Mix ingredients,
stirring or turning every few hours. Ready
to put into dehydrator in 24 hours.
BLACKENED FISH(By Sandra Strom, CEO of Song of Health) It is traditional in the Deep South to use catfish. When done properly, the fish will be wonderfully moist and flaky inside with a crispy blackened crust on the outside. I used rockfish (shown in the picture) and it was delicious.
* I use organic granulated garlic and use a mortar and pestle to grind into powder. Be careful of garlic powders and what other hidden ingredients they may have.
BUTTERFLY PRAWNS WITH GARLIC, CILANTRO AND LIME
|
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
6 fresh wild gulf prawns |
F |
¼ cup lime juice |
Garlic/Onion Grouping |
1 clove garlic |
1 Tbsp. cilantro |
|
G |
¼ cup rice flour |
D | 2 Tbsp. butter |
F | ¼ cup olive oil |
Clean and butterfly prawns by: Remove shell. With a sharp knife, cut open the prawn by slicing lengthwise down the back, being careful not to completely cut in two. Spread out flat. Remove black intestinal line. Wash to clean.
Place “butterflied” prawns on a plate. Pour lime juice over the prawns, turning them to completely coat with juice. Let set in refrigerator for 15 minutes or more.
Finely dice garlic, then smash it with the side of knife to bring out the garlic juice.
Finely chop the cilantro.
Place the rice flour in a paper sack. Place each prawn, one at a time, in the sack and shake to coat in the flour.
Place butter in skillet. Heat the skillet to medium high. Watching the butter carefully, remove from heat as soon as it is melted and skim off the butter fat from the top. Return to heat; add oil.
Add garlic and cilantro to oil, carefully stirring to evenly cover the skillet.
Shaking loose flour from prawns, immediately add them one by one into the hot oil. Fry for approximately 3 minutes, or until golden brown.
Using a fork, turn prawns over, then repeat.
Immediately remove prawns from oil on to platter and serve immediately.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
There are many Ceviche recipes, depending on the origin of the dish. Originating in Peru, Costa Rica, Mexico, Peru, even Japan, and many other countries boast their own version of this marinated fish dish. My following recipe was inspired by the Costa Rican version. Use one type of fish or vary. My original dish included red snapper, calimari steak, and gulf prawns. The thick fleshed fish, such as halibut, red snapper, cod, salmon, tuna, etc. work best. The citric acid in the lemon and lime "cooks the fish." Use fish that has been previously frozen to make sure potential parasites have been killed.
NOTE: ** If fruit intolerant, see variation below.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
1 lb. Seafood frozen then thawed - thick fleshed preferred; prawns, scallops, etc. (See above note), as desired * |
1 roma tomato, diced |
|
Garlic/Onion Grouping | 1-2 cloves garlic, as desired, minced |
Garlic/Onion Grouping |
1/2 sweet onion (or leek), diced |
Pepper |
1/2 red pepper, diced |
Pepper |
1/4 cup diced fresh chipotle pepper or 1/4 tsp. chipotle powder, or as desired |
1/4 cup fresh cilantro, or as desired, chopped |
|
F |
1 fresh squeezed lemon |
F |
lime juice added to lemon juice to make approximately 3/4 - 1 cup juice (or omit lemon and use all lime juice) |
salt to taste, if desired |
Prepare a glass or ceramic bowl (they are non-reactive) to place ingredients in.
Clean seafood as needed: Prawns - shell and devein; fish - remove any bones.
Cut the seafood in 1/2 inch pieces. Place in bowl.
Add the diced tomato, minced garlic, vegetables, and cilantro.
Note: Do not finely dice. Pieces should be between chopped and diced size.
If desired, salt to taste. (I personally don't use salt, as the seafood is naturally salty enough for my taste, especially when eaten with salted chips.)
Mix the ingredients well.
In a glass measuring cup squeeze fresh lemon, then add fresh lime juice to make at least 3/4 cup juice. (I have used Lakewood Organic Pure Lime Juice in glass bottle). The juice needs to cover everything.
Mix well.
Place a saucer in the bowl over ingredients to make sure everything stays covered in the juice.
Cover bowl. Refrigerate.
Allow
to set refrigerated at least four hours. (I prefer minimum 8 hours or overnite.)
Serving suggestion: Serve with tortilla chips (G).
* NOTE: Mild flavored seafoods do not work as well as stronger flavored varieties.
Yield: 4 servings.
** VARIATION: NO FRUIT:
Approximately 3/4 cup white or rice vinegar (G) in place of fruit juice.
Sear, grill, or broil the fish until just heated through. (Based on the Spanish dish Escabeche.)
Follow the rest of the recipe above.
OTHER VARIATIONS:
Fresh squeezed orange juice may be used for part of the juice.
If desired, use other chili peppers, such as jalapeno, anaheim, sweet banana, etc. Remember to be careful not to overpower the fish.
(By Sandra Strom,
CEO of Song of Health)
This recipe contains NO FRUIT yet has a mild citrusy flavor from the herbs.
FOOD CATEGORY | INGREDIENTS |
---|---|
M |
2 Chicken Breasts, skinned (boneless or bone in) (1 breast per person) |
2 cups cold water (or homemade vegetable broth) |
|
2 Tbsp. lemon verbena or lemongrass, dried or fresh |
|
1 Tbsp. fresh rosemary or 1 tsp. dried |
|
1 tsp. fresh lemon thyme or 1/2 tsp. dried |
|
1 Tbsp. whole mixed peppercorns (red, pink and/or white) |
|
Garlic/Onion Grouping |
1 clove garlic, minced (optional) |
1/2 carrot, cut in 1/4" thick slices |
|
N or Sy |
salt to taste or 1 tsp. light miso |
Prepare chicken breasts for cooking. Set aside.
Place cold water
or broth in a saucepan.
Place herbs and peppercorns in a tea ball. Set in the saucepan of liquid.
Add minced garlic clove, carrot, and salt or miso to the water.
Bring to a boil. Turn down to medium low and simmer for 5 minutes. Turn off heat and let sit until lukewarm to cool, allowing herbs time to permeate.
Remove tea ball from broth.
Place chicken into broth. Bring to a boil.
Immediately turn heat back down to low. Cover and softly simmer 8-12 minutes, depending on thickness of breast. Chicken is done when opaque inside (meat thermometer temp. at 165 degrees).
Remove chicken from pot to serving platter or plates.
Serving suggestions:
1) Spoon broth over breasts.
2) Make a sauce: Shake in a jar 1 Tbsp. cornstarch (G) with just enough water to mix well. Stir into broth over medium low heat.
Keep stirring until clear and thickened. Spoon over chicken.
FOOD CATEGORY | INGREDIENTS |
---|---|
Pepper | 1 chili pepper, seeded - which is added and roasted in Roasted Vegetables Pasta
Sauce (see recipe in PASTA AND PASTA SAUCES) |
1 cup water or broth |
|
1/4 cup oil |
|
G | 12 corn tortillas |
D | 2 cups cheddar, jack, or cotija cheese, grated |
Garlic/Onion Grouping | 1 cup green onion or leek, finely chopped |
Preheat oven to 325 degrees.
Prepare Roasted Vegetables Pasta Sauce for 2 servings (as per recipe), including the seeded chili pepper.
Add water or broth to cooked sauce and mix well.
Heat sauce in a saucepan on low temperature.
Place oil in a baking dish and thoroughly grease dish.
One by one, prepare tortillas: Dip tortilla into sauce using tongs, covering completely, until limp. Remove tortilla from sauce, place on cutting board or a dish and fill with 1-2 Tbsp. cheese and 1 tsp. onion, then carefully roll up and place with seam side down in baking dish. Repeat, placing rolled and filled tortillas side by side in dish.
Pour sauce over tortillas.
Sprinkle remaining grated cheese and onion over top.
Bake 20-25 minutes, until sauce is bubbly. Cheese will be melted. Serve immediately.
Serves 6.
Suggestion: If desired, garnish with diced red bell pepper on top before serving.
VARIATIONS: Replace cheese and onion filling with cooked, shredded beef or pork (M); or cooked, finely chopped chicken (M); or cooked rice or quinoa (G); or roasted and chopped vegetables (butternut squash, zucchini squash, carrots, cabbage, onion, celery, etc.) (N); or cooked and mashed red, black or pinto beans (N).
Serving suggestion: Just before serving, add a dollop of Mexican Cream over each enchilada:
Shown: Cheese And Onion Enchiladas in Roasted Vegetable Pasta Sauce
FOOD CATEGORY | INGREDIENTS |
---|---|
D |
1 cup whipping cream |
D |
2 Tbsp. cultured buttermilk * |
In a small saucepan, heat milk over low heat until barely warm to the touch (90-100 degrees). Remove from heat.
Stir in buttermilk. Cover.
Let stand at warm room temperature until cream begins to thicken, approximately 8 to 16 hours.
Stir cream until smooth. Cover and refrigerate for at least one day. Cream will develop a tart flavor.
Mexican Cream may be stored refrigerated for up to two weeks.
*VARIATION: Substitute 1 tsp. dry buttermilk powder (D) for the fresh buttermilk: Blend powder with cream, then heat as above. The powder is quite sweet.
Remember to verify hidden ingredients in the dairy products.
Replace Roasted Vegetable Sauce (above) with 1 pint heavy (whipping) cream (D), omitting the water or broth. Heat cream over low heat and follow above process.
This recipe can be varied in a number of ways. The seafood can be eliminated in this recipe. If desired, cooked meat of choice may be used. If so, it is suggested to cook lean beef chuck, then pull into shreds. Or cook chicken breasts, then thinly slice. Using the zuccini is delicious all by itself.
FOOD CATEGORY | INGREDIENTS |
---|---|
RED CHILI SAUCE: |
|
Pepper |
Approx 5 dried ancho chilis or 1 Tbsp. chipotle chili powder |
2-1/2 cups boiling water if using dried ancho chilis |
|
1/4 cup organic safflower oil |
|
Garlic/Onion Grouping |
2 cloves garlic, minced |
N or may contain F |
2 cups canned tomatoes (home canned preferred), or store bought, organic, no salt, including liquid |
1 Tbsp. fresh oregano, finely chopped or 1 tsp. dried |
|
2 Tbsp. fresh cilantro, finely chopped or 1/4 tsp. coriander seeds, ground |
|
1/4 tsp. cumin seed, ground |
|
salt to taste |
|
ENCHILADAS: |
|
G |
1 pkg. (12) organic corn tortillas |
Sf |
1 lb. fresh raw tuna, salmon, or other thick fleshed fish, thinly sliced (or substitute) |
2 cups fresh zucchini, grated |
|
D |
3 cups white cheddar cheese |
F |
1/2 cup black olives with sea salt, sliced (optional) |
D |
Mexican Cream (optional) |
Prepare the Red Chili Sauce:
If using dried ancho chilies: First roast them over an open fire or under broiler until the skins
are toasted. Slice in half and remove seeds, stems, and any veins. Rinse.
Set the chilis in the boiling water and allow to stand for 1 hour.
Place chilis and water in food processor or blender and process until smooth. Set aside.
Heat oil to medium high in a 2 quart saucepan.
Add minced garlic
and cook just until golden.
Immediately add remainder of sauce ingredients (except fresh cilantro, if using), including chili puree. If using chipotle powder, add in now.
Stir to mix well. When mixture comes to boil, turn down to simmer, cover, cook 10 minutes. Stir occasionally to keep from burning on bottom.
Add finely chopped cilantro now.
Stir well.
Preheat oven to 375 degrees.
Put together enchiladas:
Lightly
grease a large rectangular baking dish with safflower oil.
Have sliced (not cooked) seafood, grated zucchini and cheese ready in separate bowls.
One at a time, dip tortilla into chili sauce, place in baking dish, fill with a fingerful of each seafood, zucchini, and cheese. (Use your judgment on this, as you'll be splitting the ingredients into 12 tortillas.)
Roll up. Seam should be on bottom.
Repeat until all the tortillas and ingredients are used up.
Pour the chili sauce over enchiladas, being sure to cover them evenly.
Lightly sprinkle grated cheese
over the top.
Sprinkle sliced black olives over top.
Place in oven and bake for approximately 25 minutes, until sauce is bubbly. Cheese will be melted on top.
If desired, just before serving spoon
a tablespoon of Mexican Cream (D) over the center of each enchilada.
Garnish with sprigs of cilantro.
Yield: 4 servings.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
Crockpot meals are the easiest to prepare and have ready when you arrive home from work.
FOOD CATEGORY | INGREDIENTS |
---|---|
M | 1 chicken, cut up or 4 chicken breasts, skinned |
N or D |
¼ cup oil or part butter and oil |
Garlic/Onion Grouping | 2 cloves garlic, coarsely chopped |
2 carrots, chopped |
|
1 stick celery, diced |
|
Garlic/Onion Grouping | ½-1 sweet onion or 1 leek or 2 shallots, chopped |
(Rosemary in Lavender Group) | 1/8 tsp. each savory, thyme (lemon thyme if available), rosemary |
Pepper... |
Salt and exotic pepper or chipotle powder, to taste |
1 cup water or vegetable broth |
Prepare whole chicken by cutting in parts or purchase already cut.
In crockpot place oil, then chicken, then other ingredients, pouring liquid over all.
Cook 6 to 8 hours on low.
Note: This meal can be put together the night before, placing crockpot in refrigerator until the next morning. Bring out, let sit at room temperature for a half hour if time permits, then plug in and go to work --- Your chicken dinner will be ready when you get home!
To serve: Place chicken on platter. Surround with vegetables. Pour some of the broth over all.
Yield: 4 servings.
VARIATION: Leave chicken whole and place in crockpot instead of cutting in pieces. Cook on medium.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
½ lb. Dover Sole fillets, per person |
G |
2 Tbsp. rice flour (optional) |
F |
1 Tbsp. Balsamic vinegar |
¼ cup oil |
|
1 tsp. fresh cilantro, chopped |
Remove any skin from fish fillets and rinse.
If using rice flour to dust the fish, put it in a paper sack.
Place fish fillets, one at a time, in the sack and shake until coated (dusted) with the flour. Place on a platter.
Repeat until all the fish is dusted and put on the platter.
Sprinkle the vinegar over the fish.
Heat the oil to medium high in a cast iron skillet, or skillet of choice.
Place the fish evenly in the skillet.
Sprinkle the cilantro over the fish.
Fry fish for 3 minutes, at most, (depending on thickness of fillets) until golden brown.
Turn over and brown.
With a slotted spatula, quickly remove fish from skillet and place on serving platter. Lightly salt.
Serve immediately.
Shown: Dover Sole with Balsamic Vinegar and Cilantro,
served with Brussels Sprouts and Mushrooms in Garlic Cheese Sauce
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
This recipe is a little different from most in that the egg yolks and whites are beaten separately and folded in, them very fluffy. A variety of ingredients may be used ~ cooked chicken or other meat, seafood, bean sprouts (a traditional item), varied vegetables, mushrooms, etc. This recipe is made with fresh squash just picked from the garden. (Remember to refer to the Food Substitutions List when needed.)
The following amounts feed 2 people when served with side dishes, such as rice
FOOD CATEGORY | INGREDIENTS |
---|---|
2 medium size summer squash or 1 zucchini, cut in 1/2" x 1/4" slices |
|
Garlic/Onion Grouping |
1/3 cup chopped leek* |
Garlic/Onion Grouping |
1-2 cloves (as desired) minced garlic |
E |
2 large eggs |
pinch ginger powder or 1/4 tsp. fresh minced ginger |
|
N or G or F |
1/4 cup oil (preferably sesame or olive) |
G Sesame; Peppers |
few drops hot sesame oil, or other "heat" if desired |
G |
2 tsp. corn starch |
D |
1 tsp. Now brand buttermilk powder (optional) |
1 Tbsp. fresh finely chopped parsley |
|
1/4 tsp. fresh finely chopped sweet basil |
|
G,Sy varies per product |
Tamari soy sauce to taste (optional) (I prefer San-J brand) |
Prepare the vegetables and other ingredients, as stated above.
Separate the egg yolks and whites into bowls.
Add the ginger powder to egg yolks. If using fresh minced ginger, add to vegetables in skillet before eggs are added.
Using an egg beater or electric hand mixer, beat egg whites until stiff.
Beat egg yolks until fluffy.
Add finely chopped parsley and sweet basil to yolks.
Set aside. (NOTE: It's best to beat just prior to cooking so whites stay stiff. I do this while veggies are cooking in skillet.)
Heat oil to medium in heavy large skillet.
Add squash and leek. Stir fry until nearly tender, about 5 minutes. Turn often to keep from burning.
Add minced garlic and turn to mix evenly.
Sprinkle few drops hot sesame oil, if desired. Turn to mix well.
Fold
egg whites carefully into yolks. Set aside for a moment.
Stir into skillet mixture the corn starch and buttermilk powder. Coat everything evenly.
Separate vegetables into 3 or 4 mounds in skillet.
Carefully spoon eggs over each mound, being sure all the vegies are covered.
Cook until golden brown on bottom. You can tell by the edges of the "pancake" as it becomes firm.
Carefully flip over and cook until bottom is also golden brown.
They will be firm but puffy when done.
Serve immediately.
Tamari soy sauce may be used as a condiment or may also be used as flavoring to the vegetables while cooking.
VARIATION: Green onion may be used instead of leek. Prepare by mincing, then add to mixture in skillet just before adding eggs.
Use your choice of seasonings, spices and ingredients to suit your own taste!
1) Stir-fried mixture separated into mounds before adding eggs |
2) Eggs spooned over mounds |
3) Flipped over, bottom side cooking |
4) Ready to turn onto serving plate |
Sandy's Egg Foo Yung Served |
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
This is a very rich dish. Less cheese may be used, if desired.
If someone tells you they don't like eggplant, offer them this dish. Guaranteed, they'll change their mind about eggplant. My own father did!
FOOD CATEGORY | INGREDIENTS |
---|---|
(F if using olive oil) |
|
1 medium eggplant |
|
E |
2 large eggs, well beaten |
G |
1 cup brown rice flour |
oil for deep frying (safflower or peanut oil works great. Use desired oil.) |
|
D |
2 cups white sharp cheddar cheese |
D |
2 cups fresh parmesan cheese |
Prepare Roasted Vegetable Pasta Sauce. (Note: The recipe needs to be doubled to make enough sauce for this dish.)
Spread a portion of sauce in a 9x12 glass baking dish. Have the remainder ready to layer with the other ingredients.
Prepare cheeses:
Grate the cheeses into separate bowls. Have them ready for layering with the eggplant and sauce.
Prepare eggplant:
Remove the skin; wash.
Cut across the width in about 1/3 inch slices. (Rounds will be approximately 2" to 3" in diameter.)
Place well beaten eggs in a shallow bowl; place flour in a paper bag or separate shallow bowl.
Shake or dip eggplant slices
in flour, then dip in egg, then coat in flour again. Set aside on a plate until the process is completed with all the slices.
Heat
oil in deep frying pan or fryer to around 380 degrees. (If oil isn't hot enough the coating will fall off eggplant.)
Carefully place eggplant slices
into hot oil. Do not overload pieces in the oil; otherwise, it will cause the oil to cool, not allow enough space between slices, causing greasy fried food. Fry just until golden brown on both sides. If using a frying pan, you will have to flip the pieces to finish both sides.
Remove from oil, draining excess. Layer directly on pasta sauce in baking dish.
Sprinkle cheddar cheese liberally over eggplant.
Cover with more sauce.
Repeat process, alternating the cheeses between layers.
Top with remaining sauce.
Sprinkle both cheeses over the top.
Preheat oven to 350 degrees.
Note: Make sure the oven is completely preheated to the proper temperature.
Place eggplant dish in oven. Bake approximately 30 minutes, until heated through. It will probably bubble some when ready.
Note: The baking process is just for heating everything together and melting the cheese, as the eggplant is already tender from frying.
Yield: 4 servings.
Variations: Mozzarella cheese may be used instead of cheddar, if desired.
If dairy intolerant: The cheese can be eliminated. It will then be Eggplant in Pasta Sauce!
Falafel is often served as a sandwich in pita bread. It may be served as vegetarian burgers or just patties as the main dish. I personally enjoy my homemade catsup on them.
FOOD CATEGORY | INGREDIENTS |
---|---|
2 cups cooked chick-peas (garbanzo beans) or canned with no-salt |
|
liquid from can or 1/4 cup water or vegetable broth |
|
Garlic/Onion Grouping | 2 large cloves garlic, minced |
E | 1 egg |
G or F |
1 Tbsp. sesame tahini or olive oil |
G |
1-1/2 to 2 cups brown rice flour |
1/2 tsp. baking soda (Western Family brand is neutral) |
|
1/2 tsp. Celtic sea salt |
|
1/2 tsp. tumeric |
|
1/4 tsp. sweet basil |
|
1/4 tsp. ground coriander or 1 Tbsp. finely chopped parsley |
|
1/4 tsp. ground cumin |
|
pinch of cayenne, as desired |
|
F | pinch of ground paprika (smoked is best flavor) (paprika is not fruit but usually evaluates positive, probably due to anti-caking agants) May be omitted. |
G | Approximately 1/2 cup rice flour to coat patties |
organic oil for deep-frying, such as safflower or peanut |
Place the chick-peas and liquid in a blender or food processor. Beat until smooth.
Add the other ingredients accept flour for coating and oil. Beat until smooth.
Add enough more flour, if necessary, to make dough just stiff enough to form into soft balls.
Place rice flour in a shallow bowl.
Form mixture into 1-1/2 inch balls. Roll in flour to coat. Place on a plate and gently press into a patty about 1/2 inch thick. Patty will be about 2 inches in diameter.
Add enough oil in a deep frying pan to 1/4 inch deep. (Or use a deep fryer and fry patties in a basket at 365 degrees.) Heat oil on medium high. The oil should be hot enough so patties immediately begin frying when added.
Carefully add patties, preferably with a spatula to avoid oil from splashing.
Fry on one side no more than 1 minute, until golden brown.
Turn over and fry 1/2 minute, until golden brown.
Remove and drain
all excess oil. Serve immediately.
Yield: 3-4 servings.
Falafel Patties
French Soufflé is soft and creamy on the inside with an outside crust, and is superior taste and texture. To make a more firm soufflé, bake at 325 degrees for 30 to 45 minutes instead.
NOTE: The trick to a good soufflé is to beat the egg whites until very stiff and carefully fold into the mixture; some of it remains little “puffs.” Otherwise it won’t be fluffy, but instead will taste like scrambled eggs.
FOOD CATEGORY | INGREDIENTS |
---|---|
D or N |
¼ cup butter or part butter and oil or oil |
G or N |
¼ cup flour - white, rice or Teff |
D or N or G |
|
Few grains salt |
|
Few grains cayenne |
|
D (additives may vary) |
1 cup raw milk white cheddar cheese, grated (if desired, this may be mixed with other cheeses, such as parmesan) |
E | 4 egg yolks, beaten until light |
E | 4 egg whites |
1 cup fresh broccoli, finely chopped |
Preheat oven to 375 degrees. Set a big baking pan of hot water in oven.
In a saucepan, melt butter over medium-low heat. Remove from heat and clarify by scooping the fat off the top, leaving just the clear butter oil. Return to stove.
Add flour and mix well, making a “roux.”
Slowly add milk, stirring constantly. When mixture is thick and smooth, add salt, cayenne and grated cheese. Stir until smooth and the cheese is melted. Remove from heat.
Add the beaten egg yolks. Cool.
Just before baking, beat egg whites until they are stiff and form peaks. Carefully fold into the sauce mixture, being careful to keep them light and fluffy.
Place the finely chopped broccoli in an unbuttered, 1-1/2 quart glass straight-sided baking dish. Carefully spoon the sauce mixture into the dish.
Place the baking dish into the pan of hot water. The water should come up to half the baking dish.
Bake 25 minutes. Serve immediately.
Serves 4.
VARIATIONS:
CHEESE SOUFFLE: Follow above recipe but omit broccoli.
CHEESE AND MUSHROOM SOUFFLE: Saute 1 cup sliced mushrooms in butter or oil. Layer on bottom of dish before spooning in mixture.
Use other vegetables or fillings, such as minced meat (ham or bacon) (M), seafood (Sf), corn (G), finely chopped cauliflower, asparagus, etc.
Add choice of herbs, such as cilantro, parsley, chives, sweet basil, oregano - depending on what the souffle is. Examples: cilantro with corn; thyme with seafood.
Pictures: French Cheese and Asparagus Souffle
Before baking. Notice the puffy egg whites. |
Ready to eat. Crusty on the outside, creamy inside. So rich and delicious! |
---|
FOOD CATEGORY | INGREDIENTS |
---|---|
E |
1 egg, separated |
G |
1/2 cup flour |
(Varies, may contain P) |
1/2 tsp. baking powder or 1/4 tsp. baking soda |
pinch of Celtic salt, ground |
|
may contain F |
pinch of paprika |
Pepper |
pinch of chipotle powder (optional) |
Sf |
4 oz. home canned tuna (or commercial albacore), or fresh cooked |
1/2 cup fresh cauliflower, finely chopped |
|
1 Tbsp. liquid (water or broth), if necessary | |
oil for deep frying in cast iron skillet |
In a large mixing bowl, crack egg and put in yolk. Place white in another mixing bowl.
Beat egg yolk until thick.
Add dry ingredients and mix well.
Stir in tuna and cauliflower.
Mix in just enough liquid, no more than 1 Tbsp., to make batter able to stick together when frying.
Beat egg white until stiff and forms into peaks. The stiffer the egg white, the fluffier the fritter will be.
Carefully fold egg white into fritter mixture, being careful not to over mix. The egg whites should look like little white puffs mixed in. If they are too mixed in the fritters won't be light and fluffy.
In cast iron skillet, heat enough oil to cover 1/2 the thickness of fritters, on heat setting between medium high and high.
Using a serving spoon, carefull place batter into the oil to make fritter patties. Do not press down. It's ok if they aren't perfect looking.
Fry about 1 minute, until golden brown on the bottom. Carefully turn over and finish frying, until golden brown on other side, about 1 minute.
Remove from heat and drain.
Serve immediately with favorite condiment, such as tomato or plum catsup.
Yield: 2 servings.
Variation: CORN FRITTERS
Replace tuna and cauliflower with 1 cup cut corn (fresh or frozen, not canned).
FOOD CATEGORY | INGREDIENTS |
---|---|
G | 1-1/2 cups ground sunflower seeds |
½ cup finely chopped celery |
|
½ cup grated carrots |
|
Garlic/Onion Grouping | 1/2 cup minced onion |
E | 2 eggs |
N or M |
2 Tbsp. oil or lard |
Sy (Varies. Often contains wheat and other categories) |
2 Tbsp. soy sauce |
Garlic/Onion Grouping | 1 tsp. garlic powder |
1 tsp. sweet basil |
Preheat oven to 375 degrees.
Grind sunflower seeds.
Add remaining ingredients and mix.
Pour onto
an oiled baking sheet.
Bake for 20 minutes on
one side, turn and bake another 15 minutes on
the other side. Both sides should be a medium
brown color.
Serve with desired condiments.
Yield 4 servings .
VARIATION of Garden Sunflower Burgers:
FOOD CATEGORY | INGREDIENTS |
---|---|
E |
2 eggs |
G and/or N and/or F |
2 cups combination of sunflower seeds and/or choice of nuts (pecans or almonds), and/or cashews |
½ cup celery, finely minced |
|
Garlic/Onion Grouping |
1/4 green onion or leek, finely minced |
Garlic/Onion Grouping |
1 clove fresh garlic, finely minced |
2 Tbsp. oil |
|
Pepper |
1/8 tsp. chipotle chili powder or 1/2 fresh chili pepper, finely minced |
pinch of Celtic salt, ground |
Preheat oven to 375 degrees.
In a mixing bowl, beat eggs just until evenly mixed.
In a food processor, grind seeds and nuts. Add to bowl with eggs.
In food processor, finely mince celery, onion or leek, and garlic. Add to bowl.
Add remaining ingredients and mix well.
Grease a baking sheet.
Place mixture on sheet in patty size portions, about 1 inch apart.
Bake 20 minutes. Turn patties over, return to oven and bake another 15 minutes. Both sides should be nicely browned.
Yield 4 servings.
Serving suggestion: Serve on homemade bread or buns, with desired condiments.
|
---|
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
Per sandwich:
FOOD CATEGORY | INGREDIENTS |
---|---|
F |
1 ripe avocado |
1 large or 2 medium sized mushrooms |
|
D |
white cheddar cheese, thinly sliced, enough to cover slice of bread |
G (see recipes for other ingredients) |
2 slices sourdough or french bread |
N or F or D |
1/4 cup oil (I prefer olive oil (F)) or butter |
Cut avocado in slices about 1/4 inch thick. Set aside.
Thinly slice mushrooms.
In a large skillet (cast iron recommended) place 1 Tbsp. of the oil or butter and heat to medium high. If using butter, clarify by skimming solid fats that settle to top, leaving just the butter oil.
Add mushrooms and saute until soft. Remove and set aside.
Turn heat down to medium.
Add bread slices and grill side.
Flip over. Place avocado slices, sauteed mushrooms, and cheese on one side. Place other slice, grilled side down, over it. Grill side until nicely golden brown.
Carefully turn sandwich over, using 2 spatulas if necessary, to keep from falling apart.
Grill side same as above.
Remove sandwich from skillet and serve immediately.
FOOD CATEGORY | INGREDIENTS |
---|---|
F | 1 mango* |
Garlic/Onion Grouping | 1 clove garlic |
1 Tbsp. cilantro, finely chopped |
|
D | 2 Tbsp. butter |
H | 2 Tbsp. honey |
Cut washed mango in ½ inch pieces. Set aside.
Mince the garlic, then press down on it with the side of the knife.
Prepare the cilantro.
Melt butter on medium high in a skillet. Skim the fat solids off the top, leaving just the oil.
Add garlic and cilantro, stir just until coated.
Add mango pieces, stir to mix evenly, sauté until garlic is soft and golden.
Turn burner off, and immediately stir in honey.
Continue to stir until everything is mixed well and honey forms a glaze.
Immediately pour over seafood.
Yield: Enough for 1 lb. seafood.
*Substitution Suggestion: Substitute cantaloupe, which is “neutral”, for the mango.
Shown: Sautéed Gulf Prawns dusted in rice flour and Pan-fried Dover Sole dusted in rice flour and corn meal, served with Mango Honey Butter Salsa.
Garnished with Cilantro.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf or Sy |
1 lb. cleaned prawns, or scallops, or fish (rockfish, halibut, salmon, cod, tuna, etc. or tofu, cut in ½” thick slices) |
E | 2 eggs |
1 Tbsp. maple syrup |
|
Sy (varies for other ingredients) |
1 tsp. tamari soy |
¼ tsp. baking soda |
|
G | ¼ cup corn starch |
2 Tbsp. fresh, finely chopped cilantro | |
F | ¼ cup finely ground coconut (fresh or dried) |
¼ cup finely ground almonds or pecans |
|
G | rice flour |
neutral or G or F |
oil for frying, safflower or sunflower or olive |
Prepare fish (or tofu): Clean, if necessary, pat dry. Slice fish in 1/4 inch slices. Keep prawns or scallops whole or butterflied (see Butterfly Prawns for directions on preparing).
In a big bowl, crack eggs and beat well.
Mix in maple syrup and tamari soy.
Add baking soda and corn starch and mix well, until batter is smooth and not lumpy.
Mix in cilantro, coconut and nuts.
If batter is too thin add enough rice flour until consistency is like heavy cream. Mix well.
In heavy frying skillet (preferably cast iron) place enough oil to cover the fish in half. Heat to medium high. The oil needs to be hot enough to keep the batter from falling off yet not too hot to burn fish.
Place a drop of batter in the oil to determine if hot enough to fry.
Add the fish. Fry until golden on one side, about 3 minutes. With prongs or spatula, carefully turn over, then fry until golden on second side. Remove, allowing oil to drain.
NOTE: Mushrooms are also delicious using this batter. Cut big mushrooms in half, or use small button mushrooms, whole.
This is simple and yummy.
FOOD CATEGORY | INGREDIENTS |
---|---|
M
or Sf |
1 lb. boneless skinned chicken breast fillets or 1 lb. thick fish fillet such as halibut or tuna |
G (optional) |
1/4 cup organic brown rice flour (optional) |
F or N |
1/4 cup organic olive oil or safflower oil |
D (optional) | 1 Tbsp. butter (optional) |
1 cup carrots, cut in 2" x 1/4" slices |
|
N or P |
1 cup yuca root or potatoes, diced |
1 Tbsp. dill weed, finely crushed |
|
1 Tbsp. maple syrup |
|
Celtic sea salt to taste, if desired |
Preheat oven to 350 degrees.
Prepare chicken breasts or fish.
If desired, coat fillets
with the rice flour by shaking them in a bag. This will help seal juices in and brown nicely without having a thick coating.
In a preferably glass baking dish with a lid, add the oil and butter (if desired).
Place fillets in dish, then
carrots and yuca or potatoes.
Sprinkle everything with the dill.
Drizzle the maple syrup over the fillets.
Cover and bake for 30 minutes or until everything is tender.
Just before serving, lightly salt, if desired.
Yield: 2 servings.
FOOD CATEGORY | INGREDIENTS |
---|---|
F or G or N |
1/3 cup olive oil or sesame oil or safflower oil |
M | 1 lb. chicken breast tenders |
G | 1/4 cup organic brown rice flour or(*see Variations below for option without flour) |
Garlic/Onion Grouping | 1 clove garlic, minced |
pinch of crushed red peppercorns or cayenne |
|
(Rosemary in Lavender Group) | pinch each of lemon thyme and rosemary,or your choice of herbs |
1 tsp. fresh parsley, finely chopped |
Preheat oven to 375 degrees.
Pour oil into a rectangular glass baking dish.
Place in preheating oven to heat the oil.
Put rice flour in a brown paper bag
or on a dish. Add chicken tenders one at a time, shaking in the bag or turning in the dish, to dust completely.
Remove the baking dish from the oven once the oil is hot. (If the oil is not hot enough when the chicken is added, the flour will fall off instead of coating and sealing the chicken.)
Working quickly, add the minced garlic, spreading evenly.
Place the dusted chicken tenders on top.
Sprinkle with the pepper and herbs, except the parsley.
Bake for 10 minutes.
Turn tenders over, sprinkle with parsley. Cook another 5-10 minutes, until meat is cooked through but still juicy. This will depend on thickness of meat.
Tenders may be served in baking dish, or move them on to a serving platter.
Garnish with fresh parsley sprigs, if desired.
Yield: 2-3 servings.
* VARIATION: If choosing not to dust chicken tenders in flour, follow the recipe without dusting in flour and bake in preheated oven at 325 degrees for 25 minutes.
(By Sandra Strom, CEO of Song of Health)
This meal takes 30 minutes from beginning preparation time to serving!
FOOD CATEGORY |
INGREDIENTS |
Sf |
3-4 medium to large size fish fillets, preferably sole, or similar quick-cooking fish |
G |
Organic brown rice flour for dusting fish |
H or S |
2 cups sauerkraut, preferably homemade |
Garlic/Onion Grouping |
2 cloves garlic, minced |
1/4 tsp. dill seed |
|
ground coarse sea or Himalayan salt, to taste |
|
Whole peppercorn medley, ground, to taste |
|
F* |
1/2 fresh orange, chopped in 1/2" pieces* |
D or N |
2Tbsp. butter or oil (organic safflower is neutral) |
1/4 cup oil (safflower) |
Prepare the fish by washing and removing any bones.
Place rice flour in a paper sack.
Shake fish fillets one at a time in flour to coat. Set aside.
Drain sauerkraut. If not homemade, wash to get ride of excess salt.
Heat butter or oil in a large, preferably cast iron skillet on medium high. Clarify fat solids from butter when melted.
Add minced garlic. Stir and saute for a few seconds until transluscent.
Add sauerkraut and dill seed. Saute until heated through and slightly browned.
Remove to serving dish(es), making a "bed". Fish will be placed on top.
In same skillet, add oil (still medium high heat). When hot, add fish fillets. Sprinkle salt and pepper, to taste, over top. (I only add to one side of fish).
Pan fry 1-2 minutes, until golden brown on bottom.
Carefully turn fish and fry until golden brown on bottom.
Remove from pan and carefully place over bed of sauerkraut.
Turn off stove heat. Add orange pieces to skillet, return to burner. There should still be enough heat in slillet (no oil should be left in pan). Quickly stir, tossing pieces to brown on all sides.
Scrape
over top of fish.
Serve immediately.
Yield: 2 servings
* Variation: Orange may be omitted by seasoning the fish with 1/4 tsp. lemongrass or lemon verbena. Both are neutral herbs.
Shown: Pan Fried Dover Sole (Sf) on Bed of Sauerkraut and topped with Orange (F);
Served with Cauliflower Steamed with Sesame Seeds (G) and Lime Spritz (F). Pat of butter (D) added to cooked vegetable.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
Canteloupe may be substituted for mango, if necessary.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
1 lb. Dover sole fillets
|
G |
¼ cup or enough rice flour to dust fish fillets (optional) |
¼ cup oil, for frying fish |
|
2 dashes ground exotic pepper mix (includes coriander, red and white peppercorns)* |
|
1/8 or less tsp. ground Celtic salt |
|
F |
1 mango |
Hazelnut/Chestnut/Beechnut (includes Water Chestnuts) |
½ cup hazelnuts, chopped |
F |
½ tsp. grated rind of fresh lemon |
D or N |
1 Tbsp. butter or safflower oil |
H |
2 Tbsp. honey |
Clean and prepare the fish fillets.
Place rice flour in a paper sack, then add fish one at a time. Shake to coat. Set aside.
Leaving the skin on, cut washed mango from the seed. Coarsely chop.
In large skillet, heat oil on medium high.
When oil is hot, add fish.
Quickly sprinkle pepper mix over fish.
Fry fish for 1 minute, until barely golden.
Turn. Sprinkle with the salt. Fry 1 minute.
Remove immediately to serving platter. Cover with cotton towel to keep warm, if desired.
Heat the butter or oil in a saucepan on high. (DON’T WALK AWAY!) When the butter is melted, clarify by skimming off the fat solids.
Add the chopped mango and nuts, and grated lemon rind and stir well. Turn off heat but keep saucepan on burner.
Stir in the honey, letting it all sizzle together for about 30 seconds, stirring to cook evenly.
Remove from burner, pour over fish.
Serve immediately.
Yield: 2-3 servings.
TIP: *The pepper mix can often be found in the store, in a bottle with grinding lid. Or, make your own mix by purchasing the seeds/corns separately.
Shown: Pan Fried Dover Sole With Mango Hazelnut Sauce,
served with Steamed Broccoli and Sourdough Roll.
REMEMBER: If you need to avoid fruit, cantaloupe may be substituted for the mango.
This recipe was inspired by the famous Chinese dish Shrimp With Honey Glazed Walnuts. I needed a dish to take to a pot luck anniversary party. It was to be eaten cold, so I didn't want to flour and fry the shrimp. Several food intolerances needed to be avoided, as well, so I didn't want to use some of the ingredients traditionally used in the original dish. There was a good buy on rock shrimp that day. Hence, this dish...
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf | 2 lb. cleaned rock shrimp
|
G (varies per batch, may contain P) |
½-3/4 cup Eden brand Rice Mirin (rice cooking “wine”)* |
G, Pepper |
few drops Eden Hot Sesame Oil (or to taste) |
2 cups (organic, if possible) walnuts |
|
1 quart water for first boil |
|
1-1/2 cups water for second boil |
|
H | 1 cup honey |
1/8 tsp. Celtic salt |
|
1 cup safflower oil or enough to deep fry walnuts |
|
2 cups shredded cabbage or enough to cover platter. |
In a bowl, mix shrimp with the rice Mirin and sesame oil. Place marinated shrimp in refrigerator until ready to use.
Place walnuts in cooking pot with 1 quart of water and bring to a boil for 5 minutes.
Drain and rinse. If skins are loose, remove.
Return walnuts to pot and add the 1-1/2 cups of the water with honey and salt. Bring to a boil. Cook until walnuts are soft, about 10 minutes. (Hint: Stir and watch to make sure the sauce doesn’t boil over.)
Remove walnuts from sauce and place on a cookie sheet to dry a little bit.
Spread the shredded cabbage on serving platter to prepare for serving.
Heat oil to high (or 350 degrees) in a skillet and deep fry walnuts, just until barely shiny and lightly brown (a little more than golden).
Remove from oil and drain grease. Set aside.
Take the shrimp out. If desired, very sparingly sprinkle with crushed Celtic salt. Turn shrimp so that it is all coated evenly.
Rub a large wok or cast iron skillet with just enough oil to keep the shrimp from sticking/burning. Turn burner on high.
Place just enough shrimp in at a time to cook evenly, along with some of the marinade, turning to keep from burning. The marinade will bubble up.
Immediately remove from skillet and place on serving platter over cabbage. Repeat until all the shrimp and marinade are cooked.
Turn burner off. Add the walnuts and stir quickly, just enough to coat them in the bubbled marinade.
Toss walnuts over shrimp.
Garnish with cilantro and parsley sprigs.
Serving suggestion: Serve with steamed brown Basmati rice.
Yield: 8 servings.
* Eden brand Rice Mirin is fermented but does not contain alcohol.
Shown: Pan Grilled Rock Shrimp With Honey Glazed Walnuts
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
1 lb. sockeye salmon fillets |
1/2 cup pecans, finely ground | |
Not evaluated (check ingredients on label) |
1 Tbsp. organic prepared mustard |
N or D |
2 Tbsp. oil or melted butter |
1 Tbsp. maple syrup |
|
2 tsp. fresh parsley, finely chopped |
|
G | Rice flour to coat fish (optional) |
salt, to taste |
Preheat oven to 375 degrees.
Prepare salmon by removing any leftover bones, wash if needed. Set aside.
Grind pecans in a food processor until fine.
In a medium size bowl combine pecans, mustard,
oil or butter, maple syrup and parsley. Mix well.
Put rice flour in a paper sack. Place salmon in sack, one at a time, and shake to coat with flour. (This step is optional. Omit if grain intolerant.)
Place salmon in mixture, one at a time, and coat well with mixture.
Place in a greased baking dish.
Bake approximately 8 minutes.
Turn oven to broil. Broil fish just until topping is lightly browned, about 2 minutes.
Test with a fork to see if fish is cooked through but still moist. Be careful not to overcook, as fish will become dry instead of moist and flaky.
Yield: 2 servings.
Shown: Pecan Crusted Sockeye Salmon Served with Fried Polenta and Roasted Broccoli
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
The fun and beauty of pizza is how it allows you to be creative. Use any of your favorite toppings and experiment with others. You can easily be able to have a great meal and avoid your family's food intolerances no matter what (and how many) they are!
FOOD CATEGORY | INGREDIENTS |
---|---|
G, E or Sy |
½ recipe BISQUIT/PIZZA DOUGH/CINNAMON ROLLS (If using egg, use 1 whole egg) |
SAUCE: |
|
¼ cup oil |
|
Garlic/Onion Grouping | ¼ cup onions, diced |
Garlic/Onion Grouping | 2 cloves garlic, finely diced or pressed |
4 oz. (1/2 cup) tomato paste (note: store bought canned tomato products may contain fruit) |
|
8 oz. (1 cup) diced tomatoes, fresh cooked or canned |
|
2 Tbsp. sweet basil |
|
1 Tbsp. oregano |
|
Lavender Group | 1 Tbsp. rosemary |
1 tsp. crushed fennel seed |
|
1/8 tsp. or less cayenne (depending on taste) |
|
1/8 tsp. ground Celtic salt |
|
H or F |
1 tsp. honey or apple juice |
G | 1 tsp. rice mirin (optional) |
TOPPINGS: |
|
D | 2 cups white cheese |
Your choice of vegetables, meat, seafood, fruit, nuts! |
|
G | 1 tsp. sesame seeds (optional) |
PIZZA CRUST:
Prepare pizza dough. Roll out to 1/8 inch thick.
Place dough in large pie dish, adjusting to fit evenly and flat on bottom.
Pinch edges like a pie crust, then push pointy tips down a bit. This will keep it from burning and tasting tough.
PIZZA SAUCE:
Heat oil in a saucepan on medium high.
Add onions and garlic. Sauté, stirring for ½ minute.
Turn heat down to medium.
Stir in tomato paste, mixing evenly.
Stir in diced tomatoes, spices and salt. Simmer for 5 minutes, stirring occasionally to keep from burning.
Stir in honey or apple juice. Cook 1 minute.
Stir in rice mirin if using.
Remove from heat and let set for 5 minutes or until toppings are prepared and you are ready to put pizza pie together. (This will also allow for spices and flavors to meld.)
PREPARE TOPPINGS:
Vegetarian toppings: Chop or slice what is to be used, such as onions, mushrooms, red peppers, romaine or spinach, leeks, chives, olives (F), pineapple (F), pine nuts, feta or parmesan cheese (D), etc.
Meat toppings: Quickly sauté or bake any uncooked ground meat to at least 3/4 done. Chop or slice cooked non-ground meat.
Seafood toppings: Use cooked or canned choices.
To prepare bay scallops, as shown in picture below:
Marinate ½ lb. scallops in ¼ cup lime juice (F) with 1 Tbsp. chopped fresh cilantro. Refrigerate for at least 30 minutes.
In a small saucepan boil 1 cup water. Add scallops with the lime juice and cilantro. Boil for no more than 1 minute. (Overcooking will make scallops tough.)
Immediately strain scallops and add to pizza.
PUTTING PIZZA PIE TOGETHER:
PRE-HEAT OVEN TO 375 DEGREES.
1) Spread pizza sauce over crust. It’s ok to pour remaining sauce in pie dish. It makes a thick pie.
2) Sprinkle 1 cup of the cheese over sauce.
3) Add ingredients, 1 at a time to make layers.
4) Sprinkle remaining cheese over the top.
5) Sprinkle sesame seeds over the top, if desired.
Bake for 20 minutes, or until bubbling hot and crust is finished. Pizza should be golden brown on top.
Yield: 4-6 servings, depending on amount of toppings.
Pizza Pie Before Baking |
|
---|
Reminder: Many canned tomato products contain citric acid (F).
This is fast and easy to make. It was inspired by the grilled avocado, mushroom and cheese sandwich.
FOOD CATEGORY | INGREDIENTS |
---|---|
G, E or Sy |
½ recipe BISQUIT/PIZZA DOUGH/CINNAMON ROLLS using whole white wheat flour (If using egg, use 1 whole egg) |
F |
1 ripe avocado, chopped |
4 medium to large mushrooms, chopped |
|
D |
1 cup white cheddar cheese |
Garlic/Onion Grouping |
2 Tbsp. red onion, finely diced |
Garlic/Onion Grouping | 1 large clove garlic, finely diced and smashed |
1 Tbsp. fresh cilantro (or more, if desired), chopped |
|
F |
1/4 cup olive oil |
Preheat oven to 375 degrees.
Prepare pizza dough.
Grease flat baking dish or pan (preferably with olive oil (F).
Place ball of dough on pan. Spread out to thickness of 1/8-1/4 inch. Crimp thick edges up like a pie crust.
Layer ingredients in this order: avocado, mushrooms, cheese, onion, garlic.
Sprinkle the chopped cilantro all over the top.
Drizzle olive oil over top.
Bake for 17-20 minutes, or until crust is nicely browned, to ensure it is baked through.
Serve immediately.
Yield: 3-4 servings.
Shown: Avocado Mushroom Pizza
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
Portabello mushrooms are a great alternative to meat as the star player on the plate! They are thick and fleshy, with a unique flavor. A perfect choice for a hot summer day, as they are easier to digest than meat.
Prepare 1 mushroom per adult person:
FOOD CATEGORY | INGREDIENTS |
---|---|
SALSA: |
|
2 roma tomatoes |
|
Garlic/Onion Grouping |
1 garlic scape, including flower and stem; or 1 large clove garlic |
Garlic/Onion Grouping |
1/4 cup green onion or leek, diced |
Pepper | 1-2 tsp. finely diced fresh hot pepper or 1/8 tsp. tabasco or hot pepper oil (your choice of flavor and amount) |
Cilantro |
1 Tbsp. fresh finely chopped cilantro |
MUSHROOMS: |
|
Mushroom |
2 large portabello mushrooms |
G |
1/2 cup organic brown rice flour |
D |
2 Tbsp. NOW brand buttermilk powder (or equivalent) |
1/8 tsp. crushed exotic mix peppercorns (i.e., red, pink, green, etc) |
|
F or N |
Oil enough to pan fry, preferably olive or safflower (or personal preference, such as peanut) |
Salt to taste |
Salsa:
Dice tomatoes, as shown in picture below.
Finely dice garlic scapes or mince garlic clove.
Place everything in a mixing bowl and add remaining ingredients; mix well. Set aside.
Mushrooms:
Prepare mushrooms by lightly rinsing.
Cut mushroom into long finger steaks = 1/2 inch thick
slices.
In a paper bag or plate, evenly mix the flour, buttermilk powder, and crushed peppercorns.
Thoroughly coat mushroom strips
in flour mix.
Heat oil in skillet (preferably cast iron) to medium high. (The oil needs to be hot enough to keep mushrooms from getting greasy and to keep flour from falling off mushrooms, but not too hot to burn.)
Carefully place mushrooms in oil, leaving enough room between each to evenly cook. Salt to taste on top side only. Fry just until golden brown, then turn and fry until golden. Be careful not to overcook, to keep the mushrooms nice and moist.
Immediately remove from oil using slotted spatula, allowing any excess oil to drain
off before placing on serving platter. (If necessary, pat with paper towel or cloth to remove excess grease, although this should not be necessary if just the right amount of oil has been used.)
Garnish with salsa on top.
Yield: 2 servings
Portabello Mushroom Steak Fingers With Fresh Tomato Salsa
Served with steamed broccoli and Vegetarian Boston Baked Beans
~ a yummy vegetarian meal!
Remember, you can omit or substitute food intolerance ingredients in most any recipe!
This is probably the easiest recipe for making fried clams!
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf | 2-3 clams per person (depending on size of clam) |
G | Organic brown rice flour - enough to coat clams |
D (optional) | 1/4 tsp. Now brand Buttermilk Powder (optional) |
Fresh ground Peppercorn Medley or Exotic Peppercorn Mix, to taste |
|
Choice of oil for frying |
|
Sea salt to taste |
Rinse clams to be sure all sand and dirt is removed.
Place flour, butter milk powder (if using) and ground peppercorns in a paper sack. Shake to mix evenly.
One by one, place clams in bag and shake to coat well.
Heat to medium high enough oil in a skillet (preferably cast iron) to cover bottom, about 1/8" deep. (The oil needs to be hot enough to keep flour coating from falling off and getting greasy, but not high enough to burn clams.)
Carefully place clams in hot oil, allowing ample space between them.
Fry approximately 30 seconds, or until golden brown. With tongs and a fork, carefully flip clams over and repeat. Be careful not to overcook or the clams will be tough.
Salt may be applied while clams are frying on second side or once clams are immediately removed and placed on paper towel or cotton towel to drain any excess oil.
Serve immediately.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
½ lb. bay or sea scallops |
D or N |
2 Tbsp. butter or safflower oil (butter gives a rich flavor) |
Garlic/Onion Grouping |
¼ cup green onion or leek, chopped |
Garlic/Onion Grouping |
2 cloves fresh garlic, diced |
½ tsp. cilantro, fresh or dried |
|
F |
2 Tbsp. lime juice |
G |
2 Tbsp. rice mirin (optional) |
Rinse scallops and drain.
In cast iron skillet melt butter on medium heat.
Clarify butter by skimming the fat off, leaving
the clear “oil.”
Place onion and garlic in skillet.
Then add scallops
and cilantro. Sauté for 2 minutes.
Add lime juice
and rice mirin.
Turn heat up to between medium
high and high, just until sauce begins to boil.
Take skillet off heat immediately. Stir and let
set for 30 seconds. Serve immediately, pouring
some of the sauce over the scallops.
Serves 2.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
1 lb. fresh tuna, salmon, halibut, or other solid fleshed fish (monkfish delicious but controversial due to mercury toxins) |
Garlic/Onion Grouping |
4 cloves garlic |
2 carrots
|
|
P or N |
2 white potatoes or 1 yucca root |
1 stalk celery |
|
Garlic/Onion Grouping |
1 leek |
Water for steaming vegetables |
|
G or N |
Rice flour to dust fish or Teff flour (check product to be safe) |
Pepper |
1/2 tsp. chipotle powder, or to taste |
N or D |
1/4 cup safflower oil or 1/2 of each butter and oil |
Celtic salt, ground, to taste |
|
2 Tbsp. fresh cilantro |
|
F | 1 tsp. lime juice, if desired to marinate fish |
Prepare fish: Clean, make sure all bones are removed; cut in 2 inch cubes or pieces. If fish is strong smelling, marinate in lime juice or vinegar. Set aside in refrigerator.
Smash garlic cloves with the side of a knife; remove skins. Finely dice. Set aside.
Wash carrots, cleaning with a scrubber if necessary, but do not scrape skins off. Dice.
Scrub potatoes, or peel yucca root. Cut in 1 inch pieces.
Dice celery and leek. Note: Be sure all dirt is washed from inside of leek.
Heat water in a steamer.
Add potatoes or yucca, and celery.
When potatoes are nearly tender, add diced carrots. Cook for 5 minutes or until potatoes (or yucca) and carrots are barely tender.
In a bowl or plate place flour. Add the chipotle powder. Mix well.
Roll fish pieces in the flour mixture to dust, shaking off any excess.
Heat oil in large skillet on medium high, preferably cast iron. (If using butter, clarify by skimming the fat solids off when they rise to top of melted butter.)
Add diced garlic and leek to skillet. Stir until evenly golden color.
Add the fish, browning on all sides, just to a golden color.
Add the potatoes (or yucca), celery, and carrots.
Add salt to taste.
Stir to mix well.
Fry until golden brown, then turn, continue to fry until evenly browned.
Add cilantro after turning.
Serve immediately.
Yield: 3-4 Servings.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
An elegant looking and tasting dish, yet easy to make.
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf | 1 lb. raw shrimp or gulf prawns |
G | 1/4 to 1/2 cup brown rice flour |
Pepper | 1/8 tsp. chipotle powder |
Garlic/Onion Grouping | 3 cloves garlic |
Garlic/Onion Grouping | 1/2 leek |
Pepper | 1 small dried hot chili pepper |
1/2 lb. asparagus |
|
water to steam asparagus |
|
F or N or G |
1/4 cup olive oil or vegetable oil or sesame oil |
1 cup homemade vegetable broth |
|
Sy or N |
1 tsp. tamari soy sauce (optional) or celtic salt |
D (optional) | pat of butter, if desired |
Clean (devein) and wash shrimp.
In a paper sack or dish, place the rice flour and chipotle powder. Shake to mix well.
Add shrimp, one at a time, and shake to cover. Repeat until all the shrimp are dusted in the flour. Set aside.
Cut hard root end off garlic cloves. Smash cloves with the side of a knife. Dice.
Wash leek well to remove dirt that gets inside the inner layers. Finely chop.
Prepare asparagus: Wash. Cut woody part of stem ends off. Tip: To determine where woody part ends and tender begins, gently press sharp knife up the stem until it easily cuts through. Discard the woody pieces, or save for later to boil and make a vegetable broth.
The shrimp and asparagus are going to be cooked at the same time:
In a cast iron skillet, heat oil on heat between medium high and high.
At the same time, heat water in a vegetable steamer for the asparagus.
Add garlic, leek, and chili pepper to the oil. Stir to keep from burning.
As soon as the garlic is transluscent, remove the chili pepper and add the shrimp. (Watch closely not to overcook.) Save remaining flour to make sauce.
The water should be boiling in steamer at this time. Add asparagus. Cook no more than 1 minute. Take off heat and let sit until ready to serve.
Asparagus should be half cooked, barely tender, still bright green.
When shrimp is golden brown on one side, turn over to brown on other side.
Stir in remaining
flour.
Add broth and soy sauce or salt. Stir to make smooth sauce with shrimp.
Serve immediately with asparagus.
If desired, add butter over asparagus.
Serving suggestion: Place steamed brown basmati rice on serving platter or plate. Pour shrimp and sauce over rice. Place a couple spears of asparagus criss-crossed over shrimp. Serve remaining around the side of plate.
Yield: 2 servings.
Shown: Shrimp in Spicy Garlic and Leek Sauce, With Asparagus
Served Over Organic Brown Basmati Rice (G)
This version of pot roast is made on the stove top instead of in the oven. It takes at least several hours to make on a low heat; it turns out tender and easy to pull. (This is how I made it at camp!)
FOOD CATEGORY |
INGREDIENTS |
---|---|
M |
4 lb. cut beef shoulder, brisket, middle chuck, or round (or your preference for long cooking) |
F or ? |
1/4 cup olive oil or your choice (safflower, peanut are neutral) |
Garlic/Onion Grouping | 6 cloves garlic (or more if preferred) |
Garlic/Onion Grouping |
2 large yellow onions or 3 medium size, cut in quarters |
2 medium or large carrots, sliced 3/4 in. thickness, or 6-8 whole baby carrots (gives sweet flavor to broth) |
|
1 stalk celery, cut in half lengthwise, then in 3/4 in. slices |
|
Pepper |
1 red pepper, chopped in 1 in. thick pieces |
1 tomato, cut in quarters |
|
1/4 cup pure maple syrup |
|
water to cover |
|
1 Tbsp. fresh parsley, chopped * |
|
1 bay leaf (optional) |
|
(Rosemary in Lavender Group) | 1 tsp. each fresh herbs rosemary, oregano, sweet basil, chopped (or herbs of choice) * |
1/4 tsp. exotic mix peppercorns, coarsely ground or 1/4 tsp. coriander |
|
may contain Fruit | 1/4 tsp. paprika (optional) |
1/8 tsp. coarse sea salt |
* If fresh herbs aren't available, use dried. Decrease to 1 tsp. parsley and 1/2 tsp. each of the others.
Make 1 inch slice cuts in top and bottom of roast with knife, approx. 3 inches apart.
Slice garlic and place in cuts. Any garlic left over can be placed in pot.
In a large stew pot or Dutch heat oil to medium.
Add any leftover garlic and vegetables, stir to coat in oil.
Immediately add roast and sear top and bottom, just barely browning. Do not overcook.
Pour maple syrup over meat.
Add enough water to cover 3/4-7/8 of the roast, but do not pour over meat.
Sprinkle
herbs, pepper and salt over meat and into water.
Cover and turn heat down to low.
Every hour turn meat so top is at bottom. Add more water as needed to keep same level.
Check for seasonings and salt after cooking for 3 hours. Add more of choice if desired.
Cook until tender, approx 4-6 hours, depending on cut.
Yield: 6-8 servings.
STEP ONE: MARINATE FISH:
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
1 lb. rockfish |
F or N |
¼ cup olive oil or vegetable oil |
F or G |
2 Tbsp. lime juice or rice vinegar |
2 Tbsp. maple syrup |
|
1 tsp. finely chopped cilantro |
|
Sy (Varies) |
couple drops Tamari Soy Sauce (optional) |
Wash fish. Remove any bones. Cut in pieces about 2” x 4”.
Spread in a pan or dish.
Mix the marinade ingredients and brush or pour over fish, evenly coating.
Refrigerate for at least a half hour, longer if possible. The longer the fish marinates, the richer the flavor will be.
STEP TWO: FRY FISH:
|
Pour flour into a medium size brown paper sack.
Add fish, one at a time, and shake well to coat with flour.
In a large cast iron skillet heat oil on medium high.
When oil is hot, carefully add fish pieces, one at a time.
Cover with a splatter screen for safety.
Fry fish for approximately 3 minutes, or until golden brown.
Turn over and repeat.
Quickly remove from skillet and place on platter lined with either paper towels or cotton cloth, to drain excess oil.
Salt to taste.
Serve immediately.
Yield: 2 servings.
This is a basic recipe that can be varied in many ways to suit your personal taste.
FOOD CATEGORY | INGREDIENTS |
---|---|
MEATBALLS: |
|
M |
1 lb lean ground beef |
G |
¼ cup brown rice or ½ cup rolled oats |
Garlic/Onion Grouping |
1 onion, grated or diced and sautéed in 1 Tbsp. oil |
Garlic/Onion Grouping |
1-2 cloves garlic as desired, pressed or minced and sautéed with diced onion |
E |
2 eggs, slightly beaten |
1 Tbsp. minced dried parsley or 2 tsp. fresh minced |
|
Pinch salt |
|
4 Tbsp. oil of choice for sautéing or baking |
|
SAUCE: |
|
1 cup celery, diced |
|
Pepper |
1 red pepper, diced |
1 carrot, diced |
|
may contain fruit |
1 8oz. can diced tomatoes with no salt or fresh diced tomatoes |
F or G |
¼ cup vinegar, cider or rice or as desired |
H |
2 Tbsp. honey (or substitute) |
1 Tbsp. pure maple syrup |
|
F (optional) |
¼ cup raisins (optional) |
Pinch salt, if desired |
To prepare meatballs: In a mixing bowl combine all the meatball ingredients except oil, and mix well. Hint: Use hands to mix well. Form into balls 1” in diameter. (The Jewish Cookery recipe calls for balls the size of walnuts.)
Heat oil in a Dutch oven (or stew pot) to medium.
Add the diced celery, pepper and carrot. Sauté for 1 minute or until translucent.
Add meatballs and sauté, turning until browned on all sides.*
Add remaining sauce ingredients in the order listed; carefully stir to mix well, being careful not to break up the meatballs.
Cover and simmer approximately 20 minutes. If using rice, be sure it is soft.
Check sauce for taste and correct if necessary, as desired (i.e., salt, honey, vinegar?).
Uncover and cook on low simmer 5 minutes longer.
Serve as desired, over rice, pasta, etc.
Yield: 4 servings
*VARIATION: Instead of sautéing and simmering on stove top:
Preheat oven to 350 degrees.
Grease casserole or baking dish.
Place vegetables and meatballs in heated dish. Bake 10 minutes.
Add remaining sauce ingredients to a Dutch oven or large saucepan.
Heat until sauce just comes to a boil, then turn heat down to simmer.
Carefully drop in meatballs and vegetables from baking dish.
Cover and cook per directions above.
Per person:
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf |
4 oz. or 1 fillet tuna or salmon |
Garlic/Onion Grouping |
½ clove garlic, finely minced |
F or N or G |
Oil – olive or safflower or sunflower |
1 Tbsp. organic maple syrup |
|
Sy (Varies) |
1 tsp. Tamari Soy |
TO BROIL: Turn broiler on to heat oven. Place fish in glass or other oven-safe platter. Sprinkle garlic and/or onion over fish. Add marinade and herbs of choice. Broil 5 to 7 minutes, depending on thickness of fillets. Turn and finish broiling for around 3 to 5 minutes.
TO SAUTE OR FRY: In a cast iron skillet heat to medium high just enough oil to keep fish from sticking to the pan, about 2 tbsp. per serving.
Add garlic and/or onion to oil, stirring to coat with oil. Sauté for one minute. Add fish to pan. Sprinkle with desired herbs (do not add marinade yet). Sear for about 5 minutes, depending on thickness of fillets. Turn over, sear for about 3 minutes. Add marinade and turn off heat. Let set for about 3 more minutes, until marinade has begun to carmelize. Remove from pan and serve immediately. Garnish with parsley sprigs.
Optional Flavorings
#1: 1 tsp. lime juice (F) added
to maple syrup and soy sauce
1/8 tsp. fresh grated or dried powdered ginger
#2: 1 tsp. lime
juice (F) or rice vinegar (G) and
¼ tsp. fresh chopped cilantro per serving
#3: ½ tsp. lemon
thyme per serving
#4: ½ tsp. rosemary,
especially good on salmon
#5: ½ tsp. savory
per serving
#6: 1 Tbsp. fresh
sweet or green onion or chives, minced
#7: Substitute
Eden brand rice mirin (Sy) for the maple syrup and
Tamari Soy.
#8: Substitute honey (H) or agave syrup
for maple syrup.
#9: Try your own
combinations!
Per sandwich:
FOOD CATEGORY | INGREDIENTS |
---|---|
Sf | 3-4 oz. home canned, or broiled tuna |
Sy | 2 Tbsp. Tamari Soy Sauce |
1 Tbsp. organic maple syrup |
|
pinch fresh grated or ground ginger root |
|
G | 2 slices homemade sourdough bread (or per choice) |
D or N |
1 Tbsp. butter or oil |
D | 2 slices white sharp cheddar cheese, approximately 1/4" thick |
Preheat oven to 400 degrees.
Flake cooked or canned tuna in big chunks and place in a mixing bowl with soy sauce, maple syrup and ginger root. Mix well, making sure the tuna gets completely coated.
Butter or oil bread slices on both sides and place on a baking sheet.
Place tuna evenly on bread.
Top with cheese slices.
Bake for 5-8 minutes, until bottom of bread is toasted.
Then turn heat on to broiler and finish browning on top, approximately 1 minute. Cheese should be golden and melted.
Serve immediately.
Teriyaki Tuna Melt served with Baked Squash
FOOD CATEGORY | INGREDIENTS |
---|---|
Sy |
1 lb. firm tofu, cut into cubes |
G |
2-3 Tbsp. sesame oil |
H |
¼ cup honey |
G (F if cider vinegar) |
¼ cup vinegar |
Garlic/Onion Grouping |
1 clove garlic |
1 tsp. salt |
|
½ tsp. ginger |
|
1/8 tsp. cayenne |
|
Vegetables: snow peas, bean sprouts, bok choy, onions, mushrooms, broccoli |
Grill
tofu in oil until hard.
In separate bowl
mix honey, vinegar, garlic, salt, ginger
and cayenne.
Add mixture to tofu and cook
until juice is gone.
Remove tofu from pan.
Grill vegetables. Add tofu back in.
Serving suggestion: Serve
over rice or noodles.
Serves 3-6, depending on amount of vegetables.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
Please use organic free range birds, for your own good health and that of our environment!
FOOD CATEGORY | INGREDIENTS |
---|---|
M |
2 Organic turkey parts: wings, thighs, breast, drumsticks ~ your choice |
1/4 cup safflower oil, or your choice | |
Garlic/Onion Grouping |
1 leek, sliced in 1/2" - 3/4" pieces |
Garlic/Onion Grouping |
2-3 large cloves garlic, chopped |
1 stalk celery, chopped | |
1 large carrot, chopped | |
water to cover |
|
Lavender |
1 Tbsp. fresh rosemary sprigs |
2 Tbsp. fresh parsley, chopped | |
salt to taste | |
pepper or cayenne to taste, if desired | |
Sauce: (or make your own, as desired) | |
1/3 cup safflower oil, or as desired | |
1/4 cup organic maple syrup | |
Sy |
1 Tbsp. tamari soy sauce (I use San-J Organic Shoyu Naturally Brewed Soy Sauce) |
F or G |
juice from 1 orange or 1/4 cup rice vinegar |
1/2 tsp. fresh grated ginger root or 1/4 tsp. dry |
Prepare turkey parts ~ wash and dry.
In a large kettle or pot,
place oil and heat to medium high.
Add the vegetables and garlic. Lightly saute, stirring constantly for about 30 seconds.
Add turkey, lightly brown on all sides.
Add the water, herbs, salt and pepper or cayenne.
Bring to a boil, then turn down to simmer and cover.
Check and stir periodically, adding more water if necessary, until turkey is barely tender. Be careful not to overcook, or it will fall apart when grilling.
Remove turkey from soup and place on a dish or tray. (Serve the soup or broth as an appetizer, if desired.)
Fire up grill until heat is at least 375 degrees.
Mix well ingredients for sauce.
Brush or turn turkey in sauce, saturating well.
Place turkey on hot grill. Brush sauce over top. When browned as desired, turn. Brush sauce over again. Grill until done as desired.
Serve immediately.
Yield: 2 servings
Creating vegetarian tacos is as varied as your imagination can conjure! You can use cooked grains, beans, and/or cheese as the main ingredient(s). Top with shredded romaine, spinach, or lettuce of choice, diced tomatoes, avocado, etc. Following is a simple, basic recipe to start with. Have fun with your own creations. And remember, refer to The Food Substitutions List whenever needed.
FOOD CATEGORY | INGREDIENTS |
---|---|
G |
2 cups cooked rice of choice, or quinoa |
2 cups cooked "soft" beans of choice. Suggestions: pink, pinto, black, aduki, anasazi ~ whole or mashed |
|
Garlic/Onion Grouping |
1 clove garlic, minced |
Garlic/Onion Grouping |
1/2 cup sweet onion, finely chopped |
1/4 tsp. ground cumin seed |
|
Pepper |
pinch chipotle powder, as desired |
1/3 cup fresh cilantro, finely chopped |
|
D or N |
2 Tbsp. butter or safflower oil |
D |
2 cups cheese, grated |
2 cups romaine, spinach, and/or leaf lettuce, finely sliced |
|
G |
1 dozen organic corn tortillas |
Safflower Oil for frying |
|
F |
OPTIONAL TOPPINGS: Salsa (see Recipes Index for suggestions), AVOCADO, CORN, & PEPPER RELISH, AVOCADO MAYONNAISE or as desired |
Prepare all the fixings for tacos and have them ready to serve.
In a saucepan, heat oil or butter. Add garlic, and onion. Saute until soft.
Add
ground cumin seed and chipotle powder. Stir to mix well.
Add rice or beans. If using both, use the same amounts of above for each and cook in separate saucepans.
When heated through, add cilantro. Cover and turn off heat.
In a deep frying pan, add enough oil to fry tacos. Heat to high.
(Be very careful, as the oil can splatter and burn as the tacos are inserted.)
When the oil is hot, carefully place a taco in, one at a time. As soon as it is immersed, turn over with prongs or fork, then fold in half. Fry on side until slightly browned, then carefully flip over, fry until golden brown and crisp.
Remove from oil with prongs, drain, place on paper towels or cloth towels on platter, to soak up excess oil. Keep covered until all are done and ready to eat, or place in oven at
150 degrees to keep warm.
Serve with other ingredients in separate bowls.
Yield: 4 servings.
VARIATION: The rice or beans can be served as side dish.
Refried Bean Tacos with lettuce and cheese
FOOD CATEGORY | INGREDIENTS |
---|---|
Water to steam vegetables |
|
1 large yucca root (also known as yuca, manioc, cassava, and tapioca root) * |
|
2-3 cups cabbage, chopped in large pieces |
|
Garlic/Onion Grouping |
1-2 cloves (as desired) fresh garlic, minced |
D |
3 Tbsp. butter ** |
F |
1/3 cup olive oil ** |
Sf |
8 oz. fresh or home canned tuna (commercial canned tuna will not taste as good), or fresh cooked *** |
Pepper |
1/4 tsp. chipotle chili powder |
1/2 tsp. coriander seed, ground |
|
salt to taste |
Scrape skin off yucca root. Cut root in half cross-wise, then cut in half length-wise. Slice in half length-wise again. Remove hard inner core. Cut in pieces, about 3/4-inch square.
Heat water in a steamer to boiling. Place yucca root pieces in basket. Cook until almost tender, about 15-20 minutes.
While yucca is cooking, prepare cabbage by cutting in large pieces. Add to steamer and cook with yucca another 5 minutes. Remove from heat.
Place yucca and cabbage in a dutch oven. Keep covered.
If using fresh tuna, cut in chunks, about 1 inch x 3/4 inch. If using home canned tuna, drain liquid.
In a skillet melt butter on medium high. Clarify by skimming fat solids from top.
Add olive oil and heat.
Add garlic and saute until transluscent.
Add tuna,
chipotle, and coriander. Stir to mix evenly. Saute just until tuna is cooked through, no longer.
Remove from heat and pour into pot with yucca and cabbage.
Mix everything together.
Salt to taste.
Cover and let sit in pot for 5 minutes. Stir just before serving.
Serve immediately.
Yield: 2 servings.
VARIATIONS:
* Potato may be substituted for yucca. Young white potato is best.
** Safflower or vegetable oil may be used instead of butter and/or olive oil, to avoid dairy or fruit. The flavor will obviously be different, but still very tasty.
*** The original recipe calls for kielbasa (M), most of which contain almost, if not all, of the food intolerance categories. If substituting kielbasa for tuna, omit chipotle and coriander.
Fresh salmon (Sf) may be used in place of tuna.
EXPERIMENT! The yucca and cabbage are a wonderful base for adding other meats, seafood, or just by itself. You won't go wrong with most choices!
Shown: Yucca and Cabbage with Home Canned Tuna
FOOD CATEGORY | INGREDIENTS |
---|---|
N or F |
1 cup walnuts, pecans, almonds, or cashews, finely ground |
G | 1 cup wheat germ |
D | 1 cup grated cheese, preferably cheddar |
¾ cup tomato juice, or ¼ cup catsup (preferably homemade) and ½ cup water |
|
E | 3 eggs, well beaten |
2 mushrooms, chopped (optional) |
|
Garlic/Onion Grouping | 1 leek or 1 red onion, very finely chopped |
(Rosemary in Lavender Group) | 1 tsp. marjoram (oregano, rosemary, lemon thyme, savory, basil, or combinations may also be used) |
1 tsp. thyme |
|
G |
1 tsp. rice mirin (optional) |
Sy or N |
¼ tsp. Tamari Soy or salt to taste |
F (most contain citric acid) |
1 6-oz. can tomato paste |
Preheat oven to 350 degrees.
Mix together the nuts, wheat germ and cheese.
Add
remaining ingredients, except for tomato paste,
and mix well.
Turn into an oiled 8-1/2 x 4-1/2
x 2-1/2 inch loaf pan. (Olive oil (F) is preferred.)
Spread the tomato paste all over top of loaf.
Bake 45 minutes. Serve in slices.
Serves 4.
Optional: Serve with Mushroom Cream
Sauce (see Sauces).
Note: The tomato paste is listed as containing fruit. Most canned tomato products include citric acid.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
This recipe is now in The Forum: CATEGORY Recipes THREAD Wild Rice Chicken Caserole (potato, dairy, egg free version)
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