Substitutions
An integral part of acclimating to your new diet is being able to fill in the void created by your Best Avoided list. Below is a list of substitutions to help you along the way. A number of these are not direct substitutions, but you will see from recipes in this book how they are adapted to work in place of items on your Best Avoided list.
BREAD—The beauty about having blood Type AB is that there are many bread options out there for you. Be certain, however, to read the labels of bread you buy in the store. A bread may carry the claim of being “whole grain oat bread” but will contain white flour or some other ingredient that is on your Avoid list. We always recommend variety in a healthy diet, so even if you find great oat bread, try a spelt, rye, or sprouted wheat version to mix things up and diversify your nutritional intake.
PASTA—The best pasta you can get is made from either spelt or brown rice. Similar to breads, however, many varieties contain corn or wheat flour so be sure to read the label.
BUTTER—This may be one of those things that is difficult to let go of. A terrific alternative, however, is ghee, which is simply clarified butter. When butter is heated, it separates and the lactose comes to the top and the fat remains on the bottom. When the lactose is removed, what remains is called ghee. Use it just like butter, to spread on toast or add to rice or vegetables. Ghee is never salted, so when you are spreading it on toast you might want to add a touch of sea salt.
FLOUR—The best flours for baking are a combination for texture and taste. In this book we try to incorporate highly Beneficial flours. Although those following the Type AB diet can have whole wheat, combinations such as spelt and oat, or brown rice and millet, are the most Beneficial grains. Whole wheat can have a very earthy taste and hearty texture, whereas spelt and oat lend more of a tender softness that seems to be more appealing for most people.
Two great everyday baking mixes for Type AB are:
2 parts spelt flour (2⁄3 cup for one batch)
1 part oat flour (1⁄3 cup for one batch)
Add 2 teaspoons baking powder and 1⁄2 teaspoon sea salt to each batch.
or:
1 part brown rice flour (1⁄3 cup for one batch)
1 part millet flour (1⁄3 cup for one batch)
1 part arrowroot starch (1⁄3 cup for one batch)
Add 2 teaspoons baking powder and 1⁄2 teaspoon sea salt to each batch.
Menu Planning
The following are suggestions to show you how to put the recipes in this book together to create weekly menus for you and your family. They are arranged in a way to keep a balanced diet, but feel free to mix and match as you see fit. If you plan to follow the menu exactly, read it thoroughly ahead of time so you can see where you would need to buy a little extra to account for leftovers, and where it would be practical to plan/prep ahead. The purpose of menu planning is to make life as easy as possible by utilizing leftovers and planning more involved meals for weekends.
In addition to the list below, make sure you are drinking a minimum of six (8-oz.) glasses of water per day to stay properly hydrated.
MENU PLANNING TIPS:
Four-Week Meal Planner
Week 1
Sunday
BREAKFAST: Wild-Rice Waffles NS with sliced banana and raw walnuts
LUNCH: Ratatouille NS
SNACK: Cucumber slices with Curried Egg Salad NS
DINNER: Turkey Chili NS
Monday
BREAKFAST: Blackstrap-Cherry Granola NS, rice cereal, yogurt with fresh blueberries, and green tea
LUNCH: Leftover Turkey Chili NS with mixed greens salad dressed with lemon and olive oil
SNACK: Pear and Apple Chips NS and Spicy Rosemary-Nut Clusters
DINNER: Lemon-Ginger Salmon with Brown Rice Salad NS
Tuesday
BREAKFAST: Scrambled eggs with Blueberry-Walnut Muffins and green tea
LUNCH: Raw Kale Salad with Zesty Lime Dressing NS and leftover Lemon-Ginger Salmon
SNACK: Flax Crackers NS and Heirloom Tomato and Eggplant Salsa
DINNER: Crispy-Coated Turkey Tenderloins with Apricot Dipping Sauce NS and Ratatouille NS
Wednesday
BREAKFAST: Homemade Turkey Breakfast Sausage NS with sliced pineapple and green tea
LUNCH: Raw Kale Salad with Zesty Lime Dressing NS and leftover Crispy-Coated Turkey Tenderloins with Apricot Dipping Sauce NS
SNACK: Pear and Apple Chips NS and Spicy Rosemary-Nut Clusters
DINNER: Grilled Radicchio and Walnut-Spinach Pesto NS
Thursday
BREAKFAST: Blueberry-Walnut Muffins with leftover Homemade Turkey Breakfast Sausage NS and green tea
LUNCH: Greens and Beans Salad with feta cheese
SNACK: Protein Blend™ Powder—Type B/AB drink
DINNER: Tangy Pineapple and Tempeh Kabobs NS with Roasted Autumn Roots NS
Friday
BREAKFAST: Quinoa Muesli NS, banana slices, blueberries, and green tea
LUNCH: Leftover Greens and Beans Salad with leftover Tangy Pineapple and Tempeh Kabobs NS
SNACK: Carob–Walnut Butter–Stuffed Figs NS
DINNER: Roasted Tomato and Broccoli Mac and Cheese NS and Garlic-Creamed Collards and Spinach NS
Saturday
BREAKFAST: Broccoli-Feta Frittata NS with green tea and pineapple
LUNCH: 1⁄2 Bacon Grilled Cheese NS with Melted Mozzarella–Onion Soup NS
SNACK: Peanut Butter Rice Cakes with Mini Chips
DINNER: Seafood Paella NS
Sunday
BREAKFAST: Cherry Scones NS with peanut butter and green tea
LUNCH: Pinto Bean Stew NS
SNACK: Grilled Pineapple with Cinnamon Syrup
DINNER: Moroccan Lamb Tagine NS
Monday
BREAKFAST: Breakfast Egg Salad NS
LUNCH: Mint and Cherry Tomato Tabbouleh with leftover Moroccan Lamb Tagine NS
SNACK: Homemade Applesauce
DINNER: Shredded Turkey Bake NS
Tuesday
BREAKFAST: Quinoa Muesli NS with sliced bananas and fresh blueberries
LUNCH: Leftover Shredded Turkey Bake NS with mixed greens dressed in olive oil and lemon
SNACK: Grilled Pineapple with Cinnamon Syrup
DINNER: Pasta Carbonara with Crispy Kale NS
Wednesday
BREAKFAST: Turkey Bacon–Spinach Squares NS with sliced pineapple and green tea
LUNCH: Leftover Pasta Carbonara with Crispy Kale NS
SNACK: Toasty Pizza Bites NS
DINNER: Lamb Steaks in a Wild-Mushroom Sauce NS
Thursday
BREAKFAST: Broccoli-Feta Frittata NS with green tea
LUNCH: Navy Bean Hummus and Feta Sandwich NS
SNACK: Homemade Applesauce
DINNER: Turkey Meat Loaf with Spicy Collards NS and Baked Beans
Friday
BREAKFAST: Granola–Nut Butter Fruit Slices NS with green tea
LUNCH: Leftover Turkey Meat Loaf sandwiches
SNACK: Protein Blend™ Powder—Type B/AB drink
DINNER: Spicy Seafood Stew
Saturday
BREAKFAST: Spelt Pancakes NS with scrambled eggs and green tea
LUNCH: Salmon-Filled Radicchio Cups
SNACK: Crispy Spring Vegetable Cakes NS
DINNER: Sweet Potato Gnocchi with Basil-Cranberry Sauce NS with mozzarella cheese
Week 3
Sunday
BREAKFAST: Pear-Rosemary Bread NS with poached egg and green tea
LUNCH: Fish Fillet Sandwich
SNACK: Crudités and Creamy Goat Cheese Dip NS
DINNER: Turkey Mole Drumsticks with Whipped Sweet Potato Soufflé NS and Broccoli and Cabbage Slaw
Monday
BREAKFAST: Creamy Almond Butter Smoothie NS and green tea
LUNCH: Leftover Turkey Mole Drumsticks and Broccoli and Cabbage Slaw
SNACK: Unibar® Protein Bar
DINNER: Salmon Soybean Cakes with Cilantro-Cream Sauce NS and Spicy Roasted Mustard Greens with Feta NS
Tuesday
BREAKFAST: Pear-Rosemary Bread NS with scrambled eggs and green tea
LUNCH: Leftover Salmon Soybean Cakes with Cilantro-Cream Sauce NS and romaine dressed in lemon and olive oil
SNACK: Marinated Mozzarella NS with Flax Crackers NS
DINNER: Slow-Cooker Butternut Squash–Lentil Stew NS with Sweet-and-Salty Brussels
BREAKFAST: Turkey Bacon–Spinach Squares NS and green tea
LUNCH: Leftover Slow-Cooker Butternut Squash–Lentil Stew NS
SNACK: Unibar® Protein Bar
DINNER: Broccoli Northern Bean Soup NS with Green Tea Poached Turkey Tenderloin NS
Thursday
BREAKFAST: Blackstrap-Cherry Granola NS, rice cereal, yogurt with fresh blueberries, and green tea
LUNCH: Shredded leftover Green Tea–Poached Turkey Tenderloin NS with cranberries and walnuts over spinach with olive oil and lemon
SNACK: Marinated Mozzarella NS with Flax Crackers NS
DINNER: Herb-Crusted Turkey Breast Stuffed with Shallots and Figs NS with Roasted Pumpkin with Fried Sage NS
Friday
BREAKFAST: Homemade Turkey Breakfast Sausage NS with sliced pineapple and green tea
LUNCH: Leftover Herb-Crusted Turkey Breast Stuffed with Shallots and Figs NS over Raw Kale Salad with Zesty Lime Dressing NS
SNACK: Unibar® Protein Bar
DINNER: Turkey Sausage–Zucchini Boats with Wild-Grain Soup with Sun-Dried Tomato Pesto NS
Saturday
BREAKFAST: Kale and Zucchini Soufflé NS and green tea
LUNCH: Crunchy Green Bean and Beet Spring Rolls with Sweet Cherry Dip NS
SNACK: Farmer Cheese and Beet-Endive Cups NS
DINNER: Spring Pesto Pasta NS with grilled salmon
Week 4
Sunday
BREAKFAST: Savory Herb and Cheese Bread Pudding NS
LUNCH: Navy Bean Hummus and Feta Sandwich NS
SNACK: Fruit Salad with Mint-Lime Dressing NS
DINNER: Sweet Potato Shepherd’s Pie NS with Roasted Tomato and Broccoli Mac and Cheese NS
Monday
BREAKFAST: Maple-Sausage Scramble and green tea
LUNCH: Leftover Sweet Potato Shepherd’s Pie NS
SNACK: Roasted Cauliflower Bruschetta NS
DINNER: Noodles with Poached Salmon and Basil Cream NS and Roasted Escarole NS
Tuesday
BREAKFAST: Pumpkin Muffins with Carob Drizzle NS with peanut butter and green tea
LUNCH: Baked Falafel NS with Roasted Tomato Greek Salad NS
SNACK: Fruit Salad with Mint-Lime Dressing NS
DINNER: Lentil Burgers and Asparagus with Crispy Walnut Bacon
Wednesday
BREAKFAST: Granola–Nut Butter Fruit Slices with Tropical Kale Smoothie NS and green tea
LUNCH: Leftover Asparagus with Crispy Walnut Bacon wrapped in Boston Bibb lettuce with feta cheese
SNACK: Crudités and Creamy Goat Cheese Dip NS
DINNER: Ginger-Tofu Stir-Fry NS with Carrot-Ginger Soup NS
Thursday
BREAKFAST: Breakfast Egg Salad NS with green tea
LUNCH: Leftover Carrot-Ginger Soup NS and 1⁄2 Bacon Grilled Cheese NS
SNACK: Roasted Cauliflower Bruschetta NS
DINNER: Pasta Carbonara with Crispy Kale NS with Greens and Beans Salad
Friday
BREAKFAST: Pumpkin Muffins with Carob Drizzle NS with peanut butter and green tea
LUNCH: Leftover Greens and Beans Salad with walnuts and fresh mozzarella cheese
SNACK: Crudités and Creamy Goat Cheese Dip NS
DINNER: Fish Tacos with Bean and Crunchy Fennel Slaw NS
Saturday
BREAKFAST: Cinnamon-Oat Crêpes NS and green tea
LUNCH: Melted Mozzarella–Onion Soup NS
SNACK: Baked Grapefruit
DINNER: Turkey Pot Pie with Crunchy Topping