Eat Beautiful

EA T BE AUTI FU L grain-fre, sugar-fre and loing it

A C OOK

BO OK

MEGAN STEVENS

BY

o receive ree bonus videos with additional grain-ree, sugar-ree recipes and an explanation o the new grain-ree baking technique utilized in this book, sign up here: www.eatbeautiul.net/ree-videos

T ABLE OF CONTE

CHAPTER ONE:

NTS

Wa ffl es, P ancake s and Crepes

Waffle # —“Carrot Cake” | Carrot Flour | Waffle # —“Yellow Cake” | Granny Smith Applesauce | Waffle # —Sprouted Nut | Waffle # —Chocolate Chia Seed | Macadamia Nut Pancakes with Coconut Syrup | Coconut Syrup | AIP Pancakes | Crepes | Homemade Hemp or Nut Milk | CHAPTER T

WO:

Sco nes an d Scu ffin s

raditional Scones | Almond-Blueberry Scones | Cashew-Blueberry Scuffins | CHAPTER THREE:

Loaves and Muffins

Zucchini Bread | Blueberry ea Bread | Chocolate Berry Soufflé Muffins | Savory Meat andVeggie Muffins, a k a Sausage and Egg Muffins | Sloppy Joe Muffins | raditional Versatile Muffins | Chocolate-Fig-Walnut Muffins |

Table of Contents � iii

Apple Cinnamon Breakast Muffins | Chocolate-Peanut Butter-BananaMuffin Variation | Pumpkin-Chocolate ChipMuffin Variation |

CHAPTER FOUR:

Bars and Cookies

raditional Chocolate Chip Cookies | Vegan, Egg-ree Chocolate Chip Cookies | Nut-ree Chocolate Chip Cookies | Bacon-Chocolate Chip-Walnut Cookies | Halvah Cookies | Breakast Porridge Apple Cookies | Classic Pumpkin Spice Cookies | “Oatmeal-Raisin” Cookies | Macadamia Nut Snickerdoodles | Chocolate Chip Cake Bars | Pumpkin Chocolate Chip Cake Bar Variation | Pumpkin Pie Bars with Chocolate-Lined Crust | Pumpkin Cream Cheese Bars | Gooey Brownies | CHAPTER FIVE:

Pies

Kiwi Lime Pie | Happy Omega Pie Crust | Mixed Berry-Avocado Pie | Brazil Nut Crust | Carrot-Cinnamon Mousse Pie | Italian Nut or Seed Pie Crust | Pumpkin Pie | Simple Nut Crust | raditional Baked Pumpkin Pie | Sweet Nut Crust | Chocolate Maple Pecan Pie | Cashew Pastry Crust | Blackberry (or Apple) Pie | Date Nut Crust |

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Chocolate Cream Pie | Lemon Meringue Pie | Raw Strawberry-Lemon Cream Pie | Raw Crust | CHAPTER SIX:

Cakes and Frostings

Chocolate Cake with Chocolate Frosting | Chocolate Ganache Frosting | Chocolate Frosting (xylitol-sweetened) | Chocolate Cupcakes | Chocolate Beet Cake | Chocolate-Avocado-Date-Pudding Frosting | Carrot Cake | Classic Cream Cheese Frosting with Honey | “Cream Cheese” Frosting (dairy-ree) | Zucchini Spice Chocolate Cake | Apple Cake (xylitol-sweetened) | Hazelnut “Buttercream” Frosting (dairy-ree) | Cashew “Buttercream” (xylitol-sweetened) | Cashew “Buttercream” (dairy-ree, stevia-sweetened) | CHAPTER SEVEN:

Ea sy Eg gs, Cla fout i and Po rridg es

Berry Claouti | Steamed Eggs | Marshmallow Root and Slippery Elm Porridge or One | Sweet Collard Greens Porridge with Blueberries | Winter Squash Porridge | CHAPTER EIGHT:

Savory Breads, P izza, Roll s and Casser oles

Sweet Sandwich Rolls, or Bittersweet Chocolate Sandwich Rolls | Loa Bread, or Sandwiches or Not | Panini | Yorkshire Pudding “Polenta” Cake | Pizza Dough | Herbed Dairy-ree Ricotta | Bee Stew En Croute | Table of Contents � v

Slow-cooked Pork Cobbler | Shepherd’s Pie | CHAPTER NINE:

Toppings, Sauc es, Custard s, Pu ddings and Compotes

Chocolate Crème Fraiche | Chocolate Sauce | Vanilla Bean Crème Fraiche | Russian Crème Fraiche | Fully Cultured Raw Yogurt | Coconut Whipped Cream | Vanilla Custard (dairy-ree) | Hemp Scoopable Custard with Whole Raspberries | Hemp Milk | raditional Blintz Filling | Dairy-Free Blintz Filling | Vanilla Date Shake “Ice Cream” | Dark Chocolate “Ice Cream” | Te Best Frozen Yogurt | Carrot Cinnamon Frozen Yogurt | Straight-up Ice Cream | Cranberry-Mixed Berry Compote | Raw Jam | Chocolate-Avocado Pudding, Frosting or Fudge | Blender Chocolate Mousse (dairy-ree) | Marionberry “Yogurt” | Strawberry-Walnut Pate | Pumpkin Butter with Strawberries | Peanut Butter Sauce | CHAPTER TEN:

Be verages | 213

Homemade Coconut Milk | Creamy Warm Horchata Eggnog | Hot Chocolate (dairy-ree) | Beet Kvass with Raspberries | Stevia Lemonade | arragon or Basil Limeade with Honey |

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“Juiced ea” — Marionberry Rooibos with Honey | Honey-Spice Lassi | Cardamom-Rose Water Lassi | Cilantro-Mint Lassi (dairy-ree) | Chia Electrolyte Beverage | Ginger-Honey Milkshake |

CHAPTER ELEVEN:

Feeding Kids

Marionberry Panna Cotta (dairy-ree) | Cultured Gelatin Americana | Colorul Gelatin | Cucumber-arragon/Mint | Strawberry-Lime | Blueberry-Beet | Vanilla-Rooibos | Green ea-Spirulina | Pumpkin Spice Pudding (dairy-ree) | Rooibos Chia Chai Horchata (dairy-ree) | Chia Seed Porridge with Apples (dairy-ree) | Chocolate-Cinnamon Chia Porridge, or “Aztec Chia Porridge” (dairy-ree) | Easy Almond Butter Ice Cream (dairy-ree) | Crème Fraiche Paraits | Claouti Paraits | Dairy-Free Paraits | Egg-Free and/or Dairy-Free Paraits | CHAPTER T

WEL VE:

Foods NOT to Eat (and Why)

CHAPTER THIRTEEN:

Glossary of Ingredients

|

|

APPENDIX 1:

Recomme nded Sourc es f or Food and Equip ment

APPENDIX 2:

Methods

APPENDIX 3:

AIP Recipes

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| Table of Contents � vii

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FOREWORD

“Kindred spirits are not so scarce as I used to think. It’s splendid to find out there are so many o , A G G them in the world.”—L.M. M

I

met Megan at a small group Bible study when we were both in college in Salem, Oregon. Te chairs were arranged in a circle, or intimacy, and she was sitting directly across rom me. When she spoke, I knew we were kindred spirits. I elt just like I imagine Anne Shirley did when she first met Diana Barry. What was it that drew me to Megan? She was so obviously filled with joy, hope and love. It was palpable in every word and every smile. I thought to mysel then and there that I hoped we would be riends. Dreams do come true, because we soon became dear riends. And as dear riends tend to do, we connected over many things. Yet, as I reflect back on our conversations over the last years, I can’t help but notice that we’ve spent most o our time talking about ood! Tis common interest deepened as we both became wives and mothers with a passion or serving our husbands and children nourishing ood. We have both carried this love or healthy ood into our work — me writing and teaching traditional cooking methods through raditionalCookingSchool.com and authoring Te Complete Idiot’s Guide to Fermenting Foods, and Megan through blogging at EatBeautiul.net, teaching local cooking classes and opening Vanilla Jill’s in Eugene, Oregon, with her husband, im. At this store, they offer Megan’s signature, seasonally inspired, handmade, healthy low-sugar and no-sugar probiotic rozen treats. (And let’s not orget the kombucha on tap and gut-healthy lunches, too!) While I have always been a very good down-home and healthy cook, Megan made her mark on me (and my amily) as a true ood artist. She makes beautiul ood — and she makes ood beautiul. One year, our amilies vacationed together in the summer, and it happened to be my oldest daughter’s birthday. We all (especially the birthday girl) still remember the amazing threelayer blueberry bars she created or the dessert! Foreword � ix

At her house and restaurant, I have eaten some o the most scrumptious ood ever. Brothbased soups bursting with flavor and goodness, and sandwiches on Paleo-riendly bread, stuffed with local raw cheese, pastured bacon, and veggies. (I you were to ask me what my avorite ood is, I would say “a good sandwich” — and the best sandwiches I’ve ever had were made by Megan.) And desserts ... well, I already told you about the three-layer blueberry bars. Te other delights I’ve tasted (ice creams, cakes, puddings and more) were just as amazing. So it’s truly not surprising to me that we are at this point — now lovingly unveiling Megan’s first cookbook o beautiul, delicious, healing ood. Welcome toEat Beautiul. I believe there’s a purpose or everything in our lives. We can’t choose what happens to us, but we can choose what we do. Even in the difficult times. Why do I mention this? Because Megan and her amily have struggled (as perhaps you are doing right now) with ood allergies, asthma, auto-immune diseases and more. Megan never gave in to a lie sentence o pharmaceuticals or a sub-par existence. Instead o giving up, she pushed or years to find answers, learning how to cook with limited allowable ingredients, and deeply immersing hersel in healing diets and protocols. Megan chose to use her God-given gif o making ood beautiul to solve a very real problem or her amily — and to find healing. You will read it soon in Megan’s own words, but here’s a hint at the results: Megan and her amily are nearly ully healed. And, incredibly, on their healing journey with limited ood choices, they’ve actually enjoyed eating! Is this really possible? Yes, it is. Megan does things with ood I’ve never seen anyone else do. No matter what restrictive diet you’re on — GAPS, AIP, Candida — you will find scrumptious healing recipes in this cookbook. As you turn the pages and try the recipes in Eat Beautiul, I know you will eel and experience the same thing I did when I first met Megan: hope. Hope that your healing journey will end someday, and that along the way, the ood you eat will deeply nourish your body, as well as thrill your soul (and your tastebuds) with its beauty. —Wardee Harmon ounder o raditionalCookingSchool.com and author oTe Complete Idiot’s Guide to Fermenting Foods

Eat Beautiful � x

ACKNOWLEDGEMENTS

B

ehind every book published is a whole team o Very Important People, and Eat Beautiul: Grain-ree, Sugar-ree and Loving Itis no exception. Te ollowing list o VIPs represents my team, and they deserve my unreserved thanks:

My husband, imothy. You are a source o loving encouragement and support. I would never save you or last. You’re the one who taught me to make perect pie by being my go-to taste-tester — you looked so transported each time I succeeded. I get as much pleasure watching you devour (in three bites!) a cookie as you do while eating it. You have helped me carve out time to work, and you’ve always been supportive o my writing and kitchen endeavors. Your eedback has been the most valuable. And your hugs are to my tired soul what bone broth is to my belly. Now, let’s go have a sunny vacation together!

Acknowledgements � xi

Our children. I smile — and laugh — when I think about you tasting all o these recipes and many more. You ate more chocolate than most wise mamas would eed their kids or breakast — but all or a good cause! We have enjoyed so many easts together, and you have learned to appreciate good ood and new flavors. You are the figs on my ruit tree, the ganache on my cake, the custard on my scone. You embellish my lie. Your eedback reflects your maturity and discerning palates; it has been o huge practical help to me these past several years. My Daddy, Jim Finney. You were my first cheerleader in the kitchen, and you remain one o my greatest advocates in every arena. Your wisdom and gracious way o giving advice make you a leader among men, as well as to your own grown-up children. My Mommala, Susan Finney. You have shared your love o ood with me in every possible way. Your encouragement o my blog and other endeavors with “comments” and childcare has been invaluable. Your love has been both practical and tender. My Sister, Jilly. We’ve shared our lives — as I’ve served you cups o coffee and Paleo sandwiches — in the midst o our busyness and sometimes rail moments. Tese times amount to one o my lie’s greatest treasures.

Vanilla Jill’s Scoops and Soups Cafe, located in the Whiteaker District in Eugene, Oregon.

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Our Vanilla Jill’s/Scoops and Soups customers — who are also our riends. So many o you have embarked on healing journeys similar to our own. We have experienced community with you as you have witnessed our hard work with a teeny budget and have cheered us on to success. My warm appreciation goes out to all o you who have encouraged us in our business enterprise and/ or the production o this book. Specific warm hugs o thanks go to Susan Ralls, or believing in what I have to offer; Paul Baughman and Ally Roemer, or donating your time and photography skills, and or loving our vision and passion; Charlotte Dupont, or your huge, unexpected help late in the game, and or bringing along your good-naturedness, generosity and enthusiasm; Cindy Swanson, or your kindness and insights — you’re a great teacher and entrepreneur; Kristy Peters and Emily Vogel, or your long riendship, which has been a source o encouragement and laughter or many years now; and Jason and Bernice Carbaugh, or your caring hearts and wise business counsel. My dear riend Wardeh Harmon. You have encouraged me, both spiritually and proessionally. I am grateul or your words that helped me believe in and persevere on this project. My publishing team. Tanks to Sonya Hemmings, or your warmth, kindness and excellent editing; Heather Carraher, or beautiul cover and interior designs; and photographers George Filgate, Paul Baughman, Charlotte Dupont, Susan Ralls and Andrea Wyckoff o LowStarchPaleo. com, or your visual gifs and joyul spirits. It is my privilege to have worked with you. My parents-in-law, Marshall and Kathleen Stevens. Your hearts have been intertwined with our success and, thereore, with the publication o this book. You have ceaselessly come alongside us with your generosity and assistance. Finally, I thank every visitor to our stores (each one a VIP!) who has enjoyed our menu offerings and has eagerly awaited the publication o this cookbook. Now the recipes or your avorites — whether the Paleo Panini Roll, Pumpkin Cream Cheese Bar or Mixed-Berry Avocado Pie — are yours! I am grateul, too, or the hard-working ood entrepreneurs and armers who surround us. Tey have served as inspiring examples in our endeavor to bring healthy, slow ood to our community.

Acknowledgements � xiii

INTRODUCTION

I

n addition to being a mama who is devoted to our amily’s healing, I also teach GAPS, Paleo and WAP traditional-ood cooking classes in Eugene, Oregon. I am also a Recipe Counselor, meeting each week with individuals who are reerred to me by gastroenterologists, naturopaths, energy practitioners and medical doctors. I am not a dietician or a nutritionist. My specialty is ood, and healing ood in particular. My goal when I meet with clients is to help them succeed on their healing diets. oo ofen patients receive a recommended diet rom their healthcare practitioner but can’t implement it or many reasons. I share recipes, techniques and practical inspiration to help my clients succeed and heal. For our years, my husband imothy and I have owned a rozen yogurt shop, Vanilla Jill’s, in Eugene, Oregon, offering up handmade kefir-based and vegan rozen treats out o sof-serve machines we bought off eBay. Te machines, which once churned trashy rozen yogurt mixes, now afford us the magic and privilege o serving healthy rozen desserts with pleasing texture and visual appeal. Our experience has provided us with a blueprint or revolutionizing ast-ood traditions. In the past two years, we have taken our vision even urther, serving up savory oods that nourish and heal the body. Our third location, Scoops and Soups, has given us another link with our community, providing much-sought–afer bonebroth-based soups and stews, as well as ice creams or every healthy eating liestyle. Our career satisaction grows as we welcome hungry bodies suffering rom modern health epidemics, people who share our hope that many health problems can be healed by dietary changes. Introduction �

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A word we love is “alternatives.” When you or a loved one has just been diagnosed with diabetes, autism, an autoimmune disease, celiac disease, leaky gut, asthma, ADD (Attention Deficit Disorder) or ADHD (Attention Deficit Hyperactivity Disorder), IBS (Irritable Bowel Syndrome), SIBO (Small Intestine Bacterial Overgrowth), candida overgrowth or ood allergies, you need new oods — more nutritious and just as delicious — to replace the old avorites. My amily, too, is on its own journey o healing. Our passion or eating well was born out o our own health adversities — trials I no longer regret! Healing our bodies o asthma, candida overgrowth, autoimmune diseases and more has spurred us to seek a new way o eating and living that is actually more satisying than our previous, conventional American diet and liestyle. We sit down to easts three times a day. We delight in the cooking process. We have developed lots o easy and ast recipes. And we eel the difference in our bodies every meal, every day. We said goodbye to the symptoms we had experienced, and over time we have been rewarded with efficient digestion and a big picture o hope and healing. All o this encouragement and enlightenment can be served up to you, too, in the orm o savory-cobbler meat and vegetable pies, delightul sweet or savory waffles, perect chocolate cake, ice cream (dairy-ree options abound!), pies, cookies, scones and more. I have filled these pages with years o recipe research and customer-tested avorites. I have taught cooking classes or years and have shared student avorites. And each recipe is packed with possibilities and variations, because many readers may have ood allergies that can be limiting. An ice cream made with homemade cashew milk can be substituted with sprouted pine nut milk or the economical and easy-to-make (or buy) coconut milk. I give you not just one recipe or chocolate rosting, but three. And there are our different chocolate chip cookie recipes! Sometimes recipe variations call or completely different sweeteners to meet various readers’ needs. Other recipes might be nut-ree or egg-ree — and yet they all taste indulgent and delicious. Many recipes reflect the comort oods we long or, but in healthier versions, like Pumpkin Pie or Blueberry Muffins. Others put a twist on traditional flavors by marrying them with revolutionary Eat Beautiful �

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changes that surprise and delight the palate, such as Chocolate Cake made with grated beets or zucchini and spread with Avocado-Hemp Chocolate Fudge Ganache, or Pizza Dough topped with veggies, sausage, and Dairy-ree Nut Cheese. Some ingredients may be difficult to access outside o urban areas, but I have put the greatest emphasis on making recipes that are accessible to everyone, wherever you may live, by providing substitutions and resources or ordering hardto-find items. Te intention o this book is to impart a new passion in the kitchen to my readers and to provide solutions or those who are overwhelmed by new dietary restrictions. I have kept the recipes simple and basic, with just the right amount o guidance to steer you to success. Afer all, the best ood is ofen the simplest: whole oods grown naturally and in season, prepared easily but thoughtully. And surprisingly, the techniques used to make grain-ree baked goods are ofen easier than those required by modern baking recipes. I hope readers will embrace these recipes out o a love o eating and a desire to be healed or to become healthier. Whether we realize it or not, we all hunger to get back to the way we are designed to eat: no processed oods, oods grown locally, oods that are “predigested” (which I’ll discuss later in urther detail; see Appendix : Methods, Page ). It’ s my hope that these recipes will teach you to cook in a way that combines the wisdom o the past with the knowledge o the present day. One thing that makes this cookbook unique rom other grain-ree recipe books is the lack o dependence on ingredients like coconut flour and almond flour. I have spent two years learning and creating baking techniques that are healthier and more true to the flavor and texture o classic baked goods but without the added starches and nut-based flours and butters that are oten used in grain-ree baked goods. While many recipes that call or almond butter or tapioca starch taste good, these ingredients are not healthul or ideal or healing diets. (I discuss the quality o almonds and almond products later on in the book. See Glossary o Ingredients, Chapter , Page ) And or the record I do like coconut flour when it is used sparingly, but I am not one to say it is high in nutrition. Factory-made coconut flours have little coconut essence remaining. But this ingredient is a good tool in certain recipes to create the right texture. (I expound upon the uses o coconut flour later on, as well. See Glossary o Ingredients, Chapter , Page ) Introduction �

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Te chocolate chip cookies eatured in this cookbook taste like the classic version — the ones made with white flour. My husband, the ultimate cookie lover, has really enjoyed the test batches. And that is my goal: to give you recipes you’ll return to again and again — and as an essential bonus, or them to be healthier than their conventional counterparts, made rom nutrients that are easy to digest without taxing your body. Lastly, it has been my goal to do or you what Molly Katzen’s book Te Enchanted Broccoli Forest did or me almost twenty years ago, when I was a new wie. I want to share with you how to bake (in this case grain-ree), by showing you how ingredients work in recipes and what combinations go well together. For experimental cooks who want to create their own healthy recipes, this book will teach you basic techniques and patterns that will guide you. For those who preer the tried and true, this book will become your reliable answer, allowing you to make perect chocolate cake, dreamy dairy-ree Crème Anglaise, and brownies that both you and the kids will love. I you are making a change to heal yoursel or someone you love, I salute you or your efforts to improve your health. Some open-mindedness, courage and a willingness to embark on an adventure are necessary. I promise that your body will quickly eel the change. You will notice a difference, and the oods you eat will bring you pleasure! For those o you just looking or bettertasting recipes, I am so happy to share this collection o amily avorites with you. Cheers! And thanks or supporting the work I love to do. Warmly and with hope, Megan Stevens

For more great recipes and nutritional insights, check out my blog, Eat Beautiul (www.eatbeautiul.net), and my Eat Beautiul Facebook page.

Eat Beautiful �

4

A FRAME

WORK

OF DIETS

W

here are you in your health journey? o borrow a Dr. Seuss-style phrase, I’m about and / percent along my particular path. We all know that lie is about the journey and not the destination, but when it comes to healing, we do want to arrive. But what does arriving look like? Arriving or me will mean being symptom-ree and being able to maintain a whole-ood, slow-ood diet — omitting many oods because o their toxic effects. In the meantime, as I strive to get where I’m going, I’ve been grateul to find that the most healing diets also keep me satisfied. I have used three healing diets as the ramework or this cookbook: • Te Gut and Psychology Syndrome (GAPS) Diet • Te Weston A. Price Diet • Te Paleo/Autoimmune Protocol (AIP) Diet

What ollows are explanations explorations elements — which have helpedand so many to heal. o each o these diets — with many intertwined Te Gut and Psychology Syndrome Diet, well-known by its acronym GAPS, is probably the most strict o these three diets. Its list o oods to avoid is the longest, but the short story is one o success. Developed by British physician Dr. Natasha Campbell-McBride, GAPS stems rom scientific research that shows a significant link between the health o the gut and the health o the brain. Since srcinating this diet, Dr. Campbell-McBride has aided many amilies, including her own. At its core, GAPS is a modification to the Specific Carbohydrate Diet, an effective eating plan that is helping thousands o people find relie rom colitis, Crohn’s disease and celiac disease. Dr. Campbell-McBride made some essential changes to the SCD that she observed would more broadly address gut-brain disorders (including attention-deficit disorders, Asperger’s syndrome and autism spectrum disorders), as well as gastro-intestinal symptoms and autoimmune diseases. Her book, simply titled Gut and Psychology Syndrome, details the science that supports her research, and her companion cookbook, Internal Bliss, provides a practical outline A Framework of Diets �

5

or implementing the diet or those who might benefit most. In addition to oods that should be avoided, she ocuses on the nutrient-dense oods that should be eaten to restore and maintain gut health. Te purpose o the GAPS Diet is to heal a condition called leaky gut syndrome, which ofen leads to pathogen overgrowth. Tis conditions is most ofen diagnosed by naturopaths, but occasionally by medical doctors, too. By starving pathogens o all sugars and starches and healing the mucosal lining o the gut — largely with bone broths and regular amounts o ermented oods — the diet restores the gut’s proper flora balance and also heals whatever disease symptoms might have resulted rom an underlying condition, including diabetes, irritable bowel syndrome, interstitial cystitis, asthma, dyslexia, ood allergies and many others. Te plan consists o eating only homemade whole oods and ollowing a starch- and sugarree diet without exception. Cheating sabotages the process. Tis is a diet or a sick person who is determined to get well. It works, but it’s work. I have been on the diet or our years, and I actually enjoy the stage I’ve reached. Te introductory stage — affectionately known as just “Intro” among devotees — is dramatically effective. (I am currently working on a wonderul soup cookbook or the introductory GAPS Diet, containing recipes that are so yummy my amily did not mind the diet’s initial limits.) In my opinion, the GAPS Diet is challenging but effective, and worth the sacrifices required. Te Weston A. Price Diet, also reerred to as a raditional diet, exists in a continuous circle with the GAPS Diet. Many start and finish with the Weston A. Price Diet, stopping to do the GAPS Diet along the way out o necessity. Tis diet emphasizes the critical importance o traditionally raised and prepared oods —meat, milk and butter rom grass-ed cattle; ermented cod liver oil and other ermented oods, including grains, vegetables and ruits; organic produce; and properly prepared (by soaking or sprouting) nuts and seeds. Because the diet’s goal is excellent general health or the average person, there is no need to exclude starches or grains. Raw and living enzymes and saturated ats are also emphasized. Sally Fallon’s book Nourishing raditions provides a well-researched education about why these particular oods have been ound to be the most healthul, as does the Weston A. Price website. Te Paleo Diet reaches a different demographic with a similar, but evolving, message. Strict guidelines were first taught by the Paleo Diet’s orginator, Dr. Loren Cordain, but I like that it is a diet o inclusiveness and tolerance, meaning people can commit to it as much as they are able. More importantly, I like how it has changed over time to become, in my opinion, more accurate and supporting to the body’s unctions. o be specific, the srcinal Paleo Diet emphasized lean meat — grass-ed, but low-at. I don’t believe that low-at diets benefit our systems. Good grass-ed or saturated ats help so many unctions in our body. But most Paleo proponents don’t adhere to this srcinal low-at stipulation at all. In act, bacon is a ubiquitous ingredient in most Paleo cookboooks. Coconut oil, coconut milk, nuts and other high-at nourishing oods are also ever-present. Cordain srcinally Eat Beautiful �

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put no emphasis on organ meats, but now many Paleo recipes incorporate this healthul ood, using the whole animal or the good o all involved. Cordain has reached masses with his teaching, making good health, weight loss and healing attainable to tens o thousands who might never have heard o the Weston A. Price or GAPS diets. Te movement teaches a grain-ree, no-sugar diet. While I eel that ermented or pre-digested grains can be a fine choice or those who are healthy, eliminating grains inarguably helps to heal the sick. Most Americans who are slowly dropping into disease and malnourishment, consuming genetically modified organisms produced by Monsanto and eating actory-made ood, would find Paleo a much better diet choice. As with the GAPS Diet, someone starting the Paleo Diet to get well will find a grain-ree diet is an essential piece o the puzzle. Te Paleo Diet is also one o whole oods, grass-ed meats and organic veggies. Te one thing to avoid? Paleo baking recipes that use starches such as conventional potato flour and tapioca or store-bought nut butters to create the right texture. Watch out or these ingredients. Tey are not Paleo in spirit, and they are difficult to digest i you need to be on a healing diet. (I mean no offense to those who have created these recipes. Tey are indeed innovative — just not as healthy as they might seem.) Te Autoimmune Protocol (AIP) is the healing branch o the Paleo Diet. As implied, it is designed specifically or those Paleo eaters who are trying to put their autoimmune diseases into remission. I have seen in my recipe counseling practice that the GAPS Diet is not ideal or all bodies. For instance, those with histamine allergies cannot handle bone broth or ermented oods, but they ofen do fine with sweet potatoes, (which are not allowed on GAPS). Diets or healing are not one-size-fits-all. AIP also does not allow or nuts, while GAPS does. Tis cookbook takes these variations into account, offering many recipes without nuts, as well as many with sprouted nuts. (I have designated all AIP recipes in Appendix sothey are easy to locate.) Te AIP version o the Paleo Diet is excellent, and I strongly recommend it or certain individuals. wo other diets complement the previously mentioned three: • Te Low-Fermentable, Oligo-, Di-, Mono-saccharides and Polyols (FODMAP) Diet • Te Anti-Candida Diet

Both o these diets also embrace sugar-ree principles that help the body heal itsel. Tey overlap with the aorementioned diets because they all are working to heal similar conditions. Te Low-FODMAP Diet works specifically to relieve the symptoms associated with Irritable Bowel Syndrome. I have personally experienced relie rom bloating by ollowing the guidelines o the diet, which removes oods like onions, avocados, xylitol and winter squash, which, in certain people, erment and cause gas, bloating and other uncomortable symptoms. Tis diet can be done in conjunction with the GAPS Diet with great success. I have written online about how to pursue these two diets together or synergistic healing (please see http://eatbeautiul.net/ / / / low-odmap-gaps-combination-diet-healing-ibs-pathogen-overgrowth-and-sibo/)”.

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Te Anti-Candida Diet is very similar to the GAPS Diet. It is aggressive, restrictive and healing. Individuals who adhere to this diet remove not only all o the oods that GAPS adherents remove, but also additional oods that can exacerbate pathogen overgrowth, such as mushrooms, peanut butter and cheese. Some suggest removing vegetables with ructose, like carrots and beets. I have personally used this diet and ound it to be helpul.

Sprouted macadamia nuts.

For the purposes o this cookbook, it is important to see that these diets emphasize either no grains and no sugar or healing the gut and thus the entire body, or predigested grains and an education about how and which “sugars” to consume or the maintenance o a healthy body. Even people who are able to maintain good health on a raditional diet will be grateul or the grain-ree, sugar-ree recipes in this book. Te techniques in my recipes help your body utilize the nutrients o some o the most beneficial oods. Te ingredients are gentle on sensitive digestion systems, and tremendous health advantages come in the orm o a treat. None o us needs ever again to revert to the banana bread and brownie recipes we grew up with. Why? Te recipes in this book are better or you (by a mile!) and will leave you eeling satisfied and healthy instead

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o indulged and wanting more. At the end o the day, we needn’t sorrow over having to say goodbye to old avorites. Instead, we need to recognize them or the sugar-laden recipes they are and be grateul that they appeared in our lives or only awhile. Let’s now intervene and redefine our avorites. Let’s teach our children the traditional wisdom o easy practices like soaking and sprouting. We are grateul or these modern, science-based diets: GAPS, Weston A. Price, and Paleo/ AIP. ogether, they provide a roadmap that guides us back to ancient traditions. May one or all o these diets — along with the recipes in this cookbook that celebrate them — help you to enjoy a whole new relationship with ood.

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waffles, pancakes and crepes

CH AP TE R O NE

Waf fle s, Pancake s and Crepe s When these morning favorites hit the table, breakfast becomes alive and interactive. Toppings are invited to the party. Two toppings offer options. Three or more suggest a Lazy Susan — lots of passing, spooning and fun. Wafes, pancakes and crepes are about coming together for a decadent meal — savory or sweet, and surprisingly special. These are the moments we look for in life.

WAFFLE #1

“Carr ot C ake ” (grain-free, stevia-sweetened)

Here’s just one o many reasons to get a juicer: You can turn lefover carrot pulp into flour that helps build the batter or these waffles. No more gluten-ree mixes! Tis is a recipe ull o nutrition, natural sweetness and healthy ats that will satisy your appetite and make you smile. Tese waffles are also easy to eat out-o-hand, like muffins. eggs, preerably grass-ed / cup dates, cut into pieces no larger than inch ripe banana cup melted, grass-ed ghee or butter (or coconut oil), slightly cooled cup sprouted homemade almond/other nut butter* (See Appendix : Methods). Or or a nut-ree variation, use cupcoconut butter. / cup carrot flour (recipe ollows), or substitute / cup chopped, raw carrots + / cup coconut flour teaspoon cinnamon / teaspoon sea salt /

teaspoon powdered stevia (or

to drops liquid stevia — NuNaturals brand preerred)

coconut oil spray (optional; see Alternative High-Heat Fats on Page

)

Yields approximately waffles. . Grease waffle iron with coconut sprayor alternative, andpreheat it to medium heat.

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. Place all ingredients in a high-powered blender, in the order listed. . Puree on medium speed until smooth, stopping the motor once to scrape down the sides and then proceeding until the batter is smooth and uniormly mixed — about seconds total. . Pour the batter into the waffle iron and cook according to manuacturer’s instructions. (I you have a Belgian waffle iron, pour or ladle / to / cup batter per quadrant, using cups total per batch.) . Serve with butter, ruit, sweetened yogurt/sour cream/rozen yogurt and syrup, or honey, as desired. Or eat plain, as a snack. *Because most commercially made almond butters are rancid and the almonds aren’t sprouted, it is best to make your own rom soaked and dehydrated almonds. Te health benefits make it worth the effort! See How to Make Almond (or Other Nut) Butter on Page .

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carrot flour Equipment needed: low/no-heat extraction juicer to carrots, depending on size

Yields about cups. . Juice carrots. . Enjoy the juice within minutes or optimum nutrition. . Save the pulp! . Line your dehydrator with cheesecloth, a fine-mesh screen that fits the dehydrator’s shape, or a large square o parchment paper, cutting an “x” in the middle o it or center-ventilated circular machines. . Spread the carrot pulp over the surace, keeping some o it intact in small clumps. . Dehydrate the pulp at desired heat ( hours.

degrees is average) until ully dry, about

. Using a large bowl (or clean pillowcase) to catch all the pieces, empty the pulp into the bowl. Use your fingers to get all the dry pieces that may stick. . Place all the dried pulp into a high-powered blender and blend on medium speed until the pulp has become powdered, about seconds. . Te “flour” is now ready or use in the above waffle recipe. You will have some lef over. It can also be sealed in a storage container and used at a later date.

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WAFFLE #2

“ Yellow Cake”

(nut-free, stevia-sweetened)

Although I don’t usually like to rely on coconut flour exclusively or the bread-y texture in baked goods, this recipe is mostly made rom grass-ed eggs and is, thereore, a lovely culinary trick. Te coconut flour is a tool, used in small measure, and is especially helpul i you are nut-ree. And these waffles are un because they are reminiscent o yellow cake. However, not only are they high in protein, good atty acids, and beta-carotene, they don’t need baking soda. Tis a bonus or those on healing diets, such as the GAPS Diet, because baking soda makes the stomach more alkaline. Tose with digestion issues need proper stomach acidity or optimum digestion. Tisoil. recipe is extra yummy i you can tolerate butter or ghee, but it is still nice made with coconut eggs, preerably grass-ed / cup melted grass-ed ghee or butter (or coconut oil), slightly cooled / cup coconut flour / cup unsweetened applesauce (use homemade resh applesauce rom peeled Granny Smith apples, i ructose/sugar sensitive; recipe ollows) / teaspoon sea salt /

teaspoon powdered stevia, or

to drops liquid stevia (NuNaturals brand preerred)

coconut oil spray (optional; see Alternative High-Heat Fats on Page

)

Yields approximately waffles.


15

. Grease waffle iron with coconut oil spray and preheat it to medium-high heat. . Place all ingredients in a high-powdered blender and puree until smooth, stopping to scrape down the sides once with a rubber spatula, as necessary. . Pour the batter into the waffle iron and cook according to manuacturer’s instructions. (I you have a Belgian waffle iron, pour or ladle about a / cupbatter per quadrant, using cups total per batch.) . op with homemade Granny Smith applesauce or your avorite toppings. Variations: • replace applesauce with / cup mashed banana • replace applesauce with / cup steamed and pureed carrots orzucchini • replace applesauce with / cup cooked winter squash

granny smith applesauce (stevia-sweetened) large or small Granny Smith apples, peeled and chopped into -inch cubes or / -inch slices / cup water /

teaspoon powdered stevia, or drops liquid stevia(NuNaturals brand preerred)

Yields -½cups. . Place all ingredients in a small to medium-size saucepan. . Cover saucepan. . Over low heat, simmer apples until tender and water has mostly evaporated, watching careully to avoid any scorching — about to minutes. . Use in any recipe that calls or applesauce, or serve as a topping.

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WAFFLE #3

Sprout ed Nut (stevia-sweetened)

cups raw, soaked and sprouted wet (See Appendix : Methods) nuts ochoice (i using almonds, use only - / cups) eggs, preerably grass-ed / cup ghee or coconut oil, melted and cooled / teaspoon sea salt / teaspoon powdered stevia, or


/ teaspoon baking soda, sifed (optional; omit or those with stomach pH sensitivity) / cup flaxseed meal / cup chia seeds coconut oil spray (optional; see Alternative High-Heat Fats on Page

)

Yields about waffles. . Place first ingredients in a high-powered blender and puree until smooth, about seconds on medium-high speed or most blenders. . Start the blender again on medium-low speed and, opening the small insert in the lid, add baking soda all at once. . Quickly add flaxseed meal and chia seeds, and blend or an additional Do not over-blend.


17

seconds.

. Allow the batter to set up and thicken or waffle iron to medium-high heat.

min utes while you grease and preheat

. Pour batter into waffle iron and cook according tomanuacturer’s instructions. (I you have a Belgian waffle iron, pour or ladle about / cupbatter per quadrant, using cups total per batch.) . Cool waffles on a metal cooling rack or on paper bags cut open and spread out. Reheat as needed in a toaster or oven. Waffles keep well in the reezer, wrapped in parchment paper and placed in a sealed container. Add-ins and variations: •

- / cups diced Granny Smith apples (unpeeled is OK) or berriescan be olded in at the end just beore the batter sets up and thickens. When baking, use extra grease on the waffle iron to prevent sticking.

•

cup soaked and dehydrated whole or chopped nuts can be olded in at the end just beore the batter sets up and thickens.

•

/ cup unsweetened shaved chocolate or nibs, can be olded in at the end just beore the batter sets up and thickens.

• Optional spices: teaspoons cinnamon,teaspoon ginger, / teaspoon cloves or

allspice, and teaspoon vanilla, can beadded with the srcinal ingredients and blended well. •

•

/ cup cocoa powder can be added with the srcinal ingredients and blended well. / cup cooked winter squash or pumpkin can be added with the srcinal ingredients and blended well.

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WAFFLE #4

Chocolate Chia Seed (nut-free, stevia-sweetened)

Te combination o cocoa and chia seeds creates a yeast-like texture. Te flavor is versatile and can go toward savory or sweet: Eat them with soup, like a side o toast with butter, or top them with all your avorite sweet waffle toppings or a traditional waffle preparation. Tis recipe is a personal avorite.


19

eggs, preerably grass-ed / cup chia seeds / cup extra-virgin olive oil, coconut oil or preerred at, melted and cooled / cup air-trade cocoa teaspoons vanilla / teaspoon sea salt / teaspoon powdered stevia, or


teaspoon water / teaspoon baking soda

. Add first ingredients to a high-powered blender. . Process on medium-low speed or seconds. Keep blender motor going as you proceed with the next step. . Swirl the baking soda and water together well with your finger immediately beore pouring into blender. Pour them in. . Process seconds m ore. Stop motor. Allow batter to set up and thicken or to minutes. . Pour batter in scant / cup amounts into your waffle iron and cook according to the manuacturer’s instructions. . op with cultured cream and berries, homemade ice cream and sprouted walnuts, or butter and aged cheese.

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Macadamia Nut Pancakes with Coconut Syrup (stevia-sweetened)

cup raw macadamia nuts, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup ghee or coconut oil, melted and cooled / cup flaxseed meal / teaspoon sea salt / teaspoon powdered stevia, or


tablespoons coconut flour / teaspoon baking soda ghee, duck at or coconut oil

. I you plan to serve the pancakes with homemade coconut syrup (recipe ollows), make the syrup first, as it needs to chill slightly beore being served. . For the pancake batter, place the first ingredients in the blender and puree until smooth, about seconds on medium-high speed or most blenders.

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. Sif together the baking soda and coconut flour. Start the blender again on mediumlow speed and, opening the small insert in the lid, add the baking soda and coconut flour all at once and blend or an additional seconds. Donot over-blend. . Cook the pancakes over medium-low heat, choosing their size according to your preerence. . Each pancake is ready to be flipped when the sides are dried out and small holes and bubbles are just starting to orm in the center o each pancake. Continue this process until all o the batter is used, adding more at to the pan as needed. . Keep pancakes warm on a plate in a

-degre e-Fahrenheit oven until ready to serve.

. Serve the pancakes with optional coconut syrup, chopped, “crispy” macadamia nuts or walnuts, and other avorite pancake toppings: resh ruit, compote, lightly sweetened crème raiche or yogurt, or maple syrup.


23

Coconut Syrup cup hot water / cup unsweetened dried coconut / cup organic maple syrup, local raw honey, coconut sugar or hardwood-derived xylitol / cup coconut oil, ghee or butter teaspoon vanilla / teaspoon sustainably sourced gelatin

. Place all ingredients in a high-powered blender and blend on medium-high speed or about minute. . Pour the syrup through a fine mesh strainer into a small to medium-size bowl, pressing on the coconut solids to extract all o the liquid. . Chill the syrup in the rerigerator, stirring it occasionally, until the pancakes are ready. . Serve the syrup chilled, as the gelatin thickens as it cools, creating a pleasantly viscous texture that will become runnier when it hits the hot pancakes.

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AIP P an cak es (egg-free, nut-free)

whole plantains, black or close to black in color, ully ripe / cup coconut oil, melted / cup cricket flour*(see Resources or suppliers), or substitute with coconut flour i you preer tablespoons filtered water teaspoons sustainably sourced gelatin teaspoon cinnamon optional: scant powdered stevia (NuNaturals brand preerred), or tablespoon honey

. Place the water and melted coconut oil into blender. . Add the peeled plantainsand all remaining ingredients. . Blend on low speed until the puree is smooth, button or scraping down the sides as needed.

to seconds, using the pulse

. Melt tablespoon coconut oil in a hot cast-iron skillet and pour in the first batch o batter in rounds, turning the heat to medium-low once the batter is poured in.


25

. Allow the edges to dry out a bit and some bubbles to orm, as you would with traditional pancakes, then flip and cook on the second side. . Proceed in this manner until all the batter is cooked, keeping the first batch warm in a -degree oven until ready to serve. Garnish as desired. (I garnished the above pictured pancakes with lightly sweetened coconut butter.) Recipe Notes Tis recipe makes

to

medium-size pancakes. It can serve

to

people i you have side

dishes o meat and condiments. I you want a big plate o pancakes or each person, then this recipe will serve . Te recipe can bedoubled. *Crickets produce ewer greenhouse gases than conventional bee and can be raised on less land. Tey are high in protein, good ats, calcium, iron, zinc and B vitamins — everything you’d hope or when eating any meat source. About percent o the world’s population consumes insects. But to Americans, it is taboo. Yet with concerns about poor animal husbandry principles and its ill effects on land, air and ozone, increasing numbers o radical oodies are making this dietary change to benefit the planet. Te goal is to reduce one’s carbon ootprint — not by going vegan or vegetarian, (because our bodies are obviously omnivorous by design), but by eating insects. For me and many other grain-ree oodies who have allergies, there is an additional benefit to using cricket flour. I try to limit my nut consumption, and I am allergic to coconut flour (which is great, but has its limitations). Cricket flour is a new flour replacement, providing nutritional variety in our diet as well as the unctional avor o filling in or other flour substitutes. While none o us should have too many nuts, in a diet o implicit moderation cricket flour is hard to overdo. I love cricket flour because as a meat source, it is a complete protein (unlike other grain-ree flour substitutes) and contains all o the essential amino acids. So what does it taste like? Its flavor resembles that o buckwheat. It’s got a seed-like quality that is complex and delicious!

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Crepes Tis recipe came to me suddenly, as i rom the heavens. And I’m grateul it did. I grew up eating blintzes every Christmas, with a Jewish mama who brought her riches to create a new amily tradition. My sister Jill and I simply can’t bear a Christmas without them. And this recipe has brought back that possibility, so that our children can know the authentic experience and lacey pleasure o crepes—without the gluten and sugar. As with all crepe recipes, remember that the first crepe unctions to season the pan. It will be ugly and a treat or the cook to nibble on. All the others will turn out beautiully. / cup homemade vegan milk (recipe ollows) or raw dairy milk / cup coconut oil, grass-ed ghee or butter, melted and cooled slightly eggs, preerably grass-ed / teaspoon sea salt /

teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred — or teaspoons honey, i tolerated)

/ cup walnuts, soaked, sprouted and dehydrated tablespoons coconut flour tablespoon flaxseed meal teaspoon chia seeds


27

Serves to . Tis recipe doubles well. . Place all ingredients in a blender in the order they are listed, and puree until smooth. . Set aside the batter or

minutes, during which time it will thicken.

. Melt a tablespoon o coconut oil or ghee in a small or medium-size hot skillet, preerably cast-iron. . Pour about / cup o the batter into the pan, depending on the pan’s size, making a thin layer o batter cover the bottom by turning and rotating the pan. Cook until the batter is bubbly, less wet and cooked around the edges, browning and beginning to peel up. . Flip the crepe using a ork (to lif the sides) and your fingers, or use a spatula without scraping the bottom o the pan. (You want to keep the “nonstick” surace only touched by the crepes themselves, which helps it stay “nonstick.”) . Cook the other side briefly, to seconds. . Tese are delicious served with some o our avorite fillings: • Homemade compote or berries on top and custard inside (see recipes on Pages

,

)

• Homemade sprouted peanut butter or almond butter, (see Appendix : Methods),

honey, and sliced bananas. Add dark chocolate (vegan) ice cream (see recipe on Page ) or aantasy breakast! • raditional blintz fillings, such as Fully Cultured Sweet Cheese topped with Raw Jam and Granny Smith Applesauce ( , ) • Scrambled eggs and cheese, with sautéed onions and bell peppers, plus a side o

bacon! • Sautéed mushrooms, resh tarragon, homemade gravy (use bone broth to deglaze

drippings rom a baked chicken!), caramelized onions and sausage • Ratatouille o summer zucchini, eggplant, peppers, onions, garlic and olive oil • Lefover shredded roast chicken, homemade pesto, resh veggies such as garden

tomatoes, cucumbers, and a avorite aged cheese: brie, gouda, jack or a vegan Herbed Dairy-ree Ricotta ( ) • Mashed sweet potatoes, mashed baked winter squash, or mashed, cooked rutabaga/

turnip, topped with sharp cheese and melted; add bacon pieces, and sautéed green onions

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Home made He mp or N ut M ilk Combine in a high-powered blender: cups filtered water and / cup raw hemp seeds (or a sprouted wet nut or seed o your choice). Add / teaspoons powdered stevia (or to drops liquid stevia). Process on medium-high speed or seconds. Do not strain. Te milk is now ready to use.


29

scones & scuffins Eat Beautiful �

30

CHAPTER TWO

Scone s and Scu ffins Pleasure comes from perfect texture, the breaking of something buttery, the crumble and chew, the mouth-feel, and rich, satisfying fat. I am an instant hedonist with a scone in my mouth. Enjoy again that traditional British experience and humbler versions of the same.

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31

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Traditional Scones (stevia-sweetened)

cups cashews, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup coconut oil, very cold rom the rerigerator / teaspoon sea salt / teaspoon powdered stevia (or

drops liquid stevia — NuNaturals brand preerred)

/ cup coconut flour / teaspoon baking soda - / cups rozenberries, blueberries or blackberries preerred

Yields scones. Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) Make sure the baking sheet you choose has an edge or rim at least inch high, as some o the at may melt and run out. . Scoop the cold coconut oil onto a cutting board. Cut it into very small pieces, no piece bigger than a pea. . Place the small cold pieces o coconut oil onto a plate lined with parchment or wax paper and place this plate back into the rerigerator. Scones and Scufns �

33

. Place cashews, eggs, sea salt and stevia into the work bowl o a ood processor. Process until the cashews are mostly pureed, about to seconds. . Sif together the coconut flour and baking soda. . Add the rozen coconut oil pieces and the dry ingredients to the cashew puree in the ood processor. Pulse to mostly combine, about to pulses. . Add the rozen berries and pulse to combine again briefly, being very careul not to cut the berries too small or to over-mix the dough. . Dump the dough out onto a large flat surace, (a marble surace is ideal because it stays cold and keeps the dough cold), but even a large wooden cutting board will work fine. . Create a large flat circle with your hands. Pat and mold the dough into this shape, careul not to over-work it. Te circle should be approximately - / inches thick and about inches in diameter. . Cut the circle in hal, then each hal into thirds, creating pie-shaped wedges total. . Place the wedges on the prepared baking sheet. . Bake to minutes, until golden brown danfirm to the touch. Remove rom the oven and allow to cool or minutes beore trans erring to a cooling rack or serving. Variations: • Substitute rozen diced pieces o Granny Smith apple or the berries,

adding teaspoon cinnamon.

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Almond- Blueb err y Sco ne s (stevia-sweetened)

Few things in lie afford me as much pleasure as hearing a member o my amily cooing over something I’ve baked. Tese are my -year-old son’s avorite, and I, thereore, love serving them. Tey are the hippy-healthy version o a scone — chewy and crumbly, with all the sweetness coming rom the blueberries. cups almonds, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup coconut oil, very cold rom the rerigerator teaspoon vanilla / teaspoon powdered stevia (or


/ teaspoon sea salt / cup coconut flour / teaspoon baking soda - / cups rozen blueberries

Yields scones. Preheat oven to

degrees Fahrenheit.


35

. Lightly grease a baking sheet or line it with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) Make sure the baking sheet you choose has an edge or rim at least inch high, assome o the at may melt and run out. . Scoop the cold coconut oil onto a cutting board. With a large knie, cut the chunk o oil into very small pieces, no piece bigger than a pea. . Place the small cold pieces o coconut oil onto a plate lined with parchment or wax paper; and put the plate back into the rerigerator. . Place almonds, eggs, vanilla, sea salt and stevia into the work bowl o a ood processor. Process until the almonds are mostly pureed, about to seconds. Scrape down the sides o the work bowl. . Sif together the coconut flour and baking soda. . Add the rozen coconut oil pieces and the dry ingredients to the almond puree in the ood processor. Pulse to mostly combine, about to pulses. . Add the rozen berries and pulse to combine briefly, being careul not to cut the berries too small, or to over-mix the dough. . Dump the dough out onto a large flat surace, (a marble surace is ideal because it stays cold and keeps the dough cold), but even a large wooden cutting board will work fine. . Create a large flat circle with your hands. Pat and mold the dough into this shape, careul not to over-work it. Te circle should be approximately - / inches thick and about inches in diameter. . Cut the circle in hal, then each hal into thirds, creating pie-shaped wedges total. . Place the wedges on the prepared baking sheet, using an offset metal spatula. . Bake to minutes, until golden brown danfirm to the touch. Remove rom the oven and allow them to cool or minutes beore transerring to a cooling rack or serving.

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Ca she w-Blu eberr y Scu ffins (stevia-sweetened)

My kids insist that no name but scuffins will do or what they consider the finest in dessert-like breakast oods. Tis batter is designed to be in the shape o a drop scone or loose biscuit but to have the texture o a muffin or enriched dough.


37

cups cashews, soaked and wet (see Appendix : Methods) eggs, grass-ed preerred / cup extra-virgin olive oil / teaspoon sea salt / teaspoon + a teeny bit more powdered stevia (or preerred)

to

drops liquid stevia — NuNaturals brand

/ cup flaxseed meal / cup chia seeds, processed into a meal in a high-powered blender or coffee grinder / teaspoon baking soda / cup rozen blueberries / cup cashew pieces, sprouted and wet, or dehydrated

Yields scuffins. Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place the first in gredients — cashews, eggs, olive oil, sea salt and stevia — into a high-powered blender and blend on medium-high speed until the cashews are smooth, about seconds. (A traditional blender will work too; even i thecashews don’t get as smooth, the recipe will turn out well.) . In a separate bowl, sif together the two kinds o seeds and baking soda. . Start the motor running on the blender again and quickly add in all o the dry ingredients. Blend or about seconds, being careul not toover-mix, just until the dry ingredients are evenly incorporated. (Some blenders may not be able to handle this step, in which case, pour the wet ingredients into a medium-size mixing bowl; add the dry ingredients, olding them in briefly but thoroughly.) . Fold in the rozen berries and cashews with a def, quick hand, being careul not to over-mix the batter. . Allow the batter to set up or minutes. . Scoop mounded scuffin batter onto prepared baking sheets, preerably using a - or -ounce ice cream scoop with an automatic release mechanism. Eat Beautiful �

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. Bake to inutes, m until the scuffins are puffed in the center, golden brown on top, and light brown around the edges. A toothpick or sharp knie inserted into the center should come out clean, with no wet batter adhering. . Cool min utes on the baking sheets beore removing the scuffins to baking racks or serving.


39

loaves & muffins

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40

CHAPTER THREE

Loave s and Mu ffins Loaves and mufns are the basics of bread for which we yearn. They are the glor y of what’s comfortable. They round out any meal or create a meal in and of themselves. These high-protein recipes can function in either capacity: A savory, meat-lled mufn is lunch, or a loaf slice goes beautifully with homemade soup. You can even make yourself a sandwich again, without the bread being an apology.

Loaves and Mufns �

41

Zucchini Bread (stevia-sweetened)

Tis recipe fits into the category I call tea bread. It is a loa, not too sweet, and equally good with butter and cheese as it is with compote, custard or by itsel. It’s high in protein and good at, and it can be sliced thinly or thickly. It’s great or lunch or an afernoon snack. cups cashews or walnuts, soaked and still wet (see Appendix : Methods) cup zucchini, chopped in small chunks eggs, preerably grass-ed egg whites, preerably grass-ed tablespoon vanilla teaspoon cinnamon / teaspoon cloves heaping / teaspoon to / teaspoon powdered stevia (or brand preerred)

to

drops liquid stevia — NuNaturals

/ teaspoon sea salt / cup chia seeds / cup flaxseed meal / cup coconut flour / teaspoon baking soda / cup coconut oil, hard rom being chilled in the rerigerator, chopped into small pieces

Yields loa. Eat Beautiful �

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Preheat oven to

degrees Fahrenheit.

. Lightly grease a loa pan and set it aside. (Or, i you wish to easily unmold the whole finished loa or easier slicing and an attractive presentation, line a loa pan with parchment, even the ends, and grease the lining.) . Place the first group o ingredients in the blender together: zucchini, cashews, eggs, egg whites, cinnamon, cloves, stevia, sea salt and vanilla. . Blend on medium speed or a ull cycle, about seconds, until the puree is mostly smooth. . ranser the wet ingredients to the work bowl o a ood processor. . Sif the dry ingredients into the ood processor work bowl. . Add the hard coconut oil. . Process the ood processor or seconds first. Ten pulse it on and off until all the ingredients are just mixed thoroughly, without over-mixing. . Pour the batter into the prepared loa pan and bake until a sharp knie or long skewer comes out clean, at least hour. urn the heat down to degrees i the outside is dark and the middle isn’t yet cooked through. Check every minutes or doneness afer hour. . Remove rom the oven and allow it to cool beore slicing. Variations: • I you don’t have a ood processor, simply

omit the cold coconut oil that is added toward the end o the mixing process. Instead substitute / cup melted coconut oil or olive oil, adding it into the blender with the initial ingredients. Te texture o the bread will be slightly different but still good. • Add chocolate chips and walnuts to the

batter, or sprinkle them on top beore baking. This is me surveying the damage: my pretty paper bundt pans burst open during baking! Accidents are bound to happen, and these little cakes still tasted great! They are topped with chocolate chips and sprouted walnuts.


43

Blueberry Tea Bread (nut-free)

In addition to its place at afernoon tea, this loa is great served or breakast. For those who can’t have nuts due to allergies or don’t have time to soak nuts, this recipe is made only with easily digestible seeds (and coconut flour) that do not need to be soaked beore using. eggs, preerably grass-ed / cup extra-virgin olive oil / cup coconut flour / cup chia seeds, processed into a meal in a high-powered blender or coffee grinder / cup maple syrup, local raw honey, coconut sugar, or hardwood-derived xylitol (Global Sweet brand recommended) tablespoon lemon juice

Eat Beautiful �

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/ teaspoon powdered stevia (or

to drops liquid stevia — NuNaturals brand recommended)

/ teaspoon sea salt / cup coconut flour, in addition to the coconut flour above / teaspoon baking soda - / to cups rozen blueberries

Serves to , depending on thickness o slices. Yields loa. Preheat oven to

degrees Fahrenheit.

. Prepare a loa pan by lining it with parchment paper and greasing the paper with preerred at. . Place the first in gredients into the blender: eggs, olive oil, flour, seed meal, sweetener, lemon juice, stevia and sea salt. . Blend on medium speed until the batter is smooth, about

seconds.

. In a small bowl, sif together the coconut flour and baking soda. . Start the motor o the blender and add the dry ingredients through the small opening in the lid. Process only long enough to evenly incorporate the baking soda without over-mixing, about to seconds. . Fold in the berries by hand, using a wooden or rubber spatula. . Pour the batter into the prepared loa pan and bake or to minu tes, until it is well puffed, golden brown, crispy at the edges, and a knie inserted in the center comes out clean or with a ew dry crumbs adhering. . Remove the loa rom the oven and allow it to cool. . o slice the cooled bread, pull up on both sides o the parchment paper, removing it rom the loa pan.


45

Choco late Ber ry So uff lé Mu ffins (stevia-sweetened, baking soda-free, nut-free, seed-free, coconut our-free)

Tese eggy morsels o yummy-goodness are sof soufflé muffins. Tey are made without nuts, seeds or coconut flour. Tere is a teeny bit o optional xanthan gum to help support their structure, which you’ll want to source as nongenetically modified. But omit this ingredient i you preer. Tese muffins are part popover, part soufflé and will have you licking your fingers with pleasure. As a bonus, they are sweetened only with berries and stevia. eggs, preerably grass-ed / cup coconut oil, ghee or rendered animal at, melted and cooled / cup cocoa / cup blueberries or raspberries / teaspoon powdered stevia (or


/ teaspoon sea salt / teaspoon xanthan gum (optional) tablespoon at in each cup to tablespoons mixed berries in each cup (a small handul)

Yields extra-large soufflé muffins. Preheat oven to

degrees Fahrenheit.

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. Prepare extra-large muffin cups by adding tablespoon at to the bottom o each: coconut oil, ghee or rendered animal at. . Place the muffin pan in the preheating oven to allow the at to melt and the pan to heat. . Place the first ingredients into a blender: eggs, cooled at, cocoa, blueberries, sea salt and stevia. . Puree until smooth, about

to

seconds.

. urn the motor o the blender on again and sprinkle the xanthan gum in through the opening in the lid. Process briefly or to seconds more, until it is evenly incorporated, and then stop the motor. Do not over-process. . Remove the hot muffin pan rom the oven and quickly, while the pan and the at are still hot, fill each muffin cup / ull withbatter. op each batter with the small handul o berries. . Bake the muffins on high heat until they are very puffed and browned, dark around the sides and edges, without being burned, about minutes. Insert a knie into the center o one without piercing a berry to see i the inside is dry, no wet batter remaining. . Share the visual un o the puffed beauties immediately with your eaters, as the soufflés will wilt. . Serve the muffins.


47

Savor y Meat and V eg gie Mu ffins, a k a S au sag e and Eg g Mu ffin s (nut-free, baking soda-free)

Intentionally GAPS-riendly, these muffins are an easy meal in your hand. Accompanied by a mug or Termos o bone broth, they make the diet easier when you need to be away rom home. Make a bundle o them and keep them in the reezer, easy to grab on the go. Tey also are ree o baking soda, an added GAPS bonus, or a healing and satisying ood. cup soaked pine nuts, wet, or sunflower seeds (or a nut o choice, i tolerated) cup zucchini or carrots, grated cup cooked ground bee or other ground meat (ideally cooked up with a little sea salt, / teaspoon per pound meat) eggs, preerably grass-ed / cup olive oil, coconut oil, ghee or rendered animal at, melted and cooled / cup coconut flour or chia seeds teaspoon oregano / teaspoon sea salt / teaspoon powdered stevia (or

Yields extra-large or Preheat oven to


medium-size muffins. degrees Fahrenheit.

Eat Beautiful �

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. Prepare extra-large muffin cups or medi um-size muffin cups by lining them with cut squares o parchment paper and spraying the paper with coconut oil, or wiping the inside o the paper with preerred grease. (Or use good-quality muffin cup liners that won’t stick.) . Place the pine nuts, eggs, oil, coconut flour, oregano, sea salt and stevia into the blender. . Puree the ingredients until they are smooth, about

to

seconds.

. Fold in zucchini and meat. . Pour the muffin batter into the prepared tin and bake until they are puffed, golden and a knie inserted into the center o one comes out clean — about minutes. Variations: • Substitute grated apple and bulk pork or the zucchini and bee. Substitute

/ teaspoon allspice and / teaspoon sage or theoregano. • Substitute any avorite lefover veggie or the zucchini: red bell pepper, small

broccoli pieces, sautéed onions. • Use ground turkey in place o the bee, and substitute thyme or tarragon or the

oregano. • Add / cup aged, grated cheese— or eta, i tolerated.


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Slopp y Joe Mu ffin s (nut-free)

It goes without saying that these muffins make an easy, great and satisying meal. Tey can be eaten out o hand, with a ork and knie, served with a salad on the side, or broken apart in chunks. Te meat filling is surrounded by a seed-studded bread dough that is healthy and filling. I personally love the strategy involved with eating this savory treat out o hand: Each bite has a different amount o the meat filling. It’s not even a jelly doughnut, and I’m excited! What is it about filled baked goods?

Dough eggs, preerably grass-ed / cup extra-virgin olive oil or rendered lard, melted and cooled / cup chia seeds / cup flaxseed meal / teaspoon sea salt scant / teaspoon powdered stevia(or to drops liquid stevia — NuNaturals brand preerred) / teaspoon baking soda



Eat Beautiful �

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. Prepare extra-large muffin cups or medi um-size muffin cups by lining them with cut squares o parchment paper and spraying the paper with coconut oil, or wiping the inside o the paper with preerred grease. (Or use good-quality muffin cup liners that won’t stick.) . Place the first in gredients into a blender: eggs, oil, seeds, sea salt and stevia. . Puree until smooth, about

seconds.

. urn the motor o the blender on again and sprinkle the baking soda in through the opening in the lid. Process briefly or to seconds more, until it is totally incorporated, and then stop the motor. Do not over-process. . Fill each muffin cup / ull with batter. . op each scant amount o batter with to rozenor partially rozen meat cubes, depending on size o muffin cups. . op the meat cubes with more batter, allowing it to all around and down the sides o the meat. . Bake the muffins until they are very puffed and browned, about to larger muffins and minutes or smaller ones.

mi nutes or

. Serve the muffins, or allow them to cool first.

Filling pound ground bee (or preerred ground meat o choice) broken up in a skillet with a spatula and cooked with / teaspoon sea salt onion, diced and sautéed with / teaspoon sea salt tablespoon tomato paste, organic and BPA-ree teaspoon chia seeds teaspoon oregano

. Mix all the filling ingredients together in a medium-size bowl, or the rying pan you used or the meat and onion. . Fill ice cube tray compartments with slightly bulging amounts o the meat mixture, total. Reserve any remaining meat or another use. . Freeze the meatin the ice cube tray or a minimum o hour.


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Traditional Versatile Muf fin s (stevia-sweetened, nut-free option)

Te nut or seed you choose will affect the outcome o the muffin. Brazil nuts, or instance, make a great muffin but have a very distinctive texture and flavor that may not be pleasing to all eaters — a bit nubby and chewy, like dried coconut. Adding blueberries simply transorms it into a classic blueberry muffin, highly recommended! Pine nuts, macademia nuts, cashews and walnuts will produce the most predictable and uniormly pleasing flavors and textures. But have un and be creative! Tis recipe should become a staple or its versatility and reliability.

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cups nut o choice, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup olive oil, coconut oil, ghee or rendered animal at, melted and cooled / teaspoon sea salt / to / teaspoon powdered stevia (or to

drops liquid stevia— NuNaturals brand preerred)

/ cup your choice: coconut flour or chia seed meal (see Appendix : Glossary o Ingredients) / cup flaxseed meal / teaspoon baking soda - / cups berries or diced apple



. Prepare extra-large muffin cups or medi um-size muffin cups by lining them with cut squares o parchment paper and spraying the paper with coconut oil, or wiping the inside o the paper with preerred grease. . Place the first in gredients into a blender: nuts/seeds, eggs, oil, sea salt and stevia. . Puree until smooth, about

seconds.

. In a small bowl, sif together dry ingredients. . urn the motor o the blender on again, on low speed, and sprinkle the dry ingredients in through the opening in the lid. Process briefly or to seconds more, until it is totally incorporated, and then stop the motor. Do not over-process. . Fold in the berries or diced apples. . Fill each muffin cup / ull with batter. . Bake the muffins until they are very puffed and golden brown, about to minutes or larger muffins and minutes or smaller ones. Insert a knie into the center o one without piercing a berry, to see i the inside is dry, no wet batter remaining. . Serve the muffins or allow them to cool first. Tey also reeze well.


53

Variations: • Add / to / cup sweetener o choice i you want the muffins sweeter and can

tolerate sweeteners other than stevia. With this variation, you may need to turn your oven temperature down to degrees,as honey especially will cause the batter to brown more quickly.

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Chocolate-Fig-Walnut Muffins So many o my avorite things in one place … cups walnuts, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup olive oil, coconut oil, ghee or rendered animal at, melted and cooled / cup local honey, maple syrup or hardwoodderived xylitol (Global Sweet brand recommended) / cup cocoa / cup dried figs, chopped into small pieces / cup tahini or hulled sesame seed butter / teaspoon sea salt / teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred) / cup coconut flour / teaspoon baking soda / cup dried figs, chopped into small pieces / cup walnuts, sprouted, dehydrated and chopped




55

. Prepare extra-large muffin cups or m edium-size muffin cups by lining them with cut squares o parchment paper and spraying the paper with coconut oil, or wiping the inside o the paper with preerred grease. . Place the first in gredients into a high-powered blender: nuts, eggs, oil, sweetener, cocoa, figs, tahini, sea salt and stevia. . Puree until smooth, about seconds, being aware that the dried fig pieces will be harder or the blender to process and may cause quite a ruckus.* . In a small bowl, sif together the dry ingredients. . urn the motor o the blender on again, on low speed, and sprinkle the dry ingredients in through the opening in the lid. Process briefly or to seconds more, until it is totally incorporated, and then stop the motor. Do not over-process. . Fold in the additional dried figs and walnut pieces. . Fill each muffin cup / ull with batter. . Bake the muffins until they are very puffed and golden brown, about to minutes or larger muffins and minutes or smaller ones. Insert a knie into the center o one to see i the inside is dry, no wet batter remaining. . Serve the muffins or allow them to cool first. Tey also reeze well. Variation: • For Chocolate Raspberry Muffins, omit the sesame tahini and the figs; old in

- / cups rozen raspberries at the end, just afer incorporating the baking soda.

*Allow the dried figs (that will be pureed into your batter) to sit first in the hot, melted at, while it cools, to help sofen them, making them easier to puree.

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Apple Cinnamon Breakfast Muffins Tese muffins are made with a more traditional gluten-ree baking technique. Homemade sprouted nut flour and sprouted nut butter easily replace store-bought. - / cups almondflour/meal, measured rom - / cups blended sprouted almonds / cup flaxseed meal tablespoons coconut flour / teaspoon sea salt / teaspoon cinnamon / teaspoon baking soda / teaspoon powdered stevia (or


/ cup coconut oil / cup homemade almond butter (see Appendix : Methods) / cup finely chopped resh apple or applesauce / cup packed dates eggs, preerably grass-ed / cup finely chopped resh apple or applesauce / cup walnuts (optional)




57

. Prepare extra-large muffin cups or m edium-size muffin cups by lining them with cut squares o parchment paper and spraying the paper with coconut oil, or wiping the inside o the paper with preerred grease. . In a medium-size bowl, assemble and whisk together the dry ingredients: almond meal, flax, coconut flour, sea salt, cinnamon, baking soda and stevia. . Assemble and blend together, in a large bowl or ood processor, the wet ingredients: dates, coconut oil, nut butter, apples and eggs. . Add the dry ingredients to the wet ingredients and mix thoroughly. . Fold in the apples and walnuts. . Drop batter into the lined muffin pan. . Bake until muffins are puffed, browned on top, and toothpick inserted in the center o one comes out clean. Variations: • For Chocolate-Peanut Butter-Banana Muffins, use peanut butter in place o the

almond butter, use banana in place o the apples, one portion mashed, and one portion diced and olded in, and add / cup chocolate chips or nibs. • For Pumpkin-Chocolate Chip Muffins, replace the pureed resh apple with / cup

cooked, mashed pumpkin, old in / cup chocolate chips or nibs. • I allergic to almonds, use any other sprouted nut you can tolerate to create

homemade “flour” and butter; or instance, cashew flour and cashew butter would replace the almond flour and almond butter.

Eat Beautiful �

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CHAPTER FOUR

Bars an d Coo kie s Nothing says family like standing in the kitchen and talking while eating freshly baked cookies. From grabbing one on the go to eating four in a row, cookies make us feel at home.

Bars and Cookies �

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Chocolate Chip Co okie s One teeny claim to ame in this cookbook is the pioneering use o chocolate chip alternatives in chocolate chip cookies. It sounds odd, but most Paleo chocolate chip cookies still use conventional chocolate chips — a true compromise. I you can get your hands on Lily’s steviasweetened chocolate chips, they are a good option. Otherwise, I like using shaved, organic, unsweetened chocolate! It’s bitter, but the cookie dough around it is sweet. And I don’t like all the ake chocolate chips on the market that substitute strange ingredients or sugar. So I say, i you can tolerate organic sugar, use the best air-trade chocolate chips; i not, use this method or Lily’s. For those who like extra work in the kitchen, consider making homemade chocolate chips,* a true labor o love. By the way, this recipe not only makes a great classic chocolate chip cookie, its sof bite allows the cookies to stay pleasantly tender in the reezer — so they make an excellent set o “heels” or ice cream sandwiches! cups cashews, soaked and wet (see Appendix : Methods) / cup raw honey or sweetener o choice / cup coconut oil, ghee or grass-ed butter, sof or melted eggs, preerably grass-ed / cup dates (optional) / cup flaxseed meal / cup chia seeds, powdered in a high-powered blender teaspoons vanilla / teaspoon sea salt / teaspoon baking soda cup preerred chocolate chips (or ounces unsweetened chocolate, shaved or grated)

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Shaving unsweetened chocolate is a great technique or quick and easy sugar-ree chocolate chips.

Yields

cookies.

Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place cashews, honey, coconut oil, eggs, dates, vanilla and sea salt into a blender jar. Puree on medium-high speed until the cashews are smooth, about seconds. . ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together seed meals and baking soda. . Add dry ingredients to the cashew mixture.


61

. Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon or spatula) to combine the ingredients thoroughly but without over-mixing. Use a spatula to scrape the cashew puree up rom the bottom, making sure the bottom puree and the sides are incorporated into the body o the batter. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. (Optionally, flatten and shape them with a greased off-set spatula, i you want them to be big, flat, hal-inch-thick cookies. Tis is how we serve them in our caé. In warmer weather or with the smaller cookie size, this may not be necessary.) . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely. Variations: • Substitute / cup sweetener or / cup sweetener. • Substitute / cup coconut flour or the flaxseedand chia seeds.

*Use slightly chilled Chocolate Ganache Frosting (Page ) in a pastry bag to pipe small chocolate “buttons.” Pipe the buttons onto a parchment lined cookie sheet. Freeze them until you are ready to use them. Peel them rom the parchment. Fold them, ully chilled, into your avorite batter and proceed with the recipe. Voila! Homemade chocolate chips!

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Chocolate Chip Cookie s (vegan, egg-free)

cup cashews, soaked and wet (see Appendix : Methods) cup white beans, rinsed and preerably soaked and slow-cooked (see Appendix : Methods) / cup maple syrup / cup coconut oil, melted and cooled / cup flaxseed meal / cup dates / cup chia seeds teaspoons vanilla / teaspoon sea salt / teaspoon vitamin C powder / cup coconut flour / teaspoon baking soda, sifed cup preerred chocolate chips (or ounces unsweetened chocolate, shaved or grated)

Yields

cookies.

Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.)


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. In a small bowl, sif together the coconut flour and baking soda. Set aside. . Place nuts, beans, maple syrup, coconut oil, flaxseed, dates, chia seeds, vanilla, sea salt and vitamin C powder into a blender jar. Puree on medium-high speed until the cashews are mostly smooth, about seconds. Do not stop the motor. . With the motor still running, add the coconut flour and baking soda mixture, and continue pureeing or more seconds. . Fold in the chocolate chips. . Allow the batter to set up or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inch apart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely.

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Chocolate Chip Cookie s (nut-free)

cup raw hemp seeds—or pumpkin seeds, soaked, sprouted, dehydrated and powdered into flour / cup coconut oil / cup honey, maple syrup, coconut sugar or hardwood-derived xylitol (Global Sweet brand recommended) / cup dates, broken or cut into smaller pieces eggs, preerably grass-ed tablespoon chia seeds, powdered teaspoons vanilla / teaspoon sea salt / teaspoon stevia / cup coconut flour / teaspoon baking soda

Yields

cookies.

Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place hemp or pumpkin seeds, coconut oil, sweetener, dates, eggs, chia seeds, vanilla, sea salt and stevia into a blender jar. Puree on medium-high speed until the batter is smooth, about

seconds. Bars and Cookies �

65

. ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together the flour and baking soda. . Add dry ingredients to the batter mixture. . Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon or spatula) to combine the ingredients thoroughly but without over-mixing.Use a spatula to scrape the batter puree up rom the bottom, making sure the bottom puree and the sides are incorporated into the body o the batter. . Allow the batter to set up or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely.

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Bacon-Chocolate Chip-W

aln ut Coo kie s

Tese are granola-meets-Paleo, meat-meets-nutmeat treats. I love them — healthy-tasting and indulgent all at once. - / cups walnuts, soaked, sprouted and dehydrated / cup rendered bacon at / cup coconut oil / cup honey, maple syrup, coconut sugar or hardwood-derived xylitol (Global Sweet brand recommended) / cup dates (optional) eggs, preerably grass-ed teasoon vanilla / teaspoon sea salt / cup flaxseed meal / cup coconut flour / teasoon baking soda / cup bacon, chopped / cup preerred chocolate chips (or ounce unsweetened chocolate, minced, grated or shaved) / cup walnuts, soaked, sprouted and dehydrated

Yields

cookies.

Preheat oven to

degrees Fahrenheit.


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. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place walnuts, sweetener, bacon at, coconut oil, eggs, dates, vanilla and sea salt into a blender jar. Puree on medium-high speed until the walnuts are smooth, about seconds. . ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together flaxseed meal, flour and baking soda. . Add dry ingredients, bacon, chocolate chips and walnuts to the nut batter mixture. . Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon or spatula) to combine the ingredients thoroughly but without over-mixing. Use a spatula to scrape the batter puree up rom the bottom, making sure the bottom puree and the sides are incorporated into the body o the batter. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely.

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Hal vah Cookie s (nut-free)

Tis is a recipe my mom loves. I dedicate it to her, in ond memory o several Jewish oods we enjoyed while growing up. eggs, preerably grass-ed / cup coconut flour / cup tahini, or hulled sesame seed butter / cup chia seeds, powdered in a high-powered blender / cup coconut oil / cup honey tablespoons cocoa powder teaspoon vanilla teaspoon cinnamon / teaspoon sea salt / teaspoon stevia / cup flaxseed meal / teaspoon baking soda

Yields

cookies.

Preheat oven to

degrees Fahrenheit.


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. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place the first group o ingredients into a blender jar: eggs, flour, tahini, powdered chia seeds, coconut oil, honey, cocoa powder, vanilla, cinnamon, sea salt and stevia. Puree on medium-high speed until the batter is smooth, about seconds. . ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together the flour and baking soda. . Add the dry ingredients to the nut batter mixture. . Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon or spatula) to combine the ingredients thoroughly but without over-mixing. Use a spatula to scrape the batter puree up rom the bottom, making sure the bottom puree and the sides are incorporated into the body o the batter. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags, to cool completely.

These three cookie batters bake into cookie “bobbles” unless they are spread out with a greased spatula to be atter rounds. We actually like the moistness in these recipes when the cookies are kept rounded before baking. Although the platter of chocolateylooking cookies appears to be one variety, it is actually three, from left to right: Halvah, Pumpkin, and Cinnamon Snickerdoodle. All get rave reviews from my mom and husband, the in-the-closet and selfprofessed cookie lovers in my life!

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Breakfast Porridge Apple Cookies (nut-free)

My hubby loves these. Tey taste like applesauce-chia porridge in cookie orm — humble, healthy and a good breakast on the go. / cup coconut oil / cup sweetener o choice: local raw honey, maple syrup, coconut sugar or hardwood-derived xylitol (Global Sweet brand recommended) / large Granny Smith apple, cored but not peeled eggs, preerably grass-ed / cup chia seeds, powdered in a high-powered blender teaspoons vanilla / teaspoon cinnamon / teaspoon sea salt / teaspoon allspice / cup coconut flour / teaspoon baking soda

Yields

cookies.

Preheat oven to

degrees Fahrenheit.


71

. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place the first in gredients into a blender jar: coconut oil, sweetener, apple, eggs, seeds, vanilla, cinnamon, allspice and sea salt. Puree on medium-high speed until the batter is smooth, about seconds. . ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together the flour and baking soda. . Add dry ingredients to the seed batter mixture. . Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon or spatula) to combine the ingredients thoroughly, but without over-mixing. Use a spatula to scrape the batter puree up rom the bottom, making sure the bottom puree and the sides are incorporated into the body o the batter. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - to -ounce icecream scoop with an automatic release mechanism, or heaping tablespoons — about inchapart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely.

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Cla ssic Pu mpk in Sp ice Cookie s - / cups wet, soaked cashews or walnuts (see Appendix : Methods) cup organic cooked pumpkin, or BPA-ree canned pumpkin / cup coconut oil, melted and cooled eggs, preerably grass-ed / cup raw honey or sweetener o choice / cup flaxseed meal (or substitute coconut flour) / cup chia seeds, powdered (or substitute coconut flour) tablespoon minced resh ginger (or teaspoon dried ginger) teaspoon cinnamon / teaspoon baking soda / teaspoon each: allspice, nutmeg, cloves / teaspoon sea salt / teaspoon powdered stevia (or

Yields


cookies.

Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place nuts, coconut oil, pumpkin and eggs into a blender jar. Puree on medium-high speed until the cashews are smooth, about seconds. . ranser this wet mixture to a medium-size mixing bowl. Set aside.


73

. In a medium-size bowl, sif together seed meals (or coconut flour), baking soda, sea salt, spices and stevia. . Add raw honey and dry ingredients to the mixing bowl. Add resh ginger, i using. . Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon) to whisk together the ingredients thoroughly but without over-mixing. Use a spatula to scrape up rom the bottom the nut puree, making sure the bottom and sides are incorporated into the body o the batter. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely. Variations: • Tese cookies can be topped with Hazelnut Buttercream rosting (Page • Substitute / cup coconut flour or the flaxseedand chia seed meals.

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).

“Oat meal-R ai sin” Coo kie s Yep, no grains about it, these cookies even smell like the classic. Enjoy a new twist on an old avorite. cups cashews, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup coconut oil, grass-ed butter or ghee, melted and cooled / cup maple syrup, local raw honey, coconut sugar or hardwood-derived xylitol (Global Sweet brand recommended) teaspoons vanilla / cup flaxseed meal teaspoon cinnamon / teaspoon baking soda / teaspoon sea salt / teaspoon stevia / cup raisins

Yields

cookies.

Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place the nuts, eggs, coconut oil, sweetener and vanilla into a blender jar. Puree on medium-high speed until the cashews are smooth, about Bars and Cookies �

75

seconds.

. ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together the flaxseed meal, cinnamon, baking soda, sea salt and stevia. . Pour the dry ingredients into the bowl with the wet ingredients. . Use a hand-held or ree-standing mixer (or defly mix with a wooden spoon) to combine the ingredients thoroughly but without over-mixing. Use a spatula to scrape up rom the bottom the nut puree, making sure the bottom and sides are incorporated into the body o the batter. . Fold in the raisins. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. . Bake to minutes, until the cookies are puffed in the center , golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely.

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Macadamia Nut Snickerdoodles Well-liked by all, these cookies could be called ketogenic, meaning super-high in good ats, containing no sugar and little protein. Tey come out pretty dark rom all the cinnamon paired with pale nuts, but they taste like a lovely version o the sof, blond snickerdoodles we’ve all known and loved. We like to bake them puffy, as opposed to flattening them out beore baking. Tat way you get a more doughy middle. - / cup raw macadamia nuts, soaked and wet (see Appendix :Methods) / cup unsalted butter, sofened, preerably grass-ed / cup egg whites, preerably grassed (save the yolks to make custard or eggnog) / cup hardwood-derived xylitol (Global Sweet brand recommended) / cup flaxseed meal - / teaspoon cinnamon / teaspoon baking soda / teaspoon heaping sea salt

Yields


77

cookies.

Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets, or line them with parchment paper, and set aside. (Coconut oil spray can be a good tool or this step.) . Place the nuts, butter, egg whites and xylitol into a blender jar. Puree on mediumhigh speed until the nuts are smooth, about seconds. . ranser this wet mixture to a medium-size mixing bowl. Set aside. . In a small bowl, sif together the flaxseed meal, cinnamon, baking soda and sea salt. . Pour the dry ingredients into the bowl with the wet ingredients. . Use a hand-held or ree-standing mixer, (or defly mix with a wooden spoon) to combine the ingredients thoroughly but without over-mixing. Use a spatula to scrape up rom the bottom the nut puree, making sure the bottom and sides are incorporated into the body o the batter. . Allow the batter to “set up” or minutes. . Scoop mounded cookie batter onto prepared cookie sheets — preerably using a - or -ounce icecream scoop with an automatic release mechanism, or a heaping tablespoon — about inchapart. . Bake to inutes, m until the cookies are puffed in the center, golden on top and light brown around the edges. Cool minutes on the baking sheets beore removing the cookies to baking racks or cut-open paper bags to cool completely.

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Chocolate Chip Cake Bars Tese are quick, healthy and so comorting you won’t know whether to call them a cake or a cookie. cups cashews, soaked and wet (see Appendix : Methods) / cup coconut oil, melted and cooled / cup raw honey or other sweetener o choice eggs, preerably grass-ed / teaspoon sea salt ounces shaved unsweetened chocolate, or preerred chocolate chips / cup coconut flour / teaspoon baking soda, sifed

Yields to

bars.

Preheat oven to

degrees Fahrenheit.

. Grease a -inch square pan with coconut oil or sustainably sourced lard. . In a ood processor or high-powered blender, combine the first ingredients: cashews, coconut oil, sweetener, eggs and sea salt. . Puree until smooth, stopping the motor once or twice to scrape down the sides o the mixing bowl. . In a separate small bowl, sif together the coconut flour and baking soda.


79

. Sprinkle the sifed mixture and the shaved chocolate over the top o the wet ingredients, and process briefly but thoroughly once more, being careul not to over-mix. . Pour the batter into the greased pan and bake until the center is puffed, the edges are golden brown and a toothpick inserted in the center comes out clean or with tiny small crumbs adhering. . Allow it to cool on a drying rack beore slicing into squares and removing with an offset spatula. Variation: • o make Pumpkin Chocolate Chip Cake Bars, my kids’ avorite, add / cup

cooked winter squash or canned pumpkin, / cupflaxseed meal and / teaspoon cinnamon to the wet ingredients. Decrease the coconut flour to tablespoons. Proceed with the rest o the recipe as usual.

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Pumpk in Pie Ba rs with Chocolate-Lined Crust (stevia-sweetened option, nut-free option)

For my th birthday, we drove to the Pacific Coast, a renewing setting or me, and brought with us a “hamper” containing a GAPS-riendly east. Tis was the dessert I chose to bring along. I could eat these until the cows come home. Tey have just enough bittersweet chocolate to make chocolate lovers happy and enough creamy pumpkin to make them healthy and comorting. Tey can be made with stevia alone or ructose-restricted diets. (Substitute a seed crust, — Page — and peanut (a legume) or sunflower seed butter or the nut butter, i you are nut-ree.)

Filling cups cooked kabocha squash (see Appendix : Methods), or - cans / BPA-ree, organic, canned pumpkin / cup honey, maple syrup, coconut sugar or hardwood-derived xylitol (Global Sweet brand recommended) (optional) / cup extra-virgin coconut oil or homemade sprouted nut butter (see Appendix : Methods) teaspoons vanilla teaspoon cinnamon teaspoon ginger / teaspoon each: allspice, cloves and nutmeg / teaspoon powdered stevia (or

drops liquid stevia — NuNaturals brand preerred)*


81

tablespoon sustainably sourced gelatin / cup water, room temperature

Bittersweet Chocolate Lining / cup cocoa powder / cup coconut oil, melted and still warm /

teaspoon powdered stevia (or to honey or maple syrup)

drops liquid stevia — or / cup sweetener o choice, such as

pinch sea salt

Crust cups almonds or walnuts, sprouted and dehydrated tablespoons coconut oil, melted tablespoons xylitol (Global Sweet brand recommended) or coconut sugar, or / stevia (NuNaturals brand recommended)

teaspoon powdered

pinch sea salt

Yields

bars.

Preheat oven to

degrees Fahrenheit.

Bake the winter squash first. See instructions below. Ten prepare the crust, allowing it time to cool while you prepare the filling. . Place the nuts into the work bowl o a ood processor. . Process them until the nutsare as small as you preer. Ideally, some o them will be powdered nut meal and some small pieces will remain. Avoid processing long enough to create a nut butter. . Add the coconut oil, sweetener o choice and sea salt. . Pulse the coconut oil into the nuts until a crumble texture has ormed and no large pieces o coconut oil remain.

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. Press the nut mixture into a -inchsquare pan, creating an even firm crust up the sides o the pan by inch, pushing down on the top side-edges so theyare smooth and neat. . Bake the crust or to minutes, until it is browned slightly and ragrant. . Set it aside to cool while you prepare the lining and filling. I you want to speed things up, (and your squash is already ready), put the crust in the reezer until you need it. . In a small bowl, whisk together all the lining ingredients until thoroughly homogenized. Set aside. . Place the cooked winter squash, sweetener, oil or nut butter, vanilla, spices and stevia into a ood processor or blender and puree until smooth, about to seconds. Set aside. . Into a medium-size saucepan, pour the remaining / cup water . Sprinkle the surace with the gelatin. Allow the gelatin to dissolve on the surace o the water or minute. . urn the burner heat to medium and stir the water and gelatin. . Afer about minutes, the mixture will be steaming, but not yet simmerin g. urn off the heat. . Add the gelatin water to the winter squash mixture and puree until the two are mixed well. . Into the cooled or cold crust, evenly drizzle the chocolate lining, spreading it evenly over the crust with an offset spatula. . Put it into the rerigerator or to minut es to allow it to harden off, unless the crust was rozen first — in which case the lining will harden immediately. . Now pour the filling into the chocolate-lined crust and rerigerate or a minimum o hours, or overnight. . Slice into approximately - / -inch square bars and enjoy. *Add /

teaspoon stevia (or to aste) t i omitting the additional sweetener o choice above.


83

How t o Cook a Kabocha Squash Preheat oven to

degrees Fahrenheit.

. Bake the squash or - / hour s, or until very tender when poked deeply with a knie. . Allow it to cool slightly, and then cut it in hal through the middle, as i cutting a “hat” off. . Open the lid o the squash and scoop the seeds rom the seed cavity. . Measure out cups winter squash.

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84

Pumpk in C ream Chee se B ars Make these bars in an -inch square pan, a -inch square pan, or a -quart glass baking dish. Tey are a classic treat, with the cream cheese swirling into the batter and baking into a pretty top pattern that leaves creamy, rich pockets. My avorite compliment regarding these bars came rom a customer who asked with incredulity and swooning pleasure, “Are these healthy? Tey don’t taste healthy.” I love baked goods that taste like an indulgent pastry but in actuality fill your body with easy-to-digest nourishment.

I you want the showy golden swirls rom the cream cheese topping, it is best to chill the swirl ingredients a minimum o hours or even overnight. Te swirl mixture still works at room temperature, but it is runny and requires you to use a spatula to create canals in the batter to


85

pour the swirl into. Otherwise, it will cover the surace o the batter without swirling, due to its quantity. All o these methods actually work and taste great. For the astest, easiest method, just pour and spread the Cream Cheese Swirl mixture onto the surace o the bars. Te bottom cake layer will be thick and the cream cheese layer will be like a baked rosting. But i you want the prettiest swirl, chill your Cream Cheese Swirl mixture well first, place it in a piping bag, as you would with rosting, and decorate the top o the bars accordingly. When the batter bakes, it will swell up and around the swirls to some extent.

Batter cups cashews, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup coconut oil, melted and cooled slightly / cup BPA-ree canned pumpkin or lefover cooked winter squash, such as kabocha or butternut / cup dates, pieces cut up and then measured, packed / cup local, raw honey teaspoon cinnamon teaspoon ginger / teaspoon sea salt / teaspoon powdered stevia (preerably NuNuturals brand) / cup flaxseed meal tablespoons coconut flour / teaspoon baking soda

Cream Cheese Swirl -ounce package organic cream cheese, at room temperature / cup local, raw honey egg, preerably grass-ed

Yields to

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86

bars.

Preheat oven to

degrees Fahrenheit.

. Grease a -inch square pan with coconut oil or sustainably sourced lard. . In a medium-size bowl, whisk or beat together the Cream Cheese Swirl ingredients thoroughly, until smooth and well-mixed. Rerigerate the swirl until you are ready to use it. . In a ood processor or high-powered blender, combine the first group o ingredients: cashews, eggs, coconut oil, pumpkin, dates, honey, spices, sea salt and stevia. . Puree until smooth, stopping the motor once or twice to scrape down the sides o the mixing bowl. . In a separate small bowl, sif together the flaxseed meal, coconut flour and baking soda. . Sprinkle the sifed mixture over the top o the wet ingredients; process briefly but thoroughly once more, being careul not to over-mix. . Pour the batter into the prepared pan. . Pour the Cream Cheese Swirl ingredients over the batter in a swirling pattern, using a rubber spatula to spread the swirl in even amounts over the surace and into the batter. Or use a piping bag to swirl the topping decoratively, i you have chilled it or the longer period o time mentioned above. . Bake until the center is puffed, the edges and top are golden brown and a toothpick inserted in the center comes out clean or with tiny small crumbs adhering. I the top browns too quickly, cover the pan loosely with parchment paper or a lid or the last minutes o baking. . Allow to cool on a drying rack beore slicing into squares and removing with an offset spatula. Variations: • Use Berry Compote (Page

) on the surace o thewet batter, adding small spoonuls on top o and around the cream cheese swirl. Te bars will be moist and decadent, delicious and beautiul to look at.

• Bake the batter in a -inch-by-

-inch pan or thinner bars that will bakemore

quickly.


87

Gooey Brownies Tese are classic brownies, a customer avorite. Te three different sweeteners each contribute to the right flavor profile (not too strong o a honey flavor, or instance) and also make a big impact on the texture I look or in a brownie: a bit cakey, a bit dense and a bit gooey. / cup cocoa powder / cup maple syrup / cup raw honey / cup coconut oil, butter or ghee / cup dates, broken into small pieces / cup hardwood-derived xylitol (Global Sweet brand recommended) or coconut sugar eggs teaspoons vanilla / teaspoon sea salt / cup flaxseed meal tablespoons coconut flour / teaspoon baking soda

Yields

to

brownies.

Preheat oven to

degrees Fahrenheit.

. Prepare a -inchsquare pan by lining it with parchment paper and greasing the paper. Tis will enable you to lif out the cooled brownies in one piece and slice them more easily into squares.

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. Combine in a blender or ood processor the first ingredients: cocoa, maple syrup, honey, xylitol or coconut sugar, at, dates, eggs, sea salt and vanilla. . Blend on low speed, pulsing as necessary, or about seconds. . In a small bowl, sif together the remaining dry ingredients. . Scrape down the sides o the blender or work bowl and add the remaining dry ingredients: flaxseed meal, coconut flour and baking soda. . Blend to evenly incorporate the dry ingredients without over-mixing. (I you used xylitol, the mixture will be grainy and not as runny; so you may need to old in the dry ingredients by hand, i using a blender.) . Pour the liquid batter, (or scoop and spread the xylitol-based batter), into the prepared pan. Use a spatula to spread the batter evenly to all o the edges and corners. . Bake in the preheated oven or ot minu tes, until the edges are dry and only the very center ( to inches in diam eter) is not yet cracked but is raised or puffed rom the heat. . Allow the brownies to cool completely beore pulling up on the paper sides, sliding a metal off-set spatula underneath all parts o the brownies to loosen the paper’s seal with the pan, and lifing the brownies out to a cutting surace. Or chill the cooled brownies or tohours (or overnight) beore slicing. . Cut brownies into desired size and serve.

Variations: • Replace the maple syrup and honey with / cup hardwood-derived xylitol (Global Sweet brand recommended). • Use the chilled cream cheese swirl rom Page to make Classic Cream Cheese Swirl Brownies.


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CHAPTER FIVE

Pies American history is alive and well. Skip the contributions from the rst half of the 20th century (when Crisco and margarine propaganda lured housewives away from butter, lard and coconut oil). I have observed pie devotees transported with happiness by a perfect wedge of their preferred dessert. Pie combines a crumbly or aky crust with something rich and sticky. I like to use a spoon for scooping up bites of pie (a fork won’t do for holding in the goo). The recipes in this chapter revolutionize your grain-free crust options. Some of the llings blow away what we’ve come to see as normal, while many keep with and honor tradition. No more tapioca pearls or cornstarch. But bring on the classics. See and taste a whole new world of fork (or spoon) to mouth.

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Kiwi Lime Pie

Happy Omega Pie Crust - / cups walnuts, soaked, sprouted and dehydrated / cup hemp seeds pitted dates, roughly chopped pinch o sea salt

Yields pie crust. Adapted rom a recipe inInternal Bliss, a cookbook by Dr. Natasha Campbell-McBride.

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. Place the nuts, seeds and dates into the work bowl o a ood processor. . Process them until the nuts are as small as you preer. Ideally, some o them will be powdered nut meal and some small pieces will remain. Te dates will begin to create sticky clumps. . Press this mixture into the bottom and up the sides o a pie plate. . Chill crust until you are ready to use it. Variation: • Roll this mixture into balls. Roll the balls in cocoa powder or hemp seeds. Place

the balls in the reezer and use as you would granola bars or quick, high-energy snacks on the go. Add / teaspoon spirulina in Step or added nutrition.

Kiwi-Lime Filling (egg-free, dairy-free, mostly raw) cup avocado, the sliced flesh smashed slightly to measure its quantity accurately whole kiwi, peeled and cut in hal / cup reshly squeezed lime juice / cup sweetener o choice: honey, maple syrup, coconut sugar or / cup xylitol (Global Sweet brand recommended) / cup extra-virgin coconut oil, melted and cooled / cup organic coconut milk teaspoons vanilla / teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred) pinch o sea salt

Yields filling or pie. Adapted rom a recipe inInternal Bliss, a cookbook by Dr. Natasha Campbell-McBride. . Place ingredients in a ood processor or blender. . Process until smooth, about

to

seconds.

. Pour filling into prepared pie crust and reeze or a minimum o hours. . Remove hour beore serving or optimum texture. . Slice and serve. Garnish with resh kiwi, kiwi berries or strawberries. Pies �

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Mixed Berry-Avocado Pie (dairy-free, egg-free, nut-free option)

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Brazil Nut Crust cups Brazil nuts or almonds, soaked, sprouted and dehydrated (or use seeds or a nut-ree option) / cup room-temperature or cold coconut oil, broken into ormore pieces / teaspoon cloves /

teaspoon powdered stevia

Yields piecrust. Preheat oven to

degrees Fahrenheit.

. Prepare crust first, allowing it time to cool while you prepare the filling. . Place the nuts into the work bowl o a ood processor. . Process until the nuts are as small as you preer — ideally, some will be powdered and some small pieces will remain — but not long enough to create a nut butter. . Add coconut oil, cloves and stevia. . Pulse the coconut oil into the nuts until a crumble texture has ormed and no large pieces o coconut oil remain. . Press nut mixture into a -inch pieplate, creating an even, firm crust, up the sides o the pan, too, pushing down on the top side edges so they are smooth and neat. Scallop them slightly, i desired. . Bake crust or to minutes, until it is browned slightly and ragrant. . Set it aside to cool while you prepare the filling.

Mixed Berry-Avocado Filling - / cups mixed berries, derosted i rozen (reserve cup or olding in at the end) small avocados, peeled and cut into quarters / cup dates, packed to measure but then broken into smaller pieces / cup lemon juice / cup water / cup extra-virgin coconut oil, melted tablespoon + teaspoon sustainably sourced gelatin / teaspoon powdered stevia (or to drops liquid stevia— NuNaturals brand preerred)

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Yields filling or pie. . Place the ½ cup water in a small saucepan. Sprinkle the gelatin over its surace. Allow it to dissolve or minute. . urn the heat to medium, stirring the water and gelatin. Continue stirring to ully dissolve the gelatin. . Afer about minutes, the mixture will be steaming, but not yet simmering. urn off the heat. . Into your blender place the ollowing ingredients: / cup derosted berries, avocados, melted coconut oil, date pieces, lemon juice, gelatin water and stevia. . Puree on medium speed or about seconds, until the mixture is smooth. . Fold in the reserved whole berries. . Pour the mixture into the cooled piecrust and rerigerate or a minimum o hours or overnight. . Serve garnished with resh berries, whipped cream, lightly sweetened cultured cream or nothing at all.

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Car rot- Cinn am on Mousse P ie (dairy-free, egg-free, nut-free option, stevia-sweetened)

Anyone with “leaky gut” might know the importance o rotating seeds and nuts to avoid acquiring a new ood allergy. Seeds are a great choice or many who are already allergic to most nuts. Tis recipe fits the bill. Made only with pumpkin seeds, the crust can easily be adapted (by using the delicious pine nut option). Tis pie is rich and indulgent. It gives your body great nutrients without any added sweeteners other than the carrots themselves and stevia.

Italian Nut or Seed Pie Crust Umbria, in Italy, is amous or walnut-based recipes based on its abundant local walnut harvest. And, o course, all over Italy, pine nuts have earned a reputation or their rich, unique flavor. Tis crust is versatile and works well with either option. cups walnuts or Italian pine nuts (which are actually seeds), soaked and dehydrated / cup room-temperature or cold extra-virgin coconut oil or ghee, broken into or more pieces /

teaspoon powdered stevia (NuNaturals brand preerred)


degrees Fahrenheit.

. Prepare crust first, allowing it time to cool while you prepare the filling. . Place the nuts into the work bowl o a ood processor. . Process until the nuts are as small as you preer — ideally, some will be powdered and some small pieces will remain — but not long enough to create a nut butter. Pies �

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. Add coconut oil and stevia. . Pulse the coconut oil into the nuts until a crumble texture has ormed and no large pieces o coconut oil remain. . Press nut mixture into a -inch ipe plate, creating an even, firm crust, up the sides o the pan, too, pushing down on the top side edges so they are smooth and neat. Scallop them slightly, i desired. . Bake crust or to minutes, until it is browned slightly and ragrant. . Set it aside to cool while you prepare the filling.

Carrot Cinnamon Filling cups steamed carrots, ork-tender - / cups raw pumpkin seeds, soaked, rinsed and stillwet cup extra-virgin coconut oil, melted teaspoon cinnamon / teaspoon stevia (or / cup honey or preerred sweetener o choice) cup water tablespoon + teaspoon sustainably sourced gelatin

Yields filling or pie. . Place cupwater in a small saucepan. Sprinkle gelatin over its surace. Allow it to dissolve or minute. . urn the heat to medium, and stir the water and gelatin. Continue stirring to mix and ully dissolve the gelatin. . Afer about minutes, the mixture will be steaming but not yet simmering. urn off the heat. . Place the ollowing ingredients into a blender: cooked carrots, pumpkin seeds, coconut oil, cinnamon, stevia and the slightly cooled gelatin water. . Puree on medium-high speed until the ingredients are completely smooth, about seconds. . Pour filling into the prepared, cooled crust and rerigerate or a minimum o hours, or overnight. Eat Beautiful �

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Pumpkin Pie (egg-free)

Plan ahead: See steps through

below toprepare squash beore making pie.

Simple Nut Crust Ingredients (stevia-sweetened) cups walnuts, hazelnuts or almonds, soaked and dehydrated / cup room-temperature or cold coconut oil or ghee, broken into or more pieces /

teaspoon stevia


degrees Fahrenheit.

. Prepare crust first, allowing it time to cool while you prepare the filling. . Place the nuts into the work bowl o a ood processor. . Process until the nuts are as small as you preer — ideally, some will be powdered and some small pieces will remain — but not long enough to create a nut butter. . Add coconut oil and stevia. . Pulse the coconut oil into the nuts until a crumble texture has ormed and no large pieces o coconut oil remain. . Press nut mixture into a -inch pieplate, creating an even, firm crust, up the sides o the pan, too, pushing down on the top side edges so they are smooth and neat. Scallop them slightly, i desired. Pies �

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. Bake crust or to minutes, until it is browned slightly and ragrant. . Set it aside to cool while you prepare the filling.

Pumpkin Filling cups baked kabocha squash, (see Appendix :Methods), or can BPA-ree,organic, canned pumpkin cup water / cup creamy coconut milk / cup additional water, room temperature / cup extra-virgin coconut oil / cup honey or sweetener o choice tablespoon sustainably sourced gelatin teaspoon cinnamon teaspoon ginger / teaspoon powdered stevia (optional)

Yields filling or pie. . Bake the kabocha squash or - /hours, or until very tender when poked deeply with a knie. . Allow it to cool slightly and then cut in hal, height-wise, through the middle, as i cutting a “hat” off. . Open the lid o the squash and scoop the seeds rom the seed cavity. . Measure out cups winter squash. . Place the winter squash, cup water and coconut milk into a ood processor or blender and puree till smooth, about to seconds. Set aside. . Into a medium-size saucepan, pour the remaining / cup water. Sprinkle the surace with the gelatin. Allow the gelatin to dissolve on the surace o the water or minute. . urn the burner heat to medium and stir the water and gelatin. While stirring, add the winter squash puree and continue stirring to mix and ully dissolve the gelatin. . Afer about minutes, the mixture will be steaming but not yet simmering. urn off the heat. Eat Beautiful �

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. Add the oil, honey, cinnamon, ginger and stevia. Stir the mixture to blend it completely. . Pour the filling into the prepared, cooled crust and rerigerate or a minimum o hours, or overnight.

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Traditional Baked Pumpkin Pie (dairy-free)

Sweet Nut Crust cups cashews, macadamia nuts, pine nuts or walnuts, sprouted and dehydrated tablespoons xylitol (Global Sweet brand recommended) or coconut sugar (or / stevia — NuNaturals brand recommended)

teaspoon powdered

tablespoons coconut oil, melted pinch sea salt

Yields pie crust. Preheat oven to

degrees Fahrenheit.

. Prepare crust first, allowing it time to cool while you prepare the filling. . Place the nuts into the work bowl o a ood processor. . Process until the nuts are as small as you preer — ideally, some will be powdered and some small pieces will remain — but not long enough to create a nut butter. . Add coconut oil, optional sweetener and stevia. . Pulse the coconut oil into the nuts until a crumble texture has ormed and no large pieces o coconut oil remain. . Press nut mixture into a -inch ipe plate, creating an even, firm crust, up the sides o the pan, too, pushing down on the top side edges so they are smooth and neat. Scallop them slightly, i desired. . Bake crust or to minutes, until it is browned slightly and ragrant. Eat Beautiful �

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. Set it aside to cool while you prepare the filling.

Pumpkin Pie Filling cups baked kabocha or butternut squash (see Appendix : Methods) / cup honey, maple syrup, coconut sugar or xylitol (Global Sweet brand recommended) (optional i stevia is used — but i you omit this extra sweetener, increase stevia by / teaspoon) eggs, preerably grass-ed / cup coconut cream or homemade nut butter teaspoon cinnamon / teaspoon ginger / teaspoon each: allspice, cloves and nutmeg teaspoon vanilla / teaspoon powdered stevia (or to drops liquid stevia —NuNaturals brand preerred)

Yields filling or pie. . Place all ingredients into a blender and puree until smooth, to seconds. . Pour pie filling into prepared crust and bake until sides o filling are puffed, golden and starting to crack. Te middle o the pie should barely be set, just past its wobbly quality. . Remove rom the oven. Cool the pie on a metal cooling rack. Chill it or hoursor overnight. . Serve plain, with whipped cream, lightly sweetened cultured cream or whipped coconut cream.

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Chocol ate Ma ple P eca n Pie (dairy-free)

Boy howdy, this is one mean, good pie! A customer avorite, it can also be made in bar orm by baking it in a rectangular or square pan. Sprouted walnuts make a great substitution or the pecans. (Oh, and did I mention it’s easy?Fast and easy!)

Cashew Pastry Crust cups cashew flour (measured rom cups cashews, pureed into a meal in the blender) whole egg, preerably grass-ed egg yolk tablespoons coconut oil / teaspoon sea salt

Yields pie crust. Preheat oven to

degrees Fahrenheit.

. Prepare crust first, allowing it time to cool while you prepare the filling. . Place the nut flour in an empty blender. Add other ingredients. . Process, pulsing as necessary, until the ingredients are evenly mixed, and the texture o the crust is crumbly but sticking together well. A ball will begin to orm. . Dump out the contents o the blender into your pie plate and press the dough evenly over the surace o the pie plate and up the sides.

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. Bake the crust or to minutes, just until it begins to show golden spots and puffed subtle bubbles in places. Cool the crust slightly while you prepare the filling. (I a large bubble orms early on in the baking o the crust, pop the bubble with the point o a sharp knie.)

Chocolate Maple Pecan Filling cups sprouted, dehydrated pecans or walnuts cup pure maple syrup eggs, preerably grass-ed / cup cocoa tablespoons coconut oil teaspoon vanilla

Yields filling or pie. . Place maple syrup, eggs, cocoa, coconut oil and sea salt into a blender and puree until smooth, to seconds. . Pour filling intothe warm crust. Itwill be very runny.Move around any nuts to fill the crust evenly. . Careully transer the pie to the oven and bake until the edges o the filling are puffed and cracked and the middle is just set. . Allow pie to cool on a wire rack. Chill

ho urs or overnight, and serve.

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Blackberry (or Apple) Pie (dairy-free, egg-free)

Plan ahead: Making the crust first and placing it in the reezer to chill will prevent it rom becoming soggy while the ruit filling sets up inside o it.

Date Nut Crust / cup cashews / cup sprouted walnuts - / cup dates, cut into -inch pieces / teaspoon sea salt

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Yields piecrust. . Combine all o the crust ingredients in a ood processor or high-powered blender, and pulse to blend. . Press evenly into the sides and bottom o a pie plate. . Freeze or at least hour while the filling begins to set.

Blackberry (or Apple) Filling cups blackberries, resh or rozen (and thawed), or cups apples, peeled and thinly sliced teaspoon vanilla or the blackberry pie, or teaspoons or the apple pie / teaspoon cinnamon (only or apple pie) - / cupsroom-temperature water tablespoon + teaspoons sustainably sourced gelatin / teaspoon stevia or / cup honey

Yields filling or pie. . Combine the first in gredients in a large bowl: ruit, vanilla and optional cinnamon. . Place water and stevia or honey in a medium-large saucepan and sprinkle gelatin over the top. . Allow gelatin to dissolve on the water’s surace or minute. . Cook apple slices inthe sweet water or to minutes until they areork tender. . Move cooking pot to the rerigerator until the mixture is cooled slightly, but not yet beginning to set, about hour. . I using berries, pour the slightly cooled stevia-gelatin water over the berries and stir thoroughly. . Place bowl in the rerigerator or minutes or more so the berry juices can begin to set up. You want the gelatin to thicken; but don’t let it set up all the way.

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. Once filling is cooled and is no longer too liquidy, pour the filling into the prepared rozen crust. . Using your fingers, reserve or pull out pristine ruit to decorate the top o the pie. . Rerigerate pie or to hours, or overnight. Garnish appleiepwith a drizzle o pure maple syrup. Garnish berry pie with a drizzle o honey. Serve with Vanilla Bean Crème Fraiche, (Page ), whipped cream, ice cream or vegan ice cream.

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Chocolate Cream Pie (dairy-free)

I you are a chocolate lover, like I am, this pie will satisy. It is deep, rich and completely delicious.

cups cashews, soaked and wet (see Appendix : Methods) cups water

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tablespoon sustainably sourced gelatin / cup cocoa, depending on taste preerence (use / cup or a less-dark version) egg yolks, preerably grass-ed (save the whites or another recipe!) / cup sweetener o choice: honey, maple syrup, coconut sugar or xylitol (Global Sweet brand recommended) tablespoon vanilla / teaspoon sea salt / teaspoon stevia, or dropperuls, to taste (optional; i you are allergic to stevia or would rather not use it, increase the sweetener o choice to / cup)

Yields pie. . Prepare the Cashew Pastry Crust (Page blind* while you make the filling.

), and allow it to cool afer baking it

. Place the first in gredients in the blender in the order they are listed: cashews, water, then the gelatin sprinkled over the top. Allow the gelatin to dissolve on the surace o the water or minute. . Add cocoa. . Blend on medium-high speed or about

seconds.

. Pour chocolate milk into a small-medium saucepan and heat over medium heat, stirring consistently so the gelatin doesn’t scorch on the bottom o the pan. . Te gelatin will be dissolved completely when the mixture is steaming but not yet simmering, about tominutes. . Remove it rom the heat and allow it to cool or

min utes.

. Return the cooled chocolate milk to the blender and add the remaining ingredients: egg yolks, sweetener, vanilla, sea salt and optional stevia. . Blend the mixture until well mixed, about

seconds.

. Pour filling into the prepared crust and transer the pie tothe rerigerator. . Chill or hours, or voernight. . Eat plain or garnish with shaved, unsweetened chocolate, whipped cream or berries. *Baking a pie crust “blind” simply means baking the pie crust empty, without the filling.

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Le mon Mering ue Pie Tis recipe is dedicated to our -year-old son, Julian, because he is our Mozart o recipes, and ofen his compositions have something to do with Lemon Meringue Pie. / cup honey / cup resh lemon juice / cup + tablespoons coconut oil, melted and cooled, or room-temperature butter whole eggs, preerably grass-ed egg yolks teaspoon sustainably sourced gelatin sprinkle o lemon oil, or / teaspoon fine lemon zest

Cashew Pastry Crust (Page

), baked and cooled slightly

Yields pie. . In a high-powered blender, cream the honey and coconut oil or butter, or about seconds on medium speed. . In a small bowl, beat together the whole eggs and the egg yolks. . Start the motor running again on your blender. . Slowly add eggs and egg yolks pouring them into the running blender; blend another seconds. . In a medium saucepan, sprinkle gelatin over the lemon juice, and allow the gelatin to dissolve or minute. . Add honey-egg puree and lemon oil or zest and stir to mix.

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. Heat the whole mixture gently over low heat, stirring or up to letting it simmer.

min utes, never

. When it’s hot and smooth, and when it coats the back o a wooden spoon, it is finished. It will continue to thicken in the ridge. (Tere should not be any curdling o the eggs with this method. However, i there is, pour custard through a fine mesh sieve beore pouring it into prepared crust and rerigerating it.) . Pour filling into the prepared crust and rerigerate it while you make the meringue topping.

Hone y- Meringue P ie To pping cup local raw honey egg whites, at room temperature tablespoon lemon juice, or teaspoon vanilla / teaspoon sea salt / teaspoon powdered stevia (or

drops liquid stevia — NuNuturals brand preerred) (optional)

Yields cups. . Simmer honey over medium heat until it darkens in color — the “hard ball” stage. (I you drop a bit in some cold water, it will orm a firm ball between your finger and thumb, but still be malleable i pressed firmly.) Tis will take about minutes. . Place egg whites in the bowl o a stand mixer (or a metal mixing bowl that you use with your hand-held mixer). . Add sea salt and stevia. . When honey is ready, bring the saucepan over to the mixer and start the mixer motor on medium speed. . As eggs start to roth, turn the mixer up to high speed and add the honey slowly, in a thin stream. . Some o the honey will spatter around the edges; (the spatters can be olded in at the end and it’s okay i some spatters are too sticky and remain on the sides o the bowl).

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. As meringue volumizes, add your flavoring o choice, (lemon juice or vanilla), and continue mixing it to expedite its cooling, to minutes more.

Final Assembly . Remove lemon curd pie rom the rerigerator and top it artistically with the meringue. You can pile it all in a big heap and make swirling patterns, or pipe desired patterns rom a pastry bag. . Chill to hours beore serving.

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Raw Strawberry-Lemon Cream Pie (raw, dairy-free, egg-free)

Tis recipe was shared with me by Andrea Wyckoff o www.LowStarchPaleo.com. Andrea is devoted to providing healing and delicious recipes — and her photographs are inspiring. I am grateul to have a working riendship with such a talented healing-ood entrepreneur, and I hope you enjoy checking out her website and Facebook page. You’ll love this recipe. Zucchini is used most creatively, and the pie is beautiul.

Raw Crust / cup sprouted walnuts / cup dried unsweetened coconut medjool dates, pits removed tablespoons extra-virgin coconut oil / teaspoon sea salt Yields pie crust.

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. Use a ood processor to process the walnuts, dried coconut and sea salt into a crumbly consistency. . Add in the dates (pits removed), coconut oil and sea salt, and process again. . Push the sticky crust mixture together in a spring-orm pan (lined with waxed or parchment paper). I like to use a -inch pie pan, but you can also use an -inch pie pan or a flatter, more tart-like pie.

Cream Pie Filling cup zucchini (peeled and chopped) / cup raw macadamia nuts (or cashews), soaked, rinsed and still wet (see Appendix : Methods) / cup extra-virgin coconut oil, melted tablespoons local raw honey (or coconut nectar) tablespoons lemon juice teaspoon vanilla pinch sea salt

Yields about - / cups. . Blend cream pie ingredients together in a high-speed blender (or ood processor). . Pour cream filling over the pie crust and put the pie into the reezer or hours, or until firm.

Fruit Topping cups resh strawberries, sliced (or other resh ruit — pineapple works great, too)

. Pull pie rom the reezer a ew minutes beore serving and top with resh ruit. Note: Tis cream pie reezes really well, and it will stay delicious or up to a month when stored in the reezer.

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cakes & frostings Eat Beautiful �

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CHAPTER SIX

Cakes and F rosti ngs Mercy, let there be cake and frosting! Stand at the counter and eat it; then you won’t have to ask for seconds. From a sheetstyle treat with thick ganache to a lavishly layered confection for special occasions, cake is the frosting of life.

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Choco late Cak e with Choc olate Fro sting - / cups cashews, soaked and still wet (or substitute walnuts or pine nuts) (see Appendix : Methods) / cup ghee, grass-ed butter or coconut oil, melted and cooled / cup cocoa / cup maple syrup (or your preerred sweetener) eggs, preerably grass-ed / cup flaxseed meal teaspoon cinnamon (optional) / teaspoon sea salt / cup coconut flour / teaspoon baking soda

Serves . Preheat oven to

degrees Fahrenheit.

. Prepare a -inch-by--inch pan — or two - or -i nch round or square cake pans: Spray them with coconut oil or wipe them with preerred saturated at, and line them with parchment paper. Spray or coat the paper with at again. Set aside. . Place the first ingredients into a high-powered blender or ood processor: cashews, at, cocoa, sweetener, eggs, flaxseed meal, cinnamon and sea salt.

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. Puree on medium-low speed or seconds, until the puree is smooth and the ingredients are well incorporated. . Sif together the coconut flour and baking soda in a small bowl. . Add the dry ingredients to the wet ingredients and process until thoroughly distributed; do not over-mix. . Pour batter into prepared pan(s) and bake until a toothpick or knie inserted in the center comes out clean or with dry crumbs adhering, about to minutes, depending upon pan size. . Cool completely beore rosting.

Chocolate Ganache Frosting Whatever you put under this ganache people will want to eat! cup cocoa cup maple syrup (honey may be substituted, but the ganache will become runny at room temperature; so it’s only ideal or preparations that will stay in the ridge until being served) / cup coconut oil, ghee or grass-ed butter, melted and cooled pinch o sea salt

Yields about cups. . Place all ingredients in a medium-size mixing bowl, and whisk them together thoroughly. . In a cool kitchen, the ganache will “setup” and thicken on its own. o expedite the process (or or warmer kitchens), place the bowl in the rerigerator and stir it periodically, every to minutes, until it’s reached an ideal spreading consistency. Alternatively, place the set-up ganache in a piping bag. Tis rosting pipes beautiully — it’s great or cupcakes or decorative embellishments.


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Chocolate F rosting (xylitol-sweetened)

Tis rosting provides the perect ganache or those who can’t have honey or maple syrup. / cup cocoa / cup water / cup xylitol (Global Sweet Brand recommended) pinch o sea salt / cup coconut oil, ghee or grass-ed butter (butter will create a less-thick rosting, except when ully rerigerated) / cup coconut cream, spooned rom the top hal o the can or skimmed rom high-at, homemade, chilled coconut milk / cup sprouted nut butter (see Appendix : Methods) teaspoon vanilla /

teaspoon powdered stevia (optional)

Yields about cups. . Combine water and xylitol in a small saucepan over low heat. . Stir or whisk until the xylitol has ully melted. . Add cocoa and sea salt, and whisk until the cocoa is completely incorporated. . While it’s still quite warm, add the remaining ingredients: oil, coconut cream, nut butter, vanilla and stevia. . Stir until completely homogenized. . Place the bowl in the rerigerator and stir ganache periodically, every to minutes, until it’s reached an ideal spreading consistency. Eat Beautiful �

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Choco late Cupcake s (dairy-free)

opped with maple syrup-sweetened Chocolate Ganache, these are a top seller at our caé — ordered or birthday parties and requested in their absence. cups cashews, soaked and wet (see Appendix : Methods) eggs, grass-ed preerred / cup extra-virgin coconut oil, melted — or olive oil / cup cocoa / cup dates / cup maple syrup / teaspoon sea salt / teaspoon powdered stevia (NuNaturals brand preerred) (optional) / cup flaxseed meal / cup chia seed meal / teaspoon baking soda

Yields large or

regular-size cupcakes.

Preheat oven to

degrees Fahrenheit.

. Grease muffin tin(s), line them with parchment paper squares, and grease them again. Set aside.


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. Place the first ingredients into a high-powered blender or ood processor: cashews, eggs, oil, cocoa, dates, sweetener, sea salt and stevia. . Puree on medium speed or about ingredients are well incorporated.

seconds, until the puree is smooth and the

. Sif together the flaxseed meal, chia seed meal and baking soda in a small bowl. . Add the dry ingredients to the wet ingredients and process until thoroughly distributed; do not over-mix. . Scoop batter into prepared tin(s) and bake until a toothpick or knie inserted in the center comes out clean or with dry crumbs adhering — about to minutes, depending on the tin size(s). . Cool completely beore rosting.

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Choco late Beet Cak e (dairy-free)

Best served with Chocolate-Avocado-Date Pudding Frosting (see below), this cake is great in a -inch-by -inch Pyrex pan — not ancy, just comort ood. With the Chocolate-AvocadoDate Pudding Frosting, you will be eating classic chocolate cake but with a whole heap o un and hidden nutrition. cup cashews, blended into flour / cup cocoa / cup maple syrup / cup coconut oil, melted and cooled eggs, preerably grass-ed / cup cashews, blended into flour / teaspoon baking soda, sifed / teaspoon sea salt cup grated beets


Fahrenheit.

. Grease a -inch-square pan or a -inch yb ghee. Set aside.

-inch Pyrexpan with coconut oil or

. Place the first in gredients in a blender, ood processor or mixing bowl: cashew flour, cocoa, maple syrup, coconut oil and eggs. Cakes and Frostings �

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. Blend until well mixed. . In a small separate bowl, whisk together the remaining dry ingredients. . Blend the dry ingredients into the wet batter thoroughly without over-mixing. . Fold in beets. . Pour batter into prepared pan. . Bake or minutes, or until a toothpick or sharp knie inserted into the center o the cake comes out clean. . Allow cake to cool completely beore rosting. Tis cake is great rosted and rerigerated, eaten the second day afer it is made.

Chocolate-Avocado-Date-Pudding Frosting (dairy-free, egg-free, raw, vegan) Our amily likes to eat this on lefover waffles — like a piece o toast with jam, but a whole lot more decadent and healthy! Wow, dessert and nutrition in the same snack — that’s exciting! It’s also an excellent rosting on the Chocolate Beet Cake. It can be made with or without the honey. extra-large avocado, or small ones dates, chopped into smaller pieces / cup cocoa / cup extra-virgin coconut oil, melted over low heat / cup honey or maple syrup (optional) /



teaspoons vanilla

Yields about cups. . Combine all ingredients in a ood processor or high-powered blender, scraping down the sides o the bowl as necessary. . Use a spatula to scrape the contents into a serving bowl. Serve, or chill until ready to serve. Eat Beautiful �

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Carrot Cake Tis cake pairs nicely with Classic Cream Cheese Frosting or dairy-ree “Cream Cheese” Frosting (recipes ollow). It is my kids’ avorite dessert recipe. eggs, preerably grass-ed cup hazelnut flour made rom cups roasted hazelnuts, (set aside any flour that remains) / cup coconut oil, ghee, butter or olive oil / cup flaxseed meal / cup sweetener o choice: maple syrup, honey or xylitol (Global Sweet Brand recommended) / cup dates, chopped into small pieces - / teaspoons cinnamon / teaspoon sea salt / teaspoon stevia (NuNaturals brand preerred) / cup coconut flour / teaspoon baking soda cup resh carrots, grated / cup resh pineapple, diced / cup unsweetened, dried coconut

Yields single-layer, -inch cake.Te cake can be sliced in hal, height-wise, to make a double layer cake with rosting in the middle, as well as on top. Or use multiple small round pans or a multi-tiered cake, as shown in the photograph.


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Preheat oven to

degrees Fahrenheit.

. Prepare a -inchround or square cake pan: grease it, line the bottom with parchment paper cut to size, and grease the pan again. Set aside. . Combine in a ood processor the first ingredients: eggs, hazelnuts, oil, dates, flaxseed meal, sweetener, cinnamon, sea salt and stevia. . Blend until creamy, about minute. . In a small bowl, sif together the coconut flour and baking soda. . Add sifed dry ingredients to wet ingredients and blend again or seconds, or until thoroughly incorporated. . Immediately add grated carrot, pineapple and coconut; old it in quickly and briefly. . Pour batter into prepared pan, smoothing out the top evenly. . Bake until a toothpick inserted in the center comes out clean or with dry crumbs adhering. . Cool completely beore rosting.

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Cla ssic Cream C hee se Frosting wi th Hone y Double this recipe to make a layer cake. -ounce packageorganic cream cheese, at room temperature (Nancy’s brand preerred because it’s ermented) / cup extra-virgin coconut oil, melted and cooled / cup local, raw honey

Yields about cups. . Place all ingredients in a mixing bowl and beat with a handheld mixer until they are evenly mixed. Use a spatula to scrape down the sides o the bowl once or twice. . Place rosting in the rerigerator briefly, stirring and checking it regularly, until a spreadable consistency is achieved. . Frost cake once it has ully cooled.


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“Cream Chee se” Fr osting (dairy-free)

Aw, the magic o the cashew — ever creamy in texture and flavor, helping out those o us who can’t have dairy. Double the recipe or a layer cake. - / cups cashews, soaked hours in warm water, then rinsed / cup filtered water tablespoons extra-virgin coconut oil tablespoons local raw honey, (or substitute stevia to taste, or tosoaked dates*) tablespoon vanilla / teaspoon sea salt

Yields about cups. . Puree all o the ingredients until completely smooth. . ranser to a small bowl and rerigerate until a firmer, spreadable consistency is achieved. *Cover dates with hot water or hours.Strain off water and proceed with recipe.

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Zucchini Spice Chocolate Cak e (dairy-free, stevia-sweetened option)

Tis versatile recipe can be sweetened with only stevia, or with the added sweetener, or with no stevia and only the added sweetener, depending on dietary needs or allergies. It can be made as big muffins, in any shaped cake pan, or in a loa pan. Te cinnamon and cloves both help with insulin production and make this an extra-healthy way to have dessert or a sweet snack. cups cashews or sprouted walnuts cup grated zucchini eggs, preerably grass-ed / cup extra-virgin coconut oil or extra-virgin olive oil / cup honey, maple syrup, coconut sugar or xylitol (Global Sweet Brand recommended) (optional) / cup cocoa teaspoons vanilla teaspoon cinnamon / teaspoon cloves / teaspoon sea salt / teaspoon powdered stevia (or other sweetener is used)

drops liquid stevia — NuNaturals brand preerred) (optional i

/ cup flaxseed meal / teaspoon baking soda

Serves to

, depending upon pan size.


129

Preheat the oven to

degrees Fahrenheit.

. Prepare a muffin tin, a -inchround or square cake pan, or a loa pan by lining it with parchment paper and greasing the paper with preerred at. . Place the first ingredients in the blender: nuts, zucchini, eggs, oil, optional sweetener, cocoa, vanilla, cinnamon, cloves, sea salt and stevia. . Blend on medium speed until batter is smooth, about

seconds.

. In a small bowl, sif together the flaxseed meal and baking soda. . Start the motor o the blender and add the dry ingredients through the door in the lid. Process only long enough to evenly incorporate the baking soda, without overmixing — about to seconds. . Pour batter into prepared pan and bake or minu tes or large cupcakes, min utes or a -inch cake,or to minutes or a loa, until batter is well-puffed, golden, crispy at the edges, and a knie inserted in the center comes out clean or with a ew dry crumbs adhering. Check the cake beore the designated time to be sure it doesn’t over-bake. . Remove cake(s) rom the oven and allow to cool completely. . Serve this moist cake alone, unadorned, or with the one o the ollowing abulous toppings: Chocolate Ganache Frosting (Page ),Chocolate-Avocado Pudding Frosting (Page ) or Chocolate Crème Fraiche (Page )

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Apple Cake (xylitol-sweetened)

Guests will never know they are eating a grain-ree, sugar-ree cake. - / cups almonds, soaked and wet, or cups walnuts, soaked and wet (see Appendix : Methods) eggs, preerably grass-ed / cup melted coconut oil or at o choice / cup hardwood-derived xylitol (Global Sweet Brand recommended) / cup flaxseed meal teaspoon vanilla teaspoon cinnamon / teaspoon sea salt / cup coconut flour / teaspoon baking soda cup diced Granny Smith apple

Serves to

, depending upon pan size.

Preheat the oven to

degrees Fahrenheit.


131

. Prepare a muffin tin, a -inchround or square cake pan, or a loa pan by lining it with parchment paper and greasing the paper with preerred at. . Place the first in gredients in the blender: nuts, eggs, oil, sweetener, flax, vanilla, cinnamon, and sea salt. . Blend on medium speed until batter is smooth, about

seconds.

. In a small bowl, sif together the coconut flour and baking soda. . Start the motor o the blender and add the dry ingredients through the door in the lid. Process only long enough to evenly incorporate the baking soda, without overmixing — about to seconds. . Fold in the apples by hand, using a spatula. . Pour batter into prepared pan and bake or approximately minutes or a -inch cake, until batter is well-puffed, golden, and a knie inserted in the center comes out clean or with a ew dry crumbs adhering. Check the cake beore the designated time to be sure it doesn’t over-bake.

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Hazelnut “Buttercream” Frosting (dairy-free) cup sprouted, dehydrated hazelnuts / cup extra-virgin coconut oil tablespoons honey, maple syrup, or water hardwood-derived stirred into at blespoons boiling to dissolve xylitol (Global Sweet brand recommended),

Yields about cups. . Blend nuts in a blender or ood processor until they become a fine meal, just beginning to turn into nut butter around the edges. . Add coconut oil. . Blend again, using a spatula as necessary to scrape down the sides and corners. . Finally, add the sweetener or the xylitol-sweetened water and blend until the ingredients are evenly incorporated. . Pour rosting into a medium-size bowl and rerigerate it, stirring every minu tes — or about minutes total — until aspreadable consistency is achieved. . Frost the cooled cake. Garnish cake with whole hazelnuts.

Cashew “Buttercream” (xylitol-sweetened) cups cashews, soaked and wet (see Appendix : Methods) cup coconut oil, melted and cooled, or ghee / cup room-temperature water / cup xylitol (Global Sweet brand preerred) egg yolks, preerably grass-ed


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teaspoon sustainably sourced gelatin teaspoon vanilla / teaspoon reshly ground nutmeg / teaspoon cinnamon / teaspoon stevia teeny pinch sea salt

Yields about cups. . Place water in a small saucepan and sprinkle the gelatin over its surace. . Allow gelatin to dissolve or minute. . Add xylitol. . Heat water over medium heat, stirring the entire time, as the gelatin dissolves completely. . When water-xylitol mixture is steaming but not yet simmering, turn off the heat and allow it to cool slightly. . Place all ingredients in a high-powered blender and process on medium speed or about seconds, until rosting iscompletely smooth. . I texture and thickness is right, rost your cooled cake at this point; or transer the rosting to a bowl and rerigerate it briefly, stirring the edges into the center rom time to time, until the desired stiffness is achieved. Watch the rosting closely to prevent it rom setting up too much. I this happens, simply melt it down slightly again, stir and rerigerate, until you have reached the right temperature and texture.

Cashew “Buttercream” (dairy-free, stevia-sweetened)

Tis rosting is not overly sweet. But the texture offers the sublimity one would expect rom any buttercream. It’s exciting to have a stevia-sweetened rosting that is so versatile and so delicious! I love the almost savory flavor, like sweet butter on cake. Eat Beautiful �

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cups cashews, soaked and wet (see Appendix : Methods) cup coconut oil, ghee or butter, melted and cooled / + / teaspoon powdered stevia (NuNaturals brand recommended) / cup room-temperature water teaspoon sustainably sourced gelatin egg yolks, preerably grass-ed teaspoon vanilla / teaspoon reshly ground nutmeg / teaspoon cinnamon teeny pinch sea salt

Yields about - / cups. . Place water in a small saucepan and sprinkle gelatin over its surace. . Allow gelatin to dissolve or minute. . Heat water over medium heat, stirring the entire time, as the gelatin dissolves completely. . When water is steaming but not yet simmering, turn off heat and allow it to cool slightly. . Place all the ingredients in a high-powered blender and process on medium speed or about seconds, until therosting is completely smooth. . Frost your cooled cake at this point. Or transer the rosting to a bowl and rerigerate it briefly, stirring the edges into the center rom time to time, until the desired stiffness is achieved. Watch the rosting closely to prevent it rom setting up too much. I this happens, simply melt it down slightly again, stir and rerigerate until you have reached the right temperature and texture. Variation: • Add tablespoons honeyor maple syrup, i tolerated, or a sweeter buttercream.


135

eas y e ggs , cla fout i and p orr idge s

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CHAPTER SEVEN

Ea sy Eg gs, Clafo uti and Porridg es For simple breakfast meals, satisfying and easy to prepare, turn to this chapter. The inventiveness of these recipes will surely keep you on your toes, even while they unite us with our ancestors in their humble nature.

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Ber ry Clafouti (stevia-sweetened)

Here’s another use or egg whites afer you’ve used the yolks in custard, ice cream, eggnog, etc. raditional or dessert, ofen served with cheese, claoutis also make kids smile when you serve them or breakast. Te surprise here is that this claouti contains no sugar, is ull o protein and good at, yet still tastes like a treat!

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- / cups soaked wet nuts or seeds, (or / cup dehydrated — both methods work) (see Appendix : Methods) to egg whites, preerably grass-ed (the recipe is versatile and works with either amount o whites; so use more or more protein or less i you have ewer on hand or are in a hurry) / cup extra-virgin coconut oil, ghee or grass-ed butter, melted tablespoons coconut flour, (or use / cup coconut flour, i using dehydrated nuts) / teaspoon powdered stevia (or


/ teaspoon sea salt / teaspoon baking soda, mixed with tablespoons water cups berries, resh or rozen


degrees Fahrenheit.

. Grease a -in ch square pan with coconut oil or ghee. . Place first ingredients together in the blender: egg whites, oil, nuts, flour, stevia and sea salt. . Blend on medium-high speed or about

seconds, until the puree is smooth.

. Keeping the blender motor running, dump in the baking soda-water mixture all at once. . Puree an additional to seconds, until thoroughly incorporated. . Fold in berries now, or sprinkle them over the batter once in the pan. . Pour the batter into the prepared pan, and sprinkle the berries evenly over its surace i choosing this option. . Bake or to m inutes, until a toothpick or knie inserted into the cake comes out clean, or with dry crumbs adhering. . Serve alone, with dry, aged cheese — or with a custard, whipped cream or ice cream on top. For breakast, top with ully cultured yogurt or cream.


139

Variations: • Substitute any ruit in season or the berries — chopped, diced or sliced and

arranged decoratively. Consider using the lowest sugar option: Granny Smith apple (peeled or this recipe, unless it’s diced). • Add teaspoon cinnamon to the batter beore pureeing. • For a no-ruit option, old cups chopped rhubarb into the batter.

Add

tablespoons honey or other sweetener, i tolerated.

• Omit baking soda i you need to protect the pH o your stomach or

optimum digestion.

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Ste ame d Eg gs I love a simple breakast that is nourishing and easy. We make this dish on our warm woodstove, which allows us an extra-low-uss preparation; we just ignore the eggs while they cook! Te lowest heat on your stovetop also will produce a great finished product. Tis recipe has no nuts, flour, seeds, etc. It is ultra-simple and appropriate, — even or the GAPS Introduction Diet, with a mug o bone broth on the side — and it’s super easy to digest. Serves .Multiply ingredients or number o servings desired. eggs per person whole raw zucchini per person, roughly chopped / teaspoon sea salt per person rendered animal at or ghee

. Place the first three ingredients into a blender. . Blend on medium speed or

secon ds, or until zucchini is completely pureed.

. Place a rying pan on your woodstove or over low heat on your stovetop. Choose the rying pan size based on how many servings you are preparing. Use a teeny pan or just serving or a large rying pan i you are serving or mor e people. . Melt a generous amounto at in the pan, to teaspoons per person —no more than tablespoons total.Rotate pan to distribute at evenly, coating the bottom, and up the sides to some extent. . Pour puree into greased pan and cover with a lightly greased lid. Te eggs and zucchini will actually steam over this low heat. Easy Eggs, Clafouti and Porridges �

141

. Peek at eggs afer minutes, making sure thatthe heat is low enough that they don’t brown too much on the bottom.* Afer to minutes, it will be puffed, with small air pockets throughout. I you are busy, the “soufflé” can stay on a warm woodstove or additional minutes, just to keep it easy and warm. . Serve. *I your stovetop does not provide a low enough heat and the eggs are browning on the bottom too much, transer them to a -degree-Fahrenhei t oven afer the initial to minutes.

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Marshmallow Root and Slippery Elm Porridge for One

(egg-free, stevia-sweetened)

Tis is an egg-ree breakast that is versatile according to your diet. Te herbs have healing, soothing properties, as well as being anti-inflammatory. Teir flavor? Healthy, grassy but also comorting and creamy, like baby ood, rice cereal or a good-or-you Cream o Wheat. Many o the recipes in this book are indulgent tasting. Tis one is not. It is cozy health ood. / cup milk o choice (raw dairy milk, coconut milk, or homemade nut or seed milk), warmed but not hot tablespoon slippery elm tablespoon marshmallow root, blended to a powder and sifed so there are no stringy, grassy pieces tablespoon chia seeds / teaspoon cinnamon pinch o powdered stevia (or drops liquid stevia— NuNaturals brand preerred)

Serves . oppings: • Local raw honey, to taste, i tolerated • Crispy nuts, to taste, i tolerated (see Appendix : Methods) • Fresh berries or dried goji berries, i ruit is tolerated; blueberries recommended


143

. Stir all the ingredients together in your serving bowl and cover. . Allow chia seeds to expand and sofen or minutes. . op with optional toppings. . Enjoy! AIP Variation: • Omit chia seeds and increase slippery elm and marshmallow root

to -½ tablespoons each.

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Sweet Collard Gree ns Porridg e with Blueberries

(dairy-free option, egg-free, nut-free, stevia-sweetened)

Tis porridge is green. opped with resh or rozen blueberries, the color contrast screams healthulness and un, and invites you to taste the undiscovered flavor. Surprisingly, just as kale goes great in green smoothies that contain ruit, collards have a clean, subtle, minty flavor that complements blueberries. Te flavor o the hot cereal itsel is nutty and similar to unsweetened oatmeal — a wee bit bitter, as some grains are, but a comorting palette or cream, ruit and sweetener. Tis porridge can be sweetened only with stevia or those who are ructose sensitive. Enjoy this breakast adventure!


145

cups filtered water cup raw hemp seeds / teaspoon powdered stevia (or

drops liquid stevia, NuNaturals brand preerred)

large leaves rom collard greens, lower stems cut away where the lea begins, and discarded / cup chia seeds

Serves . . In a high-powered blender, combine water and hemp seeds. . Add stevia and process on medium-high speed or milk is now ready to use.

seconds. Do not strain. Te

. Set aside some o the milk or topping the porridge so that the amount that remains in the blender is cups. . Add broad collard leaves to the blender, pushing them down a bit toward the blade. . Puree or seconds on medium speed until the greens are ully pureed and the milk is bright green. (Te brightness o the hue varies depending on the time o year and the batch o collards.) . Pour milk into a medium-size saucepanand heat gently, stirring, over medium heat till the mixture is steaming hot but not yet simmering. . urn heat off and add chia seeds, stirring well immediately to avoid clumping. Allow the seeds to thicken the porridge or ull minutes. . Stir in hal o the blueberries. . Serve porridge, topping each bowl with additional berries and making honey, maple syrup or additional milk available as optional toppings. oppings: •

cups resh or rozen blueberries

• Local raw honey or organic maple syrup, to taste (optional) • Hemp milk or grass-ed cream, to taste

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Winte r Squa sh P orri dge (dairy-free, egg-free, stevia-sweetened)

Fit to serve guests, this is a welcome change or breakast. It’s a bit like warm pumpkin pie filling — a wholesome, nourishing version. You can bake the winter squash the night beore, or use lefover squash to expedite breakast.


147

cups cooked winter squash cup room-temperature water (amount will vary depending on density and variety o winter squash; use as little as possible to obtain the porridge consistency desired) / cup extra-virgin coconut oil tablespoon sustainably sourced gelatin / teaspoon cinnamon / teaspoon sea salt / teaspoon powdered stevia (or


Serves . . Add water to blender and sprinkle gelatin over the surace. . Add remaining ingredients: winter squash, coconut oil, cinnamon, sea salt and stevia. . Puree on medium speed or seconds, or until the mixture is smooth. Pop any air bubbles near the blade with your spatula, stopping and starting the blender once or twice. I necessary, add more water — / cupat a time — to make the blender run smoothly. . ranser puree to a large saucepan. . Heat puree over medium heat, stirring or to minutes. . Allow mixture to simmer briefly, and then remove it rom the heat. . Serve porridge topped with shredded unsweetened coconut, sprouted “crispy” nuts, optional cream, honey or maple syrup. Variations: • Add a ried egg on top or a savory variation, and or added protein and good

cholesterol. Use bone broth in place o water or an even more savory version. • Add a pat o butter on top. • Chill porridge, or any lefovers, or a gelatin snack. My kids love this! opped with

coconut in individual glasses, it’s pretty.

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savory breads, pi zz a, ro ll s an d casseroles Eat Beautiful �

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CHAPTER EIGHT

Savory Breads, Pizza, Roll s and Ca sserole s Now, let’s realize that there is a time for sweets, and there is a time to abstain and tip our hat to savory foods. They are SO good! I am a happy camper with these rich foods on my table. But please forgive the irony that the rst recipe of this chapter contains chocolate. What can I say?

Savory Breads, Pizza, Rolls and Casseroles

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151

Swee t Sandwich Roll s, or Bitte rs wee t Chocolate Sandwich Roll s (stevia-sweetened)

Wonderul fillings or these kid-riendly rolls include Sprouted Nut Butter (see Appendix : Methods) and ruit, Raw Jam (Page ), and aged cheese or those who can have dairy. My -year-old daughter also recommends peanut butter and bacon. And my newly-able-to-eatcheese -year-old son recommends peanut butter and gouda cheese. o each his own. Ivote “yes” or all these options! cups raw cashews, soaked and wet (or use pine nuts i cashews are a problem) (see Appendix : Methods) / cup extra-virgin coconut oil, ghee or rendered animal at eggs, preerably grass-ed / cup chia seeds / cup flaxseed meal teaspoons vanilla / teaspoons powdered stevia (or to


/ teaspoon sea salt ounce unsweetened chocolate, minced or shaved finely (optional) tablespoon coconut flour / teaspoon baking soda

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Yields teeny rolls or an afernoon tea party or finger ood — or tional sandwiches. Preheat oven to

larger rolls or more tradi-

degrees Fahrenheit.

. Lightly grease baking sheets — or line them first with parchment paper, then grease and set aside. (Coconut oil spray can be a good tool or this step.) . In a high-powered blender, blend chia seeds, eggs and at on medium speed or seconds, until chia seeds split and the mixture is creamy, yellow and thickened. . In a small bowl, sif together the coconut flour and baking soda. . Scrape contents o blender into a ood processor and add the cashews, flaxseed meal, vanilla, stevia and sea salt. Process until mostly smooth — about min ute. . Add optional chocolate and dry ingredients. . Process, pulsing briefly but thoroughly, until dry ingredients are evenly incorporated, without over-mixing. . Use an auto-scoop or two spoons to create your desired-size, roll-shaped mounds and place them onto the prepared baking sheet. . Bake until puffed and a toothpick comes out o the center clean (or with a ew dry crumbs adhering) — about minutes or the mini rolls, or minutes or the larger. Variation: • Use walnuts or macadamia nuts in place o the cashews.


�

153

Loaf B read, f or S an dwiche s or N ot eggs, preerably grass-ed cups cashews, walnuts or other avorite nuts, soaked and wet (see Appendix : Methods) / cup coconut oil, ghee or butter, melted / cup chia seeds heaping / teaspoon sea salt / cup flaxseed meal / teaspoon baking soda

Serves to , depending on the thickness o the slices.

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Preheat oven to

degrees Fahrenheit.

. Prepare a loa pan by lining it with parchment paper and greasing the paper with preerred at. . Place first ingredients into a blender: eggs, nuts, oil, seeds and sea salt. . Blend on medium speed until the batter is smooth — about seconds. . In a small bowl, sif together the flaxseed meal and baking soda. . Start motor o the blender and add dry ingredients through the door in the lid. Process only long enough to evenly incorporate the baking soda, without overmixing — about seconds. . Pour batter into prepared loa pan and bake or to minutes — until well-puffed, golden brown, crispy on its surace and a knie inserted in the center comes out clean or with a ew dry crumbs adhering. . Remove loa rom oven and allow it to cool. . o slice cooled bread, pull up on both sides o the parchment paper, removing it rom the loa pan.


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Panini

eggs, preerably grass-ed cups nuts or seeds o choice, soaked and wet (see Appendix : Methods) / cup extra-virgin olive oil or preerred at, melted and cooled heaping / teaspoon sea salt / teaspoon powdered stevia (or


tablespoons water / teaspoon baking soda / cup flaxseed meal / cup chia seeds

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Preheat oven to

degrees Fahrenheit.

. Lightly grease baking sheets — or line them first with parchment paper, then grease and set aside. (Coconut oil spray can be a good tool or this step.) . Place first ingredients into a high-powered blender: nuts, eggs, olive oil, sea salt and stevia. Blend on medium-high speed until batter is smooth — about seconds. (A traditional blender will work too; even i the nuts or seeds don’t get as smooth, the recipe will turn out well.) . In a separate bowl, stir together water and baking soda. . Pour wet ingredients into a medium-size mixing bowl. . Add baking soda water, flaxseed meal and chia seeds. Use a mixer to blend the final ingredients into the thickening batter briefly but thoroughly. . Allow batter to set up or

minutes.

. Scoop panini batter onto prepared cookie sheets, preerably using a - or -oun ce ice cream scoop with an automatic-release mechanism. . Bake to minutes, until panini are puffed in the center, golden brown on top, and light brown around the edges. A toothpick or sharp knie inserted into the center should come out clean, with no wet batter adhering. . Cool

min utes on baking sheets beore removing panini to baking racks. Once

cool, slice panini horizontally and use or sandwich bread. Savory Breads, Pizza, Rolls and Casseroles

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Kale Panini Variation: . Follow the above recipe, but add cupoosely l packed kale to the initial wet ingredients. . o the final ingredient step with baking soda, add an additional / cup chia seeds, or a total o / cup chia seeds;increase the flaxseed meal to a total o / cup.

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York shire P udding “ Pole nta” C ak e Brazil nuts really have their place. Tey offer not only a unique nutritional profile, being higher than most oods in selenium, but also a unique texture that, when pureed, lends itsel particularly well to certain recipes. Tis high-at, savory cake is excellent or those craving British comort ood. Served with a roast or a burger, you can make a theme o it: roasted veggies, a lovely salad, maybe a bit o cheese and some beer i you can have it. Me, I like the cake the next day too; any excuse to eat atty bread. Mmm … . Use a great big cast-iron skillet i you have one, preerably afer making burgers or a roast in it; the meat drippings will urther flavor and enhance the savory cake. - / cups soakedBrazil nuts, wet (see Appendix : Methods) eggs, preerably grass-ed / cup coconut oil or rendered animal at, not melted, solid and chilled, and chipped off or cut into peaor marble-size pieces / cup flaxseed meal / teaspoon sea salt heaping / teaspoonpowdered stevia (NuNaturals brand preerred) / cup coconut flour / teaspoon baking soda / cup rendered animal at, ghee or grass-ed butter


degrees Fahrenheit.


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. Over medium heat, melt animal at in a large cast-iron skillet or oven-ready, broadbottomed pan or Dutch oven. Roll at around in the pan so it partially coats the sides. urn the heat off under the pan. . Place first ingredients together in a ood processor: nuts, eggs, at, flaxseed meal and stevia. (Alternatively, i you don’t have a ood processor, first process the nuts, flaxseed meal and stevia in a blender to create a flour. Ten, in a large metal bowl, use two knives to “cut” the at into the flour mixture. Lastly, stir in the eggs.) . Use the pulse button many times to create a lumpy batter. . In a small bowl, sif together coconut flour and baking soda. . Sprinkle dry ingredients evenly over the batter, and pulse again several times until thoroughly incorporated, without over-mixing. . Pour batter into prepared pan. . Bake or to mi nutes, until a toothpick or knie inserted in the cake comes out clean, or with dry crumbs adhering.

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Pizza Dough While most pizza is baked at high temperatures, the precious olive oil in this recipe demands we bake it at a lower temperature, preserving the healthulness o the ingredients. You may also use avocado oil, i you preer. Regarding toppings, to each his own avorites. May I recommend, though, Italian prosciutto? When purchasing, look or a product that has only two ingredients: pork and salt. Tis rich meat is best cut into squares and sprinkled over the finished pizza, so it retains its buttery texture and flavor. O course, in the summer, resh tomatoes and basil can’t be beat. And wild mushrooms, sautéed with garlic (or those not on an anti-candida diet), are one o lie’s pleasures worth closing your eyes to enjoy ully. Preheat oven to

degrees Fahrenheit.

cup dry almonds (or - / cups walnuts or other nuts that have been soaked and dehydrated) cup extra-virgin olive oil whole eggs, preerably grass-ed egg whites teaspoon basil, oregano or rosemary / teaspoon sea salt /

teaspoon stevia


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/ cup chia-seed meal / cup coconut flour / cup flaxseed meal / teaspoon baking soda

Yields thin-crusted

-inch round pizzas, orlarger rectangular pizza.

. Prepare a round pizza pan by rubbing it with olive oil, coconut oil or animal at — or spray with coconut oil spray. For a rectangular pizza, prepare a cookie sheet in the same manner, greasing the bottom and sides. . Place these ingredients into a high-powered blender in the ollowing order: eggs, olive oil, almonds or other nut, herbs, sea salt and stevia. . Blend on medium-high speed until the mixture is batter-like and mostly smooth. . Sif together the remaining dry ingredients in a small bowl: chia-seed meal, coconut flour, flaxseed meal and baking soda. . Add these to the blender and quickly puree them on medium speed to completely and evenly incorporate them into the batter, without over-mixing. . Do not let the batter set up and thicken. Immediately pour the batter into an even round circle on the prepared pan, smoothing out the surace and shape with an offset spatula. Alternately, pour the batter into your prepared cookie sheet, spreading out the batter evenly into the rectangular shape. . Bake dough or puffed in places.

to minutes, until the edges are drying out and the center is

. Remove dough and immediately top it with your avorite toppings:homemade tomato sauce, sautéed sausage or lightly cooked bacon, grated aged cheese, eta, goat cheese or homemade, Herbed Dairy-ree Ricotta (recipe ollows), sautéed onions, bell peppers, olives, resh garlic, cubes o cooked winter squash, sprouted walnuts, chanterelle mushrooms, etc. . Bake pizza or addi tional minutes, until the edges are brown but not too dark, and the ingredients in the center are sizzling and hot, tinged with brown. . op with optional prosciutto, homegrown tomatoes (in season) and resh basil; slice and serve.

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He rbed Dair y-free Ricotta cups cashews, soaked and wet (see Appendix : Methods) / cup extra-virgin olive oil / cup mild, all-natural green olives (canned with only olives, water and salt) teaspoon nutritional yeast (optional) teaspoon resh lemon juice (optional) clove garlic, minced / teaspoon sea salt / teaspoon rosemary or oregano / teaspoon dried basil

. Place all the ingredients in a high-powered blender and puree on low speed until mixture is smooth — about minute. I necessary, scrape any larger pieces up rom the bottom and blend again. . Spoon teaspoonuls all over the pizza when it is ready or toppings — beore its second baking.


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Beef Ste w En Cro ute Tis satisying casserole doesn’t contain baking soda in the crust, making it a great choice or GAPS adherents. Who doesn’t love Bee Stew with a crusty bread topping to sop up the juices? Preheat oven to

degrees Fahrenheit.

Filling - / pounds bee chuck roast, cut into - / -inch cubes teaspoon paprika teaspoon white pepper teaspoon oregano teaspoon sea salt / teaspoon thyme / cup rendered rendered animal at, ghee or other animal at cups onions, roughly chopped cups carrots, sliced diagonally turnips, peeled and cut into -inch cubes tablespoons tomato paste (optional) teaspoon sea salt teaspoon thyme / teaspoon allspice

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. Mix all spices together with a orkon a large plate or in a shallow, broad platter. . oss meat in spices until all sides are coated. . Using a Dutch oven or large, heavy cast-iron skillet, melt ta blespoon rendered animal at in the pot over medium-high heat. . Add / to / o the overall meat to the pan, depending on its size, so it isn’t overcrowded (you want the meat to sear, not to steam). Brown meat on all sides, using tongs to turn it — about minutes total or each batch. . Add tablespoon o the remaining animal at and continue to cook the remaining meat in one to two batches. Set aside. . Melt remaining tablespoons rendered animal at in the hot pan and add onions (or greens o green onions i Low-FODMAP) and sea salt. Saute until the onions are translucent and beginning to brown, about minutes. . Add thyme and allspice, and sauté or an additional m inutes — until spices begin to be ragrant. . Add bone broth, optional tomato paste, carrots and turnips. . Bring liquid to a simmer, stirring to incorporate tomato paste. . urn heat to low and putthe lid on. . Simmer on low heat or mushy. Set aside.

minu tes, until carrots and turnips are ork tender but not

Topping cup Brazil nuts, soaked and dehydrated eggs, preerably grass-ed / cup coconut oil or rendered animal at, solid / cup chia seeds / teaspoon coriander / teaspoon sea salt /

teaspoon powdered stevia (NuNaturals brand preerred)


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. Place ingredients together in a ood processor: nuts, eggs, at, chia seeds, coriander, sea salt and stevia. (Alternatively, i you don’t have a ood processor, process the nuts, flaxseed meal and stevia in a blender to create a flour. Ten, in a large metal bowl, use two knives to “cut” the at into the flour mixture. Lastly, stir in the eggs.) . Use the pulse button many times to create a lumpy batter that is well combined without being over-mixed. . Set aside.

Casserole Assembly Serves to depending , on portion sizes. . Prepare a large casserole dish by rubbing its interior with your at o choice. . Ladle the entire “bee stew” into the casserole dish, using a spatula to scrape the cooking pot clean. . Pour batter overstew, using a spatula to spread it evenly over the entire surace. It does not need to touch the sides o the dish. . Bake casserole in preheated oven or approximately minutes, until the topping is browned and puffed in the center and the broth-y sides are bubbling wildly. . Remove rom oven and let cool slightly beore serving.

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Slow -coo ked Pork Cobb le r

You will need a large, lidded Dutch oven or cast-iron skillet or this dish — something big enough to hold all the meat, vegetables and the cobbler. - / topounds country-style pork ribs, pork butt or shoulder roast, lightly salted, (bone-in OK) pounds carrots, unpeeled and sliced into bite-size chunks pounds rutabaga, peeled and cut into bite-size pieces


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bunch collard greens, chopped small and steamed until the center ribs are tender / cup bone broth or homemade broth star anise cardamom pods bay leaves / cup rendered animal at, melted sea salt and pepper, to taste cups cashews, soaked, sprouted and still wet (or other preerred soaked nut or seed) (see Appendix : Methods) eggs, preerably grass-ed / cup rendered animal at or ghee, melted and cooled grated zest o / an orange teaspoon dried parsley (or tablespoon resh) / teaspoon sea salt /



/ cup flaxseed meal / cup chia seeds, ground to a meal in your blender or coffee grinder / teaspoon baking soda


degrees Fahrenheit.

. In a large Dutch oven, cast-iron skillet or casserole dish with lid, toss carrots, rutabaga, spices, animal at, salt and pepper together with two spoons, until the vegetables are well-coated with the at and salt. . Add salted pork and distribute vegetables evenly under and around meat. . Place lid on dish and bake or - / ot hours. . Meanwhile, place cashews, eggs, animal at, stevia and sea salt into a high-powered blender and blend on medium-high speed until the cashews are smooth — about seconds. . Add orange zest and parsley, and blend briefly.

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. In a separate bowl, sif together the two kinds o seeds and baking soda. . Start motor running on blender again, and quickly add in all dry ingredients. Blend or about seconds, being careul not to over-mix — just until the dry ingredients are evenly incorporated. . Allow batter to set up in the rerigerator while the meat and vegetables finish cooking. . Remove Dutch oven, check meat or tenderness, and, using two orks or a ork and a knie, break or cut all o the meat into bite-size pieces. Remove any bones. (Te meat, when ready, should be very tender, cutting apart easily or alling rom the bone.) . Add steamed collards and / cup bone broth, and briefly mix the ingredients together so that they are evenly distributed in the pan. . Raise oven temperature to

degrees Fahrenhei t.

. Scoop mounded cobbler batter onto the casserole, preerably using a - to -ounce ice cream scoop with an automatic-release mechanism. Make the scoops decoratively arranged, as desired, overlapping slightly around the perimeter only or spaced apart in a grid-like pattern over the entire surace o the casserole. (Optionally, brush egg yolk on the surace o each biscuit to create a shiny glaze.) . Bake to minutes, until cobbler batter is puffed dangolden brown. A toothpick or sharp knie inserted into the center o one should come out clean, with no wet batter adhering. . Serve immediately, or allow to cool or up to

minutes beore serving.


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Shepherd’s Pie Tis recipe always brings me back to an Irish pub in San Diego that I enjoyed as a girl with my Daddy, listening to his Irish buddy sing and play the piano as I ate my first ever Shepherd’s Pie, which was speckled within with resh parsley. pounds ground lamb - / teaspoons sea salt cloves garlic, smashed and diced teapoons rosemary teaspoon thyme / teaspoon nutmeg / teaspoon white pepper cups onions, roughly chopped tablespoons rendered animal at, ghee or coconut oil / teaspoon sea salt cups carrots, sliced diagonally and steamed or

minutes

cups rozen peas, or resh and blanched in boiling salted water or minute large bunch resh spinach, steamed till wilted and chopped roughly - / pounds kabocha or butternut squash, baked at degrees Fahrenheit until tender (about - / hours) and flesh separated rom seeds and skin — or - / pounds rutabaga, peeled, cubed and steamed until ork tender turnips, peeled, cubed and steamed until ork tender / cup coconut oil, ghee or rendered animal at, melted

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/ cup resh parsley egg yolks clove garlic, smashed and chopped / teaspoon sea salt, to taste / teaspoon white pepper

Serves to

.

Preheat oven to

degrees Fahrenheit.

. In a large sauté pan over medium heat, cook the lamb and salt, breaking it into desired bite-size pieces. Cook or to minutes, until most o the pink outside o the meat has darkened, stirring it and breaking it up at regular intervals. . Add spices and continue to cook, exposing all the spices tothe pan’s heat or an additional to minutes, until the spices are ragrant. . Empty hot meat to a large plate and set aside. I there is extra at in the pan, reserve it or use with the onions. . Add rendered animal at, onions and sea salt to the pan and sauté over medium heat or minutes. As onions begin to brown, turnthe heat to low and continue to cook or minutes, stirring occasionally. . Add carrots, peas and spinach, and stir to coat. urn heat off and set aside. . Place winter squash, turnips, oil, parsley, egg yolks, garlic, sea salt and white pepper into a ood processor (or a blender may be used i the mixture is separated into multiple batches so as not to overwork the blender’s motor). . Puree squash mixture until thoroughly smooth. aste or salt. Add another / teaspoon as necessary.

Casserole Assembly . Prepare a large casserole dish by rubbing its interior with rendered animal at, coconut oil or ghee. . Ladle onion mixture into casserole dish, using a spatula to scrape the cooking pot clean. . Sprinkle lamb and spices over the onions. Savory Breads, Pizza, Rolls and Casseroles

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. Pour winter squash batter over the stew, using a spatula to spread it evenly over the entire surace. I it is stiff enough, use the tines o a ork to create a pattern all over the surace o it, as with traditional Shepherd’s Pie, like a rake in a sand trap. . Bake the casserole inpreheated oven or approximately to minutes, until the topping is browned and puffed in the center and the broth-y sides are bubbling wildly. . Remove rom oven and let cool slightly beore serving.

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top pi ng s, sa uc es , custards, puddings and compotes

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CHAPTER NINE

Topping s, Sauce s, Cu stard s, Puddings and Compotes My super-duper favorite chapter! These recipes encapsulate all that is rich and avorful, smooth in texture and unabashedly not subtle. Toppings, sauces, custards, puddings and compotes are always royalty on a spoon. And, because I use them as toppings, I’m including glorious yogurt and ice cream recipes as well.

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Chocolate Crème Fraiche (stevia-sweetened)

When our amily first went on the GAPS Diet — and afer we had passed through the Valley o the Shadow o the Introductory Diet (just kidding) — this was a avorite comort ood. Nothing is yummier than the simple, pure decadence o dark chocolate and ully cultured cream. Te texture o the cream and the intensity o the dark chocolate were pure pleasure dolloped generously on grain-ree waffles and garnished with resh berries. I’m not sure i Dr. Natasha Campbell-McBride would approve, but i you have a streak o Bacchus in you, live it up with this! Stevia makes this a truly sugar-ree treat.

cups natural, organic sour cream (grass-ed, only a couple o ingredients and ully cultured — such as Nancy’s brand) / cup cocoa / cup boiling water /



Yields about - /cups. Tis recipe easily doubles or triples. . Place cocoa in a small mixing bowl. . Add boiling water, and whisk until thoroughly incorporated. . Add stevia, and whisk briefly again. . Let “ganache” cool to room temperature. . Place sour cream in a separate small bowl (or a -cupPyrex measuring cup to make it easier to measure the cream). Eat Beautiful �

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. Add about hal the cooled chocolate; whisk until smooth and evenly incorporated. . aste or how chocolate-y you want the finished product. Add more o the dark chocolate accordingly. (I use at least / o it,depending on the day and my mood.) . Finally, adjust the recipe or sweetness, adding more stevia i desired — a little at a time, being careul not to add too much. . Serve in large cascading dollops on top o waffles. Any remaining chocolate (that wasn’t stirred into the sour cream) can be stirred into coffee — or it will last indefinitely, covered in the ridge, or various cravings and uses. Variations: • You may substitute your avorite sweetener or the stevia: Raw honey, pure maple

syrup or xylitol can be stirred into the boiling water-cocoa mixture until dissolved. Add more boiling water i necessary, up to an additional / cup. Start with /cup sweetener and adjust to taste. • Tis recipe can be halved, yielding a generous portion or one person or a modest

portion or two to share as a topping.


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Chocolate Sauce Tis pourable sauce is great on ice cream and can be used as a chocolate sauce anywhere — in coffee, on cake, as a garnish, etc. - / cups water, at room temperature cup cocoa cup raw honey, maple syrup or xylitol (Global Sweet brand recommended) teaspoon vanilla / teaspoon powdered stevia (or

to drops liquid stevia (NuNaturals brand preerred) (optional)

pinch o sea salt

Serves to

.

. Beore heating, whisk together all ingredients in a small to medium-size saucepan until thoroughly mixed. . Place over medium heat and stir constantly to dissolve the sweetener and to make the cocoa flavor bloom. Do not simmer. . When the mixture is steaming but not yet simmering, remove it rom the heat and allow it to cool. . It is now ready to serve — or it may be stored, sealed, in the rerigerator or up to one month. Stir it again beore serving, as some settling will occur.

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Vanil la Bean Crè me F raiche (stevia-sweetened)

A dollop o this dense perection will set most things right. Atop pie, layered in a parait (see Pages , , ) or eaten straight, it is a guilt-ree indulgence or those who can enjoy grass-ed dairy. Lie does that sometimes — gives us pure pleasure that’s good or us. cups sour cream (homemade or store-bought organic and grass-ed, ully cultured with only cream, probiotics, prebiotics and sea salt as ingredients — such as Nancy’s brand) / teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred) / teaspoon vanilla specks scraped rom a cut-open vanilla bean pod, or teaspoon vanilla

Yields cups. . Place all ingredients in a small to medium-size- mixing bowl. . Whisk together ingredients until they are thoroughly and evenly homogenized. . Enjoy!


179

Ru ssian C rè me F raiche (stevia-sweetened)

Tere are times when you want a sweet crème raiche that will pipe or hold a specific shape, a cultured cream that will stay put, not sink or deflate. I you want a sof, spoonable, gelled cream, use the smaller amount o gelatin ( teaspoon). For a crème that will hold up to a ork or be cut by a knie atop a pie, use the larger amount. / cup water, room temperature or cold to teaspoons gelatin, depending on thickness desired cups sour cream (homemade or store-bought organic and grass-ed, ully cultured with only cream, probiotics, prebiotics and sea salt as ingredients — such as Nancy’s brand) / teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred) / teaspoon vanilla specks scraped rom a cut-open vanilla bean pod, or teaspoon vanilla

Yields cups. . Place water in a small saucepan and sprinkle the gelatin over it; allow gelatin to dissolve on the surace o the water, about minute. . Over medium heat, stir gelatin water or to minutes, until steam appears above the water, a subtle oam appears on the water’s surace and the gelatin becomes clear. Te mixture will be hot but not yet simmering. . Remove mixture rom heat and allow to cool to a warm temperature while you proceed with the next step.

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. Place next ingredients into a medium-size mixing bowl: sour cream, stevia and vanilla specks. . Whisk together ingredients until they are thoroughly and evenly homogenized. . Pour cooled gelatin water into crème raiche, whisking constantly. . Te crème raiche is now ready to top a pie. o pipe with it, fill a pastry bag and place the bag in the rerigerator or up to minutes. Periodically , try piping a small amount to see i it’s chilled to the right consistency. Paraits and other uses can be applied immediately. Te crème raiche will continue to gel up and become more solid as it rerigerates. A ull hours willallow it to gel completely.


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Fully Cultured Raw Yogurt (lactose-free)

It’s ar easier to make raw yogurt than to make yogurt with pasteurized dairy. You don’t have to heat the milk because there are no pathogens to kill, as there would be with pasteurized milk that doesn’t have beneficial bacteria to keep bad bacteria at bay! (Te pasteurization process kills beneficial bacteria, and also lactase, the naturally occurring digestive enzyme that helps break down or digest lactose, the milk sugar so many o us are “allergic” to. Tus, the importance o eating raw milk products whenever possible.) Tis tangy yogurt will be runny and ull o probiotics. I you want it to set up and be more like store-bought yogurt, never ear: I’ve got you covered. See the variation below. quart raw milk tablespoons pure starter yogurt (any high-quality plain yogurt, such as Nancy’s brand)

Yields quart. . Place raw milk in a large ceramic bowl. . Stir in a pure starter yogurt until well mixed. . Cover and place in a consistently warm area or exactly hours, no less, so that ALL o the lactose is consumed. . Add any desired sweetener — such as pure maple syrup or local, raw honey — drizzled over the top. Or stir in stevia, to taste.

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Variation: • Dissolve tablespoon sustainably sourced gelatin over /cup filtered room-

temperature water in a small saucepan. Heat it until the gelatin has ully dissolved, stirring as it heats; do not let the mixture boil. Cool the water. Stir it into the milk and starter beore allowing the milk to erment. Chill the finished yogurt beore consuming, allowing the gelatin to set up the yogurt.


183

Coconut Whipped Cream (dairy-free, egg-free)

Although I usually like to promote and use completely whole oods, this topping is distinctly made rom canned coconut milk. It provides a non-dairy whipped topping that is otherwise not possible. Native Forest brand seems to deliver consistent results. You want ull-at coconut milk, not “lite” versions. cans coconut milk (Native Forest brand recommended) tablespoons raw honey or pure maple syrup — or a ew drops liquid stevia, to taste teaspoons vanilla

Yields about cups. . Chill cans o coconut milk in the rerigerator overnight. . Five minutes beore whipping, place your whipping bowl, beaters and the cans o coconut milk in the reezer, being careul not to tip them, which can stir their contents. . Remove items rom reezer. Open cans and scoop out the solid coconut cream rom the top hal into your chilled bowl. Reserve the bottom liquid or smoothies or another recipe. . Beat the cream until it whips up, volumizing and gaining body, about to min utes. . Add sweetener and vanilla during the final seconds o beating. . Use immediately, or chill until ready to serve.

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Variation: • For a thicker coconut cream that will have a more solid body, dissolve teaspoons

sustainably sourced gelatin over / cuproom-temperature water in a small saucepan. Heat it until the gelatin has ully dissolved, stirring as it heats; do not let the mixture boil. Cool the water slightly. Pour it into the whipping cream in the last seconds o beating. Chill the finished coconut cream beore consuming, allowing the gelatin to firm it up.


185

Vanilla Custard (dairy-free)

Tis decadent classic is texture sublimity. You can use the custard while still warm i you want it to be pourable, like Crème Anglaise. Or you can chill it i you want it to set up and be scoopable, or filling crepes or serving in individual glasses. cups water cup pine nuts or cashews, soaked, sprouted and still wet (see Appendix : Methods) / teaspoon powdered stevia (or


scant pinch o sea salt eggs yolks, preerably grass-ed tablespoon sustainable gelatin tablespoon sweetener o choice: honey, maple syrup, coconut sugar or xylitol (Global Sweet brand recommended) / teaspoon vanilla

Yields about - /cups. . Combine first ingr edients in a high-powered blender: water, pine nuts, stevia and sea salt. Puree on medium-high speed or minute. (Tis blend creates the best milk ever!) . Pour cup o the milk into a small saucepan, reserving the rest in the blender. . Sprinkle gelatin over the surace o the liquid.

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. Heat over medium heat, stirring, or minutes, until steam orms and the gelatin dissolves, but the water has not yet simmered. . Remove saucepan rom the heat and allow it to cool slightly — about minutes. . Add gelatin water back into the blender with the remaining ingredients: egg yolks, sweetener and vanilla. . Blend on medium speed or

seconds.

. Serve warm or chilled, either in individual serving dishes or in one larger serving dish. o chill, allow the custard hoursto set up.


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He mp Scoopable Cus tard with Whole Raspberries

(dairy-free, stevia-sweetened)

Tis is a very special recipe. Rolled up inside grain-ree Crepes, (Page ) and topped with a drizzle o the warm custard, this dish can be served or breakast, brunch or as a substantial dessert afer a light meal. It’s amazing that it’s only sweetened with stevia because it really is beautiul and soul-satisying. Tat’s the magic o no-sugar treats: they leave you eeling happy, not longing or more. Have un with the process o making this one, too! In what seems like a sleight-o-hand trick, the rozen raspberries make the custard gel almost instantly — liquid to solid in a matter o minutes. Delicious and rewarding. - / cups hemp milk (next recipe) / cup coconut oil egg yolks, preerably grass-ed tablespoon + teaspoons sustainably sourced gelatin / teaspoon powdered stevia (or to


ounces rozen organic raspberries

Serves . . Measure - / cups rom the homemade hemp milk. . Place cup o it into a small saucepan.

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. Sprinkle gelatin evenly overthe surace o the milk. Wait minute or it to dissolve. (Use a spoon to stir it in i the milk’s oam is creating a barrier.) . Heat milk gently over medium-low heat, stirring constantly, until the mixture is steaming but not yet simmering, and the gelatin has dissolved into the milk. . Set aside the hot milk to cool slightly. . Pull the rozen raspberries out o the reezer and pour them into a medium-size serving bowl. . Pour the slightly cooled milk into the blender with the room-temperature milk. Add coconut oil and egg yolks. . Blend contents briefly, until the oil is melted and the ingredients are wellblended — about seconds. . Pour / o the total custard over the rozen raspberries and stir patiently. Te rozen raspberries will react with the gelatin, and the mixture will gradually solidiy. Once it is very thick and custard-like, afer to minutes o stirring, place it in the rerigerator until you are ready to serve. . Reserve the remaining custard in the blender as a garnish, or drizzling over the finished dish. Variation: • For a sweeter custard, add tablespoons raw honey or other sweetener o choice.

Hem p Milk R ecipe (dairy-free, stevia-sweetened, vegan)

cups filtered water / cup raw hemp seeds (sometimes called hemp hearts) / teaspoon powdered stevia (or


Yields cups. Toppings, Sauces, Custards, Puddings and Compotes �

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. Place all ingredients in a high-powered blender. Blend on medium-high speed or seconds. Do not strain the milk. . Use the milk “as is” or this custard recipe. For other purposes, see the variations below. Variations: • Add up to tablespoons cocoa. • Use / cup hemp seeds or a hicker t milk. • Add / teaspoon cinnamon or a Horchata-style milk that is tasty and great or

blood sugar.

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Traditional Blint z Filling - / cups cottage cheese(raw and homemade or store-bought — such as Nancy’s brand, which is cultured), or ricotta cheese ounces cream cheese (such as Nancy’s brand, which is cultured), at room temperature tablespoons local raw honey, maple syrup or hardwood-derived xylitol (Global Sweet brand recommended) egg, preerably grass-ed

Yields . . Combine all ingredients in a high-powered blender or ood processor on the lowest speed. . Blend until smooth, or until the ingredients are evenly incorporated. . Use to fill Crepes (Page burrito-style.

): Placeabout / cup fill ing into each crepe and roll up

. Line up the crepes on a greased baking pan or in a large, shallow casserole dish, seam-side down. . Bake at degrees Fahrenheit or minutes, until toasty, golden brown on the outside and filling is hot on the inside. . Serve with Mixed Berry Compote (Page ), Raw Jam (Page ully-cultured sour cream, or Granny Smith Applesauce (Page sausage patties on the side.

), resh berries, ), with homemade


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Dairy-Free Blintz Filling (dairy-free, stevia-sweetened)

cups cashews, soaked and still wet (or substitute pine nuts or macadamia nuts) - / cups homemade nut, seed orcoconut milk (see Appendix 2: Methods) tablespoons local, raw honey, or / teaspoon powdered stevia(or NuNaturals brand preerred)

to drops liquid stevia —

tablespoons coconut oil, melted and cooled, or sustainably sourced lard egg, preerably grass-ed teasoons vanilla, teaspoons lemonzest, or teaspoon cinnamon / teaspoon sea salt

Yields -½cups. . Combine all ingredients in a high-powered blender or ood processor. . Blend until smooth, or until ingredients are evenly incorporated. . Use to fill crepes: Place about / cup filling into each crepe and roll up burrito-style. . Line up crepes on a greased baking pan or in a large, shallow casserole dish, seamside down. . Bake at degrees Fahrenheit or m inutes, until toasty, golden brown on the outside and filling is hot on the inside. . Serve with Mixed Berry Compote (Page ), Raw Jam (Page ), resh berries, ully-cultured sour cream, or applesauce (Page ), with homemade sausage patties on the side.

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Van ill a Date Sha ke “ Ice Crea m” (dairy-free, vegan)

Tis recipe hearkens back to my childhood in Carlsbad, Caliornia, which was ull o sunshine and a well-known ruit and nut stand that made memorable date shakes. Tis updated version is dedicated to my Daddy, who worked in Carlsbad or more than years and who loves ice cream, and to my Mum, who raised me on coconut rozen yogurt and who loves this flavor particularly. We offer this flavor in our Whiteaker District scoop shop in Eugene. It’s a Paleo flavor — no sugar, no grains, just whole oods coming together to make a sweet treat. -ounce cans ull-at coconut milk, or - / cups homemade high-at coconut milk (see Beverages, Page ) / cup dates / cup boiling water / cup maple syrup or preerred sweetener o choice: honey, coconut sugar or xylitol (Global Sweet brand recommended) teaspoons vanilla

Serves . . Place dates in a small, heat-proo bowl. . Add boiling water and allow to sit or water has cooled slightly.

minu tes, until the dates are sofened and the

. Place mixture in a high-powered blender with the remainder o the ingredients: coconut milk, maple syrup and vanilla. Blend until the ingredients are as smooth as your blender will allow — about seconds. . Pour mixture into an ice cream maker and reeze according to the manuacturer’s instructions. Toppings, Sauces, Custards, Puddings and Compotes �

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Dark Chocol ate “Ice Crea m” (dairy-free, vegan)

o convey how sublime this ice cream really is, I will share that on my last night beore starting the no-sugar GAPS Diet, I sat in my office doing paperwork, eating mini afer mini o the organic sugar version o this ice cream. (Minis are the name we give to the smallest size at our ice cream shops.) At that time, we had this flavor in our sof-serve machine, and it was chocolate perection, even or a dairy lover. Serve this decadent, satisying, dairy-ree ice cream on a waffle, on its own, wrapped inside a crepe, or with sprouted walnuts sprinkled on top. Also great with berries or Mixed Berry Compote (Page ). I guess I thought I would just have one mini, but then I couldn’t stop. -ounce Page cans ) ull-at coconut milk, or - / cups homemade high-at coconut milk (see Beverages, cup sweetener o choice: honey, maple syrup, coconut sugar or / cup xylitol (Global Sweet brand recommended) / cup cocoa (not Dutch process) / cup boiling water teaspoons vanilla

Serves . . Place cocoa in a small heatproo bowl. . Add boiling water and whisk until well mixed. Allow to cool or

minutes.

. Place coconut milk, cooled cocoa “ganache,” sweetener and vanilla in a blender. Puree until smooth, scraping down the sides i necessary. . Freeze in an ice cream maker, according to the manuacturer’s instructions. Eat Beautiful �

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The Be st F rozen Yo gur t (lactose-free)

cups kefir or plain yogurt, (preerably homemade and ully cultured or store-bought variety, such as Nancy’s brand)

hours, or a high-quality

cup natural* grass-ed sour cream (such as Nancy’s brand), or unermented grass-ed heavy cream, i tolerated / cup sweetener** o choice: raw honey, pure maple syrup, coconut sugar or / cup xylitol (Global Sweet brand recommended) teaspoon vanilla

Serves . . Puree kefir and sweetener in a blender until the sweetener has dissolved — to seconds. . Add cream and vanilla, and blend very briefly — just until ingredients are blended. . Pour mixture into an ice cream maker and reeze according to manuacturer’s instructions.


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Variations: • Many other flavors can be made with just a little creativity, keeping the basics the

same: / teaspoon mint extract and shaved dark orunsweetened chocolate, stirred in afer the final blending, makes Mint Chocolate Chip. • Omit vanilla or a true Crème Fraiche flavor. • For lemon flavor, add / cup resh lemon juice and tablespoon lemon zest, or a

ew drops o lemon oil. • Eggnog is a avorite flavor in our amily: Add grass-ed rawegg yolks to the kefir,

as well as / teaspoon cinnamon, / teaspoon nutmeg and an optional / cup rum. *When buying organic sour cream, always read the list o ingredients. It should only have a ew: cream, salt, probiotic. I it has a big long list o ingredients, you can be sure that it isn’t ully cultured either, nor is it health ood. **Stevia will not work in this recipe.

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Carrot Cinnamon Frozen Yogurt (lactose-free)

Tis is a avorite spring flavor in our shops. cups cultured cream (such as Nancy’s brand sour cream) cup resh carrot juice / cup honey or maple syrup, or / cup xylitol (Global Sweet brand recommended) teaspoon vanilla / teaspoon cinnamon

Serves . . Place all ingredients into a blender and puree until the ingredients are homogenized, or until the sweetener is ully dissolved — seconds or less. . Pour mixture into an ice cream maker and reeze according to manuacturer’s instructions. Variation: • For an AIP non-dairy variation, use cups coconut milk in place o the cultured

cream.


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St raight -up Ice Cream I learned to make ice cream rom Ben and Jerry. I received their cookbook rom two separate people on separate occasions. It was meant to be. Really, their principles or basic ice cream making exceed all other ice cream recipes. I have taken their principles to a new level, making them without sugar. But I owe so much to these two ood lovers. Ironically, it is also the act that I was eating too many pints o Ben & Jerry’s that led us to open our own healthy kefirbased rozen yogurt shop. I was araid I’d die early rom heart disease i I kept eating that much sugar, and cream that wasn’t grass-ed. Still, they were great revolutionaries or their time, rejecting corn syrup in their ice cream bases and making such unusual and un, gourmet flavors. Almost our years into my healing process, I was able to reintroduce cream and maple syrup. Tis is the recipe that welcomed me back. It is knock-your-socks-off good. cups grass-ed heavy cream cup filtered water (yep!) / cup pure maple syrup, or local raw honey raw, grass-ed egg yolks (optional, but highly recommended) tablespoon real vanilla extract

Serves . . Place water, maple syrup, egg yolks andvanilla into a blender. Puree briefly until the ingredients are well mixed — about seconds. . Add the cream, and process again very briefly — about seconds. . Pour the mixture into an ice cream maker, as directed by the manuacturer.

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Cranber ry- Mixed Berr y Compote (honey or stevia sweetened)

A avorite topping in our ice cream shop, this is also great on waffles or layered in paraits. cups rozen or resh local cranberries cups resh or rozen local blueberries - / cups sliced strawberries - / cups marionberries or blackberries - / cups raspberries / cup resh* blueberries (optional) / cup honey (or or a stevia-sweetened version, substitute the same amount o reshly pressed apple juice) / cup reshly pressed apple juice or water / cup lemon juice / teaspoon powdered stevia (or

Serves

drops liquid stevia, NuNaturals brand preerred)

.

. Stir cranberries, juice or water, and honey (i using) over medium heat to dissolve the honey. . Simmer until cranberry skins just begin to pop/burst/split. . Allow cranberry mixture to cool slightly. . Place blueberries, lemon juice and / o the cooled cranberry mixture into a blender, and blend until smooth. Toppings, Sauces, Custards, Puddings and Compotes �

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. In a large bowl, combine remaining ingredients with the blender puree: strawberries, marionberries, raspberries, remaining whole-cranberry sauce and resh blueberries. . It is now ready to serve. Or cover and rerigerate the compote. It keeps well or five to seven days. *Most berries may be resh or rozen with good results. And not all the different kinds o berries must be included; use what is available. Tree kinds total is fine. Both the variety and overall quantity o berries stirred in at the end are flexible. However, i you stir in blueberries at the end, they are much better i resh, texture-wise. Te quantity o resh or rozen berries you stir in will affect the outcome and nature o the sauce, but it will taste great either way.

Three toppings from left to right: Mixed Berry Compote, Peanut Butter Sauce and Xylitol Chocolate Ganache

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Raw Jam (stevia-sweetened option)

cups summer berries (resh, or rozen and derosted) dates (optional i ructose-sensitive) tablespoons chia seeds /

teaspoon powdered stevia (or to drops liquid stevia, NuNaturals brand preerred)

Yields -½ cups. . Combine all o the ingredients in a ood processor or high-powered blender until the dates are very small. . ranser to a small bowl or jar with lid and rerigerate until ready to serve.


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Chocolate- Avocado Pudding (dairy-free, egg-free, raw, vegan)

ripe avocados (preerably the buttery Bacon or Fuerte avocados, which have a less-strong avocado flavor but an amazing at profile and texture) / cup cocoa powder / cup honey or pure maple syrup / cup extra-virgin coconut oil, melted teaspoon vanilla

Yields cups.

. Combine all ingredients in a ood processor or high-powered blender, scraping down the sides as necessary. . Pour pudding into individual pudding dishes, and top with optional toppings (see “Variations” below). Chill or at least hour, or until ready toserve. Tis is best served the day it is made.

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Variations: • op the pudding with Lily’s stevia-sweetened chocolate chips, shaved unsweetened

chocolate, unsweetened shredded coconut, hemp seeds, goji berries or resh strawberries. • Line a small loa pan with parchment or wax paper and spread the pudding

inside. op with chocolate chips and reeze or hour. Cut into cubes and serve immediately as udge. • op the pudding or the udge with gray or pink sea salt, to taste.


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Blen der Choco late Mou sse (dairy-free)

Simply put, this is one o my avorite things to eat in the whole world. I you add extra gelatin, you can fill a homemade piecrust with it and be very happy indeed with the results. Chill and top with dairy or coconut whipped cream or Chocolate Cream Pie (Page ). Served alone in ramekins or pretty glasses, or topped with resh strawberries or raspberries, you have a perect, simple, classic, killer-good dessert. cups soaked wet cashews (see Appendix 2: Methods) cups water teaspoons sustainably sourced gelatin / to / cups cocoa, depending on taste and color preerences—whether you like dark or milk chocolate egg yolks, preerably grass-ed (save whites or another recipe!) / cup sweetener o choice: honey, maple syrup or xylitol (Global Sweet brand recommended) tablespoon vanilla / teaspoon sea salt / teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred) (optional; i you are allergic to stevia or would rather not use it, increase sweetener o choice to / cup)

Serves . Tere are two ways to make this recipe. I you have a Blendtec blender you can simply put all the ingredients in the blender and run it on the soup setting two times in a row, and the mousse will be done. It is a noisy business, but shockingly ast to deliver such elegant perection. I you don’t have a Blendtec, ollow these instructions: Eat Beautiful �

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. Place the first in gredients in the blender in the order they are listed: cashews, water, then the gelatin sprinkled over the top. Allow the gelatin to dissolve on the surace o the water or minute. . Add cocoa. . Blend on medium-high speed or about seconds. . Pour chocolate milk into a small to medium-size saucepan and heat over medium heat, stirring consistently so the gelatin doesn’t scorch on the bottom o the pan. Te gelatin will be dissolved completely when the mixture is steaming but not yet simmering. . Remove rom the heat and allow it to cool or

minutes.

. Return cooled chocolate milk to the blender, and add the remaining ingredients: egg yolks, sweetener, vanilla, sea salt and optional stevia. . Blend mixture until well mixed, about

seconds.

. Serve warm as a sauce, or chill to serve as a mousse. Poured into individual pretty glasses, the mousse can be topped with resh berries, whipped cream and/or shaved chocolate. . Definitely lick the spatula.


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Marionberry “ Yogurt” (dairy-free, stevia-sweetened, vegan)

cups soaked, wet cashews (see Appendix : Methods) cup water, or Beet Kvass to add probiotics, (recipe on Page

)

/ teaspoon vanilla / teaspoon or less powdered stevia (or


cup rozen marionberries

Serves . . Place all ingredients except rozen berries in a high-powered blender. . Puree until smooth on a low speed, increasing the speed as the motor will allow. . Add berries and process until desired texture is obtained. . Serve alone or with baked goods. Note: I you add probiotics in the orm o Beet Kvass, be sure to rerigerate the yogurt. Otherwise, the sugar in the berries will erment and create alcohol. Tis recipe is best eaten the day it is made.

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St rawbe rr y-Waln ut Pate (dairy-free, stevia-sweetened, vegan)

cup walnuts, soaked and still wet (see Appendix : Methods) cup strawberries (not rozen) / cup extra-virgin coconut oil, melted and cooled / teaspoon powdered stevia (or


/ cup chia seeds

Serves . . Place first ingredients into a high-powered blender or small ood processor: walnuts, strawberries, coconut oil and stevia. . Blend until mixture is smooth, stopping the motor and scraping down the sides as necessary. . Fold in the chia seeds with a spatula and set aside, allowing the pate to set up and thicken. . Serve inside sliced-open Sweet Sandwich Rolls (Page “Whoopie Pies.”

)to make protein-rich

. Eat pate the first day. It doesn’t keep well.


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Pumpkin Bu tte r with Strawbe rrie s (dairy-free, egg-free, stevia-sweetened)

cups baked kabocha squash (instructions ollow), or one

-ounce can BPA -ree, organic pumpkin

cup water / cup extra-virgin coconut oil (or ghee or grass-ed butter) / cup water, at room temperature teaspoons sustainably sourced gelatin - / cups strawberries, sliced teaspoon cinnamon / teaspoon powdered stevia + optional additional / NuNaturals brand preerred)

teaspoon (or

to

drops liquid stevia —

Serves to . Preheat oven to

degrees Fahrenheit.

. Bake kabocha squash or - / hours , or until very tender when poked deeply with a knie. . Allow it to cool slightly and then cut in hal, height-wise, through the middle, as i cutting off a “hat.” . Open the lid o the squash, and scoop the seeds rom the seed cavity. . Measure out cups winter squash.

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. Place winter squash and cupwater into a ood processor or blender and puree until smooth, about to seconds. Set aside. . Into a medium-size saucepan, pour / cup water. Sprinkle surace with the gelatin. Allow gelatin to dissolve on the surace o the water or minute. . urn burner heat to medium, and stir the water and gelatin. While stirring, add the winter squash puree and continue stirring to mix and ully dissolve the gelatin. . Afer about minutes, the mixture will be steaming, but not yet simmering. urn off heat. . Add strawberries, cinnamon and stevia. Stir to blend completely. . Add coconut oil and stir to blend again. . Serve warm over waffles, pancakes or another avorite baked good. Or use chilled inside a piecrust or individual small dishes.


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Peanut Butter Sauce (vegan)

I am not quiet about recipes that I really like. It is not or a lack o humility, but simply an incredible enthusiasm or good ood. When I make something I like, I talk about how good it is because I am so excited that it is hard or me to be quiet. My amily is very accepting o this idiosyncrasy, and I hope that you will be, too. Tis is the best peanut butter sauce in the whole world! It is great on ice cream, great on anything, great by itsel. Just try to think o more ways to use it because i you love peanut butter, it will make you happy. - / cups coconut milk / cup maple syrup, raw local honey, coconut sugar or xylitol (Global Sweet brand recommended) / cup peanut butter / cup water / cup coconut oil teaspoon vanilla / teaspoon sea salt / teaspoon cinnamon

Yields -½cups. . Steadily stir all o the ingredients in a medium-size saucepan over medium heat until they are homogenized and the “sugar” is melted. Cool. . Layer with sof homemade ice cream (to create a swirl effect when it is scooped) beore reezing the ice cream hard in the reezer; or make it part o a sundae bar. Tis recipe is SOOO good layered with vegan Dark Chocolate Ice Cream (Page Eat Beautiful �

210

).

Note: Tis sauce keeps rerigerated or month, but it will solidiy. I you wish to use the sauce as a sauce afer it’s been chilled, simply heat it gently to melt, stirring occasionally, and then allow it to come to room temperature again.


211

CHAPTER TEN

Beverages Adventure begins in the glass! A huge variety of offerings will keep you sipping for excitement.

Beverages �

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Home ma de Coco nut Milk (unsweetened)

Versatile, natural and ull o nutritious at, it is worth the quick recipe time it takes to make homemade coconut milk! cups hot water, not boiling - / cups unsweetened shredded coconut (use cups i you plan to make ice cream rom the coconut milk)

Yields cups. . Place coconut and hot water in a large bowl together or minutes, stirring first so that all o the coconut is wet. . Afer minutes, pour mixture into a high-powered blender and puree or seconds. . Pour through a fine strainer and press on the solids to extract as much liquid and at as possible. . Discard the pulp (or dehydrate it to make homemade coconut flour) and store the milk in the ridge or two to three days. Te cream will separate and rise over time, so stir it back in according to your needs. Variations: • For a sweet treat, add to whole dates to Step , the hot soaking. Puree the dates

into the milk, and the straining becomes optional. Tis is great to use or chia seed porridge, where the nubby texture and whole-ood fiber are a bonus. • Add / teasoon vanilla or cinnamon to theblender beore pureeing. Eat Beautiful �

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Creamy W ar m Horc hata Eg gn og (dairy-free, stevia-sweetened, nut-free option) Te vanilla bean is the ruit o the vanilla orchid flower. Te whole ruit is dried, and while usually just the inside o the bean is scraped and used, i you have a high-powered blender, such as a Blendtec or VitaMix, the entire ruit can be pureed with great success. Te bean’s outer skin has a strong vanilla flavor and adds more vanilla essence to this lovely horchata. I you do not have a high-powered blender, scraping out the insides o the bean or using vanilla extract work great, too.

- / cups water cup cashews or pine nuts, soaked and wet (see Appendix : Methods) (or substitute cups water + / cup chia seeds or a nut-ree, no-soak version) egg yolks, preerably grass-ed tablespoons extra-virgin coconut oil tablespoon sustainably sourced gelatin / an entire vanilla bean, or teaspoon vanilla / teaspoon cinnamon / teaspoon powdered stevia + optional additional /

teaspoon (or

NuNaturals brand preerred)

Beverages �

215

to

drops liquid stevia —

Serves to . . Place water in a high-powered blender. Add the soaked nuts, cinnamon, stevia and vanilla. Blend on medium-high speed or about seconds. (Fo r the nut-ree, chiaseed option blend on medium-high speed or about seconds.) . Pour approximately / o the milk mixture into a small to medium- size saucepan. . Sprinkle gelatin over the surace o the milk and, using your mixing spoon, push the gelatin under the surace o the oamy milk, allowing it to dissolve or minute. . Heat pan over medium heat, stirring the milk, or approximately minu tes, until the milk is steaming hot but not yet simmering. . Pour this hot milk back into the cool milk that remains in the blender. . Add egg yolks and coconut oil. . Blend briefly to mix the ingredients and melt the oil,

to seconds.

. Serve the beverage warm, or chill to create a creamy custard that goes well with baked goods. Variation: • For a sweeter milk, add

to tablespoons sweetener o choice: local raw honey, pure maple syrup or hardwood-derived xylitol.

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Hot Chocolate (dairy-free)

cups water / cup cashews or pine nuts / cup maple syrup, raw honey, hardwoodderived xylitol (Global Sweet brand recommended) or coconut sugar / cup cocoa teaspoons sustainably sourced gelatin (optional) teaspoon vanilla / teaspoon powdered stevia (or liquid stevia — NuNaturals brand recommended)

drops

/ teaspoon sea salt

Serves to . . Place water in a blender and sprinkle its surace with the gelatin. . Add all o the remaining ingredients. . Blend the ingredients on medium-high speed or one ull cycle, or about minute. . Pour chocolate milk into a medium-size saucepan and stir over medium heat until hot and steamy but not yet simmering. . Serve. Beverages �

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Beet Kvass wi th Ra spberries Tis ermented beverage is easy to make, high in nutrition rom the “super-ood” beets, and is, o course, ull o probiotics. cups filtered water large beet (about - / to cups, chopped into about -inch cubes, not grated or diced) / cup raspberries, resh or rozen tablespoon whey, strained rom yogurt through a coffee filter or cheesecloth /

teaspoon powdered stevia (or about

to

drops o liquid stevia — NuNaturals brand preerred)

Serves .Recipe doubles well. . Place beet pieces into a quart-size glass canning jar. . Add whey. . Fill jar to within inch o the neck with filtered water. . Stir and cover, screwing the lid on loosely to allow gases to escape. . Keep the brew at room temperature and out o direct sunlight or two days in warm weather, or up to eight days or longer in colder weather. . Afer the kvass has deepened in color, has a pleasantly sour flavor, and shows signs o bubbles near the surace, or active effervescence, strain all but / cup rom the glass jar into your serving or storage container. . o the strained kvass, add the raspberries and stevia. Stir and cover. . ranser to the rerigerator. Chill and serve within one week. . For a uture batch, add to the remaining beets / cupliquid, and fill this jar again with resh filtered water. (Do not add new whey.) Eat Beautiful �

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. Again, keep the mixture at room temperature or two to eight days minimum. . Tis second beverage may be milder and less potent than the first. Te beets are now “exhausted” and can be thrown away; but / cup o the strained kvass may again be used or a ollowing batch in place o whey. Variations: • Instead o using filtered water, strongly brewed hibiscus tea may be cooled and

substituted. • A -inch piece oresh ginger or turmeric nub, chopped into our pieces, can be

added beore the ermentation process begins. •

teaspoons lavender blossoms, to ablespoons t citrus zest, cinnamon stick, or / teaspoon cayenne may be addedand ermented or flavor variations and nutrition, then strained out with the beets.

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Ste via Lem onade Te stevia flavor is not as detectable amid the strong, wooing flavor o resh lemon juice. Te beverage is thirst-quenching and delicious alone, but it also makes a great liquid base or any smoothie. cups water - / cups lemonjuice, preerably reshly squeezed / teaspoon powdered stevia (NuNaturals brand preerred)

Yields -½cups . Stir to combine all ingredients using a whisk or long wooden spoon. . Chill and serve.

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Tar ragon or B asil Li mea de with Ho ne y cups water cup lime juice / cup honey cup resh tarragon, loosely packed (or - / cups resh basil) / cup water

Serves . . Combine the cups water and honey in a medium-size saucepan over medium heat. Stir to dissolve the honey. . Allow the honey water to get very hot — steaming but not yet simmering. . urn off the heat and add the tarragon or basil, steeping itor minutes. . Strain out the resh herbs by pouring the mixture through a mesh strainer into a large serving pitcher. . Add the lime juice and additional water.Stir well. . Chill and serve.

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“Juiced Tea” — Marionberry Rooibos with Hone y

Tis is one o my kids’ and husband’s avorite beverages. Ofen made or birthday parties or outdoor gatherings, it is also versatile, delicious made with a variety o teas and ruits. cups strong rooibos tea, still warm but not hot cup marionberries / cup honey

Serves . . Puree all the ingredients in a blender on medium speed or about minute, until the berries are smooth and the honey is ully dissolved. . Strain through a mesh colander to remove seeds, and into a large serving pitcher. . Chill, stir and serve. Garnish with additional resh, floating berries.

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Honey-Spice Lassi Lassis are unctional as well as delicious. In Indian and Ayurvedic traditions they are used as digestives. Ginger, too, is prized or this property, helping our bodies to digest and assimilate nutrients with greater ease. Tere are two kinds o lassis served in India: savory and sweet — both made with thinned yogurt, which provides probiotics, potential grass-ed at and protein. Ayurvedic wisdom does not condone cold drinks or digestion. So try drinking your lassi at room temperature or cool, but not cold. - / cups yogurt, kefir or cream — all ully cultured tablespoons raw honey (optional) heaping tablespoon resh ginger, reshly grated / teaspoon cinnamon / teaspoon reshly grated nutmeg, plus more or garnish / teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred; i you omit the honey, increase the amount o stevia, to taste)

Serves to . . Combine all o the ingredients in a blender and puree until completely mixed. . Serve in pretty glasses. . Garnish each portion with additional nutmeg.

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Cardamom-Rose Water Lassi - / cups yogurt, kefir or cream — all ully cultured teaspoon pure rose water / teaspoon ground cardamom /

to / teaspoon powdered stevia (or

to


Serves to . . Combine all ingredients in a blender and puree until completely mixed. . Serve in pretty glasses.

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Cilantro-Mint Lassi (dairy-free)

- / cups warm water / cup dried unsweetened coconut tablespoon resh cilantro leaves resh mint teaspoons resh ginger, grated / teaspoon cumin, toasted briefly over medium heat in a pan until ragrant — about to minute(omit or an AIP version)

seconds

to grinds reshly ground black pepper / teaspoon sea salt / teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred) probiotics (a high quality capsule or / cupliquid rom a home-ermented ood, such as kvass, sauerkraut or water kefir; optional) spirulina (or blue green algae) or garnish

Serves to . . Combine water and coconut in a blender, and puree or

seconds.

. Pour the puree through a fine strainer, pushing on the solids and catching the milk in a medium-size bowl. . Rinse out blender and transer the homemade coconut milk back into it.

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. Add remaining ingredients to the blender and puree until the resh herbs are teeny and the mixture is well combined — about seconds on medium speed. . Serve in pretty glasses. . Garnish each portion with a small cilantro lea and a sprinkling o spirulina.

Chi a Elect rol yte B e verage We like to take this along in a water bottle whenever we have “marathon” events away rom the house, such as long dance rehearsals or track events, or when we’re fighting a bug and want to stay strong and hydrated. cups filtered water / cup reshly squeezed lemon juice (or tablespoons apple cider vinegar) tablespoons chia seeds tablespoon peeled resh ginger, finely grated / teaspoon sea salt / teaspoon powdered stevia (or


/ teaspoon cayenne (optional)

Yields about cups. . Combine all ingredients in a large pitcher or water bottle, stirring or shaking well to distribute the chia seeds so they do not clump together. . Allow a minimum o minutes or the chia seeds to expand and become gel-like, stirring or shaking once or twice during that time. . Serve or chill.

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Ginger- Hone y Mi lk shake (stevia-sweetened option)

When my doctor advised me to stay away rom ruit, I was also able to start having honey and cream. I no longer have ruit smoothies, but I LOVE resh ginger root. And based on what sells at our ice cream shops, most people do. It’s a healing ood that really hits the spot. Tere are two ways to make this milkshake: One is dairy-ree or those who can have ruit. It’s made with coconut cream, and it’s what I make or my kids because my daughter can’t have dairy. Tis milkshake is EASY and SO good, a nice combination or our busy lives. And raw honey is ull o enzymes and nutrients. It ends up being a good-or-you quick treat! SOOO rereshing. I you can’t have honey, no problem: Use the xylitol or stevia options instead! ull tray o ice cubes, about

to

ounces filtered water / cup grass-ed heavy cream (or coconut cream, or cultured cream —such as Nancy’s brand sour cream, which is grass-ed, organic, lactose-ree and ull o probiotics) -inch nub o resh ginger root (more or less, to taste) tablespoons raw, local honey or hardwood-derived xylitol (Global Sweet brand recommended) or / teaspoon powdered stevia* (or


Serves to . . Place the ice cubes, water, ginger and honey into a high-powered blender. . Blend the contents on medium-high speed or about minute, watching or the perect, smooth, crushed-ice consistency. . Stop the motor. Add the cream. . Blend again briefly, just to mix the ingredients. . Serve. Tis is especially good on a hot day when you’re thirsty! *Te stevia-sweetened version o this recipe will be icier. Beverages �

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feeding kids

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CH AP TE R E LE VE N

Feeding Kids Easy, Fast Recipes (Plus Tips and Tricks) for a Healing Diet

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W

hen you want your kids to eat bone broth soups and lots o gently cooked veggies and meat, it is helpul to have a simple homemade dessert to use as a “carrot.” o my -year-old, I say , “I you eat all your spinach and eggs, you can have blueberry pie or dessert.” Tat takes away the whole battle — and even the majority o the distasteul expressions — and speeds up the meal. o my older kids, I say something more along the lines o, “We just have soup or lunch, but I made a really yummy pudding or dessert.” And I show it to them. I always then hear things like, “Pudding!” or “Tat’s OK, Mom. Tanks or making pudding.” It enlivens the meal and adds un and excitement to the day to include regular treats with less-exciting savory meals. Because the pH balance o our bellies is a concern,* many experts advise those on healing diets not to eat ruits with savory oods. Meats digest best at a certain pH, and ruits can be counterproductive, as they create the opposite pH in the belly. I this is the case with you and your amily, the above motivations still work. You just might need to make treats without ruit. Or make them only with ruits like blueberries and lemons, which don’t increase alkalinity and are appropriate to eat with savory oods. Baking soda is a concern or the same reason: It lowers the pH o the belly. So while I appreciated muffins with soup — especially during my first years on a healing diet, when I was still craving more bread and sweets — I learned to avoid using baking soda in baked goods as much as possible. I have included many baking soda-ree recipes or this reason. When I do consume baking soda (because sometimes you just want that yummy bread treat), I always make sure to take an extra naturopath-recommended Betaine HCl pill. Look into these with your doctor, too. Tey put the acid pH back into your belly and help all the digestive organs to secrete necessary digestive juices. (Many on healing diets take one o these pills with every meal, regardless o baking soda.) O course there are lots o grain-ree meals that are exciting in and o themselves — dinners like Savory Cobbler, Lettuce Wrap acos, Zucchini Noodle Pasta or Spaghetti Squash

*Meats and vegetables require and produce an acidic environment in our stomachs to aid in their digestion. Conversely, ruit produces an alkaline or base environment or its digestion. Tereore, it is counter-productive, especially or those o us with digestive problems, to eat the oods together. Low-sugar ruits should be enjoyed with new relish as a snack between meals, or finished minutes beore the main meal. Fruits also have a quick transit time, meaning they should digest quickly. Eating them with meats slows down their transit time, which can cause them to erment in our GI tract, not ideal or any o us.

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Assembling ice cream sandwiches and other shenanigans—family fun.

Spaghetti. I am grateul to have kids who really appreciate these oods, but it has been a process. When we first removed sugar rom our diets, or instance, it was hard or all o us. It helped that we continued to enjoy small amounts o honey, and that we allowed ourselves to say, “Yes, this is hard, but it won’t last orever.” We used those sugar-ree times as an opportunity to learn to persevere without too much complaining. But, as I mentioned above, we ate more grain-ree baked goods during the first two years to help us transition. Afer being on a healing diet or our years, we actually eat ewer baked goods than we used to, because too many nuts or too much coconut flour, or instance, can compromise the healing process. So my goal with this book is not that you eat more baked goods, but that you have excellent recipes when you do bake, and also that your grain-ree, sugar-ree treats are better or you, easy to digest and ull o nutrition. And i you “cheat” by eating a lot o baked goods, like we did, at least you’ll have the most digestible recipes on hand and have the big picture in mind, gradually tapering back as you gain mo-

mentum and as your sugar cravings ade. I have created several dessert recipes that are EASY, ast and sometimes even a little quirky. Tese provide the opportunity to make something quick when you have a sweet tooth or need a pick-me-up. Several o them are intentionally sweetened only with stevia so that they are nosugar treats. I you preer to substitute honey or another natural sweetener, many o the recipes are flexible and can adapt. Put / to / up c sweetener into the main mixture, or instance, not into a crust. Provided you keep some basic pantry and cold storage items on hand at all times (see Pantry section), you’ll have an arsenal at your disposal to make quick, healthy treats. Feeding Kids �

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Marionberry Panna Cotta (dairy-free, egg-free)

cups rozen marionberries (or other berries) cups coconut milk or room-temperature water tablespoons sustainably sourced gelatin a avorite herbal tea, loose bulk tea or a tea bag (rooibos is great, but eel ree to find other un subtle flavors that will complement the berries) / cup chia seeds (optional, or added texture and nutrition; omit or AIP version) / teaspoon powdered stevia (or


Serves to . . Place coconut milk or water in a small saucepan. . Sprinkle gelatin overit and allow to dissolve or minute. . Heat coconut milk or water over medium heat, stirring or ot min utes, until steaming hot but not yet simmering. . Remove gelatin coconut milk or water rom heat and add your avorite tea. Allow it to steep or minutes. . Remove tea bag or strain out the bulk tea, squeezing or pressing on solids to extract flavor, and stir in the remaining ingredients: berries and seeds. . Distribute the panna cotta among separate serving bowls beore it gels up. Note: I your berries are not rozen, the panna cotta may take up to hours to gel —or longer i poured into a larger serving container. I you use rozen berries, the gelatin sets up almost immediately, creating an instant treat. . Rerigerate until ready to serve. Eat Beautiful �

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Variations: • Granny Smith apples, diced, work well. Freeze the apples pieces i you want the

panna cotta to gel quickly. • Garnish with Whipped Coconut Cream (Page

) or Vanilla Crème Fraiche (Page

). • I you have an extra nut crust in the reezer, panna cotta can become a more ormal

and impressive pie filling in just moments. Pour the panna cotta into your premade crust, and chill until it is set. • Fold cup lightly sweetened whipped cream, cultured cream orhomemade yogurt

into the panna cotta to make what the Brits call a “ool.” No kid is ool enough to pass up that creamy, ruity mass! op with resh berries to make it super special. • Layer the Berry Fool with lefover grain-ree cookies, broken in pieces, to make an

exciting parait. See Parait recipes later in this chapter or more parait ideas. • Add tablespoons resh lemon or lime juiceor a zesty resh flavor addition. Or

add a ull / cup resh  citrus juice with the addition o tablespoons local, raw honey.

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Cultured Gelatin Ame ricana As I write, this is one o my daily avorites. By eating or drinking this lovely “sludge” with your meal, you are getting the benefits o both gelatin and a probiotic. On a hot summer day, this treat is rereshing and perectly healthy. A guilt-ree jiggle. Kids love the texture and the variety o flavors that can surprise them. See all the variations below, and keep it un! Without any additional flavoring, the taste and texture mimics a sweet cottage cheese. - / cups filtered water cup cultured sour cream (homemade or Nancy’s brand preerred) tablespoon + teaspoon sustainably sourced gelatin / teaspoon powdered stevia (or


Serves . . Place cup o the water in a small saucepan. . Sprinkle gelatin over its surace, allowing it to dissolve or min ute. . Heat water over medium heat, stirring or to min utes, until steaming hot but not yet simmering. . Remove rom heat and add remaining - / cupswater. . Add stevia, and stir to incorporate. . ranser gelatin water to a glass bowl with a lid, and place in the rerigerator or hours, until set. . Add sour cream, and stir to mix. Te gelatin will break up but will not ully incorporate with the cream, similar to sof curds. . Serve with meals or a creamy probiotic treat that’s great or healing the gut.

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Variations: • Add your avorite tea bag to the hot gelatin water, allowing it to steep or

to

minutes beore removing it and adding the additional water and stevia. Recommended gentle teas include ginger, vanilla rooibos, chamomile blends and lavender. Decaffeinated teas are fine in moderation, i organic. • Add vanilla, peppermint oil, citrus oil, rose water or orange flower water to taste.

Colo rf ul Gel atin Sq uare s Serve these colorul gelatin squares with sweetened kefir or crème raiche — or by themselves.

Cucumber-Tarragon/Mint cups water / cup cucumber, cubed tablespoons tarragon or mint, resh and loosely packed tablespoons + teaspoon sustainably sourced gelatin tablespoon lemon juice, optional / teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

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Strawberry-Lime - / cup water cup strawberries tablespoon lime juice tablespoons local raw honey tablespoons + teaspoon sustainably sourced gelatin / teaspooon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

Blueberry-Beet - / cups water + / cup reshly pressed beet juice cup blueberries tablespoons local raw honey tablespoons + teaspoon sustainably sourced gelatin / teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

Vanilla Rooibos cups rooibos or vanilla rooibos tea tablespoons sustainably sourced gelatin teaspoon vanilla / teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

Green Tea-Spirulina cups decaffeinated green tea tablespoons sustainably sourced gelatin tablespoon local raw honey / teaspoon spirulina / teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

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Serves to . . Place / cup room-temperature water or tea in a small saucepan. . Sprinkle the surace with the gelatin and allow it to dissolve or minute. . Heat water over medium heat, stirring or to mi nutes, until steaming hot but not yet simmering. . Remove water rom the heat and whisk in the remaining ingredients. . For flavors that include solids, such as resh herbs or chopped produce, pour the mix into a blender and puree on medium-high speed or is ully smooth.

to

seconds,until the puree

. Pour the flavored gelatin into a shallow casserole dish or pan to chill. . ranser gelatin to the rerigerator and allow it to chill until ully firm and sliceable. imes will vary — usually about hours. . Cut gelatin into preerred shapes and sizes and serve alone or with lightly sweetened cultured dairy — or in another playul and pretty way. Variations: • Experiment with your own colors and ingredients to make more un flavors!

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Pumpkin Spice Pudding (dairy-free, egg-free, stevia-sweetened)

can (BPA-ree) organic pumpkin (or cups lefover cooked winter squash) cup hemp milk, unsweetened and preerably homemade (see Page AIP version)

) (Substitute coconut milk or an

tablespoons extra-virgin coconut oil tablespoon sustainably sourced gelatin teaspoon cinnamon / teaspoon ginger /

to / teaspoon powdered stevia (or to


Serves . . Place hemp milk in a small saucepan. . Sprinkle gelatin over it and allow to dissolve or minut e. (I the milk is rothy and preventing the gelatin rom dissolving, whisk it into the milk.) . Heat milk over medium heat, stirring or ot minut es, until steaming hot but not yet simmering. . Remove milk rom heat and whisk in remaining ingredients: pumpkin, coconut oi, stevia and spices. . Pour custard into small, pretty cups, and chill until set and firm. Chilling time will depend on size — to hours minimum. . Serve.

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Variation: • Serve custard warm, as a beverage. It is healing to the gut and a creamy, cozy treat.

My mom enjoys this recipe almost on a daily basis, as a warm beverage that is part “meal.”

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Rooibos Chia Ch ai H orchata (dairy-free, stevia-sweetened)

cups rooibos chai tea, cold or room temperature / cup chia seeds egg yolks, preerably grass-ed teaspoon vanilla / teaspoon cinnamon /

teaspoon sea salt (optional)

/ teaspoon powdered stevia (or to drops liquid stevia — NuNaturals brand preerred)

Serves . . Combine all ingredients in a high-powered blender on medium speed or seconds. . Allow mixture to“set up,” or thicken, or

minutes.

. Serve cold. Or heat it slowly over low heat, stirring continually with a whisk, until the mixture is warm, not hot.

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Chia Seed Po rridge with Ap ple s (dairy-free, stevia-sweetened)

. Make Rooibos Chia Chai Horchata recipe, above. . Add / large peeled GrannySmith apple, diced and raw, or sautéed or steamed. . Add tablespoons chia seeds per serving (or - / cupsseeds to the overall batch, stirring as it thickens so the seeds don’t clump together) . Eat cold or warm, as desired.

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Chocolate- Cinn am on Chia Porridge, or “Azt ec Chia Porridge ” (dairy-free, stevia-sweetened)

Heading out the door and need a quick, easy breakast or snack? Tis recipe makes a single serving, but it can easily be multiplied. It whisks up quickly in your serving bowl, gives energy and protein, and is pleasing to eat! - / cups hot water / cup chia seeds egg, preerably grass-ed tablespoons cocoa teaspoon vanilla / teaspoon cinnamon / teaspoon sea salt /

teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

Serves . . Place egg in a small mixing or serving bowl and whisk it well. . Add hot water and whisk again. . Add remaining ingredients — except the chia seeds — and mix again. . Finally, add chia seeds and whisk them in completely.

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. Allow porridge to set up or

minutes.

. Serve. Variations: • o make this as a cold pudding, use / cup hot water whisked with the cocoa to

make the cocoa flavor “bloom”; omit just the egg white and use cupcold water. • I you want less caffeine, reduce the cocoa to tablespoon.

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Ea sy Almond Bu tte r Ice Cre am (dairy-free)

cups water whole eggs, preerably grass-ed / cup almond butter, sprouted and homemade / cup sweetener o choice: local raw honey, pure maple syrup or xylitol (Global Sweet brand recommended) tablespoon vanilla /

teaspoon powdered stevia (or drops liquid stevia — NuNaturals brand preerred)

Serves . . Combine all ingredients in a blender and puree until smooth and homogenized. . Process in an ice cream maker according to manuacturer’s instructions. . Serve and eat it all; it does not reeze well.

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Crèm e Fraiche P ar fai ts Paraits are the easiest way to create something new and pretty rom lefovers. Layering moist, rich ingredients with a lefover baked good and/or sprouted nuts makes sure-to-please comort ood. Here are several recipe combinations:

iramisu: Cold water extract coffee or strongly brewed coffee (deca is fine), can be poured over layers o lefover Chocolate Cake (Page ), layered with sweetened Vanilla and Chocolate Crème Fraiche (Pages and ), and topped with shaved unsweetened chocolate, cocoa nibs or Lily’s stevia-sweetened chocolate chips. Berry Shortcake:

Lefover berry muffins or scones (Pages , , , , can ) be broken into chunks and layered with Berry Compote (Page ) or resh berries, and Vanilla Crème Fraiche (Page ).

Neapolitan: Layer resh or macerated strawberries (strawberries stirred with a small amount o water and honey or stevia) with lefover Chocolate Cake (Pages ), Chocolate Crème Fraiche (Page ) and Vanilla Crème Fraiche (Page

). Feeding Kids �

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op any parait with resh whipped cream when you serve, i cream is tolerated — or try Coconut Whipped Cream (Page ).

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Claf outi P ar faits Use lefover Berry Claouti (Page ), cake or muffin. Layer cubeso lefover claouti with any avorite creamy topping — sweetened Vanilla Crème Fraiche (Page ), nut or seed custard (Page ) or homemade ully cultured yogurt (Page ); add nuts, resh ruit or Berry Compote (Page ) as additional layers. Allow paraits or more hours in the rerigerator so their flavors and texture set up; or serve immediately i you need a pretty treat in a hurry.

Dairy-F ree P arfaits Layer your avorite nut, seed or coconut-based Custard, Pudding or Porridge with resh ruit, Berry Compote (Page ), Sprouted Crispy Nuts (Page ) or dried, unsweetened coconut, lefover cookies or baked goods, broken into chunks, and optional Coconut Whipped Cream (Page

). Feeding Kids �

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Eg g-Free and/ or Dai ry-Free P arfaits Nut crusts make a wonderul crumble. Layered with ruit and something rich and creamy, they’ll make sure you won’t miss the eggs. You can bake the crust ingredients in a preheated -degree-Fahrenheit oven, spread out in clumps on a baking sheet, until the nuts are ragrant, or use the crust crumble straight rom the blender or a sofer, milder effect. • Use a preerred nut or seed crust recipe (see Pages

, , , , , ) to layer with berries or Berry Compote (Page ) and avorit e creamy topping: homemade Fully Cultured Raw Yogurt (Page ), Crème Fraiche (Page ), Egg-Free oppings (Pages , , , ).

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CHAPTER T

WEL

VE

Food s NOT t o Eat (and Why ) This list is not exhaustive, but I hope it will be helpful as a guide for either cleaning out your fridge, medicine cabinet and pantry or making new purchases in these categories.

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Monounsaturated canola oil and polyunsaturated vegetable oils such as sunflower, soy, corn and safflower

Historically, the oil rom the rapeseed plant (now commonly known as canola) was used in Asian countries. Likely extracted at low heat, it was probably a healthul oil, not yet changed molecularly, and high in omega- s. Tese days, the American seed has been modified and is extracted using high heat and solvents. Te product is also bleached, degummed and refined at high temperatures. rans-ats are created in a final process o deodorizing burned omega- s. So while canola oil contains omega- s, they are rancid and cancer-causing. Regarding sunflower, safflower, corn and soy, these polyunsaturated oils are highly reactive by nature, orming ree radicals when they are subjected to heat or oxygen — such as occurs during processing, extraction and cooking. Free radicals have been implicated in causing cancer and heart disease. Tese oils are high in omega- s, which are already over-consumed by most Americans. Tis actor has been implicated in adult-onset diabetes, as well as other health problems. I you eat these oils, they should be produced by a company like Spectrum Organics and be expeller-pressed. Tey should not be heated at all and should be eaten in great moderation.

White refined sugar and corn syrup

Refined sugar has no nutrients at all; they are removed during the refinement process. Te body is orced to draw on its own storage o vitamins, minerals and enzymes to correct an imbalance that occurs when sugar is consumed. Eating nutrient-void oods also creates an over-acid condition that overtaxes the body as it seeks to correct the problem. Dental decay, diabetes, gallstones, hypoglycemia, mental issues, addiction, adrenal atigue, obesity and pathogen overgrowth are but a ew o the known issues related to consumption or over-consumption o refined sweeteners. One other issue is genetic modification, which I discuss below. Corn syrup, i not organic, is genetically modified. Other refined sugars are also heading that direction, as countries like Egypt try to increase their output ollowing the mono-crop model. Nature cannot support such unreasonable volumes, which are detrimental to the land and its ecosystem. Most packaged and processed oods contain sugar and/or corn syrup. Tey may be convenient, but at what cost? Our bodies deserve whole oods. Learn a ew new recipes (such as grain-ree, sugar-ree bars and muffins that can travel and that reeze well) and ditch the packaged convenience oods!

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Agave nectar

Tis newly created sweetener, developed during the s, is not as natural, diabetic-sae and raw as it is advertised to be. It is highly refined and has a profile similar to high-ructose corn syrup. Te ructose contained in it is dangerous in terms o the many conditions it can cause: insulin resistance, mineral depletion, liver inflammation, high blood pressure, heart disease and more. Surprisingly, all brands o agave nectar have more ructose than corn syrup. It also has high levels o saponin, which can cause miscarriage.

Dry cereal, even granola

A high-heat process used to make all dry cereals renders them completely void o nutrients, or in some cases sorely lacking them — even organic breakast cereals. A wonderully insightul and shocking test done on rats showed that they could survive longer on cardboard than on cereal. Cereal is ortified with vitamins and minerals, but there is NO ood value in the cereal itsel. Many o us like the texture, sugar and experience o eating a bowl o cereal or granola. We are well-advised to change our habits. Tere are so many good alternatives: hot cereal, eggs, homemade sprouted granola and nuts, winter squash “porridge,” sourdough or sprouted or grain-ree baked goods, resh ruit or veggies or a crunchy snack, yogurt, aged cheese or rozen yogurt or dessert, etc.

Multivitamins

O course, this decision is very personal, and I am not a nutritionist or a doctor, nor do I pretend to be one. My belies are based on the reading I’ve done and the thinkers I agree with. In a nutshell, here is something that GAPS physician Dr. Natasha Campbell-McBride shares on this subject that I think is worthy o consideration: “I am very careul with multi-vitamin, mineral and amino acid supplements. With the majority o patients, I don’t give it at all. I just tell them to implement the diet [Nourishing raditions or GAPS, i needed] ully. Once the diet is ully implemented, the nutritional deficiencies just go away because the body knows what to do with vitamins, minerals, and amino acids when they come as ood. When they come as supplements the majority are synthetic. Tey don’t come with the right kind o co-actors, the right kind o riends holding hands, so the body doesn’t recognize them. And or most o the common supplements on the market today, the absorption rate is very low.” I have read that the average absorption rate is percent or most vitamins. I you believe that a vitamin supplement is an important part o your health, I agree that supplementation in certain cases is essential to restore optimum health. A trustworthy doctor/naturopath knows which brands are effective and how to keep your body balanced. We must use educated caution Foods NOT to Eat (and Why) �

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when introducing pills. Tey must all be in balance with one another. I your health situation does not need intervention, enjoy juicing and eating lots o different (raw) vegetables and organ meats. (Tose with leaky gut need to exercise care to rotate the vegetables juiced, so as not to create new ood allergies. Waiting our days to repeat a ood is a good rule when rotating.) Minerals in liquid orm, such as soil minerals, can also be a good option or those who do need intervention or healing.

Additionally, it is helpul to know i you have the MHFR gene mutation. Recently gaining more visibility, this gene mutation affects many o us with health challenges. Proper B Vitamin supplementation is required to help the body to detoxiy and to heal. Dr. Ben Lynch is a leading educator on this topic. See his website and recommendations or greater insight, as well as discussing this with your doctor. His many tips include making sure the supplements you do take include olate instead o olic acid.

Te nutritionists I’ve read HIGHLY recommend, however, supplementing our diets with a ermented cod liver oil/butter. Tis can come in pill orm (Blue Ice Royal by Green Pasture), or those who can’t tolerate the flavor. In summation, most vitamins are synthetic and are not in a biochemical orm to be recognized and absorbed. Tey are made cheaply and tax our bodies to quickly excrete them as waste. However, there may be some supplementation required or healing. Tese options should be discussed, ideally with a unctional practitioner. (O special consideration is the issue o olic acid. It is synthetic and should be replaced by olate. Ask your doctor and check your supplements. Folic acid, while once recommended or pregnant women and ound in most multi-vitamins, is now being implicated as cancer-causing and dangerous.)”

Conventional, genetically modified crops

Genetic modification is a relatively new orm o human naiveté and pride in our own knowledge. Believing we can improve on the Earth’s design, we have changed the genetic package that is a plant to take away or give certain attributes we think will make our lives more convenient. ime and again, our own “progress” o this kind in recent history has led to major trouble. (Te Eat Beautiful �

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overuse o antibiotics is another example o human ingenuity causing a detriment to nature and our optimum health.) Te ollowing conventional crops are always genetically modified in our current world. It is best to find these oods organic or in some o the cases (such as canola) to avoid them altogether: soy, corn, cottonseed, canola, sugar rom sugar beets, Hawaiian papaya, zucchini and crookneck squash. Many other conventional crops are also subject to genetic modification, o course, as well. Organic, local produce is the best choice to make you eel good, to benefit your body and to stop the power o major agricultural companies that cause worldwide damage in their blind sweep o this ragile ecosystem.

Chlorinated water

Chlorine was discovered, and then harnessed, to kill. It was first used as a weapon o war. It has saved millions o lives in areas where extreme sanitation needs to take place. But in our daily lives, it has no place. It kills; thereore we should not drink it! At the very least, buy a goodquality filtered water pitcher to protect your body i your city water is chlorinated. Also see the Resources page in this book (Page ) or recommended water filters.

Unfermented soy

Tere are our orms o ermented soy that are sae to consume: ermented soy sauce, tempeh, miso and natto. All other orms o soy are hormone-altering. Soy inhibits the digestion o protein and is linked with cancer in many different studies. Unermented soy also impairs thyroid and immune system unctions.

Conventional dairy and skim and low-fat milk

Conventional dairy is almost always genetically modified. Also, eedlot cattle, which are ed corn and soy, produce meat and milk that has times the omega- ratio to that o grass-ed animals. (Remember, Americans already consume too many omega- s.) Tis is the bee and dairy at that causes heart disease. Meanwhile, grass-ed meat and milk products are comparable to heart-healthy wild salmon in their atty acid profile — the right balance o omega- s to omega- s. Te vitamins ound in milk are at-soluble; they require at to be absorbed and utilized by the body. Consuming nonat and low-at dairy products intereres with the ability to benefit rom these naturally occurring vitamins. Nonat and low-at milks have been denatured or altered during high-heat pasteurization, which makes them more harmul than healthul. Foods NOT to Eat (and Why) �

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Fat-ree milk is ed to conventional pigs leading up to slaughter as a means o attening them up; it signals the body that something is missing, which leads to overeating. Tereore, at-ree diets do not help us to lose weight or keep our weight down. Low-sugar diets do this. High-at diets help to satisy us, in addition to providing necessary nutrients.

Protein powder

I’m going to quote an expert because he says it so succinctly. im Boyd, a writer and researcher rom the Weston A. Price Foundation, writes that protein powders “usually contain carcinogens ormed during processing; and consumption o protein without the coactors occurring in nature can lead to deficiencies, especially o vitamin A.” I we need quick protein, we should find a whole ood that can do the trick.

Aluminum-containing foods

Products such as baking powder, traditional table salt and antacids contain aluminum, as do many processed oods, certain deodorants and cosmetics. Aluminum has been linked to brain diseases such as Alzheimer’s. Aluminum affects the musculoskeletal system, as well, thwarting the growth o muscles and bones, and hindering development in children. Dementia, seizures and overall mental unction can be caused by a build-up o aluminum. Also avoid processed cheeses (one more reason!) and pickles that contain aluminum.

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CHAPTER THIRTEEN

Glo ssar y of Ing redi ents Through friends, relatives, customers and cooking-class participants, I have discovered that we all have different thresholds for how much we want to know about nutrition and food. We can only take in so much! And when we’re changing our diets, the learning curve can be very steep. My approach is: “Do what you can, and don’t let yourself feel guilty for what you can’t take on.” Baby steps are great. Sometimes small, slow steps are more thorough, better-embraced steps. And then, once mastered, we are ready for the next piece of information or new ingredient. This book uses that approach. Here in the glossary, I have provided both “macro” denitions (bold print) and “micro” denitions for each ingredient. If you are hungry to learn more, read the whole entry. If you just want an introduction to an ingredient, read only the “macro” denition.Voila! I’ve just made it easier (I hope) for you to take this journey at your own pace!

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Almonds and Almond Products. Most conventional almonds undergo a gassing process. Propylene oxide gas, a “probable” carcinogen, is ofen used to pasteurize almonds, as a result o legislation. No U.S. grown almonds are raw. Bagged almond meal, or blanched almond flour, has thereore been compromised significantly; it likely contains residues that are cancer-causing. Additionally, the almond crop puts an undue strain on the state o Caliornia during a drought. Te crop requires copious amounts o water and is not sustainable. Tirdly, all n uts have a short shel lie. Tey are prone toward rancidity. All commercially made almond butter, almond meal, almond flour, and blanched almond flour is likely rancid and best to avoid. We must also consider that most commercially made almond products are not sprouted; so they are hard to digest and wreak havoc on our digestive mechanisms. Te final consideration when consuming almonds, assuming they are resh and sprouted and ideally not rom Caliornia (Italy is a popular source or organic, raw almonds) is their omegaprofile. Almond’s omega- to omega- ratioheavy is on the omega- side.Te typical American diet is already heavy in omega- s,’ which is why so many doctors now recommend oods and supplementary fish oils high in omega- s,’ to get the balance back to where it should be. In conclusion, I recommend eating almonds only occasionally. I do not think they are a good everyday staple ood. When we do eat them they need to be resh and sprouted. Bee pollen. Resembling dusty, mustard-colored pellets, bee pollen adds a subtle grainy texture to smoothies. Used as an energy booster and to increase endurance, bee pollen is very high in vitamins C and B. It is considered a super ood because o its high amino acid profile, which makes it also high in protein. Bee pollen is a great addin or ree amino acids (meaning highly usable protein and super ood nutrition). It is higher in vitamins than any other single ood. Shown to promote longevity and energy, it contains especially beneficial enzymes, along with minerals such as iron, calcium, magnesium and zinc. However, i you have asthma or seasonal allergies, use bee pollen with caution. It can trigger an allergic response in some sensitive individuals. Blue-green algae.(See Spirulina.) Bone broth.Tis soothing elixir contains minerals and amino acids that the body needs to heal itsel. A leaky or damaged gut can be transormed through the consumption o bone broth and soups that are built around it. Sustainably sourced bones can range in price rom ree or a pound i bought in bulkup to per pound. About

- / pounds o bones are usedor each batch o broth that fills a slow cooker. So it’s a Eat Beautiful �

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very economical super ood. Check out “How to Make Bone Broth” on my blog, www.eatbeautiul.net, to see the ull recipe or perect bone broth. Te minerals rom bone broth are easy or the body to assimilate and actually aid in digestion. Also, i made in a slow cooker, bone broth is actually a “ast ood.” Once assembled, it takes care o itsel and is easy to consume as needed. Butter. Full o healthy saturated at — and, to a lesser degree, healthul monounsaturated ats — butter is considered a true health ood by proponents such as the Weston

A. Price Foundation. Its low smoke point makes it ideal only or low-medium temperature cooking or baking — unlike its counterpart, ghee, which can tolerate higher-heat applications. Butter contains antioxidant properties and helps provide healthy cholesterol. Vitamins A, D, E and K, — and lecithin, too — are ound in high amounts in butter, aiding in adrenal and thyroid unction, as well as in cardiovascular health. Grass-ed butter in particular is butter that comes rom cows that graze on grass instead o consuming grain. Teir cream is substantially higher in omega- s and betacarotene. And, contrary to modern alse inormation promoted by the FDA, butter rom grass-ed cows actually helps to prevent heart disease. It is especially high in vitamins A and E, as well as the mineral selenium. Recent articles in mainstream news sources such as Te Wall Street Journaland IME magazine have finally begun to inorm consumers regarding the truth about butter. Chia seeds.Advocates o these tiny seeds, which are high in omega- s, claim they pack a powerul energy punch. Chia seeds do not require pre-soaking or sprouting, and they are easily digested. When added to liquid, the seeds gel, creating a convenient egg substitute or use in baked goods, as well as a healthy way to make instant puddings, porridges and electrolyte beverages. Organic cocoa (not Dutch process).No chemicals are used in this kind o cocoa. It is pure cacao beans — an unprocessed, whole ood. Cocoa, when handled properly, is also careully ermented. (Dutch process cocoa is chemically treated and refined; it doesn’t taste anything like quality organic cocoa, and it is potentially harmul to people and the planet.) Coconut flour. Several commercial brands o coconut flour are now available. It can also be homemade, as a byproduct o making coconut milk. (Simply dehydrate the lefover fiber afer the milk is strained and pressed rom it. Ten blend the dried fiber into flour

in your blender or spice grinder.) Commercial brands are unctional rather than Glossary of Ingredients �

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nutritious. Tey have been processed at high heat, and some people who are allergic to coconut can tolerate them because they have so little lef in them that is actually coconut! Te flour is just fiber that helps to create a certain texture in baked goods. Tat is why I like to use the ingredient sparingly. It is a great tool or texture, but it adds little to nothing nutritionally. Homemade coconut flour has more nutrition and coconut essence. However, I am not a snob about only making and using homemade. Te convenience o buying commercially made coconut flour is an acceptable crutch. We all need the occasional easy go-to. And not much o it is used in my recipes — just a little to create the right effect. One other benefit o coconut flour is that it does not contain phytates (acids that interere with the absorption o nutrients), which are ound in nuts and seeds. So i you need to limit your nut and seed consumption to protect the amount o minerals you are absorbing (see Sprouted Nuts and Seeds below), coconut flour can be a good substitution. However, too much fiber can be, well, too much — contrary to modern advice rom many doctors. So limit your coconut flour ingestion as well. All things in moderation, right? Coconut milk. Te liquid in the center o a coconut is not coconut milk. Rather, coconut milk comes rom pureeing the meat o the coconut with water and then straining the solids out. It’s naturally sweet, creamy and high in “good” ats. For higher at, Eat Beautiful �

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homemade coconut milk increase the ratio o dried coconut to water, and vice versa. I you have the time to make it, coconut milk is lovely homemade and is a nice way to avoid canned oods that usually contain guar gum and sometimes a BPA liner. (See recipe on Page .) Coconut oil. Coconut oil is extracted rom the meat or “kernel” o the coconut. It is ideal to buy extra-virgin coconut oil, as refined coconut oil has been processed with chemicals — and ofen with bleach and pesticides, too, i not organic. Extra-virgin and expeller-pressed designations on the label help ensure quality and healthulness. You will still find certain brands that are resher than others. Coconut oil, a saturated at, is very stable and can be used or medium-heat to high-heat cooking. Consumed raw, it has many health benefits. Coconut sugar.Tis is a natural sugar derived rom the sap o the coconut palm tree. It is lower on the glycemic index than sugar but still contains moderately high levels o ructose and should be consumed in moderation. Dates. Tese are the ruit o the date palm. Te dates we buy in the United States are usually dried, and are thereore a source o concentrated ruit sugar. Because dates are sweeter than any other dried ruit (their closest competitors are bananas and raisins), they make an excellent natural sweetener. Pureeing dates into batters is one o my avorite techniques, as they also add an extra-nice touch o texture to

baked goods. Exercise caution when consuming dates i you are sugar-sensitive — especially, or instance, i you are fighting pathogen overgrowth. Duck fat (and other animal ats rendered rom grass-ed animals). We need not question whether animal ats o any kind are healthy. Nature knows what it’s doing. I an animal is raised eating what it should eat (and is not being ed what’s cheapest or produces the most meat quickly), its meat and at will be healthul. Duck at has become trendier in our country lately, but nothing has changed. Saturated ats are stable and sae or medium- and high-heat cooking, and are actually easy or the body to recognize and digest. Te at profile o duck at is great: It’s largely monounsaturated, with some saturated at, and very little polyunsaturated at. Brain health and general energy are produced largely rom good quality ats. As you may already know, at doesn’t get stored as at in our body; that’s what happens with sugar! Good ats are just plain good or us.


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Extra-virgin olive oil.Tis oil is pure and natural, pressed easily rom olives, and is stable and sae to cook or bake with up to medium temperatures. You do want to balance your consumption o olive oil with saturated ats, as your body needs more than the monounsaturated at that olive oil provides. Olive oil is a great source o antioxidants. Do not buy olive oil blends, such as “lite” olive oil or regular olive oil. Buy only extra-virgin. Flaxseeds. Tese are easy to digest, but the at must be converted in our bodies into omegas, making it an inefficient way o getting the right ats in our diet. Still, these seeds are a good choice occasionally — just not exclusively or too ofen. Tere are better sources or regular intake o “good ats.” Flaxseeds are also noteworthy or the role they play in baking. Like chia seeds, they have a binding quality that can be a helpul substitute or eggs in baked goods, where they also add to moistness. Gelatin. Gelatin is a melted orm o collagen. Te proteins are soluble in hot water. Common sources or gelatin are cowhide and pig skin. Great Lakes brand offers a more sustainably sourced gelatin than was available until recently. I have also discovered and enjoyed using the Vital Proteins brand.Gelatin and collagen are helpul in rebuilding the gut lining. Gelatin provides amino acids that not only help to repair the gut, but also aid healing in various areas o the body, including the skin, heart, bone, muscle, cartilage and immune system. Gelatin is additionally beneficial because it is gentle and easy to digest. Ofen those who cannot tolerate most oods can still easily digest and utilize gelatin dissolved in water, or gelatin-rich bone broth. Gelatin also aids in the digestion o milk, milk products and milk at. Gelatin helps to normalize the pH o the stomach, too, aiding in general digestion and helping the digestive organs to secrete necessary digestive juices. Conditions such as rheumatoid arthritis and irritable bowel syndrome have shown measurable improvement when gelatin is included in the diet. Ghee. Tis is “clarified butter” — butter that has been heated and simmered to separate out the casein, whey and lactose so that they can be skimmed off. Tereore, ghee is much more allergy-riendly than butter or those on healing diets. An added benefit is that ghee can be used or high-heat cooking because it is stable and has a high smoke point. Ghee also does not need to be rerigerated. Some o the nutrients in butter are even more highly concentrated in ghee, making it a healthy at, indeed. Goji berries. Tis ruit — high in protein and trace minerals and low in certain sugars — is touted as a super ood. Caution is advised, however, or those who are sensitive to Eat Beautiful �

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oods that belong to the nightshade amily, those on medication or diabetes or high blood pressure, as well as those who take blood thinners. Goji berries are also celebrated or being high in antioxidants and having immune-boosting properties. For the purposes o a healing diet, it is noteworthy that goji berries are high in polysaccharides — sugars that provides longer-term energy, because they are digested by the body more slowly than simple sugars like glucose. Guar gum. Ofen ound in canned coconut milk, this ingredient is not a whole ood but is included in many processed oods to affect the texture or stability o the product. Guar gum is derived rom the seeds o the guar bean, mostly grown in India and Pakistan, where the whole beans are actually eaten regularly. Guar gum can cause GI discomort in sensitive individuals. Listen to your body and be aware o the potential. Avoid most canned coconut milks i you notice any symptoms. (o make your own milk, see Page .) Hemp seeds. Easy to digest, hemp seeds have an ideal omega- to omega- ratio, and they are high in protein with a ull amino acid profile. Conveniently, hemp seeds don’t require soaking and sprouting. Tey are naturally gentle and easy to digest.

Going clockwise from top left: hemp seeds, chia seeds, bee pollen, spirulina, hibiscus (bottom left), elderberries (center) and goji berries (in righthand corners).


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Hibiscus. Hibiscus petals are astringent, citrusy and ruity. Tey are also valued or high levels o vitamin C, balancing blood pressure levels and or fighting inflammation. Many cultures help treat diabetes and insomnia with hibiscus. ea rom the flowers is broadly enjoyed internationally, and ofen medicinally. Lard. Tis reers to the at rendered rom pigs. Te profile o pork at reveals that the greatest part is monounsaturated, with slightly less saturated at, and very little polyunsaturated at. Lard is also high in vitamin D. (For more inormation on the benefits o animal ats, see “Duck at.”) Lavender.Lavender blossoms are a culinary gem, a wonderul herb in French savory cooking, ofen paired with thyme and rosemary to flavor roasted chicken. Reputed or its calming effect, dried lavender has gained new popularity more recently in cookies, custard, ice cream and tea blend recipes. Steeping lavender or minutes in hot milk, cream, or coconut milk (then straining) creates a lovely base or creamy desserts. Use tablespoons o the bulk dried flowers or every cups milk or cream. Local. When used to describe ood, this term means that what you consume is grown or raised within miles o where you live. Local raw honey.High in minerals and considered a whole ood, honey is used as a sweetener in GAPS, Paleo and other sugar-ree diets. It is not technically considered vegan because it comes rom animals. Ancient Ayurvedic medicine does not recommend heating honey or cooking with it. However, the Weston A. Price Foundation does not substantiate this. Substitute other sweeteners in baked goods i it is a concern or you. I appreciate an excerpt rom an article written or the WAPF by Jen Allbritton, who says, “Our ancestors likely indulged in around one tablespoon … o honey per day (when available), which is stunningly low compared to today’s average sugar intake o one cup … per day!” Tis insight puts our treats into perspective. Honey is truly a healthy sugar alternative, but all sweets should be eaten in moderation and with lots o good at at the same time! Te at helps the body digest the sugar more slowly, keeping all systems in balance. Pure maple syrup.A sweetener that is refined very little, pure maple syrup is a “whole ood.” Tereore, it is an acceptable sweetener or people who avoid sugar and pursue a whole-oods diet. It is high in trace minerals.

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Rose bud blossoms.Dried rose petals are enjoyed globally and medicinally, made into tea, and rank high or their antioxidant levels. Rose petals help to heal and stimulate the digestive tract. Tey can improve symptoms o constipation, insomnia and depression. Emotionally, rose is known to be soothing. For women’s health, rose has a reputation or balancing hormones and hormone-related symptoms. A very small amount o caffeine is ound in rose petals which gently stimulates the central nervous system.

One of my favorite photographs in this book: our three children and owers.


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Sauerkraut/fermented veggies.Fermented veggies are vegetables that are allowed to erment in a salt brine — sometimes inoculated with dairy whey — so that they might become a superood with probiotics. Tese veggies are excellent or the immune system and or maintaining a balance o flora in the gut. Fermented vegetables or other ermented oods (such as ully cultured yogurt), introduced slowly into the diet and eaten at every meal, are a great way to combat pathogen overgrowth. Sesame seeds, hulled.It’s important to buy only hulled sesame seeds, so that your body will be able to digest them. Te outer husk o sesame seeds is difficult to digest and renders the seed’s nutrients inaccessible — not to mention it taxes the digestive mechanism. I used to think anything that was “stripped” was less nutrient-dense. On the contrary, a hulled sesame seed is, in a sense, predigested. However, even hulled sesame seeds are high in phytates, so we should eat them in moderation. Sprouted nuts and seeds.Soaking nuts and seeds improves digestibility and nutrition and protects against overuse o our digestive system and disease. Soaking is not necessary with flaxseeds, chia seeds, hulled sesame seeds or hemp seeds. Soaked nuts and seeds can be used in their soaked, wet state or baking and or making ermented vegan cheeses. Or they can be dehydrated or snacking or baking. Flour can be made rom soaked and dehydrated nuts or seeds. Once nuts or seeds have undergone this process, we say they are “sprouted.” Tough you might not see a sprout, enzymatically, the nut or seed has “awakened” rom a dormant state.Phytates are broken down during

the soaking and sprouting process and continue to diminish during dehydrating and gentle roasting. Phytates are ound in many oods, but especially in grains, nuts and seeds. Remember, they bind with minerals during digestion and thereore limit the amount o good nutrition we can access rom our ood. Spirulina. Considered a superood, spirulina is an algae appreciated or its high protein and mineral content. It helps to balance blood sugar and is a good source o potassium and magnesium, which help with energy levels. Sally Fallon, author o Nourishing raditions, says spirulina is “rich in chlorophyll, protein, beta carotene, omega- atty acids, … enzymes and nucleic acids …spirulina is said to be the easiest (dried algae) to digest and absorb.”People with hypothyroidism or serious seaood allergies should avoid this ood.

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How do you sprout nuts and seeds? See the Methods section in Appendix on Page

.

Stevia. Tis is a plant that any o us could easily grow in our gardens. Tere are three main ways to enjoy and experiment with this natural sweetener: as an alcohol or glycerin-based tincture, as a white powder that is usually maltodextrin-based (corn derived), and as an actual green lea in powdered or crushed orm. Te tincture and the white powder are the most palatable orms, depending on the brand. I find that NuNaturals produces the best-tasting stevia, without a bitter or strong licorice flavor. NuNaturals has also created a white powder product without maltodextrin that is percent pure stevia. I you do not use NuNaturals brand stevia in executing the recipes in this book, be aware that the strength o sweetness can vary considerably rom brand to brand. I have one glycerin-based tincture that requires only two drops to sweeten a -ounce cup otea, whereas with NuNaturals alcohol-based tincture five to eight drops is used. Finally, i you have a negative perception o stevia, I would urge you to reconsider it. When used sparingly and rom a good source, it is an amazing gif rom nature. It cannot be substituted : or suga r or honey in baking or ice cream recipes because the texture and flavor will be altered. But I have ormulated so many o my recipes or its use. It’s like ree sweetness. Receive the gif and cultivate an appreciation. As you see in this cookbook, ofen I use stevia in conjunction with one other sweetener in a recipe. I have sometimes been asked why both sweeteners are needed. I use stevia with honey, or instance, to reduce the overall amount o ructose and glucose in a recipe or so the honey flavor will not dominate. I want the recipe to have a


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certain degree o sweetness, but i the texture o the finished product will not be affected I use some stevia to achieve this level. Xanthan gum. Tis product is usually derived rom genetically modified corn. However, you can find it made rom organic, nongenetically modified corn. It helps the texture o certain products to be very smooth, mouth-eel-wise — especially nonat and low-at products. It can also suspend ingredients, helping to maintain texture or body in a baked good or beverage, preventing separation rom occurring. Te amount that goes into any recipe is teeny. It is not a whole ood. Xylitol. Most xylitol, in my experience, is better lef on the grocery market shelves. Global Sweet (see Resources) is one o the only brands I’ve ound that is derived rom North American-grown hardwood. Some competitors (who make alse claims about their ingredients) manuacture this alcohol sugar rom corn grown in China, and the product then causes gastric distress or many. A product that produces any gas at all is taxing to our GI system. When xylitol is hardwood-derived, it has many noteworthy qualities. Most importantly, it isn’t processed like sugar in the body, so unlike other natural sugar substitutes (except stevia) it is low on the glycemic index and sae not only or diabetics but also or those o us on anti-candida, antiinflammatory and other healing diets. Xylitol is a polyol, a classification o molecules ound in ood that cause irritable bowel syndrome symptoms in some sensitive individuals. So i xylitol doesn’t agree with you, stick with other sweeteners. You may heal rom your sensitivity by staying away rom the offending ood. Xylitol is actually a prebiotic, so it can be too much too soon in a gut that does not have a healthy probiotic colony. Xylitol is additionally controversial because it isn’t a whole ood. We are welladvised to use it with caution and moderation. Te reason I use it in this book is that I have seen it help many customers and recipe-consulting clients overcome sugar addiction and candida overgrowth.

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APPENDIX 1

Recomme ndedEquipment Sources for Food and Blender

Sea salt

·

·

·

Price-comparison shopping is recommended, but I like Blendtec’s Wild Side model or the smoothest nut milks. And I like Fleetwood brand or its powerul commercial motor and its stainless steel jar — no plastic touches the ood. A local, natural-ood store Online at Mountain Rose Herbs

·

Coconut oil Cricket flour

Dehydrator

Duck fat

·

·

·

·

·

·

A local, at natural-ood store Online ropical raditions or Amazon.com Online at http://store.nextmillenniumarms.com/ category-s/ .htm Ultimate Nourishment’s website has basic and all stainless steel models, some with approachable price points. I stay away rom plastic appliances whenever I can. A local, gourmet meat market A local poultry armer, i grass-ed and sustainably raised (see Eatwild.com to find a arm near you) Online rom U.S. Wellness Meats

Appendix 1: Recommended Sources �

267

Extra-virgin olive oil

·

·

·

Food processor

·

·

Grass-fed butter

·

·

·

·

Grass-fed gelatin

·

·

Juicer

·

·

·

Organic grass-fed ghee Organic herbs, teas and vanilla

·

·

·

·

When ordering online see ropical raditions and Olea Estates. A local natural-ood market, Costco or rader Joe’s, or the best price Beware that some imported olive oils are not pure; use shopping discretion. Tis item can be hard to shop or. My super ancy Cuisinart is difficult to clean. Choose the size “bowl” you want, and select the blades with care as well, making sure the machine does exactly what you want it to do and that there aren’t too many nooks that are hard to clean. A great price on a simple model with a five-year warranty is the Omega FoodPro Premier Food Processor O , or sale on multiple websites. Ultimate Nourishment’s website now offers a blender mixer combination that may be a good alternative, made by Blendtec. A local, natural-ood store A local arm with a cow-share program (contact your local chapter o the Weston A. Price Foundation to find a arm near you) Te Organic Valley website (click on “Where to Buy” and check the box or grass-ed butter to see the closest market near you that sells this product) Online sources (including Organic Pastures i you live in Caliornia) Great Lakes brand or Vital Proteins Amazon.com Craigslist (or a used one) A local kitchen store Online rom Ultimate Nourishment A local, natural-ood store Online at Amazon.com Local arms and armer’s markets Online at Mountain Rose Herbs

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Organic nuts and seeds

·

·

·

Organic produce

·

·

Pasture-raised meat

·

·

·

·

Raw milk

·

·

·

A local arm or armer’s market A local, natural-ood store (i it has excellent turnover on nuts and seeds) Online rom Hummingbird Wholesale (Located in Eugene, Oregon, this retailer offers the reshest nuts I’ve ound, protecting consumers rom the risks o rancidity. Sprout or reeze your nuts right when you receive them.) A local armer’s market A local, natural-ood store A local arm or armer’s market (see Eatwild.com to find a arm near you) A local gourmet meat market — sometimes they carry grassed meat A local natural-ood store Online at U.S. Wellness Meats A local dairy or arm with a cow-share program (see your local chapter o the Weston A. Price Foundation to find arms in your area) Many natural-ood markets carry local, raw goat’s milk. Varies state to state and country to country

·

Stevia

·

·

·

Water filter

·

·

·

A local at natural-ood Online NuNaturalsstore (ree shipping and lots o other un products, like stevia-sweetened chocolate syrup) Online at Mountain Rose Herbs (you can order pure green lea stevia powder or cut lea stevia) Your own garden (growing and steeping resh stevia yields a milder flavor and is rewarding in its own right; special thanks to Maria Lofin or this idea!) A local kitchen store (BPA-ree pitchers are available) Online at Amazon.com (which also carries BPA-ree pitchers) and Radiant Lie.com (which offers a super-sae stainless-steel option) Berkey brand is highly recommended.

Appendix 1: Recommended Sources �

269

APPENDIX 2

Methods How to Soak Beans Like grains, nuts and most seeds, legumes need to be soaked to reduce phytates and enzyme inhibitors. When oods go through this process we consider them “predigested.” Teir nutrients are now easily accessed and utilized, as well as being gentle on our bodies’ digestive mechanisms. Here’s how: For every cups beans, add tablespoons apple cider vinegar or lemon juice, plus enough simmering water to cover. Let beans soak or to hours. (Kidneyshaped beans are the exception: Tey should be soaked with a pinch o baking soda or to hours with simmering water poured over — no acid medium.) ry to change out the acid or base water solution, rereshing with new water and either the acid or baking soda, two to three times during the soaking period or maximum digestibility. Afer the soaking period, rinse the beans well and then cook or to hours, until tender.

How to Soak and Sprout Nuts, Seeds and Peanuts *Soaking and Sprouting Nuts Equipment needed: a dehydrator (or see options below) For every cups raw seeds or nuts, cover by two inches with room-temperature filtered water and teaspoons sea salt. Stir well to dissolve the salt. Leave uncovered at room temperature overnight, then drain and rinse well in the morning. Tey are now ready to be used in their wet

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orm or many o my recipes (or dehydrated in a dehydrator or to hours, depending on the kind o nut; afer dehydration, sprouted nuts are ofen reerred to as “crispy nuts”). I you are not ready to use the nuts or dehydrate them, once they have been rinsed, they keep well or a ull week loosely covered in the rerigerator. Dehydrating can be done at temperatures ranging rom to degrees Fahrenheit. Some ovens or bread warmers will maintain this temperature well. So purchasing a dehydrator might not be necessary i you do not already own one. Note: I you suspect that rancidity could be an issue with your nuts, which is common with cashews or any nuts that do not have a ast turnover on store shelves, add up to an / teaspoon graperuit seed extract or vitamin C powder to your soaking water, stirring well to dissolve. Tis will kill any potential mold.

How to Make Homemade Almond (or Other Nut) Butter Place to cups sprouted nut o choice (base the quantity o nuts on the size o your ood processor) into work bowl o ood processor. Process nuts or several minutes until they are liquified. In some cases, almonds will stay powdery. Tere are two solutions or this: Roast almonds in a -degree-Fahrenheit oven or approximately minutes to release their oils, stirring one time at the halway point. You may also add to tablespoons at o choice: coconut oil, animal at or my new avorite, cocoa butter! Season finished nut butter with sea salt, to taste.

How to Make Chia Seed Meal Place cups chia seeds into a high-powered blender and process or high speed.

seconds on medium-

How to Cook a Kabocha Squash Preheat oven to

degrees Fahrenheit.

. Using a long, sharp knie, poke a hole into the seed cavity o the squash, which will allow steam to escape. . Bake squash or - /hours, placed on a cookie sheet to catch drips, or until very tender when poked deeply with a knie. Appendix 2: Methods �

271

. Allow it to cool slightly and then cut it in hal height-wise, through the middle, as i cutting a “hat” off. . Open the lid o the squash and scoop the seeds rom the seed cavity. . Measure out the recipe’s designated amounto winter squash.

Alternative High-Heat Fats When cooking items that utilize high heat, such as waffles, the best at choices are ghee, avocado oil or animal at. Coconut oil is also useul or medium-high temperatures. For this reason, I like the convenience o using coconut oil spray when making waffles. However, this may not be an ideal choice or everyone, because there are usually one or two non-whole ood ingredients in coconut oil spray. I you preer not to use it, try one o the high-heat ats. Tese can be applied with a heat-proo brush, or the at can be rozen or chilled into a block and rubbed onto the iron.

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APPENDIX 3

AIP Recipes Carrot Flour | Granny Smith Applesauce | Coconut Syrup | AIP Pancakes | Te ollowing pies have nut crusts in this book. However, one o the bonus videos offers a lovely AIP crust. Sign up here or the ree videos: www.eatbeautiul.net/ree-videos Pumpkin Pie Bar Filling | Kiwi Lime Pie Filling | Mixed Berry-Avocado Pie Filling | Pumpkin Pie Filling | Blackberry (or Apple) Pie Filling | Marshmallow Root and Slippery Elm Porridge or One, seed-ree variation | Winter Squash Porridge | Shepherd’s Pie | Coconut Whipped Cream | Vanilla Date Shake “Ice Cream” | Carrot Cinnamon Frozen Yogurt | Cranberry-Mixed Berry Compote | Pumpkin Butter with Strawberries | Homemade Coconut Milk | Stevia Lemonade | arragon or Basil Limeade with Honey | Appendix 2: Methods �

273

“Juiced ea” — Marionberry Rooibos with Honey | Cilantro-Mint Lassi variation (dairy-ree) | Ginger-Honey Milkshake | Marionberry Panna Cotta variation (dairy-ree) | Colorul Gelatin | Pumpkin Spice Pudding variation (dairy-ree) | Dairy-Free Paraits | Egg-Free and/or Dairy-Free Paraits |

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Eat Beautiful

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