE PUDDING

10 packets stevia (or to taste depending on the stevia)

1/3 c. cocoa powder (I liked it with a bit less)

3 T. cornstarch

3 c. rice milk

 4 egg yolks

1 T butter

 2 t. vanilla

In a heavy saucepan, combine stevia, cornstarch, and cocoa.  Add milk; stir well.  Over medium heat, stirring constantly, cook mixture until it is thickened and bubbly.  Continue cooking and stirring for 1 minute.  Remove from heat. Stir about 1 c. hot milk mixture into beaten egg yolks.  Add all of the egg mixture to the remaining hot milk mixture in the saucepan.  Stirring constantly, cook until it is nearly boiling.   Do not boil.  Reduce heat and continue cooking and stirring, 3 minutes more.  Remove from heat.  Stir in butter and vanilla.  Pour pudding into bowl and cover surface with plastic wrap.  Chill in fridge for at least 2 hours before serving.

***I prefer this with less cocoa but use this to your taste

                                  CHILI

1 (15 ½ oz) can red beand, rinsed and drained

1 (15 oz) can great northern beans, rinsed and drained

1 (14 ½ oz) tomatoes cut-up (no sugar added)

8 oz no sugar added tomato sauce (Hunts)

1 c. water

½ c. onion (optional)

1 T. chili powder

1 tsp. sugar

1 tsp. fresh basil or ½ tsp. crushed, dried

½ tsp. cumin

¼ tsp. sea salt

Dash red pepper

2 garlic cloves, minced

cooked brown rice

Bring all ingredients to a boil.  Reduce heat and simmer covered 15 minutes.  Stir occasionally.  Serve over brown rice or with blue or yellow corn chips.  Limit the number of these chips.  Good brand names for these are the Tostitos natural or Garden of Eaten.

                    CAROB CHIP COOKIES

1 stick softened butter (1/2 c)

¼. Tsp stevia extract powder (adjust to taste)

1 egg

½ tsp. vanilla

½ c. whole wheat flour (pastry makes them very soft)

½ tsp. sea salt

½ tsp. baking soda

1 c. rolled oats

¼. c. chopped nuts

½ c unsweetened carob chips (or crushed calcium crunch xylitol bars)

Mix together the first 4 ingredients.  Add the remaining ingredients.  Bake about 10 minutes at 375.

               CREAMY CAESAR DRESSING

1 large clove garlic, crushed

1 tsp. lemon juice

¼ tsp. dry mustard

1 whole egg

½ c. cold pressed olive oil

 ¾ tsp. sea salt

1/8 tsp. black pepper

Blend with mixer until smooth.  Store it in glass jar in the fridge.  This is good when made the day before.

      CHICKEN LINGUINE AND GARLIC SAUCE

1 lb. linguine (wheat, spinach, corn or spelt)

2 T. cold pressed olive oil

9 garlic cloves, chopped (or to taste)

½ tsp. crushed red pepper (optional)

 ½ tsp. sea salt

2 cooked, chopped chicken breast

¾ c. chicken broth

Pinch of thyme

Heat the oil over medium heat.  Add garlic and sauté about 5 minutes (do not burn).  Cool slightly and stir in red pepper and salt.  Gradually stir in chicken, broth and thyme. Simmer until heated through.  Toss with linguine or thin pasta.

                BAKED LEMON CHICKEN

Chicken breast

Fresh lemon juice

Paprika

Black pepper/ sea salt, to taste

Place chicken breasts in skillet.  Sprinkle with salt, pepper and paprika.  Squeeze fresh lemons over chicken and cover.  Cook on medium until cooked.

           SPINACH WITH LOVE APPLES

Get 3-4 big tomatoes and slice them thick into chunks.  Fill the bottom of your 9 X 12 buttered baking dish.  Sprinkle with garlic salt.  Now cook 2 packages of spinach and drain.  With it mix:

¼ c. homemade breadcrumbs (from non-yeast/sugar free bread), seasoned crushed oats, or finely crushed Ry Krisp Seasoned crackers

4 T. melted butter

¼. Tsp. sea salt

 1/3 c. vegan grated topping

½ tsp. garlic powder

½ tsp. thyme

2 beaten eggs

Spoon this mixture on top of the tomato slices and shape into neat little humps.  Sprinkle more crumbs and grated topping on top.   Bake at 350 for 15 minutes.

                 LEMON MERINGUE PIE

3 large eggs

3 T. plus 1 tsp. arrowroot powder

1 c. water

2 tsp. lemon flavoring

3 T. vegetable glycerine

Separate eggs. Place yolks and arrowroot powder into the top of a double boiler, add water and lemon flavoring.  Using a whisk, mix over medium heat until thick.  Remove from heat and cool.  Add glycerine, stir.  Pour into crust and cover with meringue.  Bake in 400 degree oven for 10 minutes or until delicately brown.  Chill at least 2 hours before serving.

               PERFECT PECAN CRUST

¼ c. butter

 1 c. ground fresh pecan (bought out of shells)

Melt butter and remove from heat.  Add pecans and stir.  Spoon the mixture into a greased 8 inch pie dish, pressing against the sides and bottom of the dish to form a crust.  Fill and bake.

                MERINGUE TOPPING

2 large egg whites

1 T. vegetable glycerine

¼ tsp. vanilla

Beat eggs whites until stiff.  Fold in glycerine and vanilla.  Spoon this over pie filling.

                    Pastavasoulle

Small onion, chopped

2 cans cannellini beans, rinsed

8 oz. tomato sauce

½ lb  small pasta (any but white)

2-3 c. water (change to preference….depending on desired thickness)

1 tsp dried oregano

Salt and pepper, to taste

1 T. cold-pressed oil

Pinch of crushed red pepper, if desired

Soften onion in oil.  Add water, beans, tomato sauce, salt/pepper, oregano and red pepper.  Simmer and then add cooked macaroni.  Continue cooking over low/medium heat.  Do not boil.  Serve with special vegan sprinkle cheese on top.

               Meatball/ Black Bean Soup

1 lb. turkey burger

taco seasoning (see taco recipe)

Small onion, chopped

2 cans black beans, drained

1 can water

Shredded vegan cheddar cheese

Mix turkey burger, onion and ½ of the taco seasoning mix.  Make into small meatballs and brown on top of the stove in a pot.  Drain the excess fat.  Add black beans and the other half of the taco seasoning.  Add the can of water.  Simmer for 20 minutes.   Serve over brown rice.  Sprinkle with shredded vegan cheddar cheese.

            Black Bean Veggie Burgers

1 (16 oz) can black beans, drained and rinsed

½ red pepper

½ onion

3 cloves garlic, peeled

1 egg

1 T. chili powder

1 T. cumin

½ c. crumbs (made from special bread or crackers)

In a medium bowl, mash black beans with a fork until thick and pasty.  Chop onion, pepper and garlic in a food processor until fine and then mix with the mashed beans.  In a small bowl mix the egg, chili powder, and cumin.  Stir the egg mixture into the bean mixture and stir.  Add the crumbs to this mixture and stir until it is sticky and holds together.  Divide into 4 patties.  You may grill them about 8 minutes each side or bake them at 375 for about 10 minutes each side. 

          Easy Streusel Coffee Cake

Topping:

½ c. xylitol

¼ c. whole wheat pastry flour

¼ c. butter, softened

1 tsp. cinnamon

Cake:

1 ½ c. whole wheat pastry flour

2 ½ tsp. baking powder

½ tsp. salt

1 -2 eggs, beaten

¾ c. xylitol

1/3 c. melted butter

½ c. rice milk

1 tsp. vanilla

Topping:

In a small bowl, combine topping ingredients.  Blend with a fork until crumbly.  Set aside.

Cake:

Mix flour, baking powder and salt in a bowl.  In a medium bowl, beat together egg, xylitol and butter.  Add milk and vanilla.  Stir in flour mixture and mix well.

Pour batter into a greased and floured 8 or 9 inch square pan.  Sprinkle crumb topping evenly over batter.  Bake for 25-30 minutes at 375 or until cake tests done.  Cut into squares while still warm.

         CINNAMON SHREDDED WHEAT

Shredded wheat, small squares

Butter

Cinnamon

stevia

Vegetable glycerine (optional)

Melt butter and a few drops of vegetable glycerine .  Put in cinnamon (to taste…I like a lot) and stevia.  Mix. Pour this over shredded wheat and mix well.  Put this mixture on a cookie sheet.  Sprinkle some extra cinnamon and stevia over the cereal.  Make sure it is flat in a single layer.  Bake at 350 for about 10 minutes.  Turn over once.  Watch carefully as it burns easily.  This is a great snack that all will enjoy.  Play with the amounts to suit you.