Xagave Cookbook

Delicious Meets NutritiousCooking & Baking with Agave

STEPHEN RICHARDS

TM

3No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permis-sion of an authorized representative of BetterBody Foods & Nutrition, LLC or Stephen Richards. To purchase a copy, please contact BetterBody Foods & Nutrition, LLC at www.Xagave.com or 866.404.6582.

Sugar Exchange Table

Beverages (lemonade, powdered beverages such as Kool-Aid, etc.)

Cooking (sauces, salad dressings, etc.)

Baking (cakes, brownies, cookies, etc.)

Canning (canned fruits,jams, jellies, etc.

Use 1/2 to 2/3 cup of Xagave for each cup of sugar (or 50% to 66% of the amount called for)

Use 1/2 cup of Xagave for each cup of sugar (or 50% of the amount called for)



180 to 330 calories per cup savings (23% to 42%)

330 calories per cup savings (42%)



Food Category Amount ofXagave vs. Sugar

Calories Saved(per cup basis)

Look inside for this symbol and see how Xagave saves you calories & sugar!

Altitude Adjustment Chart For BakingItem/Elevation Below 3500 Feet 3500 to 6500 Above 6500

Leavening Agent (yeast, baking powder, baking soda) Increase No Change Decrease

Moisture (Xagave, butter, oil, eggs, milk, water) Decrease No Change Increase

Temperature/Baking Time Increase No Change Decrease

CreditsPhotography

Season Atwater at seasonatwaterphotography.blogspot.com

Molly Gumner of Molgu Design at molagu.com

Graphic Design and LayoutMolly Gumner of Molgu Design at molagu.com

Recipe DevelopmentLinda Coltrin, Gregorys Wheat Shop, Bountiful, Utah

David DiCorpo, The Cooks Warehouse, Atlanta, Georgia

Molly Gumner of Molgu Design at molagu.com

Carrie Matthews, Bosch Kitchen Center, Orem, Utah

Jessica Parker of Blind Pig, New York, NY

Brad Petersen of Chef Brads Grainology at chefbrad.com

Elizabeth Scoggin, Boise, Idaho

Digital Process, Post Production and DevelopmentHugh Milstein of Digital Fusion at digitalfusion.net

Medical ReviewThomas Dickinson, M.D.

Board Certified Internal Medicine, Gastroenterology

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AcknowledgementsThere are so many people deserving of acknowledgment in an undertaking like this that it is truly impossible to name them all. I want to thank the hundreds of customers, with whom I have had the opportunity to share Xagave and these recipes, for their continued encouragement to bring these recipes to life through this book. I want to thank my wife, Corrie, and my children Harrison and Harly, who provided the much needed understanding and support, and multiple taste tests, to make this happen and who remain as excited about this book as I am. Thank you Dr. Tom Dickinson for researching the health benefits of Xagave and helping me to understand the im-portance of both a low GI diet and Inulin. Thank you Chef Brad, Molly Gumner, Mike Bononi, Carrie Matthews, David DiCorpo, Jessica Parker and Linda Coltrin for contrib-uting recipes and ideas. Thank you Season Atwater for the great photography work and to Hugh Milstein for his post-production digital enhancements that make the food look as great as it tastes. But most of all, thank you Molly Gumner for your com-mitment, time and effort in creating the beautiful and creative layout that make this book such a pleasure to read, view and use.

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ContentsCredits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Acknowledgements . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7History of Agave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Health Benefits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

The Health Benefits of Inulin . . . . . . . . . . . . . . . . . . . . . 14The Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . . 15The Powerful Benefits of Combining a Low GI Diet and Inulin . . 16

Taste, Texture & Cooking Qualities . . . . . . . . . . . . . . . . . . . . 19Types of Agave Nectar . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Cooking Properties . . . . . . . . . . . . . . . . . . . . . . . . . 24Altitude Adjustment Chart For Baking . . . . . . . . . . . . . . . 27Healthy Substitutions for Eggs & White Flour . . . . . . . . . . . . 29

RecipesBreakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30Fruit Jams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48Breads & Quick Breads . . . . . . . . . . . . . . . . . . . . . . . . . . . 52Appetizers, Small Plates . . . . . . . . . . . . . . . . . . . . . . . . . . 64& Side Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64Salads & Salad Dressings . . . . . . . . . . . . . . . . . . . . . . . . . . 74Quick & Easy Gourmet Meals . . . . . . . . . . . . . . . . . . . . . . . 90Sauces . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118Healthy Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128Kids Stuff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 166Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174Healthy Shakes & Smoothies . . . . . . . . . . . . . . . . . . . . . . . 174Xagave After Dark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 190Recipe Index & Nutritional Data . . . . . . . . . . . . . . . . . . . . . . 203

Foreword I am so excited to be a part of this life-changing cookbook and forever grateful that Stephen Richards brought the amazing Xagave into my kitch-en! His message about healthier cooking and baking using Xagave instead of sugar interested me, but it was his passion for creating delicious, healthful recipes working in the kitchen, experimenting, taste testing, and perfecting the recipes - that sold me.

Ive always been a healthy eater and have strived to serve healthy meals to my family. The problem was that so many recipes contain less-than-healthy ingredients to ensure great taste. Sugar is an obvious culprit in desserts, but it is also a mainstay ingredient in sauces, dressings, and so many other recipes. If you can get rid of white sugar and not sacrifice flavor, why wouldnt you? Since my first batch of cookies sweetened with Xagave, I have been a total Xagave fan! The taste is amazing! Even the simplest things can be made better with Xagave. One favorite in our house is Xagave-Sweetened Vanilla Milk. After school, my kids (along with their entou-rage of friends) head into the kitchen and make a batch of Xagave Vanilla Milk simple (organic low-fat milk, pure vanilla and Xagave), healthy, yet a HUGE treat. It tastes just like a high fat, sugar-laden vanilla milk shake, but without all the sugar and fat.

I believe that life should be a celebration and good food to is integral to its success! I recently had some friends over for a candlelit summer dinner under the stars. We sat for hours eating, laughing, sip-ping sangria ... the flavors were incredible. After we finished, I told everyone about Xagave and how I had used it in my glazed salmon, summer salad and grilled peaches all recipes usually made with sugar. By my friends enthusiastic response, I knew our Xagave family was growing!

You will be delighted by the recipes in this book they are both delicious and easy to make. I can confidently recommend exchanging Xagave for sugar in just about any recipe. Congratulations on purchasing this book. I think that it will change your life for the better and make the celebration that much sweeter. Xagave truly is Where Delicious Meets Nutritious.

Molly GumnerMom, Part-time Chef, Graphic Designer, Fitness Enthusiast

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Introduction

Welcome to the world of Xagave! This book

gives you a complete overview of the history,

health benefits and cooking qualities of this

wonderful, all-natural sweetener, in addition to

many delicious recipes. When you incorporate

Xagave into your diet, you will lose weight, be

more energetic and enjoy better health.

There is little doubt that the consumption of

sugar, corn syrup, white flour, and transaturated

fats all key ingredients in processed foods is

the leading cause of obesity. Processed foods

are highly caloric, have a high Glycemic Index

(GI) and lack nutritional value. Studies show

a high correlation between obesity and the

chronic diseases of diabetes, heart disease and

cancer. The good news is that a change in diet

can help prevent these diseases and Xagave

will set you on the path to healthier living.

Use Xagave . . . Live Healthy Because Xagave is an all-natural, calorie-saving, low Glycemic Index (GI) sweetener, it can be an

effective tool in reducing calories and losing weight, increasing energy, improving health, boosting

your immune system, improving regularity and increasing bone density. Xagave is a low GI food and

contains Inulin, a water-soluble dietary fiber that supports a healthy lifestyle. This book will show you

how easy it is to incorporate Xagave into your life by using it in healthy and delicious foods that are

fast, easy and simple to prepare.

Use Xagave as a Complete Sugar Replacement

Xagave is a healthy alternative to sugar and the only natural sweetener that can be used as a

Complete Sugar Replacement.TM It can be used in any of your favorite recipes by simply using it to

replace sugar (see the Sugar Exchange Table, inside front cover, for simple conversions). Experiment

and have fun: try Xagave in sauces, salad dressings, desserts, whipped cream, syrups, breads, pies,

cakes, cookies, custards, etc. You can also use Xagave as an everyday sweetener for cereal, cof-

fee and tea.

Xagave is Where Delicious Meets NutritiousXagave tastes wonderful and will also save you thousands of calories and improve your health in many

ways. Xagave not only tastes delicious, but it also enhances the taste and texture of foods in ways that

sugar, honey or artificial sweeteners cannot. Xagave is truly where Delicious Meets Nutritious.TM

10 11HISTORYHISTORY

History of AgaveArcheological findings show that various peoples in Mexico have used many different spe-

cies of the agave plant for more than 9,000 years. Agave has been used in beverages, as

a condiment to foods, as fiber in ropes and clothing, and as wood beams in construction.

In the modern era, most people recognize the term agave in connection with tequila.

The nectar derived from the Agave Tequilana plant has been used to make tequila for well

over 150 years. Only recently have people discovered that agave nectar makes a great

tasting, versatile sweetener that can be used in lieu of sugar, honey, maple syrup and en-

gineered sweeteners, such as sucralose and aspartame. In the past few years, agave has

slowly made its way into the American market place and is available in a number of health

food stores. The use of agave is growing as it continues to be recognized by health profes-

sionals as the healthiest, all-natural sweetener on the market.

There are between 200 to 300 different species of agave plants, each with its own distinc-

tive properties. Xagave is a blend of two varieties: Agave Salmiana (white agave) and

Agave Tequilana (blue agave). This unique blend, known as Xagave, provides the best

taste, cooking qualities and health benefits of any agave product on the market.

The agave plant is often mistaken for a cactus because of its similar physical appearance,

but it is actually a subspecies of the class of plants known as Liliopsida or subclass Liliidae

or, in unscientific terms, the Lily family. The agave plant is relatively slow growing, taking five

to eight years to mature before it can be harvested and the nectar extracted. The plant

grows to a height of eight to ten feet.

13HEALTH BENEFITS12 HISTORY

The nectar of both the blue and white agave plants is extracted from the root (or bulb) of the plant,

which can weigh as much as 400 kilos (800 pounds). The extraction process for the two plants is very

different. The root of blue agave is dug up from the ground, cut from the rest of the plant and the bulb

is ground and the pulp is run through water which extracts the fructans (fiber material). The water with

fructans is boiled to break the fructans down into sugars (fructose and glucose) and you are left with

a very sweet nectar. White agave, on the other hand, needs to mature and flower. This unusual flower

grows eight to ten feet in height and its stem resembles a beam of wood (in fact, this beam was his-

torically used in construction). Just before the flower begins to grow, the stem is cut off at its base and

the plant is milked of its nectar for several months. The nectar of the plant is then distilled in a vacuum

container at temperatures below 118F to reduce the nectar to the right brix levels.

Health Benefits

14 15HEALTH BENEFITSHEALTH BENEFITS

Agave, unlike sugar, honey, maple syrup and artificial sweeteners, has many health benefits.

The two key health benefits of all agaves are its low Glycemic Index (30 to 35) and significant

calorie savings when used appropriately. In addition, Xagave brand agave contains calcium,

iron and inulin, as well as other vitamins and minerals. Inulin is a water-soluble dietary fiber that

has many benefits and studies have shown that it can strengthen the immune system, moderate

blood sugar levels, improve digestive health, improve regularity, enhance calcium absorption,

increase bone density and reduce risks of colon cancer.

For these reasons, many physicians, including nationally recognized television personalities and

our own Dr. Tom Dickinson, a Board Certified Internist, are recommending Xagave as their pre-

ferred sweetener over sugar, honey and artificial sweeteners such as aspartame, sucralose and

saccharin.

All brands of agave are not the same. Xagave is the only brand that brings the benefits of both

blue and white agave to your diet. Both blue and white agave are low GI foods and both will

save you thousands of calories if used in lieu of sugar, as the recipes in this book demonstrate.

Blue agave has more naturally-occurring inulin than white; white has more naturally-occurring

calcium than blue. Xagave brand combines the inulin from the blue with the calcium in the

white. The Xagave blend creates a powerful combination of a low GI sweetener with inulin that

makes Xagave the healthiest, best tasting and most versatile brand of agave on the market.

The Health Benefits of InulinXagave contains 12% inulin, a water-soluble dietary fiber found in more than 3,500 fruits and

vegetables. Inulin is particularly concentrated in blue agave. It is considered a carbohydrate for labeling purposes, but is actually a fiber that, when consumed, is absorbed in the lower intestine

improving digestive health by stimulating the growth and activity of the good micro flora in your

body, while inhibiting growth of bad bacteria in your intestinal tract. Simply put inulin feeds the good bacteria in your gut to help it function correctly and keep you healthy.

Numerous studies have shown inulin to be an effective prebiotic, as well as a bifodenic, at a dai-ly consumption of five grams per day (about two tablespoons of Xagave). In a study conducted

at Johns Hopkins University, 123 infants were fed an infant cereal supplemented with inulin or a placebo for six months. The children who ate the cereal with inulin showed reduced incidence of fever, less antibiotic use, fewer doctor visits, less vomiting and fewer day care absences. As a prebiotic fiber, inulin causes probiotic bifidobacteria to increase and secrete acids. This change

in pH in the colon helps suppress the growth of harmful bacteria such as E. coli, Salmonella and Campylobacter. Because 70% of your immune system is located in your intestinal tract, keeping your gut healthy and in balance will reduce the frequency and duration of illness.

Studies have also shown that Inulin, in addition to promoting gut health, improves and promotes calcium and magnesium absorption by as much as 20%, increases bone density by 15% and moderates blood sugar levels. Inulin is probably the most overlooked supplement on the market and should be included in everyones diet. Two to three tablespoons of Xagave per day con-tain the amount of Inulin recommended, in the studies, to achieve the health benefits discussed

above.


The Glycemic IndexThe Glycemic Index (GI) is a numerical system that measures the increase in circulating blood sugar triggered by carbohydrates the higher the number, the greater the blood sugar re-sponse. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike in blood sugar levels. A GI of 70 or more is high; a GI of 56 to 69 is medium; and a GI of 55 or less is low (agave nectar ranges between 30 and 35!). Doctors and nutritionists are now actively stressing the numerous health benefits of a low GI diet.

Why should you worry about spiking blood sugar levels? The simple explanation is this: Your

body processes food and breaks it down into sugars that it can use as energy. It either uses the sugar as energy to fuel your bodys activity or it stores that energy as fat so that it can be used later. High GI foods, such as table sugar, honey, and high fructose corn syrup, require very little

processing by the body so if the body does not need the energy, it stores the energy as fat.

High GI sweeteners, similar to gas on a fire, provide an immediate burst of energy, but once the

fuel has been stored as fat, you begin to feel lethargic, hungry and you flame out. Like a drug,

sugar consumption makes you crave that high and you want to consume more you are not really hungry or in need of energy, but you crave that feeling so you eat more high GI foods to get the good feeling back and the vicious cycle of over consumption begins again. This cycle is the cause of overeating that leads to weight gain, obesity and is the reason why sitting at your desk eating a candy bar or drinking a soda drink with high fructose corn syrup is not a good idea. It provides a short-term fix to pick you up, but has drastic negative short-term results in en-ergy levels once the energy is stored and very negative long-term results in weight gain and the health consequences of obesity.

Xagave is a low GI food and your body takes time to process and convert it to energy. It also provides a sense of satiation. You will not feel the highs and lows of sugar you will just feel bet-ter and be more productive. Using the fire analogy, sugar is like gas you get a big flame, but it

goes out fast; agave is like a log that burns for several hours providing a much better, healthier, long-term source of energy for your body.

The Powerful Benefits of Combining a Low GI Diet and InulinThe following outlines the health benefits of Xagave and the powerful combination of this low

GI food with inulin. Studies have shown that low GI foods and inulin provide the following health

benefits:

Improved Weight Loss and Weight Management Xagave saves calories in two ways: It is sweeter than sugar so you use less and its low GI and

inulin content help moderate blood sugar levels so you eat less while feeling more satisfied.

Low GI foods and fiber, such as inulin, help maintain a feeling of fullness for longer periods after

eating. In addition to being a fiber, inulin, although classified as a carbohydrate, has almost no

caloric effect on the body (because it is consumed in the lower intestine) and has a zero GI.

Improved Energy Levels Because sugar and high fructose corn syrup spike your blood sugar levels, your energy levels

are continually fluctuating between high and low. Xagave contains fructose and inulin that

help moderate blood sugar levels so eating regular, small meals of low GI foods that include

Xagave can provide consistent energy levels all day without feeling tired or hungry.


Increased Bone Density Inulin, as a prebiotic, acts to stimulate the normal, beneficial bacteria in the colon, which im-

proves the digestion and absorption of critical minerals such as calcium and magnesium. By

enhancing calcium absorption, inulin helps increase bone density. Studies have demonstrat-

ed that inulin, when mixed with yogurt, increases calcium absorption by as much as 20%. A

newly published study in the American Journal of Clinical Nutrition shows that inulin increased

calcium retention or bone density in adolescents by 15%. This increase in calcium absorp-

tion and bone density resulted after supplementing the diet with 8 grams of inulin per day

or roughly 3 tablespoons of Xagave. Other studies have shown a positive effect on calcium

absorption in teens and postmenopausal women. Xagave brand agave has the highest levels

of inulin and calcium of any agave on the market and is the only brand with a standardized

inulin content.

Improved Motility Studies have shown that daily consumption of inulin improved both fecal weight and frequen-

cy of extrication. This is extremely important as once food is digested and makes its way to

your gut, it becomes toxic. The quicker you get this waste out of your body, the healthier you

will be and the better you will feel.

Reduced Risk of Cancer Recent studies in animals have shown that the regular consumption of inulin reduced the size

and growth of cancerous causing lesions in the lower intestine.

Reduced Risk of Heart Disease and Type II Diabetes Studies have shown that low GI diets appear to reduce the risk of heart disease and Type

II Diabetes. Type II Diabetes used to be referred to as adult-onset diabetes unfortunately,

there is now a high incidence in children. The good news is that this disease can be avoided

through exercise, reduced caloric consumption and a low GI diet. Because inulin has a zero

GI, it has no effect on blood glucose or insulin levels. Inulin in foods provides both bulk and

sweetness without causing a rise in glucose levels after meals and appears to be appropriate

for diabetics in managing blood sugar levels.

Diabetic Friendly One of the primary drivers of my interest in agave was that it is considered diabetic friendly.

My mother, who has had diabetes for 20 years, is now able to enjoy cranberry sauce, pump-

kin pie and whipping cream at Thanksgiving and Christmas. She has oatmeal in the morning

sweetened with Xagave with no negative impact on her blood sugar levels. I have had many

skeptical diabetics attend cooking demonstrations and try the foods that I prepared and be

surprised at the impact (i.e., the lack of impact) on their blood sugar levels. They have quickly

become believers and are now enjoying foods that they have not been able to eat for years.

We suggest that you check with your doctor to determine if Xagave is right for you.

The many health benefits associated with the consumption of low GI foods and beverages

made with Xagave are hard to ignore. The amount of inulin consumed in connection with the

studies researched by our medical team were between 5-8 grams of inulin per day. There are 7.5

grams of inulin in 3 tablespoons of Xagave. As you can see, Xagave is much more than a deli-

cious sweetener, it is an important food to consume daily as part of a healthy diet and lifestyle.

20 21TASTE, TEXTURE & COOKING QUALIT IES TASTE, TEXTURE & COOKING QUALIT IES

Taste, Texture & Cooking QualitiesTypes of Agave NectarThere are several brands of agave nectar on the market today. These brands are either blue or

white agave. Within these two categories of agave, processors of the nectar manufacture a light,

medium amber or dark syrup. The light syrup has a beautiful translucent gold color, while the me-

dium is a translucent light brown or amber, and the dark looks like molasses. The light, medium

and dark each taste different and have an appropriate use or application. The most versatile and

cleanest tasting of the three is the light syrup made from white agave.

There is a perception that the amber or darker agave is less processed and healthier than the

lighter agave. This perception is incorrect. In fact, the darker the agave, the longer it has been

cooked or processed to achieve the darker color and taste profile.

Blue and white agave and their derivations of light, amber and dark are also labeled raw and

organic. Raw is not a certification, but a statement from the manufacturer or distributor regarding

the extent to which the product has been treated with heat during processing. Organic means

that foods are grown without the use of unnatural pesticides and fertilizers.


Types of Agave NectarRaw foods are often referred to as living foods foods which are naturally rich in enzymes be-

cause they have not been heated over 118F (although maximum allowable temperatures are hotly

debated). Enzymes are essential for good digestion and vitality. Many enzymes are also retained

in dehydrated or frozen foods. Processed foods, however, have had the enzymes pasteurized or

cooked out of them. Xagave brand agave is processed at 117F or lower and meets the generally

accepted raw standard.

The following chart illustrates the various agaves available and their best application:

Type of Agave

Agave Salmiana (White)Light

Amber

Dark

Agave Tequilana (Blue)Amber

Dark

Flavor Notes

Clean, slight hint of vanilla

Light maple, honey flavor

Maple, molasses, honey flavor

Light maple, honey, nutty, flowery flavor

Honey, nutty, maple, mo-lasses flavor

Best Application

Very versatile; can be used any-where instead of sugar, honey or light brown sugar

Best used in lieu of brown sugar, honey and molasses

Best used in lieu of brown sugar, honey, molasses and maple syrup

Best used in lieu of brown sugar, and honey

Best used in lieu of brown sugar, honey, molasses and maple syrup

An official definition of organic, adopted by the National Organic Standards Board in 1995, states:

Organic agriculture is an ecological production management system that promotes and enhances

biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs

and on management practices that restore, maintain and enhance ecological harmony. Organic

certification is important because 60% of herbicides, 90% of fungicides and 30% of insecticides are

considered carcinogenic by the U.S. Environmental Protection Agency. Xagave brand agave is pro-

duced from fields that are organic certified and the nectar is processed in a USDA organic certified

facility. In addition, Xagave is produced by a co-op of farmers that believe in fair trade practices.


Cooking PropertiesXagave is a Complete Sugar Replacement.TM It tastes great, is very versatile, is easy to use as an

ingredient in cooking and actually enhances the flavor and texture of foods. The following identifies

the cooking properties, qualities, differences and benefits of using Xagave in your recipes.

Sweeter than Sugar

Xagave is 1.4 to 1.5 times sweeter than sugar so you will need to reduce the amount of Xagave

accordingly in your own recipes (e.g., 1/2 to 2/3 cup of Xagave for each cup of sugar, see Sugar

Exchange Table, [page 25] and inside front cover). Because of some of Xagaves other cook-

ing properties, you may also reduce the amount of fats, such as oil, in your recipes to save even

more calories without affecting the taste and texture of the foods you bake.

For example, by using Xagave in Zucchini Bread (page 58), you save calories by using 11/3

cups of Xagave vs. 2 cups of sugar, but we have also reduced the oil from 1 cup to 1/2 cup and

saved a total of 1475 calories in two loaves of bread or roughly 100 calories per slice!

The Sugar Exchange Table outlines the appropriate exchange of Xagave vs. sugar in cooking,

canning, baking and beverages. It should be noted that this exchange table was developed

specifically for Xagave brand agave.

Improves Taste and Texture

The baking industry has been using inulin derived from the Chicory Root for over 30 years to en-

hance texture and taste or mouth feel of low-fat and low-sugar baked goods. By using Xagave

in baking, the taste and texture of your foods will improve they will actually taste better than

foods sweetened with sugar! To save even more calories, reduce the oils in your baked items as

the inulin in Xagave provides a full-bodied texture. During cooking demonstrations, people are

always surprised at how good the foods taste and that the foods and beverages do not have an

aftertaste. Expect foods prepared with Xagave to taste better because they do!

Sugar Exchange Table

Beverages (lemonade, powdered beverages such as Kool-Aid, etc.)

Cooking (sauces, salad dressings, etc.)

Baking (cakes, brownies, cookies, etc.)

Canning (canned fruits,jams, jellies, etc.

Use 1/2 to 2/3 cup of Xagave for each cup of sugar (or 50% to 66% of the amount called for)




180 to 330 calories per cup savings (23% to 42%)

330 calories per cup sav-ings (42%)



Amount ofXagave vs. Sugar

Calories Saved(per cup basis)Food Category


Acts as a Natural Preservative Xagave is a natural preservative because of its hygroscopic effect, or its ability to absorb mois-

ture. As an ingredient, Xagave draws in moisture to keep the baked item moist and fresh. For ex-

ample, I will bake the Blueberry-Cranberry Granola Bar Muffins (page 37) on Sunday afternoon

and leave them on the counter all week long. They really taste best on Monday and Tuesday as

they moisten and the flavors blend.

Uses Lower Temperatures Baked items using Xagave will cook faster and at a lower temperature. When using Xagave

in a recipe, adjust the cooking temperature down by 25F. If baking time exceeds 40 minutes,

reduce cooking time by 5 minutes and for baking time exceeding 60 minutes, reduce by 10

minutes. For example, the Classic Pound Cake (page 55) normally requires baking at 350F for

1 hour and 15 minutes. With Xagave, you reduce the temperature to 325F and shorten the time

by 5 to 10 minutes. Actual results depend on your oven and altitude.

Reduces Liquid Volumes Because Xagave is a liquid and sugar is in a granular or dry form, some say that you need to

reduce the liquids in your recipes. I have found that this is not necessary, however, you may

make minor adjustments by reducing high calorie liquids such as oils, milk and cream. This further

reduces the calories in your foods without negatively affecting taste and texture.

Highly Soluble Unlike sugar and honey, Xagave is readily soluble in hot or cold water and mixes well in all

recipes. Solubility is why Xagave tastes so great in drinks, sauces, salad dressings and in canned

goods. It also provides for a margin of error in your cooking. For example, I was making Cran-

berry Sauce (page 122) at Thanksgiving and did not sweeten it enough. No problem. After

the cranberry sauce had cooled, I mixed in a few more tablespoons of Xagave and the sauce

tasted the same as if I had added it from the start.

Promotes Rise Although we are not sure of the technical reason, Xagave in baked goods promotes rise, which

makes it ideal for whole-grain cooking. We found that we can make light and fluffy whole-grain pan-

cakes, cakes and breads using Xagave. We encourage you to exchange Xagave for sugar; whole-

wheat pastry flour for white flour; and egg whites or egg substitute for eggs. If you do, you will be

pleasantly surprised at how light and fluffy your baked goods are and how delicious they taste. Natu-

rally, by eliminating sugar and white flour from your diet, you will also improve how you look and feel.

Shelf Life

Agave has a naturally long shelf life and does not need to be refrigerated or stored in any special

way after opening. It does not crystallize like honey. Most brands claim a shelf life of 18 months, as

they come from Mexico which has a legal limitation on shelf life claims. I have used agave that has

been on the shelf 2-3 years without a problem and no, it was not tequila!

High Altitude Baking

Altitude does affect baking whether using sugar or Xagave. The recipes in this cookbook were devel-

oped in Provo, Utah, 4551 feet above sea level. If you are baking below 3500 feet or above 6500, you

may need to make minor adjustments in leavening agents, moisture and baking time or temperature.

As a result, please review the following chart for minor adjustments in you baking to improve the out-

come and visit our website at www.xagave.com for more specific information.

Altitude Adjustment Chart For BakingItem/Elevation Below 3500 Feet 3500 to 6500 Above 6500

Leavening Agent (yeast, baking powder, baking soda) Increase No Change Decrease

Moisture (Xagave, butter, oil, eggs, milk, water) Decrease No Change Increase

Temperature/Baking Time Increase No Change Decrease


ENJOY!We hope the introductory portion of this recipe book has provided you with sufficient education

and that you have become as excited about Xagave as we are. The health benefits are indisput-

able. While taste is personal, we are 100% confident that you will love the taste, flavor and texture

of Xagave and the foods and beverages that you make with it. The included recipes are not only

healthy, but DELICIOUS and EASY to make. Remember, Xagave is a LOW GI, calorie-saving sweeten-

er that is an effective tool in anyones diet whether you are losing weight, maintaining your weight,

concerned about blood sugar levels or just trying to improve your health by reducing total sugar

intake. Studies have shown the health benefits include improved energy levels, improved digestive

health and regularity, strengthened immune system and increased calcium absorption and bone

density.

We are excited about the opportunity to share our recipes with you and your family. We would love

to hear from you. Please send your comments and recipes to www.XAGAVE.com.

From our family to yours enjoy and good health!

Healthy Substitutions for Eggs & White Flour

Egg Substitutions: If you are trying to reduce your calories, fat or cholesterol we recommend sub-stituting egg whites or egg substitutes (such as Egg Beaters) for whole eggs. By using egg substitutes, you will save approximately 45 calories, 5 grams of fat and 300 mg. of cholesterol per egg. Since egg substitutes promote rise in baked products, they are ideal for whole-grain cooking.

White Flour Substitutions: All of the recipes in this book indicate flour with an asterisk(*) because each of the recipes is designed so that whole-grain flour or a special blend of low-gluten flour can

be exchanged for white flour. Xagave works wonderfully with whole-grain cooking and baking be-cause it promotes rise and improves texture. You will find that your whole-grain baked goods made

with the recommended whole grain flours and Xagave are wonderfully light, delicious and much

more satisfying than food prepared with white flour and sugar. We suggest:

Soft White Wheat We recommend grinding your own grains. If you grind soft white wheat on pastry or fine grind

setting, you will find that this flour tastes delicious and is more nutritious and satisfying than white

flour. If you dont own a wheat grinder, one may be purchased online or through specialty

stores.

Low Gluten Option Grind equal parts of spelt, barley and brown rice on a pastry or fine grind setting. Mix the three

flours together. This combination can be used in lieu of white flour in almost all baking applica-tions except for yeast breads. It is great for cakes, pancakes, muffins and quick breads. These

grains can be purchased in bulk from your local health food or cooking store. All of these grains store well and can be stored for years in the appropriate airtight container.

Whole Wheat and White Flour Blend We understand that you may not have a wheat grinder and that various whole grains may not be readily available to you. One simple change is to mix white flour with whole wheat flour

which will add extra fiber to your diet.

30 31BREAKFASTBREAKFAST

Breakfast is the most important meal of the day.

You heard it from Mom and now studies have

confirmed it. A good, healthy breakfast gets

your metabolism going and stabilizes your blood

sugar levels. Studies have shown that if you eat

a good breakfast you consume less calories

during the day. Breakfast is also the easiest meal

to skip so it has to be convenient. The following

recipes are so fast and easy that there is no rea-

son to miss breakfast.

Breakfast

Steel Cut Oatmeal with Berries Makes 4 ServingsServing Size: 1 cup

1 cup steel cut oats4 cups water 1/2 tsp. salt (optional)1 tsp. vanilla4 tbsp. Xagave

Put all ingredients into a pot. Bring to boil, reduce heat and simmer for 15 to 20 minutes. Top with blueberries, raspberries, or bananas. Top with Xagave and nuts. Add milk to taste.

*See page 206 for nutrtitional info

Apple Cinnamon Steel Cut Oats

Makes 4 ServingsServing Size: 1 cup

1 cup steel cut oats4 cups water 1/2 tsp. salt (optional)1 tsp. vanilla1 tsp. cinnamon4 tbsp. Xagave1/2 cup of apple chunks or grated apple

Put all ingredients except apples into a pot. Bring to boil, reduce heat and simmer for 15 to 20 minutes. Add apples for last five minutes of cooking. Pour into bowl and top with Xagave or Xagave Maple Syrup (page 47). Add nuts and milk to taste.


Xagave is great as a table top sugar and tastes better than honey on oatmeal. Try one of these dressed-up bowls of oatmeal they only take an extra minute to prepare and are definitely worth the effort!


Swiss MuesliThis is my wifes favorite breakfast and she eats it nearly everyday. Up until recently, she was not regular and suffered from a tender gut. The combination of the probiotics in yogurt and the prebiotic fiber in Xagave has significantly improved her motility. She feels great and will

not miss a day eating her muesli, either for breakfast or as a mid-day snack.

Steps:Mix yogurt and Xagave. Try one tablespoon of Xagave at a time and sweeten to taste. Mix in oats and top with blueberries and slivered almonds.

Tips and Notes:We buy plain yogurt by the quart or the

half gallon and sweeten it all at the same time. By sweetening your own yogurt with Xagave, you save about 80 calories per 8 oz. serving.


Makes 2 ServingsServing Size: 3/4 cup

Saves 50 - 80 caloriesover pre-sweetened

yogurt!

Ingredients:

1 cup plain low fat yogurt

2 tsp. Xagave (or to taste)

1/4 cup rolled oats

1/4 cup blueberries

2 tbsp. slivered almonds


Fruit with Xagave Chocolate SyrupAny fruit tastes great topped with Xagave Chocolate Syrup (page 165). Use it on raspberries, strawberries, blackberries, peaches, cantaloupe, grapefruit or your other favorites to give it that little extra flavor that makes it a real treat.

Cottage Cheese, Fruitand Xagave

This is such a great way to start the day! The combination of low fat and high protein keeps you satisfied and feeling great all morning!

Makes 1 Serving

Ingredients:1/2 cup fresh fruit1/2 cup low fat cottage cheese1 tsp. Xagave (or to taste)

Steps: Place cottage cheese in bowl, top with your favorite fruit and drizzle Xagave over top.


15g of protein and only

142 calories!

Makes 8 - 10 servings

Ingredients:1/3 cup butter3 tbsp. quick oats3/4 tsp. cinnamon4-6 pears sliced and peeled1 1/2 cup whole wheat pastry flour1/2 cup Xagave1 tsp. salt2 tsp. baking powder1 cup low fat milk

Steps: Preheat oven to 350F. Melt the butter in an 8 x 12 pan (place pan with butter in oven as youre preheating it). Combine oats and cinnamon, sprinkle over the butter and drizzle with Xagave. Peel and slice pears into 1/4 inch pieces and place on top. In a separate bowl, combine flour, Xagave, salt, baking powder and milk. Whisk until smooth. Pour over the pears and bake at 350 for 35-40 minutes or until a toothpick inserted in center comes out clean.


Pear KuchenThis is an old family favorite. For years I thought it was called Pear Cooking since I didnt realize that Kuchen is a German word for cake. This Kuchen recipe takes advantage of the pear fall harvest as the blend of flavors is

a delight, especially with a little Xagave Sweetened Whipped Cream on top (page 165).

Saves 300 calories over

traditionalrecipe!


Saves 120 caloriesper muffin!

Blueberry-Cranberry Granola Bar MuffinsThese are a family favorite and a terrific breakfast. I grab two of them on the go

and am satisfied till lunch. These muffins are loaded with fiber and protein. They are very easy to make and make a great snack!

Wet Ingredients:1 cup Xagave3 eggs1 cup plain low fat yogurt 2 tbsp. canola oil2 tsp. vanilla1 tsp. almond extract

Dry Ingredients:1 cup whole wheat flour*1 tsp. baking soda1 tsp. ground cinnamon1/2 tsp. salt3 cups rolled oats

Fruit and Nuts1 cup blueberries1/2 cup dried cranberries1/2 cup chopped nuts (almonds, pecans or walnuts)

Steps:Preheat oven to 325F. Mix the wet ingredients in a large bowl or blender. Mix dry ingredients (except oats) in a separate bowl. Add dry ingredients to wet ingredients. Mix well. Add oats, one cup at a time. Fold in blueberries and cranberries. Fill muffin tin to

top and bake at 325F for 23 to 28 minutes.

Tips and Notes: These muffins make a great snack. They can sit in a

container on the shelf for several days and will con-tinue to taste fresh and delicious.

Substitute dried apricots and pecans or carrots, pine-apple and shredded coconut for Fruit and Nuts.


*See page 29 for whole grain flour options

Makes 18 muffins


Chocolate Protein Oat Shake

(or Banana Chocolate Protein Oat Shake)

This is my breakfast when I am in a hurry. Just mix the in-gredients, blend and youre out the door!

Makes 1 serving

Ingredients:

4 to 6 oz. low fat milk

1 to 2 ice cubes

1 scoop vanilla protein powder

1 tbsp. cocoa powder

2 tbsp. Xagave

2 tbsp. rolled oats

Steps: Mix all the ingredients in a blender and turn on high or liquefy.

Options: Add a 1/2 banana for a Banana Chocolate Protein Oat Shake.


Triple Berry Yogurt Smoothie

This is my daughters breakfast during the school year. She would rather spend more time doing her hair than eating breakfast, but we have found that she will take this with her as she heads to school.

Makes 2 servings

Ingredients:

2 cups frozen berries (raspberry, blackberry and blueberry mix)

4 oz. water

2 tbsp. of Xagave

2 tbsp. plain low fat yogurt

1/2 banana (optional)

Steps: Mix all the ingredients in a blender and turn on high or liquefy until creamy smooth.


Low sugarenergy drinks!


Buttermilk Whole Grain Pancake and Waffle Mix

Makes 8 servings

Ingredients: 1 cup low fat milk 1 cup low fat buttermilk 1/4 cup canola oil 2 eggs (2/3 cup egg substitute) 2 cups whole wheat pastry flour* 2 tbsp. Xagave 3 tsp. baking powder 1 tsp. salt 1/2 tsp. baking soda

Put all wet ingredients into a blender and blend. Add dry ingredients and blend until just slightly lumpy (about 30 seconds). Heat griddle on medi-um-high (400F). Grease griddle. Pour batter onto griddle (about 1/4 cup at a time) when hot and cook until bubbles form and edges dry. Turn and cook other side.


Whole Grain Pancake and Waffle Blender Mix

Makes 8 servings

Ingredients: 2 cups low fat milk 1/4 cup canola oil 2 eggs (2/3 cup egg substitute) 2 tbsp. Xagave 2 cups whole wheat pastry flour* 3 tsp. baking powder 1 tsp. salt 1/2 tsp. baking soda

Put all wet ingredients into a blender and blend. Add dry ingredients and blend until just slightly lumpy (about 30 seconds). Heat griddle on medium-high (400F). Grease griddle. Pour batter onto griddle (about 1/4 cup at a time) when hot and cook until bubbles form and edges dry. Turn and cook other side.


Whole Grain Pancake and Waffle Breakfasts (When youve got time)

I love pancakes and waffles and I particularly love fruit toppings on them. Below is a basic whole grain pancake and waffle recipe with a number of

optional toppings. These toppings can be used on ice cream as well.



Makes approximately 8 servings

Ingredients:

2 apples, cored and sliced

1 cup water

1/3 cup Xagave

1 tsp. ground cinnamon

2 tbsp. cornstarch

Steps:Put apples, water, Xagave and cinnamon in a pot and bring to a boil. Reduce heat and let simmer about 5 minutes until apples soften. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into apple mix while stirring slowly. Stir until topping thickens and begins to bubble. If it does not thicken to desired level quickly (about 1 or 2 minutes), repeat cornstarch and water step. Serve hot over pancakes and waffles.

Notes and Tips: Any apple will do but our favorite is Granny Smith. Add Xagave Sweet-ened Whipped Cream (page 165) on top for an extra special breakfast!

Apple Cinnamon Topping Only 69 calories per serving! Triple Berry Topping

Makes 10 servingsServing Size: 1/2 cup

Ingredients:

4 cups fresh frozen berries

1 cup water

1/2 cup Xagave

2 tbsp. cornstarch

Steps:Put berries and Xagave in a pot and bring to a boil. Reduce heat to simmer. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into berry mix while stirring slowly. Stir until top-ping thickens (1 to 2 minutes) and begins to bubble. If it does not thicken to desired level within a minute or two, repeat corn-starch and water step. Serve hot over pan-cakes and waffles. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!


Only 48 calories per serving!



Ingredients:

4 cups fresh strawberries or fresh frozen

1 cup water

1/2 cup Xagave

2 tbsp. cornstarch


Steps:Follow Strawberry Topping recipe directions.


Strawberry Topping

Steps:Put strawberries and Xagave in a pot and bring to a boil. Reduce heat to simmer. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into strawberry mix while stirring slowly. Stir until topping thickens (1 to 2 minutes) and begins to bubble. If it does not thicken to desired level within a minute or two, repeat corn-starch and water step. Serve hot over pan-cakes and waffles. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!

Peach ToppingMakes 10 servingsServing Size: 1/2 cup

Ingredients:

4 cups fresh peaches or fresh frozen

1 cup water

1/2 cup Xagave

2 tbsp. cornstarch


Ingredients:11/2 tsp. natural maple flavoring (or 3/4 tsp. imitation maple)

1 25 oz. bottle Xagave (or 21/4 cups)


Better Than Maple Maple Syrup This is the best maple syrup that I have ever had and it is low GI!

Its even better than maple syrup - hence the name.

Steps:Pour the maple flavoring in the bottle and let it naturally absorb by gently rocking the bottle. It takes a few minutes. Do not shake or it will foam and overflow.

Serving size 2 tbsp.

This is an old pioneer favorite that is surprisingly delicious! The kids will love to make it as it erupts when you mix in the soda. Try it and you will not be disappointed.

Old Fashioned Buttermilk Syrup

Steps:Combine Xagave, buttermilk, butter and vanilla and bring to a boil. Add soda and immediately reduce to cool. Important: Make sure that the boiling pot has ample room because when you add the soda, it creates a volcanic-like eruption and the syrup expands 2 to 3 times in volume. Serve hot or warm.

Serving size 2 tbsp.

Half the sugarof traditional

recipe!

Ingredients:

1/2 cup Xagave

1 cup low fat buttermilk

1 cup butter

1 tsp. baking soda

1 tsp. vanilla


49FRUIT JAMS48

These jams are easy, delicious and healthy. Each of these

recipes saves approximately 3000 calories vs. traditional

sugar recipes.

Each recipe makes two quarts.

Fruit Jams

Strawberry JamIngredients:4 lbs. strawberries3 cups XagaveJuice from 1/2 lemon1 tsp. lemon zest

Steps:Clean and remove stems. Lightly blend strawberries, Xagave, lemon juice and zest in blender (you want to keep it chunky). Pour mixture into pot, bring to a boil and reduce to a simmer. Let simmer for 45 minutes, stir-ring occasionally. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures.

Makes approximately 2 quartsServing size 1 tbsp.


Fresh Fruit JamsThese jams are easy to prepare and take only 30 - 45 minutes to cook. They store well in the

refrigerator for several months and can be canned or made into freezer jam. With only half the sugar of traditional jams, you save approximately 40% of the total calories.

Raspberry JamIngredients:4 lbs. raspberries2 cups XagaveJuice from 1/2 lemon1 tsp. lemon zest

Put all ingredients directly into pot. Bring to a boil and reduce to simmer. Let simmer for 30 minutes, stirring occasionally. Pour mixture into an airtight container and store in refrigerator. Jam will store for several months in the refrigerator or follow standard canning or freezer jam procedures.




jam!

50 51FRUIT JAMSFRUIT JAMS

Apricot JamIngredients:4 lbs. apricots, pitted3 cups XagaveJuice from 1/2 lemon1 tsp. lemon zest *See page 205 for nutrtitional info Steps:Put all ingredients into a blender and blend until slightly chunky. Pour contents of blender into a pot, bring to a boil and reduce to simmer. Let simmer for 45 minutes, stirring occasionally. Pour contents into an airtight container and store in the refrigerator. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures.

Peach JamIngredients:4 lbs. peaches, peeled and pitted2 cups XagaveJuice from 1/2 lemon1 tsp. lemon zest *See page 205 for nutrtitional info Steps:Put all ingredients into a blender and blend until slightly chunky. Pour contents of blender into a pot, bring to a boil and reduce to simmer. Let simmer for 45 minutes, stirring occasionally. Pour contents into an airtight container and store in the refrigerator. Will store in the refrigerator for several months or fol-low standard canning or freezer jam procedures.


Blackberry JamIngredients:4 lbs. blackberries2 cups XagaveJuice from 1/2 lemon1 tsp. lemon zest

Steps:Put all ingredients directly into pot. Bring to a boil and reduce to simmer. Let simmer for 30 minutes, stirring occasionally. Pour jam into an airtight container. Jam will store in your refrig-erator for several months or follow standard canning or freezer jam procedures.




jam!

Ingredients:

3 cups blueberries (fresh or frozen)

1/4 cup Xagave

Juice from 1/2 lemon

Optional:

1 tsp. lemon zest

Blueberry Quick JamThank you Linda Coltrin from Gregorys Wheat Shop in Bountiful, Utah

for developing this delicious recipe and sharing it with us.

Steps:Combine all ingredients and mash with a wire potato masher. Place in pressure cook-er, bring to pressure, and cook for 4 minutes. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures.

Tips and Notes: If you dont have a pressure cooker, simmer in a covered sauce pan for 20 minutes.

Makes approximately 3 cupsServing size 1 tbsp.



jam!

52 53BREADS & QUICK BREADSBREADS & QUICK BREADS

Breads & Quick Breads

Breads and quick breads are easy to make. The following whole grain, no-sugar-

added, reduced-oil breads are absolutely delicious. Remember that Xagave

with inulin provides a full-bodied and textured bread, even with reduced oil.

Makes 6 LoavesApproximately 96 servings Ingredients: 6 cups hot tap water 2 cups nine-grain cracked cereal (uncooked)1/3 cup millet1/4 cup sunflower seeds

(cracked or whole)1/4 cup ground flax seed

2 cups high gluten flour or 1/2 cup vital wheat gluten1/2 cup Xagave2/3 cup vegetable or canola oil2 tbsp. salt3 tbsp. instant yeast3 tbsp. dough enhancerWhole Wheat Bread Flour (approx. 14 cups)


12-Grain BreadThis bread has been served at many of my demonstrations and is a big hit every time! I am pleased

that Carrie Matthews of the Bosch Cooking store in Orem, Utah, has agreed to share the recipe with us. Xagave is great for yeast-risen, whole grain bread because it improves the rise, texture and taste. We can highly recommend Xagave for use in all of your favorite bread recipes. If your whole wheat bread

recipe calls for 2/3 cup of honey, we recommend substituting 1/2 cup Xagave.

Steps: Measure first five ingredients in Bosch mixing bowl (hot water, cracked cereal, millet, sunflower seeds, and flax seeds). Let sit for 5 minutes. Add 9 cups of wheat flour, Xagave, oil, salt and mix to a paste. Add yeast. Mix on level one of your Bosch ma-chine (or equivalent on other electric mixers) and add 1 cup of flour at a time until mixture cleans sides of the bowl (this should equate to approximately 14 cups, but temperature and climate will make exact amount vary). Knead for 7 minutes. Add dough enhancer and knead until mixed through. Form into 6 large loaves and put into greased bread pans. Cover loaves and let rise until about 2 inches above pan (approximately 30 minutes). Bake at 350F for 30 minutes.

Tips and Notes:Making bread is not difficult if you have the right equipment. It is both an art and a science so we recommend taking a bread making class at your local cooking store. In addition, we highly recommend investing in a Bosch Universal Machine, but other electric mixers can be used or it can be done by hand.

We know that this is a large amount of bread for most families. The good news is that this recipe freezes particularly well; al-though best if served fresh with butter and jam (page 49).



Makes 10 servings

Ingredients:2/3 cup Xagave1 cups mashed bananas (or 3 bananas) (the riper the better)1/2 cup butter, softened1/4 cup low fat milk1 tsp. vanilla2 eggs (2/3 cup of egg substitute/egg whites)2 cups whole wheat pastry flour*1 tsp. baking soda1/2 tsp. salt1/2 cup chopped nuts (optional: either walnuts or pecans)

Steps:Preheat oven to 325F.

Grease a 9 x 5 x 3 inch loaf pan. In a large bowl or blender, combine Xagave, bananas, butter, milk, vanilla and eggs. When mixed well, add dry ingredients and mix. Pour into prepared pans and bake at 325F for 55 to 65 minutes or until toothpick inserted comes out clean. Cool and serve.

Tips and Notes: Serve with Cream Cheese Frosting (page 133).

Makes one loaf *See page 203 for nutrtitional info

Banana (Nut) Bread(Nuts optional)


Steps: Preheat oven to 325F.

Grease and flour 9 x 5 x 3 inch loaf pan.

Mix wet ingredients in blender until smooth. Add dry ingredients and blend until smooth.

Bake for 60 to 70 minutes or until toothpick insert-ed comes out clean.

Makes one loaf


Wet Ingredients: 2/3 cup butter, softened1 cup Xagave2 eggs (2/3 cup of egg substitute)2/3 cup low fat milk1 tsp. vanilla1 tsp. almond extract (optional)

Dry Ingredients: 2 cups whole wheat pastry flour*3/4 tsp. baking powder3/4 tsp. salt

Classic Pound CakeSimple to make and guaranteed delicious. This Classic Pound Cake recipe, when sweetened with

Xagave, will save you 285 calories over using sugar. We suggest that each slice be served with Xagave Strawberry Topping (page 45) or fresh berries and Xagave Sweetened Whipped Cream (page 165).


Makes 10 servings

Half the caloriesof traditional pound cake!


Makes 20 servings

Ingredients:

1 cup Xagave

1/4 cup fresh grated lemon peel (or zest)

3/4 cup butter or canola oil

6 eggs (or 2 cups of egg substitute/egg whites)

12/3 cups whole wheat pastry flour*

2 tsp. baking powder

1/4 tsp. salt

Steps:Preheat oven to 325F.

Grease two 8 x 4 x 3 inch loaf pans.

In a bowl or blender, mix (or blend) Xagave, lemon zest and oil. Add eggs one at a time, beating well after each is added. Stir in re-maining ingredients just until dry ingredients are moistened. Pour batter into prepared pans. Bake at 325F for 50 to 60 minutes or until toothpick inserted comes out clean. Cool and serve.

Optional lemon glaze: Blend 1/4 cup of Xagave, juice from 1/2 lemon, 1 tsp. lemon zest, 2 tbsp. milk, and 1 tbsp. of Ultra Gel** and pour over warm bread.

Makes two loaves


Lemon Cake Bread

*See page 29 for whole grain flour options**See page 148 for Ultra Gel description

Saves over 300 calories

per loaf!


Makes 20 servings Ingredients: Wet Ingredients:3 eggs, well beaten11/3 cups Xagave2 cups raw, grated, and peeled zucchini3 tsp. vanilla1/2 cup butter or canola oil

Dry Ingredients:3 cups whole wheat pastry flour*3 tsp. cinnamon 1 tsp. salt1/4 tsp. baking powder1 tsp. baking soda 1/2 cup chopped walnuts (optional)

Zucchini BreadThis is a wonderful Zucchini Bread that saves 1500 calories (750 calories per loaf) over

the traditional sugar recipe. By adding Xagave, it permits you to reduce the sugar calo-ries as well as the calories from oil without impacting the flavor and texture.


Grease and flour two 9 x 5 x 3 inch loaf pan.

Combine eggs, oil, Xagave, zucchini, vanilla and mix well. Sift flour, baking soda, salt, cin-namon and baking powder together. Add dry ingredients to wet ingredients and mix well. Stir in chopped nuts (optional).

Pour batter into prepared pans. Bake at 325F for 45 to 55 minutes or until toothpick inserted comes out clean.

Makes two loaves



Saves100 caloriesper serving!


Makes 10 servingsIngredients: 2 cups whole wheat pastry flour*1 tsp. baking powder1/2 tsp. baking soda1 tsp. salt1/4 cup butter or canola oil2/3 cup Xagave1 tsp. grated orange or lemon peel (zest)3/4 cup orange juice or lemon juice1 egg1 cup fresh or frozen cranberries, chopped1/2 cup chopped nuts (walnuts or pecans)

Cranberry Nut Bread


Grease and flour two 9 x 5 x 3 inch loaf pan.

In large bowl, combine flour, baking powder, baking soda and salt. Blend the butter, Xagave, zest, orange or lemon juice and egg in a blender until smooth and mix into dry ingredients. Add cranberries and nuts. Pour into prepared pan and bake for 50 to 60 minutes or until toothpick insert-ed comes out clean. Cool 10 minutes.

Makes one loaf



Saves 1/3 cup sugar

over traditional recipe!

Makes 20 servingsIngredients: 2 cups pumpkin (1 15 or 16 oz. can)1 cups Xagave 1/2 cup butter or canola oil 2/3 cup water4 eggs (or 11/3 cup egg substitute or egg whites)3 cups whole wheat pastry flour*2 tsp. baking soda1 tsp. salt1 tsp. cinnamon1 tsp. nutmeg1/2 tsp. ginger


Grease two 9 x 5 x 3 inch loaf pans.

In a large bowl or blender, blend pumpkin, Xagave, canola oil, water and eggs. In a separate bowl, mix remaining dry ingredients. Add wet ingredients to dry ingredients and mix with hand mixer at low speed until all ingredients are moistened. Then beat for 1 minute at medium speed. Pour batter into prepared pans and bake for 60 to 75 minutes or until toothpick inserted comes out clean. Cool and serve.

Makes two loaves *See page 203 for nutrtitional info

Pumpkin BreadThis is a delicious Pumpkin Bread that tastes great and saves calories over

the traditional recipe. By using Xagave, you are saving about 1000 calories!

Tips and Notes: Use of egg substitute saves another 160 calories and makes the bread lighter and fluffier.


Saves1/2 the sugar &

1/2 the oil!


Steps: Preheat oven to 350F. Lightly grease 9 square pan. Beat together butter, apple-sauce, egg, milk and Xagave until combined. Add cornmeal, flour, baking soda and salt and beat until smooth. Stir in corn. Pour into greased pan. Bake for 20 to 25 minutes until a toothpick inserted comes out clean.

Tips and Notes: For a spicy version of this recipe, mix in 1 to 2 jalapeo peppers, (seeded, deveined and finely chopped) into mixture before baking.

Makes 16 servingsServing size 21/4 x 21/4


CornbreadCornbread goes great with a warm bowl of Amazing Chili (page 110) on a cold winter night.

This recipe is so healthy but no one will ever know by the taste!


Only124 caloriesper serving!

Ingredients:

4 tbsp. melted butter

1/4 cup applesauce

1 egg

1 cup low fat milk

1/3 cup Xagave

1 cup cornmeal

1 cup whole-wheat pastry flour*

3 tsp. baking soda

1 tsp. salt

1/2 cup corn, chopped

64 65APPETIZERS & SIDESAPPETIZERS & SIDES

Appetizers, Small Plates & Side Dishes

Sweet & Spicy Shrimppage 69

Baked Brie with Cranberry ToppingThis simple, yet elegant appetizer is great when entertaining during the holidays.

You can also substitute any of the Xagave jams in place of cranberry sauce.

Ingredients:

1 sheet frozen puff pastry (package comes with 2 sheets)

1 small (8 oz.) wheel Brie

1 cup Xagave Cranberry Sauce (page 122)

1 egg beaten

Steps:Preheat oven to 375F. Defrost one sheet of puff pastry for approximately 20 minutes.

Unfold puff pastry and place on a lightly-floured work area. In center of pastry, place 1/2 cup cranberry sauce. Center the wheel of Brie on top of the cranberry sauce. Bring all four corners of puff pastry in to the center of round, one at a time. Pinch edges together to form a seal. Gently flip over and place on an ungreased cookie sheet and brush with egg. Bake for 20 to 25 minutes until pastry is golden brown. Top with remaining 1/2 cup cranberry sauce and serve with crackers.


Makes 12 servings


Spicy Dipping SauceIngredients: 2 tbsp. Xagave2 tbsp. soy sauce2 tbsp. rice wine vinegar2 tbsp. Xagave Ketchup (page 119)1 tbsp. fresh minced ginger2 tsp. dry mustard powder2 tbsp. waterJuice from 1/2 limeDash of sesame oil1 tsp. garlic and red chili paste

Steps: Whisk together and drizzle on wraps.

Chicken or Tofu Lettuce WrapsThese lettuce wraps are so tasty as an appetizer and make a great meal when served with steamed

brown rice. Make enough for leftovers because they make a great snack served with sliced cucumbers!

Makes 6 servings

Ingredients:

3 tbsp. soy sauce*

3 tbsp. Xagave

1 tbsp. canola oil

1 tbsp. sesame oil

1 lbs. boneless, skinless chicken breast, chopped (or 1 lb. of tofu, chopped)

1 tsp. salt

1 tsp. pepper

2 tsp. minced garlic

2 tsp. minced ginger

1 bunch scallions, trimmed and chopped

1 8 oz. can water chestnuts, drained & chopped

1/4 cup roasted unsalted cashews, chopped

1/2 bunch cilantro, chopped

1 small head bibb or iceberg lettuce leaves separated


*May substitute Braggs for soy sauce.(dilute 1 part Braggs to 1 part water).

Steps:Whisk together soy sauce, Xagave and ginger in a small bowl. Heat oil in skillet or wok. Add chicken or tofu and season with salt, pepper and garlic. Stir fry until meat is done (about 4 to 5 minutes for chick-en and about 20 minutes for tofu or until golden brown). Add 1/2 of the soy sauce and Xagave mix, scallions, water chestnuts and cashews. Stir fry until cooked through (3 to 5 minutes). Remove from heat and toss with chopped cilantro. Place two lettuce leaves on each plate and spoon stir fry mixture onto lettuce leaves. Drizzle remaining soy sauce mixture over the lettuce wraps and serve.

Only 230 caloriesper serving!


Salmon & Vegetable Skewers with Peanut Sauce

Ingredients:1 lb. salmon filets1 lb. mixed vegetables (peppers, mushrooms, squash & onions)Olive oil sprayWooden skewers (soaked in water for at least 2 hours)

Peanut Sauce:1 tbsp. Xagave4 tbsp. peanut butter2 tbsp. fresh lime juice1 tsp. fresh minced ginger1 clove minced garlic1/2 cup low fat coconut milk3 tbsp. soy sauce*Crushed red pepper to taste

Steps:Slice salmon in 1 x 4 strips and skewer lengthwise. Cut vegetables into cubes and skewer. Spray thor-oughly with olive oil. Broil at 500F or grill for 5 min-utes or until cooked through. Place all ingredients for sauce in blender and puree for 1 minute. Pour into bowl.

Place on a platter, sprinkle with toasted sesame seeds and serve with peanut sauce for dipping.

Tips and Notes:Can substitute or mix chicken, shrimp and vegetables.



Makes 4 servings


This recipe is incredibly easy and is always a hit at parties because of the perfect mix of sweet, salty and spicy.

Makes 6 servings

Ingredients:1 lb. shrimp, deveined, peeled with tail1 tbsp. canola oil2 tbsp. Xagave1 tsp. hot chili sauceSea saltSweet paprika1 tbsp. cilantro leaves, finely chopped

Sweet & Spicy Shrimp

Steps:Rinse and dry shrimp. Heat oil in a large saut pan on medium/high. When oil is hot, arrange shrimp in a single layer in pan. Season with pa-prika and salt. Cook for approximately 2 minutes. Flip shrimp, season with paprika and salt then cook through (about 2 minutes). Re-move from pan and set aside.

In a separate medium saut pan combine Xagave, chili sauce and salt. Stirring constantly bring to gentle boil and cook until sauce thick-ens slightly and deepens in color. Add shrimp to Xagave sauce and heat through. Garnish with cilantro leaves and serve alone or with steamed rice.




Xagave Glazed CarrotsMakes 6 servingsServing size: 1/2 cup

Ingredients:

1 lb. fresh baby or young carrots

1/2 cup water

1 tbsp. butter

1/4 cup Xagave

1/4 tsp. nutmeg

1 tsp. ground cinnamon

Steps:Place water and carrots in sauce pan, bring to a boil, cover and cook for 3 to 4 minutes. Drain water, add butter and cook for about 1 to 2 minutes. Add remainder of ingredients and cook while stirring for 2 to 3 minutes.

Serve hot as side dish.

*See page 203 for nutrtitional info Only 39 caloriesper serving!

Grilled Yams ChipsMakes 4 servingsServing size: 3 chips

Ingredients:1 large yam1 tbsp. olive oil1 tbsp. Xagave

Steps:Peel and slice yams (about 1/4 thick). Brush with olive oil and grill on low heat, about 5 to 8 minutes per side.

Drizzle with Xagave and serve.*See page 209 for nutrtitional info

Makes 8 servingsServing size: 1/2 cup

Ingredients:3 tbsp. soy sauce1 tbsp. Xagave2 tbsp. olive oil1 tbsp. fresh ginger, grated3 bell peppers, sliced in long strips8 oz. mushrooms, cleaned and halved1 small red onion, quartered lengthwise3 zucchini squash, cut in 1/2 roundsSalt & pepper to taste


Quick Grilled VeggiesSteps:In a large bowl whisk together first four ingredients until blended. Add all the vegetables and toss. Marinate for 20 to 30 minutes.

Heat grill on high setting. Place grill basket on grill and with a slotted spoon, spoon vegetables into grill basket. Rotate vegetables so that all get grilled evenly, brushing with extra marinade, approximate-ly 8 - 10 minutes.

Serve as a side dish or an appetizer with the Spicy Peanut Sauce (page 124).





Ingredients:

6 lbs. sweet potatoes

4 tbsp. bourbon

1/2 cup butter, softened

1 cup pecan halves

1 tsp. sea salt

3 tbsp. Xagave

Bourbon Mashed Sweet Potatoes

Steps:Preheat oven to 425F. Prick sweet potatoes with fork and on a baking sheet, bake until soft, about 1 hour. Let cool 15 minutes. Peel potatoes and place in a large bowl. Add bourbon, 6 tbsp. butter, Xagave and salt and mash with a potato masher. Transfer to a 2-quart baking dish.

In a small saut pan, melt remaining butter and cook pecans until fragrant, about 3 - 5 minutes. Salt to taste.

Reduce oven to 325F. Arrange pecans on top of sweet potatoes. Bake for 20 to 30 minutes, until heated through and pecans are slightly browned.

Tips and Notes: For a sweeter version, drizzle 2 - 3 tablespoons Xagave over sweet potatoes and pe-cans before baking.


The mix of salty and sweet with a bourbon kick makes this a great side dish when serving turkey or chicken. The bourbon gives it depth without overwhelming the simple sweetness

of the potatoes. This is a favorite on Thanksgiving and all through the holiday season!


74 75SALADSSALADS Summer Salad & Fruit Vinaigrettepage 82

Salads & Salad Dressings

Makes 12 servingsServing Size: 1 cup Ingredients: Salad:1/2 head green cabbage1/2 head red cabbage2 carrots, julienned2 cups bean sprouts2 cups snow peas 1 red pepper, diced2 grilled chicken breasts, cubed (optional)

Dressing:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)1/3 cup soy sauce*1 tsp. fresh chopped garlic1 tsp. fresh chopped ginger root1 tsp. chili oil1 tsp. toasted sesame oil

Garnish:1/4 cup toasted sesame seeds


Steps: Combine all salad ingredients in a bowl and mix. Combine all dressing ingredients in a blender and blend. Pour dressing over salad mix, toss and sprinkle sesame seeds over top. Tips and Notes: This salad and dressing will taste delicious for several days.


Asian Cabbage & Sprout Salad with Soy Ginger Dressing

This is a delicious salad that can be used as a side dish or as a main course (just by adding chicken). The dressing has a wonderful Asian flavor and can be used

as a dressing on mixed greens as well.


76 77SALADSSALADS

Ingredients:Dressing:1/8 cup oil (canola or olive)1/4 cup vinegar (white rice, white or apple)1/3 cup Xagave 1/2 cup low fat miracle whip or mayonnaise1 tsp. celery seeds1 tsp. salt1 tsp. pepper

Salad:1/2 head shredded green cabbage1/2 head shredded red cabbage2 carrots, grated

Steps:Whisk dressing ingredients together until smooth and creamy.

In large bowl, combine cabbages and carrots. Add dressing and mix. Refrigerate for at least 30 minutes before serving.

Tips and Notes:For a thicker and tarter dressing, add juice from 1/2 lemon and 1/4 cup buttermilk.

This can be mixed up to 24 hours before serv-ing. For a quick salad, use a prepackaged coleslaw mix.


Simple ColeslawGreat during the summer as a side dish for any barbecue. Our version, as compared to traditional recipes, uses only 1/3 cup Xagave vs. 1 cup sugar ... saving approximately 50 calories per serving!


HALF the calories of

traditional coleslaw!

78 79SALADSSALADS

Salad:12 oz. packet of dried whole wheat noodles1 medium zucchini, chopped1 medium yellow crook neck squash, chopped1 red pepper, chopped1 carrot, chopped1 red onion, diced2 to 3 cups broccoli florets1/2 cup Italian Dressing (page 86)

Optional Ingredients: Olives, green peppers and 2 chicken breasts

Whole Wheat Pasta SaladGreat as a side dish or as a meal by adding chicken.

Either way, it is very filling and satisfying.

Steps: Cook pasta per instructions. Drain, cool and drizzle with olive oil.

Steam broccoli for 1 to 2 minutes, until bright green you want it crunchy. Add fresh, chopped vegetables to the pasta and cooked chicken if desired (approximately 2 breasts).

Pour dressing over pasta and vegetables, toss well and serve.

Tips and Notes: Best served at room tempera-ture or slightly chilled.


Ingredients:

Makes 6 - 8 servingsServing Size: 1 cup


80 81SALADSSALADS

Ingredients: Salad:15 oz. can of black beans15 oz. can of corn (or 1 cups fresh corn)1/4 red onion, finely chopped

1/2 to 1 jalapeo pepper, seeded and finely chopped

1/4 bunch fresh cilantro, chopped (leaves only)1/2 red bell pepper, chopped1/2 cup Southwestern Lime Dressing (page 86)

Optional: 1/2 can olives, chopped1 avocados cut into bite size chunks 1 handful baby spinach chopped

Black Bean & Corn Salad with Southwestern Lime Dressing

Flavorful and full of color, this salad works great with any Mexican or Southwestern meal.



Steps: Rinse corn and black beans in a colander.Mix all salad ingredients in large salad bowl.Pour dressing over salad and toss. Tips and Notes: Serve at room temperature or chilled. Salad will last for several days in the refrigerator.


82 83SALADSSALADS

Makes 6 - 8 servings

Ingredients: Salad:1 lb. chopped fresh greens 1 seedless cucumber, diced1 apple, chopped6 to 8 strawberries, quartered1/2 cup dried cranberries1/4 cup crumbled blue cheese1/4 cup slivered almonds

Optional: Grapes, sliced pears, mandarin oranges, and candied pecans

Summer Salad with Strawberry VinaigretteAn incredibly delicious summer salad that mixes the taste and texture of fresh greens

and summer fruits with a fresh fruit vinaigrette dressing.

Strawberry Vinaigrette Dressing:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)6 to 10 medium strawberries

Steps: Combine chopped greens, cucumbers, apples, strawberries and cranberries in a large salad bowl.

Blend dressing ingredients in a blender until smooth.

Pour dressing over salad and toss.

Garnish with crumbled blue cheese and almonds.



Spinach Salad with Sweet Mustard Dressing

Makes 4 servings

Dressing Ingredients:1/4 cup light mayonnaise2 tbsp. low fat milk1 tbsp. prepared yellow mustard1 tbsp. Xagave Salad Ingredients:1 bag baby spinach (12 oz.)1/3 red onion, thinly sliced4 chopped hard boiled eggsCrumbled bacon (optional)

Steps:Blend dressing ingredients together until smooth.

Toss together with spinach and onion. Top with chopped eggs and crumbled bacon.

Tips and Notes: For a zestier flavor, combine 1/8 cup brown mustard, 1/8 cup light mayon-naise, 2 tbsp. Xagave and 2 tbsp. milk.


Easy to make. Super low calorie and loaded with nutrients. Makes a great snack, meal or side dish.


84 85SALADSSALADS

Tomato, Cucumber & Basil Salad

Steps: Mix salad ingredients in a bowl.

Mix Italian Dressing with salad, toss and serve chilled or at room temperature.

Optional: One handful of baby spinach, chopped; and fresh mozzarella cheese (cubed or balls).


A wonderfully refreshing salad in the summer when tomatoes are in season.



Ingredients: Salad:

6 to 8 firm Roma tomatoes, cut into bite sized chunks

1 seedless cucumber, diced

2/3 bunch Italian parsley, chopped

1/2 red onion, finely chopped

1/3 cup Italian Dressing (page 86)

86 87SALADSSALADS

French DressingIngredients:1 can tomato soup1 cup oil (canola or sunflower)Dash of paprika3/4 cup white vinegar1/2 cup Xagave1 tsp. salt1 tsp. pepper1 tsp. ground mustard1 medium onion (green, red or white) Steps: Mix all ingredients thoroughly in a blender and serve on mixed green salad.

Serving size: 2 tbsp.


Italian DressingIngredients:1/3 cup Xagave1/3 cup olive oil1/3 cup balsamic vinegar1/3 bunch Italian parsley (leaves only)1 tsp. fresh garlic1/2 tsp. fresh ground pepper1 tbsp. fresh basil1 tbsp. grated Parmesan cheese Steps: Blend dressing ingredients in a blender until smooth. Stores in refrigerator for several weeks. Use on mixed greens, Tomato & Basil Salad (page 85) and Whole Wheat Pasta Salad (page 79).



About 1/2 the calories of store

bought dressing!

Ingredients:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)1/3 cup fresh lime juice1/3 bunch fresh cilantro1 jalapeo chili pepper (seeded)1 tsp. fresh garlicSalt and fresh ground pepper to taste

Steps: Blend dressing ingredients in a blender until smooth. Stores in refrigerator for several weeks. Use on mixed greens and Southwestern Black Bean & Corn Salad (page 81).



Southwestern Lime Dressing

88 89SALADSSALADS

Soy Ginger DressingIngredients:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)1/3 cup soy sauce*1 tsp. fresh chopped garlic1 tsp. fresh chopped ginger root1 tsp. hot chili oil1 tsp. toasted sesame oil

Steps: Blend dressing ingredients in a blender. Stores in refrigerator for several weeks. Use on mixed greens, and Asian Cabbage & Sprout Salad (page 75).




About 1/2 the calories of store

bought dressing!

Raspberry VinaigretteIngredients:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)1 cup fresh raspberries1 tsp. fresh lemon juice (optional)

Steps: Put all ingredients in a blender and blend until smooth. Serve over salad greens. Hint: Blend one ice cube in the dressing to serve cold over salad. Stores in refrigerator for several weeks.



Strawberry VinaigretteIngredients:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)6 to 10 medium strawberries

Steps: Mix in blender until fruit is liquefied. Use on mixed greens and Summer Salad (page 82).




Citrus Vinaigrette (orange, lemon, lime or grape-

fruit)

Ingredients:1/3 cup Xagave1/3 cup white rice vinegar (unsweetened)1/3 cup fresh citrus juice (orange, lemon, lime or grapefruit)1/2 tsp. zest from citrus fruit2 tbsp. olive oil (optional)Salt and pepper to taste

Steps: Put all ingredients in a blender and blend until smooth. Serve over mixed greens.



90 91EASY GOURMET MEALSEASY GOURMET MEALS

Teriyaki Chicken with Asian Cabbage & Sprout Saladpage 91

Quick & Easy Gourmet Meals

Makes 4 servings

These are quick and easy gourmet meal ideas that can be put together by simply combining recipes from the cookbook.

Only 375 calories for complete Teriyaki chicken, rice and

salad dinner!

Ingredients:4 skinless, boneless chicken breasts (or 11/2 pounds salmon or steak)1/2 cup Teriyaki Sauce (page 120)2 cups cooked brown rice4 cups Asian Cabbage & Sprout Salad (page 75)Toasted sesame seeds (for garnish)

Steps:On a medium-hot grill, cook chicken breasts 6 to 7 minutes per side until cooked through.

Place on plate and drizzle with Teriyaki Sauce.

Serve with Asian Cabbage & Sprout Salad and brown rice.

Tips and Notes:May also substitute shrimp or tofu for chicken.

Teriyaki Chicken, Salmon or Steak

with Asian Salad and Brown Rice


Mollys Chicken Mole If you have ever attempted to make traditional mole sauce, you know what a time-consuming

task it can be. This version is so much easier and still tastes delicious. The beautiful blend of flavors makes this a great dish to serve to your guests when you really want to show off your culinary skills!

Serve with brown rice, Quick Grilled Veggies (page 71) and warm tortillas.

Ingredients:3 cups red onion, chopped3 tbsp. canola oil1 tsp. coriander seeds1/2 tsp. aniseed3 tbsp. chili powder3/4 tsp. cinnamonPinch of ground cloves2 tbsp. Xagave2 tbsp. unsweetened cocoa powder2 tbsp. peanut butter2 cups chicken broth1 15 oz. can crushed tomatoes2 tbsp. raisins3 garlic cloves, minced1 tsp. salt2 lbs. boneless, skinless chicken breastsOptional Ingredients:1 chopped jalapeo, seeded and deveined

Makes 6 servings Steps:In a large skillet saut onion in oil for approximately 10 minutes or until golden brown. In a mortar with a pestle crush coriander seeds and aniseed. Stir them into the onions and add chili powder, cinnamon, cloves and Xagave. Cook over moderate heat, stirring for 1 minute. Stir in cocoa powder, peanut butter, chicken broth, crushed tomatoes, raisins, garlic, and salt. Simmer sauce, uncovered, stirring occasionally, for about 20 minutes.

While sauce is simmering, brush chicken with oil, season with salt and pepper and broil for 10 minutes or until golden. Flip the breasts and broil them for another 10 minutes. In a blender, pure the sauce (in batches, if necessary). Transfer sauce to skillet, add chicken and simmer, uncovered, for 30 minutes. Serve chicken with the mole sauce with a side of rice and grilled veggies

Tips and Notes: This makes an amazing post-Thanksgiving meal by using leftover turkey instead of chicken!

*See page 206 for nutrtitional info Only 224 caloriesper serving!


Marinara Sauce with a Xagave Twist

Makes 8 servings

This is a great base tomato sauce that is super easy to make. Its especially delicious during the summer when you can pick your own tomatoes from the garden. The Italian cooking officianado may scoff at this

recipe for not blanching the tomatoes and removing the skin, but I can assure that your family will love the taste and the extra nutrients that the skin provides.

Ingredients:16 - 20 ripe medium Roma to

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