CHAPTER 17

Main Dishes and One-Dish Meals

Breakfast Sausage

Sometimes it is difficult to come up with a varied source of protein for breakfast. This version avoids the usual additives found in commercial sausages. The recipe can also be made with turkey. Note among the ingredients is the addition of palm oil. This non-hydrogenated all-vegetable shortening is available from Spectrum Naturals.

SCD Legal, Modified for Low Phenol, Modified for Low Oxalate

1 pound (455 g) ground pork or ground turkey

1 egg lightly beaten (optional)

1 teaspoon coarse Kosher salt

1/2 teaspoon ground sage

1/4 teaspoon ground savory (eliminate for low phenol)

1/8 teaspoon ground nutmeg (sage for low phenol, low oxalate)

1/8 teaspoon ground ginger (cinnamon for low phenol, low oxalate)

1/4 teaspoon black pepper (white pepper for low phenol, low oxalate)

3 shakes cayenne pepper (almost 1/8 teaspoon)

2 shakes dried thyme (about 1/16 teaspoon)

11/2 tablespoons palm oil (or avocado or coconut oil)

3/4 teaspoon honey (clover)

Place ground pork in a large bowl, add egg (if using) and mix in well. Combine salt and seasonings. Sprinkle a little of the seasonings over the meat and work in by pushing down with a closed fist, dividing the meat, stacking it, and then pushing down again. Sprinkle a little more of the seasonings and repeat. Do this until the seasonings are worked throughout. Spread the palm oil over the meat and work in. Drizzle honey over the meat and work in.

Shape into nine patties and fry at a lower temperature than normally expected for sausage. If using an electric frying pan, set the temperature to just under 250°F (120°C, or gas mark 1/2), as the honey will cause the sausage to brown quickly. Cover in between turnings. Turn frequently and watch closely. Cook for approximately 10–15 minutes.

YIELD: 9 patties

Calories (kcal): 141; Total fat: 11g; Cholesterol: 57mg; Cholesterol: trace; Cholesterol: trace; Protein: 9g; Protein: 243mg; Potassium: 153mg; Calcium: 12mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 50IU.

Crustless Spinach Quiche

This is a nice adaptation of a popular recipe. It can be made with other additions, including mushrooms.

2 cups (500 g) non-GMO silken tofu

2 eggs

1/8 teaspoon garlic powder or minced garlic

1 small onion, coarsely chopped

1/8 teaspoon turmeric

1/2 teaspoon cumin

1/8 teaspoon nutmeg

2 tablespoons (15 g) prepared GFCF mustard

1 cup (235 ml) vegetable broth

1 teaspoon dried parsley

Salt and pepper to taste

1 pound (455 g) spinach or greens, rinsed, finely chopped, steamed, and drained, or use 1 package (16 ounces, or 455 g) frozen chopped spinach, steamed and drained

Dash paprika

VARIATIONS

OPTION: 1 jar (2.5 ounces, or 70 g) sliced mushrooms, drained, or 5 tablespoons (22 g) sliced white mushrooms

OPTION: 9-inch (23 cm) prepared or purchased GFCF pie crust

Coat a 9-inch (23 cm) pie plate with vegetable cooking spray (olive oil). (If using pie crust, omit cooking spray and line pie plate with crust.) Set aside.

Preheat oven to 450°F (230°C, or gas mark 8). Place tofu, eggs, garlic, onion, spices, mustard, vegetable broth, and parsley in a blender or food processor and blend on medium speed until smooth. Season with salt and pepper to taste.

In a large bowl, combine mixture with greens. Spoon mixture into greased pie plate. Sprinkle paprika on top.

Bake at 450°F (230°C, or gas mark 8) for 1 hour or until golden brown and a knife inserted in center comes out clean.

YIELD: 8 servings

Calories (kcal): 106; Total fat: 5g; Cholesterol: 47mg; Cholesterol: 8g; Cholesterol: 3g; Protein: 9g; Protein: 314mg; Potassium: 486mg; Calcium: 139mg; Iron: 6mg; Zinc: 1mg; Vitamin A: 4494IU.

Scrambled Veggie Eggs

SCD Legal

8 large eggs (organic)

1 tablespoon (15 ml) water

1/4 cup (55 g) puréed mashed cauliflower

Salt and pepper to taste

1 scallion, thinly sliced

1 tablespoon (3 g) chopped fresh basil (optional)

2 tablespoons (28 g) Earth Balance Spread or ghee

In a medium bowl, lightly mix eggs with water. Stir in cauliflower, salt, pepper, scallion, and basil (optional).

In a large skillet, melt the spread or ghee. Scramble egg mixture on low heat until done.

NOTE: To make mashed cauliflower, use the recipe in chapter 19 or purée the following in a blender:

1/2 cup (65 g) well-steamed/cooked, drained, and dried cauliflower

1 tablespoon (15 ml) or more rice or coconut milk (enough to “wet” the cauliflower)

YIELD: 8 servings

Calories (kcal): 97; Total fat: 8g; Cholesterol: 196mg; Cholesterol: 1g; Cholesterol: trace; Protein: 6g; Protein: 58mg; Potassium: 70mg; Calcium: 24mg; Iron: 1mg; Zinc: trace; Vitamin A: 428IU.

Ground Vegetable Omelet

Vegetables that work well in this omelet are broccoli, onions, zucchini, garlic, bell peppers, and carrots.

SCD Legal

1 cup (200 g) leftover cooked, chopped vegetables

2 to 3 large eggs

Sea salt

Pinch cayenne pepper

2 tablespoons (30 ml) olive oil

Purée the vegetables in a food processor or blender until smooth. Beat the eggs lightly in a medium bowl and season with salt and cayenne pepper. Mix the vegetables into the eggs.

Heat the oil in a skillet over medium heat. Pour the egg-vegetable mixture into skillet, cover, and cook until egg is completely set.

YIELD: 2 servings

Calories (kcal): 267; Total fat: 21g; Cholesterol: 323mg; Cholesterol: 9g; Cholesterol: 3g; Protein: 10g; Protein: 145mg; Potassium: 265mg; Calcium: 61mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 1930IU.

QUICK N EASY

Mexican Breakfast Pizza

Adapted from Karen Joy (http://onlysometimesclever.wordpress.com)

While she admits this is a fairly high-fat recipe, because of its redeeming qualities (it is easy to make and loved by all four of her children), Karen deems it a keeper.

For the Pizza

8 ounces (225 g) nitrate-free bacon, diced

8 large eggs

10 corn tortillas

Optional Garnishes

Tofutti cheese (contains soy)

Salsa (contains phenol)

Diced fresh tomato (contains phenol)

Sliced scallions

Chopped cilantro (low oxalate)

In a 12-inch (30 cm) nonstick skillet, cook the bacon over medium-high heat, stirring frequently, until golden and crispy. Transfer bacon with a slotted spoon to a paper towel–lined plate (leaving 1/4 cup [60 ml] bacon fat in the skillet).

Whisk the eggs in a medium bowl to combine. Arrange the corn tortillas in the skillet to completely cover the bottom (they will be over-lapping). Pour the eggs evenly over the tortillas and sprinkle the bacon on top. Cover and cook over medium heat until eggs are cooked through. Slide pizza from the pan onto a large cutting board, cut into six wedges and serve.

NOTE: If you opt for tofutti cheese, try adding it to the eggs after the bacon so that it melts onto the pizza.

YIELD: 6 servings

Calories (kcal): 372; Total fat: 25g; Cholesterol: 308mg; Cholesterol: 21g; Cholesterol: 2g; Protein: 16g; Protein: 434mg; Potassium: 89mg; Calcium: 35mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 325IU.

QUICK N EASY

Easy Lettuce Wraps

Adapted to SCD, Low Phenol and/or Low Oxalate Based on Vegetable Choices

Tender lettuce leaves stand in for bread in these easy, quick roll-up sandwiches. This is a good way to be clever about including new kinds of vegetables (remember to start with a small amount well mixed in with vegetable favorites). If the diet is low in protein, this is a tasty way to include more.

8 whole Boston (or butter) or Bibb lettuce leaves, washed and dried

2 cups filling of choice, such as chopped vegetables (based on your specific diet), slices of chicken, chicken salad, or tuna-type salad (salmon is a healthier choice)

1/3 cup GFCF dressing or spread of choice (optional)

Fill each lettuce leaf with 1/4 cup filling. Sprinkle with a couple of teaspoons of dressing if using, and then roll it up like a burrito!

TIP: Expand the variety of fillings and give more taste by adding chopped apples or cut-up grapes. Offer a selection of your child’s favorite fillings, and then let them fill and roll themselves!

YIELD: 4 servings

Calories (kcal): 319; Total fat: 28g; Cholesterol: 84mg; Cholesterol: trace; Cholesterol: trace; Protein: 15g; Protein: 180mg; Potassium: 208mg; Calcium: 13mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 873IU.

QUICK N EASY

Roll-Up Sandwiches

Low Phenol

1 large GFCF tortilla (rice or corn) of choice

1/3 cup (77 g) GFCF cream cheese

2 to 3 slices GFCF (non-deli, organic) luncheon meat of choice

Spread cream cheese evenly over tortilla, and then lay meat slices on top. Roll tortilla up into a tight log, and then slice into 2-inch (5 cm) rounds and serve.

YIELD: 1 to 2 servings

Calories (kcal): 226; Total fat: 17g; Cholesterol: 54mg; Cholesterol: 15g; Cholesterol: 1g; Protein: 7g; Protein: 459mg; Potassium: 48mg; Calcium: 26mg; Iron: trace; Zinc: 0mg; Vitamin A: 263IU.

Deviled Eggs

Julie Matthews, CNC, author of Nourishing Hope for Autism, includes this easy and tasty recipe in her Cooking to Heal book. The eggs can be garnished with fresh chives or even salmon roe.

SCD Legal, Low Oxalate, Modified for Low Phenol

12 eggs (pasture-raised)

1/3 cup (75 g) GFCFSF mayonnaise (shown here)

1–2 teaspoons GFCFSF Dijon mustard

Sprinkle of salt and pepper (limit)

Garnish options: fresh chives or salmon roe, chopped olives (avoid for low phenol)

Cook the eggs by hard-boiling them. To do so, fill a pot halfway with water and bring to a gentle boil. Carefully lower eggs one at a time in the water. Set a timer for 13 minutes and start timing once you start putting the eggs in the water. Turn up the heat until the water is boiling again and then adjust the heat down to a gentle boil. Move the eggs around in the pan so that the yolk does not settle to one side. Continue cooking until the timer chimes. Do not overcook so that the yolks will not be greenish and sulfur-smelling.

Drain the water and rinse the eggs in cold water until the pot and water are cool. Peel the eggs. Slice them in half lengthwise, reserving the yolks in a bowl. Blend the yolks, mayonnaise, Dijon, salt, and pepper in a food processor. Scoop the egg yolk mixture into the egg white halves. Garnish with one or more of the options and serve chilled.

YIELD: 24 egg halves

Per half: Calories (kcal): 60; Total fat: 5g; Cholesterol: 95mg; Cholesterol: 0g; Cholesterol: 0g; Protein: 3g; Protein: 65mg; Potassium: 35mg; Calcium: 14mg; Iron: trace; Zinc: trace; Vitamin A: 137IU.

QUICK N EASY

Christina’s Delicious Deviled Eggs

This version of deviled eggs provides an additional twist by including the sweet pickle relish and paprika.

Low Oxalate, Low Phenol

12 eggs (pasture-raised and hard-boiled as described in Julie Matthews’s Deviled Eggs recipe)

2 to 3 tablespoons (28 to 42 g) GFCFSF mayonnaise (shown here)

2 teaspoons GFCFSF mustard or to taste

1 teaspoon salt

4 tablespoons (60 g) sweet pickle relish or to taste (avoid for low salicylate)

2 pinches of paprika (avoid for low phenol)

Follow Julie Matthews’s Deviled Eggs instructions for preparing the eggs (boiling, draining, cooling, peeling, and halving).

To the reserved yolks in the bowl, add the rest of the ingredients and mix to combine. If needed for more moisture, add more mayonnaise. Combine the remaining ingredients and add to the yolks.

Using a baking parchment, cut a triangle, folding it into a cone shape. Secure at the top with a staple. Add the egg yolk mix and squeeze into the egg white halves.

YIELD: 24 egg halves

Per half: Calories (kcal): 53; Total fat: 4g; Cholesterol: 107mg; Cholesterol: 1g; Cholesterol: trace; Protein: 3g; Protein: 166mg; Potassium: 34mg; Calcium: 14mg; Iron: trace; Zinc: trace; Vitamin A: 126IU.

Poultry Recipes

Variety is the best way to achieve good nutrition. When it comes to protein, don’t focus on only chicken. Expand to turkey, Cornish game hens, and duck.

Avoid commercial chicken nuggets, which are made with hydrogenated oils and are deep fried. Make them at home or purchase organic GFCF chicken nuggets.

Chicken fat is not to be avoided. Almost 50% of the chicken fat is monounsaturated (just like good fatty acids in olive oil). Eat both white and dark poultry meat. Dark meat is richer in nutrients, including fat-soluble vitamins.

QUICK N EASY

Easy Chicken

The chicken fat has the healing fatty acids. Keep the skin on the chicken.

SCD Legal, Low Oxalate

4 bone-in chicken thighs or 2 breasts—with skin

Honey (clover)

Preheat the oven to 350°F (180°C, gas mark 4).

Spread a thin layer of honey in the bottom of a casserole dish. Place chicken pieces meaty-side down on top of the honey. Squirt a little more honey on top. Cover and put in oven.

Approximately 90 minutes later, remove chicken from casserole dish with tongs.

This is great as a snack, or pull the chicken off the bone for use in salad or taco salad.

YIELD: 4 servings

Calories (kcal): 231; Total fat: 14g; Cholesterol: 79mg; Cholesterol: 9g; Cholesterol: trace; Protein: 16g; Protein: 72mg; Potassium: 186mg; Calcium: 10mg; Iron: 1mg; Zinc: 2mg; Vitamin A: 136IU.

Chicken Nuggets

11/2 cups (22 g) GF organic rice cereal

4 tablespoons (30 g) tapioca flour

1 cup (160 g) potato flour

1/2 cup (35 g) shredded coconut

2 tablespoons (36 g) sea salt

2 organic chicken breasts (deboned)

2 eggs

11/2 cups (355 ml) rice milk

1/2 cup (120 ml) oil (sunflower, safflower, almond, avocado, or peanut), or more as needed

Use a rolling pin to crush cereal in a resealable plastic bag. Mix dry ingredients with crushed cereal.

Cut chicken into desired sizes, wash and pat dry.

Mix eggs with rice milk, dip chicken pieces into liquid mixture, and then toss in closed resealable plastic bag and coat with mixture. Cook in oil until golden brown.

YIELD: 12 to 16 nuggets

Calories (kcal): 401; Total fat: 23g; Cholesterol: 112mg; Cholesterol: 19g; Cholesterol: 1g; Protein: 29g; Protein: 1071mg; Potassium: 542mg; Calcium: 24mg; Iron: 4mg; Zinc: 1mg; Vitamin A: 234IU.

Roasted Apple Chicken

SCD Legal

1 roasting chicken (4–5 pounds, or 1.9–2.3 kg), with skin

1/2 lemon

Salt and pepper to taste

1 small onion, quartered

1 apple, peeled and quartered

1/4 teaspoon dried rosemary

1/4 teaspoon dried thyme

2 sprigs fresh parsley

1/2 cup (120 ml) organic chicken broth (recipe shown here)

1/2 cup (120 ml) apple juice (Avoid concentrated juice if on SCD and use 100% juice with no sugar added.)

1/4 cup (55 g) ghee, melted

Preheat oven to 350°F (180°C, gas mark 4).

Rub inside of chicken with lemon half, sprinkle with salt and pepper.

Add the onion quarters, apple quarters, dried herbs, and parsley to chicken cavity. Pour chicken broth and apple juice in bottom of the pan. Place chicken in a shallow roasting pan and roast at 350°F (180°C, gas mark 4) for 80 to 100 minutes (20 minutes per pound). Baste with melted ghee and juices from the pan several times. Season with salt and pepper. The chicken’s internal temperature should register 175°F (79°C), and the skin should be golden. Remove to a heated platter and keep warm in the oven until ready to serve. Make a sauce with pan juices, if desired.

YIELD: 6 servings

Calories (kcal): 602; Total fat: 45g; Cholesterol: 186mg; Cholesterol: 9g; Cholesterol: 2g; Protein: 40g; Protein: 230mg; Potassium: 655mg; Calcium: 61mg; Iron: 4mg; Zinc: 3mg; Vitamin A: 1690IU.

Chicken Fingers with Honey Mustard Dipping Sauce

Most kids love the idea of dipping their food into a sauce. This sweet and savory sauce is a tasty motivator. The chicken fingers can be made in batches and frozen for future meals.

SCD Legal

Chicken

11/2 to 2 pounds (680 to 910 g) of pasture-raised chicken breasts without the skin

Breading

2 cups (240 g) almond or cashew flour

2 tablespoons (3 g) dried parsley

11/2 tablespoons (9 g) organic Italian seasoning

1 teaspoon garlic powder

2 teaspoons sea salt

1/4 teaspoon pepper

Honey Mustard Dipping Sauce

1 tablespoon (15 g) SCD legal Dijon mustard

2 tablespoons (40 g) honey (clover)

Cut or pound the chicken to desired size, approximately 3 inches (7.5 cm) long and 1/2 to 3/4 inch (1.3 to 2 cm) wide. Rinse the chicken and pat dry until damp.

Place a portion of the breading in a shallow bowl and coat each piece of chicken. (Reserve and refrigerate any unused breading mixture to thicken and flavor soups.)

Heat avocado oil in a pan on medium heat and add the chicken. Brown each side of the chicken until cooked thoroughly.

Remove the cooked chicken to a paper towel–lined plate to collect excess oil. Serve warm with Honey Mustard Dipping Sauce.

YIELD: 6 to 8 servings

Calories (kcal): 280; Total fat: 13g; Cholesterol: 85mg; Cholesterol: 9g; Cholesterol: 2g; Protein: 29g; Protein: 500mg; Potassium: 506mg; Calcium: 1mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 39IU.

Stir-Fry Lemon Chicken

One of the secrets to attractive stir-fry dishes is to vary the shapes and colors of the vegetables chosen. For example, cut the carrots into 1/4-inch (6 mm) ridged diagonals; the red or green bell peppers into long, 1/4-inch (6 mm) -wide slices; and the green onions into 1-inch (2.5 cm) diagonals. Depending on taste and texture issues, this recipe can be modified.

1 pound (455 g) boneless, skinless chicken, cut into 1-inch (2.5 cm) pieces

1/4 cup (60 ml) GFCF tamari non-GMO soy sauce

1/4 cup (60 ml) fresh lemon juice

1/4 cup (60 ml) water

1 tablespoon (5 g) grated lemon zest

1 teaspoon honey or agave nectar

2 teaspoons crushed red pepper flakes

2 garlic cloves, minced

1/2 teaspoon ground ginger

1 tablespoon (15 ml) olive oil

3 scallions, diagonally cut into 1-inch (2.5 cm) pieces

2 medium carrots, diagonally cut into 1/2-inch (1.3 cm) pieces

1/2 cup (45 g) red bell pepper, cut into 1/4-inch (6 mm) strips (optional)

2 teaspoons cornstarch or arrowroot or tapioca starch

2 cups (320 g) hot cooked basmati, brown, or white rice

Additional scallions and lemon peel strips, for garnish (optional)

Place chicken in a shallow glass dish and set aside. Combine soy sauce, lemon juice, water, lemon zest, honey, crushed red pepper, garlic, and ginger. Pour half of marinade over chicken and reserve remaining half. Marinate chicken in the refrigerator for 30 minutes.

Drain chicken and discard marinade.

In heavy skillet over medium heat, sauté chicken in olive oil until lightly browned. Transfer meat to a plate and cover with foil.

In same skillet, sauté scallions, carrots, and red bell pepper until crisp-tender. Whisk cornstarch into reserved marinade. Stir into vegetables and stir-fry until thickened. Return chicken to skillet; bring to serving temperature.

Serve immediately over cooked rice. Garnish with additional chopped scallions and lemon peel strips, if desired.

YIELD: 4 Servings

Calories (kcal): 370; Total fat: 15g; Cholesterol: 70mg; Cholesterol: 38g; Cholesterol: 3g; Protein: 20g; Protein: 1078mg; Potassium: 436mg; Calcium: 49mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 11889IU.

QUICK N EASY

Chicken Continental

This recipe is easy and elegant. It makes a tasty purée for those who have texture issues.

Modified for SCD

1 pound (455 g) raw chicken, cut into strips

1 can (4 ounces, or 115 g) mushrooms, drained

1 garlic clove, crushed

2 tablespoons (30 ml) olive oil

2 cups (475 ml) organic chicken broth (see recipe shown here)

1 package (9 ounces, or 255 g) frozen French-style green beans, defrosted

1 teaspoon salt

1/2 teaspoon tarragon

1 teaspoon pepper

13/4 cups (166 g) quick-cooking rice or 13/4 cups (289 g) cooked brown, basmati, or wild rice (For SCD, use cauliflower rice.)

Sauté chicken, mushrooms, and garlic in oil until chicken is light brown. Add broth, beans, salt, tarragon, and pepper. Bring to a boil.

Stir in rice. Remove from heat. Cover and let sit for 5 minutes.

YIELD: 4 servings

Calories (kcal): 391; Total fat: 21g; Cholesterol: 75mg; Cholesterol: 30g; Cholesterol: 3g; Protein: 21g; Protein: 1096mg; Potassium: 468mg; Calcium: 61mg; Iron: 3mg; Zinc: 2mg; Vitamin A: 1014IU.

Nut-Coated Chicken

SCD Legal

11/2 pounds (680 g) pasteurized, organic chicken breast

2 tablespoons (30 ml) olive oil

Pecan Meal Coating (recipe follows)

Remove any fat from the chicken breast. Rinse with water and pat dry. Either pound meat to an even thickness or slice into each 1/2 breast from the thicker side to the thinner side, not cutting quite all the way through, so that it opens up like a butterfly. Then coat with olive oil.

Dip chicken breast in the pecan meal to coat completely. Cover baking sheet with kitchen parchment paper. Lay chicken, spaced apart, onto baking sheet. Bake at 425°F (220°C, or gas mark 7) for 22 to 25 minutes.

For chicken fingers, use chicken tenders or cut the chicken breast into smaller pieces. For chicken tenders, the cooking time remains the same as above, as they are still somewhat thick. However, if cutting the chicken smaller, reduce the cooking time to 18 to 20 minutes.

YIELD: 4 Servings

Calories (kcal): 302; Total fat: 19g; Cholesterol: 87mg; Cholesterol: 2g; Cholesterol: trace; Protein: 29g; Protein: 220mg; Potassium: 323mg; Calcium: 22mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 113IU.

Pecan Meal Coating

Pecan meal can be purchased seasonally from Sunnyland Farms, Inc., Albany, Georgia ([800]-999-2488). It can also be made at home by blending pecans in a blender. However, it is difficult to get the nuts ground as finely as in the purchased meal, so be aware that recipes may need adjusting, either by adding more nut meal or by reducing some of the liquid ingredients.

1 cup (120 g) pecan meal

1/4 teaspoon salt

1 tablespoon (9 g) onion powder

1/2–1 teaspoon garlic powder

Combine all ingredients.

Chicken Purée

This can be used to improve protein in many types of foods, from muffins and pancakes to tomato sauce and GFCF pizza. (Avoid tomatoes on low phenol/low salicylate/low oxalate diets.)

SCD Legal, Modified for Low Phenol, Modified for Low Salicylate, Modified for Low Oxalate

1 (3/4–1 pound, or 340–455 g) organic boneless chicken breast

1/2 envelope (1/2 tablespoon, or 3.5 g) organic unflavored gelatin (Vital Proteins)

1/4 cup (60 ml) organic chicken broth (or recipe, shown here)

POACHING METHOD: Heat 1/2 inch (1.25 cm) of water in a medium skillet over medium-high heat until simmering. Add chicken breast. Water should not cover chicken, but come up about halfway. Simmer chicken until opaque and cooked through, 3 to 4 minutes per side.

OVEN METHOD: Preheat oven to 400°F (200°C, or gas mark 6). Place chicken breast on a greased baking rack over a baking pan. Bake chicken 12 minutes on each side, or until cooked through.

Add 1/2 envelope unflavored gelatin to chicken broth or cooking liquid (if using poaching method) and stir well.

Coarsely chop chicken and transfer to a food processor. Process chicken for about 1 minute. While processor is running, slowly add 1/4 cup (60 ml) of the liquid-gelatin mixture and continue to process until a paste forms. Add more liquid as needed to reach desired consistency.

VARIATIONS:

For a creamier texture, add tofu. (Do not use tofu for SCD.)

For sweetness, add 1/2 cup (125 g) puréed apples or pears.

Add 1/2 cup (125 g) puréed vegetables. (Acorn squash or carrots work best.)

Quick N Easy Version

Use organic puréed infant foods.

YIELD: Four 1/2 -cup (105 g) servings

Calories (kcal): 140; Total fat: 2g; Cholesterol: 66mg; Cholesterol: 2g; Cholesterol: 0g; Protein: 27g; Protein: 130mg; Potassium: 284mg; Calcium: 14mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 32IU.

Fruity Rice Chicken or Turkey

This recipe is a one-dish meal for children who have sensory issues and do not like “lumps and bumps” in their food.

Modified for SCD

1 tablespoon (15 ml) olive oil

1 small onion, chopped

3 tablespoons (45 g) applesauce or pear sauce

2 dried apricots or more applesauce or pear sauce for SCD

3 tablespoons (42 g) chicken breast or turkey breast

3 plum tomatoes, skinned, seeded, and chopped, or 2 tablespoons (32 g) tomato purée

2 tablespoons (20 g) golden raisins

3/4 teaspoon finely chopped fresh rosemary

3 pinches each ground coriander and cinnamon

3/4 teaspoon finely chopped garlic (optional)

3/4 cup (175 ml) water

3/4 cup (175 ml) organic chicken broth (or recipe, shown here)

3 tablespoons (30 g) cooked basmati rice (For SCD, use cauliflower rice.)

Heat the oil in a small pan over medium heat. Add the onion and fry until soft, about 2 minutes.

Mix in the fruits, chicken, tomatoes or tomato purée, and raisins.

Add the rosemary, spices, garlic, water, and broth. Bring to a boil, then reduce the heat, cover, and simmer for about 20 minutes, stirring occasionally to prevent sticking.

Add the cooked rice (or cauliflower rice for SCD) to the pan and stir.

Purée all ingredients in a blender. Add extra water if a thinner consistency is preferred, or more cooked rice if a thicker consistency is better.

YIELD: About 2 to 3 child-size servings

Calories (kcal): 352; Total fat: 7g; Cholesterol: 7mg; Cholesterol: 72g; Cholesterol: 10g; Protein: 8g; Protein: 217mg; Potassium: 1537mg; Calcium: 64mg; Iron: 5mg; Zinc: 1mg; Vitamin A: 6680IU.

Spanish Chicken

Look for the Goya seasonings in the international aisle of your supermarket.

3 pounds (1.35 kg) organic chicken pieces, such as thighs, drumsticks, or bone-in chicken breasts

3/4 cup (150 g) sofrito (Use Quick N Easy recipe, or Goya brand, found in the freezer section of most grocery stores.)

1/2 small can (8 ounces, or 225 g) tomato sauce

2 tablespoons (12 g) Goya Adobo all-purpose seasoning w/ pepper

1 packet Sazón Goya w/ Coriander & Annatto

1 medium potato, peeled and cut into cubes

3 bay leaves

Put chicken into a pressure cooker, and then add just enough water to cover. Add sofrito, tomato sauce, seasonings, potatoes, and bay leaves. Cook according to your pressure cooker’s instructions for cooking chicken (our pressure cooker cooks chicken for 9 minutes after steady steam). Serve chicken and its juices over choice of rice.

YIELD: 4 servings

Calories (kcal): 615; Total fat: 37g; Cholesterol: 195mg; Cholesterol: 12g; Cholesterol: 2g; Protein: 56g; Protein: 1080mg; Potassium: 104mg; Calcium: 47mg; Iron: 3mg; Zinc: 5mg; Vitamin A: 837IU.

Thai Ginger Chicken

1/4 cup (50 ml) avocado or safflower oil

1 tablespoon (10 g) minced garlic

2 tablespoons (12 g) minced ginger

12 ounces (340 g) ground organic chicken

2 medium red bell peppers, diced

2 scallions, chopped

1 tablespoon (15 ml) GFCF tamari

2 teaspoons white grape juice or apple juice

1/2 teaspoon sugar

1/4 teaspoon salt

1/3 cup (20 g) basil leaves (whole, torn, or chopped)

Heat the oil in a wok or large skillet over high heat. Add the garlic and ginger and quickly fry for 30 seconds. Add the ground chicken and cook for 1 minute. Add the peppers, scallions, tamari, juice, sugar, and salt and cook for 2 minutes. Stir in the basil and serve with rice.

YIELD: 2 to 4 servings

Calories (kcal): 338; Total fat: 22g; Cholesterol: 80mg; Cholesterol: 8g; Cholesterol: 1g; Protein: 27g; Protein: 449mg; Potassium: 375mg; Calcium: 33mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 510IU.

Yellow Chicken and Rice

This dish is named for the vibrant color given by the annatto seeds in the Goya mix, found in the international aisle of the supermarket. Goya Sofrito can be found in the freezer section, or use the Quick N Easy Sofrito recipe,.

Modified for SCD

2 boneless, skinless organic chicken breasts

1 tablespoon (15 ml) olive oil

3/4 cup (150 g) sofrito

1 package Sazón Goya with Coriander & Annatto

11/2 cups (293 g) medium grain rice (For SCD, use cauliflower rice.)

1 teaspoon salt, plus more to taste

In medium sauce pan, bring 3 cups (710 ml) water to a boil over high heat. Add chicken and cook for 5 minutes, or until chicken is no longer pink in the center. Remove chicken and cut into thin strips; reserve cooking water. In large pot, heat oil over medium heat. Add Goya Sofrito, Sazón Goya, and chicken and cook for 3 minutes. Add rice and stir to combine, and then add reserved chicken-water and 1 teaspoon salt. Bring to a boil, then cover, reduce heat, and simmer for 20 minutes, stirring occasionally, until rice is tender. Off heat, let mixture sit for 5 minutes, season to taste, and then serve.

YIELD: 4 servings

Calories (kcal): 516; Total fat: 12g; Cholesterol: 68mg; Cholesterol: 61g; Cholesterol: 2g; Protein: 37g; Protein: 544mg; Potassium: 535mg; Calcium: 41mg; Iron: 4mg; Zinc: 2mg; Vitamin A: 33IU.

Chicken Fried Rice

This is a great recipe to use up leftover rice.

2 tablespoons (30 ml) avocado or safflower oil

1/2 pound (225 g) organic boneless, skinless chicken breast, cut into small pieces

1 medium onion, chopped

2 cloves garlic, minced

2 eggs, lightly beaten

4 cups (750 g) cooked rice

1 tomato, seeded and diced

1 tablespoon (15 ml) GFCF tamari

1 teaspoon sugar

1/2 teaspoon ground black pepper

2 scallions, sliced thin

Heat the oil in large skillet over high heat. Add chicken and cook 1 minute. Add the onion and cook another 2 minutes, until chicken is lightly browned and cooked through. Add the garlic and eggs and stir constantly until eggs are cooked. Add the rice, tomato, tamari, sugar, and pepper, stir to combine, and cook for 2 minutes to heat through. Sprinkle with the scallions and serve.

YIELD: 4 servings

Calories (kcal): 431; Total fat: 11g; Cholesterol: 139mg; Cholesterol: 59g; Cholesterol: 2g; Protein: 23g; Protein: 315mg; Potassium: 392mg; Calcium: 56mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 359IU.

Easy Chicken Kebobs

This very simple marinade adds flavor to and livens up a basic chicken kebob.

1 pound (455 g) boneless, skinless organic chicken breasts

2 tablespoons (30 ml) GFCF tamari

2 tablespoons (30 ml) avocado or safflower oil

1 teaspoon ground black pepper

Cut the chicken into 1-inch (2.5 cm) cubes and place in a shallow dish. Mix the tamari, oil, and pepper with 1 tablespoon (15 ml) water and pour over the chicken; cover and refrigerate for at least 1 hour.

Thread the chicken cubes onto metal skewers and grill over medium heat for 20 minutes, turning and basting occasionally with the leftover marinade, until cooked through (be sure to discard any marinade that will not be cooked). Serve immediately.

YIELD: 3 to 4 servings

Calories (kcal): 195; Total fat: 8g; Cholesterol: 66mg; Cholesterol: 1g; Cholesterol: trace; Protein: 27g; Protein: 551mg; Potassium: 297mg; Calcium: 15mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 33IU.

Crispy Chicken Nuggets

This recipe is adapted from Martha Holland, who says these are perfect for the child who loves crunchy things.

1/2 cup (112 g) ghee, melted

2 cups (150 g) crushed GFCF potato chips or cassava chips of choice

1 large egg

2 tablespoons (30 ml) milk substitute (coconut, rice, soy)

1 pound (455 g) boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) cubes

Salt and pepper

Preheat oven to 350°F (180°C, gas mark 4). Brush a baking sheet with 2 tablespoons (28 g) of the melted ghee. Spread the crushed chips in a shallow dish; beat the egg together with the milk substitute in a medium bowl.

Toss the chicken pieces in the egg mixture until thoroughly coated. Then drop each piece separately into the chips, cover them to coat, and then transfer to the greased baking sheet. When all the pieces are coated, drizzle the remaining ghee over the tops and lightly season with salt and pepper. Bake for 15 to 18 minutes, until golden brown. Serve with your favorite GFCF sauce or dressing.

TIP: The chips can be quickly and easily crushed, either in the food processor, or in a zipper lock baggy with a rolling pin.

NOTE: These nuggets freeze well after baking.

YIELD: 4 servings

Calories (kcal): 533; Total fat: 32g; Cholesterol: 194mg; Cholesterol: 34g; Cholesterol: 2g; Protein: 28g; Protein: 87mg; Potassium: 243mg; Calcium: 22mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 1129IU.

Chicken Curry

The bones add a lot of flavor to this braise, but feel free to use boneless chicken instead, or sneak the bones out after the chicken is cooked.

3 pounds (1.4 kg) bone-in organic chicken pieces, skin removed (or 2 pounds boneless, skinless chicken)

1/4 cup (55 g) ghee (or other suitable oil)

1 medium onion, finely chopped

3 cloves garlic, minced

2 tablespoons (16 g) grated ginger

1 small jalapeño pepper, seeded and diced

Cardamom seeds from 2 pods, crushed

3 cloves

1 cinnamon stick

1 bay leaf

1 can (14 ounces, 400 g) diced tomatoes, drained

1/2 teaspoon turmeric

1/2 teaspoon chili powder

1 tablespoon (6 g) ground coriander

1 teaspoon salt

1/2 teaspoon ground black pepper

1 pound (455 g) potatoes, peeled and diced

Water

1/4 cup (4 g) cilantro leaves, chopped (optional)

Heat the ghee in a large pot or Dutch oven over medium heat. Add the onion and cook for 5 minutes, until golden. Add the garlic, ginger, jalapeño, cardamom, cloves, cinnamon, and bay leaf and cook for 1 minute, until fragrant. Then add the tomatoes and remaining spices and cook for 3 minutes. Add the chicken pieces and cook in the tomato mixture for 5 minutes. Add the potatoes and just enough water to cover and bring to a boil; reduce heat to low and simmer, covered, for 1 hour, until chicken and potatoes are tender. Sprinkle with cilantro if using and serve with basmati or other rice of choice.

YIELD: 4 to 6 servings

Calories (kcal): 349; Total fat: 12g; Cholesterol: 111mg; Cholesterol: 24g; Cholesterol: 5g; Protein: 38g; Protein: 572mg; Potassium: 1062mg; Calcium: 105mg; Iron: 4mg; Zinc: 2mg; Vitamin A: 928IU.

Orange Sesame Chicken

This stir-fry is healthier than but just as tasty as the deep-fried version.

1 pound (455 g) boneless, skinless, organic chicken breasts

1/4 cup (60 ml) GFCF tamari, divided

1 tablespoon (8 g) cornstarch, divided

1/2 cup (120 ml) orange juice

1/4 cup (60 ml) GFCF organic chicken broth (see the recipe shown here)

2 teaspoons sesame oil

2 garlic cloves, minced

1 tablespoon (6 g) minced fresh ginger

1/4 teaspoon hot pepper flakes

2 tablespoons (30 ml) avocado or safflower oil, divided

1/2 pound (225 g) asparagus, sliced thinly

1 small red bell pepper, chopped

2 medium carrots, grated

2 scallions, thinly sliced

2 tablespoons (16 g) toasted sesame seeds

Cut the chicken into 1/2-inch pieces; combine 1 tablespoon (15 ml) tamari and 1 teaspoon cornstarch in a medium bowl and then add the chicken and toss to combine. Let sit for 5 minutes.

For the sauce, whisk the orange juice, broth, remaining tamari and cornstarch, sesame oil, garlic, ginger, and hot pepper flakes and set aside.

Heat 1 tablespoon (15 ml) of oil in a large skillet over high heat. Add the chicken pieces and cook 2 to 3 minutes, stirring occasionally, until lightly browned and cooked through. Transfer to a clean bowl. Heat remaining oil in skillet; add asparagus, pepper, and carrot and cook 3 minutes, until tender. Return chicken to the skillet, add the sauce ingredients and cook for 2 minutes, until thickened. Add scallions and sesame seeds and serve over rice.

YIELD: 4 servings

Calories (kcal): 300; Total fat: 13g; Cholesterol: 66mg; Cholesterol: 15g; Cholesterol: 3g; Protein: 30g; Protein: 1067mg; Potassium: 615mg; Calcium: 45mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 105431IU.

Chicken or Steak Fajitas

You can make one or the other, or do a little of both for some variety! Some good condiments to serve alongside this dish are lime wedges, diced avocados or tomatoes, minced cilantro, and plain non-GMO soy yogurt or coconut yogurt.

11/2 pounds (680 g) boneless, skinless chicken breasts, sliced into thin strips, or whole flank steak

Salt and ground black pepper

3 tablespoons (45 ml) olive oil

1 green bell pepper

1 red bell pepper

1 red onion

2 tablespoons (30 ml) water

1 teaspoon chili powder

1/4 teaspoon cumin

1 small garlic clove, minced

2 tablespoons (30 ml) lime juice

1 tablespoon (15 ml) GFCF Worcestershire sauce

1 teaspoon agave nectar (or clover honey)

12 small brown rice tortillas

Season the chicken or steak with salt and pepper. Heat 1 tablespoon of oil in large nonstick skillet over medium-high heat. Add meat and brown on both sides, 5 to 10 minutes total (cooking chicken thoroughly, and steak to desired doneness). Transfer meat to a plate and cover to keep warm; let steak rest for 10 minutes before slicing into thin strips.

Add another tablespoon of oil to the pan and heat over medium heat. Add peppers, onion, water, chili powder, cumin, and 1/2 teaspoon salt and cook for 5 minutes, until vegetables have softened. Transfer to a serving plate or bowl.

Combine remaining oil, garlic, lime juice, Worcestershire, and agave with a pinch of salt and toss with sliced meat. Warm tortillas in microwave or oven if desired, and serve with meat and vegetables.

YIELD: 4 to 6 servings

With chicken: Calories (kcal): 484; Total fat: 15g; Cholesterol: 69mg; Cholesterol: 55g; Cholesterol: 5g; Protein: 30g; Protein: 413mg; Potassium: 527mg; Calcium: 25mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 414IU.

With steak: Calories (kcal): 550; Total fat:24 g; Cholesterol: 58mg; Cholesterol: 55g; Cholesterol: 5g; Protein: 27g; Protein: 432mg; Potassium: 708mg; Calcium: 18mg; Iron: 3mg; Zinc: 4mg; Vitamin A: 398IU.

Herb Turkey Burgers

These are not the typical dried-out turkey burgers. The addition of mushrooms and onions gives this recipe a tender, juicy texture the family will love. It is also a good way to hide some vegetables as long as they are well minced/blended and the color does not stand out. Start with a small amount (1 tablespoon [16 g]) at first, then increase.

11/2 pounds (680 g) organic ground turkey (white and dark meat)

1/2 cup (3 ounces, or 85 g) finely minced mushrooms

1/2 small onion, finely minced (about 1/2 cup, or 80 g)

1/8 cup (25 g) minced vegetables (squash, peas, sweet potato)

1 teaspoon prepared GFCF barbeque sauce

1 teaspoon chopped fresh oregano

1 teaspoon ground cumin

1 tablespoon (15 ml) balsamic vinegar

1/2 teaspoon GFCF hot sauce

To serve (optional)

Toasted buns, pita pockets, or the child’s favorite bread

Spreads and condiments such as GFCF ketchup or mustard

In a medium bowl, combine all ingredients, using a wooden spoon or by hand. Be sure mushrooms and onion are equally distributed throughout mixture. By hand, press meat together to form 8 equal-size patties.

Heat a grill pan or skillet over medium heat. Spray pan with cooking spray, and cook patties for 5 minutes on each side or until cooked through. For cheeseburgers, add a GFCF cheese slice to top of patty after flipping.

No bun is required. Some kids would rather dip their patties right into GFCF ketchup or mustard and don’t want a bun.

YIELD: 8 servings of 1 burger each

Calories (kcal): 132; Total fat: 7g; Cholesterol: 67mg; Cholesterol: 1g; Cholesterol: trace; Protein: 15g; Protein: 88mg; Potassium: 234mg; Calcium: 16mg; Iron: 1mg; Zinc: 2mg; Vitamin A: 16IU.

QUICK N EASY

Andrew’s Turkey Tacos O’ Fun

Modified for SCD

2 pounds (910 g) ground organic turkey

1/4 cup (60 ml) extra virgin olive oil

3/4 cup (195 g) Sofrito (see recipe,)

2 cans (15 ounces, or 420 g, each) red kidney beans, drained

2 cans (8 ounces, or 225 g, each) tomato sauce

1 tablespoon (8 g) chili powder, red or green

1/4 teaspoon paprika

Salt to taste

Brown turkey completely in the olive oil on high heat. Add sofrito and lower to medium heat, continuing to mix. Add beans and mix. Add tomato sauce, spices, and salt and mix well.

For SCD tortillas, use almond flour, GFCFSF tortillas by Siete. If SCD is not an issue, use rice or corn tortillas.

VARIATION: Serve on field greens or romaine lettuce for a taco salad. Optional condiments include onions, tomatoes, gluten-free guacamole, and chopped cilantro.

YIELD: 6 servings

Calories (kcal): 828; Total fat: 23g; Cholesterol: 120mg; Cholesterol: 97g; Cholesterol: 24g; Protein: 60g; Protein: 631 mg; Potassium: 2672mg; Calcium: 162mg; Iron: 12mg; Zinc: 7mg; Vitamin A: 1338IU.

QUICK N EASY

Puréed Beef Broccoli (and Other Options)

This recipe can be modified to include a variety of meats and vegetables.

SCD Legal

6 ounces (170 g) organic lean ground round or sirloin

2 cups (140 g) chopped broccoli florets

1/2 cup (120 ml) beef or chicken stock (see beef stock recipe and chicken stock recipe)

Brown beef in a skillet over medium-high heat, breaking up any large pieces, about 7 minutes.

Drain off fat and return beef to skillet.

Add broccoli and stock; cover, reduce heat, and simmer until broccoli is very tender, about 15 minutes. Let cool.

Transfer to blender and purée on high speed to desired consistency.

NOTES: To accommodate those with aversions to green foods, substitute 2 cups (260 g) chopped carrots or sweet potato for the broccoli. (Do not use sweet potato for SCD.)

Expand this recipe to a more complete whole-dish meal by adding 1/2 cup (85 g) cooked brown, white, or basmati rice. If the consistency is too thick, add more stock to thin. (For SCD, use cauliflower rice.)

YIELD: 2 cups (430 g)

Calories (kcal): 458; Total fat: 30g; Cholesterol: 117mg; Cholesterol: 10g; Cholesterol: 5g; Protein: 37g; Protein: 1222mg; Potassium: 1097mg; Calcium: 98mg; Iron: 6mg; Zinc: 8mg; Vitamin A: 2715IU.

QUICK N EASY

Beanie Weanies

This is another one of Elynn DeMattia’s son’s favorites—he who would never eat a hot dog in its true form, devours them in this recipe. This dish also makes a great packable school lunch.

1 tablespoon (15 ml) safflower or avocado oil

2 GFCF organic beef or turkey hot dogs (Organic Prairie, Applegate Organics), sliced into bite-size pieces

1 can (14 ounces, or 400 g) organic GFCF baked beans (Amy’s)

In a medium skillet, heat the oil over medium heat. Add the hot dog pieces and cook until golden brown on the edges. Add the beans and stir to combine, cooking until heated through, 3 to 4 minutes. Serve.

YIELD: 2 to 3 servings

Calories (kcal): 241; Total fat: 10g; Cholesterol: 27mg; Cholesterol: 31g; Cholesterol: 5g; Protein: 10g; Protein: 904mg; Potassium: 0mg; Calcium: 41mg; Iron: 2mg; Zinc: 0mg; Vitamin A: 0IU.

Maple-Glazed Pork Chops

Use pure maple syrup for this dish—grade B is better for cooking because it has a stronger flavor.

Low Oxalate, Modified for SCD

1 cup (235 ml) GFCF organic chicken broth (see the recipe shown here)

3/4 cup (175 ml) maple syrup (for SCD use clover honey)

2 tablespoons (30 ml) cider vinegar

1/2 teaspoon dry mustard

Salt and ground black pepper (optional)

1 tablespoon (15 ml) safflower oil

4 boneless pork chops, 1-inch (2.5 cm) thick

Whisk together chicken broth, maple syrup, vinegar, dry mustard, and 1/4 teaspoon salt in small bowl and set aside.

Heat the oil in a large skillet over medium-high heat. Season the pork chops with salt and pepper on both sides and carefully add to the hot pan. Cook for 4 minutes, or until browned on one side. Flip chops, add glaze ingredients and reduce heat to medium; cover and cook for 5 to 10 minutes, until pork registers 140°F (60°C) in the center. Remove chops and cover with foil to keep warm. Continue cooking glaze, uncovered, until thickened (adding any accumulated pork juices), 5 to 8 minutes. Pour glaze over chops and serve.

YIELD: 4 servings

Calories (kcal): 409; Total fat: 18g; Cholesterol: 62mg; Cholesterol: 40g; Cholesterol: trace; Protein: 21g; Protein: 193mg; Potassium: 518mg; Calcium: 67mg; Iron: 1mg; Zinc: 2mg; Vitamin A: 7IU.

QUICK N EASY

Lighter Beef and Broccoli

This is a simple version of a popular dish.

1 large bunch broccoli (about 11/2 pounds, or 680 g)

1 pound (455 g) beef tenderloin steaks, trimmed, thinly cut into 1/8-inch (3 mm) strips

3 garlic cloves, crushed with garlic press

1 tablespoon (8 g) peeled, grated fresh ginger

1/4 teaspoon crushed red pepper

1 teaspoon (5 ml) olive oil, divided

3/4 cup (175 ml) chicken broth

3 tablespoons (45 ml) GFCF non-GMO soy sauce

1 tablespoon (8 g) cornstarch

1/2 teaspoon Asian sesame oil

Cut broccoli florets into 11/2 -inch (3.8 cm) pieces. Peel broccoli stems and cut into 1/4-inch (6 mm) diagonal slices.

In a nonstick 12-inch (30 cm) skillet, heat 1/2 inch (1.3 cm) water to boiling over medium-high heat. Add broccoli and cook 3 minutes, uncovered, or until tender-crisp. Drain broccoli and set aside. Wipe skillet dry.

In a medium bowl, toss beef with garlic, ginger, and crushed red pepper. Add 1/2 teaspoon olive oil to skillet and heat over medium-high heat until hot but not smoking. Add half of beef mixture and cook 2 minutes or until beef just loses its pink color throughout, stirring quickly and frequently. Transfer beef to a plate. Repeat with remaining 1/2 teaspoon olive oil and beef mixture.

In a cup, mix broth, soy sauce, cornstarch, and sesame oil until blended. Return cooked beef to skillet. Stir in cornstarch mixture; heat to boiling. Cook 1 minute or until sauce thickens slightly, stirring. Add broccoli and toss to coat.

NOTE: This can be puréed to suit those with texture issues or those who have difficulty chewing meats.

YIELD: 4 main-dish servings

Calories (kcal): 402; Total fat: 28g; Cholesterol: 80mg; Cholesterol: 12g; Cholesterol: 5g; Protein: 26g; Protein: 1010mg; Potassium: 904mg; Calcium: 89mg; Iron: 4mg; Zinc: 4mg; Vitamin A: 4571IU.

Sweet and Spicy Drumsticks

Modified for Low Oxalate

8 chicken legs, skin on

2 tablespoons (16 g) grated ginger

2 cloves garlic, minced

2 tablespoons (30 ml) lemon juice

4 tablespoons (85 g) honey

1 tablespoon (7 g) paprika

1 teaspoon chili powder

1 tablespoon (8 g) cornstarch or tapioca starch for low oxalate

1/2 teaspoon salt

Mash together the ginger, garlic, lemon juice, honey, paprika, chili powder, corn or tapioca starch, and salt with a mortar and pestle or in a bowl to make a smooth paste. Wash and dry the chicken pieces, and then prick them all over with a sharp knife. Combine the paste and the chicken in a large zipper lock bag or in a shallow dish and marinate in the refrigerator for at least 20 minutes.

Preheat oven to 400°F (200°C, gas mark 6). Place the marinated chicken pieces on a wire rack set on top of a baking sheet or roasting pan (line pan with foil for easier cleanup). Cook for 45 minutes, until the meat is cooked through. Serve.

YIELD: 4 to 6 servings

Calories (kcal): 473; Total fat: 27g; Cholesterol: 185mg; Cholesterol: 15g; Cholesterol: 1g; Protein: 41g; Protein: 359mg; Potassium: 502mg; Calcium: 30mg; Iron: 3mg; Zinc: 4mg; Vitamin A: 1117IU.

Mexican Egg “Noodles”

You’ll need a good nonstick skillet to cook the thin omelets used to make the fun egg ribbons in this dish.

1/4 cup (60 ml) oil

8 eggs, lightly beaten

3 cups (780 g) salsa (shown here)

2 tablespoons (4 g) chopped cilantro

Heat 1 tablespoon (15 ml) of the oil over medium heat in a large nonstick skillet. Add one-quarter of the eggs at a time, swirling the pan to coat with an even layer of egg. When the omelet is almost cooked through, flip over with a spatula and cook for an additional minute. Slide omelet onto a cutting board and repeat process to make 3 more omelets, stacking them on top of the first. Slice the stack of omelets into thin noodle-like ribbons.

Heat the salsa in the now-empty skillet until warmed through. Add the egg ribbons and toss to combine. Sprinkle with cilantro and serve.

YIELD: 4 servings

Calories (kcal): 323; Total fat: 24g; Cholesterol: 424mg; Cholesterol: 13g; Cholesterol: 3g; Protein: 15g; Protein: 983mg; Potassium: 550mg; Calcium: 111mg; Iron: 4mg; Zinc: 2mg; Vitamin A: 1690IU.

Singapore Noodles

This quick and simple noodle dish can pack a good amount of protein.

3/4 pound (340 g) protein of choice (shrimp, chicken, pork, or firm tofu all work well), cut into bite-size pieces

1 tablespoon (6.3 g) mild GFCF curry powder

1/4 cup (60 ml) GFCF tamari

8 ounces (225 g) rice vermicelli

2 tablespoons (30 ml) safflower or avocado oil, divided

2 eggs, lightly beaten

3 medium cloves garlic, minced

1 tablespoon (6 g) minced ginger

1 small onion, chopped

1 red bell pepper, seeded and chopped

1 cup (235 ml) GFCF chicken broth (see recipe on page XXX)

1 tablespoon (20 g) agave nectar or clover honey

1 cup (50 g) bean sprouts

Toss the protein with 1 teaspoon curry powder and 1 tablespoon (15 ml) tamari and let marinate at least 10 minutes. Pour enough boiling water over the noodles to cover and let stand 5 minutes; drain noodles and set aside.

In a large skillet or wok, heat 1 tablespoon (15 ml) oil over medium-high heat. Add the protein and marinade and stir-fry until lightly browned and cooked through. Add the eggs and cook, stirring constantly to break up eggs, until cooked through; remove and set aside. Heat remaining oil in the now-empty skillet. Add the garlic, ginger, and remaining curry powder and cook until fragrant, 30 seconds. Add the onion and pepper and cook until softened, 3 minutes. Add the broth, remaining tamari, and agave nectar and stir to combine. Finally, add the reserved protein, noodles, and bean sprouts, tossing to combine ingredients and allow the noodles to absorb the sauce. Serve.

YIELD: 4 servings

Calories (kcal): 301; Total fat: 15g; Cholesterol: 107mg; Cholesterol: 29g; Cholesterol: 3g; Protein: 14g; Protein: 1130mg; Potassium: 288mg; Calcium: 123mg; Iron: 6mg; Zinc: 1mg; Vitamin A: 403IU.

Vietnamese Spring Rolls

There is no end to what you can stuff these fun rice paper rolls with—a great way to include hidden vegetables. These are just a few suggestions. Assembly can be a family effort, much like making your own tacos. You can also serve these with Thai Peanut Sauce,.

2 ounces (55 g) cellophane noodles (also known as glass or bean thread noodles; rice vermicelli can also be used)

8 (9-inch, or 23 cm) dried rice paper wrappers

1 carrot, shredded

1 cucumber, peeled, seeded, and cut into thin strips

1 red bell pepper, seeded and thinly sliced

4 scallions, sliced into thin strips on the diagonal

2 cups (280 g) cooked, shredded organic chicken breasts

1/2 cup (10 g) cilantro, basil, or mint leaves, cut into thin strips or left whole

Pour enough boiling water over the cellophane noodles to cover; let soak 5 minutes, or until tender. Drain and rinse under cold water. Cut into 7-inch lengths.

Fill a shallow dish such as a pie plate with warm water. Slide one rice paper wrapper into the water for a few seconds, until pliable. Remove and place on clean plate. Add desired fillings in a line along the center of the wrapper, leaving a 1-inch border on either end (don’t overfill). Fold the bottom third of the wrapper up and over the filling, fold in the shorter sides, and then continue to roll until you reach the top (similar to making a burrito). Cut in half on the bias or leave whole.

Lime Chili Sauce

1/4 cup (60 ml) fresh squeezed lime juice

2 tablespoons (42 g) agave nectar or honey

1/4 teaspoon hot pepper flakes

1 small clove garlic

1 teaspoon grated ginger

1/4 teaspoon salt

Combine all ingredients and whisk well to dissolve salt.

NOTE: These can be made a few hours ahead of time—simply wrap each one in wax paper and refrigerate until needed.

YIELD: 4 servings

Calories (kcal): 292; Total fat: 9g; Cholesterol: 61mg; Cholesterol: 31g; Cholesterol: 3g; Protein: 22g; Protein: 224mg; Potassium: 654mg; Calcium: 92mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 6255IU.

Indian Kebobs with Tomato-Onion Raita

If you can’t find garam masala, you can substitute a pinch each of ground cardamom, cinnamon, cloves, and black pepper.

Modified for SCD

1 pound (455 g) lean ground meat of choice

2 tablespoons (16 g) grated ginger

1 small jalapeño, seeded and minced (optional)

Salt

1/2 teaspoon garam masala

1 medium onion, finely chopped

1/2 chili powder

1/2 teaspoon ground black pepper

1/2 teaspoon ground cumin

1/4 cup (4 g) cilantro leaves, chopped

1 large egg, lightly beaten

1 tablespoon (15 ml) avocado or safflower oil

In the bottom of a large bowl, combine the ginger, jalapeño, 1/2 teaspoon salt, and the garam masala with 1 to 2 tablespoons (15 to 30 ml) water to make a paste. Add the ground meat and the remaining ingredients and combine well. Roll the mixture into small sausage-like balls and thread onto skewers. Grill over medium heat for 20 minutes, basting with a little oil if necessary and turning frequently, until cooked through.

Tomato-Onion Raita

1/2 cup (115 g) non-GMO soy yogurt (For SCD, use a non-soy homemade yogurt.)

1/2 small onion, minced and rinsed under warm water

1 tablespoon (2 g) minced cilantro

1 tablespoon (8 g) grated ginger

1/2 teaspoon salt

1/2 teaspoon ground cumin, dry toasted

1/2 cup (90 g) seeded and diced tomatoes

Combine the first six ingredients well; add tomatoes just before serving.

YIELD: 4 servings

Kebobs Only: Calories (kcal): 227; Total fat: 13g; Cholesterol: 127mg; Cholesterol: 4g; Cholesterol: 1g; Protein: 25g; Protein: 102mg; Potassium: 97mg; Calcium: 18mg; Iron: 1mg; Zinc: trace; Vitamin A: 261IU.

Tomato-Onion Raita: Calories (kcal): 33; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 6g; Cholesterol: 1g; Protein: 1g; Protein: 273mg; Potassium: 73mg; Calcium: 57mg; Iron: trace; Zinc: trace; Vitamin A: 151IU.

Combined Calories (kcal): 260; Total fat: 14g; Cholesterol: 127mg; Cholesterol: 10g; Cholesterol: 1g; Protein: 26g; Protein: 375mg; Potassium: 170mg; Calcium: 75mg; Iron: 1mg; Zinc: trace; Vitamin A: 412IU.

Shepherd’s Pie

Traditionally this comforting dish is made with ground lamb, but lean ground beef is much more kid-friendly.

For Filling

11/2 pounds (680 g) lean organic ground beef

1 yellow onion, minced

1 celery stalk, minced

2 teaspoons dried thyme

1/2 teaspoon salt

2 tablespoons (20 g) potato starch

1 tablespoon (16 g) tomato paste

2 cups (470 ml) GFCF chicken broth

1 tablespoon (15 ml) GFCF tamari

Pinch cayenne pepper

1 cup (130 g) frozen peas

1 cup (130 g) diced carrots, cooked

For Mashed Potatoes

11/2 pounds (680 g) russet potatoes, peeled, boiled, and drained

6 tablespoons (85 g) ghee, melted

1/3 cup (80 ml) soy milk

1/2 teaspoon salt

1/4 teaspoon pepper

FOR THE FILLING: In large nonstick skillet over medium heat, cook ground beef, stirring to break up, for 3 minutes or until no longer pink. Transfer to a plate, and drain off all but 1 tablespoon of fat. Add the onion, celery, dried thyme, and salt, and cook for 5 minutes. Add potato starch and tomato paste, stirring to combine, and cook for 1 minute. Add broth, tamari, cayenne, and reserved meat and bring to a simmer. Cover and cook over medium-low heat 6 to 8 minutes, until sauce has thickened. Add peas and carrots and heat through, then transfer mixture to a large baking dish.

FOR THE MASHED POTATOES: Mash potatoes with potato masher or ricer. Add 4 tablespoons melted ghee, non-GMO soy milk, salt, and pepper and gently mix to combine. Spread potatoes in a thin layer over beef mixture, and then brush with remaining ghee. Broil until topping is brown, 3 to 5 minutes. (If you can’t keep the baking dish 6 inches away from the broiler, preheat oven to 500°F [250°C, gas mark 10] and cook on the upper-middle rack for 5 to 8 minutes.)

YIELD: 4 to 6 servings

Calories (kcal): 363; Total fat: 25g; Cholesterol: 87mg; Cholesterol: 11g; Cholesterol: 3g; Protein: 23g; Protein: 669mg; Potassium: 479mg; Calcium: 38mg; Iron: 3mg; Zinc: 5mg; Vitamin A: 6296IU.

Mexican Meatballs with Vegetable Chili Sauce

An interesting twist on the standard meatballs and sauce. Masa harina is the traditional flour used to make tortillas, tamales, and other Mexican dishes. Literally translated from Spanish, it means “dough flour,” because the flour is made from dried masa, a dough from specially treated corn.

For the Meatballs

8 ounces (225g) lean organic ground beef

3 to 4 tablespoons (22.5 to 30 g) masa harina

1 large egg, lightly beaten

1 small onion, finely chopped

1 clove garlic, minced

1/2 teaspoon ground cumin

1 teaspoon chopped parsley

1 tablespoon (6 g) chopped mint

1 pinch dried thyme

1 pinch ground cloves

Salt and pepper

For the Sauce

2 tablespoons (30 ml) safflower or avocado oil

2 tablespoons (15 g) chili powder

1 small onion, chopped

2 cloves garlic, minced

1 can (14 ounces, or 400 g) diced or puréed tomatoes

11/2 cups (350 ml) GFCF organic chicken stock

1/8 teaspoon ground cinnamon

2 tablespoons (18 g) raisins or currants

2 teaspoons brown sugar

2 tablespoons (30 ml) apple cider vinegar

1 sweet potato, peeled and chopped

1 zucchini, chopped

2 carrots, peeled and chopped

2 tablespoons (4 g) chopped cilantro

FOR THE MEATBALLS: Mix the meat with the remaining ingredients and season with salt and pepper. Roll into egg-shaped meatballs and set aside in the refrigerator.

FOR THE SAUCE: Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and chili powder and cook 3 minutes, until onion is soft. Add garlic and tomatoes and continue cooking 5 minutes, or until mixture has darkened and reduced slightly. Add the stock, cinnamon, raisins or currants, brown sugar, vinegar, sweet potato, zucchini and carrots, and bring to a boil. Add reserved meatballs, cover, and reduce heat to low. Simmer mixture 20 to 30 minutes, occasionally basting the meatballs with the sauce, until meatballs are cooked through. Add cilantro and serve over rice or with corn tortillas.

YIELD: 4 servings

Meatballs: Calories (kcal): 202; Total fat: 13g; Cholesterol: 96mg; Cholesterol: 7g; Cholesterol: 1g; Protein: 13g; Protein: 57mg; Potassium: 222mg; Calcium: 31mg; Iron: 2mg; Zinc: 3mg; Vitamin A: 158IU.

Sauce: Calories (kcal): 188; Total fat: 9g; Cholesterol: 2mg; Cholesterol: 27g; Cholesterol: 5g; Protein: 4g; Protein: 423mg; Potassium: 672mg; Calcium: 75mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 18747IU.

Combined: Calories (kcal): 391; Total fat: 22g; Cholesterol: 98mg; Cholesterol: 34g; Cholesterol: 6g; Protein: 17g; Protein: 480mg; Potassium: 894mg; Calcium: 106mg; Iron: 4mg; Zinc: 3mg; Vitamin A: 18904IU.

Yummy Sloppy Joes

11/2 pounds (680 g) lean organic ground beef

1 can (14 ounces, or 400 g) diced tomatoes

11/4 cups (300 g) GFCF ketchup

1/2 cup (125 g) GFCF honey barbeque sauce

1 tablespoon (15 ml) GFCF Worcestershire sauce

1/2 cup (120 ml) water

1/2 teaspoon ginger

2 teaspoons (8 g) sugar or honey

Salt and pepper to taste

6 GFCF hamburger buns

Cook ground beef in a large skillet over medium-high heat, stirring until beef crumbles and is no longer pink. Drain well. Return cooked beef to skillet.

Stir in the rest of the ingredients. Reduce heat and simmer, stirring as the mixture heats and blends. Add more sauce for desired consistency and taste.

Spoon mixture on the buns and serve.

YIELD: 6 servings

Calories (kcal): 564; Total fat: 33g; Cholesterol: 96mg; Cholesterol: 43g; Cholesterol: 3g; Protein: 24g; Protein: 1112mg; Potassium: 765mg; Calcium: 89mg; Iron: 4mg; Zinc: 5mg; Vitamin A: 1104IU.

Meatballs

This recipe is a good way to hide vegetables for picky eaters. The “hidden” avocado provides a good source of healthy fats. The meatballs freeze well for future meals.

SCD Legal

1 medium zucchini

2 carrots

1/2 large onion

2 cloves of garlic (minced)

1 ripe avocado (or 2 if small)

1/3 cup (20 g) chopped fresh parsley

2 teaspoons salt

1/4 teaspoon pepper

2 tablespoons (12 g) organic Italian seasoning

2 pounds (910 kg) organic ground beef, chicken or turkey (A combination works best.)

Preheat oven to 350°F (180°C, or gas mark 4). Shred zucchini, carrots, and onion in a food processor (or grate by hand).

Cook zucchini, carrots, onion, and garlic over medium heat until vegetables are soft. Add chopped parsley, salt, pepper, and Italian seasoning.

Mash the avocado and add to large mixing bowl. Add cooked vegetables and ground meat and mix thoroughly. Using a cookie dough scoop or spoon, form the mixture into balls and place on a parchment-lined baking sheet. Drizzle the meatballs with olive oil and bake for 35–40 minutes.

Serve with SCD marinara sauce, pesto, or ketchup.

YIELD: 6 servings

Calories (kcal): 330; Total fat: 20g; Cholesterol: 115mg; Cholesterol: 7g; Cholesterol: 3g; Protein: 30g; Protein: 890mg; Potassium: 945mg; Calcium: 39mg; Iron: 3mg; Zinc: 5mg; Vitamin A: 3792IU.

Meatball Sauce #1—Regular Version

Modified for SCD

1 can (8 ounces, or 225 g) tomato sauce

1/4 cup (60 g) GFCF ketchup

2 tablespoons (20 g) finely chopped onion

1 tablespoon (15 ml) vinegar

1 tablespoon (15 ml) GFCF organic, sugar-free, soy-free Worcestershire sauce

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon ground organic allspice (homemade with equal amounts cinnamon, cloves, and nutmeg)

1/4 cup (60 ml) water

1/3 cup (105 g) GFCF natural fruit spread—mixed berry or grape

1/4 cup (60 g) puréed vegetables including one or more of the following store-bought Stage 1 or 2 organic baby food or puréed organic fresh or frozen vegetables: carrots, squash, yam, sweet potato, peas, green beans, beets (Do not use yams or sweet potatoes for SCD.)

In a medium saucepan, combine tomato sauce, ketchup, onion, vinegar, Worcestershire, salt, pepper, allspice, water, fruit spread, and puréed vegetables. Bring to a boil, lower heat, and simmer for 15 minutes. Add meatballs and simmer another 15 to 30 minutes. Spear meatballs with wooden picks.

NOTE: When beginning to add vegetables, start with 1 tablespoon (15 g) and increase as tolerated. Expand the vegetables as each addition is tolerated.

YIELD: 2 cups (500 g)

Calories (kcal): 413; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 107g; Cholesterol: 6g; Protein: 5g; Protein: 3342mg; Potassium: 1390mg; Calcium: 99mg; Iron: 4mg; Zinc: 1mg; Vitamin A: 2863IU.

QUICK N EASY

Meatball Sauce #2—Always a Party Favorite!

Modified for SCD

1 jar (14 ounces, or 400 g) GFCF organic pasta sauce

1/3 cup (105 g) GFCF organic natural fruit spread—mixed berry or grape

1/4 cup (60 g) puréed vegetables including one or more of the following store-bought Stage 1 or 2 organic baby food vegetables: carrots, squash, yam, sweet potato, peas, green beans, beets

In a medium saucepan, combine pasta/spaghetti sauce, fruit spread, and puréed vegetables. Bring to a boil, lower heat, and simmer for 15 minutes. Add meatballs and simmer another 15 to 30 minutes. Spear meatballs with wooden picks.

NOTE: When beginning to add vegetables, start with 1 tablespoon (15 g) and increase as tolerated. Expand the vegetables as each addition is tolerated.

YIELD: 2 cups (500 g)

Calories (kcal): 258; Total fat: trace; Cholesterol: 0mg; Cholesterol: 69g; Cholesterol: 1g; Protein: 1g; Protein: 43mg; Potassium: 82mg; Calcium: 21mg; Iron: trace; Zinc: trace; Vitamin A: 13IU.

Meatballs with Vegetables

Modified for SCD

1 pound (455 g) organic beef, pork, turkey, or chicken

1 cup (240 g) ground vegetables (choose SCD legal, e.g., peas, carrots, onions)

Salt and pepper to taste (Omit for low phenol/low salicylate diet.)

Seasoning options: chili pepper, thyme, pepper, oregano

Mix meat, vegetables, and seasonings. Roll into 11/2-inch (3.8 cm) meatballs and bake in a 350°F (180°C, gas mark 4) oven for 20 to 22 minutes (turning once) on a cookie sheet lined with parchment paper. These can also be formed into patties.

YIELD: About 35 to 40 meatballs or 15 to 20 meat patties

Calories (kcal): 40; Total fat: 3g; Cholesterol: 11mg; Cholesterol: 0g; Cholesterol: 0g; Protein: 2g; Protein: 9mg; Potassium: 30mg; Calcium: 1mg; Iron: trace; Zinc: trace; Vitamin A: 0IU.

QUICK N EASY

Quick N Easy Meatballs

For purchased frozen organic meatballs—check the ingredients to ensure that they are GFCF.

Adjust to diet. SCD vegetables (peas, carrots, green beans, and onions).

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Spaghetti and Meatballs

This recipe is a good place to hide puréed or mashed vegetables.

1 small yellow onion

1 slice gluten-free rice bread

2 tablespoons (30 ml) water

1 teaspoon salt

1/2 teaspoon oregano (Use basil for low phenol/low salicylate diet.)

1 pound (455 g) ground beef

2 jars (26 ounces, or 737 g, each) GFCF organic pasta sauce

1 pound (455 g) GF organic spaghetti of choice

Extra virgin olive oil

Put onion in a food processor and mince. Add bread, water, salt, and oregano and mix again. Pour mixture into a mixing bowl. Knead by hand together with ground beef until thoroughly mixed. Shape into desired meatball size.

Put meatballs into a slow cooker. Add spaghetti sauce and cook for 4 hours. Cook spaghetti according to package directions. Drain and sprinkle with extra-virgin olive oil and toss. Serve with meatball sauce.

OPTIONS: Add 1/4 cup (60 g) or more single or mixed vegetables (puréed or mashed) to the spaghetti sauce.

YIELD: 4 to 6 servings

Calories (kcal): 1232; Total fat: 53g; Cholesterol: 97mg; Cholesterol: 149g; Cholesterol: 16g; Protein: 41g; Protein: 2481 mg; Potassium: 1912mg Calcium: 152mg; Iron: 9mg; Zinc: 6mg; Vitamin A: 4535IU.

Nutritious, Delicious Meatballs in Sauce

Meatballs are great for appetizers, snacks, or part of a meal. Kids love them for dipping.

The grape spread in the sauce adds a sweet and fruity taste without all the sugar found in jellies. The addition of puréed vegetables to the meatballs and the sauce makes these more nutritious and a perfect way to sneak in more vegetables.

1 pound (455 g) lean organic ground beef

1/2 cup (15 g) crushed GF organic cornflakes or GF organic cracker crumbs

1/4 cup (40 g) finely chopped onion

2 tablespoons (30 g) GFCF ketchup

2 tablespoons (30 ml) GFCF maple syrup

1 teaspoon dried thyme leaves

1 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon chili powder

1/4 cup (60 g) puréed vegetables (one or more of the following store-bought organic baby food or puréed organic fresh or frozen vegetables: carrots, squash, yam, sweet potato, peas, green beans, beets)

Preheat oven to 400°F (200°C, or gas mark 6). Grease a baking sheet or line with parchment paper.

In a large bowl, combine beef, cornflakes, onion, ketchup, maple syrup, thyme, salt, pepper, chili powder, and puréed vegetables until well mixed. Shape into meatballs (1 tablespoon [15 g] each). Place on prepared baking sheet. Baked for 15 to 20 minutes, until nicely browned.

YIELD: 36 meatballs (1 tablespoon [15 g] each)

Calories (kcal): 48; Total fat: 3g; Cholesterol: 11mg; Cholesterol: 2g; Cholesterol: trace; Protein: 2g; Protein: 91mg; Potassium: 39mg; Calcium: 4mg; Iron: 1mg; Zinc: trace; Vitamin A: 47IU.

Spinach Mushroom Lasagna

Adapted from Mary Frances (www.glutenfreecookingschool.com).

Mary Frances used puréed beans as a substitute for the creamy ricotta filling in this lasagna. Not only is it gluten-free, casein-free, and soy-free, but it is also a good source of protein.

4 cups (940 ml) GFCF organic marinara sauce of choice

1/4 cup (60 ml) olive oil, divided

1 pound (455 g) mushrooms, chopped

1 large onion, diced

4 cloves garlic, minced

2 teaspoons salt, divided

1 pound (455 g) frozen chopped spinach, thawed and drained

1 can (14 ounces, or 400 g) chickpeas

1 can (14 ounces, or 400 g) red beans

Water

2 packages GF lasagna noodles

Preheat oven to 375°F (190°C, gas mark 5). Heat 2 tablespoons (30 ml) of the oil in a large skillet over medium heat. Add mushrooms and cook until they have released their liquid. Add the onion, garlic, and 1 teaspoon salt and cook for 10 minutes, stirring occasionally. Add the spinach, reduce heat to low, and simmer until vegetables are heated through.

Drain and rinse the chickpeas and red beans. Pulse in a food processor with remaining 1 teaspoon salt 5 times, and then scrape down the side of the bowl. Add the remaining olive oil and process until smooth. Continue processing and adding 1 tablespoon (15 ml) of water at a time, until the purée is creamy and spreadable.

Spread 1 cup (235 ml) of the marinara sauce into a 9 x 13-inch (23 x 33 cm) baking dish. Add a layer of the dry noodles (about 4) on top. Dab one-third of the bean purée on top of the noodles and spread it out with the back of a spoon or a rubber spatula. Top the bean purée with one-third of the veggie mixture. Repeat 2 more times, ending with a fourth layer of noodles and sauce. Cover the lasagna with aluminum foil and bake for one hour.

YIELD: 8 servings

Calories (kcal): 228; Total fat: 9g; Cholesterol: 0mg; Cholesterol: 31g; Cholesterol: 8g; Protein: 8g; Protein: 906mg; Potassium: 438mg; Calcium: 121mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 4223IU.

QUICK N EASY

Quick Macaroni and Cheese

Daiya cheese is a GFCF cheese that melts better than other brands. Elynn DeMattia tweaks the recipe by adding some salty goodness to the mix.

Low Phenol

12 ounces (340 g) brown rice elbow noodles, or GFCF elbow noodles of choice

11/2 teaspoons salt

1 cup (235 ml) GFCF chicken broth

1 package (8 ounces, or 225 g) GFCF cheese (Daiya), grated or torn into pieces

Bring 2 quarts (2 liters) of water to a boil in a large pot. Add noodles and salt and cook according to package instructions. Drain noodles and return to pot. Over low heat, add chicken broth and cheese and stir until melted. Serve.

YIELD: 4 servings

Calories (kcal): 485; Total fat: 12g; Cholesterol: 1mg; Cholesterol: 69g; Cholesterol: 10g; Protein: 27g; Protein: 1484mg; Potassium: 0mg; Calcium: 5mg; Iron: 3mg; Zinc: 0mg; Vitamin A: 152IU.

Spaghetti and Marinara Sauce

Adapted from The Book of Yum (http://www.bookofyum.com)

2 tablespoons (30 ml) extra virgin olive oil

1 medium onion, diced

4 garlic cloves, minced

1/4 medium carrot, grated

2 cans (28-ounces, or 784 g, each) peeled whole tomatoes

1/4 cup (10 g) chopped fresh basil

Salt

1 pound (455 g) GFCF spaghetti of choice

In a large pot or Dutch oven, heat the oil over medium heat. Add the onion and cook until light golden brown, 8 to 10 minutes. Add the garlic and carrot and cook for 5 minutes, turning heat down if vegetables get too dark. Add tomatoes and their juices and bring mixture to a boil, stirring to break apart the tomatoes. Reduce heat and simmer on low for 30 minutes, until sauce has thickened. Add basil and salt to taste.

Meanwhile, bring a large pot of water to a boil, and cook spaghetti according to package instructions. Serve with sauce.

NOTE: This sauce makes a great filling for vegetarian Sloppy Joes, served on GFCF hamburger buns.

YIELD: 4 to 6 servings

Calories (kcal): 365; Total fat: 6g; Cholesterol: 0mg; Cholesterol: 76g; Cholesterol: 5g; Protein: 5g; Protein: 410mg; Potassium: 649mg; Calcium: 91mg; Iron: 2mg; Zinc: trace; Vitamin A: 3330IU.

QUICK N EASY

Elynn’s Quick Pizza

Adapted from Elynn Demattia

Elynn’s son doesn’t like any of the GFCF pizza crusts, so she came up with her own simple solution.

1 large (10-inch, or 25 cm) brown rice tortilla

3/4 cup (187.5 g) GFCF spaghetti sauce of choice

1/2 cup diced non-GMO soy cheese

10 to 12 slices GFCF organic pepperoni

Preheat the oven to 350°F (180°C, gas mark 4). Lightly oil a baking sheet, or line with parchment paper. Place the tortilla on the baking sheet, and spread sauce on top. Sprinkle evenly with cheese, and place the pepperoni slices on top. Bake for 10 to 12 minutes, and then carefully slide the pizza from the baking sheet directly onto the rack for 2 to 3 minutes to crisp up the bottom (this is more easily done when the pizza is left on the parchment paper). Cut into wedges and serve.

YIELD: 2 to 4 servings

Calories (kcal): 205; Total fat: 13g; Cholesterol: 21mg; Cholesterol: 12g; Cholesterol: 2g; Protein: 11g; Protein: 598mg; Potassium: 24mg; Calcium: 15mg; Iron: 1mg; Zinc: 0mg; Vitamin A: 150IU.

Pizza with Easy Tomato Sauce

Pizza sauce is an excellent way to hide puréed vegetables and meats. Add those that will be least easily detected.

11/3 cups (185 g) garbanzo bean flour

1/2 cup (70 g) brown rice flour

1/2 cup (60 g) tapioca starch

1 tablespoon (8 g) and 1 teaspoon (3 g) xanthan gum

1 teaspoon salt

1 tablespoon (15 ml) oil

11/3 cups (315 ml) water

Blend all the ingredients on low speed, then medium-high speed for 2 minutes. The dough will be sticky. Cover a pizza pan with parchment paper. Roll out dough. Bake in a 425°F (220°C, or gas mark 7) oven for 20 minutes. Add sauce (recipe to follow) and toppings and bake for another 20 minutes.

VARIATIONS: The same recipe can be used to make pretzels or bread sticks. Cover cookie sheet with parchment paper. Place dough in cookie press. Form pretzels using nozzle with a 1/4- to 1/2-inch (0.6 to 1.25 cm) opening. Sprinkle with salt. Bake in 425°F (220°C, or gas mark 7) oven for 20 minutes. A half batch makes 1 tray of pretzels. Best eaten fresh and warm out of the oven.

YIELD: 1 pizza (serves 6 to 8)

Calories (kcal): 226; Total fat: 4g; Cholesterol: 0mg; Cholesterol: 42g; Cholesterol: 5g; Protein: 8g; Protein: 1176mg; Potassium: 760mg; Calcium: 48mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 1435IU.

QUICK N EASY

Easy Tomato Sauce

Modified for SCD

2 cans (6 ounces, or 170 g, each) tomato paste

12 ounces (355 ml) water (Use tomato paste cans to measure.)

1 teaspoon salt

1 teaspoon onion powder

1 teaspoon dried basil

1 teaspoon dried oregano

1/8 teaspoon pepper

1/8 teaspoon garlic powder

Mix all ingredients and simmer 30 minutes.

VARIATIONS: Add 1 tablespoon (15 g) puréed vegetables to expand nutrition. Add puréed turkey or beef to improve the protein.

YIELD: 3 cups (750 g)

Calories (kcal): 25; Total fat: 0g; Cholesterol: 0mg; Cholesterol: 6g; Cholesterol: 2g; Protein: 1g; Protein: 290mg; Potassium: 280mg; Calcium: 5mg; Iron: 1mg; Zinc: 0mg; Vitamin A: 260IU.

Pizza Sauce and Crust

This recipe is tasty, even if it lacks the cheese typically associated with pizza. Having kids participate in making the recipe is not only a fun activity, it may encourage them to be more creative in their tastes. Pizza sauce is a favorite way to add hidden puréed vegetables and meats.

Pizza Sauce (SCD)

1 can (8 ounces, or 225 g) tomato sauce

11/2 teaspoons sugar or honey

1 tablespoon (15 g) puréed vegetables (carrot, peas, squash)

1 tablespoon (15 g) puréed meat (chicken, turkey, beef)

1/2 teaspoon dried oregano leaves

1/2 teaspoon dried basil leaves

1/2 teaspoon crushed dried rosemary leaves

1/2 teaspoon fennel seed

1/2 teaspoon salt

1/4 teaspoon garlic powder (avoid for SCD)

Pizza Crust

1 tablespoon (12 g) active dry yeast

2/3 cup (95 g) brown rice flour

1/2 cup (60 g) tapioca flour

2 teaspoons xanthan gum

1 teaspoon unflavored gelatin powder

1 teaspoon Italian seasoning

1/2 teaspoon sugar or honey

1/2 teaspoon salt

3/4 cup (175 ml) warm milk (rice or non-GMO soy) (110°F [43°C])

1 teaspoon (5 ml) olive oil

1 teaspoon (5 ml) cider vinegar

Rice flour, for sprinkling

Combine all sauce ingredients in a small saucepan. Bring to a boil over medium heat. Reduce heat to low; simmer for 15 minutes while crust is being assembled. Makes about 1 cup (250 g).

Preheat oven to 425°F (220°C, or gas mark 7). Grease a 12-inch (30 cm) pizza pan or baking sheet. In a medium mixer bowl using regular beaters (not dough hooks), blend yeast, flours, xanthan gum, gelatin powder, Italian seasoning, sugar, and salt on low speed. Add warm milk, oil, and vinegar.

Beat on high speed for 2 minutes. The dough will resemble soft bread dough. If dough is too stiff, add water 1 tablespoon (15 ml) at a time. Put mixture on a prepared pan. Liberally sprinkle rice flour onto dough, then press dough into pan, continuing to sprinkle with flour to prevent sticking to the pan. Makes edges thicker to hold the toppings.

Bake pizza crust for 10 minutes. Remove from oven. Top pizza crust with sauce and preferred toppings. Bake for another 20 to 25 minutes or until top is nicely browned.

YIELD: Serves 6 (1 slice per serving)

Calories (kcal): 143; Total fat: 2g; Cholesterol: 2mg; Cholesterol: 30g; Cholesterol: 2g; Protein: 3g; Protein: 589mg; Potassium: 250mg; Calcium: 20mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 409IU.

QUICK N EASY

Quick N Easy Pizza Sauce & Crust

Use premade organic GFCF pizza sauce and pizza crust.

QUICK N EASY

Veal or Pork Scaloppini

This dish tastes gourmet, yet it’s incredibly easy to make.

4 veal or pork cutlets (11/2 pounds, or 680 g)

Salt and pepper to taste

Sauce

2 tablespoons (30 ml) olive oil or safflower oil

2 tablespoons (30 ml) fresh lemon juice

1/2 cup (120 ml) chicken broth or white grape juice

2 tablespoons (28 g) ghee or 1/2 teaspoon arrowroot mixed in 2 teaspoons (10 ml) water to form a paste

2 tablespoons (18 g) GF capers, packed in salt or salt brine, not vinegar (optional)

1 tablespoon (1 g) dried parsley or 1/4 cup (15 g) chopped fresh parsley (optional)

1/8 teaspoon ground nutmeg (optional)

Season veal (or pork) with salt and pepper. (If using pork cutlets, pound to 1/4-inch (6 mm) thickness.) In a large, heavy skillet, brown meat in batches in the oil about 2 minutes on each side. Remove meat from skillet but keep warm.

To make sauce, increase skillet heat to high and add lemon juice and broth. Continue cooking until reduced by half. Add melted ghee or arrowroot paste and whisk thoroughly. Stir until liquid is reduced and thickens slightly.

To thicken the sauce, add a pinch to 1/2 teaspoon arrowroot. To thin the sauce, add more broth.

VARIATIONS: Depending on the tastes of the family, add capers, parsley, and nutmeg to the sauce and serve over rice.

YIELD: 4 servings

Calories (kcal): 373; Total fat: 25g; Cholesterol: 157mg; Cholesterol: 1g; Cholesterol: trace; Protein: 34g; Protein: 277mg; Potassium: 587mg; Calcium: 33mg; Iron: 2mg; Zinc: 5mg; Vitamin A: 333IU.

Spicy Pork Tenderloin

The ginger in this dish adds just the right flavor, moving it from ordinary to extraordinary.

SCD Legal, Modified for Low Phenol, Modified for Low Oxalate

1–3 tablespoons (3–24 g) GFCF chili powder

1 teaspoon salt

1/4 teaspoon ground ginger (use cinnamon for SCD, Low Phenol, Low Oxalate)

1/4 teaspoon thyme

1/4 teaspoon white pepper

2 organic pork tenderloins (1 pound [455 g] each)

Combine the first five ingredients and rub over tenderloins. Cover and refrigerate 4 hours. Grill over hot heat 15 minutes per side, until juices run clear and a meat thermometer registers 155°F to 160°F (68°C to 71°C).

Delicious served with a side of rice and a green salad. (For SCD, use cauliflower rice.)

YIELD: 8 servings

Calories (kcal): 74; Total fat: 2g; Cholesterol: 37mg; Cholesterol: 1g; Cholesterol: 1g; Protein: 12g; Protein: 314mg; Potassium: 245mg; Calcium: 11mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 660IU.

QUICK N EASY

Reddings’ Really Delicious Fish

SCD Legal, Modified for Low Phenol, Modified for Low Oxalate

Sue and Dick Redding are experienced in the art of preparing and presenting delicious and healthy foods. They offer this easy and quick way to prepare a tasty fish dish.

1 pound (455 g) fish (salmon, rockfish, sea bass, white fish)

1/2 cup (120 ml) water

1–2 tablespoons (8–16 g) GFCF organic seasoning blend for seafood

Seasoning options for SCD, low phenol, and low oxalate: cayenne, chives, cinnamon, dill, mustard seed, tarragon, thyme, white pepper

Place fish in a 9 x 13-inch (23 x 33 cm) baking dish. If desired, pan can be lined with oil-sprayed aluminum foil.

Add 1/2 cup (120 ml) water to gently poach the fish. Sprinkle fish with seasoning to taste. Bake at 350°F (180°C, gas mark 4), until fish juices run clear and form a white milky curd on top of fish (approximately 30 to 45 minutes, depending on thickness of fish).

VARIATIONS: In lieu of a seasoning blend, sprinkle salt, pepper, fresh lemon juice, or herbs to taste.

YIELD: 4 servings

Calories (kcal): 0; Total fat: 0g; Cholesterol: 0mg; Cholesterol: 0g; Cholesterol: 0g; Protein: 0g; Protein: 1mg; Potassium: 0mg; Calcium: 1mg; Iron: trace; Zinc: trace; Vitamin A: 0IU.

Favorite Salmon

Salmon is an excellent source of low-fat protein, plus the essential omega-3 fatty acids EPA and DHA, which are so important to those with autism spectrum issues, skin conditions, and immune problems. These good fats help with immunity and brain development and function and improve skin health. Avoid farm-raised and buy wild, ocean sockeye salmon, which has a natural orange color from eating the smaller fish that feed on algae rich in EPA and DHA.

Modified for SCD, Modified for Low Phenol, Modified for Low Oxalate

Seasoning Rub Ingredients

3 tablespoons (60 g) honey or (45 ml) maple syrup (For SCD, use honey.)

1 teaspoon ground cumin (optional)

1 teaspoon ground coriander

1 teaspoon (5 ml) hot water

3/4 teaspoon grated fresh lime peel (optional)

3/4 teaspoon salt

1/4 teaspoon coarsely ground white pepper

Main Ingredients

4 fillets (6 ounces, or 170 g, each) salmon, skin on

3 tablespoons (12 g) chopped fresh cilantro

Preheat a grill pan or prepare an outdoor grill for covered, direct grilling over medium heat.

Stir together the seasoning rub until well blended. Rub mixture over fillets.

Place salmon fillets, skin-side up, on hot grill pan or rack and cook 4 minutes. Use a wide spatula to turn salmon over. Cook until opaque throughout (4 to 5 minutes longer.)

Sprinkle salmon with cilantro and serve with lime wedges.

YIELD: 4 servings

Calories (kcal): 248; Total fat: 6g; Cholesterol: 88mg; Cholesterol: 13g; Cholesterol: trace; Protein: 34g; Protein: 516mg; Potassium: 573mg; Calcium: 32mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 259IU.

Deviled Crab

Fresh lump crabmeat is the best for this dish.

3 tablespoons (45 g) ghee or CF no-trans-fatty acid spreads

2 teaspoons GF flour mix

1 cup (235 ml) non-GMO soy or rice milk, heated

1 teaspoon salt

Dash cayenne pepper

1/4 teaspoon GFCF Old Bay seasoning

1 teaspoon GFCF Worcestershire sauce

1/4 teaspoon GFCF mustard

2 egg yolks, slightly beaten

2 cups (250 g) lump crabmeat (fresh)

1/2 teaspoon lemon juice

Preheat oven to 450°F (230°C, or gas mark 8).

In a medium saucepan, melt the ghee and stir in the flour mix and milk. Add the salt, pepper, Old Bay, Worcestershire sauce, and mustard. Add the egg yolks and cook over medium-high heat, stirring constantly until the mixture starts to thicken. Add the crab and cook until the sauce is thickened and the crab is hot. Remove from heat and stir in the lemon juice.

Spoon the mixture into 4 single-serving baking shells or ramekins. Bake about 20 to 25 minutes until brown.

YIELD: 4 servings

Calories (kcal): 205; Total fat: 15g; Cholesterol: 185mg; Cholesterol: 3g; Cholesterol: 1g; Protein: 15g; Protein: 752mg; Potassium: 325mg; Calcium: 79mg; Iron: 1mg; Zinc: 3mg; Vitamin A: 591IU.

QUICK N EASY

Simple Crab Supreme

Modified for SCD

This can be served as a main dish in individual servings or in a casserole. Dana’s family loves this best served as an appetizer with GFCF rice crackers or rice almond crackers.

2 cups (1 pound, or 455 g) backfin lump crabmeat

1 teaspoon GFCF Old Bay seasoning (celery salt, black pepper, crushed red pepper flakes, and paprika)

1 teaspoon minced garlic

1/2 cup (115 g) GFCF mayonnaise (homemade SCD legal)

Preheat oven to 350°F (180°C, gas mark 4).

Drain the crabmeat and gently sort to remove any shell pieces. Try to leave the crabmeat in lumps.

Mix the seasoning and minced garlic into the mayonnaise.

Add the mayonnaise mix just enough to moisten the crabmeat. Use less or more of the mayonnaise mix as needed.

Place in an ovenproof casserole dish and bake at 350°F (180°C, gas mark 4) for 20 to 30 minutes or until there is a touch of golden brown on top. The crab mixture can also be baked in individual ramekins (1/2 cup [145 g] each).

YIELD: 4 servings (1/2 cup [145 g] each)

Calories (kcal): 257; Total fat: 24g; Cholesterol: 62mg; Cholesterol: trace; Cholesterol: trace; Protein: 13g; Protein: 371 mg; Potassium: 234mg; Calcium: 66mg; Iron: 1mg; Zinc: 2mg; Vitamin A: 80IU.

Fish Pockets

This is a really healthy way to cook healthy fish! Essentially steaming in its own juices, the fish can be served right in the pocket—a nice sensory experience for some. You can use any fish fillet (skin removed) for this recipe, but reduce the cooking time if they are very thin.

SCD Legal, Modified for Low Oxalate, Modified for Low Phenol

Olive oil

1 piece fresh ginger, 11/2 inches (4 cm) long, peeled and cut into thin matchsticks ( 1/2 to 1 teaspoon cinnamon for low phenol)

4 cod fillets, 6 ounces (170 g) each

Himalayan or Celtic sea salt and white pepper to taste

8 sprigs of cilantro

Preheat oven to 425°F (220°C, gas mark 7). Cut 4 pieces of parchment paper, at least 12 x 14-inches (30 x 35 cm). Fold each piece in half to form a 12 x 7-inch (30 x 17.5 cm) piece; unfold.

Brush one side of paper with olive oil. Place one-quarter of the ginger pieces on the oiled side. Pat each piece of fish dry, season with salt and pepper, and place on top of the ginger. Place a couple of sprigs of cilantro on top of each fillet, and then fold over the parchment paper. Seal the 3 open sides well by folding them up over themselves, leaving a small amount of space inside the pocket for steam. Place the 4 pockets in a baking dish, and cook for 15 to 20 minutes (cut into 1 pocket to check doneness of fish), until fish is cooked through, opaque, and flaky. Serve in the pockets, or transfer to a plate (leaving the ginger behind).

TIP: You can add some simple, quick-cooking vegetables to the pockets as well. Snap peas, thinly sliced carrots, zucchini, and tomatoes all work well, and lemon slices placed over the fish can add a lot of flavor too.

YIELD: 4 servings

Calories (kcal): 154; Total fat: 1g; Cholesterol: 73mg; Cholesterol: 3g; Cholesterol: trace; Protein: 31g; Protein: 100mg; Potassium: 889mg; Calcium: 73mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 765IU.

Lentil Loaf

From the Great Sage Restaurant. This is a staple for the vegetarian, GFCF diet. Serve with mashed potatoes and a vegetable for an updated version of a classic meal.

3 cups (600 g) lentils

4 bay leaves

2 tablespoons (30 ml) canola oil

11/2 cups (240 g) diced yellow onions

1 cup (100 g) walnuts, toasted, cooled, and chopped

1/2 cup (60 g) finely ground rice white bread (or GF bread crumbs)

1 cup (165 g) cooked brown rice

11/2 teaspoons sea salt

1/4 cup (60 ml) GF tamari

11/2 tablespoons (15 g) minced garlic

21/2 cups (625 g) barbeque sauce, divided

1/2 cup (120 g) GFCF ketchup

1 tablespoon (3 g) dried thyme

1 tablespoon (2 g) dried sage

1/2 teaspoon black pepper

Preheat oven to 350°F (180°C, gas mark 4). Lightly oil two 6-cup (1.4 L) loaf pans and place parchment on the bottom.

For the lentils: Wash lentils in a bowl of water, removing any broken ones that float to the top. Drain and rinse. Place lentils and bay leaves in a large pot and fill with enough water to cover lentils by 2 inches (5 cm). Place over medium heat and bring to a rolling boil.

Reduce heat to low and simmer 45 minutes, or until tender. Stir often and add water as needed, always keeping the water level 2 inches (5 cm) above lentils.

When the lentils are tender, remove from heat and drain well. Spread the lentils out on a baking sheet and chill in the refrigerator for 30 minutes to 1 hour. Remove bay leaves and transfer lentils to a mixer.

For the lentil loaf: In a medium sauté pan, heat oil over medium-high heat. Add onions and sauté until tender and lightly browned, about 10 minutes. Transfer onions to the mixer with the lentils, and add the chopped walnuts, bread crumbs, cooked rice, salt, tamari, garlic, 1/2 cup (125 g) barbeque sauce, ketchup, thyme, sage, and black pepper. Mix until all ingredients are well combined and the lentils are somewhat mashed. Turn mixer off and stir from the bottom with a rubber spatula. Combine well.

Transfer the mixture to the oiled loaf pans. Fill within 1/2 inch (1.25 cm) from top and smooth with a spatula. Cover the tops with parchment paper. Bake for 35 to 40 minutes or until browned around the edges and firm in the middle. Remove the parchment paper and spread 2 cups (500 g) of barbeque sauce over the loaves. Put back in oven, uncovered, for about 6 minutes or until set. Remove from oven and place on a cooling rack for about 1 hour. If not properly cooled, loaves will fall apart easily. Gently tap out of pans onto their sides. Cut each into 10 slices.

YIELD: 2 small loaves; serves 10 people (10 slices)

Calories (kcal): 415; Total fat: 12g; Cholesterol: 0mg; Cholesterol: 58g; Cholesterol: 20g; Protein: 23g; Protein: 1390mg; Potassium: 839mg; Calcium: 86mg; Iron: 8mg; Zinc: 3mg; Vitamin A: 755IU.

Dahl (Vegetarian or with Chicken)

This traditional vegetarian dish from India is adapted from Lizzie Vann’s Organic Baby & Toddler Cookbook. The non-vegetarian version uses added chicken, which expands protein. This recipe can be served puréed.

3 tablespoons (45 ml) good-quality safflower, light olive, or avocado oil

3 small onions, finely chopped

3/4 teaspoon turmeric

1/2 tablespoon ground coriander or cumin seeds

11/2 cups (300 g) red lentils, washed and picked over

3 carrots, finely chopped

33/4 cups (885 ml) water or 2 cups (475 ml) water and 13/4 (410 ml) cup chicken broth (store-bought or homemade, see here)

1/3 cup (25 g) shredded cabbage

2 ounces (55 g) cooked organic chicken breast, shredded (optional)

Heat the oil in a pan over medium heat. Add the onion and fry gently until soft, about 5 minutes. Mix in the spices and cook for another 2 minutes.

Add the lentils, carrots, and water and bring to a boil. Reduce the heat and simmer for 20 minutes, until the lentils are soft and the dahl has a smooth consistency. Add the cabbage and chicken (optional) and cook for another 5 minutes, stirring from time to time.

YIELD: 4 servings (1/2 cup [125 g] each)

Calories (kcal): 392; Total fat: 11g; Cholesterol: 0mg; Cholesterol: 55g; Cholesterol: 25g; Protein: 22g; Protein: 37mg; Potassium: 989mg; Calcium: 80mg; Iron: 7mg; Zinc: 3mg; Vitamin A: 15225IU.

Jonathan’s Falafel

Leonardo Hosh provides this tasty recipe enjoyed by his son Jonathan. This recipe can work as a side dish as well.

2 pounds (910 g) dry garbanzo beans

1 bunch parsley (about 1 cup [60 g] finely chopped)

1 medium potato

1 medium onion

Garlic salt to taste

1/8 teaspoon baking soda

1/4 teaspoon salt

3 cups (710 ml) canola or vegetable oil for deep-frying

Soak garbanzo beans in water for 2 days; drain and change water several times throughout.

Clean the parsley and potato and peel onion. Rough chop all three and place in a food processor.

Add the beans to the processor and grind until fine and homogeneous in color. Add garlic salt if desired.

Divide the mixture into serving sizes (approximately 1 cup [250 g] portions) and freeze for later use.

To cook, thaw the mixture, add to each 1-cup (250 g) batch: 1/8 teaspoon baking soda and 1/4 teaspoon salt and mix well.

Form into bite-size balls (may use a small ice cream scoop). Heat oil to 375° (185°C), and deep-fry the balls in hot canola or vegetable oil until they turn golden. They are best served immediately after deep-frying.

VARIATION: Other seasonings can be added if desired:

1 tablespoon (7 g) ground coriander

1 tablespoon (7 g) ground cumin

1 teaspoon cayenne pepper

YIELD: 12 bite-size balls per cup

Calories (kcal): 309; Total fat: 7g; Cholesterol: 0mg; Cholesterol: 49g; Cholesterol: 14g; Protein: 15g; Protein: 79mg; Potassium: 759mg; Calcium: 89mg; Iron: 5mg; Zinc: 3mg; Vitamin A: 311IU.