Your Type Personalized Cookbook Type AB: 150 Healthy Recipes For Your Blood Type Diet by Dr. Peter...

TYPEAB

EatRight4YourTypePERSONALIZEDCOOKBOOK

TYPEAB

EatRight4YourType

PERSONALIZEDCOOKBOOK

150+HealthyRecipesForYourBloodTypeDiet®

Dr.PeterJ.D’AdamowithKristinO’Connor

PhotographsbyKristinO’ConnorPreviouslypublishedasPersonalizedLivingUsingtheBloodTypeDiet®(TypeAB)

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Copyright©2013byHoop-A-Joop,LLCInteriorphotoscopyright©2012byKristinO’ConnorBLOODTYPEDIET®isaregisteredtrademarkbelongingtoPeterJ.D’Adamo.All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed orelectronic form without permission. Please do not participate in or encourage piracy of copyrightedmaterialsinviolationoftheauthor’srights.Purchaseonlyauthorizededitions.

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LibraryofCongressCataloging-in-PublicationData

D’Adamo,PeterJ.Eatright4yourtypepersonalizedcookbooktypeAB:150+healthyrecipesforyourbloodtypediet/Dr.PeterJ.D’AdamowithKristinO’Connor;photographsbyKristinO’Connor.p.cm.ISBN:978-1-101-63593-31.Diettherapy.2.Nutrition.3.Bloodgroups.4.Naturopathy.I.O’Connor,Kristin.II.Title.III.Title:EatrightforyourtypepersonalizedcookbooktypeAB.RM219.D2892013641.5’631—dc232013021044

PUBLISHINGHISTORY

Previouslypublished ineBookformatasPersonalizedLivingUsing theBloodTypeDiet®(TypeAB)byDrumHillPublishingLLCin2012Berkleytradepaperbackedition/October2013

CoverdesignbyJasonGillCoverphotobyChristopherBierlein

BookdesignbyPaulineNeuwirthTherecipescontainedinthisbookaretobefollowedexactlyaswritten.Thepublisherisnotresponsibleforyourspecifichealthorallergyneedsthatmayrequiremedicalsupervision.Thepublisherisnotresponsibleforanyadversereactionstotherecipescontainedinthisbook.

WhiletheauthorhasmadeeveryefforttoprovideaccuratetelephonenumbersandInternetaddressesatthetimeofpublication,neithertheauthornorthepublisherisresponsibleforerrors,orforchangesthatoccurafter publication. Further, the publisher does not have any control over and does not assume anyresponsibilityforauthororthird-partywebsitesortheircontent.

Contents

IntroductionTypeABataGlanceFirstThingsFirstBreakfast

QuinoaMuesliNSBlackstrap-CherryGranolaNSGranola–NutButterFruitSlicesNSBreakfastEggSaladNSTurkeyBacon–SpinachSquaresNSSwissChardandEggplantFrittataBroccoli-FetaFrittataNSMaple-SausageScrambleHomemadeTurkeyBreakfastSausageNSSavoryHerbandCheeseBreadPuddingNSKaleandZucchiniSouffléNSSpeltPancakesNSCinnamon-OatCrêpesNSWild-RiceWafflesNSPumpkinMuffinswithCarobDrizzleNSPear-RosemaryBreadNSCherrySconesNSBlueberry-WalnutMuffins

LunchNavyBeanHummusandFetaSandwichNSLambMeatballSubsNSFishFilletSandwichBaconGrilledCheeseNSGreensandBeansSaladSaladPizzaNSDandelionGreenswithRoastedRootsandHorseradishDressingNSRoastedTomatoGreekSaladNSSalmon-FilledRadicchioCupsBakedFalafelNSRawKaleSaladwithZestyLimeDressingNSCrunchyGreenBeanandBeetSpringRollswithSweetCherryDipNSFeta,Spinach,andBroccoliPieNSPintoBeanStewNS

DinnerRoastedTomatoandBroccoliMacandCheeseNSPastaCarbonarawithCrispyKaleNSSpringPestoPastaNSSweetPotatoGnocchiwithBasil-CranberrySauceNSVeggieLasagnaNSGrilledRadicchioandWalnut-SpinachPestoNSNoodleswithPoachedSalmonandBasilCreamNSSalmonSoybeanCakeswithCilantro-CreamSauceNSLemon-GingerSalmonBakedMahimahiwithFennelSaladNSParchment-BakedSnapperNSSpicySeafoodStewFishTacoswithBeanandCrunchyFennelSlawNSSeafoodPaellaNS

SearedTunawithFigandBasilChutneyNSRoastedTurkeyBreastNSHerb-CrustedTurkeyBreastStuffedwithShallotsandFigsNSGreenTea–PoachedTurkeyTenderloinNSTurkeyChiliNSTurkeyPotPiewithCrunchyToppingTurkeyMeatLoafCrispy-CoatedTurkeyTenderloinswithApricotDippingSauceNSBroccolini-StuffedTurkeyTenderloinTurkeySausage–ZucchiniBoatsShreddedTurkeyBakeNSHeartySlow-CookerTurkeyStewNSTurkeyMoleDrumsticksLambSteaksinWild-MushroomSauceNSMoroccanLambTagineNSSweetPotatoShepherd’sPieNSGrilledLambChopswithMintPestoNSRedQuinoa–MushroomCasseroleNSSproutedLentilStewNSSlow-CookerButternutSquash–LentilStewNSLentilBurgersSpaghetti Squash with Creamy Goat Cheese, Walnut, and ParsleySauceNSTangyPineappleandTempehKabobsNSGinger-TofuStir-FryNS

SoupsandSidesThaiCurrySoupNSCarrot-GingerSoupNSRoastedParsnipSoupNSMeltedMozzarella–OnionSoupNSBroccoli–NorthernBeanSoupNS

TofuandShreddedEscaroleSoupNSWild-GrainSoupwithSun-DriedTomatoPestoNSBroccoliandCabbageSlawGrilledGarlic-GingerBokChoyNSSweet-and-SaltyBrusselsSouthIndian–CurriedOkraBakedBeansSpicyCollardsNSGarlic-CreamedCollardsandSpinachNSRoastedBroccoliandTomatoesSpicyRoastedMustardGreenswithFetaNSWhippedSweetPotatoSouffléNSRoastedEscaroleNSRoastedPumpkinwithFriedSageNSRoastedAutumnRootsNSRutabagaSmashNSSweetPotatoHashwithTurkeySausageSweetPotatoGratinwithSage-WalnutCreamNSRatatouilleNSTomato-BroccoliRaguNSRicePolentaNSBrownRiceSaladNSForbiddenBlackRiceRisottoNSHerbedQuinoaNSCrisp-TenderVeggieQuinoaNSMintandCherryTomatoTabbouleh

SnacksToastyPizzaBitesNSHeirloomTomatoandEggplantSalsaCruditésandCreamyGoatCheeseDipNSNavyBeanHummusNS

FlaxCrackersNSCurriedEggSaladNSFarmerCheeseandBeet-EndiveCupsNSMarinatedMozzarellaNSSpicyRosemary-NutClustersRoastedCauliflowerBruschettaNSAsparagusWrappedwithCrispyWalnutBaconCrispySpringVegetableCakesNSHomemadeApplesauceFruitSaladwithMint-LimeDressingNSPearandAppleChipsNSBakedGrapefruitGrilledPineapplewithCinnamonSyrupPeanutButterRiceCakeswithMiniChipsCarob–WalnutButter–StuffedFigsNS

DrinksandBeveragesPineappleSpaWaterNSCherrySpritzerKale,Carrot,andGingerAppleJuiceNSCoolingChamomileSpritzerNSMatcha-MojitoTeaSweetBasilandGingerTeaNSTropicalKaleSmoothieNSBerryBonanzaSmoothieNSCreamyAlmondButterSmoothieNS

DessertsDeep-ChocolateBrowniesNSCherry-ChocolateFondueNSChocolateSalted-NutClustersNSCocoa-DustedChocolateTrufflesNS

FigBarsNSAlmond-CranberryBiscottiNSChocolateChipCookiesNSBlueberryCrumbleNSPeach,Acai,andCinnamonCharlotteNSCarrot-PineappleCakewithChocolateFrostingNSUpside-DownAlmondCakewithApricotGlazeMatchaCakewithChocolateFrostingCreamyBerryRicottaNSGingerRicePuddingMilletCrêpeswithRaspberryChutneyandChocolateSyrupNS

Stocks,Condiments,andSaucesHoney-MustardDressingKO’sKetchupNSCitrusDressingNSHerbDressingNSCarrot-GingerDressingNSChocolateSyrupNSCinnamonSyrupTurkeyStockVegetableStockNSBasicBreadCrumbs

UsefulToolsMenusSubstitutionsMenuPlanningFour-WeekMealPlanner

ToolsFoodJournal

TrackingYourProgressShoppingList

TimetoThinkGreenQuickReviewoftheTermsTipsforBuyingLocalandOrganicDirtyDozen/CleanFifteenSafeFoodStorageCleaninguptheKitchen

AppendixI:AdditionalInformationontheBloodTypeDietDiscoverYourBloodTypeSecretorStatusCenterofExcellenceinGenerativeMedicineD’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc.www.dadamo.com—ForAllThingsPeterD’Adamo

AppendixII:ProductsProteinBlend™Powder—TypeB/ABUnibar®ProteinBarCarobExtract™Proberry3™LiquidSWAMI©PersonalizedNutritionSoftwareProgram

AppendixIII:References

Acknowledgments

Introduction

Letfoodbethymedicine,andmedicinebethyfood.

—HIPPOCRATES

FOODHASTHEpotentialtohealandstrengthenourphysicalbodies,supportourrecoveryfrominjuryandillness,andpotentiallychangeourgeneticdestinies.

Not only does food provide sustenance and nourishment, it provides anopportunityforcreativeexpressionandcommunity,whetherthroughdevelopingnewrecipesorwaystoprepareacertainfoodorinsharingamealwithothers.When I wrote Eat Right 4 Your Type in 1996, I explored the connectionsbetweenbloodtypeanddiet,andoutlinedspecificnutritionalprogramsforeachbloodtype.Sinceitspublicationmorethanfifteenyearsago,Ihavecontinuedtoresearchandwriteabouttherolethatfoodsplayinourlives,andIhavetriedtocreate supportmaterials and guidance for people who follow the Blood TypeDiet®.

In1998, IwroteCookRight4YourType,whichactedasahandbookfor

my readers, providing recipes, cooking tips, and planning guidelines to helpnavigatetheprocessoffoodplanningandpreparation.Ialwayswantedtotakethis further as I felt there was an aesthetic quality about food and foodpreparationthatshouldbereflectedinabook,notjustwithgreatrecipesbutalsowith beautiful, four-color photography that celebrates food.About three yearsago, I met Kristin O’Connor. Although she came to seeme as a patient, ourconversation turned to following the Blood Type Diet, cooking, foodpreparation, and thework shewas doing as a personal chef, food stylist, andfoodblogger.

Iwasimpressedbyherdedicationtonutritionandhealthyeating,andwithherabilitytosimplifythefood-preparationprocess,whichforsomepeoplecanbe quite daunting.Over the ensuingmonths, asweworked together as doctorandpatient,ourconversationsreturnedagainandagaintofood.IfeltthatIhadfound inKristin theperfectperson tocollaborateonabookproject thatwouldblendthescientificconceptsoftheBloodTypeDietwiththeartistryofcookingtocreatevisuallystunningcookbooksspecificallydesignedforeachbloodtype.Kristin has a passion for the Blood Type Diet that is unparalleled, and anencyclopedic knowledge of the food lists for each of the blood types. She iscreativeand resourceful, andsheappreciatesand respects theneed for food tobothtastedeliciousandbenourishing.

For thepastyear, Ihavebeenenjoying the recipes included in thebooks,andIhavetosaythatI’vebeenknockedoutbyhowdelicioustheyare.Theyarealsoeasytoprepare,asIknowmostofushavelimitedhoursinthedayforfoodplanningandpreparation.Therecipescontainedin thesebooksaresuitableforindividuals or families, as well as for special events and entertaining.Additionally, there are helpful food preparation tips, suggestions for how toorganizeyourkitchen,foodstorageguidelines,andsuggestedresourcesthatcanmakemealplanningandpreparationeasier.Mygoalhasalwaysbeentoprovideaccessible information that is easy to incorporate into daily life, and I believethatKristinhasaccomplishedthis.

Thesecookbooksrepresentnewfoodandhealthylifestylepossibilitiesformyreaders;theycombinethesciencebehindtheBloodTypeDietwithKristin’sexpertise as a chef and believer and follower of these concepts, and packagethem in a beautiful, four-color format. The recipes contained within areappropriateforyourbloodtypeandcompliantwiththefoodlists,andtheyaredeliciousandmadewithlove—loveoffood,loveofhealth,andloveofsharingthiswithothersonbothKristin’sandmypart.

Iinviteyoutojoinusonthecontinuedjourneyofpersonalizedliving.Iamconfident that youwill find a trusted companion in these cookbooks, and one

whowillmakeyourlifericherandhealthierasyouexperimentwiththerecipesthatweredevelopedspecificallytoberightforyourtype.

TypeABataGlance

TYPEABIStherarestandnewestbloodtype,foundinonly5percentofthe population. The AB blood type evolved out of Types A and B comingtogether. As a result, those with type AB are fortunate enough to have thestrengthsofbothbloodtypes,butalsobearsomeweaknessesfromeachparentbloodtypeaswell.

AB’sdietaryprofilestemsfromlowstomachacidity, inheritedfromTypeA,whichresultsinslowerdigestion.Therefore,TypeAB,alimitedmeateater,benefits from eating multiple, small meals throughout the day, and fromseparating meats and carbohydrates. This strategy will aid in digestion, helpbalanceinsulin,andpromoteweightloss.SomefoodsthatarehighlyBeneficialfor TypeAB are lamb, a variety of seafood, soy products, whole grains, andmanyfruitsandvegetables.ThosewithtypeABcanenjoyaverybalanceddiet;however, keep in mind that the approach to maintaining balance is slightlydifferent in this case because small meals and eating proteins away fromcarbohydratesareideal.Ifyouarenotaccustomedtoeatingproteinsinonemealand complex carbohydrates in another, I recommend continuing tomake yourmealasyounormallydoandthenstoringeithertheproteinorthecarbohydratein the refrigeratorbeforeyousitdown toeat.Afteracoupleofhours,pop theremainderofyourmealoutofthefridgeandheatitupifyoulike.Thatway,youdon’tfeellikeyouarespendingyourdaycookingeverycoupleofhours.

TheBloodTypeDiethastakenpersonalizednutritiontoahigherlevelwiththe introduction of the influence Secretor Status has on our health.Approximately80percentofthepopulationareSecretors,whichmeansthatthemajorityofussecreteourbloodtypeantigensinourbodilyfluidssuchassalivaandmucus.AsIwroteinLiveRight4YourType:

Subtyping your blood, especially yourSecretor Status, provides an even greaterspecificity of identification.Yourblood type

doesn’t just sit inert in your body. It isexpressed in countless ways…A simpleanalogywouldbeafaucet.Dependingonthewater pressure, the faucet might pour ordribble…In the same way, your SecretorStatus relates to how much and where yourbloodtypeantigenisexpressedinyourbody.

Being a Secretormeans thatwe can immediately attack viruses, bacteria,and other foreign bodies as they come in contact with our bodies, throughsecretions in our saliva. Non-Secretors do not have this first line of defense;however, their internal defenses aremore powerful than Secretors.All of thismeansthat therearesomefoodsthataresuitableforSecretorsthatmaynotbeforNon-SecretorsNSandviceversa.Toaddressthis,allrecipesinthisbookareappropriate for Secretors, and additionally we’ve tagged recipes that areappropriate forNon-Secretorsandwhenpossible, substitutionsareprovided tomaketheotherrecipesacceptableandhealthfulforNon-Secretors.

Those with type AB have a tendency to produce an excess of stresshormones, but often internalize heightened emotions. The AB approach tophysical exercise is essential to overall health.Maintaining a balance betweenintensephysicalexercise toreleasestress,andengaging incalming,meditativeexercises to centeryourbodyandmindwill be thekey to reducing stress andstayingfit.Aimtohaveanintenseworkouteveryotherdayoftheweekwhereyou push yourself and work up a sweat followed by a day of meditation,stretching,orcalmingyoga.

In thisbook,youwill findrecipes,menus,and toolsspecificallydesignedfortheTypeABdiet.IfyouhaveaSWAMI©PersonalizedNutritionSoftwareProgram (SWAMI© is a proprietary software program designed to produce aunique, one of a kind diet protocol based on your blood type, a series ofbiometricmeasurements, andyourpersonalhistory.Formore information, seepage248intheAppendix);feelfreetomodifyandsubstituteaccordingly.ThegoalistomakelifeeasierforyouonyourBloodTypeDiet.

FirstThingsFirst

BeneficialFoods

Hereisalistofbasicstokeepinyourkitchenwiththethoughtthattherewillbetimeswhenmealshave tobespontaneousandprettymuch thrown together; ifyou have essentials fromyourBeneficial andNeutral lists on hand, nomatterwhatyoumake,itwillbesomethingthatisgoodforyou.

Let’sStartwiththeFridgeSaladBase

Pickyourfavoritegreensormixitupeachtimeyougotothegrocerystoretohave a great start to a last-minute salador add crunch to a sandwich, keepingthesesaladbaseoptionsinmind:

BENEFICIALS

DandeliongreensKale

NEUTRALS

ArugulaCabbageChicoryEndiveEscaroleRed-leaflettuceRomaineSpinach

RoastedVegetables

Thebestthingyoucoulddoforyourselfistokeephearty,freshveggiesonhandtoroastfordinner,makeinbulktoaddtoalast-minutesalad,ortothrowinafrittataforbreakfast.Roastedvegetablesareaterrificleftovertokeeponhand.Mostvegetablesworkwellwhentossedwitholiveoilandseasaltandroastedina375-degreeovenfor12to20minutes(dependingonthesizeanddensityofthevegetables).HereareafewthatarebothBeneficialtoTypeABandtakewelltoroasting:

BENEFICIALS

BeetsBroccoliCauliflowerEggplantKaleParsnipSweetpotato

NEUTRALS

AsparagusBrusselssproutsCarrotsCeleriacFennelPumpkinRutabagaTurnipSquashZucchini

Keeping a few of these veggies in your fridge each week will come inhandy,andisaperfectwaytoaddmoreBeneficialstoyourdiet.

Fruit

Fruitisaperfectsnackpairedwithnutsornutbutters,butyoucanalsousefruittomake desserts or add dried fruit to cereal or salads. Some fruits evenworkwellinsavorydishes.BelowisalistofBeneficialfruitforTypeAB:

BENEFICIALS

CherriesCranberriesFigsGrapesPineapplePlumsWatermelon

Milk

Keep milk in the refrigerator for smoothies, cereal, some soups, and bakedgoods.BelowaretheacceptablemilkoptionsforyouasaTypeAB.Recipesinthis book use a combination of the milks listed below but are mostlyinterchangeable,soifyouonlyhaveonetypeofmilkonhand,don’thesitatetosubstitutethatforanymilksuggestedinarecipe.

BENEFICIALS

Goat’smilk

NEUTRALS

AlmondmilkNonfator2percentcow’smilk

Extras

Whatabout those thingsweallhavehangingaround in thedoorofour fridge,likesaladdressings,condiments,andrelishes?Tossawaythosechemical-heavy

bottlesandjars,andreplacethemwithfresh,tasty,homemadeoptions.Hereareafewthingsthatwillsaveyourtastebudsfromboredom:

Carrot-GingerDressingNS*CitrusDressingNS*Freshherbs(basil,oregano,parsley,thyme)GheeGroundflaxseedHerbDressingNS*Honey-MustardDressing*

Protein

The Type AB diet is based on a combination of animal proteins, vegetableproteins, hearty grains, and fresh, pure fruits and vegetables. Try to diversifyyour sources of protein. A fewNeutrals appear on this list, but focus on theBeneficialsasoftenaspossible.

Pleasenote, it isrecommendedthatallpoultrybeorganic,andallbeefbegrass-fedandorganic.

BENEFICIALS

Beans(lentils,navybeans,pintobeans,redbeans)EggsCheeses (cottage cheese, farmer cheese, feta, kefir, mozzarella, ricottacheese)Meat(lamb,mutton,rabbit)Nut butters (peanut butter). If your SWAMI personalized nutrition reportindicatesonetypeofnutthatisBeneficialabovetherest,usethatoneandmakeyourownbutterinthefoodprocessor.Nuts(chestnuts,peanuts,walnuts)Poultry(turkey)Seafood (cod, grouper, mackerel, mahimahi, salmon, red snapper, snail,tuna)Soy(soybeans,tempeh,tofu)

NEUTRALS

Nutbutters(almondbutter).Almondbutterisinexpensiveandeasilyfoundinsupermarketsornaturalfoodstores.

FillingupYourFreezerSmoothies

Makingsmoothiesisagreatalternativeforbreakfast,oraperfectprotein-filledsnack.Usefreshfruitinseason,andmixinsomefrozenfruitsandvegetablesforathickerconsistency.HereareafewBeneficialoptions:

BENEFICIALS

CherriesFigsKalePineapple

NEUTRALS

BlackberriesBlueberriesDatesPapayaPeachesSpinachStrawberries

Leftovers

It’s always helpful to double the recipewhenmaking foods that freeze easilysuchas:

ChiliCookiesCrackersLasagnaMuffinsPastasaucePestoSaucesStew

Pestocanbe stored inBPA-free icecube trays for individual servings.On thefollowingpages,youwillfindmoreinformationonsafefoodstorageaswellassuggestionsforcookinginbulk.

Protein

It ishelpfulforweeknightdinners tokeepat leastafewproteinoptions in thefreezer.Todefrostpoultryorseafood,removefromfreezerthedaybeforeusingandplaceintherefrigerator.

Meat(lamb,rabbit)Seafood (cod, grouper, mackerel, mahimahi, salmon, red snapper, snail,tuna)Turkeytenderloins/groundturkey

TimetoGetinThatPantrySnacks

Thefirstthingweallgointothepantryforistograbaquickbiteontherunortopackasnacktoshipofftoschoolwiththekids.Itisimportantthatthesetreatsarebalancedandwholesome,especiallytokeepyourbloodsugarbalanced.Thebestwaytomakethathappenistostockthatpantryright.HereareafewstaplesforTypeAB:

BrownricecakesDarkchocolate(70percentorhigher)Driedfruit(apricots,cherries,cranberries,figs,pineapple,prunes,raisins)

Fresh fruit (cherries, grapefruit, grapes, kiwi, pineapple, plums,watermelon)Nuts(almonds,peanuts,pecans,macadamianuts,walnuts)PeanutbutterSpeltcrackers

If youwant to prep ahead for those timeswhen you are in a rush,makeindividualservingsofcombinationsofnuts,driedfruit,andmaybeevenalittledark chocolate. Store in small, glass, sealable containers and take them in thecar,ontheplane,oranywhereyouareheaded.

Bread

AsaTypeAB,youareamongthefewwhocantoleratewheat.Thatbeingsaid,it isaNeutral,andnothelpful forweight loss,soyouwant tofocusongrainsthat are Beneficial to your diet. Opt for Ezekiel breads (made from sprouted

wheat)orbreadsmadeofbrownrice,spelt,soyflour,millet,oramaranth.PleasenotethatthecommercialversionofEzekielbreadnowaddswheatgluten,sobesuretocheckingredientlistsforpotentialAvoidfoodsadded.

Drinks

YetanotherreasonyouareluckytobeTypeAB:redwineishighlyBeneficialforNon-SecretorsandneutralforSecretors.Ofcourse,it’snotadvisabletodrinkwineallday,soasidefromwater,whenyouwanttoaddalittleflavortoyourbeveragerepertoire,dabbleintheseBeneficialteasorfruitjuices,plainorwithatouchoflemon/limeormint.Infact,asaTypeAB,itisagoodideatostartthedaywithwarmwaterwithasqueezeoflemon.Thereareafewfunrecipesforbeveragesintherecipesection.

BENEFICIALS

Fruitjuices(cherry,cranberry,grapefruit,grape,pineapple)RedwineTeas(chamomile,echinacea,ginger,ginseng,green,licoriceroot,rosehip)

NEUTRALS

WhitewineBeer

Grains/Legumes

WholegrainsandlegumesareBeneficialtoyourdiet,sotrytoincorporatethemwhenever you can.Alwayskeep these ingredients onhand so they are readilyavailableforyouruse.

BENEFICIALS

Beans(lentils,navy,pinto,red,soybeans)Wholegrains(millet,oatflour,oatmeal,rice,ryeflour)

NEUTRALS

Wholegrains(barley,couscous,quinoa,wheat)

Seasonings

Makinghealthyfoodtastegoodisnon-negotiable.Onequicktrickistoknowtheway around your spice cabinet. Herbs and spices are calorie-free and flavorpacked.ThespiceslistedbelowalsohappentobeterrificforTypeABs.Keepajarofhomemadebreadcrumbsonhand,too.Additionally,asmuchasyoumightliketorepressyoursweettooth,itisanunrealisticexpectationformost,sostockuponnaturalsweetenerslikeagaveandmaplesyrup—butusesparingly.

BENEFICIALS

AgavenectarBasicBreadCrumbsBlackstrapmolassesHoneyJam(fromallowablefruits)Jelly(fromallowablefruits)MaplesyrupMayonnaiseMisoOliveoilSoysauceSpices(curry,garlic,horseradish,miso,parsley)Vanilla

NEUTRALS

(basil,bayleaf,caraway,cardamom,carob,chilipowder,chive,cinnamon,clove, coriander, cumin, dill, licorice, mustard, nutmeg, paprika,peppermint, rosemary, saffron, sage, sea salt, tamari, tamarind, tarragon,thyme,turmeric)

RecipeIdeasforLast-MinuteCookingTime-SavingTricks

Maketheserecipesinbulkandstoreinyourfreezertograbonthego:flaxchips,smoothiesinindividualportions,bakedgoods,chili,granola,soups,casseroles,sauces,pestoinice-cubetrays,andstews.

When preparing dressings or condiments, double or triple the recipe andstoreit intherefrigeratorforfutureuse.Ifyouaremakingtherecipewithonelemon,youmightaswelldoitwiththreeandsaveyourselftheprepandcleanupagainandagain.

UtilizeRoastedVegetables

Let’sreemphasizeherehowamazinglyusefulleftoverroastedvegetablescanbe.Notonlyare theyready tobe thrown into justaboutanysavorydish,but theyadd tremendous flavor with no effort whatsoever. Here are a few exampleswhereyoucantossinroastedveggiesandhaveatastynewdish:

CasserolesColdpastasaladCrêpesFrittataLettucewrapsOmeletsPizzaQuichesRicesalads

SaladsSoufflésSpringrollsTacosVegetabletarts

ReviewYourStock

Nowthatyouhavethebasics,it’stimetotakealookatsomeoftheAvoids.Youhave lived your whole life eating whatever you want. Now you open yourcabinetsandthink,howdoIstartover?Buttheanswerissimple:youdon’thaveto.You just have to emphasize thehealthy choices that youarenowprivy to.YoushouldditchanythingthatiscategorizedAvoidsforyourtype;listedbeloware a few places where Avoids may be lurking and ready to sabotage yourotherwiseperfectnewdiet.

Fridge: Take inventory of all condiments, sauces, stocks, and otherprocessedfoods.Pantry:Familiarizeyourselfwithingredientsinyoursnacks,cereals,pastas,spices,andotherfoods.Freezer:Remove frozendinners. Just do it.You canbe sure they arenotdoing you any good. Other than that, the same applies here as above—evaluate what you have, and review ingredients just to get yourselfacquaintedwithwhatyouaredealingwith.

Onceyouhavedonethat,takeoutallquestionablefoodsandlinethemuponthecounterortable.RefertoyourTypeABdietinEatRight4YourType,theType ABFood,Beverage, and Supplement Lists, or, if you have one, refer toyourSWAMIpersonalizednutritionreferencebook.CheckoutyourAvoids,asthiswillbethemostefficientwayofeliminatingthosefoods.

Hereisarundownofsomeofthemainoffenders:Corn

Cornhasarguablybecomethesourceofthegreatestdebateofthecentury.ThemovieFoodInc.cameoutandexposedmanypeopletoanunderstandingabouthowthemassproductionofcornhasbecomeanationalifnotglobalissue.Withthe introduction of genetically modified organisms (GMOs) or foods that aregenetically altered to optimize their growing potential, corn quite literally

becameanotherspecies.AsanAvoidforTypeAB,eliminatingcorngivesusyetanother opportunity to clean our diet. It is used in awide range of processedgoodsinthiscountry,makingitdifficulttoavoidaltogether.Wewilldoourbesttooutlinewherecornisgenerallyhidden,butknow,too,thatwiththisdiet,itisokay to run into anAvoid once in a while without sabotaging your progress.Mostingredientsyoucan’tpronouncearecorn-based.IfyouarenotacutelysickandaresimplyusingtheBloodTypeDietforgeneralhealth,youonlyhavetobe80percentcomplianttosee100percentresults.Howforgivingisthat?

Thefollowingareafewplacescornexists:

Alcohol(some)ArtificialflavoringsArtificialsweetenersAscorbicacidAspartameBakedgoodsBakingpowder(some)CannedfruitsCannedvegetablesCaramelcolorCerealCheesespreadsCitricacidConfectioners’sugarCornflourCornstarchCornsyrupFastfoodGritsHominyHydrolyzedvegetableproteinIcecream(some)Instantcoffee/teasKetchupLicoriceMaizeMalt/maltsyrupModifiedfoodstarchMolasses(some)

PolentaPopcornfoodstarchPreparedmustard(some)SaladdressingsSalt(iodized)SodaSplendaSucroseSugar(ifnotcaneorbeet)Sweetbeverages(containingcornsyrup)TacoshellsTomatosauce(withcornsyrup)Vitamins(some)XanthangumYeast(some)Yogurt(withcornsyrup)

Meat

Although thereare some redmeats thatareonyourBeneficial list,beef isnotone of them. This will either be something you are excited or disappointedabout.Ifyouarecurrentlyabigbeefeater,don’tworryaboutitfornow.Unlessyou have a very acute illness that requires immediate, strict adherence to thediet,itisokaytoeaseintoit.Takeyourtimeandinsteadoftryingtoeliminatefoods,focusonthefoodsthatAREBeneficialtoyouandtrytoeatthemasoftenaspossible.

Wheat

AlthoughTypeABdoesnothavetobegluten-free,itismostBeneficialforyoutobeaswheat-freeaspossible,bothforoptimalweightlossandhealth.Luckilyforyou,thereareplentyofnon-wheatoptionstocookwithandbuyashealthiersubstitutions. Spelt or brown rice breads are readily available in health foodstores and online, and they are very close to the texture and taste of wheatbreads.Wheatexists inasurprisingnumberofplaces,manywhereyouwouldneversuspect:

Bakingpowder(some)BeerBluecheese(some)Brewer’syeastBreadcrumbsBreadedfishBreadsBroth(some)BulgurCandies(some)Caramelcolor(some)CerealChewinggumCookiesColdcuts(some)CornbreadCouscousCrackersCroutonsDumplingsFarinaFlavoredextracts(some)Foodstarchormodifiedfoodstarch(some)GrahamflourGravyHotdogsHushpuppiesHydrolyzedplantproteinHydrolyzedvegetableproteinIcecream(some)KamutMalt(flavoring,andvinegar)MatzoMeatballsMeatloaf“Naturalflavor”(eithersoyorgluten)PancakesPastaPastries

PiecrustPitasPizzacrustPotatochips(some)PretzelsSaladdressingsSeitanSemolinaSoupsSoysauceSpicemixtures(some)SyrupTamariTeriyakisauceTexturedvegetableproteinWheatproteinWheatgrassWorcestershiresauce

Chicken

ChickenseemstobethemostdifficultexclusionforTypeABs.Thechallengingpartofnolongereatingchickenisfiguringoutoptionswheneatingout.Inyourown kitchen, chicken can easily be replaced with turkey in most recipes.BecauseTypeABsaremadetohavebalanceddiets,however,youcanseethattherearemanyoptionsstillavailablewhendiningoutatarestaurant.

Vinegar

YouareaTypeABandthusnotvinegarfriendly.Youmightbecringingatthethoughtoflivingsans-vinegar.Butdon’tfret:Wewillgiveyourecipestofillthevoid.Fornow,let’sgetitoutofyourkitchen—outofsight,outofmind.So,thebig question is, where does vinegar lurkwhen theword vinegar is not in thename—asinbalsamic,redwine,applecider,orricewinevinegars?

ChilisaucesCocktailsauce

KetchupMayonnaiseOlivesPickledvegetablesPicklesPreparedhorseradishPreparedmustardRelishesSaladdressingsSteaksauceSoysauceWorcestershiresauceSteaksauce

Peppers(Spice)

Although most vegetables are healing for your body, peppers are not amongthem. There are many varieties of peppers, from sweet bell peppers to spicychipotleso this is justa little reminder tobewaryofanythingspicy.Theonlytwoexceptionstothisrulearepaprika(aspicemadefromredbellpeppers)andpimientos(amildredpepper).

TheRest

Otherthanwhatis listedabove,itwillbestraightforwardtodeterminewhattotakeoutofyourcabinets/fridge/freezer.TakethetimetogothroughyourlistofAvoids and remove them from your house. If you have canned goods andnonperishables,youcandonatetoyourlocalfoodbank.Tofindafoodbankinyourarea,goto:http://feedingamerica.org.

Nowyouarereadytogotothestoreandgrabafewessentialstofillinthegaps.

HowtoReadTheseRecipes

This cookbook is designed to be as practical and helpful to the Blood TypeDieter as possible. We took into consideration that many families could be

cooking for multiple blood types or preparing meals for friends with varyingblood types. Inorder tomakedoingsopractical,eachof theEatRight4YourType Cookbooks contains the same or similar recipe ideas with differentexecutions to suit theneedsof eachblood type.Youwill find the recipe titlesalmost identical in each book; however, ingredients and methods might varyquiteabit.TherearemanyrecipesthatareBeneficialacrosstheboardandaremarkedwithan(A/B/AB/O)toidentifythattheyareuniversaltoeverytype.Forexample,everybloodtypehasapancakerecipe;however,theTypeArecipehasBeneficialgrains thatmightbeon theAvoid list forotherblood types,soeachrecipecontainsdifferentflours.EveryrecipeisalsowrittentocontainasmanyBeneficialfoodsaspossible,whileunderstandingthattasteisstilloftheutmostimportance.Afterall,youarenotgoingtobeinclinedtodiveintoakalecookie,butyouwon’tbeabletoresistPastaCarbonarawithCrispyKale.Thepointis,wewantyoucomingbackformoreeach time tosee thateating right foryourbloodtypeisasfarfromsacrificeasisindulginginabarofchocolate.

As youmake yourway through this book, youwill notice that once in awhile there is a highlighted section called “Featured Ingredient.” There areseveralingredientsusedinthisbookthatyoumaynothavecomeacrossbefore,somethatareBeneficialforyourdietandsomethatareBeneficialforyourtastebuds. In an effort to familiarize you with these ingredients, there is a briefsummaryexplainingalittleaboutwhatthat ingredientis,andhoworwhyit isused.Don’tbeafraidtoexperimentwithunfamiliarterritory.

ManypeoplewhofollowtheBloodTypeDiethavecometomyofficeorusedthetestsonmywebsite(www.dadamo.com)tocreateaspecificdietplan.Ifyou have done that, you have a SWAMI personalized nutrition plan thatmayvaryslightlyfromthegeneralTypeABdietbecauseittakesintoconsiderationfamilyandmedicalhistory,SecretorStatus,andGenoType.(TheGenoTypeisafurther refinement of my work in personalized nutrition. It uses a variety ofsimplemeasurements,combinedwithbloodtypedata,toclassifyindividualsasone of six basic Epigenotypes: The Hunter, Gatherer, Teacher, Explorer,Warrior, and Nomad types.) Due to the variations inBeneficial,Neutral, andAvoid foods, theremaybesomerecipescontaining ingredients thatdonotsuityouasanindividual.Pleasedonotskiptheserecipesentirely.Thereisalwaysawaytomakequickandeasysubstitutions.Asaquickpieceofadvice,however,vegetables can be easily swapped out—leafy greens for other leafy greens,specific type of beans for another, or in some cases, simply omitted from therecipeifitisnotastarcomponent.

YouwillseethatrecipesarealsotaggedaccordingtoSecretorStatus.Somerecipes are not appropriate for Non-Secretors but are fine for Secretors (see

legendonthefollowingpage).Inmostinstanceswhenthisisthecase,therearesimple substitutions to adapt the recipe for Non-Secretors. In a few cases,however, there will be no easy substitution and the recipe will be an AvoidaltogetherforaTypeABNon-Secretor.

Inmanyoftherecipesinthisbook,youwillseeseasaltwrittenas“seasalt,totaste,”andmightbewonderingwhatthatmeansorhowmuchtoadd.Saltcanmakeorbreakyourdish.But,ifyouaddtoomuch,thereisnogoingback.Tryaddinga little at a time, taste, andaddmore ifneeded.What isa little?Well,startwithpinchingabitbetweenyour fingersand sprinkling it intoyourdish,giveitaminutetoincorporate,andthentaste.Ifyouweretomeasureapinch,itwouldbealittlelessthan1⁄8ofateaspoon.

Asyouknowat thispoint,oneof themajorchangesforpeoplefollowingtheTypeABdiet isbecomingchicken-free.Throughout thebook, recipes thatcouldusechickenasa star ingredientare replacedwith tofu, tempeh,or somekindofturkey.Ifyouhavethereactiontotheideaoftofuortempehthatmostpeopledothefirsttimetheyseeit,thismaybeaveryunappealingswapforyou.Pleasegivetheseingredientsatry.Thebestpartabouttofuisthatit isablankcanvas for any of your favorite flavor combinations.Whenmarinated in soy,honey, and ginger, for example, and then seared in a bit of olive oil, tofu istransformedintoadeliciousanddesirablemeal,oneyouwillcertainlynotshunthenexttimearound.

Remember to read each recipe in its entirety beforehand to ensure youknowhowmuchtimeitwilltakeandifthereareanyingredientsyouwillneedtobuyaheadoftime.Finally,enjoymaking,eating,andsharingtheserecipes.

RECIPELEGEND:

An * is used when a recipe ingredient needs further instruction,substitutions, or comment. This information is found at the bottom of arecipe.AllrecipesareappropriateforTypeABSecretors.

representsarecipethatisappropriateforTypeABSecretorsaswellasNon-Secretors.Recipe ingredients that areNOTappropriate forTypeABNon-Secretors

are notated with appropriate acceptable substitutions within recipeingredients.

AREVIEWOFTHEFOODLISTSThroughoutthisbookwerefertoanumberofplacestofindthecomprehensivefoodlistsfortheBloodTypeDiet.Here’sarecapofwhereyoucanfindthelistssoyoucanusetheonethatisrightforyou:

EatRight4YourType,whichprovidestheentrypointintotheBloodTypeDiet.LiveRight4YourType,whichincorporatesthevalueoftheSecretorStatus.Blood Type AB Food, Beverage, and Supplement Lists from Eat Right 4YourType,ahandypocketguidewiththebasicfoodlists.ChangeYourGeneticDestiny(originallypublishedasTheGenoTypeDiet,which provides a further refinement of the diet by using blood type,secretor status, and a series of biometric measurements to furtherindividualizeyourfoodlists).SWAMIPersonalizedNutritionSoftwareisdesignedtoharnessthepowerof computers and artificial intelligence, using their tremendous precisionand speed to help tailor unique, one-of-a-kind diets. From its extensiveknowledge base, SWAMI can evaluate over 700 foods for over 200individualattributes(suchascholesterol level,glutencontent,presenceofantioxidants,etc.)todetermineifthatfoodiseitherasuperfoodortoxinforyou. It provides a specific, unique diet in an easy-to-read, user friendlyformat,completewithfoodlists,recipes,andmealplanning.

Breakfast

QuinoaMuesliNS Blackstrap-CherryGranolaNS Granola–NutButterFruitSlicesNS BreakfastEggSaladNS TurkeyBacon–SpinachSquaresNS SwissChard and Eggplant Frittata Broccoli-Feta Frittata NS Maple-SausageScramble HomemadeTurkeyBreakfastSausageNS SavoryHerbandCheeseBread Pudding NS Kale and Zucchini Soufflé NS Spelt Pancakes NSCinnamon-OatCrêpesNS Wild-RiceWafflesNS PumpkinMuffinswithCarobDrizzleNS Pear-RosemaryBreadNS CherrySconesNS Blueberry-WalnutMuffins

Breakfastrecipeswerewrittenwithdiversityinmindsothatyoudonotendupeatingthesamethingeveryday.Theideahereistoalternate:onedayeggs,thenextquinoaorgranola,andsoon,inordertokeepprovidingyourbodywithdifferent nutrients each day. You will probably notice the biggest changes inthese recipes are the types of flour used.Don’t be intimidated; try one simplerecipe likeSpelt Pancakes to get your feetwet, and thenmoveon to the rest.Onceyouhavethenewflouronhand,therestisjustlikeanyotherrecipe.

QuinoaMuesli

1⁄2cupquinoa1⁄2cupwater1⁄2cup(2percent)cow’sorgoat’smilk1⁄4teaspoonseasalt2tablespoonsdriedcherries1tablespoondriedcranberries2tablespoonssliveredalmonds2tablespoonschoppedwalnuts1⁄4teaspooncinnamon2teaspoonsmaplesyrup1⁄4cupcrunchyricecereal

1. Rinse quinoa. Combine in a small saucepan with water, milk, sea salt,cherries, and cranberries, and bring to a boil. Reduce heat and simmer 10minutes, turnoff theheat,andletsitanadditional4 to5minutes.Quinoawillabsorballthewaterandbecomelightandfluffywhendone.

2. In the meantime, toast almonds and walnuts in a dry skillet for about 2minutes or until slightly golden brown.Watch nuts carefully; because of theirhighfatcontent,theyhaveatendencytoburneasily.

3.Fluffcookedquinoawithaforkandaddtoastednuts,cinnamon,andmaplesyrup.Topwithcrunchyricecerealandaddmoremilk,ifdesired.

4.Serveimmediately.SERVES2

Blackstrap-CherryGranola

4cupscrispyricecereal1cupchoppedwalnuts1cupchoppedpecans1⁄4cupwholeflaxseed1⁄4cupblackstrapmolasses2teaspoonsoliveoil1tablespoonagave1⁄8teaspoonseasalt1⁄4cupwater

1cuphalveddriedcherries1⁄2cuphalveddriedcranberries

1.Preheatovento350degrees.Lineabakingsheetwithparchmentpaperandsetaside.

2. In a large bowl, combine rice cereal, walnuts, pecans, and flaxseed. Setaside.

3.Combinemolasses,oliveoil,agave,salt,andwaterinasmallsaucepan.Heatmixtureovermediumheatfor2minutes,whiskinguntilsmooth.

4.Pourtheliquidovergranolamixture,tosstocoat,andspreadontopreparedsheetpan.Bake10minutes.

5.Reduceoventemperatureto300degrees.Stirgranola,andplacebackintheoven.Bakeanadditional25minutes.

6.Tossgranolawithcherriesandcranberries.7.Servewarm,orcoolfullyandstoreinanairtight,glasscontainerforupto2weeksorinthefreezerforupto2months.

MAKES24(1⁄4-CUP)SERVINGS

Granola–NutButterFruitSlices

3tablespoonspeanutbutter1⁄3cupgranola*1⁄4teaspooncinnamonSeasalt,totaste1pear1apple1lemon

1. Stirpeanutbutter,granola,andcinnamon(ifusing),untilgranolaisevenlycoated,andseasonwithseasalttotaste,setaside.

2. Thinlyslicefruitinto 1⁄4-inchrounds.Cutlemoninhalfandrubcutsideonfruitpiecestopreventbrowning.Spoon1to2teaspoonsofthegranolamixtureonfruitandenjoy.

SERVES4

BreakfastEggSalad

dressing:1⁄2teaspoonmustardpowder1tablespoonoliveoil1tablespoonlemonjuice1tablespoononion,gratedSeasalt,totaste

salad:2teaspoonsoliveoil1⁄2cupcookedorcannedpintobeans,drainedandrinsed3largehard-boiledeggs1⁄4cupgratedmozzarellacheese1tablespoonchoppedparsley2cupsmixedbabygreensSeasalt,totaste

1.Whisktogetherdressingingredientsinasmallbowluntilcombined,andsetaside.

2.Heatoliveoilinasmallskilletovermediumheat.Toastpintobeansfor2to3minutesuntilwarmandslightlycrunchy.

3. Remove eggs from shells, and use a fork to break apart in a bowl. Addbeans,cheese,andparsleytoeggsandtosswithdressing.Seasonwithseasalttotasteandserveovermixedbabygreens.

SERVES4

TurkeyBacon–SpinachSquares

3stripsnitrate-/preservative-freeturkeybacon3eggs3eggwhites2teaspoonsoliveoil2cupsfreshspinachSeasalt,totaste1⁄4cupCheddarcheese4slicesEzekielorspeltbread,toasted

1.Heatalargeskilletovermediumandcoatwithnonstickcookingspray.2.Oncetheskilletishot,addbaconandcook3to4minutes,flip,andcookanadditional2to3minutesforcrispybacon.Removefrompan,crumble,andsetaside.

3.Whiskeggsandeggwhitesinasmallbowl.Inthesameskilletusedforthebacon,addoliveoilandreduceheatslightly.Addspinach,sauté2minutes,andseasonwithseasalt.Poureggsoverspinach,cookinggentlyuntildone,about2minutes.Removefromheatandaddreservedbaconandcheese.

4.Spoonmixtureontoastandserveimmediately.SERVES4

tip:Ifthebaconisnotascrispyasyou’dlike,drizzleatouchofoliveoilintothepan.

featuredingredientturkeybacon(nitrate-/preservative-free)

Notallturkeybaconisthesame.Therearemanytypes/brandsonthemarket,butmostareartificiallyderivedandloadedwithsalt,preservatives, and full of nitrates…all things you absolutely donot want to be eating. There are a few companies that maketurkeybaconwithouttheseunhealthyandartificialadditives;theycan be found at your local natural food store and in somemainstreamgrocerystores.

SwissChardandEggplantFrittata

2teaspoonsghee1⁄4cupfinelydicedSpanishonion1cupdicedeggplant3cupschoppedSwisschard3largeeggs3largeeggwhites2tablespoonsspeltoroatflour1⁄2teaspoonseasalt1teaspoonfreshbasil1teaspoonoliveoil1⁄4cuptoastedpinenuts

1.Preheatovento375degrees.2.Meltgheeinaheatproofsautépanovermediumheat.Sautéonion,eggplant,

andSwisschardfor4to5minutes.

3.Whilevegetablescook,whisktogethereggs,eggwhites,flour,salt,andbasilin a large bowl. Add olive oil to the skillet and pour egg mixture overvegetables.Cookfor1minute.

4.Transfersautépantoovenandbake6to8minutes,oruntilfirmandedgesaregoldenbrown.Topwithpinenutsandservewarm.

SERVES4

Broccoli-FetaFrittata

1headbroccoli1⁄2teaspoonseasalt,divided1tablespoonplus2teaspoonsoliveoil3largeeggs2largeeggwhites1⁄3cupcrumbledfeta1⁄2cupchoppedspinach1⁄4cupfinelydicedchives2teaspoonsspeltflour1tablespoonchoppedoregano

1.Preheatovento375degrees.2. Dicebroccoli intobite-sizepieces andplace in a single layeronabaking

sheet.Sprinklewithseasaltand1tablespoonoliveoil.Bake15minutes,removefromoven,andsetaside.TurnoventoBroilsetting.

3.Inamedium-sizebowl,whiskeggs,eggwhites,feta,spinach,chives,flour,oregano,andsaltuntilwellcombined.

4. Heat remaining 2 teaspoons olive oil in a heatproof medium skillet overmediumheat.Addeggmixtureandbroccolitopan.Cook1to2minutes,liftingthesideoftheeggsgentlywithyourspatulatoencourageuncookedeggtorundownintothebottomoftheskillet.(Ifthehandleofyourskilletisrubber,wraptightly with tinfoil to prevent melting.) 5. Place skillet under broiler for 2minutes,oruntiltheeggssetandbrownveryslightlyontheedges.

6.Servewarm.SERVES4

Maple-SausageScramble

2cupsasparagusspears2teaspoonsoliveoil,divided1⁄4cupfinelychoppedwhiteonion3cupschoppedkale1⁄3cupdicedvine-ripenedtomatoes1⁄2poundgroundturkeysausage1tablespoonmaplesyrup(NSomitmaplesyrup)3largeeggs

2largeeggwhites1tablespoonwaterSeasalt,totaste1⁄4cupdicedkefircheese

1.Cutasparagusspearsinthirds.Heat1teaspoonoliveoilinamediumskilletover medium heat. Sauté onion, kale, asparagus, and tomatoes for 8 to 10minutes, until vegetables are tender and cooked through.Remove from skilletandsetaside.

2.Insameskillet,heatremaining1teaspoonoliveoil.Brownturkeysausage,breaking into bite-size pieces, until cooked through, about 5 to 6 minutes.Drizzlewithmaplesyrupandstirtocombine.Addsausagetovegetablesandsetaside.

3. Whiskeggsandeggwhiteswithwaterandsalt to tasteandadd toskillet,reducingtheheattomedium-low.Stirgentlywithaheatsafespatulauntilfirmandcookedthrough.Returnsausagemixturebacktoskillet,andtosstocombine.

4.Topwithkefircheeseandservewarm.SERVES4

Homemade Turkey BreakfastSausage

2teaspoonsoliveoil1⁄2cupfinelydicedonion1⁄2cupfinelydicedfennel1poundgroundturkey1teaspoonfennelseed1teaspoonpaprika1teaspoonseasalt1clovegarlic,minced1⁄2cupfinelydicedBoscpear2teaspoonsmaplesyrup(NSomitmaplesyrup)

1. In a large sauté pan, heat oliveoil overmediumheat and addonions andfennel.Sauté3to4minutes,oruntil tender.Removefromheatandletcooltoroomtemperature,about10minutes.

2. Whilevegetablescool,placegroundturkeyinalargebowlandaddfennelseed, paprika, salt, garlic, pear,maple syrup, and cooled vegetables.Use yourhandstoincorporateallingredients,butdonotovermix.

3. Formmeat into small, hot dog–shaped links. Cook 8 to 10minutes overmedium heat in a skillet sprayed with nonstick olive oil spray until meat isbrownedonallsides,andtheinsideofthesausageisnolongerpink.

4. Serve warm alone or alongside scrambled eggs for a protein-packedbreakfast.

SERVES4

Savory Herb and Cheese BreadPudding

2teaspoonsoliveoil1teaspoonghee2cupsdicedonion2cupsquarteredcreminimushrooms2cupsdicedzucchini6cupstornkaleSeasalt,totaste8cups(sproutedwheatorspelt)breadcubes,about10slices1cup(2percent)cow’sorgoat’smilk

1cupVegetableStock*4largeeggs,beaten1teaspoonfinelychoppedfreshrosemary1teaspoonfinelychoppedfreshsage1teaspoonfreshthyme1cupmozzarellacheese

1.Preheatovento350degrees.Greasebottomandsidesofa9″×11″bakingdishwithnonstickcookingsprayandsetaside.

2. Heat olive oil and ghee in a large skillet overmediumheat. Sauté onion,mushrooms, zucchini, and kale just until tender, about 5 to 6minutes. Seasonwithsalt,totaste,andsetaside.

3. Spread bread cubes on a baking sheet in a single layer. Toast for 3 to 4minutesuntilslightlygoldenbrown.Tossinalargebowlwithvegetables.

4. Whisk together milk, stock, eggs, rosemary, sage, and thyme. Pour overbread and vegetables and toss. Transfermixture to prepared baking dish. Topwithmozzarellacheeseandbake,covered,for35minutes.Uncover,andbakeanadditional10minutes.

5.Servewarm.SERVES12

KaleandZucchiniSoufflé

1tablespoonghee2tablespoonsbrownriceorspeltflour1⁄2cup(2percent)cow’sorgoat’smilk1⁄2cupVegetableStock*2cupspackedchoppedkale2cupschoppedzucchini2largeeggyolks1⁄4cupbasil1⁄4cupgratedGruyèrecheese1⁄8teaspoongroundcloves4largeeggwhites,roomtemperature

1. Preheat oven to 350 degrees. Spray 4 (12-oz.) ramekins with nonstickcookingsprayandsetaside.

2. In amedium saucepanmelt ghee overmedium heat, and whisk in flour.Graduallyaddmilkandstock,whiskingcontinuouslyuntilthickened,about3to4 minutes. Once mixture is thick and resembles the consistency of yogurt,removefromtheheatandcoolcompletely.

3.Gratekaleandzucchiniinafoodprocessor,andstrainexcessliquidthroughcheeseclothorpapertowel.Placevegetablesinabowlandwhiskineggyolks,basil, cheese, and cloves. Fold milk mixture into pureed vegetables, and setaside.

4.Inadry,glassbowl,beateggwhiteswithahandmixeruntiltheyformstiffpeaks.Foldeggwhites,one-thirdatatime,intothevegetables.Dividemixtureevenlyamongprepared ramekins.Set ramekinsonabakingdishandplaceonthemiddlerackinyouroven,fillthebakingdishhalfwaywithhotwater.Bakefor45minutesoruntiltestercomesoutclean.

SpeltPancakes

3⁄4cupspeltflour1⁄4cupoatflour2teaspoonsbakingpowder1⁄2teaspoonseasalt2largeeggs1cup(2percent)cow’sorgoat’smilk2tablespoonsoliveoil

1.Combineflours,bakingpowder,andsaltinalargebowl,andsetaside.2.Inaseparatebowl,whiskeggs,milk,andoliveoil.Addtoflourmixtureandstiruntilwellcombinedandfreeoflumps.

3.Heatalargeskilletovermediumheatandspraywithnonstickcookingspray.Spoon1⁄4cupbatterintoandcook1to2minutesperside.Repeatwithremainingbatter.

4.Servewarm.5.Ifmakingalargebatch,keepwarmintheovenat200degrees,drapedwithaslightlydamppapertowel.

SERVES4

featuredingredientspeltflour

Spelt is an ancient grain related towheatwith a slightly nuttierflavorandagreateramountofnutrients.Itcanbeusedasadirectsubstitutioninalmostanyrecipecallingforwheatflour.Althoughspeltcontainsgluten,itdoesnotseemtobeaproblemforpeoplewhocannottoleratewheat.Speltcanbepurchasedinavarietyofforms,fromthewholegraintoflour,pasta,andbread.Storespeltintherefrigeratortoretainthemaximumbenefitsofitsnutritionalvalue.

Cinnamon-OatCrêpes

2⁄3cupoatflour1⁄3cupspeltflour1⁄4teaspoonseasalt1⁄4teaspooncinnamon11⁄4cups(2percent)cow’sorgoat’smilk2largeeggs1tablespoonplus1teaspoonmeltedghee,divided

1.Inamediumbowl,whisktogetherflours,seasalt,andcinnamon.2. In a separatebowl,whiskmilk, eggs, and1 tablespoonghee; add to flourmixtureandwhiskuntilwellblended.Coverandletsitintherefrigeratorfor1hour.

3.Heatalargesautépanovermedium.Whenthepanishot,brushremaining1teaspoon ghee evenly across the bottom of the pan. Using a 1⁄4-cup measure,scoopbatter into pan andquickly turn in circularmotions to spread the batterintoaverythinlayer.Letcook1minuteoruntilthebatterfirmsandedgesliftslightlyoff thepan.Useanoffsetspatulatoflipandcook1additionalminute.Repeatwithremainingbatter.Keepcookedcrêpeswarmbywrappinginadampkitchentowelina200-degreeoven.

4. For an indulgent treat top with sliced bananas, walnuts, and ChocolateSyrup*.

SERVES4

featuredingredientoatflour

Oatshaveadelicious,creamyflavor,andaddsmooth texture tobakedgoods.Youcanmakeoatflouryourselfbygrindingquick-cookingoats inyour foodprocessoruntil fine.Naturally rich infiber,onebenefitofincludingoatsinyourdietistheirabilitytosatiateyourappetite,soyouwillnotfeelhungrysoonafteryourmeal.Becauseoatsdonotcontaingluten,ifusedinbakedgoodswithoutaself-risingflourlikewheatorspelt,theywillnotworkquiteaswell.Thisiswhymostoftherecipesinthisbookcallforacombinationofoatandspeltflours.

Wild-RiceWaffles

11⁄2cupsspeltflour1⁄2cupoatflour2tablespoonsflaxseed1⁄2teaspoonseasalt2teaspoonsbakingpowder1⁄4teaspooncinnamon2largeeggs2cups(2percent)cow’sorgoat’smilk2tablespoonsoliveoil2tablespoonsapplesauce1cupcookedwildrice

1.Preheatwafflemakeraccordingtomanufacturerinstructions.2. In a large bowl,whisk together flours, flaxseed, salt, baking powder, andcinnamonuntilwellcombined.

3.Inaseparatebowl,combineeggs,milk,oliveoil,andapplesauce.Addtodryingredients,andmixuntilfreeoflumps.Foldincookedrice.

4.Spoonbatterintowafflemakerjusttotherim,close,andcookaccordingtosettingsonyourwafflemaker.Waffles shouldbe firmwitha slightlycrunchyexteriorandsoftinterior.

5.Servewarm.SERVES4

featuredingredient

flaxseed

Flaxseedsare smallwithahard, smoothsurfaceandarepackedwithomega-3 fattyacidsaswell asmanganese, fiber, andothernutrients. Foods rich in omega-3s are a healthy addition to anydiet, and provide anti-inflammatory benefits for Type ABsspecificallyintheirabilitytofightcanceranddiabetes.Flaxseedcan be added to smoothies, baked goods, or even used as atopping on salads. When submerged in warm water, flaxseedbindstogetherwiththewaterandformsagelatinthatishelpfulingluten-freebaking,andifdrunkwillhelpkeepyou“regular.”

PumpkinMuffinswithCarobDrizzle

2cupsspeltflour1cupoatflour2teaspoonsbakingpowder1⁄2teaspoonbakingsoda1⁄2teaspoonseasalt1teaspoongroundcinnamon1⁄8teaspoongroundcloves1⁄2teaspoongroundginger1(15-oz.)canorganicpumpkinpuree1⁄2cuphoney2largeeggs1⁄2cup(2percent)cow’sorgoat’smilk

topping:1⁄4cuprolledoats1⁄3cupfinelychoppedpecans1⁄2teaspoongroundcinnamon1tablespoonhoney1tablespoonalmondorlightoliveoil1⁄4cupCarobExtract™*

1.Preheatovento350degrees.Linea12-cupmuffintinwithpaperliners,andsetaside.

2. Ina largebowl, stir together spelt,oat flour,bakingpowder,bakingsoda,salt,cinnamon,cloves,andgingeruntilwellcombined.

3. In a separate bowl, whisk pumpkin, honey, eggs, and milk until well

combined. Add pumpkinmixture to the flour mixture and stir to incorporate.Dividebatterevenlyamongpreparedmuffintins.

4.Placeoats,pecans,cinnamon,honey,andoilinasmallbowl,andtosswithaforktocombine.Dividetoppingevenlyamongmuffins,anddrizzlewithCarobExtract™.

5. Bake20 to25minutesoruntila toothpick inserted intomuffincomesoutclean.

SERVES12

Pear-RosemaryBread

1⁄2cupdicedfreshpear

3⁄4cupspeltflour1⁄2cupoatmealflour1tablespoonfinelychoppedfreshrosemary1⁄2teaspoonfine-grainseasalt2teaspoonsbakingpowder2largeeggs1⁄4cupagave1⁄4cupextravirginoliveoil1⁄3cupchoppedwalnuts

1.Preheatovento350degrees.Greasea81⁄2″×41⁄2″loafpanwitholiveoilsprayandsetaside.

2.Setpearsoutonapapertoweltodrainexcesswater.3.Whiskflours,rosemary,salt,andbakingpowderinalargebowltocombine.

4. In a separate bowl,whisk eggs, agave, and olive oil untilwell combined.Add the wet ingredients to the flour mixture and stir to combine. Fold inchoppedwalnutsanddrainedpears.

5. Spoon batter into prepared loaf pan.Bake 30 to 35minutes or until caketesterinsertedintomiddleofloafcomesoutclean.

SERVES10

tip:Refillable spraycansarewidelyavailable, so fillwithallowableoil anduseasnonstickspray.

CherryScones

1⁄2cupdriedcherries,halved1cupspeltflour,plusmoreforrolling1⁄2cupoatflour1⁄4cupalmondflour2teaspoonsbakingpowder1⁄2teaspoonseasalt4tablespoonscoldghee1⁄4cup(2percent)cow’sorgoat’smilk1largeegg1teaspoonlemonzest1⁄3cupagave

topping:2tablespoonsagave2tablespoonsalmondflour


2.Placedriedcherriesinasmallbowlandcoverwithhotwaterfor10minutestorehydrate.Remove,patdry,andsetaside.

3.Inalargemixingbowl,combineflourswithbakingpowderandsalt.4.Cutgheeintosmallcubes,andcutintotheflourmixtureusingapastrycutteror two butter knives until mixture resembles coarse corn meal. Add cherries,mixingjustuntiltheyareevenlydistributedthroughouttheflour.

5. In a separate bowl, whisk milk, egg, lemon zest, and agave until wellcombined.Fold themilkmixture into thedryuntilwellcombined.Doughwillbethickandslightlysticky.Useextraflourtoformthedoughintoaball.Gentlyplace on a floured surface and using your hands, pat dough into a rectangularshapeabout1 inch thick.Usingasharpknife,cut thedoughhorizontallyonceandthenintothirdsvertically,tomakes6squares.Cuteachsquareagainatanangle tomake12 triangles.Gentlyplaceeachsconeonpreparedbakingsheet.Brushthetopsevenlywithagaveandalmondflour.

6. Bake 20 to 22minutes until firm and bottoms are lightly browned. Servewarmorcoolcompletelyandstoreinacool,dryplaceovernight.

7. Scones can be frozen for up to 1 month. Reheat at 200 degrees for 10minutes.

SERVES12

tip: Keeping all ingredients—and your mixing bowls—cold creates a flakytextureinyourscones.

featuredingredientalmondflour

Tomakealmondflour,blanchedalmondsaregroundintoafinemeal. Almond flour is great to use in baked goods such ascookies,muffins,ordensecakes.Itlendsasweetflavor,andaddsproteinandhealthyfats.Almondflouraddsasoft,grainytexturethat helps to make cookies crispier and gives cake additionaltexture.

Blueberry-WalnutMuffins

11⁄2cupsspeltflour1cupoatflour

1⁄2teaspoonsalt2teaspoonsbakingpowder1teaspoonbakingsoda1⁄2teaspooncinnamon2largeeggs1⁄2cupagave1⁄2teaspoonlemonzest3tablespoonslightoliveoil1⁄2cupapplesauce1⁄2cupplus2tablespoonsnonfatcow’sorgoat’smilk1⁄2cupchoppedwalnuts1cup(freshorfrozen)organicblueberries

1.Preheatovento350degrees.Linea12-cupmuffintinwithpaperlinersandsetaside.

2. In a large bowl, combine flours, salt, baking powder, baking soda, andcinnamon.Setaside.

3.Inaseparatebowl,whiskeggswithagave,lemonzest,oliveoil,applesauce,andmilk.

4. Addthewetingredientstothedryingredients,stirringtocombine.Foldinwalnutsandblueberries.Spoonbatterevenlyintopreparedmuffintinsandbakefor 25 to 28 minutes, or until a cake tester or toothpick inserted into muffincomesoutclean.

SERVES12

Lunch

Navy BeanHummus and Feta SandwichNS LambMeatball SubsNS FishFilletSandwich BaconGrilledCheeseNS GreensandBeansSalad SaladPizzaNS DandelionGreenswithRoastedRootsandHorseradishDressingNSRoasted Tomato Greek Salad NS Salmon-Filled Radicchio Cups BakedFalafel NS Raw Kale Salad with Zesty Lime Dressing NS Crunchy GreenBean and Beet Spring Rolls with Sweet Cherry Dip NS Feta, Spinach, andBroccoliPieNS PintoBeanStewNS

Each lunch recipe is written to provide a balance between vegetables andvaryingtypesofproteinswhilestayinglightoncomplexcarbohydrates.Recipesthat are more dominantly vegetable or protein include suggestions for a tastycomplementoftheother.

Navy Bean Hummus and FetaSandwich

2slicesbrownriceorEzekielbread1⁄2teaspoonoliveoilLarge-grainseasalt,totaste2tablespoonsNavyBeanHummus*1(11⁄4-inch-thick)slicefetacheese1⁄4cuparugula

1.Toastbreadlightly,justuntilhoneybrownanddrizzleonesideofeachslicewitholiveoilandascantsprinklingofseasalt.

2.Smearhummusontheoliveoilsideofonepieceoftoast,thentopwithfetaandarugula.Placethesecondpieceoftoastoilsidedownandsliceinhalf.


LambMeatballSubs

1poundleangroundlamb1⁄4cuponion,grated1⁄3cupfinelychoppedfreshmintleaves1⁄4teaspoonseasalt1teaspooncurrypowder1largeegg5tablespoonsbreadcrumbs*

sauce:2teaspoonsoliveoil1cupdicedwhiteonion2clovesgarlic,minced5vine-ripenedtomatoes,choppedSeasalt,totaste4brownrice/milletorspeltbuns


2. Place lamb in a large bowl and add onion,mint, sea salt, curry, egg, andbread crumbs. Gently combine all ingredients with clean hands. Try not tooverworkthemeatbecauseitwillgettootough.

3.Rollmeatballsintogolfball–sizepiecesandplaceonpreparedbakingsheetabout 2 inches apart. Bake for 20minutes or until golden brown and cookedthrough.

4. Whilemeatballscook,preparetomatosauce.Heatoliveoil inahigh-sidedskilletovermediumheat,.Oncehot,sautéonionandgarlicfor5 to6minutes.Addtomatoesandbringtoaboil,reducetoagentlesimmer,andcook10to15minutes.Addsalttotaste.

5.Whenmeatballsaredonecooking,addtosauceandtosstocoat.

6.Spoonmeatballsontobunsandservewarm.SERVES4

FishFilletSandwich

1poundcod1⁄4teaspoonseasalt1largeegg,slightlybeaten1⁄2cupspeltflour1teaspoongarlicpowder1tablespoonoliveoil4brownriceorspeltbuns1cupshreddedromainelettuce

sauce:

1(5.5-oz.)containerthickGreekyogurt1tablespoonmincedonionSeasalt,totaste1tablespoonchoppedfreshdill2teaspoonslemonzest

1. Seasoncodwithseasaltandslice into4 individual fillets. Ina large, flat-bottomedbowl, addbeatenegg.Combine flour andgarlicpowder in a secondbowl.Dipeachcodfilletintotheeggmixtureandthenintoflourmixture.Dustoffexcessflourandplaceontoacleanplate.

2.Inalarge,high-sidedskillet,heatoliveoilovermediumheat.Oncehot,addfishfillets,keeping2inchesofspacebetweeneachone.Cookabout4minutespersideoruntilcenterisflakyandopaque.

3.Toastbuns,andsetaside.4. Combine all sauce ingredients in amediumbowl. Spoon yogurt sauce oneachhalfofthebun,andtopwithromaineandcookedfish.

SERVES4

tip:Keepaneyeonthefishwhileitcookstoensureitdoesnotburn.Youmayneed to flip the fish twice to make sure this does not happen. If more oil isneeded,add1teaspoonatatime.

BaconGrilledCheese

2teaspoonsoliveoil,divided4strips(nitrate-andpreservative-free)turkeybacon4cupsspinach4teaspoonsghee4slicesEzekielbread1⁄2cupshreddedmozzarellacheese

1.Preheatovenortoasterovento200degrees.2.Heatoliveoilinamediumskilletovermediumheat.Cookbaconfor1to2minutesperside,untilcrispy.Drainonpapertowelandkeepwarminoven;thiswillhelpthebaconcrispupfurther.

3.Insameskillet,heatremainingoilandsautéspinachovermediumheatfor1to2minutes,justuntilleavesarewilted.

4.Spreadgheeevenlyononesideofeachpieceofbread.Placebacon,spinach,andcheeseonunbutteredsideofbreadandtopwithasecondpieceofbutteredbread.Toastinaskilletovermediumheatuntillightlybrownedoneachsideandcheesehasmelted.

5.Sliceinhalfandservewarm.SERVES2

GreensandBeansSalad

1headescarole1⁄2cupcookedorcannedpintobeans,drainedandrinsed2cupssnappeas4cupsstringbeans

dressing:1tablespoonchoppedmint1tablespoonfreshlimejuice1⁄8teaspooncumin1clovegarlic,minced1⁄2teaspoonhoney(NSsubstituteagave)1⁄4cupoliveoilSeasalt,totaste

1. Washescaroleandpatdry.Tear intobite-sizepieces,andplace ina largeservingbowl.Topwithpintobeansandsetaside.

2. Bring a largepot ofwater to boil.Cook snappeas and stringbeans for 3minutes, drain, and shock in a large bowl of ice water to stop the cookingprocess.Laythepeasandbeansonakitchentoweltodry,andaddtoescarole.

3.Placealldressingingredientsinasmallbowlandwhisktocombine.Drizzleoversaladandserve.

SERVES4

SaladPizza

Store-bought,precookedspeltcrustwithallowablegrains1⁄4cupshavedhardgoatcheese1headbroccoli1teaspoonoliveoilSeasalt,totaste

dressing:1tablespoonfreshlemonjuice1teaspoononion,minced1tablespoonoliveoil

2teaspoonschoppedfreshoregano2cupswatercress1cupslicedcucumber1tablespoonblanched,sliveredalmonds

1.Preheatovento375degrees.2.Toppizzacrustwithcheese.Bakefor3minutes,justuntilthecheesemeltsslightly. Remove from oven and set aside. Increase oven temperature to 400degrees.

3.Cutbroccoliintobite-sizefloretsandplaceonabakingsheet,andtosswitholiveoilandseasalt.Bakefor20minutes.Removeandletcool.

4. While the broccoli cooks, whisk together dressing ingredients untilcombined.

5. Tossdressingwithwatercress,cucumber,broccoli,andalmonds.Topcrustwithsaladmixtureandservecold.

SERVES4

Dandelion Greens with RoastedRootsandHorseradishDressing

1rawbeet3small,tri-coloredcarrots2mediumparsnips2teaspoonsoliveoil2bunchesdandeliongreensSeasalt,totaste

dressing:1⁄4cupfreshfinelygratedhorseradish1⁄4cupoliveoil1tablespoonfreshbasil2tablespoonsfreshlemonjuiceSeasalt,totaste

1.Preheatovento375degrees.2.Peelbeet,carrots,andparsnips.Dicevegetablesinto1⁄2-inchcubes.Tosswitholiveoilandseasonwithseasalt.Spreadinasinglelayeronabakingsheetandbakefor55to60minutes,tossinghalfwaythrough.

3. Topreparedressing,addhorseradishtoabowlwitholiveoil,basil, lemonjuice,andseasalt,totaste,andwhiskallingredientstocombine.

4. Tossdandeliongreens in a largebowlwithhorseradishdressing, topwithroastedvegetables,andserve.

SERVES4

tip:Ifyoucannotfindtri-coloredcarrots,plaincarrotswillworkjustfine.

RoastedTomatoGreekSalad

1pintheirloomcherrytomatoes1teaspoonoliveoilSeasalt,totaste

6cupstornromainelettuce1⁄2cupSpanishgreenolives1⁄2cupcrumbledfetacheese

dressing:1tablespoonfreshoregano2tablespoonsfreshsqueezedlemonjuice3tablespoonsoliveoilSeasalt,totaste

1.Preheatovento375degrees.2. Place tomatoesonabakingsheet.Drizzlewitholiveoil, sprinklewithseasalt, andbake for35minuteson the top rackofoven.Tomatoeswill collapseandslightlycharwhenfullycooked.Removefromovenandletcool.

3. In thebottomofa largebowl,whiskdressing ingredients togetherandsetaside.

4. Place lettuce ina servingbowl.Add roasted tomatoes,olives, fetacheese,anddressing,andtosstocombine.

SERVES4

Salmon-FilledRadicchioCups

1headradicchio1⁄2poundsalmon,cooked3tablespoonsdicedchives1⁄2teaspoonseasalt1⁄2cupcookedpeas1⁄2cupfinelydicedapples1teaspoonhoney1teaspoonchoppedfreshoreganoJuiceof1lemonZestof1lime1⁄4cupoliveoil

1. Peel outer leaves of radicchio, and discard the first couple of leaves.Continue peeling inner leaves gently, snapping at the base to maintain theintegrityofeachleaf.Cleanwithcoldwaterandletdryonakitchentowel.

2.Flakesalmonintoabowl,andaddchives,salt,peas,andapples.3.Whisktogetherhoney,oregano,lemonjuice,limezest,andoliveoil.Drizzleoversalmonmixture,andspoonmixtureintopreparedradicchiocups.

SERVES2

BakedFalafel

11⁄2cupsrawpintobeans(notcannedorprecooked)1tablespoonoliveoil,divided1⁄2cupchoppedparsley2tablespoonsspeltflour1cupchoppedonion2clovesgarlic,minced1⁄4teaspoongroundcoriander1⁄4teaspoongroundcumin1⁄2teaspoonseasalt

1.Soakdrybeansovernightincoldwater,drain,andrinse.2.Boilpresoakedbeansfor30minutes,drain,andrinse.Beansshouldremainslightly firm; this will help falafel’s texture. Set beans in a single layer on apapertoweltodry.

3. Preheat oven to 350 degrees.Brush a baking sheetwith 1 to 2 teaspoonsoliveoil,andsetaside.

4.Inafoodprocessor,combinebeans,parsley,flour,onion,garlic,coriander,cumin, and salt.Pulseuntil ingredients forma thickpaste.Usinga tablespoonmeasure,scoopmixtureintothepalmofyourhand,rollintoaball,andplaceonpreparedbakingsheet.Repeatwithremainingfalafelmixture.Brushremainingoliveoilonthetopsoffalafelballsandbakefor25minutes.

5.Increaseoventemperatureto400degreesandbakeanadditional15minutes.When done, falafels will be firm, slightly moist, and gently browned on thebottoms.

6.ServeontopofRoastedTomatoGreekSalad(page58).SERVES4

Raw Kale Salad with Zesty LimeDressing

1bunchkale

2teaspoonsoliveoil1largewhiteonion,sliced1⁄2cupraisins

dressing:2tablespoonsoliveoilJuiceof2limes1clovegarlic,minced1⁄8teaspoongroundcuminSeasalt,totaste

1. Wash kale and dry on kitchen towels. Strip kale off thewoody stems byholdingthestemwithonehandandwrappingfingerandthumboftheotherhandaround the stemandquicklypullingdown.Discard stems and tear leaves intobite-sizepieces.Placeinalargebowlandsetaside.

2.Heatoliveoilinamediumskilletovermediumheat.Sautéonionfor3to4minutes.Addraisins,andcookfor5minutes.Removefromheatandtosswithrawkale.

3.Whiskdressingingredientsinasmallbowl.Drizzleoverkalesaladandtosstocoat.

SERVES4

tip: For added protein, servewith leftover or chilled baked salmon, roastedchicken,orbeans.

Crunchy Green Bean and BeetSpringRollswithSweetCherryDip

2teaspoonsoliveoil2cupsgreenbeans1⁄4cupfinelychoppedonion1cupslicedcookedbeets1⁄4cupjuliennedfreshbasil2tablespoonssliveredalmondsSeasalt,totaste4ricepaperwraps

sweetcherrydip:1⁄3cup(nosugaradded)cherryjam1tablespoonfreshgratedginger1tablespoononion,finelydiced1teaspoonagaveJuiceof1⁄2lemonSeasalt,totaste

1.Heatoliveoilinamediumskilletovermediumheat.Sautégreenbeansandonion for 3 to 4 minutes. Remove from heat and toss with beets, basil, andalmonds,andseasonwithseasalt,totaste.Setaside.

2. Pour hot water halfway up a large, flat-bottomed bowl. One at a time,submergericepaperwrapsinwateruntiltheysoftenandbecomepliable,about30 seconds. Rice paper will be delicate, so be gentle. Place rice wrap on aplacematorcuttingboardandplacea small spoonfulof thevegetablemixturedown the center of the rice paper. Roll the sides of the rice paper over thevegetables first and then pull the top over the vegetables and continue to roll.Sliceinhalfandrepeatwithremainingfillingandricepapers.Setaside.

3.Inasmallsaucepan,combineallsauceingredientsoverlowheat.Stirfor1to2minutes,untilwarmedthroughandsmooth.

4.Servewrapswithcherrydip.SERVES2

featuredingredient

ricepaperwraps

Typically found in Asian markets, rice paper is used to makespring rolls and thanks to its increase inpopularity, cannowbefoundatmostnaturalorhealthfoodstores.Itismadeofriceandwater andwhen dried resembles stiffened parchment paper thatlooksprettyinedible!Whensoakedinwarmwater,however,ricepaper transforms to a pliable, tender state and can be used as adelicatewrapforfresh,deliciousflavorsthatgetwrappedinsidelike a burrito. Rice paper comes in packages of fifty to onehundred papers and cost close to nothing, so it is a great, low-calorie,low-budgetadditiontoyourculinaryrepertoire.

Feta,Spinach,andBroccoliPie

crust:1cupspeltflourplusmoreforrolling1⁄4teaspoonseasalt4tablespoonsghee,chilled4–5tablespoonsicewater

filling:2teaspoonsoliveoil4cupsbabyspinach2cupsredkale1tomato,diced1cupbroccoliflorets2shallots,diced1cupfetacheese2largeeggs1⁄3cupVegetableStock*2tablespoonsfreshthymeSeasalt,totaste

1.Preheatovento375degrees.2.Whisktogetherspeltflourandsalt.Cutcoldgheeintosmallpiecesandaddto flour mixture. Using a crossing motion with two butter knives or a pastrycutter, incorporate ghee into the flour until the mixture resembles coarsecornmeal.Addwater,1tablespoonatatime,justuntilthedoughcomestogetherbut is not sticky.Gatherdough inyourhands andkneaduntil doughbecomessmooth and pliable. Small pieces of ghee should still be visible. Try not tooverwork the dough or it can become tough. Cover with plastic wrap andrefrigerate1hour.

3. Rolldoughoutona flouredsurfaceuntil about12 inches indiameterandapproximately1⁄8inchthick.Placedoughintoa9-inchpieplate,gentlypressintothepan,andpinchedgesbetweentwofingerstocreatecrimpededges.

4. Par-bake crust for 15 minutes. (“Par-bake” means that you are partiallybakingthecrustbeforeaddingthefilling.)5.Preparefillingwhilecrustbakes.Heatoliveoil ina largeskilletovermediumheat.Sautéspinach,kale, tomato,broccoli, and shallots for about 4 minutes, just until vegetables are tender.Remove vegetables fromheat, transfer to a large bowl, tosswith feta, and letcool.

6. In a separate bowl, whisk eggs, stock, thyme, and salt. Pour over cooledvegetablesandmixtocombine.

7. Pourfillingintopar-bakedpiecrustandbake30minutesoruntil fillingisfirm.

8. Servewarmorcold(ifservingcold, letcoolandthenplace inrefrigeratoruntilreadytoeat).

SERVES6

PintoBeanStew

2teaspoonsoliveoil1cupdicedonion1celeryroot,peeledanddicedinto1⁄4-inchcubes

2cupssweetpotato,peeledanddicedinto1⁄2-inchcubes2cansorganicpintobeans,drainedandrinsed11⁄2cupsVegetableStock*1clovegarlic1sprigsage4sprigsthyme1teaspoonseasalt2cupssnowpeas1⁄4cupfetacheese

1. In a largeDutch oven, heat olive oil overmedium heat. Add onions andcelery root, and sauté for 4 to 5 minutes. Add sweet potato and sauté anadditional 2 to 3minutes.Add beans, broth, garlic, sage, thyme, and salt andbringtoagentleboil.

2.Reduceheat,cover,andsimmer30minutes.3.Addsnowpeasandcookanadditional5minutes.4.Crumblefetacheeseoverstewandservewarm.

SERVES4

Dinner

Roasted Tomato and Broccoli Mac and Cheese NS Pasta Carbonara withCrispy Kale NS Spring Pesto Pasta NS Sweet Potato Gnocchi with Basil-Cranberry Sauce NS Veggie Lasagna NS Grilled Radicchio and Walnut-SpinachPestoNS NoodleswithPoachedSalmonandBasilCreamNS SalmonSoybeanCakeswithCilantro-CreamSauceNS Lemon-GingerSalmon BakedMahimahiwithFennelSaladNS Parchment-BakedSnapperNS SpicySeafoodStew FishTacoswithBeanandCrunchyFennelSlawNS SeafoodPaellaNSSearedTunawithFigandBasilChutneyNS RoastedTurkeyBreastNS Herb-CrustedTurkeyBreastStuffedwithShallotsandFigsNS GreenTea–PoachedTurkeyTenderloinNS TurkeyChiliNS TurkeyPotPiewithCrunchyToppingTurkeyMeatLoaf Crispy-CoatedTurkeyTenderloinswithApricotDippingSauce NS Broccolini-Stuffed Turkey Tenderloin Turkey Sausage–ZucchiniBoats Shredded Turkey Bake NS Hearty Slow-Cooker Turkey Stew NSTurkey Mole Drumsticks Lamb Steaks in Wild-Mushroom Sauce NSMoroccanLambTagineNS SweetPotato Shepherd’sPieNS GrilledLambChopswithMint PestoNS RedQuinoa–MushroomCasseroleNS SproutedLentilStewNS Slow-CookerButternutSquash–LentilStewNS LentilBurgersSpaghettiSquashwithCreamyGoatCheese,Walnut,andParsleySauceNSTangyPineappleandTempehKabobsNS Ginger-TofuStir-FryNS

Thebulkofrecipesinthisbookareinthissection.Hereyouwillfindavarietyofdishesfrompastatoseafoodtoall-in-one-potmeals.Mostrecipesaresimpleto make and get on the table in no time, but there are a fewmeant for lazySundaysaswell.

Roasted Tomato and Broccoli MacandCheese

1largeheadbroccoli4plumtomatoes5sprigsthyme,divided1tablespoonoliveoilSeasalt,totaste3⁄4cupbreadcrumbs*1tablespoonplus2teaspoonsghee,divided2tablespoonsbrownriceorspeltflour1cup(2percent)cow’sorgoat’smilk2cupsVegetableStock*2sprigsfreshsage1poundbrownriceorquinoaelbowpasta1cupshreddedmozzarellacheese1⁄2cupcubedfreshmozzarellacheese

1.Preheatovento375degrees.2.Cutbroccoliandtomatoesintobite-sizepieces.Placeinasinglelayeronabakingsheet,sprinklewiththyme,anddrizzlewitholiveoilandsalt.Bakefor30minutes,untilthevegetablesaretenderandslightlybrowned.Removefromovenandsetaside.

3.Tossbreadcrumbswith2teaspoonsofmeltedgheeandapinchofseasalt,andsetaside.

4.Meltremaining1tablespoongheeinasaucepanovermedium-lowheatandwhiskinriceflouruntilwellcombinedintoapaste.Lettherouxcookfor2to3minutes; thiswill help take away the raw flour taste.Gradually addmilk andstocktoflourmixture,whiskingaftereachadditionuntilmixtureissmoothand

without lumps.Addsageandbringtoaboil,whiskingconstantly.Reducetoasimmer,cookinguntiltherouxthickens,about10minutes.Addsalt,totaste.

5. Cook pasta according to package instructions (if using brown rice pasta,cook3to4minutesshortofpackageinstructions).Drainpastaandpourintoa14″×9″ casserole dish.Tosswith roastedvegetables.Cover pastawith sauceand shredded mozzarella cheese, gently tossing with pasta to incorporatethroughoutthedish.Topwithreservedbreadcrumbsandfreshmozzarella.

6.Bake20to25minutes,untilmacandcheeseishotandbubblingandbreadcrumbsaregoldenbrown.

SERVES6

PastaCarbonarawithCrispyKale

1poundbrownriceorspeltpasta2teaspoonsoliveoil1⁄2cupdicedonion4slicesnitrate-/preservative-freeturkeybacon,diced2cupsasparagus,slicedonthebias3cupsslicedredkale2largeeggs2largeeggyolks1⁄4cup(2percent)cow’sorgoat’smilk1⁄2cupricottacheeseSeasalt,totaste

1. Bring a largepot of saltedwater to a boil.Cookpasta4minutes short ofpackagerecommendations.Drain,reserving1⁄2cupcookingwater.

2.Whilepastacooks,heatoliveoilinalarge,high-sidedskilletovermediumheat.Sautéonionfor4to5minutes,untiltranslucentandtender.Removefromskilletandsetaside.

3. In same skillet, sauté turkey bacon until browned, about 2 to 3 minutes.Removeturkeybaconandsetaside.

4. In same skillet, add asparagus and kale, sauté until tender, about 3 to 4minutes.Tossbaconbackintotheskilletandreduceheattolow.

5. In a bowl, whisk together eggs, egg yolks,milk, ricotta cheese, and salt.Slowlypourhotpastacookingwaterintotheeggmixturetotempertheeggs.

6. Remove skillet from heat and add pasta. Pour over egg mixture whilestirring.Theheatfromthepastawillgentlycooktheeggsandcreateasauce.

7. Gentlyfoldasparagus,kale,onion,andbaconintopastamixtureandservewarm.

SERVES6

SpringPestoPasta

1bunchasparagus2largebuncheskale,divided1⁄2cupplus3teaspoonsoliveoil,dividedSeasalt,totaste1poundspeltorbrownricepastaZestandjuiceof1lemon,divided1⁄2cupwalnuts2clovesgarlic,minced3slicesnitrate-/preservative-freeturkeybacon1⁄2cupGoudacheese,grated2cupscookedpeas

1.Preheatovento375degrees.2.Snapasparagusspearsclosetothebottom,anddiscardthewoodystems.Cutintobite-sizepiecesand toss ina largebowlwith11⁄2bunchesofkale strippedfromstemsandtornintolarge,bite-sizepieces.Tosswith2teaspoonsoliveoilandapinchofsalt.

3. Place vegetables on a baking sheet and bake for 12 minutes, or untilvegetablesaretenderandkalehasslightlycrispyedges.Removeandsetaside.Reduceoventemperatureto200degrees.

4. Cook pasta according to package instructions (if using brown rice pasta,cook4to5minutesshortofpackageinstructions).

5.Placingremaininghalfbunchofkale,1⁄2cupoliveoil,lemonjuice,walnuts,garlic,andsalt ina foodprocessor,andpulseuntilsmooth.Spoon intoabowlandsetaside.

6.Heatremaining1teaspoonoliveoilinamediumskilletovermediumheat.Cookbaconuntil crispy, about2minutesper side.Wrap inapaper towelandkeepwarminovenuntilreadytoserve;thiswillmakethebaconextracrispy.

7.Drainpastaandplaceinalargebowl.Immediatelytosswithpesto,cheese,peas,androastedvegetables.Crumblebacon,sprinkleontopofpasta,andservewarm.

SERVES6

Sweet Potato Gnocchi with Basil-CranberrySauce

gnocchi:2cupssweetpotato,boiled3⁄4cupbrownriceorspeltflour1⁄4cupmilletflour1teaspoonseasalt1largeegg,beaten1⁄4teaspoonfreshlygroundnutmeg

sauce:1tablespoonoliveoil1teaspoonghee1⁄4cupfinelydicedshallots1⁄2cupVegetableStock*1tablespoonlemonjuice1⁄4cupdriedcranberries1⁄2cuptornfreshbasil

1. Mashboiledsweetpotatoeswithaforkorpotatomasheruntilsmoothandcreamy.

2. In a large bowl, combinemashed sweet potatoeswith remaining gnocchiingredients.Usingyourhands,gentlyformdoughintoaball.Ifthedoughistoosticky,sprinklebrownriceflourontop.Workingwithahandfulofdoughatatime,rollonaflouredsurfaceintolong,3⁄4-inchcylinders.Repeatwithremainingdough.

3. Useasharpknife toslice thecylinders into1-inchpieces.Rolleachpiecegentlyoverthebackofafork,tomakeindentationsinthegnocchi.

4.Bringalargepotofsaltedwatertoagentleboil.Dropgnocchiintothewaterinsmallbatches,beingcarefulnottocrowdthepot.Thegnocchiwillfloattothetopwhentheyarefinishedcooking,about2to3minutes.Removefrompotwithaslottedspoon,andtransfertoabakingsheetuntilallgnocchiarecooked.

5. While gnocchi are cooking, heat olive oil and ghee in a saucepan overmediumheat.Sautéshallotsfor2to3minutesandaddstock,lemonjuice,andcranberries.

6.Tossgnocchiwithsaucejusttocoat,garnishwithbasil,andservewarm.

SERVES4

VeggieLasagna

5mediumzucchinis6portabellamushrooms2tablespoonsplus2teaspoonsoliveoil,divided11⁄2teaspoonsseasalt,divided1cupfinelydicedonion4cupspackedbabyspinach2cupspart-skimricottacheese1⁄2cupfinelychoppedwalnuts1largeeggDashcloves

pesto:2cupspackedbabyspinach2cupspackedbasil1⁄2teaspoonseasalt2clovesgarlic1⁄4cuplemonjuice1⁄4cupoliveoil1⁄4cupwalnuts2tablespoonswater1cupshreddedmozzarellacheese

1.Preheatovento375degrees.2.Trimendsoffzucchiniandslicein4longpieces,about1⁄4-inchthick.3. Place zucchini andmushrooms in a single layeronbaking sheets.Drizzleevenlywith2tablespoonsoliveoiland1teaspoonseasalt.Roastonthetoprackofovenfor20minutes.

4.Whilethevegetablescook,heatremaining2teaspoonsoliveoilinamediumskillet over medium heat. Sauté onion for 8 to 10 minutes, until tender andtranslucent.Add spinach and sauté 1minute, just until spinachwilts.Removefromheat.

5. In a large bowl, stir together ricotta cheese, walnuts, egg, cloves, andreservedspinachmixture.

6. Removevegetables from theovenand let coolwhileyoumake thepesto.

Reduceoventemperatureto350degrees.

7.Placeallpestoingredientsinablenderandpulseuntilsmooth.8. Spoonathinlayerofpestointothebottomofa9″×11″bakingdish.Topwith a layer of roasted zucchini, a layer of ricotta mixture, 1⁄2 cupmozzarellacheese, pesto, andmushrooms, followed by ricotta, pesto, remaining zucchini,remainingricotta,remainingpesto,andremainingmozzarellacheese.

9.Bakefor25minutesuntilcheeseismeltedandslightlybrowned.10.Servewarm.

SERVES6

Grilled Radicchio and Walnut-SpinachPesto

infusedoil:Zestof1⁄2lemon1⁄3cupoliveoil1⁄8teaspoonmustardpowder1⁄2teaspooncuminseeds2clovesgarlic,smashed

pesto:

1⁄4cupplus2tablespoonstoastedalmonds,divided2tablespoonsoliveoil2tablespoonschoppedfreshsage1cupchoppedspinach2tablespoonslemonjuice1teaspoonlemonzest1⁄2teaspoonseasalt1tablespoonwater3⁄4poundspinachspeltpasta2headsradicchio1⁄2cupkefircheese,cutinto1-inchdice

1.Inasmallskillet,combineallinfusedoilingredients.Cookonlowheatfor15minutes.Removefromheatandsetaside.

2.Inafoodprocessorormini-chopper,combine1⁄4cupalmonds,oliveoil,sage,spinach, lemon juice, lemon zest, sea salt, and water. Pulse until mixture ispureedandresemblesathicksauce.Setaside.

3.Bringalargepotofsaltedwatertoaboil.Cookpastaaccordingtopackageinstructions.

4. While the pasta cooks, heat a grill pan overmediumheat and brushwithinfusedoil.Peelouterlayersofradicchioandcutintoquarters.Brusheachpiecewith infused olive oil and grill 1 minute per side or until radicchio becomestenderandslightlywilted.

5.Drainpastaandtosswithpestoandcheeseinalargeservingbowl.Topwithgrilled radicchio and remaining 2 tablespoons toasted almonds. Serveimmediately.

SERVES4

tip:Storeinfusedoilinasealedglasscontainerinacool,dryplaceforupto1week.Theoilisgreatonsaladsordrizzledovertoast.

Noodles with Poached Salmon andBasilCream

2cupsVegetableStock*2cupswater1lemon,sliced11⁄2poundssalmon1poundspeltpasta

basilcream:2cupsspinach1cupbasil

1clovegarlic,minced1cupnavybeans,rinsedanddrained2teaspoonslemonzest1⁄2cupVegetableStock*Spicymustard,forserving(optional)

1. Fill a high-sided skillet with stock, water, and lemon slices. Bring to asimmerandaddsalmon.Coverandcook12to15minutes.

2.Whilesalmoncooks,bringalargepotofsaltedwatertoaboil.Cookpastaaccordingtopackageinstructions.

3.Combineallsauceingredientsinafoodprocessororblenderandpureeuntilsmooth.

4. Drain pasta and tosswith all but 1⁄4 cupbasil sauce.Topwith salmon anddrizzlewithremainingsauceandspicymustard,ifdesired.


Salmon Soybean Cakes withCilantro-CreamSauce

1poundwildsalmon,cooked1cupcookedsoybeans

1teaspoonchoppedscallions1teaspoonfreshrosemary1teaspoonfreshthymeSeasalt,totaste1largeegg,slightlybeaten1⁄2cupbreadcrumbs*2teaspoonsoliveoil

sauce:2tablespoonswalnuts2tablespoonsoliveoil2tablespoonshotwater1⁄4cupfreshcilantroSeasalt,totaste

1. Flakecookedsalmonintoabowl,beingcarefultoremoveanybones.Addbeans, scallions, rosemary, thyme, and sea salt. Gently stir in egg and breadcrumbs.

2.Formsalmonmixtureintobaseball-sizepatties.3. Heat olive oil in a large skillet over medium heat. Cook patties 3 to 4minutes,turn,andcookanadditional3to4minutes.

4. While the patties cook, blendwalnuts in a food processor until a paste isformed.Withfoodprocessor running,addoliveoilandhotwater,andprocessuntilcreamy.Addcilantroandsalt,andblendagainuntilcreamyandsmooth.

5.Servesalmoncakeswarm,anddrizzlewithcilantro-creamsauce.SERVES4

Lemon-GingerSalmon

2teaspoonsoliveoil,divided1poundwildsalmon1⁄2teaspoonseasaltZestof1lemon1tablespoonlemonjuice2tablespoonsfreshginger,peeledandgrated1teaspoonhoney(NSsubstituteagave)

1.Preheatovento400degrees.2.Rub1teaspoonoliveoilonsalmonandsprinklewithseasalt.3.Inasmallbowl,mixlemonzest,lemonjuice,remaining1teaspoonoliveoil,ginger,andhoneyuntilcombined.Brushevenlyoverthetopofsalmon.

4.Bakefor10to12minutes.5.ServewithGrilledGarlic-GingerBokChoyNS(page133).

SERVES2

BakedMahimahiwithFennel Salad

1poundmahimahi1⁄8teaspoongroundcoriander1teaspoonlemonzest1⁄4teaspoonseasaltplusmoretotaste

fennelsalad:2teaspoonschoppedparsley2teaspoonsoliveoil1teaspoonlemonzest2teaspoonslemonjuice2cupsthinlyslicedfennel

1cupthinlyslicedGrannySmithapples(NSsubstituteslicedplums)

1.Preheatovento350degrees.2.Seasonmahimahiwithcoriander,lemonzest,and1⁄4teaspoonseasalt.Bakefor12to15minutes,oruntilfishisflakyandwhite.

3.Whiletheseafoodbakes,whisktogetherparsley,oliveoil,seasalt,totaste,lemonzest,andlemonjuiceinthebottomofabowl.Addfennelandapple,andtosstocombine.

4.Platefish,topwithfennelsalad,andserveimmediately.SERVES2

tip:Don’trushwhenyouhaveasharpknifeinyourhand,nomatterwhatthecircumstance.Remembertotuckyourfingerssoyourknucklesstickoutslightlybeyondthecurlofyourfingertips,sothattheknifecanglideharmlesslyacrossyourfood,usingyourknucklesasasafetyguide.

Parchment-BakedSnapper

1pound(4pieces)snapperfillets1⁄2teaspoonseasalt1⁄2teaspoonsweetpaprika1tablespoonchoppedfreshoregano2clovesgarlic,minced

1cupthinlyslicedpeaches1cupthinlyslicedplumtomatoes1cupthinlyslicedredonion1tablespoonoliveoil,divided

1.Preheatovento375degrees.2. Cut4piecesofparchmentpaper into12–15-inchsections.Foldparchmentpiecesinhalfandcutintoalargeheartshape,similartocuttingoutavalentine.Placeonesnapperfilletinonehalfoftheparchmentheart,andseasonwithsalt,paprika,oregano,andgarlic.

3. Topwith peaches, tomatoes, and red onion, and drizzle each filletwith 1teaspoonoliveoil.

4. Foldedgeofeachparchmentpieceover;startatthetopofthehearttorollandcreasetheedges.Crimpendsofparchmentpapertosealthesidesandplaceonabakingsheet.Bakefor12to15minutesoruntilsnapperisflakyandopaqueandcomesaparteasilywithafork.

5.Servewarm.SERVES2

SpicySeafoodStew

1⁄4cupwakame(optional)2teaspoonsoliveoil1cupdicedonions1bulbfennel,diced1cupdicedcarrots1⁄2cupdicedcelery1⁄2teaspoonturmeric1⁄2teaspoonfennelseeds2tablespoonstomatopasteSeasalt,totaste2(61⁄2-oz.)canspimiento2bayleaves1cupVegetableStock*3⁄4poundcod1⁄2poundwild-caughtsalmon

1.Ifusingwakame,placeinabowlofcoldwaterfor10minutes.2. Heat olive oil in a stockpot over medium heat. Sauté onion for 4 to 5minutes.Addfennel,carrotsandcelery,andsautéanadditional3to4minutes.Seasonwithturmericandfennelseeds,andaddtomatopasteandsalt.

3.Drainwakame,rinse,andimmediatelyaddtostockpot.4. Drain cans of pimiento, and pat dry. Puree in a food processor until verysmooth.Addpuree,bayleaves,andstocktostockpot.Letsimmer30minutes.

5. While the stew simmers, dice cod and salmon into bite-size pieces. Addseafood to stockpot, and cook an additional 10 minutes or until seafood iscookedthrough.

6.Servewarm.SERVES4

featuredingredientwakame

If you’ve had miso soup, you’ve most likely eaten wakame.Wakame is a nutrient-rich seaweed cultivated off the coast ofJapan,andaddsabrinyfinishtosoups,stews,andevensalads.Itismostoftendehydratedfordistribution,butoncesoaked,returnsto its dark-green color and velvety texture. Seaweed is aBeneficial food forTypeAB,due to its abilities todetoxify theliver.Due to itsmild flavor,wakame is a perfectway to beginaddingseaweedtoyourdiet.

Fish Tacos with Bean and CrunchyFennelSlaw

1⁄4teaspoonchilipowder1⁄8teaspooncumin1⁄2teaspoonsalt1⁄4teaspoonpaprika1tablespoonplus1teaspoonoliveoil,divided1poundswordfishorotherwhitefish

fennelslaw:1thinlyslicedfennelbulb1tablespoonchoppedfreshmint1lime2teaspoonsoliveoil1⁄2cupdicedpineapple1⁄2cupcookedpintobeans,drainedandrinsed1⁄4teaspoonseasalt

tacocrêpe:2eggs1⁄2teaspoonseasalt2⁄3cupbrownriceflour2tablespoonsarrowrootstarch1⁄3cupspeltflour1tablespoonoliveoil11⁄2cups(2percent)cow’smilk

1. In a small bowl, combine chili powder, cumin, salt, paprika, and 1tablespoonoliveoil.Slicefishinto1-inchcubesanddrizzlespicemixtureoverfish.Marinateintherefrigeratorwhilepreparingtherestofthedish,oratleast20minutes.

2. Zest thelime,reserving 1⁄4 teaspoonzest.Then,usingasharpknife,cut theendsoff.Standthelimeononeendandsliceoffthesides,removingtheskinandpith. Holding the lime over a bowl to capture the juices, cut between themembranes to remove thesections.Place limesectionsandall remainingslawingredientsinalargebowl,andtosstocombine.Setasidewhilepreparingrestofthedishtoenableflavorstocombineandtexturestosoftenslightly.

3. Whiskallcrêpeingredientstogetherinalargebowl.Heatalargeskilletor

crêpe pan overmedium tomedium-high heat and brushwith ghee to create anonstick surface. Using a 1⁄4-cup measure, spoon crêpe batter into skillet, andquicklyturntospreadbatterintoaverythinlayer.Cookabout1minute,oruntiltheedgesstarttopullawayfromtheskilletandtinybubblesappearinthecenterof the crêpe. Using a large, flat spatula or carefully lifting edges with yourhands, flip crêpe and cook 1 additionalminute on the other side.Repeatwithremainingbatter.Stackcrêpesonaplateandkeepwarmuntilserving.

4.Brushaheatedgrillpanwithremaining1teaspoonoliveoilandgrillfish,2to3minutesperside,untilfishisflakyandopaque.

5.Toassembletacos,placetacocrêpeonaplateandtopwithfishandfennelslaw.Serveimmediately.

SERVES4

SeafoodPaella

2cupschoppedyellowonion1cupsweetpotato,peeledandcutinto1-inchdice3teaspoonsoliveoil,divided2vine-ripenedtomatoes,chopped1⁄4cupchoppedparsley2teaspoonsgarlic,minced11⁄2cupslong-grainbrownrice15threadssaffron1teaspoonseasalt1⁄2teaspoonpaprika2teaspoonsfreshoregano,chopped2cupsVegetableStock*1cupwater1bayleaf3⁄4poundtunafillet3⁄4poundredsnapperfillet1teaspoondriedoregano

1.Preheatovento350degrees.2.InalargeDutchovenorpaellapan,heat1teaspoonoliveoilovermediumheat. Sauté onion and sweet potato for 6 to 7 minutes, until onions becometenderandpotatoesstart tosoften.Add1teaspoonoliveoilandaddtomatoes,

parsley,andgarlicwiththepotatoesandonion.Sautéfor4to5minutes,removefrompan,andsetaside.

3.Addremaining1teaspoonoliveoiltothesamepanandtoastbrownricefor2minutes,stirringcontinuously.Ricewilldarkenslightlyincolorandwillstarttogiveoffanuttysmell.Addsaffron,seasalt,paprika,andfreshoregano.

4. Returnallvegetables to theDutchovenwith therice,andstir tocombine.Addstock,waterandbayleaf.Bringtoasimmerandcover.Placeinovenandbakefor40minutes.

5. While the paella cooks, dice seafood into 1-inch pieces, toss with driedoreganoandseasalt,totaste.

6.RemoveDutchovenfromoven,addseafoodpieces,andbakeanadditional12minutes.Seafoodshouldflakeaparteasilyandricewillhaveabsorbedalltheliquidandbecomelightandfluffy.

7.Servewarm.SERVES6

Seared Tuna with Fig and BasilChutney

1poundwild-caughttunasteaks2tablespoonsplus1teaspoonoliveoil

1⁄2teaspoonseasalt1⁄4cupfigjam2tablespoonschoppedfreshbasil2teaspoonslemonzest2tablespoonslemonjuice

1.Drizzletunawith1teaspoonoliveoilandsprinklebothsideswithseasalt.2. In a small saucepan, whisk fig jam, basil, lemon zest, lemon juice, andremaining2tablespoonsoliveoil.Warmoverlowheatwhiletunacooks.

3. Heataskilletovermediumheatandspraywithnonstickoliveoilcookingspray.Seartunafor11⁄2minutesperside.Ifyoudonotlikeyourtunarareinside,cook2to3minutespersideoruntildesireddoneness.

4.Toptunawithfigandbasilchutneyandserve.SERVES4

RoastedTurkeyBreast

3clovesgarlic1teaspooncumin1⁄4teaspooncinnamon1teaspoonseasalt1tablespoonoliveoil,divided1(2–3lb.)skinlessturkeybreast

1redonion,chopped2whiteonions,chopped3largecarrots,peeledandchopped2cupsstewedtomatosauce4largesprigsfreshthyme3⁄4cupwater

1.Preheatovento350degrees.2. Combinegarlic, cumin, cinnamon, sea salt, and2 teaspoonsoliveoil in amini-chopperorfoodprocessor,andpulseuntilwellcombined.Spoonmixtureoverturkeybreast,andmassageintomeatwithyourfingers.

3.Inalarge-bottomedskillet,heatremaining1teaspoonoliveoilovermediumheat.Addturkeyandbrownoneachside,3minutesperside.Placeturkeyintoalargebakingdishandsetaside.

4. In the same skillet used for turkey, addonions and carrots. Sauté about 5minutes,andaddseasalt,totaste.

5. Add tomato sauce, and stir to deglaze bottom of pan. Pour the carrots,onions,andtomatosaucearoundturkeyinthebakingdish.Addthymeandwatersotheliquidcomesaboutthree-quartersupthesidesoftheturkeybreast.Coverwithparchmentpaperandtinfoil(tinfoildoesnotreactwellwiththeacidityintomatoes).Bakefor2hours.

6.Removefromtheoven,andplacethebakingdishovermediumheatonthestovetoptothickenthetomatosauce.

7. Pull turkeymeatapartwith two forks, andplatewith tomato sauce.Servewarm.

SERVES4

Herb-CrustedTurkeyBreastStuffedwithShallotsandFigs

1tablespoonsfinelychoppedoregano2tablespoonsfinelychoppedthyme2tablespoonsfinelychoppedbasil1tablespoonoliveoil,divided1teaspoonplus1tablespoonghee,divided1⁄2cupshallots,minced3⁄4cupchoppedfigs2cupschoppedkale1⁄2cupsoftgoatcheese1large,bonelessturkeybreast1tablespoonbrownriceflour1cupTurkeyorVegetableStock*

1.Preheatovento350degrees.2.Combineherbsinasmallbowl.Setaside.3.Heat2teaspoonsoliveoiland1teaspoongheeinaskilletsetovermediumheat.Sautéshallotsfor2to3minutes.Addfigsandkale,andsautéanadditional4to5minutes.Removefromheatandtosswithcheese.

4.Sliceturkeybreastinhalftocreatetwopieces.Butterflybreastsbyplacingonacuttingboardandcarefullyslicinghorizontallythroughthemeat,leavinga1⁄2-inchborder.Thisopens thebreast so that stuffing it ismade simple.Dividekalestuffingevenlybetweenturkeybreasts.Gentlypulltheturkeybacktogetherandfastenwithtoothpicks.Sprinklebothsidesofthestuffedturkeybreastswithreservedherbmixture.

5.Heatremaining1teaspoonoliveoilinanoven-safeskilletsetovermediumheat.Searstuffedturkeybreasts,3to4minutesperside.Transferskillettoovenandbakeintheovenfor8to10minutesoruntiljuicesrunclearandtheinternaltemperatureoftheturkeyreaches165degrees.

6. Remove turkey from pan and place on a cutting board to rest. In themeantime,placebakingdishontheburnerovermediumheatandaddremaining1tablespoongheeandflour,whiskingintoapaste.Slowlyaddstock,whiskingcontinuouslytoformagravy.Bringtoasimmer,andcook2to3minutes,untilthegravycoatsthebackofaspoon.

7.Sliceturkeybreastanddrizzlewithgravy.Servewarm.SERVES4

Green Tea–Poached TurkeyTenderloin

4cupswater8greenteabags1poundturkeytenderloin1lemon,divided1⁄2teaspoonseasalt1cupfreshparsley3tablespoonsoliveoil1clovegarlic1tablespoonwater

1. In a high-sided skillet, bringwater to a boil and steep the tea bags for 3minutes.Reduceheattomediumandaddturkey.Slicehalfthelemonandaddtoliquidwiththeseasalt.Coverandletcook18to20minutesoruntiltheinternaltemperatureofturkeyreaches165degrees.

2. Puree parsley, olive oil, garlic, juice from the remaining half lemon, andwaterinafoodprocessoruntilverysmooth.

3.Serveturkeywarm,toppedwithparsleyoil.

SERVES4

TurkeyChili

2teaspoonsoliveoil2cupschoppedyellowonion1clovegarlic,minced1poundlean,groundturkey8tomatoes,diced2cupsdicedeggplant1⁄4teaspooncinnamon1teaspoonseasalt2teaspoonschilipowder1teaspooncumin1⁄4cuptomatopaste1(15-oz.)cannavybeans,drainedandrinsed1cupwater

1. Heatoliveoil ina largepotovermediumheat.Addonionandgarlic,andsauté4to5minutes.Removefromheatandsetaside.

2. In thesamepot,brownturkey,breaking intobitswithaflatspatula,6 to8minutes.Addonionmixtureback to thepot alongwith remaining ingredients.Coverandletsimmeratleast45minutes.Stiroccasionallytopreventburning.

3.Servewarm.

SERVES4

Turkey Pot Pie with CrunchyTopping

2teaspoonsoliveoil1cupfrozenpearlonions,thawed1cupcarrots,diced1cupfrozensweetpeas,thawed1cupfreshorfrozenokra(thawediffrozen)2tablespoonsoatflour31⁄4cupsTurkeyorVegetableStock*11⁄2poundsroastedturkeybreast,shredded*

1⁄4teaspoonsaffronthreads1⁄2teaspoongroundmustard

topping:1⁄2cupbreadcrumbs**2tablespoonssesameseeds2teaspoonsghee,melted1teaspoonoliveoilSpeltorwhole-wheatstore-boughtcrust(containingallowablegrains)

1.Preheatovento375degrees.2. In a Dutch oven, heat olive oil overmedium heat. Sauté onions, carrots,peas, and okra for 5 minutes. Sprinkle flour over vegetables and add broth,stirring to prevent lumps. Add roasted turkey, saffron, and ground mustard,stirringtocombine.Coverandletcook15minutes,stirringoccasionally.

3.Tossbreadcrumbswithsesameseeds,anddrizzlewithmeltedgheeandoil.4. Uncover turkey filling, spoon into spelt crust, and top with bread crumbmixture.Placeintheovenandbake25to30minutes,untilcrust isbrownandturkeymixtureisbubbling.

5.Servewarm.SERVES8

tip: I use leftover roasted turkey for this recipe, but if you’re roasting fromscratch,placeabone-in,skin-onturkeybreastonarackinaroastingpan.Rubwithyourfavoritefresh-choppedherbsandbakeat350degreesfor11⁄2to2hoursuntiltheinternaltemperatureofturkeyreaches165degrees.

TurkeyMeatLoaf

1poundgroundturkey1cupdicedonion1⁄4cupfinelydicedcarrot1⁄4cuptomatopaste1⁄2teaspoonmustardpowder1clovegarlic,minced1teaspoonpaprika1largeegg,lightlybeaten3⁄4cupbreadcrumbs*


2.Placegroundturkeyinalargebowlandaddallotheringredients.Useyourhandstogentlycombine,beingsuretonotoverworkthemixture.

3.Formmeatintoalargeballandplaceonpreparedbakingsheet.Shapeturkeymixtureintoalogshape,aboutthelengthofthebakingsheetand3to4inchesthick. Bake in the oven for 45 minutes, until internal temperature of turkeyreaches165degrees.

4.Servewarm.SERVES4

Crispy-Coated Turkey TenderloinswithApricotDippingSauce

2ricecakes1teaspoonsweetpaprika1⁄2teaspoonseasalt1largeegg2teaspoons(2percent)cow’sorgoat’smilk4turkeytenderloins1tablespoonoliveoil

dippingsauce:2teaspoonsgroundmustard2tablespoonsnosugaraddedapricotspread1teaspoonlemonjuice

1. Grind rice cakes in a food processor ormini chopper until small crumbsform.Pourinashallowbowl,addpaprikaandsalt,andtosstocombine.

2. In a separate, shallow bowl, whisk egg andmilk. Dip tenderloins in eggmixtureandthenintoricecakemixture,beingsuretocoateachside.

3.Preheatovento375degrees.Greaseabakingsheetwithnonsticksprayandsetaside.

4. Heat olive oil in a large, oven-safe skillet overmedium heat, and browntenderloins,about5minutesperside.Placeontopreparedbakingsheetandbakeuntilcooked through,about8minutesoruntil the internal temperaturereaches165degrees.

5.Whiletheturkeycooks,whisktogetheralldippingsauceingredients.

6.Servewarm.SERVES4

tip:Ifyoudonothaveanoven-safeskillet,simplywrapplastichandletightlywithtinfoil.

Broccolini-Stuffed TurkeyTenderloin

2teaspoonsghee1bunchbroccolini,roughlychopped1⁄2redonion,dicedSeasalt,totaste1⁄4cupwalnuts1⁄3cupcrumbledfetacheese1cupVegetableStock*,divided1(1-lb.)turkeytenderloin1tablespoonoliveoil1tablespoonbrownriceflour1tablespoonoregano1tablespoonlemonjuice

1.Preheatovento350degrees.2.Meltgheeinalargeskilletovermediumheat.Sautébroccoliniandredonioningheeuntilslightlytender,about2to3minutes.Removefromheatandseasonwithsalttotaste.

3. Combinebroccoliniandonionswithwalnuts,cheese,and 1⁄4cupstockinafoodprocessor,andpulsetocombine.Fillingshouldbethickandpasty,similarinconsistencytocookiedough.Ifmixturelooksdry,addstock,1tablespoonatatime,toreachdesiredconsistency.Setaside.

4. Butterfly the turkey tenderloin by positioning the tenderloin with the tipfacingyouandthe thickestpartof themeatfacingyourslicinghand.Putyourhand on top of the tenderloin and insert the knife into the thickest part of themeat,carefullycuttingacrossthetenderloinalmostuntilyoureachtheoppositeside.Thiswillcreateapocketforthefilling.

5. Spoon broccolini stuffing into center and secure the meat closed withtoothpicksorcookingtwine.Seasonoutsideoftenderloinwithseasalt.

6.Heatoliveoilinanoven-safeskilletsetovermediumheat.Browntenderloinonboth sides, about2minutesper side.Coverandplace inoven for20 to25minutes. Turkey is done when juices run clear and the internal temperaturereaches165degrees.

7.Removefromoven,placeturkeyonacuttingboardtorest,andplaceskilletbackon stovetop.Add flour andgraduallywhisk in remaining stock,oregano,andlemonjuice.Bringtoasimmerandcookuntil thickened,8 to10minutes.Seasonwithseasalt,totaste,andserveoverturkey.

SERVES4

featuredingredientbroccolini

Broccolinilookslikeanelongatedandtenderversionofbroccoli.Broccolinihasaslightlymoremild taste,however,and ismuchmore palatable when sautéed, roasted, or grilled. If cookedsimply,itpairsbestwitholiveoilandgarlic.Broccoliniisoftenconfusedwith rappini orbroccoli rabe,whichhas amuchmorebittertasteandislessappealingtomostpeople.

TurkeySausage–ZucchiniBoats

4largezucchinis2tablespoonsoliveoil,divided1teaspoonfennelseeds2clovesgarlic1⁄4teaspoonmustardpowder1cupdicedonion1bulbfennel,diced1poundlean,groundturkey1tablespoonfreshthyme2tablespoonsoatflour11⁄4cupschickenbroth1(61⁄2-oz.)canpimiento,drained1cupbreadcrumbs*

1.Preheatovento400degrees.2.Slicezucchiniinhalflengthwise.Useaspoontoscoopouttheseeds,tryingnottodigtoodeepintothefleshofthezucchini.Setzucchiniskinsidedownonabakingsheet,drizzlewith2teaspoonsoliveoil,andbakefor20minutes.

3. Heat2 teaspoonsoliveoil ina largeskilletovermediumheat.Addfennelseeds,garlic,andmustardpowderandheatfor30seconds,justtobringouttheflavors.Addonionandfennel,andsauté4minutes.Addgroundturkey,breakinglarge pieces apart with a flat wooden spoon, and cook until browned, 6-8minutes.

4. Oncecrumbled,addthymeandsprinklewithflour, tossingtocoat.Slowlypour chicken broth over the turkeymixture, stirring constantly. Flourmixturewillthickentocreateasauce.Bringsaucetoasimmerthenreduceheattolow.

5.Pureepimientoinamini-chopperandaddtoskillet.Cook5to6minutesoruntilturkeyiscookedthrough.

6. Remove zucchini from the oven. Spoon turkey mixture evenly into eachroasted zucchini half, topwith bread crumbs, and drizzle 1 teaspoon olive oilover each. Place zucchini back into the oven and bake 12 minutes or untilsteaminghotandbreadcrumbsaregoldenbrown.

SERVES4

ShreddedTurkeyBake

3teaspoonsoliveoil,divided1cupdicedcarrots1cupdicedonion1cupcauliflowerflorets1(11⁄2-lb.)turkeytenderloin11⁄2tablespoonsfreshthyme,divided2cupscarrotjuice1cupVegetableStock*Seasalt,totaste1tablespoonarrowrootstarch

2tablespoonscoldwater1⁄2cupquinoa1cupbreadcrumbs*1⁄4cupshreddedmozzarellacheese

1. Heat 2 teaspoons olive oil in a largeDutch oven overmediumheat.Addcarrots and onion and sauté for 2 to 3minutes.Add cauliflower and sauté anadditional 5minutes.Add turkey, 1 tablespoon thyme, carrot juice, stock, andsalt, to taste.Bringtoaboil,cover, reduceheat,andkeepata lowsimmerforonehour.

2. Afteronehour,uncover, remove turkey toacuttingboard, and shred intobite-size pieces. Return turkey to the pot and increase the heat tomedium toreducecarrotjuice.Inasmallbowl,dissolvearrowrootstarchinwater.Addtoshreddedturkeymixture,stirtohelptheliquidthicken,andcook10minutes.

3.Addquinoaandcookanadditional12minutes.4.Preheatovento375degrees.5.Combinebreadcrumbswithremaining1teaspoonoliveoil,1⁄8teaspoonsalt,andremaining1teaspoonfreshthyme.Tosswithcheese.

6.Spoonturkeymixtureinto6(7-oz.)ramekins,topwithbreadcrumbmixture,andbakefor8to10minutesoruntilturkeymixtureisbubblingandtoppingismelted.

SERVES6

HeartySlow-CookerTurkeyStew

1poundturkeybreast2teaspoonsoliveoil2cupsdicedonion2cupsdicedparsnips2largesprigsfreshrosemary4largesprigsfreshthyme1cupwater1cupVegetableStock*4cupsredkale,torn

1.Preheatslowcookertomedium.2. Heatoliveoilinalargeskilletovermediumheat,andbrownturkeybreastonallsides.Removefrompanandsetaside.

3. In the sameskillet, addonionandparsnipsandsauté3 to4minutes.Addvegetables to the bottom of the slow cooker. Place turkey breast on top ofvegetablesandtopwithrosemaryandthyme.

4.Pourwaterandstockinthebottomoftheskillettodeglaze,scrapingupallthebits.Pourliquidandbitsoverturkeyintheslowcookerandcover.

5.Letcook1hour,thenaddthekaleandcook1additionalhour.6.Servewarm.

SERVES4

TurkeyMoleDrumsticks

1teaspoonghee2clovesgarlic,minced1⁄4cupdicedonion1teaspoongroundcumin1teaspoonseasalt2teaspoonsanchochilipowder1⁄2teaspoongroundcinnamon11⁄2cupsdicedvine-ripenedtomatoes1⁄4cupVegetableStock*2teaspoonspeanutbutter1ounce100percentdarkchocolate,shavedTurkeydrumsticks

1.Preheatovento325degrees.2.Heatgheeinamediumskilletovermediumheat.Sautégarlicandonionfor4 to 5 minutes, until tender and slightly browned. Add cumin, sea salt, chilipowder,andcinnamon.Stirtocombineandcookanadditional2minutes.Addtomatoes,stockandpeanutbutter,stirtocombine,andcook3to4minutes.

3.Removefromheat,stirinchocolateandtransfertoafoodprocessor.Pureemixtureuntilsmooth.Asanoptionalstep,pushmolesaucethroughastrainertohaveasilky-smoothsauce.

4. Reserveone-thirdof sauce.Removeskin from turkeydrumsticksandcoatwithremainingmolesauce.Placeinabakingdish,coverandbakefor1to1 1⁄2hours,untilinternaltemperatureofturkeyreaches165degrees.

5. Warm reservedmole sauce in a small saucepan overmediumheat. Serveturkeywarm,toppedwithmolesauce.

SERVES2

Lamb Steaks in Wild-MushroomSauce

1teaspoonpaprika1⁄2teaspoonseasalt1teaspoondriedthyme1poundlambsteak3teaspoonsoliveoil,divided1teaspoonghee1cupdicedonions8ouncescreminimushrooms,diced2cupsdicedmaitakemushrooms1tablespoonfreshthyme

1.Combinepaprika,seasalt,anddriedthymeinasmallbowl,andsetaside.2. Dice lamb steak into 2-inch pieces. Sprinkle spices evenly over the lamb,rubbinginwithyourhandstoevenlydistribute.

3. Heat2teaspoonsoliveoilinalargesautépanovermediumheat,andsearlamb,3minutesperside.Thelambwillbebrownedandcrispywhilethecenterremainslightpink.Removefrompanandsetaside.

4. In the sameskillet, add remainingoliveoil,ghee,andonion.Sauté3 to4minutes, add mushrooms and fresh thyme, and sauté an additional 8 to 10minutes.Returnlambtothepanandtosstocombine.

5.Servehot.SERVES4

MoroccanLambTagine

2teaspoonsmincedgarlic2teaspoonsmincedginger1⁄4teaspoongroundcinnamon1⁄4teaspoongroundcumin1⁄2teaspoonturmeric8ounceslambfillets2teaspoonsoliveoil,divided10cipollinionions,peeled1cupchoppedcarrots

1cupchoppedparsnips1⁄2cupVegetableStock*1tablespoonlemonjuice

1.Inasmallbowl,combinegarlic,ginger,cinnamon,cumin,andturmeric.Rubspices on lamb fillets. Heat tagine over medium-high heat, and brush with 1teaspoonoliveoil.Whenthetagineishot,searlambintaginejustuntilbrownedonbothsides,1to2minutesperside.Removelambandsetaside.

2.Addremainingoliveoil,onions,carrots,andparsnipstothetagine,andcook5to6minutes.

3.Reduceheattolow.Placepiecesoflambontopofvegetables,andaddstockandlemonjuice.Coverandletcookfor11⁄2hours.

4. Uncoverandservewarm.Mostoftheliquidshouldbeabsorbed,andlambandvegetableswillbetender.

SERVES4

tip:AtagineisaMoroccancookingvesselthathasaheavy,castironorclaybase and a domed, pyramid-shaped top,which creates a slow-cookingmethodthataddsmoisturetoeachdish.Asanalternative,tryacastironskilletandcovertightlywithtentedtinfoiltocreateaseal.

SweetPotatoShepherd’sPie

21⁄2teaspoonsoliveoil,divided3clovesgarlic,divided2mediumsweetpotatoes,about4cups1tablespoonchoppedfreshsage1tablespoonghee,divided6tablespoons(2percent)cow’sorgoat’smilkSeasalt,totaste1poundgroundbeef2teaspoonspaprika2tablespoonsbrownriceflour11⁄2cupsbeefbroth2cupspearlonions*1cuppeas2cupsfinelydicedcarrots1cupmozzarellacheese

1.Preheatovento375degrees.2.Drizzle1⁄2teaspoonoliveoilover2clovesofgarlicandseasonwithseasalt.Wrap garlic in parchment paper and then tinfoil, and roast in the oven for 25minutes.

3.Whilethegarlicroasts,peelanddicesweetpotatoesinto2-inchpiecesandplaceinastockpotwithenoughwatertocover.Bringtoaboilandcook12to15minutes, just until easily piercedwith a fork.Drain and transfer back into theemptypotoracleanbowl.Usingahandmixer,beatsweetpotatoeswithroastedgarlic,sage,ghee,andmilk.Seasonwithseasalt,totaste,andsetaside.

4.Reduceoventemperatureto350degrees.5.Heatremainingoliveoilinalargeskilletovermediumheat.Browngroundbeef, breaking up using a flat-ended spatula, 5 to 6minutes.Addpaprika andflour, stirring to coat.Mince remaining clove of garlic and add to skilletwithbeefbroth.Bring themixture toa simmer, reduceheat to low,andcook for5minutes.

6.Addonions,peas,andcarrotstobeefmixtureandstirtocombine.Pourintoa9″×11″bakingdish,topwithsweetpotatomixture,spreadingevenlyacrossthetopwithanoffsetspatula.Sprinklecheeseevenlyovertopandbakefor30to

35minutes,untilmixtureisbubblingandcheeseismeltedandslightlybrowned.Servewarm.

SERVES6

tip:Frozenpearlonionscanbesubstitutedinthisrecipeasatime-saver.

GrilledLambChopswithMintPesto

1poundFrench-riblambchopsSeasalt,totaste1⁄2cupoliveoilplusmoreforgrilling3clovesgarlic,chopped

pesto:1⁄2cupfreshspinach1bunchfreshmint1teaspoonmincedgarlic1⁄4cupextravirginoliveoil1⁄2teaspoonseasaltJuiceof1lemon1⁄4cuprawwalnuts

1. Season lambwithsalt,place ina sealableglasscontainer, and tosswith 1⁄2cupoliveoilandgarlic.Refrigerateatleastanhour.Removefromfridge,andletcometoroomtemperature.

2. Combineallpesto ingredients in a foodprocessor andpulseuntil smooth.Spoonintoasmallbowlandsetaside.

3. Heat agrill panovermedium, andbrushwitholiveoil.Grill lamb6 to7minutesoneachsideformediumdoneness.

4.Topwithpesto,andservewithForbiddenBlackRiceRisotto(page157).SERVES4

RedQuinoa–MushroomCasserole

1cupredquinoa2cupswater3teaspoonsghee,divided1cupdicedmaitakemushrooms

11⁄2cupsdicedzucchini1⁄2cupfinelydicedshallots1⁄2teaspoonmustardpowder1⁄2teaspoondriedginger2clovesgarlic,minced2tablespoonsfreshoregano3⁄4cupfinelydicedpineapple1cupVegetableStock*5largeeggs,divided

1. Preheatoven to350degrees.Greasea9″×11″bakingdishwithnonstickoliveoilcookingsprayandsetaside.

2. Combinequinoaandwater inasaucepanandbring toaboil.Reduceheatandsimmerfor12minutes.Removefromheatandfluffwithafork.

3.Melt2teaspoonsgheeinalargeskilletovermediumheat.Addmushrooms,zucchini, and shallots, and sauté 6 to 7 minutes, until vegetables are slightlytender.Removefromheatandsetaside.

4. Inasmallbowl,whiskmustardpowder,ginger,garlic,oregano,pineapple,stock,and3eggs.

5.Tossquinoawithmushroommixtureandplaceinpreparedbakingdish.Poureggmixtureevenlyovercasserole,usingaforktomakesuretheliquidreachesallcornersofthecasserole.Bakefor35minutes.

6. Just before removing casserole, fry remaining eggs in a skillet with 1teaspoongheeandserveontopofcasserole.Servewarm.

SERVES6

featuredingredientredquinoa

Red quinoa is almost identical in nutritional content to regularquinoa,andisaterrificsourceoffiberandprotein,asitcontainsallnineessentialaminoacids.Italsohasasimilartexture—lightandfluffywithaslightcrunch—toregularquinoa.Thedifferenceis that red quinoa has an earthier and less bitter taste. Use redquinoa in savory recipes, adding hearty vegetables, allowablecheeses,orbeans.

SproutedLentilStew

1cupsproutedlentils1tablespoonoliveoil1cupdicedonions3⁄4cupdicedcarrots3⁄4cupdicedparsnips2zucchini,diced1⁄2teaspooncumin5cupsVegetableStock*Seasalt,totaste

1. Place sprouted lentils in a bowl and coverwithwarmwater. Soak for 25minutes,thendrain.

2. Heat olive oil in a large Dutch oven set over medium heat. Add onion,carrots,parsnips,zucchini,andcumin,andsauté6to7minutes.Addlentilsandcook1additionalminute.

3.Addstock,1cupatatime,stirringaftereachaddition.Seasonwithsalt,totaste.Letcookanadditional30minutes.

4.Servewarm.SERVES4

featuredingredientsproutedlentils

Anytimeyou see theword sprouted in connectionwith a grain,legume,orseed,itsimplymeansthatthefoodenzymeshavebeenactivated, which results in increased nutrient content. Sproutedlentils can be found at most natural foods stores, and cook up

muchfasterthanlentilsthathavenotbeensprouted,sotheyareagreatadditiontoyour“fastfood”repertoire.

Slow-Cooker Butternut Squash–LentilStew

1cupchoppedonion1cupchoppedcarrots1tablespoonoliveoil1poundgreenlentils1teaspoonseasalt2cupsVegetableStock*2cupscubedbutternutsquash1⁄4teaspooncumin1teaspoongroundginger1teaspoongarlicpowder1⁄4teaspooncinnamon1tablespoonchoppedfreshsage3cupswater

1.Turnyourslowcookertohighsetting.2.Addallingredientstotheslowcooker.Stirgentlytoevenlydistributespicesandvegetables.

3.Cook21⁄2to3hours.Stewshouldbethickandtender,andmostoftheliquidwillbeabsorbed.

4.Servewarm.SERVES4

LentilBurgers

2cupscookedgreenlentils11⁄2cupschoppedspinach1⁄2cupcarrot,shredded1tablespoonplus2teaspoonsoliveoil,divided1tablespoonfreshthyme1⁄2teaspoonseasalt2clovesgarlic,minced1⁄2cupbreadcrumbs*1largeegg,beaten

1. Place 1 cup of lentils in a large bowl and smash using a fork or potatomasher.

2.Addremaining1cuplentils,spinach,carrots,1tablespoonoliveoil,thyme,seasalt,garlic,breadcrumbs,andegg,mixinggentlyjusttocombine.Forminto6pattiesandsetasideonaplate.

3.Heatremaining2teaspoonsoliveoilinlargeskilletovermediumheat.Cook

burgers, about 4minutes per side, until browned and crispy andwarm in thecenter.

4.Servewarmwithcaramelizedonions,slicedtomato,andcrunchylettuceontoastedsproutedwheatrolls.

SERVES4

SpaghettiSquashwithCreamyGoatCheese, Walnut, and Parsley Sauce

1largespaghettisquash1tablespoonoliveoil,divided1⁄2teaspoonseasalt1⁄4cupveryfinelydicedonion3ouncesgoatcheese1cuptoasteddicedwalnuts1cupfinelydicedparsley

1.Preheatovento350degrees.2. Carefullyhalvesquashfromstemtobaseand,usingametalspoon,scoopoutseeds.Brush2teaspoonsoliveoilandsprinkleseasaltoverfleshofsquash.Roastcutsidedownonabakingsheetfor35to40minutes.Squashshouldbebrownedontheskin,andfleshshouldbeeasilypiercedwithafork.

3. While squashcooks,heat remaining1 teaspoonoliveoil ina small skilletovermediumheat.Sautéonionfor4to5minutes,oruntiltender.Removefromheatandaddgoatcheese,walnuts,andparsley.

4. Removesquash fromovenand letcool5minutes.Takea forkandscrapeinsidesofsquashfromstemtobase.Spaghetti squashwillpeelawayfromtheskin in long strings, resembling spaghetti. Place strands of squash into a largebowlandtosswithgoatcheesemixture.

5.Servewarm.SERVES4

Tangy Pineapple and TempehKabobs

2tablespoonsfreshlemonjuice1tablespoonagave3tablespoonsoliveoil1tablespoonmincedfreshginger1⁄2teaspoonsweetpaprika1teaspoongarlic,minced1(8-oz.)packageorganicflaxtempeh4cupspineapplepieces1redonion,cutinto1⁄2-inchdice

1.Soak8to10bambooskewersinwaterforupto1hourbeforeusetopreventburning.

2. Whisk lemon juice,agave,oliveoil,ginger,paprika,andgarlic inabowl.Dicetempehinto1-inchcubesandplaceinaglassstoragedishwithasealablelidandpour2⁄3ofthemarinadeoverthetempeh,tossingtomakesureallsidesarecoatedwiththemarinade.Coverandplaceintherefrigeratorfor3hours.

3.Preheatgrillorgrillpan.4. Beginskeweringbyalternatingonepieceof tempeh,pineapple,andoniontwiceoneachskewerandbrushpineappleandonionwithmarinade.Grillfor5to6minutes,flippinghalfwaythroughcookingandbrushingwithanyremainingmarinade.

5.Servewarm.SERVES4

featuredingredienttempeh

Tempehisfermentedsoybeansthatarepressedintoa1⁄2-inchto1-inch cake, providing a firm texture and slightly nutty taste.Widely used in Indonesia, tempeh has become popular amongvegetariansintheUnitedStates.Liketofu,tempehhastheabilitytoabsorbanyflavoryouchoosetoseasonitwith,soitisaperfectcanvas for your culinary genius. As a bonus, it is packed with

proteinandfewcalories,makingitanidealsubstitutionforbeeforanyanimalprotein.

Ginger-TofuStir-Fry

8ouncesextra-firmtofu3teaspoonsoliveoil,divided1(2-inch)pieceginger,peeledandthinlysliced2cupssnowpeas1cupslicedbokchoy1⁄4cupbambooshoots1⁄3cupplumjam1tablespoonlemonjuice1tablespoonlemonzest1tablespoonlow-sodiumsoysauce(madefromsoy)1tablespoonagave

1. Remove tofu from packaging and pat dry with a paper towel. Slicehorizontallyandplaceonanotherpaper towel todryeachside.Afterabout10minutes,dicetofuinto1-inchcubes.

2. Ina largewokor sautépan,heat2 teaspoonsoliveoilovermediumheat.Addgingerandsauté1minute.Addtofuandstir-fryuntilbrowned,about3to4minutes.Removefromwokandsetaside.

3. Add remaining 1 teaspoon olive oil, snow peas, bok choy, and bambooshoots, and stir-fry 3 to 4 minutes. Add tofu back to the wok along withremainingingredients.Tosstocoatandcook2minutes.

4.Servehot.SERVES4

tip:Bambooshootsaremostcommonly found incans, in theethnicaisleatthegrocery store or natural foodmarket.Rinsebamboo shoots andpat dry sotheyarereadyforcooking.

SoupsandSides

Thai Curry Soup NS Carrot-Ginger Soup NS Roasted Parsnip Soup NSMeltedMozzarella–Onion SoupNS Broccoli–NorthernBean SoupNS Tofuand Shredded Escarole Soup NS Wild-Grain Soup with Sun-Dried TomatoPestoNS BroccoliandCabbageSlaw GrilledGarlic-GingerBokChoyNSSweet-and-SaltyBrussels South Indian–CurriedOkra BakedBeans SpicyCollardsNS Garlic-CreamedCollardsandSpinachNS RoastedBroccoliandTomatoes Spicy Roasted Mustard Greens with Feta NS Whipped SweetPotatoSouffléNS RoastedEscaroleNS RoastedPumpkinwithFriedSageNSRoasted Autumn RootsNS Rutabaga SmashNS Sweet PotatoHash withTurkeySausage SweetPotatoGratinwithSage-WalnutCreamNS RatatouilleNS Tomato-Broccoli Ragu NS Rice Polenta NS Brown Rice Salad NSForbidden Black Rice RisottoNS HerbedQuinoaNS Crisp-Tender VeggieQuinoaNS MintandCherryTomatoTabbouleh

Many times when preparing dinner, we think about eating a protein,vegetable,andcomplexcarbohydrate,andalthoughhavingthemall togetherinone pot like chili or lasagna is ideal, it doesn’t always work out that way.Therefore,itisessentialtohaveacollectionofquickanddelicioussideorsoupoptions to pairwith your protein choice.A number of vegetables or complexcarbohydrate–basedsoupsandsidescanbefoundinthissection.

ThaiCurrySoup

2–3teaspoonsoliveoil1cupdicedonion1teaspoongarlic,minced1tablespoonginger,minced1⁄8teaspoonturmeric1⁄4teaspooncurrypowder1cupdicedcelerySeasalt,totaste2smallturnips,diced1lemongrassstick

4cupswater

creamsauce:1⁄4cupthickyogurt1teaspoonagave

1. Heat olive oil in a stockpot over medium heat. Sauté onion, garlic, andgingerfor3to4minutes,untilslightlytenderandaromatic.Addturmeric,currypowder,celery,seasalt,andturnips,stir,andcook5minutes.

2. Bruise lemongrassbyhitting the stalk several timeswith thebackofyourknife,tobringouttheflavors.

3. Addwater to thestockpot.Add lemongrass,cover,andsimmerat least30minutes.

4. While the soup simmers, prepare the cream sauce by stirring yogurtwithagave,setaside.

5. Remove lemongrass from soup just before serving. Serve warm with adollopofyogurtcreamsauce.

SERVES6

featuredingredientlemongrass

Lemongrass isa thick,woodystalk thatneedstobebruisedandchopped before use, to help bring out its flavor. Lemongrass ismostwidelyusedinAsiancooking,andaddsafresh,citrusflavortodishes.Addtosoups,rice,orquinoaforagreat,newtwiston

anordinaryrecipe.

Carrot-GingerSoup

1teaspoonoliveoil2teaspoonsghee1cupchoppedonion

1clovegarlic2poundscarrots,peeledanddiced1(3-inch)pieceginger,peeledandgrated(about1⁄4cup)1⁄2teaspoonseasalt1tablespoonlemonzest4cupswater

1. Heatoliveoilandghee ina largestockpotovermediumheat.Addonion,garlic,andcarrots,andsauté5to6minutesuntilvegetablesbecometender.Addremaining ingredients andbring to a boil, then reduce to a simmer, cover andcookatleast30minutes,oruntilcarrotsarefork-tender.

2. Puree soupwithan immersionblenderor inbatches ina standingblenderuntilsmooth.Ifthemixtureistoothick,addwatertoreachdesiredconsistency,aboutthethicknessofcakebatter.

3.Servewarm.SERVES6

RoastedParsnipSoup

4cupsdicedparsnips4cupsdicedcauliflower2clovesgarlic,peeled2tablespoonsoliveoil,dividedSeasalt,totaste

2cupsfinelyslicedsweetonion2GrannySmithapples,finelydiced11⁄2cups(2percent)cow’sorgoat’smilk1cupwater1⁄8teaspoonnutmeg1⁄4cupchoppedfreshsage

1.Preheatovento375degrees.2. Place parsnips, cauliflower, and garlic on a sheet pan, drizzle with 1tablespoonoliveoil,andsprinklewithseasalt.Tosstocoat.

3.Roastvegetablesintheovenfor35to40minutes,oruntiltenderandgoldenbrownaroundtheedges.

4.About15minutesbeforethevegetablesarefinishedcooking,heatremaining1tablespoonoliveoilinalargestockpotovermediumheat.Sautéonionfor8to10minutes.Addapplesandsautéanadditional3to4minutes.

5. Add roastedvegetablesand remaining ingredients toonionmixture.Bringthesouptoagentleboilandsimmerfor20minutes.Blendwithanimmersionblenderorpureeinbatchesinastandingblender.Seasonwithadditionalseasalt,totaste,andservewarm.

SERVES6

MeltedMozzarella–OnionSoup

5largewhiteonions1tablespoonoliveoil1⁄2tablespoongheeSeasalt,totaste1⁄2cupredorwhitewine4sprigsthyme2sprigssage2bayleaves3cupsVegetableStock*4slicessproutedbread1cupgratedGruyèrecheese

1.Peelandsliceonionsinhalfandthensliceintothin,half-moonshapes.2.Heatoliveoilandgheeinalarge-bottomedstockpotovermediumheat.Addonionsandcaramelizefor12minutes.Seasonwithseasalt,reducetemperaturetomedium-low,andcookanadditional20minutes.Onionswillbecomearichcaramelcolorasthenaturalsugarsintheonionsreleaseandhelpsweetenthem.

3. Addwine to the onions to deglaze the pan (help the delicious bits on thebottomof thepancomeupandminglewith theonions)andcook30seconds.Addthyme,sage,bayleaves,salt,andstock.Simmerfor30minutes.

4. Evenly divide soup among 4 (7-oz.) high-sided, oven-safe bowls orramekins. Place 1 slice of bread on top of each ramekin, then sprinkle withcheese,tocreateacheesybreadlidforthesoup.

5.Broilinovenfor2minutesoruntilthecheesebeginstobubbleandbrownslightly. Keep a close eye on the broiler as the bread and cheese can burnquickly.Servewarm.

SERVES4

Broccoli–NorthernBeanSoup

1tablespoonoliveoil,divided1cupdicedwhiteonion2headsbroccoli1clovegarlic,minced1(15-oz.)cannorthernbeans,rinsedanddrained2cupsVegetableStock*4sprigsfreshthymeSeasalt,totaste

1⁄4cuppinenuts

1.Heat2teaspoonsoliveoilinalargestockpotovermediumheat.Addonionandsauté5to6minutes.

2. Trimwoodystemsoffbroccoli, anddiscard.Roughchop thebroccoliandremainingstems.Addtotheonionsalongwithgarlic,beans,stock,andthyme.Bringtoaboilandreducetosimmerfor15minutes.Vegetablesshouldbefork-tenderbutnotfallingapart.

3. Pureewith an immersion blender, or in batches in a stand blender. Soupshould be thick and creamy but easily run off your spoon. Add water oradditionalstockifyoupreferathinnerconsistency.Seasonwithseasalt,totaste.

4.Heatremaining1teaspoonoliveoilinasmallskilletsetoverlowheat.Toastpinenutsfor2to3minutes,oruntilgoldenbrown.

5.Servesouphot,toppedwithtoastedpinenuts.SERVES6

TofuandShreddedEscaroleSoup

2teaspoonsoliveoil,divided1(1-inch)piecefreshginger,peeledandminced1clovegarlic,minced12ouncesextra-firmtofu,cubedSeasalt,totaste

2cupsVegetableStock*3cupswater1cuppearlonions1bayleaf1cupcarrots,matchsticks2cupsharicotvert2cupsshreddedescarole

1. Heat 1 teaspoon olive oil in a Dutch oven set over medium heat. Sautéminced ginger and garlic, stirring continuously to prevent burning. Addremaining1 teaspoonoliveoil then toss in tofu,seasonwithseasaltandcookuntilbrowned,about1to2minutesperside.Removefrompotandsetaside.

2. Add stock,water, onions, carrots and bay leaf. Simmer overmedium-lowheatfor20minutes.3.Addbeansandtofumixturetothesoup,andsimmer10minutes.Spoonintobowlsandtopeachwith1⁄2cupescarole.

SERVES4

Wild-Grain Soup with Sun-DriedTomatoPesto

1⁄2cupwildbrownrice4cupswater,divided2teaspoonsghee1clovegarlic,minced1bunchmaitakemushrooms,diced1⁄2cupdicedcelery4cupsVegetableStock*1⁄4cupquinoa3⁄4cupsnowpeas

pesto:1⁄2cupsun-driedtomatoes(notinoil)1⁄2cupfreshbasil1clovegarlic2tablespoonsoliveoil2tablespoonslemonjuice1⁄4cuprawwalnuts3tablespoonswater

1. Combinewild rice and 1 cupwater in a stockpot, and cook according topackageinstructions.Whenriceisfluffyandhasabsorbedall thewater,spoon

intoaseparatebowlandsetaside.

2. In the samepot,meltgheeovermediumheat andaddgarlic,mushrooms,andcelery.Sauté3to4minutes.Addstockandremaining3cupswater.Bringtoaboil,andreduceheattoasimmer,andcook5minutes.

3.Combineallpestoingredientsinafoodprocessorandprocessuntilsmoothandonlysmallchunksremain.Seasonwithseasalt,totaste.

4. Addquinoa tosoupandsimmeranadditional10minutes.Addsnowpeasand cook 3minutes.Divide soup evenly between bowls, and top eachwith adollopofpesto.

SERVES6

BroccoliandCabbageSlaw

3tablespoonslemonjuice3tablespoonsoliveoil2teaspoonsgroundmustard1teaspoonhoneyoragaveSeasalt,totaste2cupsredcabbage(about1⁄2smallhead)2cupsbroccolistems(about2bunches)1⁄2cupgoldenraisins1⁄4cupchoppedparsley

1. Whisklemonjuice,oliveoil,mustard,honey,andseasalt ina largebowl,andsetaside.

2. Remove toughbottoms fromcabbage aswell as the outer layers.Using afoodprocessororahandgrater,gratepeeledcabbage,andaddtothebowlwithdressing.Cutbottomsandtopsoffbroccolistems,peel,andgrate.Addbroccolitobowl.

3.Addraisinsandparsley,andtosstocombinevegetableswithdressing.Servechilled.

SERVES4

tip: Reserve broccoli tops for a fast and delicious side dish: mix with 2teaspoonsoliveoilandadashofseasalt,androastina375-degreeovenfor20minutes.

GrilledGarlic-GingerBokChoy

1mediumbunchbokchoy2teaspoonsoliveoil1tablespoonfreshginger,grated1clovegarlic,minced1teaspoonagaveSeasalt,totaste

1.Heatgrillpanovermediumheat.2.Pulltheleavesoffthebaseofthebokchoyandsliceofftheverybottomofthestemstoremoveanytoughpieces.Washtheleavesindividuallyandletthemdrycompletelyonakitchentowel.

3.Inasmallbowl,whiskoliveoil,ginger,garlic,andagave.Brushindividualbokchoyleaveswithgingermixture.Grillleavesforabout30to45secondsperside,sothatleaveswiltandhavegolden-browngrillmarks.Seasonwithseasalttotaste.

4.Servewarm.SERVES4

tip:Whenpurchasingbokchoy,lookforstalksthatarebrightwhiteincolorwithdarkgreenleaves.Avoidspottedstemsandwilted-lookingleaves.

Sweet-and-SaltyBrussels

1teaspoonghee2teaspoonsoliveoil2tablespoonsfinelydicedshallots4stripsnitrate-/preservative-freeturkeybacon,diced4cupsquarteredBrusselssprouts1⁄4cupgoldenraisins1⁄2cupVegetableStock*1tablespoonchoppedparsley,forgarnish

1. Heatgheeandoliveoil ina largeskilletovermediumheat.Sautéshallotsand turkey bacon until bacon is crispy, about 4 to 5 minutes. Add Brusselssproutsandcookfor15minutes, stirringoccasionally topreventburning.Addraisinsandstock,stir todeglazepan,andcook3minutes,until raisinsbecometender.2.Sproutsaredonewhentheycanbepiercedwithaforkbutstillgivemoderateresistance.Becarefultoavoidovercooking,astheycanbecomemushyandlosealotofflavor.3.Garnishwithparsleyandservewarm.

SERVES4

SouthIndian–CurriedOkra

1tablespoonoliveoil1⁄2teaspoonmustardseed1⁄2teaspooncumin

1⁄2teaspoonuraddal3⁄4cupfinelydicedonion3cupsdicedokra4cupschoppedspinach1⁄2teaspoonturmeric1⁄2teaspoonseasalt

1.HeatoliveoilinaDutchovenovermediumheat.Addmustardseed,cumin,and urad dahl, and cook 30 seconds, stirring continuously to prevent burning.Addonionandcook5minutes.

2.Addokraandcookanadditional15minutes.3.Addspinach,turmeric,andsalt,andcook5to8minutes,untilokraistenderandspinachiswilted.

4.Servewarm.SERVES6

BakedBeans

2teaspoonsoliveoil1cupdicedyellowonion1clovegarlic,minced1teaspoondrymustard1teaspoonmolasses1teaspoonsalt1teaspoonpaprika1⁄2teaspoonchilipowder2canspintobeans,drainedandrinsed3tablespoonstomatopaste1⁄3cupVegetableStock*

1.Preheatovento375degrees.2. Heat olive oil in aDutch oven overmediumheat. Sauté onion and garlicuntil translucent and tender, 5 to 7 minutes. Add mustard, molasses, salt,paprika,andchilipowder,andcook1minute.

3.Addbeans,tomatopaste,andstock,andstirtocombine.4. Cover and bake for 25 minutes, until mixture is thick and warmedthroughout.Servewarm.

SERVES6

SpicyCollards

2teaspoonsoliveoil1teaspoonghee1⁄2cupdicedshallots4slicesnitrate-/preservative-freeturkeybacon,finelydiced1⁄2teaspoonchipotlechilipowder1bunchcollardgreens1(15-oz.)canpintobeans,drainedandrinsed

Seasalt,totaste

1.Heatoliveoilandgheeinalargeskilletovermediumheat.Addshallotsandbacon,andsautéuntilbaconiscrispy,about4to5minutes.

2.Seasonwithchilipowder,addcollardgreens,andcookfor10to12minutes,untilcollardsaretenderandpartiallywilted.

3. Add pinto beans and cook an additional 3 to 4 minutes, until warmedthrough.

4.Seasonwithseasalt,totaste,andservewarm.SERVES4

Garlic-Creamed Collards andSpinach

2teaspoonsoliveoil2clovesgarlic,minced1cupfinelydicedwhiteonion2cupscollardgreens,juliennedSeasalt,totaste3tablespoonsoatflour1⁄2cup(2percent)cow’sorgoat’smilk3⁄4cupVegetableStock*1tablespoonghee

10cupsroughlychoppedbabyspinach

1.HeatoliveoilinaDutchovenovermediumheat,andsautégarlicandonionfor 2 to 3 minutes. Add collard greens and cook until wilted, about 5 to 6minutes,seasonwithseasalt,totaste.Removefrompanandsetaside.

2.Tothesamepan,addoatflour,stir,andcookfor1minuteovermediumheatto render out the taste of the flour. Slowly add milk and stock, stirringcontinuously to avoid lumps. Continue stirring until mixture becomes theconsistencyofyogurt,about5minutes.

3.Addspinachone-quarteratatime,allowingeachbatchtowiltbeforeaddingthenext.

4.Onceallthespinachhasbeenadded,servewarm.SERVES4

RoastedBroccoliandTomatoes

1headbroccoli2pintscherrytomatoes2teaspoonsoliveoilSeasalt,totaste1clovegarlic1tablespoonfinelychoppedbasil

1.Preheatovento375degrees.

2.Dicebroccoliintobite-sizepiecesandtosswithtomatoes,oliveoil,andseasalt.Placeonasheetpanorinabakingdishandroastfor25minutes.

3. Remove from oven, and add garlic. Toss to evenly coat, and roast anadditional 5 to 10 minutes, until tomatoes are collapsed and blistered andbroccolihasslightlycrispy,brownedges.

4.Removefromovenandgarnishwithbasil.SERVES4

tip: Eating tomatoes and broccoli together in the same dish increases thebody’sabilitytoabsorbthenutrientsthateachvegetablesupplies.

SpicyRoastedMustardGreenswithFeta

1largebunchmustardgreens2teaspoonsoliveoil1⁄2teaspoonseasalt1teaspoonchilipowder1⁄2cupfetacheese,crumbled

1.Preheatovento375degrees.2.Washmustardgreensandpatdrywithakitchentowel.

3.Removegreensfromwoodystemsanddiscardstems.Roughlychopleavesor tear into bite-size pieces. Toss with olive oil, sea salt, and chili powder.Spreadonabakingsheetandplaceonthetoprackoftheoven.

4.Bake12minutes,untilgreensarewiltedwithsomecrispypiecesoredges.5.Transfertoaservingbowlandaddcrumbledfeta.6.Servewarm.

SERVES4

WhippedSweetPotatoSoufflé

11⁄2cups(2percent)cow’sorgoat’smilk2sprigsplus1tablespoonfreshsage3largeeggyolks1⁄4cupbrownriceorspeltflour

1tablespoonmaplesyrup(NSsubstituteagave)1cupsweetpotato,baked1tablespoongheeplusmoreforgreasing1⁄4teaspooncinnamon1teaspoonseasalt6eggwhites

1.Preheatovento350degrees.Greasebottomsandsidesof8(4-oz.)ramekins,andsetaside.

2.Inasmallsaucepan,gentlywarmmilkwith2sprigssageoverlowheatfor10to12minutes.

3. Whiskeggyolks,brownrice flour,andmaple syrup.Whenmilk is ready,tempereggyolksbyveryslowlypouringabout 1⁄2 cupwarmmilk into theeggmixture,stirringcontinuously.Pourtemperedeggsbackintothesaucepanwiththeremainingmilk,andstirovermediumheatuntilthickened,2to3minutes.

4.Finelychopremaining1tablespoonsage.5. In amedium bowl, beat baked sweet potatowith ghee, fresh sage (finelychopped), cinnamon, and salt.Whisk sweet potato mixture into milk mixtureuntilsmooth,andcoolcompletely.

6.Inadryglass,stainlesssteel,orcopperbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintocooledsweetpotatomixture,one-thirdatatime.Once the egg whites are completely incorporated, spoon batter into preparedramekins,fillingeachramekinthree-quartersfull.

7. Place ramekins in a large, 2-inch-deepbakingdish, andplace in theovenwiththeovenrackextendedoutoftheoven.Pourhotwaterintothebottomofthebakingdishtoreach1inch.Bakesoufflésfor55to60minutesoruntilfirm.


RoastedEscarole

2headsescarole,washedanddried2teaspoonsoliveoil1⁄4teaspoonlarge-grainseasalt

1.Preheatovento375degrees.2.Trimwoodystemsoffthebottomofescaroleandroughlychopleaves.Tosswitholiveoilandseasonwithseasalt.

3. Spreadescaroleontwobakingsheetsandbakefor10 to12minutes.Tosswithtongsafter5minutes,tohelptheescarolebecomecrispy.Escaroleshouldbedarkgreen,wilted,andhavecrispy,slightlybrownededges.


RoastedPumpkinwithFriedSage

1(4-lb.)sugarpumpkin1tablespoonplus2teaspoonsoliveoilSeasalt,totaste1⁄8teaspoonnutmeg2tablespoonsfreshsage

1.Preheatovento400degrees.2.Verycarefullycuttopoffthepumpkin,andslicepumpkininhalfvertically.Usealargemetalspoontoremoveallseedsandmembranefromthepumpkin’scavity.Turnpumpkinhalvescutsidedownonacuttingboardforstability,andsliceinto1⁄2-inchsections.Linepumpkininasinglelayeronabakingsheet,anddrizzlewith2teaspoonsoliveoil,adashofseasalt,andnutmeg.

3.Roastfor45to50minutesoruntilfork-tender.4.Inthelastfewminutesofcooking,heatremaining1tablespoonoliveoilinasmall skilletovermediumheat. Inspect sage leaves,anddry thoroughly ifanywaterclingstothem.(Wetnesswillsplatterthehotoil.)Addsageandfryuntilcrispy,30seconds.Removewithaslottedspoontoapapertowel,crumble,andsetaside.

5.Removethepumpkin,garnishwithsage,andserveimmediately.SERVES4

tip: When choosing a pumpkin to roast, opt for a smaller sugar pumpkin,whichlendsasweeterflavor.Makesuretherearenobruisesorweakspotsinthefleshandthatitfeelsfirm.Additionally,theolderthepumpkinis,thefirmerandmoredifficulttocuttheskinbecomes,sothefresherthebetter.

RoastedAutumnRoots

1celeryroot1turnip2carrots2cupscauliflowerflorets4shallots,diced1tablespoonoliveoil1teaspoonseasalt2tablespoonschoppedfreshsage

1.Preheatovento400degrees.2.Peelceleryroot,turnip,andcarrots,anddiceinto2-inchpieces.3.Tossvegetables,cauliflower,shallots,oliveoil,seasalt,andsageinalargebowluntilevenlycoated.

4.Pourontoabakingsheetandbakefor55to60minutes.Vegetableswillbebrownedandcrispyontheedgesandsoftinside.

5.Servewarm.SERVES4

featuredingredientceleryroot

Otherwiseknownasceleriac,celeryrootisjustwhatitseems:therootofatypeofcelery.Ithasadeliciouslyfreshflavorthatisacrossbetweenceleryandparsley,butworksterrificallyasabasefor soups with onions and carrots, eaten raw, or roasted. ANeutralforallbloodtypes,celeryrootaddsadiversityofflavortoyourpalate.

RutabagaSmash

2rutabagaroots1⁄2teaspoonoliveoil1headbroccoli1⁄4cuproughlychoppedparsley1⁄4cup(2percent)cow’sorgoat’smilk2clovesgarlic,peeled2teaspoonsgheeSeasalt,totaste

1. Peel rutabagas and dice into 1-inch pieces. Place rutabaga in a pot withenoughcold,saltedwater tocoverandbringtoaboil.Cover,reduceheat,andsimmerfor35minutes,oruntilrutabagaisfork-tender.

2.Trimstemsoffbroccoli,anddiceintobite-sizepieces.3.Bringanotherpotofwatertoboilandsteambroccolifor5to6minutes,untilbrightgreenandslightlytender.Drain,andsetaside.

4.Drainrutabagaandreturnittothepot,placingitbackontheburner.Useapotatomasherorforktomashrutabaga,andaddparsley,milk,garlic,ghee,andsalt.Cook3to4minutes,untilgheemeltsandflavorsincorporate.Foldbroccoliintorutabagamash.

5.Servewarm.SERVES4

Sweet Potato Hash with TurkeySausage

6cupsslicedsweetpotatoes2teaspoonsghee1cupdicedonion1cupdicedgreenbellpepper2linksturkeysausage2teaspoonsoliveoil1⁄2teaspoongroundcinnamon1tablespoonmaplesyrup(NSsubstituteagave)Seasalt,totaste

1. Slice sweet potatoes into about 2-inchby 1⁄4-inchmatchsticks. Place sweetpotatoesinalargepotwithenoughcoldwatertocover,andbringtoaboil.Assoonas thewaterboils,drainandspreadsweetpotatoesoutonabakingsheetlinedwithakitchentowelandletdry.

2. Melt ghee in a large skillet over medium heat, and sauté onion and bellpepperfor3to4minutes,untiltender.

3.Removesausagesfromcasing.Addtoonionmixture,breakingapartwithaflatspatula,andbrown,5-6minutes.Removemixturefromskilletandsetaside.

4. In same skillet, heat olive oil overmediumheat.Add sweet potatoes andcook,undisturbed,for2minutestobrownpotatoes.Flipandcook,undisturbed,foranother2to3minutestobrowntheoppositeside.Returnsausagemixturetoskillet,addcinnamonandmaplesyrup,andstirgently,justtocombine.Seasonwithseasalttotaste.

5.Servehot.SERVES6

Sweet Potato Gratin with Sage-WalnutCream

2largesweetpotatoes3⁄4cup(2percent)cow’sorgoat’smilk1⁄8teaspoongroundcloves2tablespoonsfreshsage1⁄2cupchoppedwalnuts

Seasalt,totaste1cupgratedmozzarellaorGruyèrecheese

1. Preheat oven to 375 degrees. Spray 2 (12-oz.) ramekins with nonstickcookingsprayandsetaside.

2. Scrub sweet potatoes and trim off woody ends. Slice into 1⁄4-inch-thickrounds,andplaceinabowlofcoldwater.

3.Inasmallsaucepan,combinemilk,cloves,andsageovermediumheat,andbringtoasimmer.

4.Placewalnutsinafoodprocessorandpulseuntilfinelychopped.Graduallydrizzleinhalfof thehotmilkmixtureandpureeuntilsmooth.Addseasalt, totaste.

5. Drain sweet potatoes, andplaceon a kitchen towel to dry.Spoon a smallamount of walnut cream in the bottom of each prepared ramekins. Alternatelayers of sweet potatowithwalnut cream and shredded cheese. Repeat layersuntil each ramekin is filled to the top, finishingwith cream and cheese. Pourremainingmilkmixtureevenlyovereachramekinandbakefor30to35minutes,untilpotatoesaretenderandthecheeseismeltedandslightlybrowned.

6.Servewarm.SERVES4

Ratatouille

1mediumeggplantSeasalt,totaste1bulbfennel2cupsminiheirloomtomatoes1largewhiteonion1tablespoonoliveoil,divided1maitakemushroom1⁄2cupchoppedparsley2clovesgarlic1⁄2cuphardgoatcheese,grated

1.Preheatovento375degrees.2.Sliceeggplantinto 1⁄4-inchrounds,setonatowel,andsprinklewithseasaltto draw out excess moisture. Slice fennel, tomatoes, and onion into 1⁄4-inchrounds,andsetaside.

3. Heat 2 teaspoons olive oil in a large skillet overmedium heat. Carefullybrown fennel and onion, ensuring vegetables remain in a single layer, 2 to 3minutesperside.Removefromskilletandsetaside.

4. Remove firmbase frommaitakemushroomanddiscard.Clean the rest ofmushroom with a damp paper towel. Roughly chop into bite-size pieces andsautéinthesameskilletsetovermediumheatfor3minutes,removefromheat,andsetaside.

5. Patexcessmoistureoffeggplant slicesandbrown in thesameskilletovermediumheat,cooking2to3minutesperside,addingadditionaloilifnecessary.Removefrompanandsetaside.

6. Sauté tomatoes, parsley, and garlic in remaining olive oil in pan overmedium-high heat for 3 to 4 minutes, allowing some of the liquid from thetomatoestoevaporate.

7. Layereggplant across thebottomofan8″×8″bakingdish, and topwithtomato mixture and 1⁄4 cup cheese. Top with onion, fennel, maitake, andremaining1⁄4cupcheese.

8.Bake,uncovered,for20minutes.Vegetableswillbesoftandcheesewillbemelted.Servewarmor letcometoroomtemperature,store inrefrigerator,and

servecold.SERVES4

Tomato-BroccoliRagu

2teaspoonsoliveoil1cupfinelydicedonion1cupfinelydicedcarrots1cupfinelydicedcelery1⁄2cupfinelydicedparsnips1clovegarlic,mincedIcupbroccoliflorets3vine-ripenedtomatoes,diced1⁄2cupVegetableStock*Seasalt,totaste1cupRicePolenta*1⁄4cupchoppedbasilforgarnish

1. Heat oliveoil in a large sautépanovermediumheat.Addonion, carrots,celery,andparsnips,andsauté5to6minutes,untilvegetablesbegintosoften.

2.Addgarlic,broccoli,tomatoes,andstock,andseasonwithseasalt,totaste.Bring to aboil, reduceheat, and simmer for30minutes, stirringoccasionally,untilvegetablesarefork-tender.

3.Servewarm,ontopofcreamyRicePolenta,andgarnishwithbasil.

SERVES4

RicePolenta

1⁄2cupbrownricefarina1teaspoondriedparsley1⁄4cupmozzarellacheese2teaspoonsoliveoil1⁄2teaspoononionpowder

1.Cookfarinaaccordingtopackageinstructions.Twominutesbeforefarinaisfinishedcooking,addremainingingredients,stirringconstantly.


tip: If farina is ready before the rest of your meal and becomes too thick,simply add warm water, 1 tablespoon at a time, until desired consistency isachieved.

BrownRiceSalad

3⁄4cupbrownrice11⁄2cupswater2teaspoonsoliveoil1⁄2cupdicedcelery1tablespoonfreshsage1cupdicedmaitakemushrooms1cupdicedsilverdollarmushrooms1⁄4cupfinelydicedshallots

2cupsarugula2tablespoonstoastedalmonds

1.Cookbrownriceinwateraccordingtopackageinstructions.Setasideandletcoolslightly.

2.Heatoliveoilinamediumskilletovermediumheatandsautécelery,sage,mushrooms,andshallotsfor3to4minutes,untilvegetablesbegintosoften.

3. In a large servingbowl, tossbrown rice,mushroommixture, arugula, andtoastedalmonds.Thebrownricewillbewarmandwillwiltthearugulaslightly.

4.Servewarmoratroomtemperature.SERVES4

ForbiddenBlackRiceRisotto

2teaspoonsoliveoil1⁄2cupfinelydicedwhiteonion1cupforbiddenblackrice2cupsVegetableStock*3⁄4cup(2percent)cow’sorgoat’smilk1⁄2teaspoonseasalt

1. HeatoliveoilinaDutchovenovermediumheat,andsautéonionandricefor3to4minutes,stirringconstantly.

2.Inasmallpot,heatstockandmilk.Slowlyaddoneladleofliquidatatimeto the riceandonions,until liquid isalmostabsorbed.Add thenext ladle,andrepeatuntilalltheliquidhasbeenused,about1hour.Seasonwithseasalt,totaste.

3.Servewarm.SERVES4

HerbedQuinoa

1cupquinoa1cupVegetableStock*

1cupwater1tablespoonfreshrosemary,chopped1tablespoonfreshthyme,chopped1tablespoonfreshparsley,chopped1⁄2teaspoonlemonzest2tablespoonsflaxseed1⁄4cupcrumbledfetacheese

1.Combinequinoa,stock,andwaterinapot,bringtoaboil,reduceheat,andsimmer for 10 to 12 minutes, until water is absorbed and quinoa is soft andtender.

2. Fluff cooked quinoawith a fork and toss with rosemary, thyme, parsley,lemonzest,flaxseed,andfetacheese.Servewarm.

SERVES4

Crisp-TenderVeggieQuinoa

1smallheadbroccoli1bunchrappini1(4-inch)piecelemongrass1cupquinoa2cupswaterSeasalt,totaste2teaspoonsoliveoil1cupcherrytomatoes,halved2teaspoonslemonzest

1.Chopbroccoliandrappiniintobite-sizepieces.Bringalargepotofwatertoa boil and cook broccoli and rappini, 3 minutes. Remove vegetables with aslottedspoonandplaceinanicebathtostopthecookingprocess.Drainandsetasideonakitchentowel.

2. Bruise lemongrass by hammering with the back of your knife, just untilaromatic.Bringquinoaandwatertoaboilwithapinchofsalt,andreduceheattosimmer.Addlemongrasstothequinoa,andcook12minutes.

3. Heat olive oil in a large skillet overmediumheat, and sauté broccoli andrappini, 3 to 4 minutes, until vegetables are crisp-tender and bright green.Remove lemongrass fromcookedquinoa, and tossbroccoli, rappini, tomatoes,andlemonzestwithquinoa.Addseasalt,totaste.

4.Servewarmorcold.SERVES6

MintandCherryTomatoTabbouleh

1cupquinoa2cupswaterSeasalt,totaste3tablespoonsoliveoil,divided4cupstornkale1tablespoonlemonjuice1tablespoonlemonzest2clovesgarlic,minced3⁄4cupmint2cupsparsley

11⁄2cupshalvedcherrytomatoes

1.Preheatovento400degrees.2.Inasaucepan,combinequinoa,water,andaddadashofseasalt.Bringtoaboil, cover, reduce heat, and simmer for 10 minutes. Remove from heat andleavecoveredanadditional4 to5minutes,until all thewater is absorbedandquinoaistenderandfluffy.Fluffwithaforkandsetasidetocool.

3.Whilethequinoacooks,drizzle2teaspoonsoliveoiloverkaleonabakingsheetandsprinklewithseasalt.Bakefor10to12minutes,untilkalepiecesarecrispy.

4. Whisk remaining olive oil, lemon juice, lemon zest, and garlic in a largebowl. Add mint, parsley, tomatoes, quinoa, and kale, and toss to evenlydistributedressing.

5.Serveroomtemperatureorchilled.SERVES6

Snacks

ToastyPizzaBitesNS HeirloomTomato andEggplant Salsa Crudités andCreamyGoatCheeseDipNS Navy BeanHummusNS FlaxCrackersNSCurriedEggSaladNS FarmerCheeseandBeet-EndiveCupsNS MarinatedMozzarellaNS SpicyRosemary-NutClusters RoastedCauliflowerBruschettaNS AsparagusWrappedwithCrispyWalnutBacon CrispySpringVegetableCakesNS HomemadeApplesauce FruitSaladwithMint-LimeDressingNSPear and Apple Chips NS Baked Grapefruit Grilled Pineapple withCinnamonSyrup PeanutButterRiceCakeswithMiniChips Carob–WalnutButter–StuffedFigsNS

Snacksarethemostdifficultplaceformostpeople togetcreativeandcomeupwith new ideas that are not overly complicated.We hope you find in thischapterafewnewoptionsthatwillmakesnackingeasier,tastier,andhealthier.There are also a few snacks that translate well as appetizers if you likeentertainingorhavealittleextratimetopreparesomethingspecial.

ToastyPizzaBites

2teaspoonsoliveoil1⁄2cupfinelychoppedwhiteonion4vine-ripenedtomatoes,seededandchopped1clovegarlic,minced1teaspoonagaveSeasalt,totaste1tablespoonchoppedfreshbasil2slicesspeltoroatbread

2thinslicesfreshmozzarellacheese1⁄2teaspoondriedoregano

1.Heatoliveoilinaskilletsetovermediumandsautéonion,5to6minutes.Add tomatoes,garlic,andagave,andseasonwithseasalt.Simmer for8 to10minutes,untiltomatoesandonionbecomesoftandmeltintoaslightlythickenedsauce.Stirinbasilandremovefromheat.

2. Lightly toastbreadand spread tomato sauceon toast, topwithmozzarellacheese, and garnish with oregano. Place pizza under the broiler for 1 to 2minutesoruntilcheeseismeltedandbubbling.Keepaneyeonthepizzasothecheesedoesnotburn.

3.Servewarm.SERVES2

Heirloom Tomato and EggplantSalsa

4largeheirloomtomatoes2teaspoonsoliveoil1cupchoppedeggplant1clovegarlic,minced1cupdicedwhiteonion1⁄4cupcilantro1⁄2teaspoonseasalt

1.Bringalargepotofwatertoagentleboil.Usingaparingknife,makeaXonthe top of each tomato, place tomatoes into pot, and submerge for up to 1minute.Removewithaslottedspoonandletcool.Theskinofthetomatoshouldpeelawayeasily.Choptomatoesandsetaside.

2. Heatoliveoil ina largeskilletovermediumheat.Addeggplantandsautéeggplant for 5 to 6 minutes. Add garlic and onion and sauté an additional 5minutes.Add tomatoes and cilantro, stir to combine, and cook for 5minutes.Seasonwithseasalt,totaste.

3.Servewarmorletcoolcompletely,refrigerate,andservechilled.SERVES4

tip:Parsleycanbesubstitutedforcilantroinequalamountsinthisrecipe.

Crudités and Creamy Goat CheeseDip

dip:4ouncessoftgoatcheese2tablespoonschoppeddill2teaspoonsagave1⁄2teaspoonseasalt1tablespoonlemonjuice1tablespoon(2percent)cow’sorgoat’smilk

crudités:BabycarrotsCelerysticksKohlrabisticks

1. Whisk all dip ingredients in a bowl until smooth and fully incorporated.Spoonintoaservingdish,andplatewithvegetables.

SERVES4

NavyBeanHummus

11⁄2cupscooked(orcanned)navybeans,drainedandrinsed1⁄2cupchoppedfreshbasil2tablespoonschoppedfreshparsley1clovegarlic,minced2teaspoonsoliveoil1tablespoonwalnuts

1teaspoonlemonzest

1. Place all ingredients in a food processor ormini-chopper and puree untilsmoothandcreamy.

2. Serveimmediatelyorchill intherefrigeratoruntilreadytoeat.ServewithFlaxCrackersNS(page167)orcrudités.

SERVES4

FlaxCrackers

1cupgroundflaxseed2⁄3cuphotwater1⁄4teaspoonseasalt1⁄4cupfinelygroundwalnuts

1.Combineflaxseedwithwater,stir,andsetasidefor15minutes.Mixturewillbecomethickandgoopy.

2.Preheatovento200degrees.Linea15″×10″bakingsheetwithparchmentpaperandsetaside.

3. Add sea salt andwalnuts to soaked flaxseed, stirring to combine.Mixturewillbe slightly thicker in consistency thancakebatter.Pour flaxmixtureontothecenterofthesheet.Sprayanoffsetspatulawithcookingsprayorcoatwitholive oil to help you spread the flax mixture without sticking. Spread flaxmixtureinathinlayerasevenlyaspossibleacrossentirebakingsheet.

4.Bakefor2hours.Crackerswillsolidifyandbeslightlyrubberyintexture.5.Increasetheoventemperatureto400degreesandbake10minutestomakethe crackers crispy. Carefully flip the crackers and bake an additional 5 to 6minutes.When done, crackerswill be hardened and crispy on both sides. Letcoolandbreakapartintopiecesthesizeoftortillachips.Serveroomtemperatureandstoreinacool,dryplaceorinthefreezer.

SERVES4

tip:Wholeflaxseedwilllastlongerthanground,sobuywholeandgrindinacoffeegrinderorfoodprocessorwhenneededtomaximizeshelflife.

CurriedEggSalad

4largeeggs1⁄2teaspoondriedmustard1tablespoonchoppedparsley1⁄4teaspoonseasalt1⁄2teaspooncurrypowder1⁄8teaspoonturmeric2teaspoonsoliveoil2teaspoonslemonjuice

1.Placeeggsinasaucepanandcoverwithcoldwater.Bringtoaboilandturnoff theheat.Set a timer for14minutesandwhendone, rinseeggsundercoldwater.Peeleggs,chop,andplacetheminalargebowl.

2.Addremainingingredientstoeggsandtosstocombine.3.Serveeggsaladoncelerysticksorbetweenslicesofbrownricetoast.

SERVES4

Farmer Cheese and Beet-EndiveCups

2mediumorangebeets2mediumredbeets2teaspoonsoliveoil1⁄4cupfarmercheese1⁄4cupchoppedwalnuts1teaspoonlemonjuiceSeasalt,totaste2headsendive

1.Preheatovento400degrees.Lineabakingsheetwithtinfoilandsetaside.2. Trimtopsandbottomsoffbeetsandscrubclean.Placeonpreparedbakingsheet,coatwitholiveoilandbake for60 to65minutesoruntileasilypiercedwithaknife.

3.Letbeetscoolfor10minutes.Carefullyremoveskinwithaparingknife,anddice into 1⁄2-inch cubes. Place in a bowl and add farmer cheese, walnuts, andlemonjuice.Seasontotastewithseasalt,andtosstocombine.

4.Spoonabout2teaspoonsfillingontoeachendiveleaf.5.Serveimmediatelyorchill,covered,intherefrigeratoruntilreadytoserve.

SERVES4

tip: Store-bought, precooked beets, either canned or in vacuum-sealedpackages in theproducedepartmentcanbesubstituted in this recipe,butbeetsfromacanmaybeexposedtoBPA’sandtendtoloseagreatdealofflavorandsweetness.

MarinatedMozzarella

1⁄2cupextravirginoliveoil1teaspoonlarge-grainseasalt2clovesgarlic,minced2tablespoonschoppedbasil2kalamataolives,pittedandfinelydiced1poundfreshmozzarellaballs

1.Placeoliveoil,seasalt,garlic,basil,andolivesinamedium-sizebowlandstirwell.Addmozzarellaballs,tosstocoat,andrefrigeratefor2hoursormore.

2.Removefromrefrigerator15minutesbeforeserving,toallowoiltocometoroomtemperature.

3.Marinatedmozzarellawillkeepinrefrigeratorforupto1week.SERVES4

tip:Ifyoucannotfindindividuallyportionedminiaturemozzarellaballs,buy1largeballoffreshcheeseandcutinto1–2-inchpiecesasasubstitute.

SpicyRosemary-NutClusters

2tablespoonsfreshrosemary1teaspoonchilipowder1⁄2teaspoonsalt1tablespoonmaplesyrup(NSsubstituteagave)2teaspoonsghee1cupquarteredblackorEnglishwalnuts1⁄2cuproughlychoppedpecans1⁄2cupcrushedalmonds

1.Preheatovento325degrees.2. Toss all ingredients in a bowl and spread on a baking sheet.Bake for 25minutes, tossing once halfway through. Nuts will be aromatic and lightlybrownedwhendone.Letcoolandspoonintoabowltoserve.

3.Storeinacool,dryplaceforupto1week.SERVES6

RoastedCauliflowerBruschetta

11⁄2cupscauliflowerflorets2clovesgarlic1tablespoonoliveoil,dividedSeasalt,totaste2cupschoppedspinach3slicesbrownriceorspeltbread1⁄4cupfetacheese,crumbled

1.Preheatovento400degrees.2. Spreadcauliflowerandgarlicinasinglelayeronasheetpan.Drizzlewitholiveoilandseasalt(donotsalttooheavily,asfetacheeseissalty).Roastfor30minutes,untilcauliflowerisfork-tender.Removegarlicandsetaside.

3.Tosscauliflowerwithspinachinabowltowiltspinachslightly.Rubroasted

garlicevenlyon3piecesoftoastandslicetoastinquarters.

4. Addfetacheese tocauliflowerandspinachandspoonevenlyover toast toserve.

SERVES2

Asparagus Wrapped with CrispyWalnutBacon

2tablespoonsmaplesyrup(NSsubstituteagave)1teaspoongroundginger1⁄2cupchoppedwalnuts1bunchasparagusspears5slicesnitrate-/preservative-freeturkeybacon2teaspoonsoliveoil

1.Preheatovento375degrees.Greaseawirerackwithnonstickcookingsprayandsetaside.

2.Inasmallbowl,combinemaplesyrup,groundginger,andwalnuts,andsetaside.

3. Prepareasparagusbycuttingoffanddiscardingwoodybottoms.Tosswitholiveoil.Slicebaconlengthwiseandthenintothirds.Wrapbaconaroundeachspearofasparagusandplaceonpreparedwirerack.Repeatuntilallasparagusiswrapped.

4. Placewire rack linedwithasparagusonabakingsheet.Spoon themaple-walnutmixtureoverasparagus.

5.Bakefor10to12minutesonmiddlerack,untilwalnutsbegintosmellnuttyandedgesofbaconarecrispy.Servewarm.

SERVES4

CrispySpringVegetableCakes

1smallceleryroot,peeled1smallbulbfennel2tablespoonsgratedonion2cupsspinach1⁄2teaspoonlemonzest1tablespoonchoppedsage1largeegg,beaten

2tablespoonsspeltflour1⁄3cupbreadcrumbs*2teaspoonsoliveoil

1.Useafoodprocessororahandgratertoshredceleryrootandfennel.Placecelery root, fennel, and onion in a bowl. Finely chop spinach and add tovegetableswithlemonzest,sage,egg,flour,andbreadcrumbs.Tosstocombine.

2. Heatoliveoil in a large skillet setovermediumheat.Usingan icecreamscoop, spoon vegetable mixture into pan, allowing 1 inch between eachvegetablecake.Cook2to3minutes,flip,andcookanadditional2to3minutes.Cakes should be brown and crispy on each side and warm and tender in thecenter,butcookedthrough.

3.Servewarm.SERVES4

tip:Asanalternativeservingoption,coolandrefrigeratevegetablecakes,andeatforbreakfasttoppedwithapoachedorfriedegg.

HomemadeApplesauce

2organicRedDeliciousapples(about2cupsdiced)2organicGrannySmithapples(about2cupsdiced)1cinnamonstick1⁄2cupapplejuice1⁄2cupfrozenorfreshorganiccranberries1–2tablespoonsagave

1.Peelapplesanddiceinto1-inchcubes.2.Combineapples,cinnamonstick,applejuice,andcranberriesinasaucepanset over medium heat. Add 1 tablespoon agave; add up to 1 additionaltablespoondependingonthetartnessoftheapplesandcranberries.Cookfor30minutes,oruntilapplesnolongerholdtheirshape,stirringoccasionally.

3.Removefromheat,andservewarmorchilled.SERVES6

FruitSaladwithMint-LimeDressing

1⁄2cupdriedcranberries2organicpeaches1pineapple4kiwis2cupsfreshcherries,quarteredZestandjuiceof2limes1teaspoonagave

1⁄2cupfinelychoppedmintleaves

1.Placedriedcranberriesinasmallbowl.Coverwithhotwaterandsteepfor10minutes,torehydrate.

2.Peelanddicepeaches,pineapple,andkiwiinto 1⁄2-inchpiecesandtosswithcherriesinalargeservingbowl.

3.Straincranberriesfromwaterandgentlypatdryonakitchentowel.Addtofruitsalad.

4.Whisklimezestandjuice,agave,andmintleavesinasmallbowl.Pouroverfruitsaladtoss,andservechilled.

SERVES4

PearandAppleChips

2Boscpears2Bartlettpears2Braeburnapples1⁄4teaspooncinnamon


2. Slicepearsandapplesinroundsasthinlyasyoucan,oruseamandolintohelp you. Line sliced fruit in a single layer on the baking sheet, and sprinkleevenlywithcinnamon.Bakefor2hours,flippingfruithalfwaythroughcooking.

3.Coolcompletelyandserve.SERVES4

BakedGrapefruit

2wholerubyredgrapefruits,halved2teaspoonshoney1⁄2teaspooncinnamon

1.Preheatovento400degrees.2. Trimtheroundedbottomslightlyofeachgrapefruithalf, tocreateastablebase.Placeonabakingsheet,cut-fleshsideup.

3.Drizzleeachhalfevenlywithhoneyandcinnamon.4.Bakefor5to6minutesandthenbroilfor1to2additionalminutes,untiltheedgesofthegrapefruitarebrownedandthefruitishotandtoppingisbubbling.

SERVES4

Grilled Pineapple with CinnamonSyrup

2teaspoonslightoliveoil1freshpineapple1⁄4cupCinnamonSyrup*

1. Preheatgrillpanovermediumheat,andbrushwithoiltocreateanonsticksurface.2.Removeouterlayerofpineapple,core,andsliceintorounds.Brushonesideofpineapple roundswithCinnamonSyrupandplace, sauce sidedown,on thegrillpan.Let cook2 to3minutesandbrush theopposite sidewithCinnamonSyrup.

3.Flipandgrillanadditional2to3minutes.Servewarm.SERVES4

PeanutButterRiceCakeswithMiniChips

4tablespoonspeanutbutter2ricecakes1smallapple,thinlysliced2tablespoonsminidarkchocolatechips1teaspoonhoney

1. Smear 2 tablespoons peanut butter on each rice cake and top eachwith 2slices of apple, 1 tablespoon chocolate chips, and a drizzle of honey (about 1⁄2teaspooneach).

SERVES2

Carob–Walnut Butter–Stuffed Figs

5freshordriedfigs1⁄4cupwalnuthalves2tablespoonspecans1tablespoonCarobExtract™*plusmoreforgarnishing1teaspoonoliveoil3tablespoonshotwaterSeasalt,totaste

1.Slicefigsinhalffromstemtobase.2.Inafoodprocessor,combinewalnuts,pecans,CarobExtract™andoliveoil,andpuree.Astheprocessorisrunning,drizzleinhotwatersothatthemixtureformsathickpastesimilarinconsistencytonaturalpeanutbutter.Seasonwithseasalt,totaste.

3. Spoon about 1 teaspoon of the nut buttermixture over each fig half anddrizzlewithextraCarobExtract™,ifdesired.

SERVES2

DrinksandBeverages

Pineapple SpaWaterNS Cherry Spritzer Kale, Carrot, andGinger AppleJuiceNS CoolingChamomileSpritzerNS Matcha-MojitoTea SweetBasilandGingerTeaNS TropicalKaleSmoothie BerryBonanzaSmoothieNSCreamyAlmondButterSmoothieNS

Anytimeyoustartanewdietplan,itisnicetohaveasmanytasteandflavoroptionsavailabletoyou,especiallywhenyouarejustgettingstarted.Thiswillhelptoadddiversitytoyourdayinasimpleandtastyway.Plus,thereareplentyofuswhohavearoutineofdrinkingcoffeeorblackteaorsoda,andthesebeveragesuggestionscanhelp tosubstitute for theoldhabitsyouare trying tokick.Alsoincludedinthischapterarerecipesforsmoothies,whichcanspiceupyour snack or breakfast routine, or maybe even replace that milkshake thatbecomestemptinginthehot,summermonths.

PineappleSpaWater

2sprigsmint6cupwater4(1⁄4-inch-thick)pineapplerounds

1.Washmintandplaceinalargepitcherwithwaterandpineappleslices.Letchillinrefrigeratorfor2to3hours.

2.Servechilled.SERVES4

CherrySpritzer

6pittedcherries1⁄2cupmintleaves1⁄2cupblackcherryjuice1pintseltzerwater

1. In a large pitcher, crush cherries and mint leaves. Add cherry juice andseltzer.Serveoverice.

SERVES4

Kale, Carrot, and Ginger AppleJuice

1bunchkale4largecarrots,peeled

1⁄2lemon4apples1(3-inch)pieceginger

1. Washanddryvegetables.Cutofftoughendsofkaleandcarrots,andpushkale, lemon, carrots, apples, and ginger through juicer, one at a time. Stirtogetherandenjoy.

SERVES4

tip:Vegetablejuiceswillkeepintherefrigeratorforupto3days,butprovidethebestnutritionalvaluewhenconsumedimmediatelyafterjuicing.

CoolingChamomileSpritzer

4cupswater1⁄2cupslicedpeaches1cupmintleaves4chamomileteabags2cupssparklingwater1⁄4cuppeachnectar

1.Bringwatertoagentleboilandremovefromheat.2.Addpeaches,mintleaves,andteabags,steepfor4to5minutes.Removeteabagsandletcoolinrefrigeratoruntilchilled,about1hour.

3.Addsparklingwaterandpeachnectar,stir,andserveoverice.SERVES4

Matcha-MojitoTea

6cupswater

1cupfreshmintZestandjuiceof1lime2teaspoonsmatchapowder1tablespoonhoney(NSsubstituteagave)

1. Heatwateralmost toaboil.Addmintand lime juiceandzest, cover, andsteep,5minutes.

2.Spoonmatchapowderintoaheat-safeglasspitcherandgraduallyaddmintywater,whiskingcontinuously.Strainthemintandzestoutofthetea.Addhoneyandserve.

SERVES4

featuredingredientmatcha

Matchaisapowderedformofgreentea.Oncetealeavesaresundried, they are finely ground and then whisked into not-yet-boilingwater.MatchawasoriginallyusedasaceremonialteainJapan, and has recently become a popular trend in the UnitedStates. Because drinking matcha means ingesting all of the tealeaf instead of what is steeped from the leaves, you areconsuming a greatly increased amount of antioxidants. Matchacanalsobeusedinbakedgoodssuchascookiesandcakes.

SweetBasilandGingerTea

4cupswater1(2-inch)pieceginger,peeledandroughlychopped1⁄4cuptornbasilleaves1teaspoonagavenectar

1. Bringwater toaboilwithginger, removefromheat,andaddbasil leaves.Let steep at least 3minutes. Stir in agave, strain ginger and basil leaves andserveteawarm.

SERVES2

TropicalKaleSmoothie

1cupdicedfrozenpineapple1⁄3cupdicedfrozenpeaches1⁄2cupfrozenblueberries1⁄4cupfrozenkale3⁄4cupgrapefruitjuice

2teaspoonsagave2tablespoonsProteinBlendPowder™—TypeB/AB*1⁄2teaspoongroundcinnamon

1. Place all ingredients in a blender and blend until smooth. If you have animmersionblender,placeall ingredients ina largeblendercupandblendwithimmersionblender.

SERVES4

BerryBonanzaSmoothie

1⁄2cupraspberries

1⁄2cuppineapple3⁄4cupblueberries1cuptornkale1cup(2percent)cow’sorgoat’smilk2tablespoonspeanutbutter2teaspoonsagave1tablespoonflaxseed2scoopsProteinBlendPowder™—TypeB/AB*

1. Combine all ingredients in a blender and blend until smooth, pour into 2glasses,andservecold.

SERVES2

CreamyAlmondButterSmoothie

4figs2tablespoonsProteinBlendPowder™—TypeB/AB*1cup(2percent)cow’sorgoat’smilk1⁄4cupdicedfrozenpears1tablespoonflaxseed11⁄2tablespoonsalmondbutter

1. Combine all ingredients in a blender and blend until smooth, or use animmersion blender. For easier blending, add liquid to the blender first. Servechilled.

SERVES2

Desserts

Deep-Chocolate Brownies NS Cherry-Chocolate Fondue NS ChocolateSalted-NutClustersNS Cocoa-DustedChocolateTrufflesNS FigBarsNSAlmond-Cranberry Biscotti NS Chocolate Chip Cookies NS BlueberryCrumble NS Peach, Acai, and Cinnamon Charlotte NS Carrot-PineappleCake with Chocolate Frosting NS Upside-Down Almond Cake with ApricotGlaze Matcha Cake with Chocolate Frosting Creamy Berry Ricotta NSGinger Rice Pudding Millet Crêpes with Raspberry Chutney andChocolateSyrupNS

What isa cookbookwithoutdesserts?Thebestway to stick to anykindofdiet—even ones not meant for weight loss—is to have realistic options forindulging your sweet tooth once in a while. Although these recipes soundindulgent,theyarewrittentobeashealthfulaspossiblewhilestillfeelinglikeasatisfying dessert. Whenever possible, use agave or molasses as sweeteners,includeallowablegrains,limitfats,andfeelfreetousechocolate.

Deep-ChocolateBrownies

1cupspeltflour1⁄2cupoatflour1teaspoonbakingpowder1⁄2teaspoonseasalt2tablespoonscocoapowder2eggs1⁄4cupapplesauce3tablespoonsghee,meltedandcooled,orlightoliveoil1⁄2cupagave2ounces100percentdarkchocolate,shaved1⁄4cupwarmwater1⁄2cupchocolatechips

1.Preheatovento350degrees.Greasean8″×8″bakingdishandsetaside.2.Inalargebowl,combineflours,bakingpowder,seasalt,andcocoapowder.Setaside.

3. Ina separatebowl,whiskeggs,applesauce,ghee,andagave.Add theeggmixturetothedryingredientsandstirtocombine.

4. If you do not have a double boiler, set a glass bowl on top of a smallsaucepan filledone-thirdof thewaywithwater (water shouldnotbe touchingthe bowl). Bring the water to a boil and add shaved chocolate. Let melt andremovefromheat.Addchocolateandwarmwatertobatter,stirringtocombine.

5.Pourbatterintopreparedbakingpanandbakefor30to35minutes,oruntilfirmtothetouchandacaketesterinsertedintobrowniescomesoutclean.

6.Removefromovenandturnofftheheat.Pourchocolatechipsoverthetopof thebrowniesandplacebackinto theovenfor2 to3minutes.Useanoffsetspatulatospreadmeltedchipsevenlyacrossthetopofthebrownies.Letcoolfor10minutes,slice,andservewarm.

7.Brownieswillstayinacool,dryplaceupto2daysorinthefreezerforupto1month.

SERVES8

featuredingredientagavenectar

Agave is a natural sweetener derived from the agave plant,commonly found in the southwestern areas of America and inMexico.Agaveismostcommonlyknownforitsroleasthebaseingredient of tequila. It can be used in baking and cooking inplace of sugar, however, the agave-to-sugar ratio is not 1:1becauseitisaliquid.Agavehasamildtasteakintothatofhoney,butitsflavorismuchlessnoticeable.

Cherry-ChocolateFondue

fondue:

2ounces100percentchocolate,shaved2tablespoonsagave1cupcherryjuice1tablespooncherryjam2teaspoonsghee1cupdicedpineapple1cupdriedapricot1cupslicedapples

1.Placechocolateintoamixingbowl,andsetaside.2. In a saucepan, bring agave, juice, jam, andghee to a simmer and removefromheat.Pourmixtureoverchocolateandstirtocombine.

3.Servewithfruitfordipping.SERVES6

ChocolateSalted-NutClusters

1cupwholealmonds1⁄2cupquarteredwalnuts1⁄2cuphalvedmacadamianuts2teaspoonsblackstrapmolasses1teaspoonagave1⁄2cupchocolatechips1teaspoonlarge-grainseasalt

1.Preheatovento350degrees.2.Placealmonds,walnuts,andmacadamianutsinamediumbowl,andtosstocombine.

3.Inasmallsaucepan,heatmolassesandagaveoverlowheatfor30seconds,just until melted. Drizzle over nuts and toss. Very gently, spoon about 1tablespoonofthenutclustersontoawirecoolingrack(ifyoudonothaveone,you can spoon the same amount intomini cupcake pans coatedwith nonstickspray).Bakefor8to10minutes.

4.Removeandletcool.Oncecool,placeinthefreezerforatleast10minutes.5.Meltchocolateoveradoubleboiler.Ifyoudonothaveadoubleboiler,placeabout3inchesofwaterinthebottomofasmallsaucepanandplaceaglassbowlon topof thepan.Donot let thebottomof thebowl touch thewater; thiswillpreventburning.Placethechocolateinthebowlandbringthewateruptoaboil.Stiruntilsmoothandmelted.

6. Removenutclustersfromthefreezerandspoonmeltedchocolateover thetop,sprinkleevenlywithseasalt,andfreezeforanadditional10minutes.

7.Servecoldorroomtemperature.Keepinanairtightglasscontainerforupto1weekorfreezefor1month.

SERVES6

Cocoa-DustedChocolateTruffles

8ounces100percentdarkchocolate1⁄4cupghee2⁄3cupagavenectar1⁄2cup(2percent)cow’sorgoat’smilk1⁄8teaspoonlarge-grainseasalt3tablespoonscocoapowder

1.Shavechocolateandplaceinamediumbowl.Heatagavenectar,milk,andsalt in a saucepan over low heat, just until warm. Pour milk mixture overchocolate,whiskingcontinuouslyuntilmixturebecomessmooth.

2.Letthemixturecooltoroomtemperature,thencovertightlyandrefrigerateuntilchocolateisfirm,about2to3hours.

3.Usingatablespoonormelonballer,scoopouttruffles,rollintoballsslightlysmaller than a golf ball, and gently roll in cocoa powder. Refrigerate untilserving.

4.Storeinanairtightcontainerintherefrigeratorforupto1week.SERVES6

FigBars

4tablespoonsghee,meltedandcooled,plusmoreforgreasing2⁄3cupbrownriceflour1⁄4cupmilletflour1⁄4cuparrowrootflour1teaspoonbakingpowder1⁄2teaspoonseasalt2largeeggs2largeeggwhites

topping:1⁄2cupfigjam1⁄2cupdriedfigs,cutinto1⁄2-inchdice1⁄4cupagave2eggs,slightlybeaten1eggwhite2teaspoonslemonzest1⁄2teaspoongroundcinnamon1⁄8teaspoongroundcloves2tablespoonsbrownriceflour

1.Preheatovento350degrees.Greasea9″×11″bakingdishwithghee,andsetaside.

2. Combineflourswithbakingpowderandseasalt ina largebowl.Mix justuntilcombined,andsetaside.

3. Whiskwholeeggswithcooledgheeandaddtoflourmixture,mixinguntilsmoothandfreeoflumps.

4.Inaclean,dryglassbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintobatter,one-thirdatatime.

5. Pourbatter intopreparedbakingdishandbakeforabout15minutes,untilcrustbeginstofirm.

6. Whilecrustcooks,combinealltoppingingredientsinalargebowl,mixinguntilwellcombined.

7.Removebarsfromoven,andspoontoppingmixtureevenlyoverpar-cookedbars.Returntotheovenandbakeanadditional35to40minutesoruntilacaketestercomesoutclean.

8.Servewarmorroomtemperature.9. Barswillstay inacooldryplacefor1 to2days,or infreezerforupto1month.

SERVES12

Almond-CranberryBiscotti

3⁄4cupdriedcranberries1cupamaranthflour11⁄2cupsbrownriceflourplusmoreforrolling3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1cupsliveredalmonds3largeeggs1teaspoonlemonzest1⁄3cupagave1⁄3cupapricotjam1⁄2cupallergy-freechocolatechips(optional)

1.Preheatovento350degrees.Linean11″×17″bakingsheetwithparchmentpaperandsetaside.

2.Placecranberriesinasmallbowlandcoverwithhotwatertorehydrate;letsteepfor10minutes.

3.Inalargebowl,mixtogetherflours,bakingpowder,salt,andalmonds.4.Inaseparatebowl,whiskeggs,lemonzest,agave,andapricotjam.Addeggmixture to dry ingredients, stirring just until combined. Drain cranberries, patdry,andaddtodough.

5. Gather dough into a ball and place on floured work surface. Gently rolldoughwithhandsintoalong,flatlogthelengthofyourbakingsheet.Placeonpreparedbakingsheetandbakefor30minutes.Removefromovenandletcool5 minutes. At this point, the cookie will have the texture of soft bread. Cutbiscottionthebiasinto3⁄4-inchslices,usingaserratedknife.Placeeachsliceflatonthebakingsheetandbakeforanadditional25minutes,flippingoncehalfwaythroughbakingtoensurecookiesaredryandcrunchyallthewaythrough.

6. Remove fromovenand let coolonadrying rack. Ifusingchocolate,heatmorselsoveradoubleboileruntilmeltedandsilky.Spoonchocolateoverhalfofeachcooledbiscottiandletcool.Serveatroomtemperature.Storeinacool,dryplaceovernightorinfreezerforupto1month.

SERVES12

ChocolateChipCookies

1⁄2cupspeltflour1⁄2cupoatflour1teaspoonseasalt1⁄2teaspoonsbakingpowder1⁄2teaspoonbakingsoda1⁄2cupghee,softened1⁄2cupagave1tablespoonmolasses1teaspoonvanilla1⁄2cupallergy-freechocolatechips

1.Preheatovento350degrees.Linea15″×10″bakingsheetwithparchmentpaperandsetaside.

2. Inalargebowl,mixflourswithsalt,bakingpowder,andbakingsoda,andsetaside.

3.Inaseparatebowl,beatgheewithagave,molasses,andvanillauntilsmoothandcreamy.

4. Addgheemixture toflourmixtureandstir justuntilcombinedandfreeoflumps. Stir in chocolate chips. Drop dough by tablespoon 2 inches apart onpreparedbakingsheet.

5. Bake12minutes in the center rackof theovenuntil cookieshavegoldenedges.Letcoolonawirerackoreatwarm.

6. Cookies stay inacool,dryplace for1 to2daysor in the freezerup to1month.

SERVES12

BlueberryCrumble

crust:1cupspeltflourplusmoreforrolling1⁄4teaspoonseasalt4tablespoonsghee,chilled4–5tablespoonsice-coldwater

filling:1teaspoonlemonzest1⁄4teaspoonseasalt

1⁄4teaspooncinnamon1⁄3cupagave1⁄4teaspoonginger2cups(freshorfrozen)blueberries

topping:1⁄4cupfinelychoppedwalnuts1⁄4cupspeltflour2tablespoonsghee1tablespoonagave

1.Preheatovento350degrees.2.Combinespeltflourandsaltinalargebowl.Cutcoldgheeintosmallpiecesandadd to flourmixture.Usingacrossingmotionwith twobutterknivesorapastrycutter,incorporatebutterintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untilthedoughcomestogetherbutisnotsticky.Gatherdoughinyourhandsandkneaduntilitbecomessmoothandpliablebutsmallpiecesofgheeshouldstillbevisible.Coverdoughwithplasticwrapandrefrigerate1hour.

3. Roll dough out on a floured surface until 12 inches in diameter andapproximately1⁄8-inchthick.Placedoughintoa9-inchpieplate,gentlypressintothepan,andpinchedgesbetweentwofingerstocreatecrimpededges.

4. Inalargebowl,stirtogetherallfillingingredientsjustuntilcombined,andspoonintopiecrust.Setaside.

5. Combine walnuts and spelt flour in a large bowl. Use your fingers toincorporategheeintothedough.Stir inagaveandsprinkleontopofblueberryfilling.

6.Bakefor25to30minutes.SERVES4

Peach, Acai, and CinnamonCharlotte

1teaspoonghee1teaspoonlightoliveoil2cups(freshorfrozen)dicedpeaches1⁄4cupdriedacaiberries*

1⁄4cupdrytoastedwalnuts3eggs1tablespoon(2percent)cow’sorgoat’smilk1⁄2teaspooncinnamon8slicesspeltbread

1.Preheatovento350degrees.2. Heat ghee and olive oil in a skillet overmediumheat.Add peaches, acaiberries,andwalnuts,andcook5minutes.Removefromheatandsetaside.

3. Whisk eggs, milk, and cinnamon in a large, flat-bottomed bowl, and setaside.

4.Trimslicesofbreadtofitthebottomandsidesof2(12-oz.)ramekins.Dunkbread slices in the egg wash as if making French toast. Line the bottom andedgesoframekinswiththeegg-soakedbread.Leavetwoslicesofbreadforthetop.

5. Spoonpeachmixture into the ramekinsand topeachwitha finalpieceofbread.

6.Bakefor35minutesoruntilgoldenbrown.SERVES2

featuredingredientacai

Acai,a tinyberrythat isdeeppurple incolorandonlyaboutaninch long, is cultivated from an acai palm tree in Central andSouthAmerica.Likeotherberries,acaiisrichinantioxidantsandflavor.

Carrot-Pineapple Cake withChocolateFrosting

1cupshreddedcarrot3⁄4cupdicedpineapple1cupbrownriceflour1cupmilletflour1⁄4cuparrowrootstarch3teaspoonsbakingpowder1teaspoonsalt1⁄2teaspooncinnamon

2largeeggyolks1cupfinelychoppedwalnuts3tablespoonsghee(meltedandcooled)plusmoreforgreasing1⁄2cupagave4largeeggwhites

frosting:1⁄2cup(2percent)cow’sorgoat’smilk4tablespoonsagave1teaspoongroundcinnamon1⁄2teaspoongroundginger3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder1⁄4cupchoppedwalnuts,forgarnish

1.Preheatovento350degrees.Greasea9-inch-roundcakepanwithghee,andsetaside.

2.Placeshreddedcarrotanddicedpineappleonapapertoweltoabsorbexcessliquid.

3. Inalargebowl,combineflours,arrowrootstarch,bakingpowder,salt,andcinnamon.

4. In a separate bowl,whisk together egg yolks, pineapple, carrots,walnuts,ghee,andagave.Addtodryingredients,stirringtocombine.

5. Inadry,glassbowl,beateggwhitesuntil they formstiffpeaks.Foldeggwhitesintobatterone-thirdatatime.Pourintopreparedcakepan.

6.Bake35to40minutes.7.Inthemeantime,heatmilkandagaveinasmallsaucepanoverlowheatwithcinnamonandgingerfor2to3minutes.Placegratedchocolateinabowlwithghee. Pour milk mixture over chocolate and whisk until smooth. Let coolcompletely.Addcocoapowderandstiruntilmixturethickens.

8. Frostcake,andsprinklewithwalnutsforgarnish.Servesamedayforbestresults,orstoreinacool,dryplaceovernightorinthefreezerforupto1month.

SERVES8

Upside-Down Almond Cake withApricotGlaze

1cupbrownriceflour1⁄2cupmilletflour1⁄2cupfinelygroundalmondmeal2teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄2teaspoonlemonzest

4largeeggwhites2largeeggyolks1⁄2cupagave2tablespoonshoney(NSsubstituteagave)6tablespoonsghee,softened5tablespoons(2percent)cow’sorgoat’smilk

topping:1cupwholealmonds2tablespoonshoney(NSsubstituteagave)1⁄4cupsugar-freeapricotjam

1. Preheat oven to 350 degrees. Grease a 9-inch-round cake pan, line withparchmentpaper,andsetaside.

2. In a large bowl,whisk together flours, almondmeal, baking powder, andsalt.Setaside.

3.Inadry,glassbowl,beateggwhiteswithahandmixeruntiltheyformstiffpeaks,andsetaside.

4.Mixremainingingredientsinasmallbowlandaddtodrymixture.Stirjustuntilcombined.Foldeggwhitesintobatter,one-thirdatatime.

5.Scatteralmondsevenlyonthebottomofthecakepan.Inasmallsaucepan,warm honey and apricot jam for 30 seconds, creating a glaze. Slowly pourevenly over almonds in the bottomof the cake pan. Pour batter over almondsandglazeandbakefor40minutes,oruntilacaketestercomesoutclean.

SERVES8

Matcha Cake with ChocolateFrosting

1tablespoonmatchapowder11⁄2cupsbrownriceflour1cupmilletflour3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄4teaspoongroundcloves1teaspoonlemonzest1⁄2cupagave4tablespoonsghee,meltedandcooledplus1tablespoonforgreasing2largeeggs1eggyolk1⁄3cup(2percent)cow’sorgoat’smilk3largeeggwhites

frosting:1⁄2cup(2percent)cow’sorgoat’smilk4tablespoonsagave3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder2⁄3cupchopped,toastedmacadamianuts

1⁄4cupallergy-freechocolatemorsels

1. Preheat oven to 350 degrees. Grease two 9-inch-round cake pans with 1tablespoonghee,andsetaside.

2.Inalargebowl,combinedryingredientsandmixwell.Setaside.3.Inaseparatebowl,whisktogetherlemonzest,agave,ghee,eggs,eggyolk,andmilk.Setaside.

4.Placeeggwhitesinadryglass,copper,ormetalbowlandbeatonhighuntilstiffpeaksform.

5.Addwetmixturetodrymixture,andstiruntilwellcombinedandlump-free.Add egg whites, one-third at a time, folding gently into batter after eachaddition.

6.Dividebatterevenlybetweenpreparedcakepans.Bakeonmiddleovenrackfor25minutes,until cake is firmandcake testercomesoutclean.Letcool incakepansfor10minutes,andremovetocoolfullyonwirecoolingracks.

7. Heatmilkandagaveinasmallsaucepanoverlowheatfor2to3minutes.Placegratedchocolateinabowlwithghee.Pourhotmilkoverchocolateandstiruntil smooth. Let cool completely. Add cocoa powder, and stir until mixturethickens.

8.Spreadslightlylessthanhalfthefrostingonthefirstlayerofcake,topwiththesecondlayer,anduseanoffsetspatulatospreadremainingfrostingoverthetop of the second tier of cake. Sprinkle with toasted macadamia nuts andchocolatemorsels.

SERVES8

CreamyBerryRicotta

16ouncesorganic,part-skimricottacheese1⁄4teaspooncinnamon1teaspoonlemonzest2teaspoonsagave1⁄4teaspoonseasalt1⁄2cupfreshfigs,quartered3⁄4cupblueberries1⁄4cupstrawberries

1. Inamedium-sizebowl, stir together ricottacheese,cinnamon, lemonzest,agave,andseasalt.

2.Usefigs,blueberries,andstrawberriestodiporstirintoricottamixture.SERVES4

GingerRicePudding

1cuplong-grainbrownrice1⁄2teaspoonseasalt31⁄2cups(2percent)cow’sorgoat’smilk,divided1tablespoonfreshginger,grated1⁄8teaspoongroundcardamom(optional)1⁄4teaspoongroundcinnamon2largeeggyolks2tablespoonsbrownriceflour1tablespoonblackstrapmolasses1tablespoonmaplesyrup(NSsubstituteagave)1⁄2cupdiced,driedpineapple(nosugaradded)

1.Inamediumsaucepan,bringrice,seasalt,and2cupsmilktoaboil.Reduceheat,cover,andsimmerforabout45to50minutes,untilricewillhasabsorbedalltheliquidinthepan.

2.Inasmallsaucepan,heatremaining11⁄2cupsmilkwithginger,cardamom,if

using,andcinnamonovermediumheatuntilwarm,about4to6minutes.

3.Inasmallbowl,whisktogethereggyolks,flour,molasses,andmaplesyrup.Temper the eggmixture by adding a ladle of thewarmmilk to the eggs veryslowly andwhisking continuously.Once the eggs have beenwarmed, add themixtureintothewarmedmilkandwhiskovermediumheatuntilthemixtureisthick, 5-6minutes, until consistency resembles yogurt.Remove fromheat andsetaside.

4.Whenriceiscooked,addpineappleandmilkmixture.Letcookanadditional3to5minutesoverlowheat,stirringcontinuously.

5.Ricepuddingwillbethickandcreamy.Servewarm.SERVES4

Millet Crêpes with RaspberryChutneyandChocolateSyrup

crêpes:3⁄4cupsmilletflour1⁄4cupspeltflour1⁄2teaspoonseasalt1⁄2teaspooncinnamon11⁄4cups(2percent)cow’sorgoat’smilk1largeegg

1tablespoonplus1teaspoonghee,meltedandcooled

chutney:1teaspoonghee1Boscpear,diced1teaspoonlemonzest1⁄2teaspoongratedfreshginger1⁄4cupnosugaraddedapricotjam1cuphalvedfreshraspberries*ChocolateSyrup*

1. Combine flours, salt, cinnamon, milk, egg, and 1 tablespoon ghee in ablenderandpulseuntilsmoothandcombined.Batterwillbeverythin.Letrestintherefrigeratorfor1hour.

2. Whilebatter rests,heatghee inamediumskilletovermediumheat.Sautépear for3 to4minutes,oruntil slightlybrownedand tender.Add lemonzest,ginger,andapricotjam,andcook30seconds.Removefromheatandtosswithfreshraspberries.

3.Preheatovento200degrees.4.Heatalargeskilletovermediumheat.Whenthepanishot,melt1teaspoonofgheeandbrushevenlyacrossthebottomofthepan.Usinga 1⁄4-cupmeasure,scoopbatter into pan andquickly turn in circularmotions to spread the batterintoaverythinlayer.Letcook1minuteoruntilthebatterfirmsandedgesliftslightlyoffthepan.Useanoffsetspatulatoflipandcook1minute.Repeatwithremaining batter. Stack finished crêpes in a slightly moist kitchen towel andkeepintheovenuntilreadytoserve.

5.Toserve,placeaspoonfulofchutneydownthecenterofacrêpe,androlluplikeasofttaco.DrizzlewithChocolateSyrupandservewarm.

SERVES4

tip:Cranberriescanbesubstitutedforraspberries.Justcookwith1tablespoonagave.

Stocks,Condiments,andSauces

Honey-Mustard Dressing KO’s Ketchup NS Citrus Dressing NS HerbDressing NS Carrot-Ginger Dressing NS Chocolate Syrup NS CinnamonSyrup TurkeyStock VegetableStockNS BasicBreadCrumbs

Honey-MustardDressing

2tablespoonsspicymustard1⁄4cupextravirginoliveoil1tablespoonhoney(NSsubstituteagave)Seasalt,totaste

1. Whisk all ingredients together in a small bowl, or pour ingredients in aresealable glass jar and shake vigorously to combine. Seasonwith sea salt, totaste.

2.Storesaladdressinginaglassjarordispenserintherefrigeratorforupto1week.Recipecanbedoubledsothatyouhaveitreadytogoallweek.

KO’sKetchup

2tablespoonsfinelychoppedonion1teaspoonoliveoil1⁄2cuporganictomatopaste1tablespoonagave2tablespoonsapplejuice1⁄2teaspoonsalt1tablespoonlemonjuice1teaspoonblackstrapmolasses

1.Heatoliveoilinasmallskilletovermediumheatandsautéonionfor3to4minutes. Add remaining ingredients, and simmer for 4minutes. Spoon into abowl or glass jar and cool. Store in the refrigerator, and use as ketchupsubstitute.

CitrusDressing

1⁄4cupextravirginoliveoilJuiceof1lemonJuiceof1lime1tablespoonfinelychoppedcilantro1teaspoonagaveSeasalt,totaste



HerbDressing

1⁄4cupfinelychoppedfreshbasil2tablespoonsfinelychoppedfreshparsley

2tablespoonsfinelychoppedfreshchives2smallclovesgarlic,minced1⁄2cupextravirginoliveoil2⁄3cupfresh-squeezedlemonjuiceSeasalt,totaste



Carrot-GingerDressing

1tablespoonfreshcarrotjuice2mediumcarrots1tablespoonoliveoil1(1-inch)pieceginger,peeledSeasalt,totaste

1. Inthefoodprocessor,pulsecarrot juice,carrots,oliveoil,andgingeruntilsmooth.Ifthemixtureistoothick,addwater,1tablespoonatatime.

2. Seasonwithseasalt, totaste,andstoreinaglasscontainerordispenserintherefrigeratorforupto1week.

ChocolateSyrup

1cupagave2tablespoonscocoapowder

1.Whiskagaveandcocoapowdervigorouslyinabowltoincorporate.Usetodrizzleoverpancakesorfruit,ortoaddaspecialtreattosmoothies.

2.Storeinacool,dryplaceforupto2weeks.

CinnamonSyrup

2teaspoonsghee1cupagave2teaspoonscinnamon

1. Meltgheeinasaucepanovermedium-lowheat.Addagaveandcinnamon,whisking until smooth and combined. Remove from heat and let coolcompletely.

2. Storeinaclean,glassdispenserorcontainer intherefrigeratorforupto2

weeks.

TurkeyStock

4poundsturkeythighsandbreast3largecarrots,peeledanddiced1celeryroot,peeledanddiced2clovesgarlic,peeled1Vidaliaonion,chopped4quartswater2teaspoonsseasalt3sprigsfreshthyme3sprigsfreshrosemary5sprigsparsley2bayleaves

1.Bringallingredientstoagentleboilinalargestockpot.Asthestockboils,usealargespoontoskimfoamandimpuritiesoffthetopanddiscard.

2.Reduceheatandsimmer,3hours.Removeingredientsfromstockandstrainintoacleanbowlorpot.

3. Let stock cool (no longer than 4 hours). Store in glass containers in therefrigeratorforupto3daysorinthefreezerfor2months.

4.Turkeymeatcanbeusedforsalad,casseroles,ortoaddtoyoursoup.Pickthemeatoffthebones,coolit,andrefrigerateforanotheruse.

VegetableStock

2teaspoonsoliveoil2onions,chopped1celeryroot,peeledandchopped1cupparsnips,chopped1cupcarrots,chopped2bulbsfennel,chopped4quartswater3tomatoes,halved3bayleaves1clovegarlic,peeled5sprigsparsley5sprigsthyme2teaspoonsseasalt

1.Heatoliveoilinalargestockpotovermediumheat.Addonion,celeryroot,parsnips, carrots, and fennel, and cook for 8 to 10 minutes. Add water andremainingingredientsandbring toaboil.Cover, reduceheat to low,andcookfor30minutes. (Vegetable stockhas aquickcooking timebecausevegetablesgiveup their flavorquickly, asopposed tomeats andbones.)2. Strain stockintoacleanpotandstoreintherefrigeratorfor3to5daysorinthefreezerfor2to3months.

BasicBreadCrumbs

4slicesspeltoroatbread

1.Toastslicesofbreadandletcool.Pulsecooledtoastinafoodprocessortoformcoarsecrumbs.Toaddflavor,adddriedherbssuchasparsley, rosemary,thyme,sage,and/orbasil.

UsefulTools

Menus

Substitutions

Anintegralpartofacclimatingtoyournewdietisbeingabletofillinthevoidcreated by yourBest Avoided list. Below is a list of substitutions to help youalongtheway.Anumberof thesearenotdirectsubstitutions,butyouwillseefromrecipesinthisbookhowtheyareadaptedtoworkinplaceofitemsonyourBestAvoidedlist.

BREAD—The beauty about having blood TypeAB is that there aremanybreadoptionsout thereforyou.Becertain,however, toread the labelsofbreadyoubuy in thestore.Abreadmaycarry theclaimofbeing“wholegrainoatbread”butwillcontainwhiteflourorsomeotheringredientthatis

onyourAvoidlist.Wealwaysrecommendvarietyinahealthydiet,soevenifyoufindgreatoatbread,tryaspelt,rye,orsproutedwheatversiontomixthingsupanddiversifyyournutritionalintake.PASTA—Thebestpastayoucangetismadefromeitherspeltorbrownrice.Similar tobreads,however,manyvarietiescontaincornorwheat floursobesuretoreadthelabel.BUTTER—Thismaybeoneof those things that is difficult to let goof.Aterrificalternative,however,isghee,whichissimplyclarifiedbutter.Whenbutter is heated, it separates and the lactose comes to the top and the fatremainsonthebottom.Whenthelactoseisremoved,whatremainsiscalledghee.Useitjustlikebutter,tospreadontoastoraddtoriceorvegetables.Gheeisneversalted,sowhenyouarespreadingitontoastyoumightwanttoaddatouchofseasalt.FLOUR—Thebestfloursforbakingareacombinationfortextureandtaste.InthisbookwetrytoincorporatehighlyBeneficialflours.Althoughthosefollowing theTypeABdiet canhavewholewheat, combinations suchasspelt and oat, or brown rice and millet, are the most Beneficial grains.Wholewheatcanhaveaveryearthytasteandheartytexture,whereasspeltandoatlendmoreofatendersoftnessthatseemstobemoreappealingformostpeople.

TwogreateverydaybakingmixesforTypeABare:2partsspeltflour(2⁄3cupforonebatch)1partoatflour(1⁄3cupforonebatch)Add2teaspoonsbakingpowderand1⁄2teaspoonseasalttoeachbatch.

or:1partbrownriceflour(1⁄3cupforonebatch)1partmilletflour(1⁄3cupforonebatch)1partarrowrootstarch(1⁄3cupforonebatch)Add2teaspoonsbakingpowderand1⁄2teaspoonseasalttoeachbatch.

MenuPlanning

Thefollowingaresuggestionstoshowyouhowtoput therecipesinthisbooktogethertocreateweeklymenusforyouandyourfamily.Theyarearrangedinawaytokeepabalanceddiet,butfeelfreetomixandmatchasyouseefit.Ifyou

plantofollowthemenuexactly,readitthoroughlyaheadoftimesoyoucanseewhereyouwouldneedtobuyalittleextratoaccountforleftovers,andwhereitwouldbepracticaltoplan/prepahead.Thepurposeofmenuplanningistomakelifeaseasyaspossiblebyutilizingleftoversandplanningmoreinvolvedmealsforweekends.

Inadditiontothelistbelow,makesureyouaredrinkingaminimumofsix(8-oz.)glassesofwaterperdaytostayproperlyhydrated.

MENUPLANNINGTIPS:

Ifyouareworkingfull-timeorhavedifficultypreparingmealsduring theweek,usetimeontheweekendtopreparesnacksandafewmealsfortheweek by prewashing vegetables and lettuce. This will significantly cutdownonweekdayduties.AfewfoodsthatstaywellandthatIalwayshaveonhandare:FlaxCrackers,Blackstrap-CherryGranola,SpicyRosemary-NutClusters,andoccasionallyaUnibar®ProteinBar.Ifyoudon’t like leftovers, it’s time tostart liking them.Leftoversare themostdelightfultime-saversyoucouldimagine.Pairthemwithafreshsaladortossinasoup,andtheywillbecomeyourbestfriend,too.When making something like bruschetta, double the topping recipe andreserveleftoversinasealableglasscontainerintherefrigeratorforupto1week.Thatway,youmakethedishonceanditcanbeusedasmanytimesasyouwantit.When baking breads, muffins, or even sweet treats, freeze leftovers insealable glass containers to keep them fresh. If, for example, you havePumpkinMuffins in the freezer, you canpop them in theovenor toasterovenat200degreesfor10to15minutesandtheywillbeperfectlytoastyandreadytoeat.Frozenchocolatechipcookiesarealsodeliciousanddon’trequiredefrosting…justoneofthegreatthingsaboutgluten-freeflour.

Four-WeekMealPlannerWeek1

SundayBREAKFAST: Wild-Rice

Waffles NS with slicedbananaandrawwalnutsLUNCH:RatatouilleNSSNACK: Cucumber sliceswith Curried Egg SaladNSDINNER:TurkeyChiliNS

MondayBREAKFAST: Blackstrap-Cherry Granola NS, ricecereal, yogurt with freshblueberries,andgreenteaLUNCH: Leftover TurkeyChili NS with mixedgreenssaladdressedwithlemonandoliveoilSNACK: Pear and AppleChips NS and SpicyRosemary-NutClustersDINNER: Lemon-GingerSalmonwithBrownRiceSaladNS

TuesdayBREAKFAST: Scrambledeggs with Blueberry-Walnut Muffins andgreenteaLUNCH: Raw Kale SaladwithZestyLimeDressingNS and leftover Lemon-GingerSalmonSNACK: Flax Crackers NSand Heirloom TomatoandEggplantSalsaDINNER: Crispy-CoatedTurkey Tenderloins with

ApricotDippingSauceNSandRatatouilleNS

WednesdayBREAKFAST: HomemadeTurkeyBreakfastSausageNS with sliced pineappleandgreenteaLUNCH: Raw Kale SaladwithZestyLimeDressingNS and leftover Crispy-Coated TurkeyTenderloins with ApricotDippingSauceNSSNACK: Pear and AppleChips NS and SpicyRosemary-NutClustersDINNER: GrilledRadicchio and Walnut-SpinachPestoNS

ThursdayBREAKFAST: Blueberry-Walnut Muffins withleftover HomemadeTurkeyBreakfastSausageNSandgreenteaLUNCH:GreensandBeansSaladwithfetacheeseSNACK: Protein Blend™Powder—Type B/ABdrinkDINNER: Tangy Pineappleand Tempeh Kabobs NSwith Roasted AutumnRootsNS

Friday

BREAKFAST: QuinoaMuesliNS, banana slices,blueberries,andgreenteaLUNCH: Leftover Greensand Beans Salad withleftover Tangy PineappleandTempehKabobsNSSNACK: Carob–WalnutButter–StuffedFigsNSDINNER: Roasted Tomatoand Broccoli Mac andCheese NS and Garlic-Creamed Collards andSpinachNS

SaturdayBREAKFAST: Broccoli-Feta Frittata NS withgreenteaandpineappleLUNCH: 1⁄2 Bacon GrilledCheese NS with MeltedMozzarella–Onion SoupNSSNACK: Peanut ButterRice Cakes with MiniChipsDINNER: Seafood PaellaNS

Week2

SundayBREAKFAST: CherryScones NS with peanutbutterandgreenteaLUNCH: Pinto Bean StewNSSNACK: Grilled Pineapple

withCinnamonSyrupDINNER: Moroccan LambTagineNS

MondayBREAKFAST: BreakfastEggSaladNSLUNCH: Mint and CherryTomato Tabbouleh withleftover Moroccan LambTagineNSSNACK: HomemadeApplesauceDINNER:ShreddedTurkeyBakeNS

TuesdayBREAKFAST: QuinoaMuesli NS with slicedbananas and freshblueberriesLUNCH: LeftoverShreddedTurkeyBakeNSwith mixed greensdressed in olive oil andlemonSNACK: Grilled PineapplewithCinnamonSyrupDINNER: Pasta CarbonarawithCrispyKaleNS

WednesdayBREAKFAST: TurkeyBacon–Spinach SquaresNS with sliced pineappleandgreenteaLUNCH: Leftover PastaCarbonara with Crispy

KaleNSSNACK: Toasty PizzaBitesNSDINNER:LambSteaksinaWild-Mushroom SauceNS

ThursdayBREAKFAST: Broccoli-Feta Frittata NS withgreenteaLUNCH: Navy BeanHummus and FetaSandwichNSSNACK: HomemadeApplesauceDINNER: Turkey MeatLoafwith SpicyCollardsNSandBakedBeans

FridayBREAKFAST: Granola–NutButter Fruit Slices NSwithgreenteaLUNCH: Leftover TurkeyMeatLoafsandwichesSNACK: Protein Blend™Powder—Type B/ABdrinkDINNER: Spicy SeafoodStew

SaturdayBREAKFAST: SpeltPancakes NS withscrambledeggsandgreenteaLUNCH: Salmon-Filled

RadicchioCupsSNACK: Crispy SpringVegetableCakesNSDINNER: Sweet PotatoGnocchi with Basil-Cranberry Sauce NS withmozzarellacheese

Week3

SundayBREAKFAST: Pear-Rosemary Bread NS withpoached egg and greenteaLUNCH: Fish FilletSandwichSNACK: Crudités andCreamyGoatCheeseDipNSDINNER: Turkey MoleDrumsticks withWhipped Sweet PotatoSoufflé NS and BroccoliandCabbageSlaw

MondayBREAKFAST: CreamyAlmond Butter SmoothieNSandgreenteaLUNCH: Leftover TurkeyMole Drumsticks andBroccoli and CabbageSlawSNACK: Unibar® ProteinBarDINNER: Salmon Soybean

Cakes with Cilantro-Cream Sauce NS andSpicy Roasted MustardGreenswithFetaNS

TuesdayBREAKFAST: Pear-Rosemary Bread NS withscrambledeggsandgreenteaLUNCH: Leftover SalmonSoybean Cakes withCilantro-Cream Sauce NSand romaine dressed inlemonandoliveoilSNACK: MarinatedMozzarella NS with FlaxCrackersNSDINNER: Slow-CookerButternut Squash–LentilStewNS with Sweet-and-SaltyBrussels

WednesdayBREAKFAST: TurkeyBacon–Spinach SquaresNSandgreenteaLUNCH: Leftover Slow-Cooker ButternutSquash–LentilStewNSSNACK: Unibar® ProteinBarDINNER: BroccoliNorthern Bean Soup NSwith Green Tea PoachedTurkeyTenderloinNS

Thursday

BREAKFAST: Blackstrap-Cherry Granola NS, ricecereal, yogurt with freshblueberries,andgreenteaLUNCH:ShreddedleftoverGreen Tea–PoachedTurkey Tenderloin NSwith cranberries andwalnutsoverspinachwitholiveoilandlemonSNACK: MarinatedMozzarella NS with FlaxCrackersNSDINNER: Herb-CrustedTurkey Breast StuffedwithShallotsandFigsNSwith Roasted PumpkinwithFriedSageNS

FridayBREAKFAST: HomemadeTurkeyBreakfastSausageNS with sliced pineappleandgreenteaLUNCH: Leftover Herb-Crusted Turkey BreastStuffedwithShallots andFigs NS over Raw KaleSalad with Zesty LimeDressingNSSNACK: Unibar® ProteinBarDINNER:TurkeySausage–Zucchini Boats withWild-Grain Soup withSun-Dried Tomato PestoNS

Saturday

BREAKFAST: Kale andZucchini Soufflé NS andgreenteaLUNCH: Crunchy GreenBean and Beet SpringRolls with Sweet CherryDipNSSNACK: Farmer CheeseandBeet-EndiveCupsNSDINNER: Spring PestoPasta NS with grilledsalmon

Week4

SundayBREAKFAST: Savory Herband Cheese BreadPuddingNSLUNCH: Navy BeanHummus and FetaSandwichNSSNACK: Fruit Salad withMint-LimeDressingNSDINNER: Sweet PotatoShepherd’s Pie NS withRoasted Tomato andBroccoliMacandCheeseNS

MondayBREAKFAST: Maple-Sausage Scramble andgreenteaLUNCH: Leftover SweetPotatoShepherd’sPieNSSNACK: Roasted

Cauliflower BruschettaNSDINNER: Noodles withPoached Salmon andBasil Cream NS andRoastedEscaroleNS

TuesdayBREAKFAST: PumpkinMuffins with CarobDrizzle NS with peanutbutterandgreenteaLUNCH: Baked Falafel NSwith Roasted TomatoGreekSaladNSSNACK: Fruit Salad withMint-LimeDressingNSDINNER: Lentil Burgersand Asparagus withCrispyWalnutBacon

WednesdayBREAKFAST: Granola–NutButter Fruit Slices withTropical Kale SmoothieNSandgreenteaLUNCH: LeftoverAsparagus with CrispyWalnutBaconwrappedinBoston Bibb lettuce withfetacheeseSNACK: Crudités andCreamyGoatCheeseDipNSDINNER: Ginger-TofuStir-Fry NS with Carrot-GingerSoupNS

Thursday

BREAKFAST: BreakfastEgg Salad NS with greenteaLUNCH: Leftover Carrot-Ginger Soup NS and 1⁄2BaconGrilledCheeseNSSNACK: RoastedCauliflower BruschettaNSDINNER: Pasta CarbonarawithCrispyKaleNSwithGreensandBeansSalad

FridayBREAKFAST: PumpkinMuffins with CarobDrizzle NS with peanutbutterandgreenteaLUNCH: Leftover Greensand Beans Salad withwalnuts and freshmozzarellacheeseSNACK: Crudités andCreamyGoatCheeseDipNSDINNER: Fish Tacos withBeanandCrunchyFennelSlawNS

SaturdayBREAKFAST: Cinnamon-Oat Crêpes NS and greenteaLUNCH: MeltedMozzarella–Onion SoupNSSNACK:BakedGrapefruitDINNER: Turkey Pot PiewithCrunchyTopping

Tools

YOUCANFINDthefollowinghelpfultoolsonourPersonalizedLivingpageathttp://www.4yourtype.com/cookbooks.asp. From there, you will be able todownloadthesePDFsandprintthemfromyourcomputer:

FoodJournalKeeptrackofeverymealwiththishandylog.TrackingYourProgressThisisanadditionallogtohelpyoufocusonyourgoals.ShoppingList Makeyourshoppingtripeasywith this listofBeneficial foodsforyourtype.

TYPEABSHOPPINGLIST:ProduceBeetsBroccoliCauliflowerEggplantGarlicKaleParsnipsSweetpotatoFigsGrapesGrapefruitPineappleWatermelon

BakingAgave

BakingpowderBrownriceflourMolassesOatflourSeasaltSoyflourSpeltflour

DairyCottagecheeseEggsFetacheeseGheeGoat’smilkMozzarellacheeseGoatcheeseRicottaYogurt

Meat/SeafoodCodLambMahimahiRedsnapperSalmonTunaTurkey

MiscellaneousOliveoilAlmondsPeanutsPeanutbutterWalnutsLentilsNavybeansSoybeansTempeh

TofuOatbreadSpeltbreadSproutedwheatbreadParsleyCurryChamomileteaGingerteaGreenteaRedwine

Please note: This shopping list only highlights the most frequently usedBeneficial and some Neutral foods for Type AB. For a complete list ofBeneficial, Neutral, and Avoid, please reference Eat Right 4 Your Type, theBloodTypeABFood,Beverage,andSupplementLists,orconsultyourSWAMIpersonalizednutritionreportifyouhaveone.

TimetoThinkGreen

MICHEL NISCHAN IS a sustainable chef, cookbook author, andconnoisseur of local, healthy food.Hewrote in one of his books,SustainablyDelicious: Making theWorld a Better Place, One Recipe at a Time, “Wherethereisflavor,therearenutrients,andwheretherearenutrients,thereishealth.”It iswell knownby chefs around theglobe that thebest foodcomes from thefreshest ingredients, and nothing is fresher than a tomato grown in your ownbackyard or at the local farm.When youmeander through your local farmersmarket andbrowse fruits andvegetables picked at their peakof freshness, thesmells, touch, and tastes become infinitely more vibrant than a similar strollthrough the supermarket. If you start any meal with fresh, local, whole-foodingredients,almostanythingyoumakewillbethebest-tastingfoodandthebestforyourhealth.

Here are a few highlights on buying organic, avoiding toxins in yourkitchen,andshoppingforthefreshestfruitsandvegetables.

QuickReviewoftheTerms

Whenever possible, buy organic food and grass-fed beef.Why? Conventionalfruits and vegetables are sprayed with harmful chemicals such as herbicides,pesticides,andinsecticides.Thechemicalsusedinthesesubstancescandisrupthormones, and potentially cause cancer, allergies, asthma, and other healthissues.Conventionally raisedmeat, dairy, and poultry exist in poor conditionsandarefedforthepurposeoffastweightgain,whichistaxingtotheirhealth.Asaresult,animalsaregivenantibiotics,whichendupinthemeatyoubuyatthegrocery store. In addition, someanimals areput onhormones tobulkup theirbodies, making their meat artificially larger and, therefore, more desirable toconsumers’eyes.EatingturkeyisaterrificsourceofhealingfoodforTypeABs,but if the meat is contaminated with hormones and antibiotics and causes

unnecessarydisruptionstoyoursystem,thegoodnessisessentiallynegated.Hereareafewdefinitionstosortoutsomeoftheconfusion:100PercentUSDACertifiedOrganic—Thismeans that theproductyoupurchasemustcontainonlyorganic ingredients,minuswaterandsalt.KnowingtheabbreviationUSDA is an easyway to identify foods that are100percentcertifiedorganic.Organic—Products must contain a minimum of 95 percent organicingredients.Eachingredientwithintheproductthatisorganicmustalsobelabeledassuch.Made with Organic Ingredients—Indicates that 70 percent or more organicingredients are contained in the product. The word organic cannot beprominentlydisplayedontheseproducts.Natural—Theproductcontainsnoartificialingredientsoraddedcolorandisprocessedinawaythatdoesnotfundamentallyaltertheproduct.NoHormones—Thistermcanonlybeusedforbeef.Poultryandporkarenotallowedtoberaisedusinghormones,sothelabelisunnecessary.Grass-Fed—Thistermappliestoanimalsthataresolelyfedgrassandhay.Free-Range—This indicates that animals are allowed access to the outside.Thislabelistricky,however,becausetherearealargenumberoffarmsthatkeep their animals inpoor conditionsbut allowa tiny space for “outdooraccess” in order to be labeled “Free Range.” Check outhttp://www.cornucopia.org/organic-egg-scorecard to determine if the eggsyoubuyarecomingfromhumanefarms.

TipsforBuyingLocalandOrganicChoosingFoodThatIsinSeason

Thisphrase is tossedarounda lot,butwhat is thebenefitofeating in season?Taste. Obviously, it also has a significant environmental impact, but thedifference between eating a fresh, off-the-vine heirloom tomato versus agenetically modified tomato from the grocery store is striking enough toconvinceeven theharshestskeptics.Eating inseasonalsoensures thatyouarerotatingthekindsofvegetablesinyourdiet,andasaresult,thenutrients.Thereis nothing more refreshing than fresh watermelon in the summer or roasted

pumpkin in the fall. Make a habit of eating only the best by choosing local,organicfoodthatisinseason.

WheretoFindFreshFoodinSeason?

Lookforlocallistingsindicatingfarmstandsorfarmersmarkets.Mostfarmsarealsohappy to showyouaround ifyouwant to stopby foravisitor takeyourchildren to see how food is grown and raised. A terrific resource for findinglocalfoodis:www.localharvest.org.Justfilloutyourcity/state,andyouwillbeprovidedwithalistingoflocalandorganicfoodhappenings.Eatinginseasonismoresatisfyingtothebodyandpalate.

LocalorOrganic?

Sometimeswe have tomake the choice between eating local food or organicfood,anditcanbeconfusing.Localfoodisterrificbecauseofitsfreshnessandlimited impacton theenvironment; it doesnothave tobe shippedall thewayfromChiletogettoyourtable.Foodthatisorganic,however,isgrownwithoutharmful chemicals that are detrimental to your health but that also negativelyimpactourenvironment.Inanidealworld,wewouldn’thavetochoosebetweenorganicandpesticide-freefoods,butsometimesthat is thechoicewearefacedwithasconsumers.Thankfullymany independent, local farmspracticeorganicfarming,whichcanlimittheneedforthesechoices.

HealthyChoicesonaBudget?

At some point,we all have towatchwhatwe spend on everything, includingfood. The number-one tip for maintaining a healthy diet on a budget isprioritizing.Ifyouareeatingrightforyourbloodtype,youwillbecuttingoutextraslikepotatochips,soda,prepareddips,cookies,andmostoverlyprocessedfoods. This alone will start to make room in your budget for healthieralternatives. Additionally, buying food in season is far less expensive thanbuying those same foods out of season. For example, a pint of organicblueberriesinthemiddleofthewintercancostupto$6.99;thesamepintatthefarmersmarket in the summer can go as low as $2.99.When stocking up ongrainsor nuts, be savvyandbuy inbulk.Nuts contain fats that if left inyour

pantrycouldspoilquickly.Excessnutscanbestored in thefreezer forseveralmonths.Buyinginbulkalsomeansyouarecuttingdownonthecostandwasteofexcesspackaging,whichyoudefinitelypayfor.

Finally,prioritizingyourorganicpurchaseswill saveyouabundle.Therearetwelvefruitsandvegetablesthatcarrythemostpesticideresidue;therefore,buyingtheseingredientsorganicshouldtakepriority.(SeethefoodsontheDirtyDozenlistedbelow.)Ifyouareonabudget,don’tcutoutthesefoodsentirely,simply cut back how many you buy in one trip. Try to pick one or twoingredientsthatyoumustbuyorganicandsupplementthemwithproduceknowntocarrythelowestlevelsofpesticides,alsoknownastheCleanFifteen.

DirtyDozen/CleanFifteen

BelowisalistoftheDirtyDozen*.Trytobuytheseorganicasoftenaspossibletoreduceyourpesticideexposure.

1. Apples2. Celery3. Strawberries4. Peaches5. Spinach6. Nectarines—imported7. Grapes—imported8. Sweetbellpeppers(AvoidforAB)9. Potatoes10. Blueberries—domestic11. Lettuce12. Kale/Collardgreens

Listedhere are theCleanFifteen*, a list of produce that has the smallesttracesofpesticidesandarethereforesafesttobuyintheirconventionalform.Ifit is possible, however, choosing organic is always better for yourself and theenvironment.

1. Onions2. Sweetcorn(AvoidforAB)

3. Pineapples4. Avocado(AvoidforAB)5. Asparagus6. Sweetpeas7. Mangoes(AvoidforAB)8. Eggplant9. Cantaloupe—domestic10. Kiwi11. Cabbage12. Watermelon13. Sweetpotatoes14. Grapefruit15. Mushrooms

SafeFoodStorage

Thefirstquestionis,whatissafe?Asmostofusareaware,thereisachemicalin most plastics called BPA (Biphenol-A), which, when ingested, acts as ahormone disrupter. Studies recently conducted report that BPA negativelyaffects hormone levels, which can lead to obesity as well as problems withthyroidfunctionandtheriskofcertaincancers.

WhereIsBPAFound?

BPA is a compound found in consumer products such as plastic containers,waterbottles,plasticwrap,cans,andsomecartons.Plasticslabeled3,6,or7forrecyclingpurposesoftencontainBPA.

WhatMakesBPALeachintoOurFood?

Cans contain BPA in their lining. Therefore, when a can contains foodswithhighlevelsofacidity(suchastomatoes),thereisagreaterlikelihoodthatBPAwillseepintothefood.Foodswithhighacidityalsoaffectplastics,butadrasticchangeinthetemperatureofplastics(likefreezingorbeingleftinawarmcar)willhavethesameleachingeffect.

HowDoIAvoidThem?

Thankfully, it is getting easier and easier to avoid BPA, mostly because thechemical is being banned by the government in most products for children.Additionally, themore we know about the harmful effects of BPA, themoredemandthereisinthemarketforproductsthatarefreeofthisharmfulchemical.There are a many companies making available BPA-free products. A terrificalternative to canned tomatoes are products packaged by Tetra Pak; all of itspackaging isBPA-free.Additionally, look for foods packaged in glass jars asopposedtocansorplastics.

What Should Be Done About Buying Food inPlastic/Cans?

Thebestwaytopurchasefoodisfresh,inglass,orinTetraPakcartons.Meatsandseafoodthatarepackagedbyyourbutcherinplasticcanbeswappedoutathome for further storage. Ifyou feel inclined,however, letyourbutcherknowyou would prefer your food wrapped in paper. If enough people speak up, achangewillcertainlyhappen.

HowDoIPackSafeSchoolLunches?

Traditionally, kids’ lunch boxes and plastic bottles contained BPA. The goodnewsisthatthereareanincreasingnumberofBPA-freeoptionsavailablenow;you just have to look out for them. Due to recent studies about the adverseeffectsofBPAonhealth,mostcompaniesaretryingtoorarerequiredbylawtoswitchtoBPA-freematerials.Thatbeingsaid,glasscontainerswithsealablelidsareavailableinmanydifferentsizesandareanothergreatalternativetoplastic.

NOTE:Getkidsinvolved,sotheystartlearningyoung.Letthemhelpyouintheprocessofpreparingandpackingtheirlunches.Thisallowsthemtolearnabout healthier nutrition. Choose fun, nontoxic snack packs for them to storetheirlunches.

CleaninguptheKitchenWhat’sWrongwithChemicals?

Traditional household cleaners contain chemicals such as alkylphenols,alkylphenolethoxylates,ammonia,chlorine,anddiethanolamine,justtonameafew.Thesechemicalscancauseallergies,skinirritation,asthma,andpotentiallymuchmoreserioushealthproblems.Avoidingthesechemicalsandothersinourenvironmentisprettymuchimpossible,butwhatwecandoisbecomeawareofwhere theyexist, and limitourexposureasmuchaspossible.The first step iscleaning out your detergents, bleach, disinfectant sprays, or wipes along withanyothercleaningproducts.

IsItMoreExpensivetoUseNaturalCleaners?

If you’re smart about it, it doesn’t have to be. In fact, cleaning with naturalproducts can actually be less expensive. For example, vinegar is mentionedbelowasareplacementtosomecleaningproducts.Agenericbrandofvinegarisabout$0.02/ounce,andalittledefinitelygoesalongway.

What Are SomeHousehold Products That Can CleanWell?

Thebestnontoxiccleanersare:vinegar,bakingsoda,lemonjuice,andclubsoda.Vinegarisanaturaldisinfectantand,believeitornot,deodorizer.Youcanuseitonfloors,countertops,sinks,andanysurface thatneedscleaning.Bakingsodamixedwithwaterisslightlyabrasiveandcanbeusedtocleanstainlesssteelandcarpets,andalsoactsasafabricsofteneranddeodorizer.

AppendixI

AdditionalInformationontheBloodTypeDiet

DiscoverYourBloodType

It isdifficult tobeginadietbasedonblood type ifyouarenotawareofyourowntype.InEurope,bloodtypeissomethingalmosteveryoneknows,butherein theUnited States, unlesswe need a transfusion,we can go our entire liveswithoutknowingwhatbloodtypeweare.Hereareseveralsimplewaystofindoutyourtype:Donateblood.Notonlyareyouprovidingacriticalservicetothecommunity,but this is a freeandsimpleway to findoutwhatblood typeyouare.Tofindyourlocaldonationcenter,visittheAmericanRedCrosswebsite’sGiveBloodpage(www.redcrossblood.org).

Purchase a blood-typing test kit at D’Adamo Personalized Nutrition(www.4yourtype.com), under Books and Tests. The kit is inexpensive andsimpletodoinyourownhome.

Nexttimeyouvisityourdoctorforabloodworkup,askhimorhertoaddbloodtypetotheblood-drawprotocol.

SecretorStatus

Inthisbook,wealsoaddressSecretorStatus,taggingeachrecipetoindicateifitis appropriate for both Secretors andNon-Secretors. If you do not knowyourSecretor Status, you can purchase a Secretor Status Test Kit from D’AdamoPersonalizedNutrition(www.4yourtype.com).

CenterofExcellenceinGenerativeMedicine

The Center of Excellence (COE) in Generative Medicine is a collaborationbetween Dr. Peter D’Adamo and the University of Bridgeport to create afrontiers-focused biomedical initiative without parallel in any other medicalschool.TheCOEcombinespatientcare,clinicalresearch,andhands-onteachingopportunities forstudents inUB’sHealthSciencesprogram. It isalsohome toDr. Peter D’Adamo’s clinical practice. For information and appointments foreitherprivate-practicepatientsorclinic-shiftpatients,pleasecontact:CenterofExcellenceinGenerativeMedicine115BroadStreet

Bridgeport,CT06604(203)366-0526www.generativemedicine.org/

D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc.

ForinformationontheBloodTypeDiet,individualizedsupplements,andtestingkits,pleasecontact:NorthAmericanPharmacal,Inc.

213DanburyRoadWilton,CT06897International:(203)761-0042Toll-freeUSA:(877)226-8973Fax:(203)761-0043www.4yourtype.com

www.dadamo.com—ForAllThingsPeterD’Adamo

One of the longest runningwebsites on the Internet,www.dadamo.com is thehome page for the community of netizens who follow the work of Dr. PeterD’Adamo.Thiseasy-to-navigatesiteischockfulofhelpfultools,blogs,andoneofthewarmest,mostwelcomingchatforumstobefound.Newbiesarewelcometothismoderated,family-friendlycommunity.

AppendixII

Products

Dr.D’Adamo’s products used in this book andwhere to find them:ProteinBlend™Powder—TypeB/AB

Dr.D’Adamocreatedaspecificproteinpowder tobenefit the individualneedsofeachblood type.TheTypeABpowderhasahighproteincontentbasedonwholewheyconcentrate,andcontainsnosugar.

ProteinBlend™Powdercanbepurchasedonlineatwww.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldownto“BarsandShakes.”

Unibar®ProteinBar

TheUnibar®isthehealthysnackyoudon’thavetofeelguiltyabout!DesignedbyDr.D’Adamoforallbloodtypes,includingSecretorsandNon-Secretors,theUnibar® is ideal as ameal replacement, clean-fuel workout bar, or nutritioussnackforaburstofenergybetweenmeals.

ChocolateCherry(15gramsofprotein)andBlueberryAlmond(13gramsof protein)Unibar®s canbe purchasedonline atwww.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldownto“BarsandShakes.”

CarobExtract™

Thisdelicious, irresistiblesyrupmadefromthecarobbeanisBeneficial forallbloodtypesforeasingdigestivediscomfortaswellascopingwithfatigue.It’ssogood that 1 teaspoon a daywon’t be enough!Use as a toppingon crêpes, icecream,muffins,andevencereals.

CarobExtract™canbe purchasedonline atwww.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntofind“BarsandShakes.”

Proberry3™Liquid

Developed for immune support, Proberry 3™ comes in both capsules andliquid…but after tasting the liquid you will be hooked! I drink it by theteaspoonfulwhenIhaveacold,ordrizzleitinsmoothies,mixinicecream,orstirintoteaforatastyboostofantioxidants.

Proberry3™canbepurchasedonlineatwww.4yourtype.com,simplyclick“RightforAllTypes”then“ImmuneSupport,”andscrolldowntofindProberry3™Liquid.

ForacompletelistofallproductsformulatedbyDr.PeterJ.D’Adamo,gotowww.4yourtype.com.

SWAMI©PersonalizedNutritionSoftwareProgram

Dr. D’Adamo developed the SWAMI© software to harness the power ofcomputersandartificialintelligence,usingtheirtremendousprecisionandspeedtohelptailoruniqueone-of-akinddiets.

Fromitsextensiveknowledgebase,SWAMI©canevaluatemorethan700foods formore than200 individualattributes (suchascholesterol level,glutencontent, presence of antioxidants, etc.) to determine if that food is either asuperfoodortoxinforyou.Itprovidesaspecificone-of-a-kinddietinaneasy-to-read, friendly format.Formore informationaboutSWAMI©, youcango towww.4yourtype.com.

AppendixIII

References

1. Bob’s Red Mill. Bob’s Red Mill Natural Foods. www.bobsredmill.com.AccessedMay2013.

2. D’Adamo,PeterJ.,andWhitney,Catherine.EatRight4YourBloodType.NewYork:G.P.Putnam’sSons,1996.

3. D’Adamo,PeterJ.,andWhitney,Catherine.LiveRight4YourBloodType.NewYork:G.P.Putnam’sSons,2001.

4. “EWG’s Shopper’s Guide to Pesticides in Produce.” EnvironmentalWorkingGroup,www.ewg.org,2011.

5. “FoodLabeling/OrganicFoods.”UnitedStatesDepartmentofAgriculture,www.usda.gov.AccessedMay2013.

6. HealthyChild,HealthyWorld.October23,2011.www.healthychild.org.7. Mateljan, George. “The World’s Healthiest Foods,” www.whfoods.com.

AccessedMay2013.8. Nischan,Michel,andGoodbody,Mary.SustainablyDelicious:MakingtheWorld a Better Place,One Recipe at a Time. NewYork: RodaleBooks,2010.

Acknowledgments

PETERJ.D’ADAMO

ItiswithgreatpleasuretosharewiththereadersofEatRight4YourTypeandfollowersofmyworkontheBloodTypeDiet®andmycontinuingexplorationsin the area of personalizedmedicine theEat Right 4 Your Type PersonalizedCookbook series. There aremany people I would like to thank, as thiswas agroupeffort.

My deep appreciation to Berkley Books, a division of Penguin Group(USA), as my longtime publisher; in particular, my editor, Denise Silvestro,whose personal belief in these cookbooks brought them from their original e-bookformattowherewearetoday;publisher,LeslieGelbman;AllisonJanice,whocoordinated theproductionefforts;PamBarricklow, themanagingeditor;and the entireBerkley teamwhoworked on these books. Iwould also like tothankmydedicated agent, JanisVallely,whose encouragement, guidance, andtenacityhavemadethisbookpossible.

AveryspecialthankstoKristinO’Connor,whoseculinaryskills,combinedwith her depth of knowledge of and belief in the Blood Type Diet®, haveallowedustodevelopdelicious,nutritiousrecipesthatarerightforeachtype.

A special nodof appreciation forour teamatNorthAmericanPharmacaland Drum Hill, who worked on these books as they were being developed,especially Bob Messineo, Wendy Simmons-Taylor, Ann Quasarano, JohnAlvord,EmilyD’Adamo,andAngelaBergamini.

Asalways,Iamgratefultomywifeandpartner,MarthaMoskoD’Adamo,for her unwavering support and for the role she played in shepherding thesebooksintoexistence;andtomytwodaughters,ClaudiaandEmily,whoshareadeeppassionforthisworkandforawell-cookedmeal.

Afinal thanks to thehundredsof thousandsof readersandfollowerswhohave shared this journey with me. I am encouraged and fortified by yourcontinuingdedicationtoyourpersonalhealthandwell-being,andIamhumbled

byyourtrustandcommitmenttothiswork.

KRISTINO’CONNOR

Iamso fortunate tohavesuchahugearenaofsupport; I trulycouldnothavedoneitwithoutanyofyou.

First,ofcourseisDr.PeterD’Adamo,thesciencebehindthiseffectivediet.I will always respect your brilliant mind and interest in making this world ahealthierplace.Tomymother,SusanO’Connor, forbeing the reasonIhadsomuch faith in this diet, teachingmehow to cook, supportingmy everymove,andbeingtherebymysidewhileItestedallsixhundredrecipes!Tomyfather,Kevin O’Connor, who sees more potential in me than anyone I’ve ever met,guidedme in thebasicsofphotography,and taughtme tohave thecourage toputmyselfout thereoverandoveragain.Tomybrother,Dr.RyanO’Connor,forvaluingmyaccomplishmentsandalwayssharinginthejoyofmysuccessasif itwerehisown…andbeingaverywilling recipe-testingguineapig!TomygrandparentsMikeandEllieDeMaio,thankyouforbeingmycheerleaders,andforprovidingencouragementandunconditionalsupport.

A huge thank you to David Domedion for utilizing his expertise tometiculously edit every recipe. Thank you toChris Bierlein for his incredibletalent,kindspirit,andgenerositywithshootingandeditingourgorgeouscoverphotos.Wewereprivilegedtoworkwithbothofyou.

HeatherRahilly,whose friendship keptme sane andwhose intellect keptmeintherace,thankyouforbeingthemostthoroughattorneyIcouldaskfor!Tomyfriends,whoarealllikefamilytome,forselflesslyofferinghelpinanywaytheycould:AnnieGaffron,MandyGeisler,LathaChirunomula(alongwithPadma andPushpavathi, for teachingme the basics of South Indian cooking),JenniferEastes,IwonaLacka,andtheMetwallys.

ThankyoutoTimMacklinforbeingmyverypatientmentor,agreatsourceof knowledge, and encouragement. Thanks to Danielle Boccher, ScottOlnhausen, and the rest ofmy pals atConcentric! Special thanks toDr. PeterBongiornoandDr.PinaLoGiudicefortakingmeundertheirwingwhenIwasjustalittlefledglingcookwantingtomakeadifference.

Thank you to Kate Fitzpatrick and Ann Quasarano, whose dependabilityand efforts at getting our book out there in the public eye was very muchappreciated.ThankstoStephenCzickforhishoursofeditingandsupport,andWendySimmons-Taylorforallherpatiencewithstylingthesebooks.

Thanks to Martha D’Adamo and the team at Drum Hill Publishing for

givingmetheopportunitytoworkonthesecookbooksthatIverymuchloveandbelievein.

Andfinally,averyspecialthankyoutoCraigAndersonfortakingachanceonmeattheverybeginningandopeningthedoorstomydreams.

AbouttheAuthors

PETERJ.D’ADAMO

A second-generation naturopathic doctor, Dr. D’Adamo has been practicingnaturopathicmedicineformorethanthirtyyears.Bestknownforhisresearchonhuman blood groups and nutrition, Dr. D’Adamo is also a well-respectedresearcher in the field of natural products and a Distinguished Professor ofClinicalSciencesattheUniversityofBridgeport.Heisthefounderanddirectorof theCenter of Excellence inGenerativeMedicine, a clinical, academic, andresearch institute, which also houses his private clinical practice located in abeautifully restored Victorian house on the campus of the University ofBridgeportoverlookingtheLongIslandSound.Dr.D’Adamoistherecipientofthe1990AANPPhysicianoftheYearAwardforhisroleinthecreationoftheJournalofNaturopathicMedicine.Dr.D’Adamo’sseriesofbooksareNewYorkTimes bestsellers and Book-of-the-Month Club selections. He was named the“MostIntriguingHealthAuthorof1999,”andhis firstbook,EatRight4YourType,wasvotedoneofthe“TenMostInfluentialHealthBooksofAllTime”bymedia industry analysts.PublishersWeekly calledhis thirdbook,LiveRight4

YourType,“Acomprehensiveandfascinatingtheorythathasbeenmeticulouslyresearched.”Hisbookshavebeentranslatedintosixty-fivelanguages,andthereareover7millioncopiesofhisbooksworldwide.

KRISTINO’CONNOR

KristinO’Connorhasmade it her life’swork to create food that is irresistiblytasty and healthy, a combination she hopes will inspire people to love good,healthy food and encourage them tomake it a lifelonghabit. In doing so, shecreated NourishThis.com—a website with recipes, articles, and tips on eatingwellandlivinggreen;volunteersforHealthyChild,HealthyWorld—anonprofitthat educatesparents aboutnutritional andenvironmental issues affecting theirchildren; and presented at theKids Food Festival inNewYorkCity. She hasworked for a FoodNetwork andCookingChannel production company as anassociateproduceronmanyoftheirshows,wasanabove-the-linecateringcheffor a lead actor on a major motion picture, and is now working as a privatecelebrity chef. Kristin continues to volunteer for nonprofit organizations thatpromoteahealthydietandenvironment,andhopes tocontinuehercareerasacookbookauthorinthefuture.

*Recipesprovidedinbooks.

*SeeBlackstrap-CherryGranolaNSrecipe(page27).

*SeeVegetableStockNSrecipe(page221).

*SeeChocolateSyrupNSrecipe(page218).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page247).

*SeeNavyBeanHummusNSrecipe(page165).

*SeeBasicBreadCrumbsrecipe(page222).

*SeeTurkeyStockNSrecipe(page220)orVegetableStockNSrecipe(page221).

**SeeBasicBreadCrumbsrecipe(page222).

*SeeRicePolentaNSrecipe(page155).

*SeeCinnamonSyruprecipe(page219).

*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page247).

*Information about purchasing Protein Blend™ Powder—Type B/AB can be found inAppendixII:Products(page247).

*Ifyoucannotfindacaiberries,driedcranberriescanbesubstituted.

*SeeChocolateSyrupNSrecipe(page218).

*Dirty Dozen and Clean Fifteen taken from the Environmental Working Group website,www.ewg.org.

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