without grain

100 Delicious Recipes for Eating a Grain-Free,

Gluten-Free, Wheat-Free Diet

H ay l E y B a R i s a R y c z E k

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 © 2015 Fair Winds Press

First published in the USA in 2015 by

Fair Winds Press, a member of
Quarto Publishing Group USA Inc.
100 Cummings Center
Suite 406-L
Beverly, MA 01915-6101
www.fairwindspress.com
Visit www.quarryspoon.com. It’s your personal guide to a happy, healthy, and
extraordinary life!

All rights reserved. No part of this book may be reproduced or utilized, in any
form or by any means, electronic or mechanical, without prior permission in
writing from the publisher.

19 18 17 16 15 12345

ISBN: 978-1-59233-696-8

Digital edition published in 2015

eISBN: 978-1-62788-718-2

Library of Congress Cataloging-in-Publication Data available

Cover and book design by Carol Holtz

Page layout by Sporto
Photography by Hayley Barisa Ryczek
Printed and bound in China

The information in this book is for educational purposes only. It is not intended
to replace the advice of a physician or medical practitioner. Please see your
health care provider before beginning any new health program.

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 To my husband, Ray. I am grateful every day for
having you in my life. Thank you for seeing in me
what I fail to see in myself. It is your love and support
that have made my dreams a reality.

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 contents
introduction 6
• chapter 6

• chapter 1 soups and steWs 92

Why Gluten-Free Isn’t enouGh 8

• chapter 7

• chapter 2 MaIn Meals 110

hoW to Go GraIn-Free: What to eat

and What to avoId 16 • chapter 8

kId-approved recIpes 158

• chapter 3

GraIn-Free BasIcs 30 • chapter 9

desserts, sWeets, and treats 168

• chapter 4

BreakFasts 46
afterword
acknowledgments
195
201

•
about the author 202
chapter 5 index 203

appetIzers, sIdes, and snacks 66

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 IntroductIon
M y E a R l i E s t c H i l D Ho oD M E MoR i E s are of the weekends spent with
my Grammie Elsie and Grandpa stush. at the time, i enjoyed being with
them because they spoiled me rotten. looking back, however, i realize that
i had no idea of the true abundance of gifts they were giving me. all those
little intangibles (not the toys, clothes, and shoes) molded me into the person
i am today.

Despite living in town with a small yard, my grandparents were known for
their garden. i grew up eating freshly picked, still-dirty vegetables, while
playing barefoot in their garden during the summer. and in the fall, i helped
with putting up their harvest (canning, drying, and freezing).

As I grew older, Gram invited me to help shortcuts, such as using instant mashed potatoes
with her catering business. You see, my or store-bought spaghetti sauce—after all, she
grandmother was even more well known learned to cook from my grandmother, too!
for her cooking! I learned to appreciate a
So, I ditched the cafeteria food and started
well-made knife, how to season a cast-iron
cooking for myself. I never relied on recipes
skillet, and the importance of adequately
or cookbooks because cooking came naturally
seasoning food, all under her tutelage.
to me. I have always cooked just like my
After too long I was headed off to college, which grandmother and my mother: with real foods,
took a toll on my body almost immediately. As in their most natural state. I learned that when
my weight steadily climbed, it became apparent I ate balanced meals of real foods I felt healthy,
why I felt so awful. I was eating the standard but when I ate meals that were carbohydrate-
collegiate diet of pizza, beer, sandwiches, soda, heavy and full of processed foods, I felt awful.
and French fries, which was vastly different from
Just as my passion for cooking grew, the trends
the real-foods diet I had eaten for the first
in the 1990s pushed everyone toward a diet full
eighteen years of my life.
of low-fat, processed foods. The idea of replacing
Growing up, I ate homemade meals with my natural foods with processed ones simply didn’t
family, at the dinner table. My mom always make sense to me. I began researching health
served balanced meals with lots of vegetables and saw beyond the low-fat fad and processed
and moderate amounts of protein. She didn’t take foods’ “health” claims.

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 Over the subsequent fifteen-plus years, I contin- By removing all grains from my diet, my vitiligo
ued researching healthy eating and finding ways stopped spreading and many of my white
to feel my best and maintain a healthy weight. I patches began re-pigmenting. Seeing the
worked with alternative health professionals to immediate improvement in my condition ignited
help me understand why I wasn’t able to easily a passion in me for grain-free cooking and
lose weight and was increasingly struggling with helping others improve their health as well.
my energy levels—even though I was eating a
I began blogging as a way to initially share my
balanced diet of real foods, and I felt much better
kitchen successes and homesteading experi-
than if I had been eating the alternative.
ences. (Not only did I inherit my grandmother’s
After researching the effects of gluten, I removed cooking notoriety but I also inherited her green
it from my diet. Shortly afterward, genetic testing thumb!) “Health Starts in the Kitchen” is my
revealed I had received genes associated with mantra for healthy living, and it’s where I’ve
both gluten intolerance and celiac disease. Celiac been sharing my voice as a blogger. Today,
disease is a disorder that results in damage to www.healthstartsinthekitchen.com is known as
the lining of the small intestine when foods one of the top web destinations for creative and
containing gluten are eaten. Although I showed delicious grain-free recipes.
none of the classic symptoms (digestive upset,
In this book, you will find out how I live without
neurological issues, and mood disturbances), it
grains, the reasons why I believe that grains are
became imperative that I remain gluten-free to
harming our bodies, why it’s important to remove
avoid the damaging effects.
them from our diets, and which foods to replace
However, like so many people who’ve removed them with. I’ll also share with you 102 recipes
gluten from their diets, it wasn’t enough for me to for your favorite foods—such as fried chicken,
achieve optimal health. I noticed white patches of soft pretzels, egg rolls, and pizza—all made
skin developing on the right side of my body, without grain!
which quickly increased in number over a
I’m excited to help you along your journey to
six-month period. Vitiligo is an autoimmune
health and wish you only the best.
condition in which the skin loses its pigmenta-
tion (it’s most commonly known as the skin In health,
condition Michael Jackson suffered from). With
no known medical treatment or cure, many
people find improvement by addressing their
underlying inflammation (more on that in
chapter 1).

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 chapter 1:

Why Gluten-Free Isn’t enouGh

a lt Ho u G H G R a i n s have become a diet staple, humans lived for more
than 150,000 years without them as hunter-gatherers. We thrived on a
scavenged diet of animals, nuts, seeds, leafy greens, tubers, and roots as
well as seasonal fruits and vegetables. around 10,000 years ago, with the
advent of the agricultural revolution, our diet took a drastic change. as we
settled down into communities and established towns, we began farming
instead of foraging. the largest part of our diet that changed during that
time was our consumption of grains. For the first time, we had the ability to
grow, harvest, process, and prepare grains into an edible food on a regular
basis. this process accelerated in the eighteenth and nineteenth centuries
with the second agricultural revolution, which introduced new methods of
farming that enabled grains to be cultivated on a large scale.

Today, the modern diet is awash in grains. They mune illnesses, heart disease, diabetes, and
are touted as an inexpensive, easy-to-prepare, cancer. Are grains the wonder food they are often
nutritious mainstay. Moreover, they are found touted to be by health experts on morning talk
in everything from the obvious (breads and shows who extol the virtues of whole grain bread
cereals) to the not so obvious (salad dressings, and “superfoods” such as oatmeal? Perhaps not.
condiments, and processed foods).
The truth is that grain consumption, especially
Although 10,000 years seems like a long time, it’s in the forms found today, is a major departure
actually a very short period of time as far as our from the way humans have eaten for almost
evolutionary existence is concerned. Archaeo- our entire evolutionary history. In the past 130
logical findings suggest that as grains became a years of increased grain consumption, chronic
regular part of our diet, we became a shorter and disease rates have skyrocketed, fertility has
frailer species. The introduction of grains in the fallen, and the average weight of the population
modern diet has also been strongly correlated has steadily risen.
with dramatically rising incidences of autoim-

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 HoW GR a i n s a F F Ec t H E a lt H
Grains can be problematic for many individuals, this happens, these miniscule holes can allow
including those who do not have celiac disease particles of undigested food to leak out of the gut
or gluten sensitivity. Several aspects of eating and into the bloodstream—otherwise known as
grains can affect people in various ways. leaky gut syndrome. This leaking is made worse
by the fact that the lectins bind to sugars and
Lectins other compounds in the gut that are then leaked
into the bloodstream.
Grains have a particularly high concentration of
lectin, a class of plant proteins that evolved as a Your body thinks of these items as invaders and
plant’s way to naturally protect itself from insect sets off an immune response, which shows up as
predators. Lectins are typically concentrated in inflammation. Chronic, low-grade inflammation
the plant’s seeds, which are what we eat when is the precursor for many health conditions,
we consume grains (and legumes, which also including cardiovascular and autoimmune
contain significant amounts of these lectins). The diseases. Leaky gut syndrome has also been
vegetables and fruits that we ate in large connected to a variety of skin conditions,
quantities before the introduction of grain into gastrointestinal problems, and mental disorders.
our diet are generally very low in lectins.
And, if damaging your gut lining and inflamma-
For some people, lectins can be hard to digest tion weren’t enough, lectins can inhibit the
and can damage the cells that line the absorption of many of the vitamins and minerals
intestines—that is, the barrier between the in your food. So even though you’re eating an
intestines and the rest of the body—or cause otherwise well-balanced diet, you are unable to
spaces to open up between the gut cells. When use the vitamins and minerals you are ingesting.

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 Acidic Foods particularly those associated with heart health.
The indicator of a liquid’s acidity or alkalinity is Although both fatty acids are necessary, consum-
its pH value. Every liquid has a pH value that falls ing too many omega-6s can crowd out the
on a scale of 0 to 14, with 7 being neutral. A pH benefits of omega-3s.
value lower than 7 is acidic; values greater than
Although the optimal ratio of omega-6 to omega-3
7 indicate alkalinity. The adult body is about
fats is 1:1, modern industrial societies such as
60 percent fluid. This fluid fills every cell, the
ours consume anywhere between 20:1 and 60:1!
spaces between cells, and so forth. This fluid can
Fatty fish (such as salmon), many vegetables,
be neutral, acidic, or alkaline. The body functions
nuts, and flaxseed are typical sources of
best when these fluids are neutral, which is to
omega-3s. Grains, however, are high in linoleic
say neither acidic nor alkaline (7.0).
acid, the omega-6 fatty acid that is linked to
The body has natural mechanisms to eliminate heart disease.
acids. It can handle the natural acids created by
These omega-6 fatty acids are also highly
the body in energy production and the process of
concentrated in modern vegetable oils, which
rebuilding cells. However, the extra acidity
is how we end up ingesting more than we should.
created by a poor diet overwhelms the body’s
Oils derived from grains (and legumes), such
systems with a backlog of acids.
as soy, safflower, sunflower, peanut, and corn,
All food and drinks can be classified as alkaline, didn’t exist until mechanical extraction was
neutral, or acidic. Generally, meat, eggs, and fish introduced into our food production. So we
are acidic, but we can balance them by eating consume omega-6 fatty acids not only directly
lots of vegetables and some fruit, which are from grains, but also from the vegetable oils
alkaline. Grains, however, are highly acidic foods. that we often cook them in. Talk about a
With such an abundance of grains in our diet, it double whammy!
is very challenging to eat enough alkaline foods
Another way that omega-6s sneak into our bodies
to restore the balance, and the result is strain on
is through factory farm–raised meats. Cows, pigs,
the kidneys, liver, and pancreas.
chickens, and farmed fish are fed grains. The
meat produced from these animals no longer
Omega-6 Fatty Acids contains a healthy 1:1 ratio of omega-6 to
Fatty acids are called “essential” because our omega-3 fatty acids. Instead, it is typically closer
bodies can’t produce them—we can only get to 10:1. It is not enough just to avoid grains in
them through the foods we eat. Both omega-3 your diet; you need to be mindful of what you
and omega-6 fatty acids are important in all eat that eats grains too and make a concerted
functions in our bodies, and their deficiencies effort to consume pasture-raised animals and
have been linked to a host of problems, wild-caught fish.

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 Glu t E n c Ro s s -R E ac t i v i t y
For many people who avoid gluten because of these amino acids—how the links of the chain
celiac disease or gluten intolerance, a gluten-free are put together—is what determines what kind
diet isn’t enough because although they may feel of protein it is. For example, antibodies are
some improvement, they continue to experience proteins produced by immune cells that identify
symptoms. According to a 2009 study of celiac and help remove invaders in the body. There are
disease patients in The Journal of Alimentary five types of antibodies, each with distinctive
Pharmacology and Therapeutics, only 8 percent functions within the body, but to keep things
of those participating in the study reached simple, we’re going to touch on the three types
“histological normalization” after following relevant to the foods we eat.
a strict gluten-free diet for sixteen months,
IgE antibodies are responsible for allergic
meaning that their gut tissue completely
reactions, such as when someone goes into
recovered to that of a healthy person. This
anaphylaxis after eating nuts.
leaves 92 percent who continued to suffer
with symptoms. IgG and IgA antibodies are critical for protect-
ing us from pathogens (disease, illness, and so
Sometimes the continuing symptoms are the
on) but are also responsible for reactions to food
result of gluten cross-contamination—i.e.,
sensitivities and intolerances. Both IgG and IgA
something thought to be gluten-free came in
antibodies are secreted by our immune cells into
contact with gluten. This often happens when
the lymphatic system, bodily fluids, and tissues.
consuming food in restaurants where gluten-
And because many IgG and IgA antibodies are
containing and gluten-free foods are prepared in
found in the tissues and fluids surrounding the
the same space or when typically gluten-free
gut, our gut is considered one of the main
foods (such as oats) are processed at facilities
components of our immune system.
that also process gluten-containing foods.
Continuing symptoms may also indicate that the When antibodies are created in reaction to a
body simply requires more time to fully heal from protein, they are programmed to recognize
a lifetime of gluten consumption. However, it may a small sequence of amino acids within that
not be either of these reasons. Instead, the culprit protein. Because the antibody is created in
might be gluten cross-reactivity. response to only a small section of an amino
acid rather than the entire amino acid, often
Gluten cross-reactivity is an immune reaction in
many different antibodies will form against the
which gluten antibodies react with the proteins
same food. This is part of the reason certain
in other foods, such as gluten-free grains. Even
foods have a higher potential to cause allergic
though these foods don’t contain gluten, the body
responses and sensitivities.
reacts as if they do. Proteins are made of long
chains of amino acids. The specific sequence of

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 The same amino acid sequence that antibodies experiencing symptoms, consider removing
react to in gluten is also present in other proteins these additional foods from your diet and see
from different foods. Though there are only whether your symptoms improve:
twenty-one different amino acids, there are
• Potatoes • Coffee (instant)
millions of possible ways a group of amino acids
• Soy • Sesame
can be put together to form a protein; however,
• Dairy • Tapioca
similar amino acid sequences are often repeated
• Chocolate (cassava or yucca)
in many non–gluten containing foods.
• Yeast • Eggs
To avoid all gluten and cross-reactive grains, it’s
Although many recipes in this book include these
advisable to avoid all of the following foods:
potentially problematic foods, I have included a
• Wheat (white, whole, • Wheat berries section on allergy-free substitutions on page 198
graham, pastry, etc.) • Oats with suggestions for recipe modifications. No
• Durum • Sorghum recipes in this book contain soy or coffee.
• Semolina • Millet
• Einkorn • Teff
• Spelt • Corn (maize)
W Ho s Hou l D avoi D
• Kamut • Rice (including GR a i n s ?
• Farro/emmer brown, not wild*)
Every day more people are diagnosed with celiac
• Bulgur • Amaranth**
disease and even more with gluten sensitivity.
• Barley (malt) • Buckwheat**
For these people, a grain-free diet is absolutely
• Rye • Quinoa**
essential. However, there are even more people
• Triticale
needlessly suffering from disease and illness
* Wild rice is not directly related to Asian rice, often related to an antibody response to the foods
although they are close cousins. There are no they eat.
reported cross-reactivity issues with wild rice,
There are more than 100 confirmed autoimmune
but be sure to confirm wild rice is the only
diseases—for example, celiac disease, multiple
ingredient and that there was no risk of cross-
sclerosis, rheumatoid arthritis, type 1 diabetes—
contamination during processing.
and many more that are suspected of being
** These “pseudo” grains are actually seeds that autoimmune related. Although the symptoms
are high in glutamic acid and should be avoided vary significantly, the root cause of all these
in addition to all other true cereal grains. diseases remains the same: our immune system
is attacking our own cells. With autoimmune
In addition to grains and pseudo grains, there are diseases, something causes the body to attack
other foods that are known to cause an antibody itself. Removing grains from your diet is a good
reaction in the body. If, after removing the step in strengthening your immune system.
previous list of foods from your diet, you are still

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 There are also several other ailments that are t H E H E a lt H y GR a i n
known to occur frequently in conjunction with
MytH
autoimmune diseases that can benefit from a
grain-free diet: As we’ve just seen, grains are not the wonder
food they are often touted to be. They can
• Cholangitis damage the gut lining, cause inflammation,
• Chronic fatigue syndrome and contribute to an overly acidic body. Going
• Eczema grain-free is not only beneficial to those with
• Fibromyalgia celiac disease and gluten intolerance, but doing
• Polycystic ovary syndrome (PCOS) so may benefit many people with various other
Additionally, if you have any of the following conditions and autoimmune diseases as well. But
symptoms, many of which are linked to undiag- how can eliminating grains be beneficial to so
nosed autoimmune conditions and/or food many people, when we are constantly told that
allergies or intolerances, a grain-free diet may grains (and lots of them) are an essential part
be beneficial: of a healthy diet?

• Allergies Despite what we are led to believe by whole

• Anxiety grain–promoting television commercials and
• Blood pressure changes (typically low) food product labels, grains aren’t the nutritional
• Depression powerhouses they are advertised to be. Although
• Digestive issues grains can be a source of essential vitamins and
• Fatigue minerals such as B1, B2, magnesium, iron, zinc,
• Frequent illness and infections and potassium, there are more effective ways to
• Gallbladder disease get these nutrients into your diet—without a
• Low blood sugar high-glycemic, carbohydrate-rich, bulky grain.
• Malaise (an overall feeling of being unwell) A serving of so-called “healthy whole grains”
• Memory issues isn’t as nutritionally dense as a colorful salad or
• Migraines and recurrent headaches plate full of vegetables! Doesn’t it make more
• Muscle or joint pain sense to get your nutrients from eating a variety
• Muscle weakness of vegetables, fruits, proteins, and healthy fats?
• PMS Not only do they offer higher nutrient profiles,
• Rashes and other skin problems but they also don’t come with the potential
• Resistance to weight loss drawbacks associated with eating grains.
• Sleep disturbances
• Swollen glands
• Thyroid issues
• Yeast infections

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 W H at a Bou t F i BE R? s tay R EGu l a R W i t H
One of the first questions people ask me when I F E R M E n t E D F ooD s
suggest they try out a grain-free diet is, “What no t GR a i n s
about fiber?” Fiber is an important part of a
Before modern refrigeration, people sought
healthy diet, but grains are not its only source.
other methods to preserve food and mitigate
You will have no problem getting enough fiber
spoilage. Using naturally occurring bacteria and
from fruits and vegetables; avocadoes, broccoli,
yeast to ferment native foodstuffs didn’t only
sweet potatoes, artichokes, spinach, and carrots
protect food from spoilage, but it also added
are all excellent sources.
probiotic foods to their diet and boosted their
If you are specifically worried about staying nutritional intake. Not only that, but many
“regular,” the secret to a healthy digestive fermented foods contain enzymes that humans
system is not eating more whole-grain fiber, it’s need to more effectively obtain nutrition from
keeping adequate levels of good bacteria in your their food. Whether they knew it or not, ancient
gut. The natural bacteria in your large intestine peoples benefited in many ways from fermented
helps make up stool bulk, maintain water content foods. Adding fermented foods to your diet is
to ease digestion and constipation, and soften an inexpensive and delicious way to speed
the stool. Fiber, particularly excessive insoluble your body’s healing process and help eliminate
fiber found in grains, can offer a quick jump-start your symptoms.
to get things moving, but it is not the natural
Fermented foods improve digestion.
catalyst for keeping your digestive system
Fermenting our foods before we eat them is akin
running smoothly. Eliminating grains that may
to partially digesting them first. According to
have damaged your gut is an essential first step
Joanne Slavin, PhD, RD, a professor in the
to creating an environment in which good
Department of Food Science and Nutrition at the
bacteria will multiply. It’s also very important to
University of Minnesota, “Sometimes people who
replenish the good bacteria in your gut by
cannot tolerate milk can eat yogurt. That’s
incorporating fermented foods and drinks into
because the lactose [which is usually the part
your grain-free diet.
people can’t tolerate] in milk is broken down as
the milk is fermented and turns into yogurt.”
Getting the good bacteria working makes the job
easier on our guts.

Fermented foods restore the proper balance

of bacteria in the gut. Do you suffer from
lactose intolerance? Gluten intolerance? Consti-
pation? Irritable bowel syndrome? Yeast
infections? Allergies? Asthma? All of these
conditions have been linked to a lack of good
bacteria in the gut.

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 Fermented foods are rich in enzymes.
Your body needs enzymes to adequately digest,
absorb, and utilize the nutrients in your food. As
ta k E t H E 9 0 -Day
we age, our body’s supply of enzymes goes down, c H a l l E nGE
making it increasingly important to add them I encourage you to go without grain for at
via our food. least 90 days to give your body ample
Fermenting food increases its vitamin
time to adjust to your new way of eating.
content. Fermented dairy products show an
You have nothing to lose (but poor health),
increased level of folic acid, which is critical to and you can always go back to eating
producing healthy babies, as well as pyridoxine, grains. This is your opportunity to start
B vitamins, riboflavin, and biotin, depending on down a healthier path and take a
the strains of bacteria present. proactive approach to healing your body.
(Obviously, it’s always prudent to run any
Fermented food helps with nutrient absorp- major dietary changes past a licensed
tion. You can ingest huge amounts of nutrients, health care practitioner.)
but unless your body actually absorbs them,
they’re useless to you. When you improve At the end of 90 days, you will most likely
digestion, you improve absorption. notice that you feel better than you can
remember. Digestive issues such as gas
I n c O r p O r At I n G F E r m E n t E d F O O d s and a bloated tummy probably will have
I n t O YO u r dI E t abated. You might see improved energy
Start by switching from pasteurized, vinegar- levels and sharper thinking. Maybe you’ll
brined condiments to the live, fermented versions even lose a few pounds because you cut
of pickles, sauerkraut, salsa, ketchup, sour cream, empty carbohydrates out of your diet! Most
kimchi, and yogurt. You can also drink 2 to important, you won’t have any more desire
3 ounces (60 to 90 ml) of fermented beverages to eat grains because you’ll have an
every couple of days. Kombucha, kvass, and understanding of how they have negatively
unpasteurized kefir are readily available at many affected your health.
health food stores.
I know it’s a big step, but there’s no need
to worry! I’m going to make the transition
to a grain-free diet very easy. The rest of
this book is dedicated to helping guide you
every step of the way. Let’s get started!

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 chapter 2:

hoW to Go GraIn-Free:
What to eat and What to avoId
i c oM p l E t E ly u n DE R s ta n D how overwhelming it can seem to go
grain-free, but don’t worry—you’ll catch on quickly.

Eating grain-free isn’t complicated when you stay away from packaged and
processed foods. it’s a no-brainer that foods such as steak, chicken thighs,
broccoli, sweet potatoes, and apples are all grain-free, unlike packaged foods
with long lists of ingredients, such as crackers, cereals, and granola bars.

unfortunately, there is no such thing as a comprehensive list of all food

items that contain grains. Manufacturers regularly change their ingredients,
mislabel, have product recalls, and so on. this is why my best advice is to
avoid processed and packaged foods as much as possible. it’s also a good
idea to prepare your own meals at home, where you can control what goes
into your food, instead of eating out. (see page 197 for my tips on eating out
without grains.)

coM Mon s ou Rc E s oF H i DDE n GR a i n s

Grains are sneaky, and you may be surprised at Alcoholic Beverages
all the places they hide! I’ve pulled together this The most important thing to remember when
section that lists the most common foods to having a cocktail is don’t drink the wrong ones.
avoid as well as other items and additives that If you’re going to imbibe, stick to wine (not wine
you should be cautious of. As you can see from coolers), champagne, tequila, rum, or vodka made
the categories that follow, in addition to the list from potatoes or fruit. Avoid grain-based spirits
of grains and cross-reactive grains on page 12, (gin, whiskey, scotch, rye, bourbon, or moonshine
you’re better off sticking with real foods and vodka), malted beverages (hard iced teas and
ditching the processed, packaged stuff. lemonades), schnapps (often a blend of liquors
There’s no way grains can sneak into fresh made from fruit and liquors made from grains),
broccoli, right? and beer.

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 It should be noted that manufacturers often Potentially allergenic products include
consider their distilled alcoholic spirits (hard the following:
liquors) to be gluten- and grain-free; they claim
• Stamps and envelopes
that distillation eliminates any traces of gluten or
• Toothpaste
grains. However, because many people still react
• Makeup and lipstick
to these spirits, I strongly recommend against the
• Shampoo, conditioner, and hair-styling
consumption of any beverage derived from grain
products
regardless of manufacturer claims. It's better to
• Detergents and soaps
be safe than sorry.
• Medications
• Vitamin supplements
nonedible Items • Lotions
One often overlooked area for grain and gluten • Play dough
ingredients is the products we use—those that
come into contact with our skin or those we Food Additives and processed
ingest, but aren’t specifically foods. Something as Foods
innocent as taking Communion wafers, licking a
Not only are processed foods dangerous to your
stamp, or applying lotions can prevent the most
health (because of the processing itself), but also
sensitive of people from fully healing. Keep in
they often harbor hidden sources of grains in
mind that our skin is the largest organ of our
ingredients and additives. If you choose to eat
body, and what it absorbs can affect our health.
processed foods, carefully read the ingredient
To ensure you are not accidentally contaminating
labels to avoid any chance of consuming grains.
yourself, read product labels; look for allergy
It’s a good idea to also check with the manufac-
statements that products are gluten-free and not
turers when in doubt. See the chart on page 18
processed in a facility that could cause cross-
for a list of food additives and processed foods to
contamination. When in doubt, do without.
either avoid or treat with caution because they
may contain grains.

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 coM Mon a DDi t i v E s a n D p Roc E s s E D F ooD s
t H at M ay con ta i n GR a i n

Monosodium glutamate (MsG) chicken stock

Modified food starch candy (it may be dusted with wheat flour.)

textured vegetable protein (tvp) canned soups

and vegetable protein
cheese spreads and other processed
Hydrolyzed plant protein cheese foods

Hydrolyzed vegetable protein chocolate (it may contain malt flavoring.)

Hydrogenated starch hydrolysate cold cuts, wieners, and sausages (they may
have gluten from cereal fillers.)
Hydroxypropylated starch
Dip mixes
pregelatinized starch
Dry sauce mixes
vegetable gums (guar and xanthan gums)
Honey hams (they may contain gluten in
Extenders and binders the coating.)
Maltodextrin (wheat- or corn-based) ice cream and frozen yogurt
Dextrin instant coffee and iced tea
Maltose (malt sugar) Malt vinegar and distilled white vinegar
seasonings corn oil
natural flavors precooked/seasoned poultry and meats
smoke flavors (verify that the flavorings and seasoning are
grain-free.)
artificial flavors
sour cream (it may contain modified food
natural colors starch of indeterminate source.)

artificial colors Dry-roasted and honey-roasted nuts

caramel color and flavoring Fried foods (the same oil may be used for
wheat-containing items.)
soy sauce and tamari (coconut aminos
is an excellent replacement.) Gravies (check out the thickening agent and
liquid base.)
Miso
Baking powder (it commonly contains wheat
Bouillon cubes or stock cubes (learn to or corn; see recipe, page 20.)
make your own bone broth on page 93
instead.)

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 s t oc k i nG a GR a i n-F R E E Blanched almond flour is the most popular
grain-free flour substitute. It is made of finely
pa n t Ry
ground almonds that have been blanched and
Keeping a well-stocked, grain-free kitchen is their skins removed. A high-quality blanched
essential for sticking to a healthy lifestyle. If almond flour (such as Honeyville Farms) is very
you have healthy foods at your fingertips and no finely milled and can be quite light compared to
processed foods to fall back on, then you won’t other nut and seed flours. Generally, it measures
be tempted to reach for the cereal box on a 1:1 when substituting for wheat flour. It works
busy morning. well in baking when you want a denser crumb,
such as in muffins, coffee cakes, and chewy
The best way to make the switch is to do a
cookies. In recipes that have a large amount of
complete kitchen overhaul. If you still have those
wet ingredients, adding starch or coconut flour
grain-containing foods in the fridge or cupboard,
can be helpful. Note: Do not use almond meal in
I promise that eventually you’ll either give in to
place of blanched almond flour because it is too
temptation or, worse, sabotage your health by
coarse. Substitutions for blanched almond flour
accidentally eating grains!
include sunflower seed flour (which tends to turn
a bit greenish when used with baking soda but is
Guide to Grain-Free Flours and not unsafe to eat), hazelnut flour, and chestnut
starches flour (which is slightly sweeter).
One of the biggest obstacles to overcome with
coconut flour has a high fiber content and
grain-free cooking is how to substitute grain-free
absorbs liquid efficiently. It is a tricky flour to
flours and starches in place of all-purpose flour
work with; often 1 teaspoon can make the
in your favorite recipes. Though there’s no one
difference between the texture you are going for
formula that will work in every case, once you’ve
and something completely different. When you
become familiar with the properties of the
add coconut flour to wet ingredients, the batter
different grain-free flours and find awesome
will thicken as it sits, which isn’t a bad thing,
recipes that put them together (such as those
before putting it in the oven. The general rule of
in this book), you’ll be back to enjoying all your
thumb is to replace one-fourth of the wheat flour
favorite foods in no time.
with coconut flour.
mOst cOmmOn suBstItutEs
Arrowroot starch (also known as arrowroot
Although there is a wide variety of grain-free powder) is dehydrated and ground arrowroot
flours available, I use these the most often with tuber. It is mostly a starch and is great for adding
the best results. lightness to a recipe, as well as for thickening
sauces without a roux. Arrowroot starch can
replace cornstarch in recipes 1:1. If replacing
wheat flour with arrowroot starch to add

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 lightness to a recipe, substitute up to one-fourth grain

h ome m ade Gr ai n-F ree of your flour with arrowroot. ents g

treat w
Bak i ng powder tapioca starch comes from the ground cassava
(also known as yucca, yuca, manioc, or tapioca) Before
When on a grain-free diet, avoid
root. This is not the same as arrowroot powder. grain
commercial baking powder because
Even though people use tapioca and arrowroot grain
cornstarch is the main ingredient. also,
interchangeably, they have different properties in variou
with more than 80 percent of corn in the
baking. Tapioca adds elasticity to baking, helping
united states now genetically modified Whea
to bind and give more bounce. It isn’t a good
(GM or GMo), making your own baking all-pu
substitute for thickening sauces and gravies,
powder will help eliminate another every
however, because it gets stringy and gluey. You
sneaky source of GMos in your home. and c
can replace up to about half of the flour normally
whea
called for in a recipe with tapioca starch.
1 cup (72 g) cream of tartar provid
½ cup (110 g) baking soda potato starch is often used as a thickener for dough
½ cup (64 g) arrowroot starch sauces, soups, and stews. Potato starch tolerates stretc
higher temperatures better than cornstarch when the ac
Mix the cream of tartar, baking soda, and used as a thickener. It’s a natural way to add
arrowroot starch together and store in an When
moistness to many baked goods.
airtight container. Use in place of commer- recipe
cial baking powder in recipes. potato flour is a powder made from ground recipe
potatoes that is commonly used in baking. Some for su
cooks use it as a thickener, and it can also add
yield: approximately 2 cups (240 g) flavor and texture to foods such as cakes, breads,
thick
whea
and cookies. Jewish cooks sometimes also use it
role o
when preparing foods according to Passover
heate
dietary restrictions, which prohibit the use of
netwo
many grains. Potato flour is often confused with
32 g)
the similar-sounding potato starch flour, but they
It’s ea
are not to be used interchangeably.
tive th
W h I c h F L O u r s A n d s tA r c h E s t O u s E starch

When you first give up grains, you’ll notice how coati

difficult it can be to find the treats you used to coatin
enjoy. Premade and packaged goods bearing bread
labels that appear to be healthy are usually respo
anything but, thanks to the additives and
ingredients they use. Baking at home with

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 grain-free flours and healthier, real-food ingredi- protein in the flour helps the flour coat and cling
ents gives you the satisfaction of an occasional to the surface of the food. Using a combination of
treat without the inflammatory ingredients. grain-free flours that mix starch and protein will
produce the best results, as in my Breading Mix
Before you attempt to bake or cook without
(page 34), where I use a combination of starches
grains, it’s helpful to understand what role
(arrowroot and tapioca) with blanched almond
grains, and more specifically gluten, play in
flour (protein).
various recipes.
structure in Baked Goods: The main use for
Wheat flour (more commonly known as
flour in the home kitchen is to give structure to
all-purpose flour) is the main ingredient in
baked goods. This is where gluten performs the
everything from pasta or pizza dough to cakes
essential function of expanding proteins to trap
and cookies. There are two main proteins in
gas bubbles; it is key to the texture of many
wheat flour: glutenin and gliadin. Glutenin
baked goods. While it’s not difficult to find
provides most of the strength and elasticity in
substitutions for thickeners and coatings that are
dough, allowing it to bounce back after being
grain-free, replicating these structural properties
stretched. Gliadin, on the other hand, provides
is much more challenging.
the actual stretching.
Wheat flour in baked goods has a starch content
When you remove wheat flour from your favorite
of approximately 75 percent; however, most often
recipes, consider the role the flour plays in the
with grain-free substitutions, you will have even
recipe so that you can devise a successful plan
more starch content. Less protein means batters
for substitution.
and doughs can’t hold the air bubbles as well,
thickener: In sauces, gravies, soups, and stews, and the end result can be heavier and denser.
wheat flour and cornstarch most often play the Many times, grain-free recipe adaptations can
role of thickener. When the starch granules are benefit from additional baking powder (page 20),
heated, they absorb water and form a gelatinous baking soda, or yeast. Both baking powder and
network, which is how a few tablespoons (24 to baking soda are chemical leavening agents that
32 g) of flour can turn chicken stock into gravy. cause batters to rise when baked; baking soda
It’s easy to replace flour with a grain-free alterna- requires the addition of an acidic ingredient,
tive thickener, such as arrowroot and potato such as vinegar, citrus juice, sour cream, yogurt,
starch, using a 1:1 ratio. buttermilk, chocolate, cocoa (not Dutch-
processed), honey, molasses (also brown sugar),
coating and Breading: Flour is also used as a fruits, or maple syrup.
coating in dishes such as fried chicken or
breaded pork chops. The starches in the flour are
responsible for browning and crisping, while the

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 One of the keys to successful grain-free baking is

Be ware t he addi t i ve s
letting go of your expectations of what batters
and dough “should” be. Because of the high
Many packaged gluten-free products and starch content of grain-free flours, adding more
recipes (though none in this book) use liquid is often necessary for proper hydration.
additives to help replicate the properties For example, when you make Sliceable Sandwich
of gluten. the two most common Bread (pages 38 to 39), the dough will seem too
additives are xanthan gum and guar wet in comparison to its wheat flour counterpart.
gum, and both need to be avoided.
When measuring grain-free flours by the cup, use
the “dip and sweep method” unless a different
XantHan GuM is the result of mixing
method of measurement is specified. To do this,
corn sugar and bacteria called
dip the measuring cup into the container of flour
Xanthomonas campestris. it is used as
and level it off by drawing a butter knife (or other
both a thickening agent and replacement
flat-edged utensil) over the top of the measuring
for gluten in many recipes. it’s also
cup. Pouring or dumping the flour into the
notorious for causing digestive upset in
measuring cup will most often result in less flour
sensitive individuals. a xanthan reaction
making it into the recipe than what is needed.
may include migraine headaches, skin
itchiness, and—if exposed to large When first attempting to convert a recipe, the
amounts, such as bakery workers are— classic grain-free substitution is blanched
nose and throat irritation. almond flour on its own or in conjunction with
arrowroot starch, tapioca starch, and/or coconut
GuaR GuM is much like xanthan gum flour. These ingredients are easy to find, and they
except that it is actually an extract from behave predictably in recipes. Whenever I am
the guar plant. their usage is very creating a grain-free version of a traditional
nearly the same. Guar gum combines recipe, I start out using my basic grain-free flour
with water molecules to form a gel-like blend (equal parts blanched almond flour,
substance. until 1990, it was used as arrowroot starch, and tapioca starch) to replace
one of the main ingredients in many the flour, and I anticipate needing to increase the
nonprescription diet pills for its amount by at least 25 percent (e.g., 1 cup [125 g]
“fullness” effect. the FDa banned its all-purpose flour = 1¼ cups [150 g] grain-free flour
use in such pills when claims arose blend) because the grain-free blend is not as
linking it to many digestive issues. absorptive. After years of experimenting, I’ve
learned how to gauge the moisture in doughs and
batters to determine whether I need any
additional liquids. And if I do need to add liquids,

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 it’s best to extend the baking time a little to help the body. Dietary fat delivers omega-3 and
dry out baked goods, especially breads. With omega-6 fatty acids as well fat-soluble vitamins
experience and practice, you’ll be adapting and A, D, E, and K throughout our bodies. Fat is also
creating your own grain-free recipes as well. See how the body stores extra energy so that in times
page 199 for the brands of grain-free flours and of famine, the body can draw on its fat stores for
starches I use and recommend. survival. It’s a vital component of breast milk, and
fat is the single most important factor in an
Fats and Oils infant’s optimal brain development.

You’ll notice that I frequently refer to cooking fats When it comes to the fats that you should (or
in the following recipes. Fat—provided it is the shouldn’t) be eating, I’ve grouped them into three
right kind of fat—can play an important categories—cooking fats, cold fats, and toxic
nutritional role in grain-free eating. If you are new fats—to make it a little easier to understand.
to grain-free eating, you are probably used to
getting sated on grain-laden carbs. Fat takes c O O k I n G FAt s
longer to digest so it will help you feel fuller Saturated fats are the best options for cooking
longer. Moreover, if you are trying to heal a because they are chemically stable and resistant
damaged gut brought on by years of consuming to damage from heat. Always choose fats from
allergy-provoking grains, fat can provide an organic and/or grass-fed sources. In my recipes,
important role in helping soothe inflammation you’ll notice that I frequently call for a general
and repair leaky gut syndrome. In addition to “cooking fat”; in those instances, feel free to use
helping you feel fuller longer, balancing your whichever of these fats you prefer. However, in
blood sugar, and providing vital nutrients, good places where I call for a specific fat (such as
fats also provide a patch and repair function on butter in my Pie Crust, page 33), use what is
damaged intestinal lining. recommended for the best results.

Learning about fats can be confusing. It seems Use these oils for cooking, baking, frying, and
that wherever we turn, we’re confronted with sautéing:
advertisements and “experts” telling us that
low-fat, reduced-fat, or fat-free products are • Butter, ghee, and clarified butter
healthier for us, which in fact couldn’t be further • Lard (rendered pork fat) or reserved bacon
from the truth. drippings
• Tallow (rendered beef fat)
Fat is an essential nutrient that we cannot live • Schmaltz (rendered poultry fat)
without. The human brain is approximately 60 • Coconut oil and unrefined, virgin coconut oil
percent fat, and fat plays a key role in the nervous • Palm oil and red palm oil
system; hormone production and regulation;
smoother, younger-looking skin; and every cell in

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 c O L d FAt s • Corn oil
These fats and oils are a healthy addition to • Cottonseed oil
your diet. They are best organic and should be • Safflower oil
unrefined and expeller or cold pressed to avoid • Sunflower oil
the high heat and chemical processing that • Rice bran oil
can damage them. And just as high heat from • Grapeseed oil
processing can damage these oils, it’s best to • Vegetable shortening
use these fats for salads, sauces, or condiments
where they will not be heated to retain the most
J u s t s ay “no” t o
health benefits:
p Roc E s s E D F ooD
• Olive oil
Resisting the urge to drink that soda or eat
• Avocado oil
those chips can be tough, especially if you
• Macadamia nut oil
have grown accustomed to eating these highly
• Walnut oil
addictive foods as part of your diet. But once you
• Sesame oil
understand how these and other processed foods
t Ox I c FAt s
affect your mind and body, it becomes easier to
make healthier food choices that enrich your
These fats are highly processed, easily damaged,
health rather than deplete it.
or synthetic. They oxidize easily and become
rancid, causing inflammation in the body. Fresh foods are actually cheaper than processed
According to Mary Enig, in Know Your Fats, foods. People with junk food addictions often
oxidized, or rancid, oils enter the body and are claim that fresh, healthy foods are too expensive.
recognized not as food, but as toxins. Our body But according to numerous studies and assess-
does not metabolize toxins but instead stores ments, meals and snacks made from scratch end
them in our fat cells, which leads to inflamma- up costing less per serving than their unhealthy,
tion. These fats also have a high polyunsaturated processed equivalents. For example, a single
fatty acid (PUFA) content, and they are too high serving of chili made with fresh, organic ingredi-
in omega-6 fatty acids (see the dangers of too ents and grass-fed beef is about 50 cents
much omega-6s on page 10). This category cheaper to make than buying an individual bowl
includes any fat that is hydrogenated or partially of chemical-laden, microwaveable chili from the
hydrogenated: grocery store. And keep in mind how sneakily
grains can find their way into those packaged
• Margarine, oleo, or other butter substitutes
and processed foods (see page 18), in addition
• Vegetable oil
to the following ways they are damaging to
• Soybean oil
your health.
• Canola oil

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 processed foods are highly addictive. Your processed foods can disrupt digestion.
body processes whole foods much differently Because they have been stripped of their natural
than it does refined, processed, and heavily fibers, enzymes, vitamins, and other nutrients,
modified “junk” foods. Processed foods tend to processed foods tend to wreak havoc on the
overstimulate the production of dopamine, also digestive tract. Chronic consumption of such
known as the “pleasure” neurotransmitter, which foods can throw your internal ecosystem off
makes you crave them constantly. Your body balance, harming beneficial bacteria, feeding
ends up not being able to resist the temptation to harmful bacteria, and exposing your system to
continue eating junk foods in excess, which can disease and illness.
lead to obesity and other health problems.
processed foods can affect your mood. If you
processed foods often contain phosphates. suffer from chronic bouts of “brain fog” or have
These could wreak havoc on your organs and difficulty concentrating and thinking normally,
bones. These phosphate additives augment taste, chances are your diet has something to do with
texture, and shelf life, but they are also associ- it. A 2013 study out of Oxford University found
ated with health problems, such as rapid aging, that junk food consumption can cause people to
kidney deterioration, and weak bones. become angry and irritable. Nutrient-dense
whole foods, on the other hand, can help level out
processed food consumption is linked to your mood, sustain your energy levels, and leave
chronic inflammation. One of the leading you feeling calmer and more focused.
causes of chronic illness today is inflammation.
And studies continue to show that refined sugars, processed foods are loaded with GmOs. The
processed grains, vegetable oils, and many other basic buildings blocks of most processed foods
ingredients commonly found in processed foods on the market today are derived from laboratories,
are associated with this inflammation epidemic. not nature. A GMO (genetically modified
So, the next time you crave a candy bar or a box organism) is the result of the laboratory process
of cheese crackers and you’re ready to give in, of taking genes from one species and inserting
consider that heart disease, dementia, neurologi- them into another in an attempt to obtain a
cal problems, respiratory failure, and cancer have desired trait or characteristic; hence, they are
all been linked to the chronic inflammation also known as transgenic organisms. This
caused by processed food consumption. process may be called either genetic engineering
(GE) or genetic modification (GM); they are one
and the same.

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 The American Academy of Environmental processed foods are loaded with pesticides.
Medicine (AAEM) reported that “several animal To effectively grow the foods that are then
studies indicate serious health risks associated processed into grocery store merchandise,
with GMOs,” including infertility, immune conventional farmers apply pesticides and
problems, accelerated aging, faulty insulin herbicides, many of which end up in the final
regulation, and changes in major organs and the product they are growing. Breakfast cereals
gastrointestinal system. The AAEM asked alone have been found to contain up to
physicians to advise patients to avoid GM foods. seventy different types of pesticides, including
warehouse fumigation chemicals and other
A number of studies over the past decade have
residues.
revealed that genetically engineered foods can
pose serious risks to farmers, human health, processed foods are not actually food. One of
domesticated animals, wildlife, and the environ- the ways you can assess the nutritional value of
ment, yet GMOs are now present in 75 to food is to see how animals, insects, bacteria, and
80 percent of conventional processed food fungi respond to it. Real foods will actually rot or
in the United States, according to the Grocery grow mold, for instance, while fake, processed
Manufacturers Association. foods remain largely the same in appearance and
shape no matter what their age. If these foods
don’t mold or rot outside of the body, how can we
assume that our bodies can properly digest and
common GMo crops use nutrients from them?

currently commercialized GM crops in

Going Organic
the united states include soy (94 percent),
cotton (90 percent), canola (90 percent), No matter where you live, you have to deal with
sugar beets (95 percent), corn (88 percent), pollution: in the air you breathe, in the water you
Hawaiian papaya (more than 50 percent), drink, and in the foods you eat. You can do little
and zucchini and yellow squash (more about air pollution, but you can filter the water
than 24,000 acres). although wheat is not you drink, and you can choose to consume
a genetically modified organism (GMo), organic food. The pollution in our food comes in
evidence suggests that GM foods, such as several different forms:
soy and corn, may help explain the recent
• Pesticides: insecticides, herbicides, and
explosion of gluten-related disorders, fungicides
which now affect up to 18 million • Food additives: preservatives, artificial colors,
americans. flavor enhancers, etc.

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 • GMOs: a gene from one organism is spliced There is no way of knowing which foods are
into another organism to develop a specific GMOs or contain GMOs because there is no
trait that does not otherwise exist naturally requirement in the United States for producers to
• Artificial hormones and antibiotics to speed label foods as such. GMOs that are already in our
the growth of livestock or production of milk food supply include soybeans, corn, strawberries,
canola oil, and potatoes. In addition, there are
Many pesticide residues can remain on conven-
several new GMO foods that are currently up for
tionally raised vegetables and fruits even after
review by the FDA to be released into our food
washing. Some studies have discovered the
system: wheat, alfalfa for livestock, and salmon.
residue of as many as thirty-seven different
No one knows how the inserted genes will
pesticides on the skins of conventionally grown
express themselves over time after they are
apples. Peeling fruits and vegetables removes the
ingested by people or animals. Some think the
residues—but also many of the nutrients that are
increased use of GMOs may be a contributing
found in or just under the skins. Young children
factor in the food allergies and intolerances that
are especially susceptible to pesticide residues
many people have.
because their bodies are still developing, and
they tend to consume proportionally more fruit
per pound than adults. Organic fruits and
vegetables are produced without synthetic
chemicals, although organic pesticides are
sometimes used. I f you h ad to c hoose …
Organically raised cattle are allowed access the Environmental Working Group,
outside to graze on grass, are fed organically a nonprofit group monitoring pesticide
grown feed, are not given artificial hormones to use in the united states, lists the twelve
speed their growth or their production of milk, conventionally grown fruits and vegeta-
and are not given antibiotics as a disease bles that have the highest pesticide
preventive. Chickens and pigs are given organi- levels, on average. the group’s “dirty
cally grown feed, allowed access to the outside, dozen,” updated every year, typically
and are allowed to do what chickens and pigs are includes the following: apples, peaches,
born to do, without the use of hormones or strawberries, nectarines, spinach,
antibiotics. Some scientists have expressed celery, grapes, bell peppers, cucumbers,
concern that the widespread use of antibiotics in potatoes, cherry tomatoes, and imported
animals may be contributing to the emergence of snap peas.
antibiotic-resistant microbes. Many are likewise
concerned with the effects that artificial
hormones given to livestock may have on people.

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 If you want to limit your exposure to synthetic bone both (page 93). Nothing goes to waste. And,
chemicals such as pesticides, preservatives, and by buying higher quality ingredients, you’ll find
GMOs, especially for young children, opt for that when you spend $15 on a whole chicken,
organic food whenever possible. Although I do you’ll be even less likely to let any of it go to
not specifically call out each ingredient in my waste.
recipes as being organic, please assume that
Buy in bulk. We all know that you can often get
organic is the best option.
a cheaper price per pound when you buy in bulk.
Whether it’s meat or dry goods, it’s the most
Bu D GE t i nG F oR H E a lt H y effective way of maximizing your grocery budget.
E at i nG Keep in mind that you don’t necessarily have to
keep bulk purchases for yourself. Go in with a
The first time you grocery shop after deciding to
friend or even a group to split the cost.
go grain-free, you’ll probably notice an increase
in cost at the checkout counter. If you were Buy direct. When possible, cut out the middle-
purchasing completely different foods than before man. Buying meat, eggs, dairy, and produce
cleaning up your diet, starting over with a directly from the farmer, instead of a grocery
grain-free and real-food pantry can be quite a store, will give you a higher quality product and
task. Of course, the same is true for any “diet.” more bang for your buck. Consider starting with a
CSA (community supported agriculture) program.
As being grain-free becomes a lifestyle, however,
There are CSAs for beef, chicken, pork, eggs,
your grocery budget will eventually even out. You
produce, and more. You’ll pay for it up front, but
will notice that the bulk of your grocery list
you’ll receive a weekly or biweekly portion for the
almost always comprises the same items:
duration of the season. Another option for
pasture-raised meats, eggs, and dairy; grain-free
produce is to pick your own from growers who
flours; organic vegetables and fruits; and herbs,
follow organic practices. They often slash prices,
spices, and occasionally a few condiments such
since your labor time saves theirs. See page 199
as honey and coconut aminos. Below are a few
for websites to get you started.
suggestions for healthful eating on a budget.
shop online. Buying online is one of my favorite
turn the whole into parts. One of my favorite
ways to shop, mostly because having things
methods for saving money is to use every last bit
delivered to my front door saves tons of time. And
of what I buy. For example, I cook a whole chicken
it’s so much easier to compare prices while
in the slow cooker nearly every week, use the
sitting at home in your pajamas than it is running
schmaltz (fat/drippings) to cook with, and then
all over the neighborhood!
turn the extra bits and bones into nourishing

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 Buy in season. In-season produce is the most keep meals simple. You’ll notice that the
plentiful. So plentiful, in fact, that the price is majority of the recipes in this book aren’t very
reduced dramatically, and consumers will grab it complicated. They all use similar, easy-to-find
up fast. If you have freezer space or like to can ingredients. Although I love to cook and enjoy
foods, stock up when fruits and veggies are at being creative with the food I make, most often
their rock-bottom prices, so you can eat from your I keep our meals simple. But simple doesn’t have
surplus year-round. to mean one-note or boring: typical weeknight
dinners might include tossed salad, baked
choose frozen over fresh. Farmers and
chicken thighs, buttered broccoli, and parsley
manufactures freeze produce during peak season
potatoes; or kale salad, slow cooker beef roast,
to make it available year-round. That’s why you
butternut squash puree, and green beans.
can often buy frozen fruits and vegetables for less
than what you can get in the produce aisle. plan ahead. Meal planning is key when keeping
to your budget and sticking to your goals. At
Grow your own. I’ve been gardening since my
the end of each week, make a meal plan for the
early twenties, and it’s something I enjoy doing,
following week, and then write your shopping list
not only because it saves us money on our food
around that meal plan. And stick to it.
budget but also because it’s so rewarding to be
able to feed my family from my own backyard.
And once you start growing your own, you can
save your seeds from year to year, another
budgetary bonus. The tomato seeds my father-in-
law saved from his tomatoes twenty years ago
will continue filling my canning pantry for years.

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 chapter 3:

GraIn-Free BasIcs
l i k E a l o t oF p E op l E , you might have found yourself relying on
store-bought versions of basic foods. With premade pie crusts, biscuits in a
can, pizza in a box, rice in a bag, and gravy in a jar readily available at every
grocery store, you might have grown accustomed to their convenience. But
when you decided to go grain-free, you may have been initially frustrated
when there weren’t grain-free options for these “convenience” foods. you
might have even thought you’d have to give up these foods forever. and even
if there was a grain-free recipe for what you wanted, the options can be so
overwhelming that it’s difficult to know where to start.

One of the most frustrating aspects of my What you won’t find in this cookbook are recipes
transition to eating grain-free was when I’d pick for foods that never had grain in them to begin
up a grain-free cookbook and the bulk of the with. You read that right: Each recipe in this book
recipes were for things such as grilled chicken, is my version of dishes that originally contained
tossed salads, or yogurt parfaits—foods that are grains, whether obvious (such as manicotti) or
naturally grain-free. There were no pastas, hidden (such as creamed spinach). And unlike
breadsticks, cereal, or muffins. As an extension of other grain-free cookbooks, my recipes aren’t
that experience, I decided that every single complicated or fancier renditions of traditional
recipe I share will fill a void left by a grain- foods. I promise that they’re easy to make even
containing food. for those who are new to cooking. You’re not
going to find this combination anywhere else.

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 To get you started, I’ve created twelve amazing If you’ve never worked with grain-free ingredi-
recipes that you’ll find yourself making over and ents before, you might be intimidated by them.
over. Most of them can be made ahead and frozen Some of the recipes might seem like they would
for quick reheating. In this chapter, you’ll find be difficult or challenging to perfect. Let me
recipes for foods that you thought you’d have to assure you that when you are cooking and baking
give up—such as Breadsticks (page 45) or Dinner with grain-free ingredients, you don’t have to
Rolls (page 44)—or parts of a meal you thought worry about clumping your sauces or overwork-
you’d have to do without—such as Tortillas (page ing your biscuit or pasta doughs. In fact, with
41) or Breading Mix (page 34). Of course, I can’t grain-free recipes, most often working your
share every possible recipe you’re looking for, but dough a little extra can help create an even
I’ve included many of the basics that I frequently better texture. There’s also a lot less fuss.
turn to, all of which are adaptable to make new
So when you have a craving for a food from your
favorites. These recipes will also be used
grain-filled past, this is your place to start looking.
throughout the remaining chapters of this
Craving cinnamon-raisin bread? No worries, just
cookbook as key components or side dishes for
add in some cinnamon and raisins to my Sliceable
other recipes, such as Buttermilk Biscuits in
Sandwich Bread (page 38)! Experiment with the
Creamed Chicken and Biscuits (page 123), Flat
basic recipes in this chapter to help you adapt
Bread in Greek Gyros with Tzatziki Sauce (page
some of your own family favorites; that’s how I
144), and Cauliflower Rice in Cabbage Rolls in
turned pasta dough (page 37) into pierogi dough
Tomato Sauce (page 118).
(page 138). You never know what kind of delicious
creations you’ll come up with!

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 pIe crust
1½ cups (168 g) blanched
almond flour
1½ cups (180 g) tapioca
starch
this pie crust, although grain-free, is still buttery and ½ teaspoon baking powder
(page 20)
flaky. it’s perfect for any pie or tart, whether sweet pies
½ teaspoon sea salt
such as lemon Meringue pie (page 174) or savory dinner
1 large egg
pies such as turkey pot pie (page 114).
¼ cup (55 g) butter, softened
1 teaspoon apple cider
vinegar
cold water, as needed
1 Add the almond flour, tapioca starch, baking powder, and salt
to the bowl of your food processor and pulse to mix. yield: one 9-inch (23 cm) double
2 Add the egg, butter, and vinegar and pulse several times to
pie crust or 2 single crusts
combine. Continue pulsing until the dough holds together when
pressed with your fingers. Add cold water, 1 teaspoon at a time as
needed, if the dough will not come together.

3 Remove the dough from the food processor bowl and lightly
knead until smooth. Use additional tapioca starch to prevent
sticking.

4 Divide the dough into 2 equal portions and tightly wrap the
unused portion in plastic wrap when not being used.

5 The dough can be carefully rolled out between 2 sheets of

parchment paper or pressed into a pie plate using your fingers.

6 For a prebaked, single pie crust: Preheat the oven to 350°F

(180°C, or gas mark 4) and bake for 15 minutes or until crispy.

note The dough can be stored in the fridge for up to 3 days or

frozen for longer storage tightly wrapped with plastic wrap. (Freeze
in half portions so you can take out what you need.) Allow frozen
dough to thaw in the refrigerator overnight before using.

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 BreadInG MIx
2 cups (224 g) blanched
almond flour
2 cups (256 g) arrowroot
starch
2 teaspoons sea salt the possibilities for this simple breading mix are endless.
1 teaspoon garlic powder i make up a double batch, keep it in a jar in the pantry,
1 teaspoon onion powder and take out just what i need. to make sure your
1 teaspoon white pepper breading sticks well to the food (when using any dry
breading, not just this recipe), arrange the breaded food
yield: 4 cups (460 g)
in a single layer on a wax paper–lined plate and freeze
for at least an hour—i don’t know how or why, but it
works beautifully!

1 In a large bowl, combine the flour, starch, salt, powders, and

pepper and mix well.

2 Store in an airtight container or plastic zip-top bag and use as

needed in place of flour-based breading mixtures.

note This recipe can be halved or doubled as needed.

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 caulIFloWer rIce
1 large head of cauliflower

yield: 6 to 8 cups (600 to 800 g)

it might seem odd at first, but when cauliflower is
chopped into tiny pieces, it’s the perfect substitution for
rice as either an ingredient (cabbage Rolls in tomato
sauce, page 119) or a side dish (indian Butter chicken,
page 148). the possibilities are endless.

1 Remove any discolored spots from the head of cauliflower using

a paring knife. Cut the head into quarters and remove the leaves
and core. Coarsely chop or break the quarters into approximately
1-inch (2.5 cm) pieces.

2 Working in batches, place the cauliflower pieces into a food

processor and pulse several times to chop into rice-size pieces.

3 Oven Cooking Method: Preheat the oven to 425°F (220°C, or

gas mark 7). Line a baking sheet with parchment paper. Spread a
thin layer of cauliflower rice on the baking sheet. (Use a second
sheet, if necessary, and switch or rotate the sheets halfway
through baking.) Bake for 15 minutes, stirring halfway through.
Remove and serve in place of cooked rice.

4 Stove-Top Cooking Method: Heat a large skillet over medium-

high heat. Add a little cooking fat and cauliflower rice, stirring
notes Cooked Cauliflower
frequently to help release as much moisture as possible. When the
Rice can be eaten plain as a
rice is tender, after about 4 to 5 minutes, remove from the heat and
side dish in place of rice with
serve in place of cooked rice.
any meal, such as General
Tso’s Chicken (page 154). It can
5 Freezer Storage: Pack raw cauliflower rice into 1-quart (1 L)
freezer bags, remove the air, and seal. Cauliflower rice can be also be used to replace rice in
stored in the freezer for up to 3 months. When preparing from recipes such as Ham and
frozen, allow to thaw slightly before cooking and then cook the Shrimp Fried Rice (page 157)
same as from fresh. and Stuffed Peppers (page 112).

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 Gravy
2 tablespoons (28 g) cooking
fat or reserved pan
drippings
3 tablespoons (36 g) potato
starch or (32 g) arrowroot We are chicken self-sufficient: Every spring on our
starch
homestead, in addition to our flock of twenty laying hens,
¼ teaspoon garlic powder
¼ teaspoon onion powder
we raise fifty free-range (meat) chickens, which yields
2 cups (475 ml) beef, chicken, enough chicken to last us a full year. one of our favorite
or turkey broth or stock meals is a simple roasted whole chicken, steamed
(preferably homemade,
page 93)
broccoli, and mashed potatoes with this grain-free gravy,
2 tablespoons (28 ml) heavy made thick and luscious with potato starch in place of
cream all-purpose flour.
sea salt and black pepper,
to taste

yield: 2 cups (475 ml)

1 In a medium saucepan, melt the fat over medium-high heat.
Whisk in the potato starch, garlic powder, and onion powder.

2 Whisking constantly, slowly add the broth. Continue to whisk

until smooth and thickened, about 2 to 3 minutes.

3 Once the gravy is thickened, reduce the heat to low and gently
stir in the cream. Continue to cook for 1 to 2 minutes or until heated
through. Season with salt and pepper.

notes The recipe can easily be halved or doubled as needed. If

your gravy is not smooth, carefully transfer it to your blender and
blend on high for 20 seconds or until completely smooth.

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 pasta douGh
1 cup (112 g) blanched
almond flour
1 cup (120 g) tapioca starch
1 cup (128 g) arrowroot
Enjoy homemade noodles with the sauce of your choice or starch
as a part of Fried cabbage and noodles (page 88), 2 teaspoons sea salt
Home-style chicken noodle soup (page 107), tuna noodle 3 large eggs

casserole (page 137), or spaghetti and Meatballs (page 2 tablespoons (28 g) cooking
fat, melted
135). this pasta dough is also used in potato and cheese
2 tablespoons (28 ml) water
pierogi (page 138) and Baked Manicotti (page 140).
yield: about 1 pound (454 g) pasta
dough (4 adult servings)
1 In the bowl of a food processor or stand mixer fitted with a
dough hook, add the flour, starches, and salt, and mix them until
well combined.

2 In a separate bowl, mix together the eggs, fat, and water.

With the food processor or mixer running slowly, add the liquids
into the dry ingredients. Continue running until the dough is a
smooth ball. (Don’t worry—you cannot overwork this dough
because it’s gluten-free.)

3 Remove the dough from the bowl and work in any remaining
crumbs. This pasta can be rolled or extruded in a variety of pasta
shapes. Use additional tapioca starch as needed to avoid sticking.

4 Basic Homemade Noodles: Divide the dough into 4 equal

portions, lightly wrapping unused dough with plastic wrap. Dust
your work surface and rolling pin with tapioca starch and roll out
the dough as thinly as possible. Cut into the noodles using a knife notes The pasta dough can
or pizza cutter. Repeat for each portion of dough. (Use a dough be made up to 1 day in advance
scraper to pick up and move the noodles.) and kept in the refrigerator
wrapped tightly in plastic
5 Cook the noodles in plenty of boiling, salted water. The noodles wrap. Allow the cold dough to
will be done in 3 to 5 minutes, depending on their thickness.
warm slightly before working.
I recommend taste testing your noodles for doneness, as opposed
Avoid making this recipe with
to following a set time. Drain the cooked noodles and rinse with
an egg substitute.
cold water to prevent sticking.

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 slIceaBle sandWIch Bread
1½ cups (144 g) blanched
almond flour
1½ cups (183 g) tapioca
starch
1½ cups (192 g) arrowroot Here’s a bread that can be used for sandwiches, toast,
starch
or as a side at dinner. store the bread wrapped in a large
1 packet (2¼ teaspoons, or
7 g) active dry yeast
plastic bag for 2 to 3 days at room temperature or 4 to
1 teaspoon sea salt 5 days in the refrigerator.
2 tablespoons (28 g) cooking
fat, melted
2 teaspoons honey
1 large egg
¾ cup (180 ml) water,
warmed to 100°F (38°c)

yield: 1 loaf

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 1 In the bowl of a stand mixer fitted with the 6 After 30 minutes, remove the dough and
dough hook, combine the flour, starches, yeast, preheat the oven to 350°F (180°C, or gas mark 4).
and salt on low speed.
7 Bake for 45 minutes until lightly brown
2 In a separate bowl, mix together the fat, and firm when tapped on top with your finger.
honey, egg, and water. Slowly add this mixture Allow the bread to cool in the pan on a cooling
to the dry ingredients while the machine is rack for 15 minutes and then remove from the pan
running. Once everything is mixed well, increase and allow to completely cool before slicing.
the speed to high and mix for 3 minutes. (The
dough will be looser than gluten bread dough; 8 For Croutons: Cut leftover bread that is at
least 1 day old into crouton-size cubes and then
this is normal.)
toss with a drizzle of melted butter and season-
3 While the dough is mixing, turn the oven to ings of your choice. Spread in a single layer on a
350°F (180°C, or gas mark 4) for exactly 2 minutes parchment-lined cookie sheet and bake at 300°F
and then turn it off. (This creates a warm oven for (150°C, or gas mark 2), stirring often, for 10 to 15
the dough to rise in.) minutes or until crispy. Croutons can be stored in
an airtight container for up to 1 week.
4 Loosely cover the bowl of dough with plastic
wrap and place in the warmed oven. Allow it to 9 For Bread Crumbs: Cut leftover bread that is
rise for 45 minutes, undisturbed. at least 1 day old into 1-inch (2.5 cm) cubes, place
in the food processor, and pulse to make into
5 Transfer the dough to a lightly greased 8½ x crumbs (seasonings and dried herbs can be
4½-inch (21.6 x 11.4 cm) loaf pan, smoothing out
added as desired). Use as fresh bread crumbs
the top with wet fingers. Preheat the oven (again)
immediately or dry in a low 200°F (93°C) oven for
by heating to 350°F (180°C, or gas mark 4) for
an hour, or until crispy. Store the bread crumbs in
2 minutes and then turn off the heat. Place the pan
the refrigerator for up to a week or in the freezer
in the oven to rise for 30 minutes, undisturbed.
for up to 3 months. Use in place of traditional
bread crumbs in any recipe.

notes Sliced bread can be stored in the freezer for up to 3 months in a sealed bag or container.
Allow it to thaw at room temperature before using. Frozen bread slices are best used for toast and
heated sandwiches (such as grilled cheese).

The dough can be shaped into buns or rolls after the initial rise using liberal amounts of additional
tapioca starch to make it less tacky and easier to handle.

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 Flat Bread
½ cup (56 g) blanched
almond flour
½ cup (60 g) tapioca starch
½ teaspoon garlic powder
½ teaspoon onion powder these grain-free flat breads have been one of my most
½ teaspoon sea salt popular recipes on Health Starts in the Kitchen. they are
¼ teaspoon white pepper so easy and versatile. When we are short on time and
½ cup (120 ml) water need a quick meal, we use these flatbreads to make
cooking fat individual pizzas.

yield: 4 flat breads

1 Preheat the oven to 350°F (180°C, or gas mark 4) and line a

baking sheet with parchment paper.

2 In a medium bowl, combine the flour, starch, powders, salt,

pepper, and water. Mix well to make a thin batter.

3 Heat a nonstick skillet over medium heat and add a little bit of
fat to the pan.

4 Pour approximately ¼ cup (55 g) of batter into the skillet and

cook for 1 to 2 minutes per side or just until each side develops a
few brown spots. Flat breads will be firm on the outside but
uncooked in the center.

5 Transfer the flat breads to the baking sheet. Continue making

flat breads until the batter is used up.

6 Bake for 10 to 15 minutes. Less time will result in a softer bread;

more time will result in a crispier bread. Remove from the oven and
cool slightly before serving.
notes The recipe can be
7 These breads are especially good served with Spinach and
made in larger batches as
Artichoke Dip (page 70), as a wrap for Greek Gyros with Tzatziki
needed. After cooking the flat
Sauce (page 144), or with Indian Butter Chicken (page 148).
breads in a skillet, freeze them
for up to 3 months. Allow
the frozen flat breads to thaw
slightly and then bake
as directed.

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 tortIllas
½ cup (56 g) blanched
almond flour
½ cup (64 g) arrowroot starch
½ teaspoon sea salt
tex-Mex and Mexican foods are delicious and simple to ¼ teaspoon turmeric
make—they’re perfect for quick weeknight dinners. and (optional)
with this recipe, you don’t need to give them up, even 2 tablespoons (28 g) cooking
fat, softened
when eating grain-free! these soft and delicious tortillas
1 to 2 tablespoons (15 to
are great for making into tortilla chips (page 82), 28 ml) water
southwest Quesadillas (page 78), or crispy taco shells
(page 146). yield: 4 tortillas

1 Combine the flour, starch, and salt using a food processor or

mixer. Add the turmeric, if desired, for yellow, corn-style tortillas or
Crispy Beef Tacos (page 146).

2 Add the fat and pulse until a coarse meal forms. Add
1 tablespoon (15 ml) of water and pulse several times. If the
dough does not come together around the blade, add the
remaining 1 tablespoon (15 ml) water.

3 Using additional arrowroot starch as needed, remove the dough

from the bowl, work into a large-size ball, and then divide into 4
equal portions. Roll each portion into a ball and use a tortilla press
lined with plastic wrap that has been dusted with arrowroot starch
to press each ball into a tortilla. If you do not have a tortilla press,
roll out the dough between layers of plastic wrap with a rolling pin.

4 Cook each tortilla in a preheated, ungreased cast-iron skillet

over medium heat for 1 to 2 minutes per side or until each develops note Cooked tortillas will
a few light brown spots. Stack cooked tortillas on a plate and keep, covered, in the fridge for
loosely cover with a cotton towel. Repeat with the remaining up to 3 days or in the freezer for
dough. (These tortillas can be used in place of flour tortillas in up to 6 months. Allow them to
any recipe.) thaw before using.

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 cheese sauce
2 tablespoons (28 g)
cooking fat
2 tablespoons (21 g)
arrowroot starch
1 teaspoon dry mustard traditional cheese sauces typically start with a roux—
powder
equal parts fat and flour—to thicken them. My version
1 cup (235 ml) milk
does away with the grain but retains all the creaminess
2 cups (225 g) shredded
cheddar cheese and richness. For a special treat, top a baked potato with
sea salt, to taste cubes of leftover chicken, steamed broccoli, and this
creamy cheese sauce for a family-friendly meal.
yield: 2 cups (475 ml)

1 In a medium-size saucepan over medium heat, melt the fat.

Whisk in the arrowroot starch and mustard powder until combined.
Slowly add in the milk, whisking constantly.

2 Remove from the heat and add the cheese, whisking constantly
until smooth. Add salt to taste.

note Add diced jalapeño pepper for a spicy nacho cheese sauce
and serve with Tortilla Chips (page 82).

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 ButterMIlk BIscuIts
2½ cups (280 g) blanched
almond flour
1
⁄3 cup (43 g) arrowroot starch
½ teaspoon baking soda
these biscuits are best eaten within a few hours of ½ teaspoon sea salt
baking. My husband’s favorite impromptu dessert is one ¼ teaspoon baking powder
of these biscuits, served warm, with a generous pat of (page 20)

butter and a drizzle of local honey. 5 tablespoons (70 g) butter,

melted, divided
¼ cup (60 ml) cultured
buttermilk (or ¼ cup
[60 ml] whole milk and
1 Preheat the oven to 350°F (180°C, or gas mark 4) and line a ¾ teaspoon apple cider
vinegar)
baking sheet with parchment paper.
2 large eggs, beaten
2 Combine the flour, starch, baking soda, salt, and baking powder
in a large bowl. Add 3 tablespoons (42 g) of the butter, buttermilk, yield: 8 biscuits
and eggs to the dry ingredients and mix until completely combined
into a smooth dough.

3 Using your hands dusted with additional arrowroot starch,

divide the dough into 8 equal portions and form into biscuit shapes.

4 Place each biscuit 1 to 2 inches (2.5 to 5 cm) apart on the

baking sheet and bake for 10 minutes. Baste each biscuit with the
remaining 2 tablespoons (28 g) melted butter and then bake for an
additional 10 minutes.

5 Transfer the biscuits to a rack and allow to cool.

note Baked biscuits can be frozen and reheated in a 300°F (150°C,

or gas mark 2) oven for about 10 minutes.

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 dInner rolls
1 cup (120 g) tapioca starch
¼ cup (32 g) arrowroot starch
1
⁄3 cup (37 g) coconut flour
1 teaspoon sea salt
crusty on the outside, while soft and delicate on the
1 large egg
inside, these simple dinner rolls will fool even the pickiest
½ cup (112 g) cooking fat,
melted of eaters. Most often, i make them with “everything,”
½ cup (120 ml) water rolling them in a mixture of garlic powder, poppy seeds,
1 teaspoon honey and sesame seeds prior to baking.

yield: 8 rolls

1 Preheat the oven to 325°F (170°C, or gas mark 3) and line a

baking sheet with parchment paper.

2 In a medium-size bowl, whisk together the starches, flour, and

salt. In a separate bowl, mix together the egg, fat, water, and honey.
Add the liquids to the dry ingredients and stir until well combined
into a smooth dough.

3 Divide the dough into 8 equal portions and roll each section into
a ball, using additional arrowroot starch to keep the dough from
sticking to your fingers.

4 Place each ball on the prepared baking sheet and bake for
40 minutes. For best results, allow the rolls to cool before serving.

note Baked rolls can be frozen and reheated in a 300°F (150°C, or

gas mark 2) oven for about 10 minutes.

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 BreadstIcks (Gr I ssI n I)
1½ cups (168 g) blanched
almond flour
1 tablespoon (11 g) potato
flour
these thin and crispy breadsticks are the prefect addition 1 cup (120 g) tapioca starch
to a traditional italian-style meal or can be eaten with 1 teaspoon garlic powder
dips in place of crackers. For a special treat, use this 1 teaspoon onion powder

dough to completely cover mozzarella string cheese sticks 1 teaspoon sea salt

and bake at 350°F (180°c, or gas mark 4) for 15 minutes ½ teaspoon white pepper
1 large egg
for a soft, cheese-filled breadstick.
1
⁄3 cup (80 ml) water
1 tablespoon (14 g)
cooking fat

1 Preheat the oven to 350°F (180°C, or gas mark 4) and line a yield: 2 dozen 12-inch (30 cm)
baking sheet with parchment paper.
breadsticks
2 Combine the flours, starch, powders, salt, pepper, egg,
water, and fat in a food processor and process until it forms a
smooth dough.

3 Divide the dough into 24 pieces. Roll each piece into a ½-inch
(1.3 cm)-diameter log and place on the prepared baking sheet.
Bake for 20 to 25 minutes, or until crisp, rolling over halfway
through baking. If all of the breadsticks do not fit on one baking
sheet, bake in multiple batches.

4 Allow to cool completely on a wire rack. Breadsticks can be

stored in an airtight container for up to a week.

note The breadsticks can be sprinkled with sesame seeds, poppy

seeds, and/or garlic powder prior to baking.

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 chapter 4:

BreakFasts
B R E a k Fa s t is an important meal, though unfortunately for many people, it
usually consists of sugar and carbohydrates. the problem with a grain- and
sugar-laden breakfast is that it will leave you feeling depleted and hungry
just a couple hours after eating because your blood sugar levels will surge
and then rapidly fall. starting the day with healthy fats from butter, eggs,
and bacon will satiate the body and give it the fuel it needs to work through-
out the morning. Many people find that when they eat a nourishing breakfast
devoid of grain and full of healthy fats and adequate protein, they aren’t even
hungry when lunchtime comes.

If you were around for the low-fat diet craze of the Foods with a higher fat content truly are more
’90s, you may have found yourself convinced that satisfying than their low-fat counterparts. When
fat is the enemy. But that’s not necessarily true. you’re hungry and you eat only low-fat foods, that
gnawing hunger never really goes away. When
Fat is actually a vital nutrient. It helps carry
you eat just enough fat, the sense of satisfaction
essential nutrients throughout your body and
will obliterate that ever-present hunger pang. The
serves as a reserve for energy storage. Fat
reason is that fat actually takes longer to digest
supplies essential fatty acids necessary for
than some other types of foods. Because it sticks
growth, healthy skin, vitamin absorption, and
around in your stomach a while, you’ll feel fuller
regulation of bodily functions. Eating enough fat
longer and be less inclined to eat until you feel a
may actually help you manage your weight by
sense of hunger again. For example, if you eat an
providing a better sense of satiety than other,
egg white omelet with low-fat cheese in the
lower-fat foods. In fact, eating too little fat is
morning, your tummy may grumble by the time
associated with a number of health problems,
you’ve settled into your cubicle; by simply leaving
such as depression and an increased risk of
in the nutrient-rich yolks and using full-fat
cancer. So, try not to think of fat as your mortal
cheese, that morning meal will have longer
diet enemy, but rather as a helpful counterpart
staying power.
in the pursuit of your healthier lifestyle!

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 It’s always best to pair your occasional indulgent grass-fed animals) into hot black coffee will
(carbohydrate-heavy) breakfasts with adequate produce a surprisingly creamy, frothy coffee
protein and healthy fats. Adding a side of that’s full of healthy fats and protein. On hurried
sausage and a pat of butter with your waffles, mornings, it’s my go-to breakfast that will keep
topping your bagel with cream cheese and me satisfied and full of energy until lunch and
smoked salmon, or treating a decadent cinnamon most often beyond.
roll as a breakfast dessert after eggs and bacon
Usually, my family has quick and simple
will help minimize the effects of the sugar and
breakfasts during the week. Eggs are our favorite
carbohydrates on blood sugar levels.
way to start the day. In addition to being a
Although juicing and smoothies are growing in healthy source of fat, they’re loaded with protein
popularity as a quick breakfast, it’s important to and vitamin D, plus hard-to-get choline, a
remember that fruits and vegetables contain nutrient that may curb anxiety and boost
fat-soluble vitamins, which can only be absorbed memory. On weekends, I make up a bunch of
when consumed with fats. Aside from being hard-boiled eggs, sausage links, and bacon and
delicious, blending half an avocado and a couple package them in convenient baggies that are
of raw egg yolks into your morning juice or perfect for grab-and-go breakfasts, along with a
smoothie will help make it into a more balanced warm mug of bone broth (page 93) or a green
meal. Another way to ensure you’re getting all juice, before work or school. However, on the
your essential fats and protein for breakfast is weekends, we enjoy bigger, indulgent breakfasts,
having a Bulletproof coffee (also known as butter including Crispy Belgian Waffles (page 49),
coffee). Using your blender to blend unsalted Bagels (page 50), and, on special occasions,
butter, coconut oil, and collagen peptides (a Cinnamon Rolls (page 60). With choices such as
source of easily digestible protein made from these, you’ll never want to skip breakfast!

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 crIspy BelGIan WaFFles
2 cups (224 g) blanched
almond flour
1 cup (120 g) tapioca starch
¼ cup (60 g) coconut sugar
if you want to convince your friends and family that
4 teaspoons (10 g) baking
grain-free cooking can be every bit as delicious as cooking powder (page 20)
with grains, then this is your recipe! if you’re like me and ½ teaspoon sea salt
love your waffles with lots of butter, instead of spreading 2 large eggs
butter directly on the waffles, combine equal parts of 1 cup (235 ml) milk

butter and maple syrup in a small-size saucepan over ½ cup (112 g) cooking fat,
melted
low heat until the butter is melted. Drizzle the butter
Juice of ½ of a lemon
maple syrup over your freshly made Belgian waffles just
1 teaspoon vanilla extract
before eating.
yield: 4 large-size waffles

1 Preheat a waffle iron according to the manufacturer’s

directions.

2 In a large bowl, whisk together the flour, starch, sugar, baking

powder, and salt. In a smaller bowl, mix together the eggs, milk, fat,
lemon juice, and vanilla. Add the wet ingredients to the dry and
mix gently until combined. It is okay if there are a few lumps.

3 Scoop or pour one-quarter of the batter into the hot waffle

iron and close the lid. Cook the waffles according to the manufac-
turer’s instructions. For extra-crispy waffles, extend the cooking
time in the waffle maker until the desired level of crispiness
is achieved. Serve immediately or cool on a wire rack (so they
stay crisp).

note Cooled waffles can be frozen and reheated in the toaster for
quick breakfasts.

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 BaGels
3 cups (336 g) blanched
almond flour
1 cup (120 g) tapioca starch
2 teaspoons sea salt
2 teaspoons baking powder these bagels are boiled and then baked for that authentic
(page 20) bagel flavor and texture. they can be topped with coarse
2
⁄3 cup (160 ml) warm water salt, sesame seeds, poppy seeds, toasted onion flakes, or
2 tablespoons (28 ml) apple all of these just before baking. and don’t forget to smear
cider vinegar
with cultured cream cheese or butter and jelly!
2 tablespoons (40 g) honey
1 egg yolk, beaten
Optional toppings: toasted
onion flakes, garlic
powder, poppy seeds, 1 Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking
sesame seeds, etc.
sheet with parchment paper.

yield: 6 to 8 bagels 2 In a large pot over high heat, bring about 4 inches (10 cm) of
water to a boil. Add a pinch of sea salt.

3 In a large bowl, combine the flour, starch, salt, and baking

powder. Add the water, vinegar, and honey and mix well.

4 Divide the dough into 6 to 8 equal portions. Dust your hands

with additional tapioca starch and roll each section of dough into a
ball. Flatten the ball and use your finger to push through the center
to make a bagel shape. Place each bagel onto the baking sheet.

5 Working in batches of 3 or 4 bagels, carefully place each bagel

into the boiling water for 1 minute (or until they float). Using a
slotted spoon, remove them from the water and place them back
onto the baking sheet.

6 Bake the boiled bagels for 10 minutes. Remove from the oven,
brush with the beaten egg yolk, and top as desired. Return to the
oven and bake for an additional 10 minutes.

7 After baking for a total of 20 minutes, increase the temperature

of the oven to 425°F (220°C, or gas mark 7) and bake for 5 additional
minutes or until lightly browned and crispy.

8 Transfer the bagels to a rack and allow to cool.

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 BLUeBerrY MUffINs WItH
FOR MUFFINS:

2½ cups (280 g) blanched

CrUMB tOPPING
almond flour
½ cup (64 g) arrowroot starch
½ teaspoon ground
cinnamon

Not just for breakfast, these blueberry-loaded muffins ½ teaspoon baking powder
(page 20)
with a cinnamon-sugar crumb topping are best served
½ teaspoon sea salt
warm with a generous pat of butter. If you aren’t in the
3 large eggs
mood for blueberry, swap them for cranberries and add 1
⁄3 cup (107 g) honey
fresh orange zest for a special sweet and sour treat. 1 teaspoon vanilla extract
1 cup (145 g) fresh or (155 g)
frozen blueberries

FOR CRUMB TOPPING:

1 Preheat the oven to 350°F (180°C, or gas mark 4) and line a
12-cup muffin pan with paper liners. ¼ cup (28 g) blanched
almond flour
2 To make the muffins: In a large bowl, combine the flour, starch, ¼ cup (32 g) arrowroot starch
cinnamon, baking powder, and salt. In a separate small bowl or ¼ cup (55 g) cooking fat,
mixing cup, combine the eggs, honey, and vanilla. Add the wet softened
mixture to the dry ingredients, mixing just enough to combine, ¼ cup (48 g) coconut sugar
and then gently fold in the blueberries. ½ teaspoon ground
cinnamon
3 To make the topping: In a small bowl, use your fingers to Pinch of sea salt
crumble together the topping ingredients.

4 Divide the muffin batter evenly among 12 muffin cups. Top each
Yield: 12 muffins
with crumb topping. Bake for 35 to 40 minutes or until a toothpick
inserted into the center comes out clean. As soon as the muffins
are cool enough to handle, transfer them to a rack and allow to cool
before serving.

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 sausaGe Gravy and BIscuIts
1 pound (455 g) bulk sausage
(breakfast, country, or
sage-seasoned)
¼ cup (48 g) potato starch
½ teaspoon onion powder no one will leave the table hungry after a breakfast of
¼ teaspoon garlic powder grain-free biscuits and this hearty southern-style sausage
⁄ teaspoon paprika
18
gravy. serve topped with a sunny-side-up egg and side of
⁄ teaspoon ground sage
18
fried potatoes.
3 cups (700 ml) milk
sea salt and black pepper,
to taste
4 Buttermilk Biscuits (page
43), halved 1 In a 2-quart (2 L) saucepan over medium-high heat, cook the
sausage, using a spatula to break up any large pieces. Add the
yield: 4 servings starch, powders, paprika, and sage and cook for 1 minute.

2 Reduce the heat to low. Add the milk, whisking until the gravy
is without clumps of starch. Continue to simmer until thickened.
Season to taste with salt and pepper.

3 Serve each person 2 biscuit halves topped with one-fourth of

the gravy.

notes These sausages can also be served over toasted bread

(page 38) instead of biscuits. Using this same method, you can
make creamed chip beef by using chopped dried beef in place of
the sausage.

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 FluFFy pancakes
6 large eggs, beaten
1½ cups (355 ml) water
2 teaspoons vanilla extract
1 cup (112 g) coconut flour
there’s no way i could leave pancakes out of this book!
½ cup (60 g) tapioca starch
they make up one of our favorite lazy sunday morning
½ cup (64 g) arrowroot starch
breakfasts, served with lots of butter, a generous drizzle
2 tablespoons (24 g) coconut
of maple syrup, and country sausage patties. sugar
1 teaspoon baking powder
(page 20)
1 teaspoon baking soda
1 Preheat the oven to 200°F (93°C) or other “warm” setting. ¼ teaspoon sea salt
1 tablespoon (14 g) cooking
2 In a large bowl, whisk together the eggs, water, and vanilla. fat
Add the flour, starches, sugar, baking powder, baking soda, and maple syrup and butter, for
salt. Whisk until the batter is well combined. topping

3 Heat a griddle or seasoned cast-iron skillet over medium yield: ten 4-inch (10 cm) pancakes
heat, and then add the fat. Working in batches, pour ¼ cup (55 g)
batter for each pancake onto the griddle. Cook until the surface
is bubbling and the edges are slightly dry, about 2 to 3 minutes.
Turn the pancakes over; cook until the undersides are golden
brown, about 2 to 3 minutes more. Transfer to a baking sheet,
and keep warm in the oven. Serve with maple syrup and butter,
if desired.

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 vanIlla or dark chocolate
3 cups raw nuts, such as
(435 g) almonds, (420 g)
cashews, (300 g) pecans,

Granola
or (300 g) walnuts
(preferably soaked,
see note)
1 cup (85 g) shredded
unsweetened coconut
Make extra batches of this honey-sweetened, nutty
1½ teaspoons sea salt
granola so you’ll have some on hand for quick breakfasts
1 teaspoon ground cinnamon
and snacks. We especially enjoy this granola along with
½ cup (160 g) honey
cultured yogurt and fresh-picked raspberries in July.
3 tablespoons (42 g) coconut
oil, melted
1 teaspoon vanilla extract
¼ cup (48 g) coconut sugar
1 Preheat the oven to 350°F (180°C, or gas mark 4) and line a Optional: 1 cup (175 g) dark
baking sheet with parchment paper. chocolate chips

2 In a food processor, working in batches, coarsely chop the nuts

into pea-size pieces. Transfer to a large bowl. Add the coconut, salt,
yield: 8 cups (1.2 kg)
and cinnamon and stir to combine. In a separate smaller bowl,
combine the honey, oil, and vanilla. Add the wet ingredients to the
dry and mix well. Toss with the sugar.

3 Spread the granola mixture in a thin layer on the baking sheet

and bake for about 30 minutes, stirring every 5 minutes. You want
your granola to toast, so remove it from the oven as soon as it starts
to brown.

4 For dark chocolate granola, quickly sprinkle the chocolate chips

over the hot granola and mix well. The residual heat from the
granola and pan will melt them. Continue to mix until all the chips
are melted and combined with the granola.

5 Store the granola in an airtight container for several weeks.

Serve with milk or yogurt.

note Raw nuts are healthiest when soaked overnight in filtered

water and then drained and dehydrated prior to eating. This recipe
will work fine without soaking first.

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 hoMeMade cInnaMon
2 tablespoons (24 g) cane
sugar
4 teaspoons (9 g) ground

crunch cereal
cinnamon, divided
½ cup (56 g) blanched
almond flour
½ cup (60 g) tapioca starch
after making this grain-free cereal, you won’t crave
¼ cup (48 g) coconut sugar
the boxed variety again! it’s easy to make and full of
1 teaspoon vanilla extract
3 tablespoons (42 g) coconut
cinnamon flavor. Be sure to bake the flakes until very crisp
oil, melted so that they will not get soggy too quickly in the milk.
1 large egg
2 tablespoons (28 ml) water

yield: 4 cups (600 g) 1 Preheat the oven to 325°F (170°C, or gas mark 3).

2 In a small-size bowl or shaker, combine the cane sugar and

1 tablespoon (7 g) of the cinnamon. Set aside.

3 In a food processor, combine the flour, starch, coconut sugar,

remaining 1 teaspoon (2 g) cinnamon, vanilla, oil, egg, and water.
Process until a smooth dough is formed. Add additional water,
1 teaspoon at a time, if needed, to form a dough.

4 Roll out the dough between 2 pieces of parchment paper into an

8 x 12-inch (20 x 30.5-cm) rectangle. Transfer the parchment and
dough to a baking sheet and remove the top layer of parchment.

5 Using a pizza cutter or knife, score the dough into ¾-inch (2 cm)
squares (the pieces will not be separated yet). Sprinkle with the
reserved cinnamon-sugar topping.

6 Bake for 10 minutes, remove from the oven, and recut on the
same lines as before baking. Return to the oven and bake for an
additional 10 to 15 minutes or until the pieces are crispy.

7 Carefully transfer the cereal, on the parchment, onto a cooling

rack and allow to cool completely before eating. The cereal can be
stored in an airtight container for several weeks.

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 cInnaMon rolls
FOr dOuGh:

1 packet (2¼ teaspoons, or

7 g) active dry yeast
¼ cup (48 g) cane sugar
2
⁄3 cup (160 ml) milk
Everyone loves a cinnamon roll. soft and fluffy, filled with
¼ cup (60 g) melted butter, a cinnamon swirl and topped with ooey-gooey cream
divided cheese frosting, these rolls will make you fall in love at
½ cup (56 g) blanched first bite! you can even make them months ahead of
almond flour
time. once the rolls are arranged in the pie plate, cover
½ cup (96 g) potato starch
securely with plastic wrap and freeze. allow them to
½ cup (64 g) arrowroot starch
thaw overnight in the fridge and set them out to rise for
¼ cup (30 g) tapioca starch,
plus more for flouring at least 25 minutes before baking.
your surface
2½ teaspoons baking powder
(page 20)
1 teaspoon powdered gelatin
½ teaspoon baking soda
½ teaspoon sea salt
1 large egg
½ teaspoon vanilla extract

FOr FILLInG:
1
⁄3 cup (75 g) butter, softened
½ cup (96 g) coconut sugar
2 tablespoons (14 g) ground
cinnamon

FOr IcInG:

¾ cup (90 g) powdered sugar

3 tablespoons (42 g) butter,
softened
2 tablespoons (30 g) cream
cheese, softened
½ teaspoon vanilla extract
pinch of sea salt

yield: 8 cinnamon rolls

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 1 To make the dough: Combine the yeast and 7 In a small bowl, combine the sugar and
sugar in a large mixing bowl or the bowl of cinnamon. Sprinkle evenly over the butter.
a stand mixer.
8 Starting at a short side, roll the dough into a
2 Heat the milk and 1 tablespoon (14 g) of log. Use the plastic wrap to help you “lift and roll”
the butter to 110° to 115°F (43° to 46°C). Whisk the dough as you go along. Try to make it a nice
into the yeast mixture until the yeast granules tight roll, but do not try to unroll it and redo it.
are dissolved and set aside until foaming, about You’ll end up with a sticky mess.
5 to 10 minutes.
9 Dip a sharp knife into tapioca starch and then
3 Meanwhile, in a small bowl, whisk together cut the log into 8 pieces. Place the rolls, cut-side
the flour, starches, baking powder, gelatin, down, in a greased pie plate (it is okay if they
baking soda, and salt. touch each other).

4 Once the yeast is foamy, add in the egg, the Preheat the oven to 350°F (180°C, or gas mark
remaining 3 tablespoons (42 g) butter, and the 4) for exactly 2 minutes and then turn off the
vanilla. Mix, using a hand or stand mixer, for a heat. This will create a warm oven for the dough
moment and then slowly add in the flour mixture. to rise in.
Turn the mixer up to medium-high and beat for
Place the rolls in the warmed oven and let
2 minutes. The dough will thicken and lose its
them rise for 30 minutes, undisturbed.
stickiness as you beat it.
Remove the rolls from the oven and preheat
5 Cover a work surface with 2 large pieces of
it to 350°F (180°C, or gas mark 4). Bake for
plastic wrap and dust with a light layer of tapioca
25 minutes or until the top is golden brown.
starch. Place the dough in the center and cover
with a bit more tapioca starch and another sheet To make the icing: While the rolls are in the
(or two) of plastic wrap. Roll the dough out to oven, prepare the icing. In a mixing bowl, beat
approximately a 13 x 10-inch (33 x 25 cm) the sugar, butter, and cream cheese until smooth.
rectangle and then carefully peel off the top layer Beat in the vanilla and salt.
of plastic wrap. (It is a very sticky dough.)
Drizzle the icing over the tops of the
6 To make the filling: Using a knife or spatula, cinnamon rolls as soon as they come out of
gently spread the butter over the dough, leaving the oven.
an even, ½-inch (1.3 cm) border around the edges.

note For easy breakfast cinnamon rolls, once they’re in the pie plate, cover with plastic wrap and
place in the fridge. In the morning, set them out for at least 25 minutes before baking.

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 Granola Bars
3 cups roasted, unsalted
nuts ([435 g] almonds,
[420 g] cashews, [300 g]
pecans, [300 g] walnuts),
or a combination, coarsely
chopped not only are store-bought granola bars full of grains
1 cup dried fruit ([130 g] and preservatives, but they also are expensive. By
apricots, [114 g] mango, making your own, you have complete control over the
[120 g] cranberries,
[145 g] raisins, [120 g] ingredients and can buy your supplies in bulk to save
pineapple), or a money. Feel free to experiment with different flavor
combination, coarsely
chopped combinations and create a granola bar that’s perfect
1 tablespoon (12 g) flaxseeds for you.
1
⁄3 cup (107 g) honey
1
⁄3 cup (80 ml) maple syrup
¼ teaspoon sea salt
1 teaspoon vanilla extract
Optional: 1 cup (175 g) dark
chocolate chips

yield: 20 Granola bars

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 1 Grease a large bowl, a 9 x 13-inch (23 x 33 cm) 5 Let cool for 20 minutes (the pan should still be
baking sheet or pan, a wooden spoon or rubber slightly warm). Invert the pan onto a cutting
spatula, and the bottom of a drinking glass. board and tap until the mixture falls out in one
Set aside. piece. Cut into 20 bars. (If they cool too much and
become too hard or brittle to cut easily, put in a
2 Add the nuts and dried fruit to the bowl, warm oven for 1 to 2 minutes to soften; then
breaking apart clumps of fruit to distribute
proceed with cutting.)
evenly throughout the mix. Add the flaxseeds.
Stir to combine and set aside. 6 For a chocolate drizzle, melt the chocolate
chips in the top of a double boiler. Drizzle over the
3 In 1½- or 2-quart (1.5 or 2 L) saucepan over granola bars, if desired.
medium-high heat, combine the honey, maple
syrup, salt, and vanilla. Cook, stirring frequently, 7 Allow to cool completely before transferring to
until the mixture reaches 260°F (127°C, hard ball an airtight storage container with parchment
stage) on a candy thermometer. paper between layers or in individual zipper-
sealed plastic bags. Store at room temperature for
4 Immediately pour over the nut mixture and up to 1 week. Refrigerate or freeze them to extend
stir until evenly coated. Quickly transfer to the
storage or if you prefer firmer, less sticky bars.
baking sheet or pan, using lightly greased hands
to spread the mixture evenly, pressing to close in
any holes. Use the bottom of the drinking glass to
tap and compact the mixture in the pan.

note You can use raw nuts and roast them yourself. Preheat the oven to 350°F (180°C, or gas
mark 4). Spread the nuts on a large-size baking sheet and bake for 10 minutes or until lightly toasted
and fragrant.

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 cake douGhnuts
FOr GLAzE:

1½ cups (180 g) powdered

sugar
3 to 4 tablespoons (45 to 60 (p l a I n, cho col at e, or p uMpk In spIce)
ml) milk

FOr dOuGhnuts: When i was creating recipes for this book, our friends
1 cup (192 g) potato starch were gracious taste testers. My husband and his friend
½ cup (60 g) tapioca starch Jeff were watching college football when i was working
½ cup (56 g) blanched on this doughnut recipe. Jeff proclaimed that they were
almond flour
better than freshly made “krispy kreme” doughnuts.
1
⁄3 cup (64 g) cane sugar
Mission accomplished!
¼ cup (45 g) potato flour
1 tablespoon (8 g) baking
powder (page 20)
½ teaspoon sea salt
¼ cup (55 g) cooking fat,
1 To make the glaze: Place the sugar in a bowl and slowly stir in
melted the milk, making a smooth, pourable glaze. Set the glaze aside until
2 large eggs, separated the doughnuts are slightly cool.
2
⁄3 cup (160 ml) milk
2 To make the doughnuts: In the bowl of a stand mixer fitted with
¼ cup (60 g) plain whole milk the paddle attachment, combine the potato starch, tapioca starch,
yogurt
almond flour, sugar, potato flour, baking powder, and salt, blending
2 teaspoons vanilla extract
on low speed. Add the fat and blend on medium-low. The mixture
Lard or palm oil, for frying should resemble coarse sand.
pinch of cream of tartar
3 In a separate bowl, combine the egg yolks, milk, yogurt, and
yield: 8 to 10 doughnuts vanilla. With the mixer running, slowly pour the wet ingredients
into the dry. Scrape down the sides and mix for 30 seconds.
The batter should be smooth, thick, and spoonable. Let it rest
for 15 minutes.

4 Cut ten 4-inch (10 cm) squares of parchment paper and lightly
grease. Set aside. Line a plate with paper towels.

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 5 Heat approximately 2 inches (5 cm) of lard or palm oil in a
heavy-bottomed pot to 350°F (180°C).

6 Whisk the egg whites with a pinch of cream of tartar until soft
peaks form and then fold into the rested batter.

7 Fill a piping bag fitted with a 1⁄3 -inch (8 mm) round tip. Pipe
a 3-inch (7.5 cm)-diameter ring onto each square of parchment.
Carefully place one in the oil, parchment side up (yes, leave the
parchment paper attached!). Using tongs, remove the parchment
paper when it comes loose. Cook each doughnut for 1 to 2 minutes
on each side or until light golden brown.

8 Remove the doughnut with a slotted spoon and drain on the

paper towel–lined plate. Let cool slightly, arrange the doughnuts on
a cooling rack (place a pan underneath to collect drips), and drizzle
with the reserved glaze when slightly cool.

9 Drop Doughnut Holes: Drop dough by rounded tablespoons

(15 g) directly into the oil and fry for about 45 seconds per side or
until light golden brown.

Chocolate Variation: Add ¼ cup (20 g) cocoa powder,

½ teaspoon baking soda, and an extra 2 tablespoons (24 g) cane
sugar to the dry ingredients.

Pumpkin Variation: Use pumpkin puree in place of the yogurt

and add 2 teaspoons of pumpkin pie spice.

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 chapter 5:

appetIzers, sIdes, and snacks

i J u s t l ov E the little extras in life, especially when it comes to eating! i
enjoy being able to taste small bites of many different flavors: appetizers at
the beginning of the meal with a glass of wine, fun side dishes to the main
course while around the dinner table, and snacks later on while relaxing
with friends. no matter what the occasion, those extras are always the
most exciting.

the biggest problem most people encounter when they first start out eating
grain-free, however, isn’t what to serve as a main dish—they get hung up on
the little plates surrounding it. these appetizers, sides, and snacks are
typically either filled with grains or completely boring.

In this chapter, I’ve put together an amazing and Artichoke Dip (page 70), and Egg Rolls (page
collection of recipes for you, foods that you 80), you can tempt your guests with a variety of
wouldn’t be able to have anywhere else because sneakily healthy options.
they’d contain grains. Too often even foods that
Side dishes not only add a variety of vitamins,
“seem” to be healthy options, such as a creamy
minerals, and nutrients to a healthy diet, but they
spinach and artichoke dip, can still contain
also more importantly liven up the dinner table
hidden grains. (And if you can’t get a definitive
with color and flavor. Of course, your meals
answer from the party host or restaurant whether
should regularly include a colorful selection of
a food is made with grains, then when in doubt,
vegetable side dishes. Whether vegetables are
go without.)
steamed, roasted, or pureed, the sky is the limit
Appetizers represent the beginning of the when it comes to how to prepare them. I’ve
evening, and the excitement and anticipation of included family-favorite side dishes that you’ve
good food and great company to come. But you likely served regularly with meals. Mac-a-Phony
don’t have to limit your appetizers to boring and Cheese (page 90), Green Bean Casserole
crudité or a cheese platter. With traditionally (page 86) and Classic Dressing/Stuffing (page 91)
grain-laden foods transformed into grain-free can still be your go-to side dishes, even if you are
treats such as Fried Calamari (page 74), Spinach grain-free!

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 Finally, although when you eat a diet full of • Cans of tuna/sardines
healthy fat and proteins, you won’t feel the need • Beef jerky
to snack in between meals, there are still times • Nuts
when the demands of the day or occasion mean • Fresh fruit
you might need to eat a little bit more before or • Dried fruit
after your next meal. For those times when you • Uncured cold cuts
just gotta have a crunchy snack from your past, • Pickles
no worries, I’ve got you covered! Crackers (pages • Olives
81 and 83) and Tortilla Chips (page 82) are no • Dark chocolate
longer off-limits. One of our favorite Saturday • Trail mix
movie-night snacks are giant nacho platters piled
Whether you’re looking to set a festive mood,
high with tortilla chips and topped with Cheese
enhance a hearty meal, or nibble at night, these
Sauce (page 42), ground beef, shredded lettuce,
recipes will make your meal planning more
sliced jalapeños, salsa, and tons of guacamole.
exciting and keep you from feeling deprived.
Still, just as doing a kitchen overhaul will keep
you from sabotaging your health by accidentally
eating grain-filled foods, keeping a few quick and
easy grain-free snacks on hand will prevent you
from succumbing to a serious case of the
munchies. Chances are, you probably have a few
of these already in your kitchen, and they don’t
require any preparation at all:

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 BuFFalo WInGs
FOr sAucE:
1
⁄3 cup (80 ml) hot pepper
sauce (such as Frank’s
redhot or tabasco)
¼ cup (55 g) butter or ghee Restaurant-style buffalo chicken wings can be prepared in
1 teaspoon apple cider the comfort of your own home with a few simple ingredi-
vinegar
ents and no risk of grain or gluten cross-contamination.
1 clove of garlic, pressed
or minced
splash of Worcestershire
sauce
1 To make the sauce: In a small-size saucepan over medium heat,
FOr WInGs: combine the hot sauce, butter, vinegar, garlic, and Worcestershire
1 cup (115 g) Breading mix sauce. Bring to a simmer while whisking. As soon as the liquid
(page 35) begins to bubble, remove from the heat and set aside.
½ teaspoon garlic powder
½ teaspoon sea salt 2 To make the wings: Place the breading mix, garlic powder, salt,
and pepper into a resalable plastic bag and shake to mix. Add the
¼ teaspoon cayenne pepper
chicken wings, seal, and toss until the wings are lightly coated
12 whole chicken wings,
separated into with the breading mixture. Place on wax paper–lined plate(s) and
12 drumettes and refrigerate for at least 1 hour.
12 wingettes
Optional: Lard or palm oil, 3 Baked Wings: Preheat the oven to 400°F (200°C, or gas mark 6).
for frying Line a baking sheet with parchment paper. Bake the wings until
they are no longer pink in the center and are crispy on the outside,
yield: 4 servings about 45 minutes. Turn the wings over halfway during baking so
they cook evenly. Remove from the oven and toss with the sauce
just before serving.

4 Deep-Fried Wings: Heat the oil in a deep-fryer or large heavy-

bottomed pot to 350°F (180°C). Fry the wings in batches until
crispy, about 15 minutes. Drain on a paper towel–lined plate and
toss with the sauce just before serving.

note For “naked” wings, omit the breading and proceed with
either the baked or the deep-fried version of this recipe.

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 turkey, Bacon, and sWIss
1 large-size tomato, coarsely
chopped
6 slices of nitrate-free bacon,

lettuce Wraps cooked and crumbled

1 cup (140 g) shredded
cooked turkey (or chicken)
1 cup (110 g) shredded swiss
these wraps are the perfect cool and crisp starter to a cheese
meal or a quick snack to use up leftover holiday turkey or 1 cup (225 g) mayonnaise
chicken. We especially enjoy them made with fresh 2 tablespoons (8 g) chopped
garden tomatoes and a bowl of soup. fresh parsley
sea salt and black pepper,
to taste
4 to 8 Bibb or butter crunch
lettuce leaves
1 In a medium bowl, combine the tomato, bacon, turkey, cheese,
mayonnaise, and parsley and mix well. Season with the yield: 4 servings
salt and pepper.

2 Divide the mixture among the lettuce leaves and then roll them
up like a burrito. Serve immediately.

note The mixture can be made up to 3 days ahead and filled into
lettuce leaves just before serving.

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 SPINACH AND ARTICHOKE DIP
Who can deny the popularity—or deliciousness—of artichokes and spinach blended
with cheeses? The problem is that most often it’s sneakily filled with grains as
thickeners and served with crackers and tortilla chips that can easily contaminate
the whole bowl! Next time you’re invited to a party, bring this hot, flavorful dip
with Breadsticks (page 45), Everything Crackers (page 81), Tortilla Chips (page 82),
or cut veggies.

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 1 Preheat the oven to 350°F (180°C, or gas mark 4). 2 tablespoons (28 g) butter
One bag (10 ounces, or
2 In a large skillet over medium heat, melt the butter. Add the 280 g) frozen spinach,
spinach, artichokes, garlic, pepper, and nutmeg and sauté for thawed and squeezed of
2 minutes or until everything is heated through and the garlic excess liquid
is fragrant. 1 can (14 ounces, or 390 g)
artichoke hearts in brine,
drained and chopped
3 Remove the skillet from the heat and stir in the cream cheese
and mayonnaise until combined and melted. 2 cloves of garlic, minced or
pressed
4 In a separate bowl, combine the egg and cream. Add the pinch of crushed red pepper
mozzarella, feta, and ½ cup (50 g) of the Parmesan cheese. pinch of ground nutmeg
Add the cheese mixture to the skillet and season with salt 4 ounces (115 g) cream
and pepper. cheese
¼ cup (60 g) mayonnaise
5 Transfer the dip to a medium-size (approximately 1½-quart, or 1 large egg, beaten
1.5 L) ovenproof casserole dish and top with the remaining ¼ cup 1
⁄3 cup (80 ml) heavy cream
(25 g) Parmesan cheese.
1 cup (115 g) shredded
mozzarella cheese
6 Bake for 15 minutes or until hot and bubbly.
½ cup (75 g) crumbled
feta cheese
¾ cup (75 g) parmesan
cheese, divided
sea salt and black pepper,
to taste

yield: 8 to 10 servings

notes The dip can be made ahead of time, stored in the refrigera-
tor, and baked just before serving. Additionally, the unbaked dip
can be frozen; allow it to thaw in the refrigerator prior to baking for
best results.

Ten ounces (280 g) of fresh spinach can be used in place of

frozen. Extend the sauté time to cook the fresh spinach through
(until wilted).

Two cups (600 g) of frozen artichoke hearts can be used in place

of canned. Use additional sea salt to season because they will not
be brined.

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 Bacon-Wrapped Jalapeño poppers
WIth ranch dIp
these poppers are unbelievably good! the crunchy-crispy exterior hides a creamy,
rich filling that is nearly outdone by the flavorful ranch dip.

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 1 Preheat the oven to 400°F (200°C, or gas mark 6). FOr rAnch dIp:

¼ cup (60 g) mayonnaise

2 To make the ranch dip: In a small bowl, combine the
¼ cup (60 g) sour cream
mayonnaise, sour cream, and spices and mix well. Chill in the
¼ teaspoon dried parsley
fridge until ready to serve.
¼ teaspoon dried chives
3 To make the poppers: Arrange the bacon on a cookie sheet ¼ teaspoon onion powder
that has sides and par-bake for 15 minutes. Remove from the oven ⁄ teaspoon dried dill weed
18

and set aside. ⁄ teaspoon garlic powder or

18

granulated garlic
4 Meanwhile, in a medium-size bowl, whip together the cream ⁄ teaspoon finely ground
18
cheese and seasonings using a hand or stand mixer. Add the sea salt
Cheddar cheese. ⁄ teaspoon finely ground
18

black pepper
5 Halve the peppers lengthwise and remove the seeds and
membranes. Fill each half with the cream cheese mixture, wrap FOr pOppErs:
with half a slice of bacon, and secure with a toothpick. 12 slices of nitrate-free
bacon, cut in half
6 Arrange the jalapeño poppers on a broiler tray and bake for crosswise
10 minutes. Then turn the broiler on high and broil for approxi- 8 ounces (225 g) cream
mately 5 minutes until the bacon is crisp. cheese, softened
¼ teaspoon chili powder
7 Remove from the oven and allow to cool before eating. Serve
¼ teaspoon ground cumin
with the ranch dip, if desired.
¼ teaspoon sea salt
⁄ teaspoon garlic powder
18

⁄ teaspoon onion powder

18

⁄ teaspoon dried oregano

18

⁄ teaspoon paprika
18

⁄ teaspoon ground black

18

pepper
1 cup (115 g) shredded
cheddar cheese
12 medium-large jalapeño
notes For extra-spicy poppers, add ¼ teaspoon red pepper flakes peppers (Wear gloves
when handling.)
to the cheese mixture and/or use a pepper Jack cheese in place of
the Cheddar cheese.
yield: 24 Jalapeño poppers
Depending on the size of the jalapeños, you may have extra cheese
mixture left over. Use it as a spread on Everything Crackers
(page 81).

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 FrIed calaMarI
1 cup (120 g) tapioca starch
½ cup (56 g) blanched
almond flour
½ cup (50 g) grated parmesan
cheese, plus shredded for although fried calamari is often eaten as bar food, my
serving
favorite way to enjoy it is atop a caesar salad—try it and
pinch of black pepper
you’ll be hooked, too. Double-dredging the calamari in the
1 pound (454 g) calamari,
cleaned and sliced breading mixture makes it extra crispy, which is the
into approximately ½-inch perfect replacement for croutons. serve calamari with
(1.3 cm)-thick rings
lemon slices and tomato sauce for dipping.
3 egg whites, beaten
Lard or palm oil, for frying
sea salt, to taste
chopped fresh parsley
1 In a medium-size bowl, combine the starch, flour, Parmesan
cheese, and pepper, using a whisk to break up any lumps. Mix well.
yield: 4 servings
2 Dredge the calamari in the dry ingredients, dip into the egg
whites, and dip back into the dry mix.

3 In a Dutch oven or other heavy-bottomed 5-quart (4.7 L) pot,

heat approximately 2 inches (5 cm) of fat to 300°F (150°C). Line a
plate with paper towels.

4 Working in small batches, fry the rings for 1 minute. (They will
be crispy and light in color.) Drain on the paper towel–lined plate
and season lightly with salt.

5 Garnish with the parsley and shredded Parmesan cheese.

notes Fried calamari can be reheated by quickly dipping back

into hot oil for 10 seconds. A double fry is also great if you want an
extra crispy breading.

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 Mozzarella cheese stIcks
½ cup (56 g) blanched
almond flour
½ cup (60 g) tapioca starch
¼ cup (25 g) grated parmesan
there are two secrets to making perfect, grain-free cheese
mozzarella cheese sticks: making sure the layers of ¾ teaspoon garlic powder
breading completely coat the cheese sticks and freezing ¾ teaspoon onion powder

them before frying. it’s a little extra work, but it’s worth it ¾ teaspoon sea salt

when you taste them. serve them with Ranch Dip (page ¾ teaspoon Italian seasoning
¼ teaspoon white pepper
73) or tomato sauce.
12 mozzarella string cheese
sticks (1 ounce, or 28 g
each)
2 large eggs, beaten
1 In a food processor, combine the flour, starch, Parmesan, and Lard or palm oil, for frying
seasonings and process until well combined.

2 Cut each string cheese stick in half, creating 2 shorter sticks.

yield: 24 cheese sticks
Roll each stick in the dry ingredients, then into the eggs, then into
the dry, then back into the eggs, and finally back into the dry
(dry-egg-dry-egg-dry).

3 Make sure each stick is completely coated and the breading is

sealed. Arrange them on a wax paper–lined plate(s) and freeze for
at least 2 hours.

4 In a Dutch oven or other large heavy-bottomed pot, heat

approximately 2 inches (5 cm) of fat to 350°F (180°C). Line a plate
with paper towels. Fry the frozen cheese sticks just until the
cheese starts to leak out, about 2 to 3 minutes.

5 Allow them to drain on a paper towel–lined plate and cool

slightly before eating.

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 southWest QuesadIllas
2 tablespoons (28 ml) melted
cooking fat, divided
1 small onion, sliced
½ of a green bell pepper,
sliced Quesadillas are a great way to use leftover cooked meat
sea salt, to taste or chicken. serve as a snack, an appetizer, or an easy
4 tortillas (page 41) dinner when time is short. serve with sour cream,
8 ounces (225 g) cooked guacamole, and lots of salsa.
steak, cut into ¼-inch
(6 mm)-thick pieces, or
shredded cooked chicken
1 cup (115 g) shredded
cheddar cheese 1 Heat 2 teaspoons (10 ml) of the fat in a 10-inch (25 cm) skillet
Optional toppings: salsa, over medium heat. Add the onion and pepper and cook, stirring,
sour cream, guacamole,
until softened, about 5 to 10 minutes. Season the mixture with salt
and fresh cilantro
and transfer to a bowl.

yield: 4 servings 2 Brush 1 side of each tortilla with the remaining 4 teaspoons
(20 ml) fat. Place 1 tortilla, oil-side down, in the same skillet;
sprinkle with half the steak, half the onion mixture, and ½ cup
(58 g) of the cheese. Place a second tortilla, oil-side up, on top of
the cheese, pressing down with a spatula to seal.

3 Cook the quesadilla until the cheese melts and the tortillas are
browned, about 3 to 4 minutes per side. Remove the quesadilla
from the skillet and cut into wedges. Repeat with the remaining
ingredients for a second quesadilla.

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 eGG rolls
1 pound (455 g) ground pork,
chicken, or turkey
1 small onion, chopped
2 cloves of garlic, pressed
or minced the key to making grain-free egg rolls is wrapper sheets
1 teaspoon grated ginger made of tapioca starch. tapioca sheets (banh trang) can
¼ cup (60 ml) coconut aminos be found at most asian stores. Be sure to verify that there
2 carrots, grated is no rice or wheat in the ingredients list.
4 cups (300 g) shredded
napa cabbage,
approximately
½ of a medium head
sea salt and black pepper, 1 In a large skillet over medium heat, cook the pork, breaking it
to taste up into small pieces. Add the onion, garlic, ginger, and coconut
14 to 16 tapioca sheets aminos and cook for 2 minutes or until the pork is no longer pink.
(banh trang)
Lard or palm oil, for frying 2 Quickly stir in the carrots and cabbage, cooking just until they
Optional: hot sauce or duck are wilted and water has been released, about 3 minutes. Season
sauce, for dipping with the salt and pepper.

yield: 14 to 16 egg rolls 3 Transfer the mixture to a colander set over a bowl to drain off
any excess liquid and place in the fridge to cool.

4 Fill a pie plate, or other shallow container that is large enough to

hold the tapioca sheets, with warm water. Submerge one sheet in
the water for 2 to 3 minutes or until soft.

5 Lay the softened tapioca sheet on a flat work surface. Place

approximately ¼ cup (55 g) of the filling just below the center of
the circle and shape into a log, leaving about 1 inch (2.5 cm) free
along the edges. Fold the bottom up over the filling and roll up
just enough to tuck the end under. Fold each side over toward the
center and continue rolling up (forward) to the far end of the circle.
Place the egg rolls on a plate or tray, being careful that they
do not touch each other.

6 In a Dutch oven or other large-size heavy-bottomed pot, heat

2 to 3 inches (5 to 7.5 cm) of fat to 350°F (180°C). Line a plate with
paper towels.

7 Deep fry the egg rolls for 3 to 5 minutes or until brown. Remove
and drain on the paper towel–lined plate. Serve with hot sauce or
duck sauce, if desired.

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 everythInG crackers
FOr tOppInG:

1 teaspoon sesame seeds

½ teaspoon poppy seeds
¼ teaspoon garlic powder
Making grain-free crackers is quick, easy, and fun. they
¼ teaspoon onion powder
can be made with various toppings: onion, garlic, sesame
seeds, poppy seeds, or everything! FOr crAckErs:

½ cup (56 g) blanched

almond flour
½ cup (60 g) tapioca starch
1 Preheat the oven to 400°F (200°C, or gas mark 6) and line a ½ teaspoon garlic powder
baking sheet with parchment paper. ½ teaspoon onion powder
½ teaspoon sea salt
2 To make the topping: Combine all the topping ingredients in ¼ teaspoon white pepper
a small bowl and set aside.
½ cup (120 ml) water
3 To make the crackers: In a medium-size bowl, combine the
flour, starch, powders, salt, and pepper. Add the water and stir. yield: 4 servings
The mixture will resemble a thin pancake batter.

4 Pour the batter onto the prepared baking sheet and spread thin.

5 Bake for 5 minutes, remove from the oven, and sprinkle with the
topping. Return to the oven and bake for an additional 25 minutes
or until crispy.

6 Remove from the oven and cut or break into desired cracker-size
squares. Transfer the crackers and parchment to a cooling rack.
Store in an airtight container or sealed bag for several weeks.

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 tortIlla chIps
4 tortillas (page 41)
Lard or palm oil, for frying
sea salt

yes, you can have tortilla chips even though you’re eating
yield: 32 tortilla chips
grain-free! serve these with salsa, guacamole, cheese
sauce (page 42), or spinach and artichoke Dip (page 70).

1 Cut each tortilla into 8 wedges and set aside.

2 In a low-sided skillet (preferably cast iron), heat ½ to ¾ inch

(1.3 to 2 cm) of fat over medium-high heat to approximately 350°F
(180°C). Line a plate with paper towels.

3 Fry the tortilla wedges in a single layer, turning so that both

sides are lightly brown, 1 to 2 minutes per side. Remove the crispy
chips from the oil and place on a paper towel–lined plate. Season
with salt.

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 cheese “It” crackers
2 cups (225 g) shredded
cheddar cheese
1
⁄3 cup (37 g) blanched
almond flour
these cheesy crackers are so quick and easy to make, 1
⁄3 cup (40 g) tapioca starch
you’ll almost think you’re eating the store-bought version! 3 tablespoons (42 g) butter,
softened
3 tablespoons (45 ml) water
1 teaspoon coconut sugar
½ teaspoon garlic powder
1 Preheat the oven to 400°F (200°C, or gas mark 6).
½ teaspoon onion powder
2 In a food processor, combine all the ingredients and process ¼ teaspoon baking powder
until a smooth dough is formed. (page 20)
¼ teaspoon sea salt
3 Roll out the dough between 2 pieces of parchment paper into an ¼ teaspoon white pepper
8 x 12-inch (20 by 30 cm) rectangle. Transfer the parchment and 18 ⁄ teaspoon arrowroot starch
dough to a baking sheet and remove the top layer.
pinch of crushed red pepper
4 Use a pizza cuter or knife to score the dough into 1-inch (2.5 cm)
squares (the pieces will not be separated yet). yield: 4 servings
5 Bake for 10 minutes and then remove from the oven and recut
along the same lines as before baking. Return to the oven and bake
for an additional 10 to 15 minutes or until the pieces are crispy.

6 Carefully transfer the crackers on the parchment onto a cooling

rack and allow to cool before breaking on the scored lines into
individual crackers. The crackers can be stored in an airtight
container for several weeks.

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 Beer Batter onIon rInGs
1½ cups (173 g) Breading mix
(page 34), divided
1 large egg, separated
1
⁄3 cup (80 ml) gluten-free
beer or club soda, chilled impress your family with homemade onion rings that
1 tablespoon (14 g) cooking taste just as good as the ones from the local diner, only
fat, melted
these are grain-free. serve with a side of ketchup.
sea salt, to taste
2 large-size Vidalia or other
sweet onions, sliced into
rings
Lard or palm oil, for frying 1 Set aside ½ cup (58 g) of the breading mix for dusting the onion
rings. In a separate large-size bowl, whisk the egg yolk and then
yield: 4 servings add the beer and fat. Slowly add the remaining 1 cup (115 g)
breading mix and mix well. Allow the mixture to stand for 15
minutes.

2 In a Dutch oven or other large-size heavy-bottomed pot, heat

2 to 3 inches (5 to 7.5 cm) of fat to 350°F (180°C). Line a plate with
paper towels.

3 In a small-size bowl with a hand mixer or whisk, stiffly beat the

egg white. Gently fold into the batter.

4 Dust each onion ring with the reserved breading mix and then
dip into the batter. Deep fry the battered rings, several at a time, for
2 to 3 minutes or until golden brown. Drain on the paper towel–
lined plate, season with salt, and serve.

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 creaMed spInach
2 tablespoons (28 g)
cooking fat
1 medium-size onion, finely
chopped
i’ve been making this creamed spinach recipe since 2 cloves of garlic, pressed
or minced
i was in college, when i found out that many versions
One bag (10 ounces, or 280 g)
of creamed spinach sneakily use flour as a thickener in baby spinach or baby kale
the sauce. it tastes like a complicated restaurant dish, pinch of crushed red pepper
but is very easy. sea salt and black pepper,
to taste
1
⁄3 cup (80 ml) heavy cream
¼ cup (25 g) grated parmesan
cheese
1 In a large skillet over medium heat, melt the fat. Add the onion
and garlic and sauté until soft, about 5 minutes. Add the spinach
and toss with tongs, adding a little more fat, if needed. Cook the yield: 4 servings
spinach just until wilted.

2 Season with red pepper, salt, and black pepper. Reduce the heat
to medium-low and add the cream and Parmesan cheese. Stir well.

3 Allow to simmer until slightly reduced and thickened, about

1 to 2 minutes more.

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 Green Bean casserole
½ cup (112 g) cooking fat,
divided
1 small onion, finely chopped
1 pound (455 g) button
mushrooms, cleaned and it’s the dish everyone’s expecting on the holiday table,
chopped
but it’s simple enough to make any day. this version
2 teaspoons sea salt, divided
isn’t made with canned, grain-filled condensed soups or
½ teaspoon ground black
pepper, divided grain-coated crispy canned onions; it’s healthy, real food
1½ pounds (680 g) fresh made from scratch. For a special treat, top with Beer
green beans, trimmed Batter onion Rings (page 84).
and cut into 2-inch (5 cm)
pieces
¼ cup (48 g) potato
starch
2 cups (475 ml) milk
pinch of cayenne pepper
pinch of grated nutmeg
1 cup (100 g) grated
parmesan cheese, divided
¼ cup (30 g) bread crumbs
(page 39)
1 large onion, thinly sliced

yield: 6 to 8 servings

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 1 Preheat the oven to 350°F (180°C, or gas mark 5 Spread half the green bean mixture over the
4). Butter a 9 x 13-inch (23 x 33 cm) baking dish. bottom of the prepared baking dish. Sprinkle on
½ cup (50 g) of the grated Parmesan and spread
2 In a large skillet over medium heat, melt with the remaining green beans. Combine the
2 tablespoons (28 g) of the fat. Add the onion
remaining ½ cup (50 g) Parmesan and the bread
and sauté until it begins to soften, about
crumbs and sprinkle over the casserole. Cover
4 minutes. Add the mushrooms and cook until
with foil.
softened and most of the liquid has evaporated,
about 8 minutes. Season with 1 teaspoon of 6 In a medium skillet over medium-high
the salt and ¼ teaspoon of the pepper. Set aside heat, sauté the sliced onions in the remaining
to cool. 2 tablespoons (28 g) of fat until soft, about 3 to 5
minutes. Set aside until ready to serve.
3 Prepare an ice bath by filling a large bowl
with ice and water; set aside. Bring a large 7 Bake the casserole, covered, until the mixture
saucepan of water to a boil. Add the green beans is bubbly and heated through, about 10 minutes.
and cook until bright green and just tender, Turn the oven to broil, uncover, and broil approxi-
about 3 to 5 minutes. Drain and transfer to the mately 8 inches (20 cm) from the heating element,
ice bath to stop the cooking. When cooled, drain with the oven door slightly ajar, about 30 seconds.
and toss the beans with the mushroom mixture. Sprinkle the reserved fried onions over the top
and serve immediately.
4 Melt ¼ cup (55 g) of the fat in a medium
saucepan over medium-low heat. Add the potato
starch and whisk constantly to break up any
lumps. Pour in the milk and continue whisking
until the mixture has thickened, about
3 minutes. Stir in the cayenne, nutmeg, and
remaining 1 teaspoon salt and ¼ teaspoon
pepper. Remove from the heat and let cool to
room temperature, stirring occasionally. Pour
over the beans and toss to combine.

note The casserole can be made up to 2 days ahead of time and kept in the refrigerator. Baking time
will increase to 30 to 45 minutes to heat through. Be mindful if your casserole dish needs to come to
room temperature before baking to avoid breakage. After the casserole is heated through, broil and top
with the onions as detailed above.

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 FrIed caBBaGe and noodles
½ of recipe for pasta dough
(page 37)
tapioca starch
1 medium head of cabbage a traditional dish of polish and slovak heritage, haluski is
8 ounces (225 g) nitrate-free braised cabbage and egg noodles smothered in butter.
bacon, chopped
Growing up, it was a staple at my grandmother’s dinner
1 medium onion, halved and
sliced table, and today it’s one of my favorite comfort foods.
2 tablespoons (28 g) butter
or ghee
sea salt and black pepper,
to taste
1 Bring a large pot of salted water to a boil.
yield: 4 to 6 servings
2 Divide the pasta dough into 2 equal portions. Using tapioca
starch as needed to avoid sticking, roll out the dough to approxi-
mately ¼ inch (6 mm) thick. Use a pizza cutter or knife to cut
noodles approximately ½ x 2 inches (1.3 x 5 cm).

3 Boil the noodles for 7 minutes, drain, and rinse with cold water.
Set aside.

4 Cut the head of cabbage into quarters and remove the core.
Thinly slice the cabbage quarters (almost shredded).

5 In a large skillet over medium-high heat, cook the bacon until

crisp. Reduce the heat to medium-low, add the onion, and sauté
until soft, about 3 to 4 minutes. Add the cabbage and stir to lightly
sauté for 1 minute. Reduce the heat to low, cover, and cook for
2 to 3 minutes or until the cabbage is very lightly cooked.

6 Add the noodles and butter and turn the heat up to

medium-high. Allow to cook for a few minutes, stirring often
but allowing some pieces to get a little browned. Season with
the salt and pepper.

note If you prefer softer cabbage, extend the cooking time (before
adding the noodles) for up to 10 minutes or until the cabbage is
cooked to your liking.

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 Mac-a-phony and cheese
1 large head of cauliflower,
cut into small florets
1 cup (225 g) cottage cheese
½ cup (120 ml) milk
½ teaspoon dry mustard this is the perfect way to get all the traditional flavors
powder of macaroni and cheese, only full of cauliflower instead
¼ teaspoon white pepper of pasta.
1 teaspoon sea salt
½ teaspoon garlic powder
¼ teaspoon paprika
2 cups (225 g) shredded 1 Preheat the oven to 350°F (180°C, or gas mark 4) and butter a
cheddar cheese
3-quart (2.8 L) casserole dish.
FOr OptIOnAL tOppInGs:
2 Fill a pot with about 1 inch (2.5 cm) of water and bring to a boil
1 cup (115 g) bread crumbs over high heat. Place the cauliflower in a steamer insert and place
(page 39)
over the water. Cover with a lid and steam for about 5 minutes or
1 cup (115 g) shredded
until cooked but still slightly crisp. (You do not want them soft and
cheddar cheese
falling apart, as they will continue to cook when your casserole is

yield: 4 to 6 servings baked). Transfer to a medium bowl.

3 In a blender, combine the cottage cheese, milk, and seasonings,

and blend until smooth. Transfer the blended mixture to a medium
saucepan over low heat and bring to a simmer. Add the Cheddar,
stirring continuously to melt. If the cheese sauce is not completely
smooth, return it to the blender and blend until smooth.

4 Pour the cheese sauce over the cauliflower and toss to coat.
Transfer to the prepared casserole dish. Cover with aluminum foil
and bake for 45 minutes. Remove the foil and top as desired. Bake
for an additional 5 to 10 minutes until hot and bubbly.

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 classIc dressInG/stuFFInG
2 tablespoons (28 g) cooking
fat
1 small onion, chopped
2 stalks of celery, chopped
the terms “stuffing” and “dressing” are often used ¾ cup (175 ml) chicken
interchangeably, but they do have different meanings: broth/stock (page 93)
stuffing is cooked inside the bird; dressing is cooked on 4 cups (200 g) cubed
sliceable sandwich Bread
its own. this recipe is perfect whether baked in the bird (page 38)
or as a casserole. ¾ teaspoon sea salt
1 teaspoon ground sage
¼ teaspoon ground black
pepper
1 Preheat the oven to 350°F (180°C, or gas mark 4). Butter a ¼ teaspoon dried thyme
2-quart (2 L) baking dish. ¼ teaspoon dried marjoram
1 large egg, beaten
2 In a medium saucepan over medium heat, melt the fat. Add the
onion and celery and sauté until softened, about 4 to 5 minutes.
Add the chicken broth and simmer for 2 to 3 minutes. Remove from
yield: 8 servings
the heat and allow to cool.

3 Place the bread cubes in a large mixing bowl and toss with the
salt, sage, pepper, thyme, and marjoram.

4 Stir the egg into the cooled onion-celery mixture and pour over
the bread cubes. Mix well.

5 Transfer to the baking dish and bake for 45 minutes or until

the top is lightly browned.

notes This recipe can be doubled as needed for a larger crowd.

If the stuffing seems too dry, add more broth. You can also use this
as stuffing in-the-bird; this recipe will fill a small (5- to 7-pound, or
2.3 to 3.2 kg) bird.

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 chapter 6:

soups and steWs

s o u p s a R E v E R s at i l E . Whether served as the starter to a meal or as
the main course, soups are fitting for nearly every occasion. similarly, stews
are foolproof and practically make themselves. With just a few ingredients
and a little time, you’ll have a hearty, filling meal with very little effort.

However, soups and stews are notorious for has been replaced with small, foil-wrapped stock
sneakily containing grains and gluten, whether bouillon cubes that simulate the taste of meat
thickened with flour or packed with noodles. and contain none of the nutrients found in real
Thus, it’s best to stick to homemade ones. broth. (Most of the boxed broths sold in grocery
stores are as nutrient deficient as bouillon cubes;
Not only do soups and stews taste yummy, but
however, there are a few new brands that use
they are also the perfect way to incorporate
bones. See Resources for my recommendations.)
nourishing bone broth into your diet. Boiling
animal bones for a long period of time will Perhaps one of bone broth’s greatest nutrients is
release bone marrow and glycine, which can gelatin, which performs a “patch and repair”
boost the immune system and help the body service on a leaky gut. Gut hyperpermeability, or
fend off any invading viruses and bacteria. leaky gut, refers to the condition in which holes
It is also a cheap and delicious way to flood your begin to appear in the intestinal lining, allowing
body with vital nutrients such as collagen, small food particles to pass through and enter the
gelatin, calcium, phosphorus, and magnesium bloodstream. As noted in chapter 1, the body will
that will help your body detox and start repairing then begin to attack these food particles, and
damaged tissue. over time, this condition can lead to an autoim-
mune disease. Leaky gut is becoming more
Bone broth is a powerhouse of vitamins and
common and is often a symptom of irritable
nutrients that can heal and nourish the body
bowel syndrome and Crohn’s disease. Many
from the inside. Drinking a mug of bone broth
people attribute this rise to lifestyle factors such
every day has been shown to help the body
as increased stress, consumption of refined
repair inflammation, heal a leaky gut, lessen joint
grains and sugars, and long-term use of oral
pain, reverse immune disorders, and kill candida.
contraceptives. Other research suggests that it
Known as the magic elixir, bone broth was a
could be due to bacterial or yeast overgrowth
common dish just a few decades ago and was
such as candida, which causes inflammation in
used to add flavor to soups and sauces. Now it
the intestinal lining.

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 To make your own healing bone broth, you can bones. You can use the broth as an ingredient in
use the bones of high quality chicken, beef, lamb, recipes such as Hearty Beef Stew (page 103),
venison, pork, or fish. It is vital that you use the Home-Style Chicken Noodle Soup (page 107), or
bones from organic, free-range animals that are Italian Wedding Soup (page 109), or have a daily
fed 100 percent grass (or their natural diet cup of broth as a part of your health-building
equivalent) because you will be consuming the routine, just like me!
nutrients and minerals contained within these

BasIc Bone Broth

yield: about 12 cups (2.8 l) 1 Place the bones in a slow cooker and
cover with the water and vinegar. Cook on
2 pounds (900 g) bones (beef, chicken, low for 36 to 48 hours. The longer the broth
pork, or venison)
cooks, the more nutrients it will have. Ideally,
1 gallon (3.8 L) water
the bones should be easily broken.
2 tablespoons (30 ml) raw apple cider
vinegar (helps extract nutrients from 2 When done, strain and season with salt.
the bones)
The broth will keep in the refrigerator for 7 to
sea salt, to taste
10 days. After refrigeration, the fat will rise to
Optional additions: vegetables such as the top where it can be easily removed. The
carrots, onions, and celery; and herbs
and spices such as garlic, ginger, broth can also be frozen for up to 6 months.
peppercorns, and fresh parsley stems

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 creaM oF BroccolI soup
1 large head of broccoli
¼ cup (55 g) cooking fat,
divided
1 medium onion, chopped
1 rib of celery, chopped cream of broccoli soup is best when it is homemade. on a
1 clove of garlic, pressed or chilly fall evening, you can be eating a filling dinner in
minced less than an hour, from start to finish.
4 cups (950 ml) chicken
broth/stock (page 93)
1 teaspoon dry mustard
powder
½ teaspoon sea salt 1 Separate the broccoli florets from the stems. Divide the florets
¼ teaspoon white pepper
into bite-size pieces and set aside for later in this recipe (approxi-
mately 3 cups [213 g]). Discard the tough, pithy bottom stem.
2 tablespoons (21 g)
arrowroot or (24 g) potato Coarsely chop the remaining stems (1 to 2 cups [71 to 142 g]).
starch
2 carrots, peeled and diced
2 In a large pot or Dutch oven over medium heat, heat
2 tablespoons (28 g) of the fat. Sauté the broccoli stems, onion,
4 cups (950 ml) half-and-half
(or 2 cups [475 ml] milk celery, and garlic until softened, about 3 to 4 minutes.
and 2 cups [475 ml] heavy
cream) 3 Add the broth, mustard powder, salt, and pepper. Stir
Optional: shredded cheddar to incorporate.
cheese
4 Carefully transfer the cooked mixture to the blender along with
yield: 8 cups (1.9 l) the arrowroot starch and puree until completely smooth. Set aside.

5 To the pot, add the remaining 2 tablespoons (28 g) fat and heat
over medium heat. Add the reserved broccoli florets and carrots
and sauté for 2 to 3 minutes or until slightly softened.

6 Add the pureed mixture to the broccoli and carrots, bring to a

simmer, and then reduce the heat to low, cover, and cook for 5
minutes to lightly cook the broccoli and carrots.

note For a thicker soup, puree 7 Remove the lid and add the half-and-half. Keep the heat on low
1 cup (235 ml) of the and cook for an additional 5 minutes or until the carrots are soft.
soup with an additional 1 to Season with additional salt and pepper to taste.
2 tablespoons (11 to 21 g)
arrowroot starch. Mix it back 8 Serve bowls of creamy broccoli soup topped with shredded
in to the soup pot until well Cheddar cheese, if desired.
combined and heated through.

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 creaM oF MushrooM soup
¼ cup (55 g) cooking fat
1 pound (455 g) white button
mushrooms, sliced
Juice of 1 lemon wedge
Rich cream of mushroom soup beats the canned variety 1 teaspoon sea salt
any day. Garnish the bowls with chopped fresh chives 1 small onion, chopped
and thyme, if desired. 2 cloves of garlic, pressed
or minced
4 cups (950 ml) beef or
chicken broth/stock
(page 93)
1 In a 4-quart (3.8 L) pot, melt the fat over medium heat and then ¼ teaspoon white pepper
sauté the mushrooms with the lemon juice and salt for 5 minutes.
1 sprig of fresh thyme
Add the onion and garlic and continue cooking until the onion is
1 pound (455 g) Yukon gold
translucent, about 2 to 3 minutes. potatoes, peeled and cut
into ½-inch (1.3 cm) cubes
2 Add the broth, pepper, thyme, and potatoes. Bring to a boil, (about 3 cups [330 g])
then lower the heat to medium-low, cover, and simmer for 4 cups (950 ml) milk
15 minutes or until the potatoes are soft and cooked through.

3 When the potatoes are cooked, remove the thyme and carefully
yield: 8 cups (1.9 l)
puree approximately half of the soup in a blender until smooth. Add
the pureed soup back into the pot and add the milk. Gently simmer
until heated through. Season with additional salt.

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 hunGarIan Goulash
1½ to 2 pounds (680 to 900 g)
pork roast (untrimmed
with bone)
2 tablespoons (24 g) potato
starch Hungarian goulash is a perfect example of how simple
1 tablespoon (7 g) paprika
ingredients can yield incredible flavor. i first had Hungar-
1 teaspoon sea salt
ian goulash at my husband’s grandmother’s house, and i
1 teaspoon garlic powder
made sure to learn it from her. i’ve adapted nan Ryczek’s
1 teaspoon onion powder
recipe to be grain-free so we can all enjoy its flavorful
½ teaspoon ground black
pepper simplicity. For a little spice, substitute Hungarian wax
¼ cup (55 g) cooking fat pepper for the green bell pepper.
2 cloves of garlic, pressed or
minced
1 rib of celery, chopped
1 small onion, chopped 1 Preheat the oven to 350°F (180°C, or gas mark 4).
1 red, yellow, or orange bell
pepper, cored, seeded, and 2 Cut the pork roast into cubes, cutting around the bone. In a
chopped large-size bowl, toss the cubes of pork and bones with the potato
½ of a green bell pepper, starch, paprika, sea salt, garlic powder, onion powder, and black
cored, seeded, and pepper. (Include the bones in the goulash, as they provide flavor
chopped
and healthy gelatin; you will remove them prior to serving.)
2 carrots, peeled and
chopped 3 In a 4-quart (3.8 L) ovenproof pot with lid or a Dutch oven over
4 cups (720 g) canned medium heat, melt the fat. Brown the seasoned pork cubes and
chopped or diced tomatoes
bones, about 3 to 5 minutes. Add the garlic, celery, onion, peppers,
in juice
and carrots and sauté for about 5 minutes. Add the tomatoes and
1 bay leaf
bay leaf, cover, transfer to the oven, and bake for 2 hours.
1 pound (455 g) russet
potatoes, peeled and
4 Remove the goulash from the oven, add the cubed potatoes, and
cubed into bite-size pieces
(about 3 cups [330 g]) bake for an additional hour (total baking time is 3 hours). Remove
the bay leaf and bones. Serve bowls of goulash with a generous
sour cream, for serving
dollop of sour cream.
yield: 12 cups (2.8 l)

notes Goulash can be started the day before, refrigerated, and

then baked as directed. Or cook it in a slow cooker on low
for 6 to 8 hours instead of baking, adding the potatoes 1 hour
before serving.

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 potato soup WIth Bacon
1 pound (455 g) nitrate-free
bacon, chopped
1 medium onion, chopped

and scallIons 2 ribs of celery, chopped

1 carrot, chopped
1 clove of garlic, pressed
this classic potato soup is thick, creamy, and delicious, or minced
2 pounds (900 g) red-skinned
made healthier without any flour as a thickener and with
potatoes, peeled and cut
nourishing homemade bone broth. into ½-inch (1.3 cm) cubes
(about 6 cups [660 g])
4 cups (950 ml) chicken
broth/stock (page 93)
1 tablespoon (15 g) sea salt
1 In a 3-quart (2.8 L) pot over medium-high heat, sauté the bacon
¼ teaspoon white pepper
until crisp. Drain the bacon on a paper towel–lined plate; crumble
2 cups (475 ml) half-and-half
and reserve. Pour off all but 2 tablespoons (28 ml) of the drippings
(or 1 cup [235 ml] heavy
and return the pot with the drippings to the heat. cream and 1 cup [235 ml]
whole milk)
2 Cook the onion, celery, carrot, and garlic in the drippings, 4 ounces (115 g) cream
stirring often, for about 5 minutes. Add the potatoes, stock, cheese, softened
salt, and pepper. Bring to a boil, reduce the heat to medium-low, 1 bunch of scallions, green
cover, and simmer for 15 minutes or until the potatoes are soft and tops sliced
cooked through.
yield: 8 cups (1.9 l)
3 Ladle approximately one-third of the cooked soup into a
blender, and blend until smooth. Add it back to the pot along with
the half-and-half, cream cheese, and half of the reserved bacon.
Simmer, stirring, until the cream cheese melts. Season with
additional sea salt and pepper.

4 Garnish individual bowls of soup with the remaining bacon

and the sliced scallions.

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 French onIon soup
2 tablespoons (28 g) cooking
fat
3 large onions, sliced (any
combination of yellow,
white, and/or red) i’ve always loved a bowl of French onion soup when we
4 cloves of garlic, pressed
go out to dinner. But even if i leave off the bread topper,
or minced
½ cup (120 ml) dry
the soup itself is still thickened with flour. it’s danger-
white wine ously deceiving for anyone avoiding grains. this recipe
2 tablespoons (28 ml) uses toasted sliceable sandwich Bread (page 38) to make
dry sherry
it a grain-free delight at home.
2 tablespoons (21 g)
arrowroot starch
2 cups (475 ml) chicken
broth/stock (page 93)
2 cups (475 ml) beef broth/ 1 In a large Dutch oven or heavy-bottomed pot with a lid, melt
stock (page 93) the fat over medium-low heat. Add the onions and garlic, cover,
1 sprig of fresh thyme and sweat for 10 minutes. Remove the lid and continue cooking
sea salt, to taste the onions, stirring occasionally, until deeply caramelized, about
Ground black pepper, 40 minutes.
to taste
4 slices of sliceable 2 Add the wine and sherry, scraping up any browned bits from
sandwich Bread (page 38), the bottom of the pan. Increase the heat to high and cook, stirring
toasted constantly, until the liquid evaporates. Reduce the heat to low, stir
4 slices of provolone or in the arrowroot starch, and cook for 1 minute.
swiss cheese
3 Add the chicken broth, beef broth, thyme, salt, and pepper.
yield: 4 servings Bring to a boil, reduce the heat to medium-low, and simmer for
10 minutes. Remove the thyme.

4 Turn the oven to broil. Fill individual ovenproof bowls with the
soup and top each with a toasted bread slice and a slice of cheese.
Set the bowls on a baking sheet and broil for 1 to 2 minutes or until
the cheese is melted and bubbling.

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 hearty BeeF steW
1 tablespoon (12 g) potato
starch
1 teaspoon sea salt, plus
more to taste
Here’s a good old-fashioned stew with rich beef gravy ½ teaspoon ground black
pepper, plus more to taste
that lets the flavor of the potatoes and carrots come
1 pound (455 g) beef stew
through. this is the perfect hearty dish for a blustery meat chunks
winter day. 2 tablespoons (28 g) cooking
fat
1 medium onion, chopped
2 ribs of celery, chopped
1 Preheat the oven to 350°F (180°C, or gas mark 4). 2 cloves of garlic, pressed
or minced
2 In a zip-top plastic bag, combine the potato starch, sea salt, and 2 tablespoons (32 g) tomato
black pepper. Add the meat chunks, seal the bag, and toss to coat. paste
2 carrots, chopped
3 In a Dutch oven or other large ovenproof pot over medium-high
8 ounces (225 g) white button
heat, melt the fat and then brown the meat chunks. Add the onion,
mushrooms, halved or
celery, and garlic and cook until softened, about 3 to 5 minutes. quartered
8 ounces (225 g) Yukon gold
4 Stir in the tomato paste, carrots, mushrooms, potatoes, broth, potatoes, peeled and cut
and bay leaf. Bring to a simmer; season with salt and pepper. into ½-inch (1.3 cm) cubes
(1½ cups [165 g])
5 Cover, transfer to the oven, and bake for 3 hours, or until the 4 cups (950 ml) beef broth/
meat is very tender. Remove the bay leaf before serving. stock (page 93)
1 bay leaf

yield: 8 cups (1.9 l)

notes Beef stew can be started the day before, refrigerated, and
then baked as directed. It can also be cooked in a slow cooker on
low for 6 to 8 hours instead of baked.

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 claM choWder
4 cups (955 ml) chicken
broth/stock (page 93)
1 pound (455 g) russet
potatoes, peeled and cut
into ½-inch (1.3 cm) cubes this clam chowder recipe is easy to make and tastes even
(3 cups [330 g])
better the next day. For an extra hearty chowder, double
sea salt, to taste
4 ounces (115 g) nitrate-free
the clams and garnish with fresh, steamed clams.
bacon, chopped
1 rib of celery, chopped
1 medium onion, chopped
½ of a carrot, peeled 1 In a Dutch oven or large heavy-bottomed pot, bring the broth to
and chopped a boil. Reduce the heat to medium, add the potatoes and a large
¼ cup (48 g) potato starch pinch of salt, and simmer for about 10 minutes or until the potatoes
1 bottle (8 ounces, or 235 ml) are tender but not yet completely cooked.
clam juice
2 bay leaves 2 Drain the potatoes, reserving the cooking liquid. Set both aside.
1 sprig of fresh thyme
3 Return the pot to medium heat and cook the bacon pieces
½ teaspoon white pepper
until crisp. Add the celery, onion, and carrot. Sauté for 5 minutes
1 can (6.5 ounces, or 185 g) or until softened.
minced clams, drained
and rinsed
4 Add the potato starch, stirring well to coat the vegetables. Add
1 can (6.5 ounces, or 185 g) the reserved potato cooking liquid, clam juice, bay leaves, thyme,
chopped clams, drained
and rinsed and pepper. Simmer for 5 minutes or until thick.
1 can (12 ounces, or
5 Add the reserved potatoes, clams, and half-and-half. Season
340 g) whole baby clams,
drained and rinsed with salt, pepper, and a few drops of Tabasco. Return the soup to
a simmer (do not boil) for about 3 minutes until heated through.
2 cups (475 ml) half-and-half
(or 1 cup [235 ml] milk Remove the fresh thyme sprig and bay leaves before serving.
and 1 cup [235 ml] heavy
cream)
hot sauce, to taste (such as
tabasco)

yield: 8 cups (1.9 l)

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 hoMe-style chIcken noodle
1 recipe for pasta dough
(page 37)

soup
tapioca starch
2 tablespoons (28 g)
cooking fat
1 pound (455 g) boneless,
skinless chicken breast
there is nothing quite like enjoying a bowl of home-style and/or thighs, cut into
chicken noodle soup. With lots of homemade noodles, it bite-size pieces
will have everyone asking for seconds. 2 carrots, chopped
1 small onion, chopped
1 rib of celery, sliced
1 clove of garlic, pressed or
minced
1 Bring a large pot of salted water to a boil.
8 cups (1.9 L) chicken broth/
2 Divide the pasta dough into 4 equal portions. Using additional stock (page 93)
tapioca starch as needed to avoid sticking, roll out the dough to sea salt and black pepper,
to taste
approximately ¼ inch (6 mm) thick. Use a pizza cutter or knife to
cut noodles approximately ½ x 2 inches (1.3 x 5 cm).
yield: 10 cups (2.4 l)
3 Boil the noodles for 7 minutes, drain, and rinse with cold water.
Set aside.

4 In a large pot over medium heat, melt the fat. Sauté the chicken
pieces, carrots, onion, celery, and garlic until the chicken is
browned and the vegetables are soft, about 5 minutes. Add the
chicken broth and simmer until the chicken is cooked through,
about 10 minutes. Reduce the heat to low, add the cooked noodles,
and simmer for a few minutes to heat through. Season with salt
and pepper.

note Two cups (280 g) of cooked shredded chicken (leftovers or

from making bone broth, page 93) can be used in place of the raw
chicken pieces. Add the cooked chicken with the noodles instead
of with the vegetables and heat through.

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 craB BIsQue
2 tablespoons (28 g)
cooking fat
1 small onion, finely chopped
1 clove of garlic, pressed
or minced it’s almost surprising that such a rich and delicious
2 tablespoons (24 g) potato crab bisque can be made in less than 30 minutes, and
starch
it isn’t thickened with grains! it can also be made with
2 cups (475 ml) chicken
broth/stock (page 93) a combination of crab, shrimp, and lobster to make a
3 tablespoons (48 g) tomato seafood bisque, if desired.
paste
2 tablespoons (28 ml)
Worcestershire sauce
¼ teaspoon seafood 1 In a large pot over medium heat, melt the fat. Sauté the onion
seasoning (such as
and garlic until soft, about 2 to 4 minutes. Sprinkle the potato
Old Bay)
starch over the vegetables and whisk in the broth until combined
pinch of cayenne pepper
with no lumps.
2 cups (475 ml) heavy cream
1 pound (455 g) lump 2 Add the tomato paste, Worcestershire sauce, seafood season-
crabmeat, canned or fresh ing, and cayenne pepper and stir to combine. Reduce the heat
sea salt and white pepper, to low and add the cream. Gently add in the crabmeat, being
to taste
careful not to completely break up the chunks of meat. Simmer for
5 minutes or until heated through. Season with the salt and pepper.
yield: 8 cups (1.9 l)

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 ItalIan WeddInG soup
2 tablespoons (28 g)
cooking fat
2 carrots, chopped
1 small onion, chopped
luckily you don’t have to be italian to love this easy-to- 1 rib of celery, sliced
make soup! Homemade mini meatballs simmered in 1 clove of garlic, pressed
homemade broth with strings of cooked egg and fresh or minced

cooked greens results in a comforting soup that really hits 8 cups (1.9 L) chicken broth/
stock (page 93)
the spot.
½ of a recipe for uncooked
meatball mixture (page
135)
4 cups coarsely chopped
(200 g) fresh escarole,
1 In a large pot over medium heat, melt the fat. Sauté the carrots, (120 g) spinach, or (268 g)
onion, celery, and garlic until softened, about 5 minutes. Add the kale
chicken broth and bring to a simmer. 2 large eggs
1
⁄3 cup (33 g) grated parmesan
2 Meanwhile, roll teaspoon-size portions of the meatball mixture
or romano cheese
into balls and drop into the soup. Reduce the heat to low, cover, and
cook for 20 minutes or until the meatballs are cooked through.
yield: 10 cups (2.4 l)
3 Once the meatballs are cooked through, add the chopped
greens and cook for an additional 2 minutes or until wilted.

4 Just before serving, bring the soup to a gentle simmer. In a

small bowl, beat together the eggs and Parmesan cheese. While
stirring the soup constantly, slowly pour in the egg mixture. The
residual heat will cook the ribbons of egg throughout the soup.

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 chapter 7:

MaIn Meals
M a i n D i s H E s make up the largest part of a food budget and they are,
potentially, where the most adjustment is needed when going grain-free,
both in what to cook and in how to cook it. My best tip to ease the transition
and stay the course is to create a weekly meal plan with a shopping list that
utilizes what you already have on hand that needs to be eaten, considers
what is the best value (seasonal, fresh, on sale, etc.), and taps in to what you
are craving. For example, using up ground beef and cabbage you already
have in cabbage Rolls in tomato sauce (page 119) on Monday and satisfying
your craving for new york–style pizza (page 152) on tuesday is a surefire
way to help keep you on track.

But aside from a mere shopping list, a meal plan chicken salads, Creamed Chicken and Biscuits
can be a valuable tool for remaining grain-free. (page 123), Southwest Quesadillas (page 78), or
Here’s why: Fajitas (page 141) for lunches and dinners. Then I
put the bones back into the slow cooker to make
It saves money. Creating a meal plan helps you
bone broth (page 93). One chicken will feed us for
stick to a budget. When you plan out your meals
several meals plus make a few quarts (L) of
and make a weekly shopping list, you are more
nutrient-dense broth.
likely to buy only what is needed, and you will
make fewer trips to the grocery store. You can It reduces stress. There is nothing worse than
also make the most of fresh, seasonal produce, leaving work and stressing on the drive home
which always costs less. about what you are going to cook for dinner.
Having a meal plan means that you know exactly
I most often plan one meal one night and use part
what you need to do when you get home, taking
of it for several other meals over the next few
the stress out of getting dinner on the table.
days. Most Mondays I roast a whole chicken in
Knowing that everything you need to make a
my slow cooker and then serve it with green
30-minute dinner is waiting at home in the fridge
beans and mashed potatoes and gravy (page
will set your mind at ease!
120). I pick the meat off the bones to use for

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 It saves time. Spending just half an hour each Most often, when people “cheat” on their grain-
week planning meals and organizing my free diet, it’s when they are not prepared and are
shopping list saves the time I would spend each craving foods from their past. Having grain-free
day wondering what to cook for dinner. It might recipes for your favorite foods as part of your
not be this quick when you first plan your meals, regular diet will prevent you from sabotaging
but once you get into a routine, it will take you no your health with a trip to the drive-through.
time at all.
It produces less waste. According to the
Meal planning also allows you to cook in bulk to Environmental Protection Agency, food leftovers
make extra for another day. I find it’s not much are the single largest component of the waste
more work to double or triple a recipe because stream by weight in the United States. Many
I’ve already got my ingredients out and made a people cook enough food that there are frequently
mess in the kitchen. In the summer when our leftovers, but the food often just sits in the fridge
garden is overflowing with tomatoes and green and goes bad instead of being eaten. Planning
peppers, I’ll make several batches of Stuffed your meals makes it easy to create meals that
Peppers (page 112) and package them in either make just enough or provide leftovers for
meal-size containers for the freezer. lunch or even freezer meals. For example, making
Turkey Pot Pies (page 114) with your leftover
It creates healthier meals. When you have
Thanksgiving turkey and putting them in the
a meal plan, you can plan to serve your family
freezer for later is a great way to use up leftovers
healthy meals that are nutritious, rather than just
that most people get tired of eating and tend to
throwing something together at the last minute
waste. Come February, you’ll be excited to have
without taking into account the nutrients that
those pies and leftover turkey to eat!
your family is getting from the meal. You can
prep on the weekends or the night before to
make it easier.

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 stuFFed peppers
4 to 8 green or colored bell
peppers (4 extra-large or
8 small peppers)
2 tablespoons (28 g)
cooking fat When i went to college, the first meal i remember making
1 small onion, chopped
was my mom’s stuffed peppers. all my sisters in the
1 clove of garlic, minced
or pressed
sorority house were drawn to the kitchen by the delicious
½ of a carrot, grated smell. i make them the same way today, only using
2 tablespoons (32 g) tomato cauliflower Rice (page 35) in place of white rice. Because
paste these are made with a pound (455 g) of ground beef, they
1 cup (100 g) raw cauliflower will serve four adults each with a 4-ounce (115 g) serving.
rice (page 35)
the recipe can made using four extra-large peppers (one
1 pound (455 g) ground beef
per serving) or eight small peppers (two per serving),
1 teaspoon dried parsley or
1 tablespoon (4 g) fresh, based on what size peppers you have available.
chopped
1 teaspoon sea salt
½ teaspoon ground black
pepper
½ cup (50 g) grated parmesan
cheese, divided
4 cups (980 g) tomato sauce
or tomato soup

yield: 4 servings

Make It a Meal
Serve the peppers with tossed
salad and mashed potatoes or
sweet potatoes.

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 1 Preheat the oven to 350°F (180°C, or gas 4 In a large bowl, combine the beef with the
mark 4). parsley, salt, pepper, ¼ cup (25 g) of the Parmesan
cheese, and the vegetable mixture. Divide the
2 Slice off the tops of the peppers about ½ inch mixture among the bell pepper shells and then
(1.3 cm) down from the stems, reserving the tops
pour the tomato sauce over the stuffed peppers.
for another use, if desired. Remove and discard
the seeds and cores. If any of the peppers 5 Cover with foil and bake until the peppers
won’t stand upright, slice a little off the bottom, are tender and the filling is hot, about 1 hour.
making sure not to cut into the cavity. Arrange Sprinkle with the remaining ¼ cup (25 g) cheese
the peppers in a Dutch oven or an ovenproof and bake until the cheese is melted, about
casserole dish. 1 minute more. Remove from the oven and let
the peppers rest for 5 minutes prior to serving.
3 Melt the cooking fat in a medium skillet over
medium heat. Add the onion and garlic. Cook,
stirring occasionally, until they begin to soften,
about 5 minutes. Add the carrot, tomato paste,
and cauliflower rice, tossing to coat. Cook for
1 minute. Remove the vegetable mixture from
the heat and allow to cool slightly.

notes Raw stuffed peppers can be prepared up to 2 days ahead and stored in the refrigerator. Raw or
cooked, they can also be frozen for up to 6 months. In the summer months when peppers are plentiful,
make up several batches, package in meal-size portions, and freeze. Thaw frozen stuffed peppers in the
refrigerator overnight prior to baking.

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 turkey pot pIe
¼ cup (55 g) cooking fat
1 small onion, chopped
1 rib of celery, chopped
1 clove of garlic, pressed
or minced When we first got married, my husband loved those
2 tablespoons (24 g) potato individual frozen pot pies. i learned to make them from
starch scratch and made them for years. i still make them
4 cups (950 ml) chicken regularly, only now without grain.
broth/stock (page 93)
2 cups (approximately
240 g total) fresh or frozen
vegetables (carrots, green
beans, peas, lima beans, 1 Preheat the oven to 350°F (180°C, or gas mark 4).
etc.), diced if necessary
2 cups (280 g) shredded 2 In a 2-quart (2 L) saucepan over medium heat, melt the fat.
cooked turkey or chicken Sauté the onion, celery, and garlic for about 5 minutes or until
¼ cup (60 ml) heavy cream soft. Sprinkle the potato starch over the veggies and mix well.
sea salt and black pepper, Slowly pour in the chicken stock, whisking until smooth, with
to taste no starch clumps.
1 recipe for pie crust
(page 33) 3 Add the vegetables. Raise the heat and bring to a boil. Reduce
the heat to medium-low and simmer until the veggies are cooked
yield: one 9-inch (23 cm) pot pie and the broth has thickened, about 3 to 4 minutes. Add the turkey
or four 6-inch (15 cm) and cream and season with the salt and pepper. Remove from the
individual pot pies heat and allow to cool slightly.

4 Roll out the pie dough and lay the bottom crust in a 9-inch
(23 cm) pie plate.

5 Pour the filling into the pie crust. Roll out the top crust and then
cover the pie. Press, using your fingers or the tines of a fork, to seal
notes This recipe can be the edges, and cut away any excess dough. Make several small slits
made into 4 individual (6-inch, in the top to allow steam to escape.
or 15 cm) pot pies. Assembled
6 Place the pie on a baking sheet (to catch any drips) and bake for
and unbaked pot pies can be
35 to 45 minutes or until the pastry is golden brown and the filling
covered with plastic wrap and
is bubbly. Cool for 10 minutes before serving.
frozen. Bake frozen pot pies,
minus the plastic, for 1 hour at
400°F (200°C, or gas mark 6) or
until cooked through and the
filling is bubbly.

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 sloppy Joe Baked potatoes
1 pound (455 g) ground beef
1 small onion, chopped
½ of a green bell pepper,
chopped
a sloppy Joe sandwich is an american classic made of 2 cloves of garlic, pressed
ground beef in a seasoned tomato sauce served on a or minced
hamburger bun, originating in the early 1900s. For a ½ cup (120 g) ketchup

healthier version, i’ve eliminated the bun and made our 1 tablespoon (20 g) honey

sloppy Joe sauce from scratch (which eliminates any 2 teaspoons chili powder
1 teaspoon dry mustard
grain-containing thickeners commonly found in processed
powder
sauces) and served it on a baked potato for a delicious 1 teaspoon Worcestershire
twist the whole family will enjoy. of course, you can make sauce
a sloppy Joe sandwich using my sliceable sandwich pinch of crushed red
pepper flakes
Bread (page 38), if you prefer.
sea salt and black pepper,
to taste
4 russet potatoes, baked

1 In a large skillet over medium heat, cook the beef, onion, green yield: 4 servings
pepper, and garlic for 3 to 4 minutes, until soft. Reduce the heat to
low and add the ketchup, honey, chili powder, mustard, Worcester-
shire sauce, and red pepper.

2 Simmer for about 5 minutes for the flavors to combine, season-

ing with salt and pepper. Split open the baked potatoes. Divide the
Sloppy Joe mixture evenly among the potatoes, scooping it on top
of each.

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 classIc MeatloaF
½ cup (120 g) ketchup
½ cup (96 g) coconut sugar
½ cup (120 ml) apple cider
vinegar
Everyone needs a classic meatloaf recipe in his or her 1 large carrot, peeled
meal rotation. this moist and delicious version uses and grated
mushrooms in place of bread to give it a soft texture. 1 large onion, chopped

But don’t worry if mushrooms aren’t your favorite: i’ve 2 cloves of garlic, pressed
or minced
tricked many mushroom haters with this meatloaf.
1 pound (455 g) white button
mushrooms
¼ cup (16 g) chopped fresh
parsley

1 Preheat the oven to 350°F (180°C, or gas mark 4). 2 tablespoons (28 g)
cooking fat
2 In a small saucepan over medium heat, combine the ketchup, 1 teaspoon sea salt
sugar, and vinegar. Simmer for 10 minutes, stirring occasionally. ½ teaspoon ground
black pepper
3 Meanwhile, in a food processor, combine the carrot, onion, 1½ pounds (680 g) ground
garlic, mushrooms, and parsley and pulse to chop finely. pork
1 pound (455 g) ground beef
4 In a large skillet over medium heat, melt the fat. Sauté the
¼ cup (28 g) blanched
vegetable mixture until cooked through, about 3 to 4 minutes.
almond flour
Season with the salt and pepper, add 3 tablespoons (45 g) of the
ketchup mixture, and allow to cool.
yield: 8 to 10 servings
5 In a large-size bowl, combine the pork, beef, cooled veggie
mixture, and almond flour. Mix well. Press the meatloaf mixture
into a 4½ x 8½-inch (11.4 x 21.6 cm) loaf pan, and spread the
remaining ketchup mixture on top.

6 Bake for 90 minutes. Allow the cooked meatloaf to rest for at

least 30 minutes prior to removing from the pan and slicing.

Make It a Meal
Serve with mashed potatoes and steamed asparagus.

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 caBBaGe rolls In toMato sauce
stuffed cabbage, also known as haluski or halupki, was a family favorite for both
my husband and me. our grandmothers made them regularly, and i’ve come up
with my own version that is a perfect combination of our two families’ recipes,
made without grain.

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 1 Preheat the oven to 350°F (180°C, or gas mark 4). 1 medium head of cabbage
1 pound (455 g) ground beef
2 Fill a large pot about halfway with water and bring to a boil.
1½ cups (150 g) raw
Submerge the whole head of cabbage into the water and boil until it cauliflower rice
is al dente and the outer leaves can be peeled off without breaking, (page 35)
about 10 to 15 minutes. Set aside to cool. 1
⁄3 cup (21 g) chopped fresh
parsley
3 In a large bowl, combine the beef, cauliflower rice, parsley, 1 teaspoon onion powder
onion powder, salt, garlic powder, and pepper. Use your hands to
1 teaspoon sea salt
mix well.
½ teaspoon garlic powder
4 Gently peel the outer 8 leaves off the head of cabbage and ¼ teaspoon ground black
reserve for the cabbage rolls. With a sharp knife, shave off any thick pepper

veins from the outside of the reserved cabbage leaves. Quarter the 4 cups (720 g) canned
chopped or diced tomatoes
head of cabbage, cut out the core from each quarter, and place in a in juice
Dutch oven or 2-quart (2 L) casserole dish.

5 Lay a cabbage leaf out in front of you so that where it was yield: 4 servings
connected at the core is toward you and curling up. Place
one-eighth of the meat mixture about 2 inches (5 cm) from the
edge closest to you and shape the meat into a 3-inch (7.5 cm)-wide
log. Fold the 2 inches (5 cm) closest to you over the top of the meat
and roll it so that the edge is underneath the meat. Next, fold the
left and right sides of the leaf over the meat (you can trim the sides
if there are more than 2 to 3 inches [5 to 7.5 cm] of cabbage). Roll
the meat forward, toward the farthest edge.

6 Place the cabbage rolls, seam-side down, in the Dutch oven

with the cabbage quarters. Pour the tomatoes and juice over the
top and sprinkle with additional salt and pepper. Cover and bake
for 2 hours or until the rolls are so tender you don’t need a knife to
cut them.

Make It a Meal
Serve with mashed potatoes.

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 salIsBury steak WIth
FOr stEAk:

2 tablespoons (28 g) cooking

MushrooM Gravy
fat
8 ounces (225 g) white button
mushrooms, chopped
1 medium onion, chopped
2 cloves of garlic, pressed Growing up, my mom’s salisbury steak with mushroom
or minced
gravy was my favorite meal. she always served it with
1 teaspoon sea salt
buttered broccoli and mashed potatoes.
½ teaspoon ground black
pepper
1 pound (455 g) ground beef
1 large egg
1 tablespoon (7 g) coconut 1 To make the steak: In a large, straight-sided skillet with a lid,
flour over medium heat, melt the fat. Sauté the mushrooms, onion, garlic,
1 teaspoon dried parsley or sea salt, and pepper until the mushrooms have released their liquid
1 tablespoon (4 g) chopped and it has evaporated (to a nearly dry skillet), about 5 to 7 minutes.
fresh parsley Transfer to a food processor and puree.

FOr GrAVY:
2 In a large bowl, combine the pureed vegetable mixture with the
2 tablespoons (28 g) cooking beef, egg, flour, and parsley, using your hands to mix well. Divide
fat into 8 equal portions and form into patties about 1 inch (2.5 cm)
8 ounces (225 g) white button thick. Return them to the same skillet the vegetables were cooked
mushrooms, sliced
in and cook over medium heat for about 15 minutes or until cooked
Juice of 1 lemon wedge
through. (If your ground beef is very lean, you may need to add a
½ teaspoon garlic powder little additional fat to prevent sticking.) Removed the cooked patties
pinch of sea salt from the skillet and set aside.
¼ cup (48 g) potato starch
3 cups (700 ml) beef broth/ 3 To make the gravy: Return the skillet to medium heat and add
stock (page 93) the fat. Sauté the mushrooms, lemon juice, garlic powder, and salt
until the mushrooms and vegetables are cooked and soft, about
yield: 4 servings 5 minutes. Add the starch and mix well to coat. Add the beef broth
and whisk until smooth, with no clumps of starch.

4 Put the patties into the gravy and cover the skillet with a lid.
Simmer over low heat for about 10 minutes or until the gravy is
thickened and the patties are heated through.

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 creaMed chIcken and
¼ cup (55 g) cooking fat
1 small onion, chopped

BIscuIts
1 rib of celery, chopped
1 clove of garlic, pressed or
minced
2 tablespoons (24 g) potato
this homemade chicken and biscuits dish will satisfy starch
4 cups (950 ml) chicken
any craving for comfort food. the chicken stew is rich
broth/stock (page 93)
and creamy, and the grain-free biscuits serve as the 2 cups (approximately
perfect complement. 240 g total) fresh or frozen
vegetables (carrots, green
beans, peas, lima beans,
etc.), diced if necessary
2 cups (280 g) shredded or
1 In a 2-quart (2 L) saucepan over medium heat, melt the fat. chopped cooked chicken
Sauté the onion, celery, and garlic for about 5 minutes until soft. ¼ cup (60 ml) heavy cream
Sprinkle the potato starch over the veggies and mix well. Slowly sea salt and black pepper, to
pour in the stock, whisking until smooth, with no clumps of starch. taste
4 Buttermilk Biscuits (page
2 Add the vegetables. Raise the heat and bring to a boil. Lower 43), halved
the heat to medium-low and simmer until the veggies are soft and
the broth has thickened, about 5 minutes. Add the chicken and yield: 4 servings
heavy cream and season with salt and pepper. Cook, stirring
gently, until heated through, about 3 minutes.

3 Serve each person 1 halved biscuit topped with the

chicken gravy.

Make It a Meal
Serve with a tossed salad.

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 eGGplant parMesan stacks
this is a unique spin on a classic italian baked eggplant parmesan, made into
individual stacks of grain-free breaded eggplant slices layered with cheese and
tomato sauce. zucchini may be used in place of eggplant, if you’re not a fan of
eggplant or they are unavailable (prepare the same way). zucchini parmesan
stacks are just as good—if not better.

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 1 Preheat the oven to 350°F (180°C, or gas mark 4). Place several 2 medium eggplants
layers of paper towels on a baking sheet. sea salt
1 cup (120 g) tapioca starch
2 Slice the eggplants crosswise into 1⁄3 -inch (8 mm)-thick slices
3 large eggs
and arrange in a single layer on the paper towels. Sprinkle lightly
1 cup (100 g) grated
with the salt and allow to rest for 30 minutes to release any water. parmesan cheese

3 Using 3 shallow bowls, fill one with the tapioca starch, one 1 cup (115 g) Breading mix
(page 34)
with the beaten eggs, and one with a mixture of the Parmesan
1 teaspoon Italian seasoning
cheese, breading mix, and Italian seasoning.
Lard or palm oil, for frying
4 In a Dutch oven or other large heavy-bottomed pot, heat 4 cups (980 g) tomato/
2 to 3 inches (5 to 7.5 cm) of fat to 350°F (180°C). marinara sauce
2 cups (230 g) shredded
5 Bread the eggplant slices by dredging in the tapioca, then mozzarella cheese
the egg, then the breading mixture. Make sure each slice is 2 cups (230 g) shredded
completely coated. provolone cheese

6 Fry the eggplant slices in batches for 1 to 2 minutes per side or yield: 4 to 6 servings
until brown and crispy. Drain on a paper towel–lined plate.

7 Spread 1 cup (245 g) of the marinara sauce in the bottom of

a 9 x 13-inch (23 x 33 cm) casserole dish. Create 6 to 8 stacks
of eggplant Parmesan, alternating a slice of eggplant, a spoonful
of sauce, and a sprinkle of mozzarella and provolone for 3 or 4 layers
in each stack. Pour any remaining sauce around the stacks.

8 Bake for 30 minutes or until heated through and the cheese

is melted.

Make It a Meal
Serve with a tossed salad, grilled chicken, and spaghetti squash.

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 BeeF stroGanoFF WIth
2 tablespoons (21 g)
arrowroot starch
½ teaspoon sea salt
½ teaspoon garlic powder
½ teaspoon onion powder “zoodles”
¼ teaspoon ground black
pepper this family favorite is your classic beef stroganoff, only
1 pound (455 g) sirloin steak,
served with thinly sliced zucchini instead of noodles.
cut into ½ x 2-inch
(1.3 x 5 cm) strips
2 tablespoons (28 g)
cooking fat
8 ounces (225 g) white button 1 In a large bowl, combine the starch, salt, powders, and pepper.
mushrooms, sliced
Add the beef strips and toss to coat.
1 medium onion, sliced
2 cloves of garlic, pressed 2 In a large skillet over medium heat, melt the fat. Brown
or minced the meat strips, about 5 minutes. Add the mushrooms, onion,
2 cups (475 ml) beef broth/ and garlic, and sauté for 2 to 3 minutes until the vegetables are soft.
stock (page 93)
¼ cup (60 ml) heavy cream 3 Stir in the broth and bring to a boil. Reduce the heat to low,
2 medium zucchini cover, and simmer for 20 minutes. Remove from the heat, stir in the
Optional garnish: sour cream heavy cream, and season with additional sea salt and pepper, to
and chopped fresh parsley taste. Replace the lid and allow to rest.

yield: 4 servings 4 Wash and remove the ends of the zucchinis. Cut into thin
zucchini noodles (aka “zoodles”) using a spiralizer, julienne peeler,
or mandoline. Add 1 to 2 cups (235 to 475 ml) of water to a pot fitted
with a steamer insert. Bring the water to a boil over high heat,
place the zoodles in the steamer basket, cover with the lid, and
steam for 1 minute.

5 Serve the beef stroganoff on top of the zoodles, garnished with

a dollop of sour cream and fresh parsley, if desired.

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 crIspy Baked pork chops
½ cup (56 g) blanched
almond flour
½ cup (64 g) arrowroot starch
1 teaspoon onion powder
1 teaspoon garlic powder Just as easy as can be: shake your pork chops in a
1 teaspoon dried parsley breading mix and bake until crispy. Feel free to use
½ teaspoon sea salt chicken in place of the pork for an equally delicious dish.
¼ teaspoon ground black
pepper
Optional: ¼ teaspoon
cayenne pepper
1 Preheat the oven to 400°F (200°C, or gas mark 6) and line a
4 bone-in pork chops (4 to 6 baking sheet with parchment paper.
ounces, or 115 to
170 g each)
2 In a 1-gallon (3.8 L) zip-top plastic bag, add the flour, starch,
powders, parsley, salt, black pepper, and cayenne pepper, if using.
yield: 4 servings Shake well to combine.

3 Lightly moisten the pork chops with water and then place in the
bag of breading mix, seal, and shake to coat. Set the chops on the
prepared baking sheet.

4 Bake the breaded pork chops for 30 minutes or until cooked

through and crispy.

Make It a Meal
Serve with baked sweet potatoes and steamed Brussels sprouts.

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 chIcken-FrIed steak WIth
4 cube steaks or tenderized
round steaks (4 ounces,
or 115 g each)

country Gravy
1 teaspoon sea salt, divided
½ teaspoon ground black
pepper, divided
1½ cups (173 g) Breading mix
chicken-fried steak has a few other names throughout the (page 34)
world, such as country-fried steak, pan-fried steak, Wiener 2 large eggs
schnitzel, and milanese. it is tenderized (“cubed”) top ¼ cup (55 g) cooking fat
round, made like fried chicken, and served with a milk 1 cup (235 ml) milk
gravy made from the drippings left in the pan. the steak,
when fried, should look just like the coating on a piece of yield: 4 servings
southern fried chicken.

1 Season the meat with ½ teaspoon of the salt and ¼ teaspoon of

the pepper; set aside.

2 In a shallow dish, combine the breading mix with the remain-

ing ½ teaspoon salt and ¼ teaspoon pepper; reserve 2 tablespoons
(14 g) of the mixture. In a separate shallow dish, lightly beat the
eggs. Dredge each steak in the dry mixture. Dip in the beaten egg
and then dredge in the dry mixture again.

3 Arrange the breaded steaks on 2 wax paper–lined plate(s) and

freeze for a minimum of 30 minutes.

4 Heat the fat in a large skillet over medium-high heat. Fry the
steaks for 3 to 4 minutes on each side or until golden brown and
cooked through. Drain on paper towels.

5 Pour off all but 2 tablespoons (28 g) of the fat. Sprinkle the
reserved 2 tablespoons (14 g) dredging mixture onto the fat. Cook Make It a Meal
over medium heat for 1 minute, stirring constantly. Gradually whisk Serve with mashed potatoes
in the milk, scraping up any browned bits from the bottom of the and steamed green beans.
skillet. Cook, stirring frequently, for 3 to 4 minutes or until the gravy
is thickened and bubbly. Season with additional salt and pepper, to
taste. Serve the steaks with the gravy.

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 Battered FIsh and chIps
1 large egg
1
⁄3 cup (80 ml) water
1 tablespoon (14 g) cooking
fat, melted
1 cup (115 g) Breading mix Grilled, broiled, and baked are all good choices when
(page 34) it comes to preparing fish. However, none of these
Lard or palm oil, for frying preparations beats a good batter-dipped fried fish.
2 large-size potatoes, thinly
sliced
4 wild-caught white fish
fillets (4 ounces, or 115 g
each) or 1 pound (454 g), 1 In a large shallow dish or a pie plate, whisk together the egg,
cut into 4 even pieces water, and fat. Add the breading mix and whisk well to remove
(perch, flounder, or cod any lumps.
are good choices.)
sea salt, to taste 2 In a Dutch oven or other large heavy-bottomed pot, heat
2 to 3 inches (5 to 7.5 cm) of fat to 350°F (180°C).
yield: 4 servings
3 Working in batches, if necessary, fry thin slices of potatoes
until they stop sizzling, about 3 to 5 minutes. Using a slotted
spoon, remove the potatoes from the fat and drain on a paper
towel–lined plate.

4 Dip each piece of fish into the batter, allowing the excess to
drain off. Fry the battered fish, turning once, until cooked through
and golden brown, about 3 minutes per side, depending on the
thickness. Drain on a paper towel–lined plate and season with
the salt.

5 Quickly return the potatoes to the fat for 30 seconds to make

them extra crispy. Remove from the fat, drain on a paper towel–
lined plate, and season with the salt. Serve the fish and chips with
Homemade Tartar Sauce (page 143).

Make It a Meal
Serve with coleslaw and pickles.

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 ButterMIlk FrIed chIcken
2 cups (230 g) Breading mix
(page 34)
1 teaspoon paprika
¼ teaspoon cayenne pepper
the addition of buttermilk to the grain-free breading gives 2 cups (475 ml) cultured
this recipe a twist to make it different from other fried buttermilk
chicken recipes. For extra tender and flavorful chicken, 1 cut-up fryer chicken,
skin on
marinate it in another 2 cups (475 ml) buttermilk
Lard or palm oil, for frying
overnight in the refrigerator before breading.
yield: 4 servings

1 In a large bowl, combine the breading mix, paprika, and

cayenne pepper. Pour the buttermilk into a shallow dish
or pie plate.

2 Bread each piece of chicken by dredging it in the breading mix

and then dipping it in the buttermilk and back into the dry mix to
coat heavily with breading (dry, wet, dry). Place the breaded
chicken pieces on a wax paper–lined plate(s) and place in the
freezer for 30 minutes.

3 Preheat the oven to 350°F (180°C, or gas mark 4).

4 Heat 1½ inches (3.8 cm) of fat in a deep skillet or Dutch oven

over medium-high heat to 350°F (180°C).

5 Add the chicken to the oil, 2 or 3 pieces at a time. Do not

crowd the pan. Cover the pan and fry for about 5 minutes, checking
to make sure the chicken isn’t getting too brown. Turn the chicken
over to cook the other side, cover, and fry for an additional
5 minutes. (The chicken will continue to cook in the oven.)

6 Carefully place the fried pieces of chicken on a baking sheet

and bake for 10 to 15 minutes until the chicken is cooked through to
an internal temperature of at least 160°F (71°C).

notes One cut-up fryer chicken is equal to 2 wings, 2 bone-in

breasts, 2 thighs, and 2 legs. Feel free to use any equivalent cuts
as desired.

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 rIcotta GnocchI WIth
FOr GnOcchI:

1 cup (250 g) ricotta cheese

spInach, toMatoes, and Feta

2 large eggs
½ cup (50 g) grated
parmesan cheese
1 teaspoon sea salt
1 teaspoon white pepper a traditional Florentine pasta, ricotta gnocchi is the
1 teaspoon garlic powder lighter version of northern italy’s potato gnocchi—made
½ cup (56 g) blanched even healthier by substituting almond flour for the
almond flour
traditional all-purpose flour. this gnocchi cooks up as
½ cup (64 g) arrowroot starch
soft, mild-flavored dumplings. they are delicious with
½ cup (60 g) tapioca starch,
divided any type of sauce you’d usually serve on pasta.

FOr sAuté:

2 tablespoons (28 g) butter

or ghee
1 To make the gnocchi: In a large bowl, stir together the ricotta,
1 clove of garlic, pressed
eggs, Parmesan cheese, salt, pepper, and garlic powder until
or minced
evenly combined.
8 cups (240 g) fresh spinach
1 pint (300 g) cherry 2 Mix in the almond flour, arrowroot starch, and ¼ cup (30 g) of
tomatoes, halved the tapioca starch to form a soft dough. Add more of the remaining
½ cup (75 g) crumbled ¼ cup (30 g) tapioca starch as needed.
feta cheese
3 Line a baking sheet with waxed paper and lightly dust the
yield: 4 servings paper with tapioca starch. Divide the dough into 4 equal pieces. On
a surface dusted with tapioca starch, roll each piece into a ½-inch
(1.3 cm)-thick rope. Cut each rope into 1-inch (2.5 cm) pieces and
place on the prepared baking sheet. Place the gnocchi in the
refrigerator until ready to cook.

4 Bring a large pot of lightly salted water to a boil over high heat.
Boil the gnocchi, in batches if necessary, until they float to the
surface, 1 to 2 minutes. Drain or remove from the water with
a skimmer.

5 To make the sauté: In a large skillet over medium heat, melt the
Make It a Meal butter. Sauté the garlic until fragrant, about 1 minute. Add the
Serve with a tossed salad and gnocchi, spinach, and tomatoes. Cook, stirring, for 2 to 3 minutes or
grilled chicken. until heated through and combined. Sprinkle with the feta cheese
just before serving.

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 note Gnocchi can be made
ahead and frozen, uncooked.
Freeze them individually on a
wax paper–lined baking sheet
and then transfer them to a
plastic bag or sealed container
once frozen. Cook frozen
gnocchi the same as fresh; the
cooking time may be extended
a couple of minutes.

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 salMon pattIes WIth
FOr AIOLI:

½ cup (115 g) mayonnaise

leMon aIolI
Juice of 1 lemon wedge
1 teaspoon ground
horseradish
1 teaspoon chopped fresh dill
⁄ teaspoon ground black
18 another one of my favorite meals growing up was my
pepper mom’s salmon patties. over the years i’ve adapted her
sea salt, to taste
recipe by removing the grains and made it feel fancier by
FOr pAttIEs: serving the patties with a lemon aioli sauce.
12 ounces (340 g) canned
boneless, skinless salmon
4 scallions, chopped
¼ of a red bell pepper, finely 1 To make the aioli: In a small bowl, combine the mayonnaise,
chopped lemon juice, horseradish, dill, and pepper. Season to taste with salt.
¼ cup (60 g) mayonnaise Chill, covered, until ready to serve.
Juice of 2 lemon wedges
2 tablespoons (14 g) coconut 2 To make the patties: In a large bowl, add the salmon and break
flour up gently with a fork or wooden spoon. Add the scallion, pepper,
1 clove of garlic, minced mayonnaise, lemon juice, flour, garlic, egg, salt, peppers, and mix
or pressed until well combined. Divide into 8 equal portions and form into
1 large egg, beaten balls; flatten slightly into a 3-inch (7.5 cm) round patty about 1 inch
¼ teaspoon sea salt (2.5 cm) thick.
⁄ teaspoon ground
18

black pepper 3 Melt 2 tablespoons (28 g) of the butter in a large skillet over
medium heat. Fry 4 of the patties for 3 to 4 minutes per side or until
pinch of cayenne pepper
golden brown. Remove to a plate and repeat with the remaining 2
¼ cup (55 g) butter, divided
tablespoons (28 g) butter and 4 patties.

yield: 4 servings 4 Serve with a dollop of the lemon aioli.

note The patties can be made ahead and frozen raw. Allow frozen
patties to thaw in the refrigerator overnight before panfrying.

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 spaGhettI and MeatBalls
1 tablespoon (14 g) cooking
fat
8 ounces (225 g) white button
mushrooms, chopped
Just because you’re eating grain-free doesn’t mean you 1 small onion, finely chopped
have to give up spaghetti and meatballs. With my grain- 1 clove of garlic, pressed
or minced
free pasta dough, you can roll or extrude it into any shape
¼ cup (15 g) chopped fresh
pasta you desire. it’s as easy as following your pasta parsley
maker’s instructions. 8 ounces (225 g) ground beef
8 ounces (225 g) ground pork
¼ cup (25 g) grated parmesan
cheese
1 Preheat the oven to 350°F (180°C, or gas mark 4). 1 large egg
½ teaspoon sea salt
2 In a medium skillet over medium heat, melt the fat. Sauté the ¼ teaspoon ground
mushrooms, onion, and garlic until softened, about 2 to 3 minutes. black pepper
4 cups (980 g) marinara sauce
3 In a food processor, add the cooked vegetables and parsley and
pulse to finely chop. Add the beef, pork, Parmesan cheese, egg, salt, 1 recipe for pasta dough
(page 37)
and pepper. Pulse until everything is well mixed.
Grated parmesan cheese, for
garnish
4 Divide the meat mixture into 8 equal portions and roll each into
a ball. Set in a casserole dish and bake, uncovered, for 20 minutes
or until cooked through to an internal temperature of 160°F (71°C). yield: 4 servings
5 Pour the marinara sauce into a large saucepan over low heat
and nestle the cooked meatballs in the sauce.

6 Meanwhile, bring a large pot of salted water to a boil over

high heat.

7 Using a pasta extruder, shape the pasta dough into 12-inch

(30 cm)-long spaghetti noodles. Boil for 3 to 5 minutes, or until al
dente and then drain. (I recommend tasting it for doneness.)

8 Serve the pasta with the marinara sauce, meatballs, and a

sprinkle of grated Parmesan cheese.

Make It a Meal
Serve with a tossed salad and
breadsticks (page 45).

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 tuna noodle casserole
½ of a recipe for pasta dough
(page 37)
tapioca starch
2 tablespoons (28 g) cooking
there’s no canned soup in this recipe. Mushrooms, onions, fat
celery, and peas all go into this comforting casserole along 4 ounces (115 g) white button
mushrooms, chopped
with homemade noodles (page 37).
1 small onion, chopped
1 clove of garlic, pressed or
minced
1 tablespoon (11 g) arrowroot
1 Preheat the oven to 350°F (180°C, or gas mark 4) and grease a starch
2-quart (2 L) casserole dish. 1 cup (150 g) fresh or
(130 g) frozen peas
2 Bring a large pot of salted water to a boil. 12 ounces (340 g) canned
tuna, drained
3 Divide the pasta dough into 2 equal portions. Using additional
¼ cup (25 g) grated parmesan
tapioca starch as needed to avoid sticking, roll out the dough to cheese, divided
approximately ¼ inch (6 mm) thick. Use a pizza cutter or knife to
2 cups (475 ml) half-and-half
cut into noodles approximately ½ x 2 inches (1.3 x 5 cm). (or 1 cup [235 ml] milk
and 1 cup [235 ml] heavy
4 Boil the noodles for 7 minutes, drain, and rinse with cold water. cream)
Set aside. (The noodles should be al dente.) sea salt and black pepper,
to taste
5 In a large skillet over medium heat, melt the fat. Cook the ½ cup (58 g) shredded
mushrooms, onion, and garlic until soft, about 3 minutes. Stir in cheddar cheese
the arrowroot starch. Add the peas, tuna, and 2 tablespoons (10 g)
of the Parmesan cheese, mix well, and cook until heated through, yield: 4 servings
about 2 minutes.

6 Slowly stir in the half-and-half, heat to a simmer, and cook for

2 to 3 minutes or until slightly thickened. Season with salt and
pepper. Remove from the heat and fold in the noodles.

7 Transfer the mixture to the prepared casserole dish, cover with

foil, and bake for 15 minutes until heated though. Remove from
the oven, top with the remaining 2 tablespoons (10 g) Parmesan
cheese and the Cheddar cheese, return to the oven, and bake for an
additional 5 minutes or until the cheese is melted.

Make It a Meal
Serve with a tossed salad.

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 potato and cheese pIeroGI
1 pound (455 g) baking
(russet) potatoes, peeled
and cut into 1-inch
(2.5 cm) cubes
2 teaspoons butter if i could choose a food for my last meal, it would be
1 small onion, finely chopped
pierogi. pierogi are the polish form of a handmade
8 ounces (225 g) cheddar
cheese, shredded
dumpling. i’ve made them with my Grammie Elsie since
½ teaspoon sea salt i was a little girl, and i’m excited to share my family
¼ teaspoon ground recipe—minus the grain. We enjoy them filled with a
black pepper mixture of mashed potatoes and cheese, dry curd cottage
1 recipe for pasta dough cheese, or sauerkraut. they do take some time to make,
(page 37)
but they are so worth it!
tapioca starch
½ cup (112 g) butter, melted
Optional toppings: sautéed
onions and sour cream
1 Bring a medium saucepan of water to a boil over high heat.
yield: approximately 20 pierogi Add the potatoes and boil until soft, about 12 to 15 minutes, and
then drain.

2 Meanwhile, in a medium skillet, melt the butter over medium

heat. Sauté the onion until translucent, about 4 minutes.

3 With a hand mixer or stand mixer, combine the potatoes,

cheese, and onions. Mix well to combine. Season with the salt
and pepper. Allow the potato-cheese mixture to cool completely in
the fridge.

4 Divide the dough into 20 equal portions. Use tapioca starch,

as needed, to keep the dough from sticking to the counter or
your hands.

Make It a Meal
Serve with a tossed salad and steamed broccoli.

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 5 Take a piece of dough and shape it with your
fingers into a 3-inch (7.5 cm) round circle. Fill
with 2 tablespoons (28 g) of the chilled potato
filling. Fold the dough in half around the filling
and gently stretch so the edges meet. Pinch and
press the edges together to seal.

6 Bring a large pot of salted water to a boil.

Working in small batches, boil the pierogi for
8 minutes. Scoop out with a slotted spoon,
arrange in a single layer on a cookie sheet (with
sides), and drizzle with the melted butter. Turn so
all are coated well to ensure they do not stick to
each other.

7 Eat immediately or lightly brown in a skillet

over medium heat (using additional butter, as
needed). Top with sautéed onions and sour
cream, if desired.

note After the pierogi have been boiled, they

can be individually frozen, once cooled, on a
baking sheet or plate in a single layer. Once
frozen, transfer them to a zip-top plastic bag for
up to 6 months. Cook from frozen for best results;
do not thaw.

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 Baked ManIcottI
1 pound (455 g) ground beef
1 clove of garlic, pressed or
minced
2 cups (230 g) shredded
mozzarella cheese, using sheets of grain-free pasta dough, you can
divided
easily make baked manicotti. Feel free to use the beef
¾ cup (75 g) grated parmesan
cheese, divided
mixture in this recipe or substitute your favorite ricotta
1
⁄3 cup (21 g) chopped fresh cheese filling.
parsley
1 large egg
¼ teaspoon sea salt
¼ teaspoon ground black 1 Preheat the oven to 350°F (180°C, or gas mark 4) and grease a
pepper 9 x 13-inch (23 x 33 cm) casserole dish.
½ of a recipe for pasta dough
(page 37) 2 In a large skillet over medium heat, brown the beef until cooked
tapioca starch through, about 8 minutes. Remove from the heat and allow to cool.
4 cups (980 g) marinara sauce
3 In a food processor, combine the beef, garlic, 1 cup (120 g) of the
mozzarella cheese, ½ cup (50 g) of the Parmesan cheese, parsley,
yield: 4 servings egg, salt, and pepper. Pulse to combine and chop very finely.

4 Divide the pasta dough into 8 equal portions. Using additional

tapioca starch as needed to avoid sticking, roll out each portion to
approximately 8 x 4-inch (20 x 10 cm) rectangle, trimming as
needed. Spoon one-eighth of the filling mixture 1 inch (2.5 cm) up,
along a long edge, and roll up, keeping the filling even as you go
along. Place seam-side down in the prepared casserole dish. Repeat
with the remaining pasta and filling.

5 Pour the marinara sauce over the manicotti, cover, and bake
for 20 minutes or until heated through. Remove from the oven and
sprinkle the remaining 1 cup (115 g) mozzarella and remaining
¼ cup (25 g) Parmesan over the top and bake, uncovered, for an
additional 5 minutes until melted.

Make It a Meal
Serve with a tossed salad and a side of spaghetti squash.

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 FaJItas
Juice of 1 lime
3 tablespoons (3 g) chopped
fresh cilantro
½ of a small onion, finely
this is a classic tex-Mex fajita recipe, complete with chopped
strips of skirt steak, onions, and bell peppers—and served 1 clove of garlic, pressed or
minced
sizzling hot with fresh, grain-free tortillas, guacamole,
1½ teaspoons ground cumin
sour cream, and salsa.
1 teaspoon sea salt
½ teaspoon ground black
pepper
1 pound (455 g) skirt or
1 In a small bowl, whisk together the lime juice, cilantro, onion, sirloin steak, cut into
garlic, cumin, salt, and black pepper and pour into a resealable thin strips
plastic bag. Add the steak, coat with the marinade, squeeze out 2 tablespoons (28 g) cooking
excess air, and seal the bag. Marinate in the refrigerator for fat
4 hours to overnight. 1 green bell pepper, cut
into strips
2 In a large skillet over medium heat, melt the fat. Remove the 1 red bell pepper, cut
beef from the marinade, cook it for 2 minutes, and then add the into strips
peppers and sliced onion. Cook until the steak is done to your 1 medium onion, sliced
liking. Serve with warm tortillas and toppings, as desired. 8 tortillas (page 41) or Flat
Breads (page 40)
Optional toppings: salsa,
guacamole, shredded
cheddar cheese, lettuce,
tomato, sour cream, or
onion

yield: 4 servings

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 Maryland craB cakes WIth
FOr tArtAr sAucE:

½ cup (115 g) mayonnaise

hoMeMade tartar sauce

¼ (60 g) cup relish
¼ of a small onion, finely
chopped

FOr crAB cAkEs:

Every June we spend a long weekend at the lowe’s
3 tablespoons (42 g)
Wharf Marina in sherwood, Maryland, eating fresh
mayonnaise
Maryland blue crabs and fishing for striper bass (rockfish). 1 tablespoon (7 g) coconut
While there, i learned that the key to making an authentic flour
Maryland crab cake is to keep the ingredients simple and 1 teaspoon dijon mustard
avoid overusing binding fillers such as bread and cracker 1 large egg, beaten

crumbs. nothing is worse than getting a crab cake that’s 1 teaspoon seafood
seasoning, such as
all filler and hardly any crabmeat! With just a simple swap Old Bay
of ingredients, i’ve made the perfect crab cake that’s 1 pound (455 g) fresh or
jam-packed with delicious crab—use fresh Maryland blue canned lump crabmeat,
preferably maryland
crab if you can find it. blue crab, picked clean
of shells
½ cup (112 g) butter, melted
Lemon wedges, for serving
1 To make the tartar sauce: In a small bowl, combine the
mayonnaise, relish, and onion. Store, covered, in the fridge yield: 4 servings
until ready to serve.

2 To make the crab cakes: In a large bowl, whisk together the

mayonnaise, flour, mustard, egg, and seasoning.

3 Carefully fold in the crabmeat, being as careful as possible not note After you form the crab
to separate the lumps of meat. Gently form about ½ cup (115 g) of cakes, they can be frozen on a
the crab mixture into a cake about 3 inches wide x 1 inch thick parchment-lined cookie sheet
(7.5 x 2.5 cm) with your palms. Once formed, set aside on a cookie for approximately 2 hours and
sheet lined with wax paper. Repeat to form 3 more crab cakes. then transferred to a sealed
container or plastic zip-top
4 Heat the butter in a heavy-bottomed skillet over medium-high bag. Cook frozen cakes just as
heat for 2 minutes. Add the crab cakes and fry for about 4 minutes
you would if they were fresh,
on each side until nice and golden. Transfer to a paper towel–lined
adding a few minutes of
plate to drain. Serve with the tartar sauce and plenty of fresh
cooking time to each side of
lemon wedges.
the cake.

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 Greek Gyros WIth
FOr GYrO mEAt:

1 pound (455 g) ground beef

tzatzIkI sauce
1 pound (455 g) ground lamb
2 large eggs
2 tablespoons (14 g) coconut
flour
1 tablespoon (8 g) onion Gyro meat that’s typically served in Greek restaurants
powder and at festivals is most often a mixture that contains
1 tablespoon (8 g) garlic
grains. and gyros are always served on pita bread.
powder
1 tablespoon (2 g) dried
you don’t need to go without a gyro, just make your
marjoram own at home.
2 teaspoons sea salt
1 teaspoon ground black
pepper
½ teaspoon dried oregano 1 To make the gyro meat: In a food processor, combine the beef,
½ teaspoon ground cumin lamb, eggs, flour, onion powder, garlic powder, marjoram, salt,
½ teaspoon dried rosemary pepper, oregano, cumin, rosemary, and thyme. Pulse until well
½ teaspoon dried thyme combined. Transfer the mixture to a 4½ x 8½-inch (11.4 x 21.6 cm)
loaf pan and firmly press to remove all air pockets. Cover with
FOr tzAtzIkI sAucE:
plastic wrap and refrigerate for 1 to 2 hours to allow the flavors
1 medium English cucumber to combine.
1 cup (200 g) Greek yogurt or
(230 g) plain whole milk 2 Preheat the oven to 325°F (170°C, or gas mark 3).
yogurt
1 clove of garlic, minced or 3 Line a roasting pan with a damp kitchen towel. Place the loaf
pressed pan on the towel, inside the roasting pan, and place in the
Juice of ½ of a lemon preheated oven. Pour boiling water into the roasting pan to reach
½ teaspoon dried dill weed halfway up the sides of the loaf pan.
sea salt and black pepper,
to taste
2 recipes for Flat Bread
(page 40)
Lettuce, shredded
tomato, chopped
Onion, chopped
Feta cheese
Make It a Meal
Serve with a tossed salad.
yield: 8 servings

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 4 Bake until the internal temperature registers
160°F (71°C) on a meat thermometer, about
45 minutes to 1 hour. Pour off any accumulated
fat, remove the gyro meat from the pan, and allow
to cool slightly before slicing thinly.

5 To make the tzatziki sauce: Peel and seed the

cucumber, and then grate it. Strain and squeeze,
using your hands, to remove the excess water
from the grated cucumber (you will have ½ to
1 cup [60 to 120 g] of drained, grated cucumber).
In a medium bowl, combine the cucumber,
yogurt, garlic, lemon juice, and dill. Season
with salt and pepper. Chill in the refrigerator until
ready to serve.

6 Fill each flatbread with several slices of gyro

meat, lettuce, tomato, onion, and feta cheese and
drizzle with the tzatziki sauce. Fold or roll the
flatbread over the fillings (like a taco or burrito).

note Freeze any leftover gyro meat to use later.

Allow to thaw in the refrigerator and then reheat.

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 crIspy BeeF tacos
1 pound (455 g) ground beef
1 tablespoon (8 g) chili
powder
1 teaspoon onion powder
1 teaspoon garlic powder Just because you’ve given up grains doesn’t mean you
½ teaspoon sea salt can’t have tacos, the kind that yield a satisfying crunch
½ teaspoon paprika when you bite into them. Don’t feel limited to just the
¼ teaspoon cumin fillings i’ve included in this recipe; feel free to fill your
⁄ teaspoon crushed red
18 tacos with anything you like! We love using leftover
pepper
battered fish (page 143) to make fish tacos with
2 recipes for tortillas
(page 41)
Homemade tartar sauce (page 143).
Optional toppings: salsa,
guacamole, shredded
cheddar cheese, lettuce,
tomato, sour cream, or
onion 1 Preheat the oven to 350°F (180°C, or gas mark 4).

2 In a large skillet over medium heat, sauté the ground beef with
yield: 4 servings the spices until cooked through, about 8 minutes.

3 Meanwhile, make the tortillas according to the recipe. Once

cooked (but soft), gently bend or fold the tortillas to go over 1 or 2 of
the bars of an oven rack, making a taco shell that is pointing down.
Bake for 5 minutes or until crispy.

4 Fill the crispy taco shells with seasoned ground beef and
toppings, as desired.

Make It a Meal
Serve with Cauliflower Rice (page 35).

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 IndIan Butter chIcken
1 pound (455 g) boneless,
skinless chicken breast
or thighs
2 teaspoons garam masala,
divided indian butter chicken (chicken makhani) is one of my
½ teaspoon sea salt favorite indian dishes. though traditionally it does not
pinch of cayenne pepper
contain grains, many people take a shortcut and use flour
3 tablespoons (42 g) butter,
to thicken the sauce, and it’s frequently served with rice
divided
1 small onion, chopped and grain-containing naan or chapatis. unless you are
2 cloves of garlic, minced or certain of the ingredients, it’s best to make it yourself.
pressed this is a full-flavored dish that can be made as mild or
2 teaspoons freshly spicy as you wish by adjusting the cayenne pepper. serve
grated ginger
with cauliflower Rice (page 35) and Flat Bread (page 40).
Juice of ½ of a lemon
1 teaspoon cumin
1 teaspoon chili powder
1 bay leaf
1 Cut the chicken into bite-size pieces and season with
¼ teaspoon ground
1 teaspoon of the garam masala and the salt and pepper.
fenugreek
⁄ teaspoon ground coriander
18
2 Heat 1 tablespoon (14 g) of the butter in a large heavy skillet
1 cup (250 g) tomato puree over medium heat. Cook the chicken until lightly browned on all
1 cup (235 ml) half-and-half sides, about 10 minutes. Remove from the pan and set aside.
(or ½ cup [120 ml] heavy
cream and ½ cup [120 ml] 3 Return the skillet to medium heat and add the remaining
milk)
2 tablespoons (28 g) butter. When melted, add the onion, garlic, and
½ cup (70 g) raw cashews ginger and sauté until soft, about 3 to 4 minutes. Stir in the lemon
(unsalted)
juice, remaining 1 teaspoon of garam masala, cumin, chili powder,
¼ cup (60 g) plain whole
bay leaf, fenugreek, and coriander. Cook, stirring, for 1 minute. Add
milk yogurt
the tomato puree, reduce the heat, and simmer for about 5 minutes,
Black pepper, to taste
stirring frequently.

yield: 4 servings 4 Remove the bay leaf and then transfer the sauce to a blender,
along with the half-and-half, cashews, and yogurt. Carefully puree
until the sauce is completely smooth.

5 Reduce the heat to low, add the reserved cooked chicken and
sauce back to the skillet, and simmer for 10 minutes, stirring
frequently. Season to taste with salt and pepper.

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 note Fenugreek (whole or ground seeds) is used in Middle Eastern
and Indian cooking. It can be found in the spice section of most
grocery stores.

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 thaI red curry shrIMp
1 can (14 ounces, or 390 g)
coconut milk
2 tablespoons (30 g) thai red
curry paste
1 tablespoon (12 g) coconut like indian Butter chicken (page 148), this dish isn’t
sugar
traditionally made with grains, but it is frequently served
1 pound (455 g) wild-caught
shrimp, peeled and
with rice (grain). this is the quickest and easiest thai red
deveined curry recipe ever. it’s great for an impressive dinner party
4 cups (approximately 480 g because it tastes delicious but hardly takes any time
total) assorted vegetables
(onions, carrot, broccoli,
to make.
bell peppers, mushrooms,
zucchini, etc.), cut into
bite-size pieces
Fish sauce
1 In a large skillet over medium heat, combine the coconut milk,
sea salt and black pepper,
Thai red curry paste, and coconut sugar. Whisk or stir well and
to taste
simmer for 5 minutes.

yield: 4 servings 2 Add the shrimp and vegetables and stir until coated with the
sauce. Simmer until the shrimp are cooked (no longer pink) and
the veggies are crisp-tender. Season with a few drops of fish sauce,
salt, and pepper.

Make It a Meal
Serve with 4 cups (400 g) cooked Cauliflower Rice (page 35).

note Although there isn’t much fish sauce used in this dish, it is
definitely worth adding. See page 199 for my recommendations on
which fish sauce to buy.

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 neW york–style pIzza
1¾ cups (210 g) tapioca
starch, plus additional
for dusting
¼ cup (48 g) potato starch
¼ cup (12 g) nutritional yeast the key to a really good pizza is, of course, the crust. We
flakes
make grain-free pizza at our house at least twice a month,
¾ teaspoon sea salt
so you can be sure this recipe comes to you after years of
¾ teaspoon Italian seasoning
kitchen testing! also, the fact that this dough comes
¾ teaspoon garlic powder
together in just a few minutes and doesn’t need time to
¼ teaspoon white pepper
rise means that we can have pizza for dinner any night of
½ cup (120 ml) half-and-half
(or ¼ cup [60 ml] heavy the week.
cream and ¼ cup [60 ml]
milk)
2 tablespoons (28 g) cooking
fat, melted
1 large egg, beaten
toppings: pizza sauce,
cheese, pepperoni, etc.

yield: one 16-inch (40 cm) thin

crust pizza

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 1 Preheat the oven to 450°F (230°C, or gas mark 8). Line a pizza
pan or baking sheet with parchment paper.

2 In a large bowl, whisk together the starches, nutritional yeast,

salt, Italian seasoning, garlic powder, and pepper.

3 In a separate small bowl or measuring cup, whisk together the

half-and-half, fat, and egg. Add the liquid ingredients to the dry
ingredients and stir to combine. The mixture will resemble a firm
dough (add more tapioca starch if the dough is too wet).

4 Using your fingers, lightly dusted with additional tapioca starch,

press the dough into a 16-inch (40 cm) circle on the pizza pan or
baking sheet. Bake the plain crust for 10 minutes or until crispy.
Remove the baked crust from the oven and top as desired.

5 Return the pizza to the oven and bake for an additional 10 to

15 minutes or until the toppings are hot and bubbling. Allow to
cool briefly before slicing.

Make It a Meal
Serve with a large tossed salad.

notes To use a pizza or baking stone, preheat the stone in the

oven. Prepare the crust on parchment paper and transfer it to your
preheated stone to bake, according to the recipe. The dough can be
divided into individual-size pizza crusts, instead of one large crust.
Baked crusts can be frozen for up to 6 months; no need to thaw
before topping and baking. Nutritional yeast can be found as flakes
or powder in the bulk foods aisle of most natural food stores or
online (see Resources, page 199). It has a strong flavor that can be
described as nutty, cheesy, or creamy. Do not confuse it with
brewer’s yeast, as they cannot be used interchangeably.

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 General tso’s chIcken
FOr mArInAdE:

1 egg white
3 tablespoons (45 ml) coconut
aminos
3 tablespoons (45 ml) dry
General tso’s chicken is a sweet, slightly spicy, deep-fried
sherry chicken dish that is popularly served in american chinese
3 tablespoons (33 g) restaurants. if you are sensitive to spicy foods, feel free to
arrowroot starch
leave out the red chiles completely for a milder version of
¼ teaspoon baking soda
this recipe.
1 pound (455 g) boneless,
skinless chicken breast
and/or thighs, cut into this recipe isn’t the quickest one in this book to make,
bite-size pieces
but i promise you it is completely worth the extra effort to
FOr BrEAdInG: achieve the taste and texture you’ve been craving. there
1 cup (120 g) tapioca starch are no special techniques—just several simple steps—to
½ cup (56 g) blanched bring everything together.
almond flour
½ teaspoon sea salt
½ teaspoon garlic powder
½ teaspoon onion powder
pinch of crushed red
pepper flakes

FOr sAucE:

4 tablespoons (48 g) cane

sugar
3 tablespoons (45 ml) coconut
aminos
3 tablespoons (45 ml) chicken
broth/stock (page 93)
2 tablespoons (28 ml) dry
sherry
2 tablespoons (28 ml) apple
cider vinegar
1 tablespoon (11 g) arrowroot
starch
1 teaspoon toasted
sesame oil

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 1 To make the marinade: Beat the egg white in a large bowl until 2 teaspoons cooking fat
frothy. Add the coconut aminos and sherry and whisk to combine. 2 cloves of garlic, pressed
Whisk in the arrowroot starch and baking soda. Add the chicken or minced
and mix well to coat. Cover with plastic wrap and refrigerate for at 2 teaspoons minced
fresh ginger
least 30 minutes and up to 24 hours.
2 teaspoons minced scallion
2 To make the breading: In a large bowl, combine the starch, bottoms (white part only,
about 1 scallion)
flour, salt, garlic powder, onion powder, and pepper. Set aside.
8 small dried thai red chiles
3 To make the sauce: In a small bowl, whisk together the sugar, or other dried red chiles
(optional)
coconut aminos, broth, sherry, vinegar, arrowroot, and oil. Whisk
well to remove all lumps. Set aside. 6 scallions, sliced diagonally
6 cups (1.4 kg) lard or palm
4 In a large skillet over medium heat, combine the fat, garlic, oil, for frying
ginger, scallion, and chiles, if using. Cook, stirring, until the
vegetables are aromatic and soft, but not browned, about yield: 4 servings
3 minutes.

5 Stir the sauce mixture and add to the skillet, making sure
to mix well (it can separate). Cook, stirring, until the sauce boils
and thickens, about 1 minute. Remove from the heat and stir in
the scallions.

6 Remove the chicken from the marinade and toss in the

breading mixture (do not discard the marinade). Remove the
chicken from the breading mixture and set aside. Take each piece
of chicken, dip it back into the marinade, and then coat it with the
breading again (marinade-dry-marinade-dry). Place the breaded
chicken pieces in a single layer on a wax paper–lined plate and put
in the refrigerator for at least 30 minutes.

7 Heat the fat in a large wok or Dutch oven to 350°F (180°C).

8 Carefully place the chicken into the hot oil and fry until cooked
through and very crispy, about 4 minutes. Transfer the chicken to a
paper towel–lined plate to drain.
Make It a Meal
9 Meanwhile, return the sauce to a simmer over medium heat. Serve with cooked Cauliflower
Fold the chicken into the sauce, making sure all pieces are coated Rice (page 35) and/or steamed
well. Serve immediately. broccoli.

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 honey Walnut shrIMp
½ cup (96 g) cane sugar
½ cup (120 ml) water
½ cup (50 g) walnuts
¼ cup (60 g) mayonnaise
2 tablespoons (40 g) honey Budget-friendly crispy battered shrimp tossed in a
1 tablespoon (15 ml) creamy, sweet mayonnaise mixture, topped with
sweetened condensed caramelized walnuts. What’s not to love about that?
milk
3 large egg whites
½ cup (64 g) arrowroot starch
1 cup (225 g) lard, palm oil,
or coconut oil, for frying 1 In a small saucepan, stir together the sugar and water. Bring
to a boil and add the walnuts. Boil for 2 minutes, then drain and
1 pound (455 g) wild-caught
large-size shrimp, peeled spread the walnuts on a cookie sheet to dry.
and deveined
2 In a medium bowl, stir together the mayonnaise, honey, and
yield: 4 servings sweetened condensed milk. Set aside.

3 Whip the egg whites in a medium bowl until foamy. Stir in the
arrowroot starch until it has a pasty consistency.

4 Heat the oil in a heavy, deep skillet over medium-high heat.

Dip the shrimp into the egg batter and then fry in the hot oil until
golden brown, about 5 minutes. Remove with a slotted spoon and
drain on paper towels. Toss the cooked shrimp to coat in the sauce
and sprinkle the candied walnuts on top.

Make It a Meal
Serve with a side of steamed broccoli or Egg Rolls (page 80).

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 haM and shrIMp FrIed rIce
4 large eggs, beaten
¼ cup (55 g) cooking fat,
divided
1 cup (150 g) diced uncured
this restaurant-style fried rice tastes just like the fried ham
rice you would find at your favorite chinese restaurant— 8 ounces (225 g) wild-caught
shrimp, peeled and
only it’s made grain-free by using cauliflower Rice deveined
(page 35). 1 small onion, chopped
1 rib of celery, chopped
4 ounces (115 g) mushrooms
¼ cup (60 ml) coconut
1 In a skillet over medium heat, scramble the eggs in aminos, plus more to taste
1 tablespoon (14 g) of the cooking fat until cooked through, ½ of a carrot, grated
about 3 to 5 minutes. Use a spatula to coarsely chop the cooked
½ cup (36 g) broccoli florets
eggs into bite-size pieces and set aside.
1 cup peas, (150 g) fresh or
(130 g) frozen
2 In a large skillet over medium heat, melt the remaining
3 cups (225 g) shredded napa
3 tablespoons (42 g) fat. Cook the ham, shrimp, onion, celery,
cabbage (½ of a medium
mushrooms, and coconut aminos until the shrimp are cooked head)
through (no longer pink), about 3 to 5 minutes. 4 cups (400 g) raw
cauliflower rice
3 Stir in the carrot, broccoli, peas, cabbage, and cauliflower (page 35)
rice. Cook until all the veggies are lightly cooked and crisp-tender,
about 2 to 3 minutes. Season with additional coconut aminos, to yield: 4 servings
taste, if desired.

4 Just before serving, toss in the scrambled egg.

Make It a Meal
Serve with Egg Rolls (page 80).

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 chapter 8:

kId-approved recIpes
a s yo u M iG H t i M aG i n E , my family talks a lot about food and cooking.
and it's not just because i love to cook or even that it’s part of my job. We
talk about it because understanding nutrition is an important foundation for
building a healthy life. as an extension, teaching children where their food
comes from and how to prepare it in a healthy way is a gift that will benefit
them for their entire lives.

One of the saddest problems today is the But is it safe for children to eat grain-free?
increasing number of obese and overweight
Both babies and children evolved eating a
children. In the United States, childhood obesity
grain-free diet, the same as adult humans did for
has increased more than threefold in past
thousands of years. Our ancestors fed their little
thirty-five years. It’s a common misconception
ones a healthy, nutrient-rich diet without any
that as long as you’re active or going to the
processed or packaged foods, soy formula,
gym on a regular basis, you can slack a little
crackers, or rice cereal. In the book Nutrition
on your diet. That is 100 percent not the case.
and Physical Degeneration, Weston A. Price
You can’t outrun bad eating habits and neither
notes that traditional (and very healthy) people
can your kids.
all over the world have given their children the
Healthy (and unhealthy) eating habits are first same whole foods they themselves eat from
established in the home. Family meals, parental the very start of life.
eating and cooking practices, and home
My friends Stacy and Matt share their family’s
availability of healthful foods have all been
amazing story of transformation—attributed
associated with the establishment and mainte-
to changing the way that they eat, eliminating
nance of healthy eating habits. Children will
grains, and eating more real foods—at
mimic parents in their consumption of fruit and
PaleoParents.com and in their book Eat Like a
vegetables, as indicated by a recent review in
Dinosaur. After going Paleo, Stacy and Matt both
Health Education Research. And those healthy
lost a significant amount of weight and their
eating habits will serve children well as they
health improved, but they saw the most amazing
grow, establishing patterns that will influence
impact in their children. By simply changing
their health well into adulthood.
their diet, their two sons (ages three and five at

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 the time) no longer suffered from behavioral and
self-control issues, attention-deficit disorder,
asthma, allergies, and eczema. Their son Cole
went from being nearly expelled for bad behavior
to being one of the best behaved in his class!

Although children aren’t interested in learning

about how and why grains in their food affect
their health, they are eager to eat all the foods
they’ve grown accustomed to enjoying. If you’re
switching your children to a grain-free diet,
providing them with their favorite foods—only
made without grains—will enable them to reap
the benefits of a healthier diet without the
struggles of changing their familiar way of
eating. With foods such as Chicken Tenders
(page 160), Soft Pretzels (page 164), and Pepper-
oni Rolls (page 161), your kids won’t even notice
they’re eating healthier!

Many of the recipes in this chapter can be

doubled or even tripled and made ahead to be
packed into lunches along with raw veggies,
cheese cubes, and fruit. Using supplies such as
stainless insulated thermoses and stainless steel
lunch containers makes it easy to pack leftovers
and less-traditional lunch foods. They are
dishwasher safe, leakproof, and won’t leach BPA
or other chemicals into their food. Getting your
children involved in preparing their lunches will
also get them excited to eat the lunch they’ve
helped prepare, rather than trading it for
less-healthy options.

Because we don’t have children of our own, I

reached out to the experts for help. Our friends’
children were more than willing to give me the
scoop on their favorite foods and give the final
thumbs-up on my grain-free recipes.

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 chIcken tenders
1½ cups (150 g) grated
parmesan cheese
½ teaspoon garlic powder
½ teaspoon Italian seasoning
1 pound (455 g) chicken it doesn’t get much easier than coating chicken tenders
breast tenders with a parmesan cheese breading and baking until crispy.
2 large eggs they are also delicious made ahead and packed in school
lunches. Either way, serve with a side of tomato sauce,
yield: 4 servings if desired.

1 Preheat the oven to 400°F (200°C, or gas mark 6) and line

a baking sheet with parchment paper.

2 Combine the Parmesan cheese, garlic powder, and Italian

seasoning in a shallow dish. Beat the eggs in a separate
shallow dish.

3 Dip the chicken tenders into the beaten eggs and then into the
seasoned Parmesan mixture, using your hands to press the cheese
firmly onto the chicken.

4 Arrange the chicken tenders on the prepared baking sheet so

that they are not touching. Bake for 10 minutes, turn them over,
and bake for an additional 10 minutes or until the chicken is
cooked through and the cheese breading is browned and crispy.
Serve warm.

note Breaded tenders can be refrigerated for up to 2 days or frozen

for up to 3 months, prior to baking. Do not thaw frozen tenders
before baking and extend cooking times by 5 to 7 minutes on each
side to ensure they are cooked through and crispy.

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 pepperonI rolls
1 cup (128 g) arrowroot
starch
2 cups (225 g) shredded
cheddar cheese
the pepperoni roll is a snack popular in West virginia 1 teaspoon garlic powder
and nearby western pennsylvania, Maryland, and ohio. 1 teaspoon onion powder
We live 15 minutes north of West virginia—where the 1 teaspoon sea salt

roll is ubiquitous, particularly in convenience stores, and ¼ teaspoon white pepper

is arguably the food most closely associated with the 1 tablespoon (8 g) baking
powder (page 20)
state. Great for lunches or when traveling, and served
2 large eggs
warm or cold with tomato sauce, they are always a 4 ounces (115 g) uncured
kid-approved snack. pepperoni, sliced
½ cup (60 g) shredded
mozzarella cheese
¼ cup (25 g) shredded
parmesan cheese
1 Preheat the oven to 325°F (170°C, or gas mark 3) and line a
baking sheet with parchment paper.
yield: 8 pepperoni rolls
2 In a food processor, combine the starch, cheese, powders, salt,
pepper, and baking powder. Process on high until there are no
large, noticeable shreds of cheese left. Add the eggs and pulse until
it forms a dough.

3 Divide the dough into 8 equal portions. Roll or press each

portion into an oval approximately 8 x 4 inches (20 x 10 cm). Layer
approximately ½ ounce (15 g) of the sliced pepperoni on the dough,
leaving about ¼ inch (6 mm) around the edges, and roll up.

4 Place the pepperoni rolls, seam-side down, on the baking sheet

so that they are not touching and bake for 15 minutes. Remove from
the oven and top each with the mozzarella and Parmesan cheeses.
Return to the oven and bake for an additional 5 minutes.

5 Transfer to a wire rack and allow to cool slightly.

note Cooked and cooled pepperoni rolls can be stored in the

refrigerator for up to a week or frozen for up to 6 months and
reheated in the oven at 325°F (170°C, or gas mark 3).

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 no-corn, corn doG
1 cup (112 g) blanched
almond flour
½ cup (60 g) tapioca starch
½ cup (64 g) arrowroot starch
2 teaspoons baking powder this batter mixture has all the flavor of cornbread, even
(page 20) though there are no grains included. if you’d like to skip
2 tablespoons (40 g) honey the deep-frying, or if you don’t have bamboo skewers on
¼ teaspoon sea salt hand, this recipe easily converts to baked muffins. serve
3 large eggs with ketchup, mustard, and/or cheese sauce (page 42).
¼ cup (55 g) cooking fat,
melted
1 teaspoon apple cider
vinegar
6 or 8 uncured hot dogs
1 In a blender, combine the flour, starches, baking powder, honey,
salt, eggs, fat, and vinegar. Blend on high for 30 seconds.
Optional: lard or palm oil,
for frying
2 Deep-Fried Dogs: Cut 8 hot dogs in half and push each onto half
of a bamboo skewer, leaving about 2 inches (5 cm) of the skewer
yield: 16 corn dogs or 12 muffins exposed. Fill the deep fryer or a large heavy-bottomed pot with 2
inches (5 cm) of fat and heat to 325°F (170°C).

3 Working with 1 hot dog at a time, using the skewer as a handle,

remove any moisture from the hot dog with a paper towel and then
dip into the batter mixture, coating well. Allow extra batter to drip
off, but leave the hot dog completely coated.

4 Carefully place the battered hot dog into the hot fat and fry until
golden brown on all sides, turning as necessary. Remove the corn
dogs from the fat by using metal tongs to pick up the exposed
skewer and allow to drain on a paper towel–lined plate.

notes Both corn dogs and

5 Baked Muffins: Preheat the oven to 350°F (180°C, or gas mark 4)
and grease a 12-cup muffin pan. Cut 6 hot dogs in half.
muffins can be frozen in an
airtight container for up to 6 Pour just enough batter into each muffin cup to thinly cover the
6 months. Reheat from frozen bottom, top with a piece of hot dog, and then pour additional batter
in a 350°F (180°C, or gas over the hot dog to cover.
mark 4) oven until hot. The
batter can also be used without 7 Bake for 15 to 20 minutes or until a toothpick inserted into
hot dogs to make No-Corn, the side of a muffin comes out clean. Remove and transfer to a
Cornbread Muffins. cooling rack.

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 soFt pretzels
FOr prEtzELs:

1¼ cups (285 ml) warm

water, 100° to 110°F
(38° to 43°c)
1 tablespoon (20 g) honey these warm and buttery, grain-free homemade soft
1 packet (2¼ teaspoons, or pretzels can be topped with sea salt for a savory snack
7 g) active dry yeast
or cinnamon and sugar for a sweet treat.
2 cups (224 g) blanched
almond flour
1 cup (128 g) arrowroot
starch
1 cup (120 g) tapioca starch,
plus more for dusting
1 teaspoon sea salt
1 teaspoon baking powder
(page 20)
¼ cup (50 g) cooking fat,
melted

FOr BAkInG sOdA BAth:

8 to 10 cups (1.9 to 2.4 L)

water
½ cup (110 g) baking soda

FOr tOppInG:

1 large egg yolk

1 teaspoon honey
sea salt
mustard or cheese sauce
(page 42), for serving
(optional)

yield: 12 soft pretzels

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 1 To make the pretzels: In a small bowl, whisk warmed oven. Allow the pretzels to rise again
together the water, honey, and yeast. Allow to sit for 45 minutes, undisturbed.
for 5 to 10 minutes until the mixture foams.
7 Remove the risen pretzels from the oven and
2 In the bowl of a stand mixer, combine the preheat the oven to 450°F (230°C, or gas mark 8).
flour, starches, salt, and baking powder. Mix well.
Add the fat and the yeast mixture. With the 8 To make the baking soda bath: In a large pot
over high heat, bring the water and baking soda
dough hook, mix on medium speed until the
just to a boil. Once the water comes to a boil,
dough comes together, scraping the sides and
reduce the heat so that the water is gently
bottom of the bowl as needed.
simmering. A full rolling boil will damage
3 Once combined fully, continue to mix on high the pretzels.
speed for 2 minutes. The dough should be slightly
tacky, but not too wet so it doesn’t come together 9 Working in small batches, carefully place
a few pretzels into the baking soda bath.
and hold.
Simmer for about 30 seconds, gently turn over
4 Turn the oven to 350°F (180°C, or gas mark 4) the pretzels, and simmer for an additional
for exactly 2 minutes and then turn off the heat 30 seconds. Remove the pretzels from the bath
(this will create a warm oven for the dough to rise using a slotted spoon and place them back onto
in). Loosely cover the bowl of dough with plastic the parchment-lined baking sheet. Repeat until
wrap and place in the warmed oven. Allow the all the pretzels are done.
dough to rise for 45 minutes, undisturbed.
To make the topping: Whisk together the egg
5 Turn the dough out onto a work surface lightly yolk and honey, gently brush on each pretzel, and
dusted with tapioca starch. Using a sharp knife, sprinkle with salt.
divide the dough carefully into 12 equal portions.
Place the pretzels in the center of the oven
Roll each piece into a 12-inch (30 cm) log and
and bake until golden brown all over, about
then twist into a pretzel shape, pressing to
20 minutes. Let cool on the baking sheet for a
seal down the ends. Place the pretzels on a
few minutes before transferring to cooling racks.
parchment-lined baking sheet, 2 inches (5 cm)
Serve warm with mustard, if desired.
apart. (You may need 2 baking sheets.)

6 Heat the oven (again) to 350°F (180°C, or gas

mark 4) for exactly 2 minutes and then turn off
the heat. Place the pretzels (uncovered) in the

notes Pretzels can be stored at room temperature in an airtight container and reheated in the oven.

For cinnamon sugar–topped pretzels, combine ¼ cup (50 g) cane sugar with 2 tablespoons (14 g)
cinnamon and sprinkle on the pretzels instead of sea salt.

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 WeenIe tots
8 uncured hot dogs
½ cup (64 g) arrowroot starch
1 cup (115 g) shredded
provolone cheese
1½ teaspoons baking powder When we first moved into our house, we had parties for
(page 20) every pittsburgh steelers game, and one of our standard
¼ teaspoon garlic powder appetizers were Weenie tots made with refrigerated
¼ teaspoon onion powder crescent roll dough. as the years have passed, we’ve
¼ teaspoon sea salt made our parties healthier, but the menu hasn’t changed
⁄ teaspoon white pepper
18
much since i’ve learned how to adapt our favorite recipes
1 large egg
to be grain-free!
Optional: ketchup and/or
mustard, for dipping

yield: 16 weenie tots

1 Preheat the oven to 325°F (170°C, or gas mark 3) and line a
baking sheet with parchment paper. Cut the hot dogs in half and
set aside.

2 In a food processor, combine the arrowroot starch, cheese,

baking powder, and seasonings. Process on high until there are no
large, noticeable shreds of cheese left. Add the egg and pulse until
it forms a dough.

3 Divide the dough into 16 equal portions. Roll out each portion
into a 4- to 6-inch (10 to 15 cm) log and wrap in a spiral around a hot
dog half.

4 Arrange on the baking sheet so that they are not touching and
bake for 15 minutes until the dough is firm and lightly brown.

5 Transfer to a wire rack and allow to cool slightly. Serve with

ketchup and/or mustard, as desired.

note Tots can be stored in the refrigerator for up to a week or

frozen for up to 6 months and reheated in a 325°F (170°C, or gas
mark 3) oven.

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 haM and cheese
1 recipe for Flat Bread
(page 40)
8 ounces (225 g) uncured,

“hot pocket”
sliced deli ham
1 cup (115 g) shredded
cheddar cheese

using my grain-free Flat Bread (page 40), you can make a yield: 4 hot pockets
variety of hot pockets, such as pepperoni and cheese;
chicken, broccoli and cheddar; and even corned beef,
swiss cheese, and sauerkraut. and i always make a few
filled with leftover sloppy Joe (page 115) mixture.

1 Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking
sheet with parchment paper.

2 Make the flat breads and cook them in the skillet according to
the recipe, but do not bake them.

3 Fill each of the flat breads with one-fourth of the ham and
one-fourth of the cheese. Fold in half and, using a fork and firm
pressure, seal the open edges (it will make a half-moon). Set on
the baking sheet.

4 Bake for 15 minutes or until crispy. Let cool slightly on a

wire rack.

note Baked hot pockets can be indivdually wrapped in plastic

bags and frozen for quick meals. Reheat in a 350ºF (180ºC, or gas
mark 4) oven for 15 to 20 minutes or until heated through.

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 chapter 9:

desserts, sWeets, and treats

i F yo u ’ R E i n t i M i Dat E D by baking, then i have good news for you:
grain-free ingredients take all the stress out of the baking process. you don’t
need to worry about ruining a recipe by overmixing, deciphering complicated
ingredients, or following a long list of steps. Most grain-free baking recipes
can be made quickly, with just a few minutes in a blender, food processor, or
mixer before being poured into a pan. From cookies to cakes, these recipes
are all so simple and taste so great that no one will guess they’re grain-free!

With just a few grain-free baking ingredients stocked in your pantry (see
chapter 2), you’ll be prepared to try out any of these delicious recipes. But
because this chapter is all about sweets, here’s a list of my preferred
sweeteners.

cane sugar: Unrefined cane sugar is a better maple syrup is a traditional and whole
choice than white sugar because it has not had sweetener that has consistently played an
all the beneficial minerals stripped away. integral part in the economies of North America
Unrefined cane sugar can be substituted in most ever since Native Americans first taught the early
recipes 1:1 for white sugar. European settlers how to tap maple trees and boil
down the sap. The darker, more flavorful “grade
stevia: Stevia rebaudiana is a perennial shrub
B” contains higher concentrations of minerals
that is native to Paraguay and Brazil. Stevia
and phytochemicals and is considered the
contains intensely sweet compounds, and it has
healthiest maple syrup on the market.
long been used as a sugar substitute in Japan,
China, and South America. I don’t use it often coconut sugar is an all-natural, mild-tasting,
when baking, but I do enjoy it as a sweetener in and low-glycemic sweetener produced by
iced teas and coffee. If you choose stevia, make dehydrating the nectar from coconut buds. It can
sure it is a whole-leaf product and does not be used at a 1:1 ratio for regular cane sugar. It can
contain the processed product rebaudioside A. also be used in liquid form as coconut nectar
instead of maple syrup.

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 honey: Local raw honey is a delicious and return to a few tried and true standards. For this
healthy sweetener and most preferred in my reason, I chose to incorporate a few grain-free
home. Raw honey is the sweet liquid that versions of the most familiar and favorite sweet
honeybees produce from the concentrated nectar treats: Chocolate Chip Cookies (page 178), Fudgy
of flowers. Collected straight from the extractor, Brownies (page 177), Banana Nut Bread (page
it is unheated, unpasteurized, and unprocessed. 181), and Dark Chocolate–Dipped Waffle Cones
(page 186) will keep your sweet tooth at bay and
You can substitute honey for sugar in most
make it easier to avoid the temptation of their
baking recipes, but be sure to follow these tips:
grain-containing counterparts.
• Use ½ to ¾ cup (160 to 240 g) of honey for each
And many of these recipes are easily adaptable.
1 cup (200 g) of sugar in the recipe.
Classic Birthday Cake with Buttercream Frosting
• Reduce the liquid by ¼ cup (60 ml) for each
(page 182) can be made as yellow-vanilla or
1 cup (200 g) of sugar replaced.
chocolate, as a double-layered cake, a large sheet
• Reduce the baking temperature by 25°F (10°C)
cake, or even as cupcakes. Feel free to change up
because honey will make your baked goods
brown more easily. the frosting to suit the occasion—the possibili-
• If the recipe doesn’t already include baking ties are endless!
soda, add ¼ teaspoon for each 1 cup (200 g)
of sugar replaced.

Although it’s fun to create a unique recipe on

occasion, if you’re anything like me, you tend to

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 key lIMe pIe
FOr crust:

1 cup (112 g) blanched

almond flour
1 tablespoon (7 g) coconut
i make this fabulously sweet-tart pie for our annual labor flour
Day Weekend Blue crab Feast, and it’s always a big hit. ¼ cup (32 g) arrowroot starch
although it needs about a day to chill and set, it couldn’t ¼ cup (48 g) coconut sugar
be easier to make. ¼ cup (55 g) butter or ghee,
melted
½ teaspoon powdered gelatin
½ teaspoon sea salt

1 Preheat the oven to 350°F (180°C, or gas mark 4). FOr custArd:

4 large egg yolks

2 To make the crust: In a medium bowl, mix together the flours,
starch, sugar, butter, gelatin, and salt until it forms a moist, 1 can (14 ounces, or 390 g)
sweetened condensed
crumbly mixture. Press firmly into a 9-inch (23 cm) pie pan. Bake
milk
for 10 minutes. Remove from the oven and allow to cool completely.
¾ cup (175 ml) cold heavy
cream
3 To make the custard: Using an electric hand mixer, beat the
½ cup (120 ml) key lime
egg yolks in a bowl with the milk and cream until thoapproximately
juice (fresh squeezed or
blended. Slowly whisk in the lime juice. Pour the custard into the bottled)
pie crust and bake for 15 minutes to help the custard begin to set; Optional: whipped cream,
it will still be slightly jiggly but will finish setting when chilled. for serving

4 Cool the pie on a wire rack until it is at room temperature before yield: one 9-inch (23 cm) pie
covering loosely with plastic wrap and refrigerating overnight.

5 Serve with freshly whipped cream, if desired.

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 carrot cake WIth Maple
FOr cArrOt cAkE:

2½ cups (280 g) blanched

creaM cheese FrostInG

almond flour
¼ cup (28 g) coconut flour
1 tablespoon (7 g) ground
cinnamon
1 teaspoon baking soda Making a scrumptious grain-free carrot cake is super
½ teaspoon sea salt easy with this recipe. it’s moist and flavorful, topped
½ teaspoon ginger
with sweet maple cream cheese frosting. it’s one of my
½ teaspoon nutmeg
favorite fall desserts, especially when enjoyed with a cup
2
⁄3 cup (150 g) butter
of hot coffee.
2
⁄3 cup (213 g) honey
4 large eggs
2 teaspoons vanilla extract
2 cups (220 g) grated carrot
1 Preheat the oven to 350°F (180°C, or gas mark 4) and grease
FOr mApLE a 9 x 13-inch (23 x 33 cm) pan.
crEAm chEEsE FrOstInG:

16 ounces (455 g) cream

2 To make the cake: In a medium bowl, combine the flours,
cheese, softened cinnamon, baking soda, salt, ginger, and nutmeg. Mix well and
1½ cups (337 g) butter, set aside.
softened
3 In a large bowl with a hand mixer or in the bowl of a stand
2
⁄3 cup (160 ml) pure maple
syrup mixer, cream together the butter and honey until light and fluffy,
about 2 to 3 minutes. Add the eggs and vanilla and mix well.
Optional: 1 cup (120 g)
chopped walnuts
4 Slowly add the dry ingredients to the wet and mix well; it will
be slightly thicker than pancake batter. Once combined, add the
yield: one 9 x 13-inch (23 x 33 cm)
carrots and stir to combine. Let the cake batter rest for 5 minutes.
cake
5 Spread the batter into the cake pan and bake for 20 to
30 minutes until a toothpick inserted into the center of the cake
comes out clean. Remove from the oven and place on a cooling rack
to cool completely.

6 To make the frosting: In a large bowl, beat together the cream

cheese and butter until light and fluffy, 2 to 3 minutes. Add the
maple syrup and mix well. Spread the frosting evenly over the cake
and top with the chopped nuts, if desired.

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 no-Bake cookIes
½ cup (160 g) honey
¼ cup (60 g) coconut oil
¼ cup (20 g) cocoa powder
2 cups (170 g) shredded
Who says you need an oven to make cookies? no-bake coconut (unsweetened)
cookies are a terrific treat not only on sweltering summer ½ cup (130 g) nut butter
days, but any time. using shredded coconut instead of (almond, cashew, etc.)

oatmeal makes them perfectly grain-free. 1 teaspoon vanilla extract

yield: 16 cookies

1 In a small saucepan, combine the honey, oil, and cocoa powder

and bring to a boil. Boil for 2 minutes, stirring, and then remove
from the heat.

2 Stir the coconut, nut butter, and vanilla into the hot honey
mixture until the nut butter melts and the mixture is smooth.

3 Drop about 2 heaping tablespoons (28 g) of the mixture onto a

wax paper–lined baking sheet. Repeat with the remaining cookie
dough. Set aside to cool until firm, about 20 minutes. Cookies can
be stored in the refrigerator, in a sealed container, for up to a week.

note Store these cookies in the freezer during the summer for a
nice, cool treat.

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 leMon MerInGue pIe
½ of a recipe for pie crust
(page 33; store the
remaining half of the
dough according to recipe
directions)
Fresh lemon juice and lemon zest make this lovely lemon
1 cup (192 g) plus
6 tablespoons (72 g) meringue pie filling so tart. and when it’s topped with
cane sugar, divided billows of meringue, it’s downright dreamy.
¼ cup (32 g) arrowroot starch
¼ teaspoon sea salt
1½ cups (355 ml) water
zest and juice of 2 lemons
1 Preheat the oven to 350°F (180°C, or gas mark 4).
2 tablespoons (28 g) butter
4 large eggs, separated 2 Arrange the pie crust in a 9-inch (23 cm) pie plate and bake for
10 minutes or until lightly brown. Remove from the oven and set
yield: one 9-inch (23 cm) pie aside to cool.

3 In a medium saucepan, whisk together 1 cup (192 g) of the

sugar, starch, and salt. Whisk in the water, lemon juice, and lemon
zest. Cook over medium-high heat, stirring frequently, until the
mixture comes to a boil. Stir in the butter until it’s melted and
combined.

4 Place the egg yolks in a small bowl and gradually whisk in ½

cup (120 ml) of the sugar mixture. Whisk the egg yolk mixture back
into the remaining sugar mixture. Bring to a simmer, lowering the
heat if necessary, and continue to cook, stirring constantly, until
thick, about 2 to 4 minutes. Remove from the heat. Pour the filling
into the baked pastry shell (the filling can be strained if there
are lumps).

5 In a large glass or metal bowl, whip the egg whites until foamy.
Gradually add the remaining 6 tablespoons (72 g) sugar and
continue to whip until stiff peaks form, about 3 to 5 minutes.
Spread the meringue over the pie, sealing the edges at the crust.

6 Bake for 10 minutes or until the meringue is golden brown.

Allow to cool before serving.

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 FUDGY BrOwnIes
1 cup (175 g) semisweet or
dark chocolate chips
¼ cup (55 g) butter, softened
¾ cup (144 g) coconut sugar
A chewy, fudgy brownie that is easy to make, these are 1 teaspoon vanilla extract
perfect for a picnic or to just have hanging around for a ½ teaspoon sea salt
snack. To transform them into an elegant dessert, top 2 large eggs, beaten
with vanilla ice cream and sliced strawberries. 2
⁄3 cup (75 g) blanched almond
flour
1
⁄3 cup (40 g) tapioca starch
Optional: ½ cup (60 g)
chopped walnuts
1 Preheat the oven to 325°F (170°C, or gas mark 3) and line an
8 x 8 x 2-inch (20 x 20 x 5 cm) baking pan with parchment paper,
allowing some of the sides to overhang.
Yield: 16 brownies

2 In the top of a double boiler, melt the chocolate chips and

butter, stirring until smooth, and then remove from the heat. Stir in
the sugar, vanilla, and salt and allow to cool slightly. Add the eggs
and mix throughly.

3 Fold in the almond flour and tapioca starch, stirring until well
combined. Add the walnuts, if desired.

4 Pour the brownie batter into the prepared baking pan. Bake for
20 to 25 minutes or until a toothpick inserted into the center comes
out clean.

5 Remove from the oven and allow to cool for at least 30 minutes.
Then gently lift the brownies out with the parchment paper and cut
into 16 squares.

nOte Brownies can be stored in an airtight container at room

temperature for up to a week.

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 chocolate chIp cookIes
1½ cups (168 g) blanched
almond flour
½ cup (60 g) tapioca starch
½ teaspoon baking soda
½ teaspoon sea salt chocolate chip cookies are a go-to favorite dessert, sweet
¼ cup (55 g) butter, softened snack, or after-school treat. With crispy edges and chewy
1
⁄3 cup (64 g) coconut sugar middles, no one will guess these are made healthier, with
2 teaspoons vanilla extract all real-food ingredients and no grains. in the summer, i
1 large egg like to use these chocolate chip cookies to make s’mores
¾ cup (131 g) chocolate chips instead of graham crackers and chocolate.
Optional: ½ cup (60 g)
chopped walnuts or
(55 g) pecans

yield: 1 dozen cookies 1 Preheat the oven to 350°F (180°C, or gas mark 4) and line
a cookie sheet with parchment paper.

2 In a medium bowl, combine the flour, starch, baking soda,

and salt.

3 In a large bowl with a hand mixer or in the bowl of a stand

mixer, beat the butter until fluffy, about 2 to 3 minutes. Add the
sugar and vanilla and mix well. Beat in the egg until well incorpo-
rated. Gradually add the dry ingredients to the wet mixture and
mix until smooth with no lumps. Fold in the chocolate chips and
nuts, if using.

4 Scoop approximately 2 tablespoons (28 g) of cookie dough, roll

into a ball, and set on the prepared cookie sheet. Flatten slightly.
Repeat with the remaining dough, setting them 1 inch (2.5 cm)
apart. Bake the cookies until golden brown, about 10 to 15 minutes.
Transfer to a cooling rack.

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 Banana nut Bread
2 overripe bananas
2 large eggs
¼ cup (60 ml) maple syrup
¼ cup (60 ml) water
this banana bread recipe is moist and delicious, with
¾ teaspoon vanilla extract
loads of banana flavor. it’s wonderful toasted and topped
2 cups (224 g) blanched
with butter. almond flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
1 Preheat the oven to 350°F (180°C, or gas mark 4). Grease a 1
⁄3 cup (40 g) chopped walnuts
9 x 5 x 3-inch (23 x 15 x 7.5 cm) loaf pan.
yield: one 9 x 5-inch (23 x 15 cm)
2 In a food processor, combine the bananas, eggs, maple syrup, loaf
water, and vanilla and process until smooth. Add the flour,
cinnamon, baking soda, and salt and process until well combined.
Pulse in the walnuts, just enough to combine but not chop them
up further.

3 Spread the batter in the prepared loaf pan and bake for 45 to
55 minutes until a toothpick inserted into the center comes out
clean. Allow to cool in the pan for about 15 minutes and then
unmold onto a rack and cool completely before serving.

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 classIc BIrthday cake WIth
FOr cAkE:

8 large eggs

ButtercreaM FrostInG
1½ cups (355 ml) half-and-
half (or ¾ cup [175 ml]
milk and ¾ cup [175 ml]
heavy cream)
2 teaspoons vanilla extract
this is my favorite recipe in this entire book. Everyone
1½ cups (288 g) cane sugar
i’ve ever made it for agrees: it’s not just a good grain-free
1 cup (112 g) blanched
almond flour cake, it’s one of the best cakes they’ve ever had.
1 cup (112 g) coconut flour
1 teaspoon baking soda
½ teaspoon unrefined
sea salt

FOr FrOstInG:

½ cup (112 g) butter, softened

3 cups (360 g) powdered
sugar
2 tablespoons (28 ml) heavy
cream
2 teaspoons vanilla extract

yield: one 2-layer cake or

20 cupcakes

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 1 Preheat the oven to 350°F (180°C, or gas 7 If the tops of your cakes are uneven or
mark 4) and grease two 8-inch (20 cm) cake rounded, use a serrated knife to trim to create a
pans, with a round of parchment paper fitted flat surface. Place 1 cake on a plate or cake stand,
into the bottom. then spread evenly with half of the frosting. Place
the other cake on top of the first layer. Spread the
2 To make the cake: In a large bowl, lightly beat remaining frosting on top of the second layer.
the eggs and then whisk in the half-and-half,
vanilla, and sugar. 8 Chocolate Cake Variation: Add ½ cup
(40 g) cocoa powder, ½ teaspoon baking soda,
3 In a smaller bowl, combine the almond flour, and an additional ¼ cup (48 g) cane sugar to
coconut flour, baking soda, and salt. Add the
the dry ingredients.
dry ingredients to the wet and blend with a
handheld mixer. 9 Chocolate Frosting Variation: Add
2 tablespoons (10 g) cocoa powder before
4 Pour half of the batter into each of the adding the powdered sugar.
prepared cake pans and bake for 30 minutes or
until a toothpick inserted into the center comes
out clean.

5 Cool for 1 hour in the pan and then remove

from the pans and place on a cooling rack to
cool completely.

6 To make the frosting: In a large bowl with

an electric mixer or in the bowl of a stand mixer,
beat the butter on high speed until light and
fluffy, about 2 to 3 minutes. Add the powdered
sugar, ½ cup (60 g) at a time, until completely
incorporated and smooth. Mix in the heavy
cream and vanilla.

notes The frosting recipe is enough to frost a cake as shown in the picture or to frost
20 cupcakes. For more frosting, double the recipe. The cake can be stored in a covered
container for up to a week at room temperature.

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 apple crIsp
½ cup (96 g) potato starch
¼ cup (28 g) blanched
almond flour
½ teaspoon ground
cinnamon although apple crisp doesn’t have a crust, there are
1
⁄3 cup (75 g) butter, softened typically oats and flour in the crumb topping. With just a
¾ cup (144 g) coconut sugar few simple swaps, you can enjoy apple crisp while eating
½ cup (55 g) chopped pecans grain-free. Make sure you have vanilla ice cream on hand
or (60 g) walnuts
to serve this crisp à la mode.
4 cups (440 g) peeled, cored,
and thinly sliced apples
(4 to 6 apples)
Optional: vanilla ice cream
1 Preheat the oven to 375°F (190°C, or gas mark 5) and grease an
yield: 6 to 8 servings 8 x 8-inch (20 x 20 cm) baking pan.

2 In a small bowl, combine the starch, flour, and cinnamon. Using

2 forks or a pastry blender, cut in the butter until it becomes coarse
meal. Add the sugar and nuts and mix well.

3 Layer the apple slices in the pan and evenly sprinkle the dry
mixture on top.

4 Bake for 30 minutes until brown and crispy on top. Remove from
the oven and allow to cool slightly.

5 Serve warm with a scoop of ice cream, if desired.

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 Funnel cakes
Lard or palm oil, for frying
1 cup (112 g) blanched
almond flour
½ cup (60 g) tapioca starch
yes, this is the county fair–type funnel cakes—made ¼ cup (48 g) coconut sugar
grain-free! light and fluffy, they’re served hot, dusted 2 teaspoons baking powder
with powdered sugar. (page 20)
1 teaspoon vanilla extract
½ teaspoon sea salt
powdered sugar, for dusting

1 In a deep skillet or a heavy-bottomed pot, heat 1 inch (2.5 cm)

of fat to 325°F (170°C). yield: 4 to 6 funnel cakes
2 In a blender, combine the flour, starch, sugar, baking powder,
vanilla, and salt and blend on high until smooth, about 30 seconds.
Pour the mixture into a recycled plastic squeeze bottle or a
piping bag.

3 Squeeze a thin stream of batter in a spiderweb shape into the

hot oil. Make the funnel cake about 5 inches (12.5 cm) wide (any
larger will be very difficult to flip).

4 Fry for 3 to 4 minutes or until golden brown and firm enough to

flip. Carefully turn over using a slotted metal spatula and fry for an
additional 3 to 4 minutes or until golden brown.

5 Remove from the oil and drain on a paper towel–lined plate.

Dust with powdered sugar. Funnel cakes are best served fresh.

note The batter can be stored in the refrigerator and used over
several days to make funnel cakes for dessert.

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 dark chocolate–dIpped
2 large eggs, beaten
2
⁄3 cup (128 g) coconut sugar

WaFFle cones
1
⁄3 cup (37 g) blanched almond
flour
1
⁄3 cup (43 g) arrowroot starch
1
⁄3 cup (40 g) tapioca starch
2 tablespoons (28 g) butter or this recipe requires a waffle cone maker or pizzelle iron
coconut oil
and a waffle cone form, because they both make a very
1 teaspoon vanilla extract
thin and crispy waffle. once you feel comfortable making
¼ teaspoon sea salt
waffle cones, try filling the cone with ice cream and
1 cup (175 g) dark chocolate
chips serving while the cone is still hot.

yield: 6 to 8 Waffle cones

1 Preheat a waffle cone maker to medium heat.

2 In a blender, combine the eggs, sugar, flour, starches, butter,

vanilla, and salt and blend on high until smooth, about 30 seconds.

3 Fill a ¼-cup (60 ml) dry measuring cup with batter and pour into
the center of the waffle cone maker (don’t scrape out the extra batter
from the cup, just keep refilling and pouring until the end and then
scrape). Cook for 1 minute and then check for a light brown color;
cook for an additional 20 to 40 seconds, if necessary, and/or adjust
the setting according to the manufacturer’s instructions if the cones
are getting too dark or not cooking fast enough.

4 Quickly remove the waffle cone from the maker and place on a
clean dish towel. Use the cloth to help lift and roll the waffle cone
around the cone form. Hold the cone for a few seconds to cool into
shape and then transfer to a cone holder or set in a tall glass to cool
completely. Repeat until all the batter is used.

5 Melt the chocolate chips in the top of a double boiler. Dip the
top of the cones into the melted chocolate. Place the cones back in
the cone holder or glasses to allow the chocolate to cool and harden.

6 Waffle cones will keep in an airtight container for up to a week.

Fill with ice cream of your choice and enjoy!

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 no-oatMeal creaM pIes
FOr cOOkIEs:

2 cups (224 g) blanched

almond flour
¾ cup (90 g) tapioca starch
these no-oatmeal cookies, baked just until set, are soft ¼ cup (32 g) arrowroot starch
and tender. you can also use the cream filling to frost the ½ teaspoon ground
classic Birthday cake or cupcakes (page 182). cinnamon
½ teaspoon sea salt
1 cup (192 g) coconut sugar
1
⁄3 cup (80 ml) milk
1 Preheat the oven to 325°F (170°C, or gas mark 3) and line a 3 tablespoons (42 g) butter,
baking sheet with parchment paper. melted
2 tablespoons (40 g) honey
2 To make the cookies: In a medium bowl, whisk together the 1 teaspoon vanilla extract
flour, starches, cinnamon, and salt.
FOr FILLInG:
3 In a large bowl with a handheld mixer or in the bowl of a stand 8 ounces (225 g) cream
mixer on medium speed, beat together the sugar, milk, butter, cheese, softened
honey, and vanilla until combined and smooth. Gradually add the ¾ cup (165 g) butter, softened
dry mixture and mix until combined. 1
⁄3 cup (107 g) honey
1 teaspoon vanilla extract
4 Scoop 1-ounce (28 g) portions of dough and arrange 2 inches
(5 cm) apart on the baking sheet. Using moistened fingers, flatten
each into a ½-inch (1.3 cm)-thick disk. You will need a total of yield: 24 cream pie sandwiches
48 cookies.

5 Bake for 18 to 20 minutes or until the cookies spring back when

touched. Transfer to a cooling rack. Cool completely.

6 To make the filling: In a medium bowl with a handheld mixer or

in the bowl of a stand mixer, beat together the cream cheese and
butter on high until light and fluffy, about 3 minutes. Add the honey
and vanilla and mix until incorporated.

7 Turn over half of the cooled cookies. Spread the filling on the flat
side and sandwich with another cookie, flat-side against the filling.
note No-Oatmeal Cream Pies
Repeat for the remaining cookies. Store the cream pies in an
can be frozen in an airtight
airtight container in the fridge for up to a week.
container for up to 6 months.
Allow to thaw in the refrigera-
tor overnight before eating.

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 puMpkIn roll WIth creaM
FOr cAkE:

¼ cup (28 g) blanched

cheese FIllInG
almond flour
¼ cup (30 g) tapioca starch
¼ cup (32 g) arrowroot starch
½ teaspoon baking soda
½ teaspoon baking powder if you’re unfamiliar with pumpkin rolls, then you’re in for a
(page 20) real treat. this is a thin pumpkin cake, rolled around a
½ teaspoon ground
cream cheese filling. it’s as pretty as it is delicious. i make
cinnamon
½ teaspoon ground cloves
several of them before thanksgiving and keep them in the
¼ teaspoon sea salt freezer. although they are best when thawed in the
3 large eggs refrigerator, they are also very good frozen.
1 cup (192 g) coconut sugar
2
⁄3 cup (163 g) pumpkin puree
Optional: 1 cup chopped
nuts, such as (120 g)
walnuts or (110 g) pecans
powdered sugar, for dusting

FOr FILLInG:

8 ounces (225 g) cream

cheese, softened
½ cup (112 g) butter, softened
2 tablespoons (40 g) honey
2 tablespoons (30 ml) maple
syrup
1 teaspoon vanilla extract

yield: 10 servings

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 1 Preheat the oven to 375°F (190°C, or gas 6 Starting at a short end, roll up the towel and
mark 5). Line a 15 x 10-inch (38 x 25.4 cm) jelly-roll cake together into a jelly roll. Set seam-side down
pan with lightly greased parchment paper. and allow to completely cool while rolled up,
about 1 hour.
2 To make the cake: In a medium bowl,
combine the flour, starches, baking soda, baking 7 To make the filling: In a bowl with a handheld
powder, cinnamon, cloves, and salt and mix well. mixer or in the bowl of a stand mixer on medium
speed, beat together the cream cheese and
3 In a large bowl with a handheld mixer or in butter until fluffy, about 2 to 3 minutes. Add
the bowl of a stand mixer on medium speed, beat
the honey, maple syrup, and vanilla and beat
together the eggs and coconut sugar until thick.
until smooth.
Add the pumpkin puree and blend until combined.
Gradually add the dry ingredients and mix 8 When the cake is completely cool, gently
until smooth. unroll it and spread with the cream cheese filling
to the edges. Roll it back up (without the towel)
4 Pour the batter onto the prepared jelly-roll pan and wrap in plastic wrap. Chill in the fridge for at
and sprinkle with the chopped nuts, if desired.
least 1 hour before cutting and serving. Dust
Bake for 10 to 15 minutes until the top of the cake
with powdered sugar, if desired.
springs back when touched.

5 While the cake is baking, spread out a clean

kitchen towel and sprinkle with powdered sugar.
When the cake is done, remove it from the oven
and gently flip the cake onto the powdered
sugared towel, so the parchment paper is on top,
and peel off the paper.

note Pumpkin rolls freeze well, wrapped tightly in plastic wrap, for up to 6 months. (Freeze it in slices
so you can take out just what you need.) Allow to thaw overnight in the fridge before serving.

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 chocolate sandWIch
FOr cOOkIEs:
1
⁄3 cup (37 g) plus

cookIes
1 tablespoon (7 g)
blanched almond flour
1
⁄3 cup (43 g) plus
1 tablespoon (11 g)
arrowroot starch
Here’s a simple homemade version of your favorite cream- 1
⁄3 cup (40 g) plus
filled chocolate cookie, suitable for dunking into milk. add 1 tablespoon (8 g)
tapioca starch
a couple drops of peppermint extract to the filling or
3 tablespoons (15 g) cocoa
cookie dough for a chocolate-mint version. powder, plus more for
dusting
1 tablespoon (11 g) potato
flour
1 Preheat the oven to 325°F (170°C, or gas mark 3) and line a ¼ teaspoon sea salt
baking sheet with parchment paper. 1 large egg
½ cup (112 g) butter, softened
2 To make the cookies: In a small bowl, whisk together the flour,
½ cup (96 g) cane sugar
starches, cocoa powder, potato flour, and salt.
1 teaspoon vanilla extract
3 In a large bowl with a handheld mixer or in the bowl of a stand
FOr FILLInG:
mixer on medium speed, beat together the egg, butter, sugar, and
vanilla for 1 minute until smooth. Gradually add the flour mixture ¾ cup (90 g) powdered sugar
and beat until well blended, scraping down the sides of the bowl ½ cup (112 g) palm
shortening
as necessary.
1 teaspoon vanilla extract
4 Using your hands, roll a teaspoon of dough into a ball and place
it on the baking sheet. Use your fingers, lightly dusted with cocoa yield: 24 cookie sandwiches
powder, to press the ball flat into a ¼-inch (6 mm)-thick disk.
Repeat for all the dough, placing the cookies 1 inch (2.5 cm) apart
from each other. You will need a total of 48 cookies.

5 Bake for 9 to 11 minutes or until the cookies look dry. Cool for
5 minutes and then remove from the baking sheet and place on a
cooling rack to cool completely before filling.

6 To make the filling: Using an electric mixer, beat together the

sugar, shortening, and vanilla until well combined. Spread the
filling on the flat side of a cookie and top with another cookie.
Cookies can be stored in an airtight container at room temperature
for up to a week.

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 chocolate WhoopIe pIes
the whoopie pie, or gob (a term indigenous to the pittsburgh region), is a baked
good that may be considered a cookie, a pie, or a cake. it is made of two round
mound-shaped pieces of chocolate cake with a sweet, creamy filling or frosting
sandwiched between them.

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 1 Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking FOr cAkEs:
sheet with parchment paper. 1 cup (192 g) coconut sugar
½ cup (112 g) butter, softened
2 To make the cakes: In a large bowl with a handheld mixer or in
1 large egg
the bowl of a stand mixer on medium speed, beat together the
1 teaspoon vanilla extract
sugar and butter until light and fluffy, about 3 minutes. Add the
egg and vanilla and beat until well combined.
2
⁄3 cup (75 g) blanched almond
flour
3 In a separate bowl, combine the flour, starches, cocoa powder, 1 tablespoon (11 g) potato
baking soda, baking powder, and salt. Add half of the dry ingredi- flour
ents to the butter mixture on low speed.
2
⁄3 cup (85 g) arrowroot starch
2
⁄3 cup (80 g) tapioca starch
4 When the dry ingredients have been incorporated, stop the 1
⁄3 cup (27 g) cocoa powder
mixer and add the buttermilk. Continue to mix on low speed until
1 teaspoon baking soda
all the ingredients are incorporated. Add the remaining dry
1 teaspoon baking powder
mixture and mix on low until combined. (page 20)
½ teaspoon sea salt
5 Drop heaping tablespoons (15 g) of batter onto the baking sheet,
2 inches (5 cm) apart. Bake for 8 to 10 minutes until the tops of the 1 cup (235 ml) cultured
buttermilk
cakes spring back when touched. Remove from the oven and allow
the cakes to cool for 10 minutes before removing from the pan. Cool FOr FILLInG:
completely on a cooling rack prior to filling. ½ cup (112 g) butter, softened

6 To make the filling: In a large bowl, beat the butter on high until 3 cups (360 g) powdered
sugar
light and fluffy, about 2 to 3 minutes. Add the powdered sugar,
2 tablespoons (28 ml) heavy
½ cup (60 g) at a time, until completely incorporated. Mix in the
cream
heavy cream and vanilla until smooth.
1 teaspoon vanilla extract
7 Spread the filling on the flat side of one cake and sandwich with
the flat side of another cake. Whoopie pies can be stored at room yield: 12 Whoopie pies
temperature in an airtight container for 3 to 5 days.

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 red velvet cupcakes WIth
FOr cupcAkEs:

¼ cup (55 g) butter, softened

creaM cheese FrostInG

¼ cup (80 g) honey
½ teaspoon vanilla extract
4 large eggs
¼ cup (28 g) coconut flour
2 teaspoons beet powder
although red velvet cake is a southern classic, it’s
½ teaspoon cocoa powder traditionally made with unhealthy ingredients such as
¼ teaspoon sea salt white flour and red food coloring. Getting its red hue from
¼ teaspoon baking soda beet powder, this smooth, moist version has just as much
delicious cocoa flavor, making it perfect for valentine’s
FOr FrOstInG:
Day—or any day.
8 ounces (225 g) cream
cheese, softened
2 tablespoons (28 g) butter,
softened
2 tablespoons (30 ml) maple 1 Preheat the oven to 350°F (180°C, or gas mark 4) and line 8 cups
syrup of a cupcake pan with paper liners.

yield: 8 cupcakes 2 To make the cupcakes: In a medium bowl with a handheld

mixer or in the bowl of a stand mixer on medium speed, beat
together the butter, honey, and vanilla until fluffy, about 3 minutes.
Add the eggs, one at a time, beating each until well incorporated.

3 Add the flour, powders, salt, and baking soda and mix well.
Allow the batter to rest for 15 minutes.

4 Pour the batter into the cupcake cups (about two-thirds full)
and bake for 15 to 20 minutes until a toothpick inserted into the
center of a cupcake comes out clean.

5 Transfer the cupcakes to a cooling rack and allow to cool

completely before frosting.

6 To make the frosting: In a medium bowl, beat together

the cream cheese and butter until light and fluffy, about 2 to
3 minutes. Add the maple syrup and mix well. Frost the cooled
note Beet powder can be cupcakes. Cupcakes can be stored in an airtight container in the
found at local food co-ops that refrigerator for 3 to 5 days.
have bulk spices or online.

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 afterword

the WIthout GraIn lIFestyle

Despite whatever doubts you still may have, let me assure you: if i can live
without grain, so can you! i’ve successfully navigated the grain-free terrain
for several years without feeling deprived. the secret is making sure you are
always prepared and learning how to replicate the foods you might otherwise
miss. i’ve already shared with you 100 recipes to get your started, along with
some tips and tricks to creating grain-free versions of your own favorite
recipes. still, every meal isn’t going to be under your control, made in your
own kitchen.

the next step is getting prepared for those times in which you are at the
mercy of someone else to prepare food for you. Holidays, parties, going out to
eat—they are an inevitable part of our lives, but they don’t have to be a
hindrance to a grain-free lifestyle. With the tips that follow, you’ll learn how
to have foresight and be prepared to succeed in any situation.

i’ll also share easy ways to modify the ingredients in this book (and other
recipes) to avoid common allergenic foods, such as dairy and eggs. and at
the end, i’ll provide you with resources for many of the ingredients i’ve used
throughout this book. i hope you’ll see that a grain-free lifestyle can be as
simple to follow as one with grain—only you’ll feel so much better!

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 GR a i n-F R E E Hol i Day s Be assertive. If you get a salad with croutons,
don’t just pick them off. Send it back and ask for a
Holiday celebrations brim with food and fun, but
fresh-made salad. Even small traces of gluten—
they also create special health and dietary
such as where the croutons came into contact
challenges for the millions of people with food
with the vegetables in your salad—will cause
allergies, intolerances, or diet-controlled diseases.
cross-contamination. Tell the server or chef that
Fortunately, you can still enjoy holiday breads,
it’s important to use extra care in preparing and
cookies, pies, and other treats—it just takes
serving your food.
planning and creativity. Here are some tips to
help you have a holiday season without grain.
If you don’t trust the chef, restaurant, or party
host or hostess to deliver a safe, grain-free meal,
do your homework. Knowing which foods you
eat something at home before the gathering and
can and cannot eat is crucial. Although breads
just have a beverage, fresh fruit, or another safe
and pasta dishes are obvious no-no’s, learn what
alternative at the party.
other foods—such as casseroles, gravies, salad
dressings, and marinades—might also contain
Be creative. Experiment with creating your own
grains and look for grain-free alternatives and
grain-free versions of your favorite holiday foods.
recipes. When it comes to holiday cheer, wine
You would be surprised how easy it be to adapt
and cocktails made with tequila, rum, and
most recipes, once you learn how the grain-free
potato vodka are safe bets, but avoid the beer
flours work together. (I’ve shared my basic
and wine coolers.
combination of grain-free flours to replace
all-purpose flour on page 198.)
plan ahead. If you are attending a party at
someone’s home and are unsure of the menu,
change your focus. Although food takes center
prepare and bring a dish to share that you know
stage during the holiday season, don’t forget to
you will be able to eat. If the party is at a restau-
relish special time with family and friends.
rant or hotel, call the chef or food service manager
Focusing more on people and less on food can
for information about the menu. Ask whether
make your holiday more meaningful.
there is an allergy/gluten-free menu or whether
you can request a special meal. You’ll have more
success if you call several days to a week in
advance. The best time to reach a restaurant or
caterer is about 2 p.m.—between the lunch and
dinner rush. Once you arrive at the party, confirm
that your special meal is being prepared and let
the kitchen staff know where you are seated.

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 GR a i n-F R E E t i p s F oR never downplay the importance of the way
you eat. By telling people that you have food
E at i nG ou t
allergies, you will be taken more seriously than if
Eating out and staying grain-free might seem like you say you’re on a grain-free “diet.” There are so
a very difficult task, particularly at first. But if you many people who don’t yet understand the
plan ahead, it doesn’t have to be a big deal. Of critical role food plays in our daily health and
course, you’re probably going to cook a lot more what an impact removing grains from your diet
and eat more of your meals at home, at least can make.
initially, but it is possible to enjoy the occasional
treat, such as a night out with friends. Using the term “food allergies” also makes people
aware right away that you are not only avoiding
do your research before you leave home! one food, but several. When asked for specifics,
Don’t wait until you get to the restaurant where I’ve found the best way to explain my food
you may be rushed into a decision. Take a few allergies is, “I cannot eat wheat, gluten, or any
minutes to look for the restaurant menu online to other grains, such as corn, rice, or oatmeal.”
see what your options are beforehand or, better
yet, give them a call and ask whether they have don’t be too embarrassed to ask. My mom
any allergy-free options. always tells me, “Ask for nothing, get nothing.”
Although naturally grain-free foods are readily
tell everyone that you have food allergies. available, in many forms, at practically every
No, I don’t mean tell strangers on the street or restaurant (eggs, meat, fish, vegetables, etc.),
patrons at the next table. I always start by there are many ways that grains can hide in plain
notifying the hostess when I arrive that I have sight: sauces, seasonings, marinades, and
food allergies. I ask if they have an allergy-free breadings are just some of the things to be
and/or gluten-free menu. If they do not have a cautious about. (Remember the key culprits
specifically designated menu, then I’ll ask if the from page 18.) When in doubt, ask!
manager is available to go over the menu with
me to determine which dishes are safe for me Don’t be afraid to ask questions about the
to eat. ingredients in a dish or how it’s prepared. “Can
I get the grilled [chicken, steak, or fish] without
Every person who comes to your table should any seasonings or sauces?”
know you have allergies, whether they are taking
your order or serving your drinks. For example, Also don’t hesitate to ask for a convenient swap:
you can find creative ways to work it into the “May I have an extra serving of vegetables
conversation with the bartender: “I have food instead of the rice?” The worst they can say
allergies and I can’t have alcohol made from is “no.”
grains. I prefer vodka. Do you have any potato
vodka? Or do you have any recommendations?”

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 You may feel like you’re being a bother by asking oil-vinegar dressing. Although it’s not the kind of
so many questions or requesting substitutions, meal I get excited about when eating out, it will
but remember that part of their job is to be hold me over until I get home—and someone else
courteous and helpful to you during your dining takes care of the dishes.
experience. Don’t let your shyness get in the way
of your health. tell them, “thank you!” If people have gone
out of their way to be helpful, go out of your way
Always have a backup plan. When in doubt, to tell them thank you and that you sincerely
have a few go-to safe meal ideas in mind. My appreciate their help. And it never hurts to put a
always safe meal is a tossed salad (no bread, little extra in the tip. Next time you come back,
breadsticks, crackers, or croutons) with an they will most likely be even more helpful!

a l l E RGy-F R E E s u B s t i t u t ion s

ALLErGEn suBstItutE nOtEs

all-purpose flour almond flour, sesame seed flour, or 1:1 ratio
cashew flour
Eggs chia “egg”: 1 tbsp (12 g) ground chia let the mixture sit for
seeds plus 3 tbsp (45 ml) water = 1 egg. 5 minutes before using.
Flax “egg”: 1 tbsp (7 g) ground flaxseed let the mixture sit for
plus 3 tbsp (45 ml) water = 1 egg. 5 minutes before using.
Mashed starchy veggies or fruit such as ¼ cup (50 g) = 1 egg
sweet potato, white potato, pumpkin,
applesauce, or banana.
Gelatin and water: 1 tbsp (7 g) gelatin Beat until frothy.
plus 1 tbsp (15 ml) cold water plus 2 tbsp
(28 ml) hot water = 1 egg.
Milk nut milks and coconut milk 1:1 ratio
Heavy cream coconut cream 1:1 ratio
Half-and-half Mix together equal parts coconut milk
and coconut cream.
sour cream 1 cup (235 ml) coconut cream plus 1 1:1 ratio
teaspoon lemon juice
Buttermilk 1 cup (235 ml) nondairy milk plus 1 1:1 ratio
teaspoon apple cider vinegar
yogurt coconut yogurt 1:1 ratio

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 R E s ou Rc E s

ItEm cOmpAnY nAmE cOmpAnY WEBsItE

apple cider vinegar Bragg www.bragg.com
arrowroot starch nuts.com www.nuts.com
Blanched almond flour Honeyville http://shop.honeyville.com
Bone broth pacific Foods www.pacificfoods.com
Bare Bones Broth www.barebonesbroth.com
Butter trickling springs www.tricklingspringscreamery.com
creamery
Butter kalona supernatural www.kalonasupernatural.com
Buttermilk, cultured trickling springs www.tricklingspringscreamery.com
creamery
cane sugar nuts.com www.nuts.com
chocolate, soy-free tropical traditions www.tropicaltraditions.com
coconut aminos coconut secret www.coconutsecret.com
coconut flour tropical traditions www.tropicaltraditions.com
coconut milk (additive-free) natural value www.naturalvalue.com
coconut oil tropical traditions www.tropicaltraditions.com
coconut sugar Madhava www.madhavasweeteners.com
cottage cheese kalona supernatural www.kalonasupernatural.com
cream cheese organic valley www.organicvalley.coop
Dried fruit nuts.com www.nuts.com
Fish sauce Red Boat Fish sauce www.redboatfishsauce.com
Ghee pure indian Foods www.pureindianfoods.com
Grass-fed gelatin Great lakes Gelatin www.greatlakesgelatin.com
Half-and-half trickling springs www.tricklingspringscreamery.com
creamery
Heavy cream trickling springs www.tricklingspringscreamery.com
creamery
Honey tropical traditions www.tropicaltraditions.com
Honey the Family cow www.yourfamilyfarmer.com
lard us Wellness Meats www.grasslandbeef.com
Maple syrup tropical traditions www.tropicaltraditions.com
Mayonnaise Wilderness Family www.wildernessfamilynaturals.com
naturals

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 ItEm cOmpAnY nAmE cOmpAnY WEBsItE
nutritional yeast kal www.amazon.com
nuts nuts.com www.nuts.com
olive oil kasandrinos international www.kasandrinos.com
palm oil tropical traditions www.tropicaltraditions.com
palm shortening tropical traditions www.tropicaltraditions.com
pasture-raised meats us Wellness Meats www.grasslandbeef.com
potato flour nuts.com www.nuts.com
potato starch nuts.com www.nuts.com
powdered sugar Wholesome sweeteners http://wholesomesweeteners.com
Raw cheese the Family cow www.yourfamilyfarmer.com
Raw dairy the Family cow www.yourfamilyfarmer.com
sauerkraut, fermented tropical traditions www.tropicaltraditions.com
schmaltz us Wellness Meats www.grasslandbeef.com
sea salt Real salt www.realsalt.com
seafood, wild-caught vital choice www.vitalchoice.com
shredded coconut tropical traditions www.tropicaltraditions.com
sour cream kalona supernatural www.kalonasupernatural.com
spices simply organic www.simplyorganic.com
spices, organic Frontier co-op www.frontiercoop.com/products/
spices.php
stevia sweetleaf www.sweetleaf.com
tallow us Wellness Meats www.grasslandbeef.com
tapioca starch nuts.com www.nuts.com
uncured meats appleGate Farms www.applegate.com
vanilla extract tropical traditions www.tropicaltraditions.com
Worcestershire sauce lea and perrins www.leaperrins.com
yogurt kalona supernatural www.kalonasupernatural.com

For help finding local farms, visit www.eatwild.com, www.localharvest.org, www.pickyourown.org,

and www.buyfreshbuylocal.net.

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 acknoWledGMents
To everyone who has visited my Health Starts in Thank you to all my farmer friends who continue
the Kitchen blog and/or followed me on social to amaze me with their dedication to providing a
media, I am immensely grateful for your contin- robust harvest of nourishing foods. To The
ued support. Without all of you, this book would Family Cow, Working H Farms, DeBerry Farm,
not have been possible. Evans Knob Farm, Backbone Food Farm, and all
the other famers at the Morgantown Farmers
To my parents: thank you for raising me to be a
Market: I appreciate your friendship and am
confident, unique individual, who isn’t intimi-
proud to have used your foods in the recipes and
dated by anyone or anything. I love you both very
photographs in this book.
much. Dad, I followed your advice, and I found
something I love to do and made it my career. A special thank you to my entire team at Fair
Winds Press. I appreciate all of your help and
Thank you to all of my friends and family who
support in writing this book, especially Jill
taste-tested recipes for this book. I appreciate
Alexander. Jill, thank you for reaching out to me
you going out of your way to stop over and give
and seeing potential in my voice.
me feedback on my latest creations.
Hercules, you have been the best companion
Grammie Elsie, Nan Ryczek, and Momma Rich:
throughout writing this book. Having you by my
there are no other women more influential in
side, always ready with puppy kisses and
empowering me to go against the grain and be
snuggles, made even the most hectic days of
an accomplished domestic woman. Our talks
recipe failures filled with love and happiness.
about cooking and gardening made me
understand that my true calling in life was not to And last but not least, thank you to my loving
be confined in an office, but being barefoot in my and supportive husband, Ray. Thank you for
garden and sharing my love through food. With putting up with a messy kitchen and not
love and admiration I thank you for all that you complaining when I served you dinner that
taught me and being forever in my heart, wasn’t nearly as pretty as the pictures (and often
cheering me on when faced with hesitation and cold) while writing this book. I’m humbled at
faltering confidence. Every day I strive to make how selflessly you support my endeavors and
you proud of the woman I have become. work so hard to give me everything I’ve ever
wanted. I love you.

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 aBout the author
Hayley Barisa Ryczek is the voice behind the healthy cooking
and natural lifestyle blog, Health Starts in the Kitchen.

Most often you will find Hayley in her kitchen because she
has an insatiable passion for food and cooking. she resides
with her husband, Ray, and black lab, Hercules, on a 6-acre
homestead in rural, southwestern pennsylvania. together,
they have a beautiful organic garden, raise chickens and
turkeys, forage for wild edibles, and enjoy sunday evening
rides in the scenic laurel Mountains.

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 INDEX
acidic foods, 10 No-Bake Cookies, 173 Tortillas, 41
additives, 17, 18, 22 Vanilla Granola, 57 Tuna Noodle Casserole, 137
alcoholic beverages, 16–17 American Academy of Environmental Weenie Tots, 166
all-purpose flour, 21, 198 Medicine (AAEM), 26 artichokes. See Spinach and Artichoke
almond flour amino acids, 11–12 Dip, 70–71
Apple Crisp, 184 antibiotics, 27 autoimmune diseases, 12–13
Bagels, 50 appetizers
Banana Nut Bread, 181 Bacon-Wrapped Jalapeño Poppers bacon
Blueberry Muffins with Crumb with Ranch Dip, 72–73 Bacon-Wrapped Jalapeño Poppers
Topping, 53 Buffalo Wings, 68 with Ranch Dip, 72–73
Breading Mix, 34 Egg Rolls, 80 Clam Chowder, 104
Breadsticks (Grissini), 45 Fried Calamari, 74 Fried Cabbage and Noodles, 88
Buttermilk Biscuits, 43 Mozzarella Cheese Sticks, 77 Potato Soup with Bacon and
Cake Doughnuts, 64–65 Southwest Quesadillas, 78 Scallions, 101
Carrot Cake with Maple Cream Spinach and Artichoke Dip, 70–71 Turkey, Bacon, and Swiss Lettuce
Cheese Frosting, 172 Turkey, Bacon, and Swiss Lettuce Wraps, 69
Cheese “It” Crackers, 83 Wraps, 69 Bagels, 50
Chocolate Cake Doughnuts, 64–65 Weenie Tots, 166 Baked Manicotti, 140
Chocolate Chip Cookies, 178 Apple Crisp, 184 baking powder. See Homemade
Chocolate Sandwich Cookies, 191 apricots. See Granola Bars, 62–63 Grain-Free Baking Powder, 20
Chocolate Whoopie Pies, 192–193 arrowroot starch Banana Nut Bread, 181
Cinnamon Rolls, 60–61 Beef Stroganoff with “Zoodles,” 126 Basic Bone Broth, 93
Classic Birthday Cake with Blueberry Muffins with Crumb Battered Fish and Chips, 130
Buttercream Frosting, 182–183 Topping, 53 beef
Classic Meatloaf, 117 Breading Mix, 34 Baked Manicotti, 140
Crispy Baked Pork Chops, 128 Buttermilk Biscuits, 43 Beef Stroganoff with “Zoodles,” 126
Crispy Belgian Waffles, 49 Cheese “It” Crackers, 83 Cabbage Rolls in Tomato Sauce,
Dark Chocolate–Dipped Waffle Cheese Sauce, 42 118–119
Cones, 186 Chocolate Sandwich Cookies, 191 Chicken-Fried Steak with Country
Everything Crackers, 81 Chocolate Whoopie Pies, 192–193 Gravy, 129
Flat Bread, 40 Cinnamon Rolls, 60–61 Classic Meatloaf, 117
Fried Calamari, 74 Cream of Broccoli Soup, 94 Crispy Beef Tacos, 146
Fudgy Brownies, 177 Crispy Baked Pork Chops, 128 Fajitas, 141
Funnel Cakes, 185 Dark Chocolate–Dipped Waffle Greek Gyros with Tzatziki Sauce,
General Tso’s Chicken, 154–155 Cones, 186 144–145
Homemade Cinnamon Crunch Dinner Rolls, 44 Hearty Beef Stew, 103
Cereal, 58 Fluffy Pancakes, 55 Salisbury Steak with Mushroom
introduction to, 19 French Onion Soup, 102 Gravy, 120
Key Lime Pie, 171 General Tso’s Chicken, 154–155 Sloppy Joe Baked Potatoes, 115
Mozzarella Cheese Sticks, 77 Gravy, 36 Southwest Quesadillas, 78
No-Corn, Corn Dog, 162 Homemade Grain-Free Baking Spaghetti and Meatballs, 135
No-Oatmeal Cream Pies, 187 Powder, 20 Stuffed Peppers, 112–113
Pasta Dough, 37 Honey Walnut Shrimp, 156 beef bones. See Basic Bone Broth, 93
Pie Crust, 33 introduction to, 19–20 beef broth/stock
Pumpkin Spice Cake Key Lime Pie, 171 Beef Stroganoff with “Zoodles,” 126
Doughnuts, 64–65 Lemon Meringue Pie, 174 Cream of Mushroom Soup, 97
Pumpkin Roll with Cream Cheese No-Corn, Corn Dog, 162 French Onion Soup, 102
Filling, 188–189 No-Oatmeal Cream Pies, 187 Gravy, 36
Ricotta Gnocchi with Spinach, Pasta Dough, 37 Hearty Beef Stew, 103
Tomatoes, and Feta, 132–133 Pepperoni Rolls, 161 Salisbury Steak with Mushroom
Sliceable Sandwich Bread, 38–39 Pumpkin Roll with Cream Cheese Gravy, 120
Soft Pretzels, 164–165 Filling, 188–189 Beer Batter Onion Rings, 84
Tortillas, 41 Ricotta Gnocchi with Spinach, bell peppers
almonds Tomatoes, and Feta, 132–133 Fajitas, 141
Dark Chocolate Granola, 57 Sliceable Sandwich Bread, 38–39 Hungarian Goulash, 98
Granola Bars, 62–63 Soft Pretzels, 164–165

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 Salmon Patties with Lemon Egg Rolls, 80 Ham and Shrimp Fried Rice, 157
Aioli, 134 Fried Cabbage and Noodles, 88 recipe, 35
Sloppy Joe Baked Potatoes, 115 Ham and Shrimp Fried Rice, 157 Stuffed Peppers, 112–113
Southwest Quesadillas, 78 cakes. See also cupcakes; muffins. celery
Stuffed Peppers, 112–113 Cake Doughnuts, 64–65 Clam Chowder, 104
Thai Red Curry Shrimp, 150 Carrot Cake with Maple Cream Classic Dressing/Stuffing, 91
biscuits. See also breads; rolls. Cheese Frosting, 172 Creamed Chicken and Biscuits, 123
Buttermilk Biscuits, 43 Chocolate Whoopie Pies, 192–193 Cream of Broccoli Soup, 94
Creamed Chicken and Biscuits, 123 Classic Birthday Cake with Ham and Shrimp Fried Rice, 157
Sausage Gravy and Biscuits, 54 Buttercream Frosting, 182–183 Hearty Beef Stew, 103
Blueberry Muffins with Crumb Funnel Cakes, 185 Home-Style Chicken Noodle
Topping, 53 Pumpkin Roll with Cream Cheese Soup, 107
Breading Mix Filling, 188–189 Hungarian Goulash, 98
Battered Fish and Chips, 130 cane sugar Italian Wedding Soup, 109
Beer Batter Onion Rings, 84 Cake Doughnuts, 64–65 Potato Soup with Bacon and
Buffalo Wings, 68 Chocolate Cake Doughnuts, 64–65 Scallions, 101
Buttermilk Fried Chicken, 131 Chocolate Sandwich Cookies, 191 Turkey Pot Pie, 114
Chicken-Fried Steak with Country Cinnamon Rolls, 60–61 celiac disease, 7, 11, 12
Gravy, 129 Classic Birthday Cake with cereals. See Homemade Cinnamon
Eggplant Parmesan Stacks, 124–125 Buttercream Frosting, 182–183 Crunch Cereal, 58
recipe, 34 General Tso’s Chicken, 154–155 Cheddar cheese
breads. See also biscuits; rolls. Homemade Cinnamon Crunch Bacon-Wrapped Jalapeño Poppers
Bagels, 50 Cereal, 58 with Ranch Dip, 72–73
Banana Nut Bread, 181 Honey Walnut Shrimp, 156 Cheese “It” Crackers, 83
Breadsticks (Grissini), 45 introduction to, 168 Cheese Sauce, 42
Buttermilk Biscuits, 43 Lemon Meringue Pie, 174 Cream of Broccoli Soup, 94
Dinner Rolls, 44 Pumpkin Spice Cake Ham and Cheese “Hot Pocket,” 167
Flat Bread, 40 Doughnuts, 64–65 Mac-a-Phony and Cheese, 90
Sliceable Sandwich Bread, 38–39 carrots Pepperoni Rolls, 161
breakfasts Carrot Cake with Maple Cream Potato and Cheese Pierogi, 138–139
Bagels, 50 Cheese Frosting, 172 Southwest Quesadillas, 78
Blueberry Muffins with Crumb Clam Chowder, 104 Tuna Noodle Casserole, 137
Topping, 53 Classic Meatloaf, 117 Cheese “It” Crackers, 83
Cake Doughnuts, 64–65 Creamed Chicken and Biscuits, 123 Cheese Sauce
Chocolate Cake Doughnuts, 64–65 Cream of Broccoli Soup, 94 recipe, 42
Cinnamon Rolls, 60–61 Egg Rolls, 80 Soft Pretzels, 164–165
Crispy Belgian Waffles, 49 Ham and Shrimp Fried Rice, 157 chicken
Dark Chocolate Granola, 57 Hearty Beef Stew, 103 Buffalo Wings, 68
Fluffy Pancakes, 55 Home-Style Chicken Noodle Buttermilk Fried Chicken, 131
Granola Bars, 62–63 Soup, 107 Chicken Tenders, 160
Homemade Cinnamon Crunch Hungarian Goulash, 98 Creamed Chicken and Biscuits, 123
Cereal, 58 Italian Wedding Soup, 109 Crispy Baked Chicken, 128
Pumpkin Spice Cake Potato Soup with Bacon and Egg Rolls, 80
Doughnuts, 64–65 Scallions, 101 General Tso’s Chicken, 154–155
Sausage Gravy and Biscuits, 54 Stuffed Peppers, 112–113 Home-Style Chicken Noodle
Vanilla Granola, 57 Thai Red Curry Shrimp, 150 Soup, 107
broccoli Turkey Pot Pie, 114 Indian Butter Chicken, 148–149
Cream of Broccoli Soup, 94 cashews Southwest Quesadillas, 78
Ham and Shrimp Fried Rice, 157 Dark Chocolate Granola, 57 Turkey, Bacon, and Swiss Lettuce
Thai Red Curry Shrimp, 150 Granola Bars, 62–63 Wraps, 69
Buffalo Wings, 68 Indian Butter Chicken, 148–149 Turkey Pot Pie, 114
bulk shopping, 28 No-Bake Cookies, 173 chicken bones. See Basic
Bulletproof coffee, 47 Vanilla Granola, 57 Bone Broth, 93
Buttermilk Biscuits cauliflower chicken broth/stock
Creamed Chicken and Biscuits, 123 Cabbage Rolls in Tomato Clam Chowder, 104
recipe, 43 Sauce, 118–119 Classic Dressing/Stuffing, 91
Sausage Gravy and Biscuits, 54 Cauliflower Rice, 35 Crab Bisque, 108
Buttermilk Fried Chicken, 131 Mac-a-Phony and Cheese, 90 Creamed Chicken and Biscuits, 123
Stuffed Peppers, 112–113 Cream of Broccoli Soup, 94
cabbage Cauliflower Rice Cream of Mushroom Soup, 97
Cabbage Rolls in Tomato Cabbage Rolls in Tomato French Onion Soup, 102
Sauce, 118–119 Sauce, 118–119 General Tso’s Chicken, 154–155

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 Gravy, 36 Blueberry Muffins with Crumb CSA (community supported
Home-Style Chicken Noodle Topping, 53 agriculture) programs, 28
Soup, 107 Cheese “It” Crackers, 83 cupcakes. See also cakes; muffins.
Italian Wedding Soup, 109 Chocolate Chip Cookies, 178 Classic Birthday Cake with
Potato Soup with Bacon and Chocolate Whoopie Pies, 192–193 Buttercream Frosting, 182–183
Scallions, 101 Cinnamon Rolls, 60–61 Red Velvet Cupcakes with Cream
Turkey Pot Pie, 114 Classic Meatloaf, 117 Cheese Frosting, 194
Chicken-Fried Steak with Country Crispy Belgian Waffles, 49
Gravy, 129 Dark Chocolate–Dipped Waffle Dark Chocolate–Dipped Waffle
chocolate Cones, 186 Cones, 186
Chocolate Cake Doughnuts, 64–65 Dark Chocolate Granola, 57 Dark Chocolate Granola, 57
Chocolate Chip Cookies, 178 Fluffy Pancakes, 55 desserts
Chocolate Sandwich Cookies, 191 Fudgy Brownies, 177 Apple Crisp, 184
Chocolate Whoopie Pies, 192–193 Funnel Cakes, 185 Banana Nut Bread, 181
Classic Birthday Cake with Homemade Cinnamon Crunch Buttermilk Biscuits, 43
Chocolate Frosting, 182–183 Cereal, 58 Carrot Cake with Maple Cream
Dark Chocolate–Dipped Waffle introduction to, 168 Cheese Frosting, 172
Cones, 186 Key Lime Pie, 171 Chocolate Chip Cookies, 178
Dark Chocolate Granola, 57 No-Oatmeal Cream Pies, 187 Chocolate Sandwich Cookies, 191
Fudgy Brownies, 177 Pumpkin Roll with Cream Cheese Chocolate Whoopie Pies, 192–193
Granola Bars, 62–63 Filling, 188–189 Classic Birthday Cake with
No-Bake Cookies, 173 Thai Red Curry Shrimp, 150 Buttercream Frosting, 182–183
Red Velvet Cupcakes with Cream Vanilla Granola, 57 Dark Chocolate–Dipped Waffle
Cheese Frosting, 194 cookies Cones, 186
Cinnamon Rolls, 60–61 Chocolate Chip Cookies, 178 Fudgy Brownies, 177
Clam Chowder, 104 Chocolate Sandwich Cookies, 191 Funnel Cakes, 185
Classic Birthday Cake with Chocolate Whoopie Pies, 192–193 Key Lime Pie, 171
Buttercream Frosting, 182–183 No-Bake Cookies, 173 Lemon Meringue Pie, 174
Classic Dressing/Stuffing, 91 No-Oatmeal Cream Pies, 187 No-Bake Cookies, 173
Classic Meatloaf, 117 cottage cheese. See Mac-a-Phony and No-Oatmeal Cream Pies, 187
coconut Cheese, 90 Pumpkin Roll with Cream Cheese
Dark Chocolate Granola, 57 crab Filling, 188–189
No-Bake Cookies, 173 Crab Bisque, 108 Red Velvet Cupcakes with Cream
Vanilla Granola, 57 Maryland Crab Cakes with Cheese Frosting, 194
coconut aminos Homemade Tartar Sauce, 143 Dinner Rolls, 44
Egg Rolls, 80 cranberries “dip and sweep” method, 22
General Tso’s Chicken, 154–155 Blueberry Muffins with Crumb
Ham and Shrimp Fried Rice, 157 Topping, 53 Eat Like a Dinosaur (Paleo Parents), 158
coconut flour Granola Bars, 62–63 Eggplant Parmesan Stacks, 124–125
Carrot Cake with Maple Cream cream cheese Egg Rolls, 80
Cheese Frosting, 172 Bacon-Wrapped Jalapeño Poppers Environmental Working Group, 27
Classic Birthday Cake with with Ranch Dip, 72–73 enzymes, 15
Buttercream Frosting, 182–183 Carrot Cake with Maple Cream escarole. See Italian Wedding
Dinner Rolls, 44 Cheese Frosting, 172 Soup, 109
Fluffy Pancakes, 55 Cinnamon Rolls, 60–61 Everything Crackers, 81
Greek Gyros with Tzatziki Maple Cream Cheese Frosting, 172
Sauce, 144–145 No-Oatmeal Cream Pies, 187 Fajitas, 141
introduction to, 19 Potato Soup with Bacon and fats, 23–23, 46, 47
Key Lime Pie, 171 Scallions, 101 fermented foods, 14–15
Maryland Crab Cakes with Pumpkin Roll with Cream Cheese feta cheese
Homemade Tartar Sauce, 143 Filling, 188–189 Greek Gyros with Tzatziki
Red Velvet Cupcakes with Cream Red Velvet Cupcakes with Cream Sauce, 144–145
Cheese Frosting, 194 Cheese Frosting, 194 Ricotta Gnocchi with Spinach,
Salisbury Steak with Mushroom Spinach and Artichoke Dip, 70–71 Tomatoes, and Feta, 132–133
Gravy, 120 Creamed Chicken and Biscuits, 123 Spinach and Artichoke Dip, 70–71
Salmon Patties with Lemon Creamed Spinach, 85 fiber, 14
Aioli, 134 Cream of Broccoli Soup, 94 fish
coconut milk. See Thai Red Curry Cream of Mushroom Soup, 97 Battered Fish and Chips, 130
Shrimp, 150 Crispy Baked Pork Chops, 128 Crispy Fish Tacos, 146
coconut sugar Crispy Beef Tacos, 146 Salmon Patties with Lemon
Apple Crisp, 184 Crispy Belgian Waffles, 49 Aioli, 134
cross-reactivity, 11–12 Tuna Noodle Casserole, 137

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 Flat Bread Homemade Cinnamon Crunch lima beans
Fajitas, 141 Cereal, 58 Creamed Chicken and Biscuits, 123
Greek Gyros with Tzatziki Homemade Grain-Free Baking Turkey Pot Pie, 114
Sauce, 144–145 Powder, 20
Ham and Cheese “Hot Pocket,” 167 Home-Style Chicken Noodle Soup, 107 Mac-a-Phony and Cheese, 90
recipe, 40 honey main meals
Fluffy Pancakes, 55 Bagels, 50 Baked Manicotti, 140
folic acid, 15 Blueberry Muffins with Crumb Battered Fish and Chips, 130
food additives, 17, 18 Topping, 53 Beef Stroganoff with “Zoodles,” 126
French Onion Soup, 102 Carrot Cake with Maple Cream Buttermilk Fried Chicken, 131
Fried Cabbage and Noodles, 88 Cheese Frosting, 172 Cabbage Rolls in Tomato Sauce,
Fried Calamari, 74 Dark Chocolate Granola, 57 118–119
frozen produce, 29 Dinner Rolls, 44 Chicken-Fried Steak with Country
Fudgy Brownies, 177 Granola Bars, 62 Gravy, 129
Funnel Cakes, 185 Honey Walnut Shrimp, 156 Classic Meatloaf, 117
introduction to, 169 Creamed Chicken and Biscuits, 123
gardening, 29 No-Bake Cookies, 173 Crispy Baked Pork Chops, 128
General Tso’s Chicken, 154–155 No-Corn, Corn Dog, 162 Crispy Beef Tacos, 146
gluten cross-reactivity, 11–12 No-Oatmeal Cream Pies, 187 Eggplant Parmesan Stacks, 124–125
GMOs (genetically modified Pumpkin Roll with Cream Cheese Fajitas, 141
organisms), 25–26, 27, 28 Filling, 188–189 General Tso’s Chicken, 154–155
grain-free basics Red Velvet Cupcakes with Cream Greek Gyros with Tzatziki Sauce,
Breading Mix, 34 Cheese Frosting, 194 144–145
Breadsticks (Grissini), 45 Sliceable Sandwich Bread, 38–39 Ham and Shrimp Fried Rice, 157
Buttermilk Biscuits, 43 Sloppy Joe Baked Potatoes, 115 Honey Walnut Shrimp, 156
Cauliflower Rice, 35 Soft Pretzels, 164–165 Indian Butter Chicken, 148–149
Cheese Sauce, 42 Vanilla Granola, 57 Maryland Crab Cakes with
Dinner Rolls, 44 hormones, 27 Homemade Tartar Sauce, 143
Flat Bread, 40 hot dogs New York–Style Pizza, 152–153
Gravy, 36 No-Corn, Corn Dog, 162 Potato and Cheese Pierogi, 138–139
Pasta Dough, 37 Weenie Tots, 166 Ricotta Gnocchi with Spinach,
Pie Crust, 33 Hungarian Goulash, 98 Tomatoes, and Feta, 132–133
Sliceable Sandwich Bread, 38–39 Salisbury Steak with Mushroom
Tortillas, 41 IgA antibodies, 11 Gravy, 120
granola IgE antibodies, 11 Salmon Patties with Lemon
Dark Chocolate Granola, 57 Indian Butter Chicken, 148–149 Aioli, 134
Granola Bars, 62–63 inflammation, 25 Sloppy Joe Baked Potatoes, 115
Vanilla Granola, 57 intestinal bacteria, 14, 25 Spaghetti and Meatballs, 135
Gravy, 36 Italian Wedding Soup, 109 Stuffed Peppers, 112–113
Greek Gyros with Tzatziki Sauce, Thai Red Curry Shrimp, 150
144–145 jalapeño peppers. See Bacon-Wrapped Tuna Noodle Casserole, 137
Green Bean Casserole, 86–87 Jalapeño Poppers with Ranch Turkey Pot Pie, 114
green beans Dip, 72–73 mangos. See Granola Bars, 62–63
Creamed Chicken and Biscuits, 123 Journal of Alimentary Pharmacology maple syrup
Green Bean Casserole, 86–87 and Therapeutics, The, 11 Banana Nut Bread, 181
Turkey Pot Pie, 114 Carrot Cake with Maple Cream
Grocery Manufacturers kale Cheese Frosting, 172
Association, 26 Creamed Spinach, 85 Crispy Belgian Waffles, 49
guar gum, 22 Italian Wedding Soup, 109 Fluffy Pancakes, 55
Key Lime Pie, 171 Granola Bars, 62–63
ham kid-approved recipes introduction to, 168
Ham and Cheese “Hot Pocket,” 167 Chicken Tenders, 160 Maple Cream Cheese Frosting, 172
Ham and Shrimp Fried Rice, 157 Ham and Cheese “Hot Pocket,” 167 Pumpkin Roll with Cream Cheese
Health Education Research, 158 No-Corn, Corn Dog, 162 Filling, 188–189
healthy grains, 13 Pepperoni Rolls, 161 Red Velvet Cupcakes with Cream
Hearty Beef Stew, 103 Soft Pretzels, 164–165 Cheese Frosting, 194
hidden grains, 16–18 Weenie Tots, 166 marinara sauce
histological normalization, 11 Baked Manicotti, 140
history, 8 lamb. See Greek Gyros with Tzatziki Eggplant Parmesan Stacks, 124–125
holidays, 196 Sauce, 144–145 Spaghetti and Meatballs, 135
lectins, 9 Maryland Crab Cakes with Homemade
Lemon Meringue Pie, 174 Tartar Sauce, 143

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 meal planning, 29 Home-Style Chicken Noodle potato starch
measurements, 22 Soup, 107 Apple Crisp, 184
mozzarella cheese Potato and Cheese Pierogi, 138–139 Cake Doughnuts, 64–65
Baked Manicotti, 140 recipe, 37 Chocolate Cake Doughnuts, 64–65
Eggplant Parmesan Stacks, 124–125 Spaghetti and Meatballs, 135 Cinnamon Rolls, 60
Mozzarella Cheese Sticks, 77 Tuna Noodle Casserole, 137 Clam Chowder, 104
Pepperoni Rolls, 161 peas Crab Bisque, 108
Spinach and Artichoke Dip, 70–71 Creamed Chicken and Biscuits, 123 Creamed Chicken and Biscuits, 123
muffins. See also cakes; cupcakes. Ham and Shrimp Fried Rice, 157 Cream of Broccoli Soup, 94
Blueberry Muffins with Crumb Tuna Noodle Casserole, 137 Gravy, 36
Topping, 53 Turkey Pot Pie, 114 Green Bean Casserole, 86–87
No-Corn, Corn Dog, 162 pecans Hearty Beef Stew, 103
mushrooms Apple Crisp, 184 Hungarian Goulash, 98
Beef Stroganoff with “Zoodles,” 126 Chocolate Chip Cookies, 178 introduction to, 20
Classic Meatloaf, 117 Dark Chocolate Granola, 57 New York–Style Pizza, 152–153
Cream of Mushroom Soup, 97 Granola Bars, 62–63 Pumpkin Spice Cake
Green Bean Casserole, 86–87 Pumpkin Roll with Cream Cheese Doughnuts, 64–65
Ham and Shrimp Fried Rice, 157 Filling, 188–189 Salisbury Steak with Mushroom
Hearty Beef Stew, 103 Vanilla Granola, 57 Gravy, 120
Salisbury Steak with Mushroom Pepperoni Rolls, 161 Sausage Gravy and Biscuits, 54
Gravy, 120 pesticides, 26, 27 Turkey Pot Pie, 114
Spaghetti and Meatballs, 135 phosphates, 25 Price, Weston A., 158
Thai Red Curry Shrimp, 150 Pie Crust processed foods, 17, 18, 24–26
Tuna Noodle Casserole, 137 Lemon Meringue Pie, 174 provolone cheese
recipe, 33 Eggplant Parmesan Stacks, 124–125
New York–Style Pizza, 152–153 Turkey Pot Pie, 114 French Onion Soup, 102
90-day challenge, 15 pies Weenie Tots, 166
No-Bake Cookies, 173 Chocolate Whoopie Pies, 192–193 pumpkin puree
No-Corn, Corn Dog, 162 Key Lime Pie, 171 Pumpkin Roll with Cream Cheese
nonedible items, 17 Lemon Meringue Pie, 174 Filling, 188–189
No-Oatmeal Cream Pies, 187 Pie Crust, 33 Pumpkin Spice Cake
Nutrition and Physical Degeneration Turkey Pot Pie, 114 Doughnuts, 64–65
(Weston A. Price), 158 pineapple. See Granola Bars, 62–63
pollution, 26 raisins. See Granola Bars, 62–63
oils, 23–24 polyunsaturated fatty acid (PUFA), 24 Ranch Dip, 72–73
omega-3 fatty acids, 10, 23 pork recipe conversions, 22–23
omega-6 fatty acids, 10, 23, 24 Classic Meatloaf, 117 Red Velvet Cupcakes with Cream
online shopping, 28 Crispy Baked Pork Chops, 128 Cheese Frosting, 194
organic foods, 26–28 Egg Rolls, 80 restaurants, 197–198
Hungarian Goulash, 98 ricotta cheese
PaleoParents.com, 158 Spaghetti and Meatballs, 135 Baked Manicotti, 140
pantry, 19 pork bones. See Basic Bone Broth, 93 Ricotta Gnocchi with Spinach,
Parmesan cheese potatoes Tomatoes, and Feta, 132–133
Baked Manicotti, 140 Battered Fish and Chips, 130 rolls. See also biscuits; breads.
Chicken Tenders, 160 Clam Chowder, 104 Cinnamon Rolls, 60–61
Creamed Spinach, 85 Cream of Mushroom Soup, 97 Dinner Rolls, 44
Eggplant Parmesan Stacks, 124–125 Hearty Beef Stew, 103 Romano cheese. See Italian Wedding
Fried Calamari, 74 Hungarian Goulash, 98 Soup, 109
Green Bean Casserole, 86–87 Potato and Cheese Pierogi, 138–139
Italian Wedding Soup, 109 Potato Soup with Bacon and Salisbury Steak with Mushroom
Mozzarella Cheese Sticks, 77 Scallions, 101 Gravy, 120
Pepperoni Rolls, 161 Sloppy Joe Baked Potatoes, 115 Salmon Patties with Lemon Aioli, 134
Ricotta Gnocchi with Spinach, potato flour saturated fats, 23
Tomatoes, and Feta, 132–133 Breadsticks (Grissini), 45 sauces
Spaghetti and Meatballs, 135 Cake Doughnuts, 64–65 Buffalo Wings, 68
Spinach and Artichoke Dip, 70–71 Chocolate Cake Doughnuts, 64–65 Cheese Sauce, 42
Stuffed Peppers, 112–113 Chocolate Sandwich Cookies, 191 General Tso’s Chicken, 154–155
Tuna Noodle Casserole, 137 Chocolate Whoopie Pies, 193 Tartar Sauce, 143
Pasta Dough introduction to, 20 Tzatziki Sauce, 144–145
Baked Manicotti, 140 Pumpkin Spice Cake Sausage Gravy and Biscuits, 54
Fried Cabbage and Noodles, 88 Doughnuts, 64–65 seasonal produce, 29
shopping, 28–29

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 shrimp tapioca starch tomato puree. See Indian Butter
Ham and Shrimp Fried Rice, 157 Bagels, 50 Chicken, 148–149
Honey Walnut Shrimp, 156 Baked Manicotti, 140 tomato sauce
Thai Red Curry Shrimp, 150 Breadsticks (Grissini), 45 Eggplant Parmesan Stacks, 124–125
side dishes Cake Doughnuts, 64–65 Stuffed Peppers, 112–113
Beer Batter Onion Rings, 84 Cheese “It” Crackers, 83 tomato soup. See Stuffed Peppers,
Cauliflower Rice, 35 Chocolate Cake Doughnuts, 64–65 112–113
Classic Dressing/Stuffing, 91 Chocolate Chip Cookies, 178 Tortillas
Creamed Spinach, 85 Chocolate Sandwich Cookies, 191 Crispy Beef Tacos, 146
Fried Cabbage and Noodles, 88 Chocolate Whoopie Pies, 192–193 Fajitas, 141
Green Bean Casserole, 86–87 Cinnamon Rolls, 60 recipe, 41
Mac-a-Phony and Cheese, 90 Crispy Belgian Waffles, 49 Southwest Quesadillas, 78
simplicity, 29 Dark Chocolate–Dipped Waffle Tortilla Chips, 82
Slavin, Joanne, 14 Cones, 186 Tuna Noodle Casserole, 137
Sliceable Sandwich Bread Dinner Rolls, 44 turkey
Classic Dressing/Stuffing, 91 Eggplant Parmesan Stacks, 124–125 Egg Rolls, 80
French Onion Soup, 102 Everything Crackers, 81 Turkey, Bacon, and Swiss Lettuce
recipe, 38–39 Flat Bread, 40 Wraps, 69
Sloppy Joe Baked Potatoes, 115 Fluffy Pancakes, 55 Turkey Pot Pie, 114
snacks Fried Cabbage and Noodles, 88 turkey broth/stock. See Gravy, 36
Dark Chocolate Granola, 57 Fried Calamari, 74
Everything Crackers, 81 Fudgy Brownies, 177 Vanilla Granola, 57
No-Corn, Corn Dog, 162 Funnel Cakes, 185 venison bones. See Basic
Pepperoni Rolls, 161 General Tso’s Chicken, 154–155 Bone Broth, 93
Soft Pretzels, 164–165 Homemade Cinnamon Crunch vitiligo, 7
Southwest Quesadillas, 78 Cereal, 58
Tortilla Chips, 82 Home-Style Chicken Noodle waffles
Turkey, Bacon, and Swiss Lettuce Soup, 107 Crispy Belgian Waffles, 49
Wraps, 69 introduction to, 20 Dark Chocolate–Dipped Waffle
Vanilla Granola, 57 Mozzarella Cheese Sticks, 77 Cones, 186
Weenie Tots, 166 New York–Style Pizza, 152–153 walnuts
Soft Pretzels, 164–165 No-Corn, Corn Dog, 162 Apple Crisp, 184
soups and stews No-Oatmeal Cream Pies, 187 Banana Nut Bread, 181
Basic Bone Broth, 93 Pasta Dough, 37 Carrot Cake with Maple Cream
Clam Chowder, 104 Pie Crust, 33 Cheese Frosting, 172
Crab Bisque, 108 Potato and Cheese Pierogi, 138–139 Chocolate Chip Cookies, 178
Cream of Broccoli Soup, 94 Pumpkin Spice Cake Dark Chocolate Granola, 57
Cream of Mushroom Soup, 97 Doughnuts, 64–65 Fudgy Brownies, 177
French Onion Soup, 102 Pumpkin Roll with Cream Cheese Granola Bars, 62–63
Hearty Beef Stew, 103 Filling, 188–189 Honey Walnut Shrimp, 156
Home-Style Chicken Noodle Ricotta Gnocchi with Spinach, Pumpkin Roll with Cream Cheese
Soup, 107 Tomatoes, and Feta, 132–133 Filling, 188–189
Hungarian Goulash, 98 Sliceable Sandwich Bread, 38–39 Vanilla Granola, 57
Italian Wedding Soup, 109 Soft Pretzels, 164–165 Weenie Tots, 166
Potato Soup with Bacon and Tuna Noodle Casserole, 137 wheat flour, 21
Scallions, 101 Tartar Sauce, 143
Southwest Quesadillas, 78 Thai Red Curry Shrimp, 150 xanthan gum, 22
Spaghetti and Meatballs, 135 tomatoes
spinach Cabbage Rolls in Tomato yogurt
Creamed Spinach, 85 Sauce, 118–119 Cake Doughnuts, 64–65
Italian Wedding Soup, 109 Greek Gyros with Tzatziki Chocolate Cake Doughnuts, 64–65
Ricotta Gnocchi with Spinach, Sauce, 144–145 Indian Butter Chicken, 148–149
Tomatoes, and Feta, 132–133 Hungarian Goulash, 98 Pumpkin Spice Cake Doughnuts,
Spinach and Artichoke Dip, 70–71 Ricotta Gnocchi with Spinach, 64–65
stevia, 168 Tomatoes, and Feta, 132–133 substitutions for, 198
stews. See soups and stews. Turkey, Bacon, and Swiss Lettuce Tzatziki Sauce, 144–145
Stuffed Peppers, 112–113 Wraps, 69
substitutions, 198 tomato paste zucchini
Swiss cheese Crab Bisque, 108 Beef Stroganoff with “Zoodles,” 126
French Onion Soup, 102 Hearty Beef Stew, 103 Thai Red Curry Shrimp, 150
Turkey, Bacon, and Swiss Lettuce Stuffed Peppers, 112–113 Zucchini Parmesan Stacks, 124–125
Wraps, 69

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