ComprehensiveEliminationDietLizLipski,PhD,CCNDanLukaczer,ND

TheComprehensiveEliminationDietisadietaryprogramdesignedtoclearthebodyoffoodsandchemicalsyoumaybeallergicorsensitiveto.Themainrationalebehindthedietisthatthesemodificationsallowyourbodysdetoxificationmachinery,whichmaybeoverburdenedorcompromised,torecoverandbegintofunctionefficientlyagain.Thedietarychangeshelpthebodyeliminateorclearvarioustoxinsthatmayhaveaccumulatedduetoenvironmentalexposure,foods,beverages,drugs,alcohol,orcigarettesmoking.Italsohelpsreduceinflammationthroughoutyourbody.ThiscalledanEliminationDietbecauseyouremovecertainfoods,andfoodcategories,fromyourdiet.Duringaperiodoftwotothreeweeksyoueliminatefoodsfromyourdietwhicharethemostlikelyculprits.Ifyoursymptomsimproveduringthethreeweekperiod,youllcarefullyaddfoodsbackintoyourdietoneatatimetoseewhichfoodsmaybetriggeringsymptoms.Makesuretoreadalllabelscarefullytofindhiddenallergens.Eatawidevarietyoffoodsanddonottrytorestrictyourcalorieintake.Ifyoufindnoimprovementwithinthreeweekseitheryoudonothaveanyfoodallergies,oryoumayhavefoodallergiesbutthereisyetanotherfactorcomplicatingthepicture.Therearenomagicalanswershere;thisisajourneyofselfexplorationanddiscovery.Inmyexperience,Ihavefoundthisprocesstobegenerallywelltoleratedandextremelybeneficial.Infact,itsthebestclinicaltoolIknow.Thereisreallynotypicalornormalresponse.Apersonsinitialresponsetoanynewdietishighlyvariable,andthisdietisnoexception.Thiscanbeattributedtophysiological,mental,andbiochemicaldifferencesamongindividuals;thedegreeofexposureto,andtypeoftoxin;andotherlifestylefactors.Mostoften,individualsontheeliminationdietreportincreasedenergy,mentalalertness,decreaseinmuscleorjointpain,andageneralsenseofimprovedwellbeing.However,somepeoplereportsomeinitialreactionstothediet,especiallyinthefirstweek,astheirbodiesadjusttoadifferentdietaryprogram.Symptomsyoumayexperienceinthefirstweekorsocanincludechangesinsleeppatterns,lightheadedness,headaches,jointormusclestiffnessandchangesingastrointestinalfunction.Suchsymptomsrarelylastformorethanafewdays.Irealizethatchangingfoodhabitscanbeacomplex,difficultandsometimesconfusingprocess.Itdoesnthavetobe,andIthinkthatIhavesimplifiedtheprocesswithdietmenus,recipes,snacksuggestionsandotherinformationtomakeitadoableprocess.Readthisinformationcarefully.Ifyouhaveanyquestionsaboutthediet,oranyproblems,pleasegivemyofficeacall.EatonlythefoodslistedunderFoodstoInclude,andavoidthosefoodsshownunderFoodstoExcludeintheComprehensiveEliminationDietGuidelines.TheseGuidelinesareintendedasaquickoverviewofthedietaryplan.Ifyouhaveaquestionaboutaparticularfood,checktoseeifitisonthefoodlist.Youshould,ofcourse,avoidanylistedfoodstowhichyouknowyouareintolerantorallergic.Wealsomaychangesomeoftheseguidelinesbaseduponyourpersonalhealthconditionandhistory.

TIPS: Thefirst23daysarethehardest.Itsimportanttogoshoppingtogetallofthefoodsyouare

allowedtohave. Planyourmealsandhaveapotofriceavailable. Eatsimply.Cooksimply.Makeapotofchickenvegetablericesoup.Makealargesalad.Cook

extrachicken.Havepreparedfoodonhandsoyoucangrabsomethingquickly. Eatregularmeals. Youmayalsowanttosnacktokeepyourbloodsugarlevelsnormal.Itisimportanttokeep

bloodsugarstable.Carryfoodwithyouwhenyouleavethehouse.Thatwayyouwillhavewhatyouareallowedandnotbetemptedtostrayofftheplan.

Itmaybehelpfultocookextrachicken,sweetpotatoes,rice,andbeans,etc.thatcanbereheatedforsnackingoranothermeal.

Avoidanyfoodsthatyouknoworbelieveyoumaybesensitiveto,eveniftheyareontheallowedlist.

Trytoeatatleastthreeservingsoffreshvegetableseachday.Chooseatleastoneservingofdarkgreenororangevegetables(carrot,broccoli,wintersquash)andonerawvegetableeachday.Varyyourselections.

ThisisNOTaweightlossprogram.Ifyouneedtoloseorgainweight,workwithyourpractitioneronaprogram.

Buyorganicproducewhenpossible.Selectfreshfoodswheneveryoucan.Ifpossible,chooseorganicallygrownfruitsandvegetablestoeliminatepesticideandchemicalresidueconsumption.Washfruitsandvegetablesthoroughly.

Ifyouareavegetarian,eliminatethemeatsandfishandconsumemorebeansandrice,quinoa,amaranth,teff,millet,andbuckwheat.

Ifyouareconsumingcoffeeorothercaffeinecontainingbeveragesonaregularbasis,itisalwayswisetoslowlyreduceyourcaffeineintakeratherthanabruptlystopit;thiswillpreventcaffeinewithdrawalheadaches.Forinstance,trydrinkinghalfdecaf/halfregularcoffeeforafewdays,thenslowlyreducethetotalamountofcoffee.

Readoillabels;useonlythosethatareobtainedbyacoldpressedmethod. Ifyouselectanimalsourcesofprotein,lookforfreerangeororganicallyraisedchicken,turkey,

orlamb.Trimvisiblefatandpreparebybroiling,baking,stewing,grilling,orstirfrying.Coldwaterfish(e.g.,salmon,mackerel,andhalibut)isanotherexcellentsourceofproteinandtheomega3essentialfattyacids,whichareimportantnutrientsinthisdiet.Fishisusedextensively.

Remembertodrinktherecommendedamount(atleasttwoquarts)ofplain,filteredwatereachday.

Strenuousorprolongedexercisemaybereducedduringsomeortheentireprogramtoallowthebodytohealmoreeffectivelywithouttheadditionalburdenimposedbyexercise.Adequaterestandstressreductionisalsoimportanttothesuccessofthisprogram.

Youmayuseleftoversforthenextdays'mealorpartofameal,e.g.,leftoverbroiledsalmonandbroccolifromdinneraspartofalargesaladforlunchthenextday.

POSSIBLEPROBLEMS:Mostpeoplefeelbetterandbettereachdayduringtheallergyeliminationdiet.However,ifyouareusedtousingcaffeine,youmaygetwithdrawalsymptomsthefirstfewdayswhichmayinclude:headaches,fatigueirritability,malaise,orincreasedhunger.Ifyoufindyourenergylagging,youmayneedtoeatfrequentlytokeepyourbloodsugarlevels(thinking,energy)level.Besuretodrinkplentyofwater.TESTINGINDIVIDUALFOODS:Onceyouhavecompletedthreeweeksyoucanbegintoaddfoodsbackintoyourdiet.KEEPAJOURNALOFALLFOODSEATENANDALLSYMPTOMS.Besuretoaddfoodsoneatatime,oneeverytwodays.Eatthetestfoodatleasttwiceadayandinafairlylargeamount.Oftenanoffendingfoodwillprovokesymptomsquicklywithinin10minutesto12hours.Signstolookforinclude:headache,itching,bloating,nausea,dizziness,fatigue,diarrhea,indigestion,analitching,sleepy30minutesafterameal,flushing,rapidheartbeat.Ifyouareunsure,takethefoodbackoutofyourdietforatleastoneweekandtryitagain.Besuretotestfoodsinapureform:forexampletestmilkorcheeseorwheat,butnotmacaroniandcheesethatcontainsmilk,cheeseandwheat!THERESULTS:Byavoidingsymptomprovokingfoodsandtakingsupportivesupplementstorestoregutintegrity,mostfoodallergies/sensitivitieswillresolvewithin46months.Thismeansthatinmostcasesyouwillthenbeabletoagaineatfoodsthatformerlybotheredyou.Insomecases,youwillfindthattheallergydoesntgoaway.Inthiscaseeitheryoumustwaitlongeroritmaybeafixedallergythatwillremainlifelong.AFTERTHETESTING:Itwouldbeadvisabletoreturntoyourhealthpractitionerforafollowupvisittodeterminenextsteps.Ifyoufindallergiestomanyfoods,youmaywanttoexplorea4dayfoodrotationdiet.Finally,anytimeyouchangeyourdietsignificantly,youmayexperiencesuchsymptomsasfatigue,headache,ormuscleachesforafewdays.Yourbodyneedstimeasitis"withdrawing"fromthefoodsyoueatonadailybasis.Yourbodymaycravesomefoodsitisusedtoconsuming.BePatient!Thosesymptomsgenerallydontlastlong,andmostpeoplefeelmuchbetteroverthenextcoupleofweeks.

Enjoy!

ComprehensiveEliminationDietGuidelinesFOODStoINCLUDE FOODStoEXCLUDE

Fruits:wholefruits,unsweetened,frozenorwaterpacked,cannedfruitsanddilutedjuices

Orangesandorangejuice

Dairysubstitutes:ricemilk,hempmilk Dairyandeggs:milk,cheese,eggs,cottagecheese,cream,yogurt,butter,icecream,frozenyogurt,nondairycreamers

Nonglutengrainsandstarch:rice(alltypes),millet,quinoa,amaranth,teff,tapioca,buckwheat,potatoflour

Grains:wheat,corn,barley,spelt,rye,triticale,oat

Animalprotein:freshorwaterpackedcannedfish,wildgame,lamb,duck,organicchickenandturkey

Pork,beef/veal,sausage,coldcuts,cannedmeats,frankfurters,shellfish

IFYOUAREAVEGETARIAN:splitpeas,lentils,andlegumesIfyouarenotavegetarian,donotincludethesefoods.

Soybeanproducts(soysauce,soybeanoilinprocessedfoods;tempeh,tofu,soymilk,soyyogurt,texturedvegetableprotein)

Nutsandseeds:Coconut,pinenuts,flaxseeds,chiaseeds

Peanutsandpeanutbutter,walnuts,sesame,pumpkin,andsunflowerseeds,hazelnuts,pecans,almonds,cashews,nutbutterssuchasalmondortarini

Vegetables:allraw,steamed,sauted,juicedorroastedvegetables

Corn,creamedvegetables.Ifhavearthritis,avoidnightshades:tomatoes,potatoes,eggplants,peppers,paprika,salsa,chilipeppers,cayenne,chilipowder

Oils:coldpressedolive,ghee,coconut,sunflower Butter,margarine,shortening,processedoils,saladdressings,mayonnaise,andspreads,,flax,safflower,sesame,almond,sunflower,walnut,canola,pumpkin

Drinks:filteredordistilledwater,decaffeinatedherbalteas,seltzerormineralwater

Alcohol,coffeeandothercaffeinatedbeverages,sodapoporsoftdrinks

Sweeteners:UseSparingly:brownricesyrup,honey,agavenectar,stevia,fruitsweetener,blackstrapmolasses

Refinedsugar,white/brownsugars,maplesyrup,highfructosecornsyrup,evaporatedcanejuice

Condiments:vinegar,allspices,includingsalt,pepper,basil,carob,cinnamon,cumin,dill,garlic,ginger,mustard,oregano,parsley,rosemary,tarragon,thyme,turmeric

Chocolate,ketchup,relish,chutney,soysauce,barbecuesauce,teriyaki,andothercondiments

Thingstowatchfor: Cornstarchinbakingpowderandanyprocessedfoods Cornsyrupinbeveragesandprocessedfoods Vinegarinketchup,mayonnaise&mustardisusuallyfromwheatorcorn Breadsadvertisedasglutenfreewhichcontainoats,spelt,kamut,rye Manyamaranthandmilletflakecerealshaveoatsorcorn Manycannedtunascontaintexturedvegetableproteinwhichisfromsoy; lookforlowsaltversionswhichtendtobepuretuna,withnofillers

READALLINGREDIENTLABELSCAREFULLY

EliminationDietShoppingList

Fruits Apples,applesauce Apricots(fresh) Bananas Blackberries Blueberries Cantaloupe Cherries Coconut Figs(fresh) Grapefruit Huckleberries Kiwi Kumquat Lemon,lime Loganberries Mangos Melons Mulberries Nectarines Papayas Peaches Pears Prunes Raspberries Strawberries

*AlltheabovefruitcanbeconsumedraworjuicedVegetables Artichoke Asparagus Avocado Bambooshoots Beets&beettops Bokchoy Broccoflower Broccoli Brusselssprouts Cabbage Bellpeppers Carrots Cauliflower Celery Chives Cucumber Dandeliongreens Eggplant Endive Kale Kohlrabi

Vegetablescont. Leeks Lettuceredorgreenleaf&

Chinese Mushroom Okra Onions PakChoi Parsley Potato RedLeafChicory SeaVegetables

seaweed,kelp Snowpeas Spinach Squash Sweetpotato&yams Swisschard Tomato Watercress Zucchini*Alltheabovevegetablescanbeconsumedraw,juicedsteamed,sauted,orbaked.Ifarthritis,avoidnightshades:initalics.

NonGlutenGrains Amaranth Millet Quinoa Ricebrown,white,wild Teff Buckwheat RiceCrackers

Cereals&Pasta Creamofrice Puffedrice Puffedmillet Quinoaflakes Ricepasta 100%buckwheatnoodles Ricecrackers/ricecakes

DairySubstitutes AlmondMilk RiceMilk CoconutMilk Oatmilk

AnimalProtein Freerangechicken,

turkey,duck Freshoceanfish,e.g.Pacificsalmon,

halibut,haddock,cod,sole,pollock,tuna,mahimahi

Lamb Waterpackedcanned

tuna(watchforaddedproteinfromsoy) Wildgame

Oils Ghee Flax Olive Coconut

Nuts Coconut

Vinegars AppleCider Balsamic RedWine Rice Tarragon UmePlum

Sweeteners Fruitsweetener(100%juice

concentrate) Agavenectar Honey Molasses Ricesyrup Stevia

Condiments Mustard(madewithapplecider

vinegar)Beverages Herbaltea(noncaffeinated) Mineralwater Pureunsweetenedfruitorvegetablejuices Springwater

Herbs,Spices&Extracts Basil Blackpepper Cinnamon Cumin Dandelion Dill Drymustard Garlic Ginger Nutmeg Oregano Parsley Rosemary Saltfreeherbalblends Seasalt Tarragon Thyme Turmeric Purevanillaextract

Breads&Baking Arrowroot Bakingsoda Glutenfreebreads Flours:rice,teff,quinoa,millet,

tapioca,amaranth,potato,tapioca

Mochi Ricebran Riceflourpancakemix Ricetortillas

Beans:IfyouareVegetarianincludethesefoods.Ifyouareeatinganimalfoods,eliminatethesefoods. Allbeansexceptsoy Lentilsbrown,green,red Splitpeas

*Alltheabovebeanscanbedriedorcanned

MenuIdeasHerearesomeideastostimulateyourowncreativity.Feelfreetocreateyourownrecipesandmenus.*Indicatethatrecipefollows.Breakfast:Feelfreetoaddproteinpowderdrinks,leftoverchicken,fish,etctoyourbreakfastmenu.

Cookedwholegrain(oatmeal,creamofbrownrice,buckwheat,teff,millet,orquinoa)servedwithfreshorfrozenfruit.Canaddabitofcoconut,ghee,sweetener,and/orcinnamon.Toboostprotein,havericeproteinpowderdrink.

HomeFriedPotatoes:Cutonions,peppers,broccoli,mushroomsandothervegetablesofyourchoiceintosmallpiecesandsautinoliveoilorghee.Cutprebakedpotatoesintocubesandaddtovegetables.Addsalt/pepper/herbs/spices.

FriedRice:Userecipeabove.Addriceinsteadofpotatoes. Toastedriceorlentilflaxbread,withcoconutoilorghee,100%fruitjamorappleor

pearbutter,freshfruit,herbaltea. FruitSmoothie:Blendricemilkwithfruit.Possible:berries,bananas,pears,pineapple,

mango,papaya,etc.Addflaxseedsorpsylliumseedsasdesired.Addfishoilasdesired.Eatonitsownoraspartofabreakfast.

Ricepancakes*toppedwithapplebutterorapplesauceorsautedapples. Colericeoramaranthorotherglutenfreecereal(readlabelcarefully)withfreshfruit

(bananas,berries,pears,apples,etc)andricemilk. Sweetpotatodelight*,halfacantaloupefilledwithblueberriesorhalfapapayawith

limejuice Mochiricewaffles*,toppedwithsautedapples*andfruitsmoothiewithriceprotein

powder. Breakfastricepudding*,ricemilk,berries.

LunchorDinner: Largesaladwithgrilledchickenorfish.Servewithnonglutencontainingbreador

bakedpotatoorwintersquashorboilednewpotatoes. Broiledsalmonplussteamedorovenroastedvegetableswithcookedmilletorbaked

potatoorsweetpotatoorquinoasalad.Canalsoaddasaladwithvinaigrettedressing. AsparagusSoup*(orothersoup),cabbagesalad*,ricecakeswithghee,freshfruit. Broiledlambchop,greenrice*,cookedvegetables,fruityspinachsalad* Fruitsaladwithcoconut/orpinenuts.Servewithproteinandricecrackers

Broiledorpoachedhalibut,bakedwintersquashsprinkledwithcinnamonandghee,mixedgreensaladwithvinaigrettedressing,mocharicesquaresandfruitfordessert.

BrownRiceandgrilledchicken,steamedgreens,bakedpotatoorsweetpotato. HalibutSalad:Mixedgreensofyourchoice,leftoverhalibutcutintochunks,vinaigrette

dressing.Servewithbakedpotatowithghee. Chickenbreastsprinkledwithgarlicpowderandtarragon,steamedasparagusor

broccoli,brownorwildriceorkasha,gheeoroliveoil. Quinoaswithchickenvegetablesouporvegetablesoup Quinoasaladwithleftoverchickenorfish. Chickensalad:leftoverchicken,mixedgreens,guacamole,milletwithpinenuts. Freshtunasteaktoppedwithherbsandbroiled,ricepastawitholiveoilandmock

pesto*,steamedkaleorcollardgreenstossedwitholiveoilandgarlicandvinegar,mixedgreensaladwithvinaigrettedressing.Fruitfordessert.

Tunasalad:Cannedtunamixedwithvinaigretteoregglessmayonnaise,bakingpowderbiscuits*,freshfruit.

Roastturkeybreastorbroiledturkeyburger,brownorwildrice,steamedvegetable,saladwithvinaigrette.Bakedappleorpoachedpear.

Turkeysalad:leftoverturkeybreast,mixedgreens,otherfreshvegetables,lemonoroilandvinegar,ricecrackersorbakingsodabiscuits*,freshfruitorcupofsoup.

Ricepastaprimavera*,pickledbeets*,mixedgreensaladwithvinaigrette,leftoverbreakfastricepuddingtoppedwithberries.

Snacks: Ricecakesorcrackerswithgheeorunsweetenedapplebutterorcoconutoil,rawcarrot Guacamole*onricecakes Vegetablesdippedintoguacamole Bakedapple Poachedpear* Bowlofsoupandricecrackers Ricecakesorcrackersspreadwithapplebutter Freshfruit Freshvegetables:carrots,cucumbers,sweetpeppers,etc. Mochiricesquares,plainorwithapplebutterorsmashedberries Bakedsweetpotatoes

RecipesBreakfast:BreakfastRicePuddingServes41cupuncookedshortgrainbrownrice1cupscoconutmilk1cupswatertsp.salt1Tbsp.brownricesyrup1tsp.cinnamonCombinewaterandcoconutmilkinheavypot;bringtoboil,addingriceandsalt.Simmer,covered(doNOTstir)forabout45minutesormore,untilliquidismostlyabsorbedandriceissoft.Removefromheatandallowtocoolfor15minutes.Stirinbrownricesyrupandcinnamon.MochiRiceWafflesServes4Purchase1packageofcinnamonappleMochianddefrost.Cutintoquarters.Sliceeachquarteracrosstoform2thinnersquares.Placeonesquareintopreheatedwaffleironandcookuntildone.TopwithyourchoiceoffruitorSautedApples(below).RicePancakesMakesapproximately14(4inch)pancakes.11/3cupsriceflourcupmilletflour2tsp.bakingpowdertsp.bakingsodatsp.salt1Tbsp.applebutter1Tbsp.gheeEggReplacertoequal2eggs(Refertorecipebelow.)1cupsricemilk1Tbsp.applecidervinegarMixthealmondorricemilkwiththevinegarandallowthemtostandfor5minutesuntilcurdlesform.Mixdryingredientstogetherandsetaside.Inlargemixingbowl,beatapplebutter,oil,egg,andmilk.Adddrymixtureandstirgently.Becarefulnottoovermix.ServewithSautedApples(refertorecipebelow).SweetPotatoDelightServes12AdaptedandusedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,Pa.1ripebanana1mediumsweetpotato,cooked1tsp.oil1Tbsp.fruitsweetener,molassesorbrownricesyrup(optional)Shakethepanoften.Cutthebananainhalflengthwise.Cutthecookedsweetpotatointopieces.Addtheoiltothepan.Placethebananapieces,flatsidesdown,inthepan.Addthesweetpotatoes.Coverandcookfor2minutes.Uncover,andcookfor5minutes,untileverythingisheatedthroughandbrownedononeside.Addthesweetenerbeforeserving.

LunchandDinner:OvenRoastedVeggiesnumberofservingsdependonamountofveggiesusedUseanycombinationofthefollowingvegetables,unpeeled,washed,andcutintobitesizedpieces:eggplant,smallredpotatoes,redonion,yelloworgreensummersquash,mushrooms,asparagus.Tosswithcrushedgarliccloves,oliveoilandsprinklewithrosemary,oregano,tarragon,andbasiltotaste.Spreadinroastingpaninsinglelayersandroastapproximately2025minutesat400degreesuntilveggiesaretenderandslightlybrown,stirringoccasionally.Theamountoftimeneededdependsonthesizeoftheveggie.Saltandpeppertotaste.Servewhilewarm,orusecoldleftoversinsalad.MockPestoMakes1cupUsedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,Pa.1largeripeavocado1cupbasilleavestsp.lemonjuice1garlicclove,mincedor1/8tsp.garlicpowdercuppinenutstsp.oliveorflaxoil Cuttheavocadoinhalfandremovethepit.Scoopoutthefleshandplaceitinabowlofafoodprocessor.Addthebasil,vitaminCcrystals,garlicandpinenuts.Processforabout2minutesscrapethebowlasnecessary.Transferittoasmallbowlandcoatthesurfacewithoiltopreventbrowning.Chill.RicePastaPrimaveraServes42cupsuncookedricepasta(noodles,spaghetti,elbows)1largewholechickenbreast,cutintothinstrips(optional)Broccoliflorets,choppedcarrot,and/orotherfavoriteveggie,lightlysteamed34scallions,chopped2clovesgarlic,minced1Tbsp.oliveoil(moreifneeded)cupfreshbasil,finelychoppedcupcoconutmilkCookricepastaaccordingtopackagedirections.Whilepastaiscooking,heatoilinwokorheavyfryingpan,andstirfrychickenstripsortofuchunks,garlic,scallions,andbasilforabout5minutes;addremainingvegetablesandcoconutmilkandcontinuetocookuntilveggiesaresoftandglisten.Addmorecoconutmilkasneeded.Removefromheatandspoonoverdrainedricepastaandgarnishwithblackolivesandextraoliveoil,ifdesired.SoupsandStocks:AsparagusSoupServes4UsedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,Pa.1lb.asparagus,trimmed2mediumleeksor4largeshallots1Tbsp.oil 23clovesgarlic,minced

2cupswaterorchickenstock1tsp.drieddillweedpinchnutmegSliceoffthetipsoftheasparagusandreservethem.Cuttheremainingstalksinto1pieces.Slicetheleeksinhalflengthwiseandwashundercoldwatertoremoveanysand.Sliceintopieces.Sauttheleeksorshallotsintheoilovermediumheatuntilsoft.Addthegarlicandslicedasparagusstalks.Cook,stirring,anotherminuteortwo.Addthewaterorstockanddill.Simmer1012minutes.Removefromheat,allowtocool510minutes.Pureehalfthevolumeatatime.Returntopan,addthereservedasparagustipsandsimmer35minutesoruntiltipsarejustbarelytender.Addnutmeg.Ifsoupistoothick,thinwithadditionalwaterorstockBasicStockRecipeInastockpot:Put2poundsbones,skin,cartilagefrompoultry,fish,beef,lamb,shellfish.(Ifyouuseawholechicken,cookforaboutanhour,thentakemeatoffthebones.Tossbonesandconnectivetissuebackintothepot.Leavethemeataside.)Coverwithwater(23quarts)12Tbsp.oflemonjuiceorvinegar12tspsalttsppepperCarrots,onions,celeryParsley,sage,rosemary,thyme,bayCookseveralhours(424)orincrockpotonlowtemp.Skimoffscum/solidsfromtopofsoupafteracoupleofhours.Removebones.Skimofffat.(Sometimeseasiesttorefrigerateandthenskimofffat.)Eitherstrainanduseasbroth,orbeginaddingvegetables,grains,etctomakeasoup.Canbeusedtocookgrainsorvegetablesinsteadofwater.BeefStockabout4poundsbeefmarrowandknucklebones1calvesfoot,cutintopieces(optional)3poundsmeatyriborneckbones4ormorequartscoldfilteredwater1/2cupvinegar3onions,coarselychopped3carrots,coarselychopped3celerystalks,coarselychoppedseveralsprigsoffreshthyme,tiedtogether1teaspoondriedgreenpeppercorns,crushedlbunchparsleyPlacetheknuckleandmarrowbonesandoptionalcalfsfootinaverylargepotwithvinegarandcoverwithwater.Letstandforonehour.Meanwhile,placethemeatybonesinaroastingpanandbrownat350degreesintheoven.Whenwellbrowned,addtothepotalongwiththevegetables.Pourthefatoutoftheroastingpan,addcoldwatertothepan,setoverahighflameandbringtoaboil,stirringwithawoodenspoontoloosenupcoagulatedjuices.Addthisliquidtothepot.Addadditionalwater,ifnecessary,tocoverthebones;buttheliquidshouldcomenohigherthanwithinoneinchoftherimofthepot,asthevolumeexpandsslightlyduringcooking.Bringtoaboil.Alargeamountofscumwillcometothetop,anditisimportanttoremovethiswithaspoon.Afteryouhaveskimmed,reduceheatandaddthethymeandcrushedpeppercorns.

Simmerstockforatleast12andaslongas72hours.Justbeforefinishing,addtheparsleyandsimmeranother10minutes.Youwillnowhaveapotofratherrepulsivelookingbrownliquidcontainingglobsofgelatinousandfattymaterial.Itdoesn'tevensmellparticularlygood.Butdon'tdespair.Afterstrainingyouwillhaveadeliciousandnourishingclearbroththatformsthebasisformanyotherrecipesinthisbook.Removeboneswithtongsoraslottedspoon.Strainthestockintoalargebowl.Letcoolintherefrigeratorandremovethecongealedfatthatrisestothetop.Transfertosmallercontainersandtothefreezerforlongtermstorage.RecipecourtesyofSallyFallon,NourishingTraditionsSaladsandVegetables:CabbageSaladServes461smalltomediumheadredcabbage,thinlysliced(orusehalfredandhalfgreencabbage)8slicedradishes,or1gratedcarrot3greenapples,diced1stalkcelery,choppeddashgarlicpowder2Tbsp.oliveoil2tsp.vinegar1tsp.lemonjuiceMixallingredientsinabowlandallowtositforanhour,stirringonceortwice.Servecoldoratroomtemperature.FruitySpinachSaladServes681lb.freshspinach,washed,dried,tornintopieces1pintfreshorganicstrawberriesorraspberries,washedDressing:3Tbsppinenuts2scallions,choppedcupoliveorflaxoilcupbalsamicvinegarCutberriesinhalfandarrangeoverspinachinservingbowl.Combinedressingingredientsinblenderorfoodprocessorandprocessuntilsmooth.Justbeforeserving,pouroversaladandtoss.Garnishwithnuts.GuacamoleMakes12cupsUsedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,Pa.23ripeavocadoscupchoppedonionstsp.vitaminCcrystals1Tbsp.water1smallclovegarlic,chopped Cuttheavocadosinhalf,removethepits,thenscoopthefleshintoablenderorfoodprocessor.Addtheonions,vitaminCcrystals,water,andgarlic.Processuntilsmooth.Transfertoasmallbowl.Coverandchill.Usewithin23days.Topreventdarkening,coattopwithathinlayerofoil.Forachunkyversion,mashtheavocadowithaforkandfinelychoponionsandgarlic.

PickledBeetsServes46AdaptedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,Pa.4beets,cookedandskinnedcupwater1Tbsp.brownricesyruporfruitsweetenercupricevinegartsp.groundcinnamonpincheachofclovesandallspiceCombinethewater,sweetener,vinegar,cinnamon,clovesandallspiceinamediumsaucepan.Simmerfor2minutes.Stirinthebeets,andheatthrough.Servehotorwarm.QuinoaSaladServes8101cupsquinoa,rinsedseveraltimes3cupswater,orchickenbrothorvegetablebroth(oracombination)1cupfreshorfrozenpeas(frozenbabypeasshouldbejustdefrosted)Choppedveggies,raworlightlysteamed(broccoli,asparagus,greenbeans,etc)cupchoppedredonion1pintcherrytomatoes(optional)cupchoppedblackolives(optional)1/3cupoliveoil2Tbsp.balsamicvinegarorlemonjuice1or2crushedgarliccloves24Tbsp.freshdill,chopped(or1Tbsp.drieddill)2Tbsp.choppedfreshparsleysaltandpeppertotasteRinsequinoawell(quinoatastesbitterifnotwellrinsed).Bring3cupswaterorbrothtoaboil.Addrinsedquinoaandbringbacktoboil.Simmeruncoveredforabout15minutesuntilliquidiswellabsorbed.Transfertolargebowlwithasmallamountofoliveoiltopreventsticking,andallowtocool.Meantime,mixtogetherremainingoil,vinegarorlemonjuice,parsley,andgarlicinasmallbowl.Addveggiestoquinoaandtosswellwithdressingmixture,dill,saltandpepper.Chillbeforeserving.VinaigretteDressing6servings(approximately)Note:ingredientamountsinthisrecipeareapproximateusemoreorlessofcertainingredientstoadaptrecipetoyourpersonaltaste).cupextravirginoliveoils3Tbsp.Balsamicvinegar(preferredbecauseithastherichestflavor)23Tbsp.water1tsp.drymustard13clovesfreshgarlic(wholepiecesforflavororcrushedforstrongertaste)SaltandpeppertotasteOregano,basil,parsley,tarragonoranyherbsofyourchoice,freshordriedPlacevinegar,waterandmustardinatightlycappedjar,andshakewelltothoroughlydissolvemustard.Addoilandremainingingredientsandshakewellagain.Storerefrigeratedandshakewellbeforeusing.Dressingwillhardenwhencold;allow510minutestoreliquify.

Grains/BreadsBasicKashaServes451cupbuckwheatgroats2cupswater,chickenorvegetablebrothRoastthedrybuckwheatgroatsovermediumheatinadryskillet,stirringuntilthegrainsbegintosmelltoasty,about2minutes.Addthewaterorbroth,coverandsimmerfor2030minutes,untilkashaistenderbutnotmushy.Pouroffanyexcessliquid.Optional:addonion,garlicandherbstothedish.BakingPowderBiscuitsMakesonedozen1cupsbrownriceflourcuptapiocaflour4tsp.bakingpowder1/8tsp.salt3Tbsp.ghee1cupapplesauce,unsweetenedPreheatovento425degrees.Inamediumlargemixingbowl,stirtogetherdryingredients.Sprinkleoilontopandmixwellwithapastryblenderorfork,untilconsistencyiscrumbly.Mixinapplesauceandstiruntilblended.Spoonheapingtablespoonfulsontoungreasedcookiesheet.Withspoon,lightlyshapeintobiscuit.Bake1518minutesuntilslightlybrowned.Servewarmforbestflavor,butmaybelightlyreheatedinamicrowave.GreenRiceServes41cupbrownbasmatirice2cupswatertotspsalt1bunchparsley1clovegarlic1Tbsp.lemonjuice1Tbsp.oliveoilcucumber,dicedpeppertotasteBringwatertoaboil,addriceandsalt,stirandsimmer,covered,for45minutes.Removefromheatandletsitforanother10minutes;thenremovecoverandallowtocool.Whilericeiscooking,blendalmonds,parsley,garlic,andoilinafoodprocessor.Whenriceiscool,stirwithnutmixtureandaddpeppertotaste.Garnishwithcucumberifdesired.MealinaMuffinMakesonedozenAdaptedwithpermissionfromWheatfreeSugarFreeGourmetCookingbySueOBrien,GigHarbor,WA,20011mediumcarrot,grated1largeapple,gratedcupgheecupunsweetenedapplesauceEggReplacementtoequal2eggs(refertorecipeonpage25)1/3cupricesyrup,molasses,oragave(ormixtureofthosesweeteners)2tsp.vanillacupmilletflour

cupbrownriceflourtsp.cinnamontsp.bakingpowdertsp.ginger1/8tsp.nutmegcupshreddedunsweetenedcoconutcupdatesPreheatovento375degrees.Mixtogetherallwetingredientsandsetaside.Inaseparatebowl,mixdryingredientsthenmixbothtogether.Lightlycoatmuffintinswithoilspray.Fill3/4fullandbake1520minutesoruntiltoothpickcomesoutclean.Allowtocoolonarack.YellowRice

2cupschickenstock1smallonion,finelychopped2tsp.oliveoil1clovegarlic,mincedtsp.turmeric1cupuncookedlonggrainbrownrice

Ina2quartsaucepanoverlowheat,sautonionsinoiluntiltender,about5minutes.Addthegarlicandsaut1minute.Stirinturmeric,thenrice.Addstock.Bringtoaboil,coverandsimmer45minutesoverlowheat,oruntilriceistenderandallliquidisabsorbed.Donotstir.Spoonbeansoverrice.Fruit:BakedAppleServes61/3cupgoldenraisins2Tbsp.applejuice6cookingapples,cored1cupswatercupfrozenunsweetenedapplejuiceconcentrate2tsp.purevanillaextract1tsp.cinnamon1tsp.arrowrootRemovepeelfromtopthirdofeachappleandarrangeinasmallbakingdish.Inamediumsaucepan,combineotheringredientsandbringtoaboil,stirringfrequently.Reduceheatandsimmer23minutes,untilslightlythickened.Distributeraisins,fillingcentersofeachapple.Poursauceoverapplesandbake,uncovered,at350degreesfor1to11/2hours.Basteoccasionallyandremovefromovenwhenapplesarepiercedeasilywithafork.Spoonjuiceoverapplesandservewarm.PoachedPearsServes66pears2stickcinnamonor1tsp.cinnamon1t.cardamom2c.applejuiceorapplecranberryjuicePeelpearsorleavewhole.Placeincoveredcasseroleinovenorsouppotonstove.Cookuntilsoft3060minutesdependingontheripenessofthepears

SautedApplesServes22apples,washedTbsp.oliveoilorghee2tsp.cinnamon23Tbsp.applejuiceThinlysliceapplesandsautinoiluntilsoftened.Addcinnamonandapplejuiceandsimmer,stirring,uncoveredforafewmoreminutes.Miscellaneous:CornFreeBakingPowder2tsp.creamoftartar2tsp.arrowroot1tsp.bakingsodaSifttogethertomixwell.Storeinanairtightcontainer.Makesmallbatches.EggReplacerequalsoneegg1/3cupwater1Tbsp.wholeorgroundflaxseedPlacethewaterandflaxseedtogetherandallowtogelforabout5minutes.Thismixturewillbindpatties,meatloaves,cookiesandcakesaswellaseggsdo,butitwillnotleavenlikeeggsforsoufflesorspongecakes.Increaseamountsaccordinglyforadditionaleggreplacement.NuttyMayoMakes1cups.(Keepswellfor3weeks)AdaptedandusedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,Pa.cuppinenutscupwater3Tbsp.vinegar2Tbsp.oil1Tbsp.arrowroot1Tbsp.brownricesyrup1Tbsp.mincedparsley1Tbsp.snippedchives1tsp.drymustardGrindthepinenutstoafinepowderinablender.Addthewater,blend1minutetomakesurethepinenutsarefullyground.Addthevinegar,oil,arrowroot,sweetener,andseasonings.Blenduntilverysmooth.Pourintoasaucepanandcookafewminutes,untilthick.Allowtocool,transfertoaglassjar.Storeintherefrigerator.LizLipski,PhD,CCN,CHN4719BrownstoneDrive,Duluth,GAwww.innovativehealing.comwww.digestivewellnessbook.comwww.hawthornuniversity.orgwww.accesstohealthexperts.com