Eat Right 4 Your Type Personalized Cookbook Type O: 150+ Healthy Recipes for Your Blood Type Diet™

BREAD—If you cannot have spelt, there are several breads containing brown rice and millet. Though not sold in many stores, most are accessible online. They are often less expensive to order online in bulk and store in the freezer. Bakers make varieties with flax, garlic, basil, cinnamon, and banana walnut, as well as bagels, rolls, hot dog buns, and even flatbreads, which are a perfect base for pizza. If you are able to eat spelt, there are more options available. Just be sure to read labels carefully because many breads contain ingredients that may not work for your blood type. In addition, because grains in general are not as Beneficial to Type Os, another option is to swap bread for lettuces like Boston Bibb or endive to make little pockets for sandwich fillings.

PASTA—Wheat- and gluten-free pasta is fairly easy to come by these days, and found in most grocery stores. You want to look for a brand with ingredients containing no more than brown rice flour (or bran) and water. When cooking gluten-free, it is important to know that, if boiled too long, the noodles will become undesirably mushy and fall apart. You should cook pasta 3 to 4 minutes short of the recommended package cooking time to ensure a good, slightly al dente texture.

BUTTER—Most Type Os are allowed butter and in some cases, it is a Beneficial food. If you are unable to have butter, however, the best alternative 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.

OIL—Coconut and soy oils are not recommended for most Type O diets. Olive oil is a Beneficial food for all Os, and is a great alternative for cooking and baking. Use light olive oil for baking to avoid a pervasive olive taste in your baked goods. Extra virgin olive oil is terrific for dressing salads or even a medium-heat stir-fry.

SUGAR—There are a few alternatives to raw sugar, however, they are mostly liquid, so swapping 1:1 is not the best strategy. For Type Os, the best alternatives to sugar are blackstrap molasses, agave, maple syrup, maple sugar, and honey. Most of the recipes in this book call for agave and molasses because they are the most universally Beneficial sweeteners for the Blood Type Diet. You can, however, experiment with swapping agave or molasses for a combination of other sweeteners.

FLOUR—The best flours for wheat- and gluten-free baking come from using a combination for texture and taste. Recipes in this book use combinations such as brown rice flour, tapioca, and millet. Tapioca can also be swapped out for any acceptable fine, starchy flour such as arrowroot starch. Brown rice flour can be swapped out for another hearty grain such as millet, buckwheat, amaranth, or quinoa. Using a combination helps to significantly improve texture, taste, and quality of gluten-free baking.

Substitutions

Non-Secretor Substitutions

Menu Planning

Four-Week Meal Planner